Hiit Mama workouts are timed so time yourself and go as FAST AS YOU CAN!! That is how you get the cardio in. If you are a new Hiit Mama, just start with the workout of the day (WOD)...no need to go back to the first post because we will eventually repeat all those workouts. Make sure and post your time in the comment section so you can track your progress!

Oct 24, 2014

Friday 10.24.14

For time:
30 box jumps, 18-inch box
30 pull-ups (assist as needed)
30 kettlebell swings, 20 lbs
30 walking lunges with 20 lb weight
30 knees-to-elbows
30 push presses, 20 lbs
30 hip raises, holding a 20 lb weight
30 wall ball shots, 10-lb. ball to 10-foot target
30 burpees
30 double-unders (120 single jump rope)

Post time to comments.


90 DAY CHALLENGE VIII: DAY 12
Vi-shake
no caffeine
 no soda

NEXT WEEK'S ADDED CHALLENGE: only fruit or veggie snacks

"Eating healthy snacks is a simple method for ensuring that your body gets the nutrients and energy it needs throughout the day. If you're on a weight management program, maintaining a regular snack time routine can actually help you stick to your diet, as long as you eat in moderation and choose healthy foods. Snacking is also important for athletes who need to stay in condition for competition, and for children who are still growing.

Healthy Eating Defined

It is important to know how to eat healthy. You should try to get three regular meals per day, in the morning, afternoon and evening, as the Center for Young Women's Health recommends. Ideally, snacks should not substitute for regular, full meals; you should snack when you need extra energy or feel hungry, but don't overeat. Try to eat foods from all the food groups -- fruits, vegetables, proteins, grains, healthy fats and dairy -- in order to get the maximum benefit.

Snacking for Athletics

Athletes and people who engage in regular physical exercise need more energy than those who have a sedentary lifestyle, as Drugs.com notes. However, a busy schedule may make it difficult to get these extra calories and nutrients through proper mealtimes. Healthy snacks allow you to make up the difference without taking too much time for preparation and eating. Snacking before exercise can also give you an energy boost to aid your performance, while having a snack after exertion helps prevent overeating during mealtime. In fact, eating an apple can give you an energy boost similar to coffee or energy drinks but without the harmful drugs and chemicals or the inevitable crash, as well as providing so many nutrients such as 12% of your daily recommended intake of fiber, 10% of your daily recommended intake of vitamin C, and trace amounts of minerals such as calcium, potassium, and manganese. You can't get that in a cup of coffee!

Children's Physical Development

During adolescence, children's bodies start developing rapidly. This process takes a lot of energy, and therefore often leaves kids feeling hungry, KidsHealth explains. Healthy snacking helps meet children's elevated nutritional requirements while ensuring that they don't gain excessive amounts of weight or consume foods that contain unhealthy amounts of sodium, carbohydrates and fats. This is especially important for teenagers, who may tend to opt for unhealthy, nutrient-poor junk foods for their snacks and meals.

Weight Management

Contrary to popular belief, snacking does not destroy diets, as long as it is properly planned. In reality, healthy snacking helps prevent binge eating, MayoClinic.com notes. When your hunger is momentarily alleviated, you will be less likely to overindulge. But it all depends on your choice of snack food. The best options are foods that make you feel full, provide you with nutrients, while still leaving your appetite for a proper meal still intact.

Healthy Snack Choices

There are several foods to choose from if you're looking for a healthy snack. In general, the fresher and less processed the food, the better. Fruits and vegetables are among the most popular, since they contain lots of nutrients with little to no fat and are still very filling. Nuts and seeds, on the other hand, have high amounts of amounts of both protein and healthy monounsaturated fat. However, their high calorie content means they should be eaten in moderation."

Oct 23, 2014

Thursday 10.23.14

For time:
Run 1 mile
21 cleans, 20 lbs
Run 800 meters
21 thrusters, 20 lbs
Run 1 mile

Post time to comments.


90 DAY CHALLENGE VIII: DAY 11
Vi-shake
no caffeine
 no soda

Oct 22, 2014

Wednesday 10.22.14

First let me apologize to all my loyal Mamas, especially the ones who were worried about me yesterday. I was fine..... just an extremely overwhelmed Mom who forgot to post the WOD. I have forgotten before, but I have a loyal sister in a time zone ahead of me that usually gives me a 6:00am heads up and I post late. She must have been busy yesterday too because for the first time in over 3 years, there was no WOD the entire day. It was a very crazy day (kid#2-field trip, kid#4-throwing up, kid#1-activity, kid#3-missed dentist appointment, car repair, passport photos and forms, kid#4-throwing up, kid#2-scouts, kid#1-piano, kitchen tile estimate, kid#4-throwing up, presidency meeting, hubby-activity, babysitting for best friends birthday). I didn't realize until one of my friends mentioned it on Instagram late in the afternoon!! So, once again, I am so sorry. I have posted the WOD retroactive and will be making it up on Saturday myself. Love to all of you!

Complete as many rounds as possible in 10 minutes of:
10 butterfly sit-ups
15 push-ups
10 butterfly sit-ups
30 squats

Post rounds completed to comments.


90 DAY CHALLENGE VIII: DAY 10
Vi-shake
no caffeine
 no soda

Oct 21, 2014

Tuesday 10.21.14

"Melissa"

Complete as many rounds as possible in 10 minutes of:
10 double unders (40 single jump rope)
15 kettlebell swings, 20 lbs
20 walking lunges

Post rounds completed to comments.

Happy Birthday Melissa!
  To my best friend on the one day in the history of this site that I didn't post a WOD. 
Must have been a very special day. ;)

90 DAY CHALLENGE VIII: DAY 9
Vi-shake
no caffeine
 no soda

Oct 20, 2014

Monday 10.20.14

Complete as many rounds as possible in 20 minutes of:
21 bench press, 20 lbs
21 knees-to-elbows
21 body surfers (supermans with bent legs)

Post rounds completed to comments.



90 DAY CHALLENGE VIII: DAY 8
Vi-shake
no caffeine
 no soda

Oct 17, 2014

Friday 10.17.14

Complete as many rounds as possible in 10 minutes of:
10 burpee box jumps, 18 inches
10 squat cleans, 20 lbs

Post rounds completed to comments.


90 DAY CHALLENGE VIII: DAY 5
Vi-shake
no caffeine

NEXT WEEK'S ADDED CHALLENGE: no soda

"We all know that drinking soda isn't good for us. We know that it would be better for our health if instead we drank [insert pretty much any other beverage choice here]. But there's just something about soda that keeps drawing us back. Whether you call it "soda," "pop," "soda pop," "Coke," or something else entirely, it's a good idea to stop drinking it once and for all. Here's why:

Financial Reasons to Stop Drinking Soda

If saving money motivates you to kick a bad habit, here are the top three financial reasons to quit drinking soda.
1. The out of pocket cost of drinking pop adds up.
The average American drinks 216 liters (that's 7304 ounces, or about 365 20-ounce bottles) a year. If you purchased your soda only at a vending machine, that's about $550/ year. If, instead, you put this into a retirement account for 30 years at a 7% interest rate compounded annually, you'd have about $60,000. Even if you buy your soda at the grocery store for 40 cents a can, that's still $243 per year and over $26,000 over 30 years.
2. You'll make poorer financial decisions by drinking diet soda.
A research study looking at decision making after drinking soda found that "The sugar-free soda drinkers were more likely to choose the immediate reward, even though it was less money and not the best overall decision. "
3. The long term health consequences lead to high medical expenses.
I've listed numerous health reasons to not drink soda pop below — if you have even one of these health problems because of (or it's exacerbated by) drinking soda, your long-term medical costs will skyrocket.  

Health Reasons to Stop Drinking Soda

Here are just a few of the scientifically researched reasons to kick the habit.

4. Soda increases your blood pressure.
A March 2011 study links soda consumption to higher blood pressure.
5. Soda destroys your teeth.
In case your dentist hadn't told you, between the sugar and the acidity, pop is terrible for your teeth. It erodes your tooth enamel!
6. It contains an ingredient banned in over 100 countries.
About 10% of soda flavors contain BVO, or brominated vegetable oil, which is banned by the World Health organization and 100 countries.
7. It makes you fat.
Calories from drinks including soda make up over 20% of the total daily calories consumed by Americans, according to a 2004 article in the American Journal of Preventive Medicine (as cited by WebMD).
8. It may lead to diabetes.
Non-diet soft drinks contribute to the onset of type 2 diabetes. Even if you drink diet, you may not be in the clear (see the study published by the American Heart Association discussed below).
9. It may lead to heart disease.
According to a study published by the American Heart Association, "Drinking as little as one can of soda a day — regular or diet — is associated with a 48% increased risk of metabolic syndrome, a key predecessor of heart disease and diabetes."
10. Soda consumption is linked to osteoporosis.
Soda drinking has been associated with lower bone mineral density in women and children. The phosphorus content of colas triggers calcium loss leading to osteoporosis.
11. Drinking cola can increase your risk of kidney stones.
A study published in Epidemiology found that "Drinking 2 or more colas per day was associated with increased risk of chronic kidney disease."
12. Soda can cause heartburn.
It shouldn't surprise you that highly acidic sodas can lead to heartburn.
13. It's linked with liver problems.
A study found that people with liver problems are also more likely to drink soda.
14. Your soda likely either contains aspartame or high fructose corn syrup.
If you drink diet soda, your pop has some sort of artificial sweetener. If you drink full-calorie soda, chances are it has high fructose corn syrup. There are long debates about these ingredients and studies are not entirely conclusive, but both ingredients are artificial and are likely not good for you.

Environmental Reasons to Stop Drinking Soda

Recycling your pop can or bottle isn't enough to prevent harm to the environment, as soda destroys the planet in numerous other ways.
15. It can take up to 132 gallons of water to produce a 2-liter bottle of soda.
The 132 gallon/2-liter bottle figure includes the water it takes to grow ingredients, and according to a Wall Street Journal article, Coke says that it takes about 1 gallon to make a 2-liter bottle. Chances are the number is somewhere in between. Either way, that's a lot of water.
16. That water has to come from somewhere.
Since a Coca-Cola plant was opened in northern India, the water levels have fallen 18 feet in the surrounding area, and the plant was blamed for it.
17. And the ingredients in the soda have to go somewhere.
According to a German report, the artificial ingredients in soda don't get fully removed by sewage treatment facilities, and those ingredients may end up downstream and even in our drinking water.
18. Be it glass, aluminum, or plastic, all bottles have their environmental costs.
Glass bottles, even if reused, take a lot more fuel to transport. Aluminum cans are only partially recycled, and the mining of aluminum has horrific environmental consequences. And just like bottled water, plastic bottled soda requires an enormous amount of oil to produce.
19. Transportation of soda pop requires a lot of fuel.
Exact figures about how much fuel it takes to transport soda are not evident — but that soda has to get from the factory to the store to your house somehow. And that requires a lot of fuel.

 Don't count yourselves out my soda lovin' Mamas! You can do this and you will get HUGE rewards by making this change! Just one soda a day equals 20 lbs of fat a year!.....And, I heard the nutritionist for the Dallas Cowboys Cheerleaders tell them that carbonation causes cellulite!! AHHH!! I am not saying that is true....but just the thought is reason enough for me right there!! The less soda you drink, the less you will crave it. I can attest to that!

Oct 16, 2014

Thursday 10.16.14

For time:
50 double-unders (200 single jump)
21 front squats, 40 lbs
21 push presses, 20 lbs
50 double-unders (200 single jump)
15 front squats, 40 lbs
15 push presses, 20 lbs
50 double-unders (200 single jump)
9 front squats, 40 lbs
9 push presses, 20 lbs

Post time to comments.


90 DAY CHALLENGE VIII: DAY 4
Vi-shake
no caffeine

Oct 15, 2014

Wednesday 10.15.14

4 rounds for time of:
45-second plank
30 deadlifts, 60 lbs
5 handstand push-ups (scale as needed)

Post time to comments.


90 DAY CHALLENGE VIII: DAY 3
Vi-shake
no caffeine

Oct 14, 2014

Tuesday 10.14.14

"Slayer"

3 rounds for time of:
15 Front squats, 30lbs
15 Push-ups
15 Jump lunges
15 Knees to elbows
15 Hang clean, 20-30lbs
15 Back extensions (supermans or body surfers)

Compare to 10.15.12


90 DAY CHALLENGE VIII: DAY 2
Vi-shake
no caffeine

Oct 13, 2014

Monday 10.13.14

"Britta"

3 rounds for time of:
Run 500 meters
30 Thrusters, 20lbs
15 Push-ups

Happy Birthday Britta!
My only and favorite sister! 
 Hiit Mama Britta

Britta is my sister and has been with us since the beginning, for 3 years and through 3 pregnancies. She has had great results so far after baby #3. Picture on the left was 6 weeks post partem and picture on the right was 9 weeks later, at 15 weeks post partem doing the WODs and Vi-shape protein shakes. She is amazing and is looking even better, if you can imagine that, now at the end of another 90 Day Challenge. I love you Britta!!

90 DAY CHALLENGE VIII: DAY 1
Vi-shake
no caffeine

(In case any of you missed Saturday's post)
no caffeine
 
Caffeine is a drug stimulant found in coffee, tea, soft drinks, energy drinks, dietary supplements and certain foods. Though caffeine may pose some benefits, such as mental sharpness and increased energy, it can also pose dangerous risks. People respond differently to caffeine, so risk for such dangers varies. Excessive caffeine consumption heightens a person's risk for harmful effects.
Reduced Bone Strength
Excessive caffeine intake may cause the body to rid itself of calcium--a nutrient vital in supporting bone strength. People at risk for osteoporosis, a condition characterized by brittle bones, may exhibit higher risk for osteoporosis and bone fractures if they consume caffeine regularly. According to research published in the Journal of Bones and Mineral Research in Dec. 2009, elderly women are at highest risk for caffeine-related bone problems. Elderly women who lack calcium in their diet and consume caffeine frequently exhibit greater instances of osteoporosis and bone fractures than women deficient in calcium who do not consume caffeine.
Increased Blood Pressure
Increased blood pressure often occurs when people have blockage in their arteries, adhere to diets high in saturated fats, exercise too little or are genetically predisposed to high blood pressure. Caffeine intake can also trigger blood pressure spikes. According to Mayo Clinic hypertension specialist, Sheldon G. Sheps, M.D., the amount of caffeine found in two to three cups of coffee can raise a person's systolic pressure (the top number in a blood pressure reading) 3 to 14 millimeters of mercury (mm Hg) and diastolic pressure (the bottom number) 4 to 13 mm Hg. Such increases prove particularly dangerous for people with high blood pressure or heart-related diseases. In general, people who consume caffeine regularly or in excessive amounts may exhibit higher blood pressure than people who do not. Caffeine found in energy drinks and dietary supplements is often accompanied by additional stimulants, such as the herbs guarana and ginseng. These herbs exacerbate blood pressure risks.
Addiction
Caffeine may lead to physical dependence. In an interview with U.S. News and World Report, professor Roland Griffiths, of Johns Hopkins School of Medicine explained that though people are hesitant to consider caffeine addiction a drug addiction, the basic mechanisms by which people become dependent upon caffeine are similar to classic drug addiction. As with any addiction, withdrawal symptoms arise when those addicted to caffeine reduce or eliminate caffeine from their lifestyle. People who routinely drink coffee in the morning may experience withdrawal symptoms if their coffee is delayed or missed. Symptoms of caffeine withdrawal include headache, lethargy, foggy thinking, depressed or irritable mood and even nausea or vomiting. Excessive or frequent caffeine intake pose greatest risk for addiction. 
Emotional Effects
Excessive caffeine intake can disturb a person's moods and emotional health. According to research published in the journal Drug Alcohol Dependency in September 2008, nervousness, restlessness and anxiety are common consequences of caffeine toxicity. People may have difficulty sitting still and may develop heightened paranoia, jealousy and other worrisome emotions. Once the stimulant effects of caffeine wear off, the post-caffeine "crash," or drop in mood and energy, may pose added emotional side effects. People with depression, anxiety and other psychological disorders may hold higher risk for adverse emotional effects.
Insomnia
Excessive caffeine consumption may cause insomnia, which is a common sleep disorder characterized by difficulty falling to sleep, remaining asleep or having nonrefreshing sleep for at least four consecutive weeks. According to the National Sleep Foundation, seven out of 10 people who exhibit the highest caffeine intake have insomnia. The more caffeine a person consumes, the more likely he is to develop insomnia. Insomnia causes daytime sleepiness and often leads to further caffeine consumption, as a person struggles with daytime wakefulness. Caffeine-induced insomnia may also cause mental fogginess and reduced cognitive abilities. If left untreated, insomnia may increase a person's risk for weight gain, obesity, mood swings, dependency on sleeping pills, reduced immune system function and automobile accidents.
Physical Effects
Caffeine toxicity also affects a person's physical well-being. According to the Mayo Clinic, excessive caffeine drinkers may develop nausea and additional digestive symptoms. Caffeine in any amount is known to increase a person's heart rate and blood pressure; over-consumption of caffeine may have dramatic negative effects. People with heart-related health conditions, such as hypertension, or high blood pressure, may have increased risk for heart attack. Heart palpitations and arrhythmias, which are irregular heartbeats, have also been reported. Muscle tremors, extreme shakiness and headaches may also occur. When shakiness is severe or coupled with intense irritability, risk for accidents and injuries increase.

If those aren't enough reasons, I don't know what is!? Challenge yourself. I know this will be hard for some of you but you have nothing to lose by trying it for 90 days....only insight and health to gain. Start on Monday, if you have to have coffee, go buy some decaf. Get ready, here we go!! :)