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! Also, there are video demos of each exercise we do down the right side bar.

May 27, 2016

Friday 05.27.16

27-21-15 reps for time of:
Thrusters, 20-45 lbs
Pull-ups, assist as needed

Post time to comments.


90 DAY CHALLENGE XIV: DAY 40
Vi-shake 
no caffeine
no soda
 drink water
no alcohol
fruit or veggie snacks
no food after 8:00pm

NEXT WEEK'S ADDED CHALLENGE: reduce sugar intake 

On our first 90 Day Challenge, I wrote that reducing sugar "will be my greatest challenge yet!" because I had such a sweet tooth and had to have something sweet after every meal. It used to take everything in me to not eat chocolate chip cookies for breakfast. Then I started the Vi-Shape protein shakes after my workouts and just that, with no other changes to my diet, dramatically changed my cravings, particularly for sugar and fatty foods. It has been the best gift ever (along with a flat stomach) to not have those cravings anymore. As of last January I did a clean30: eating clean 6 days a week with one cheat day on Saturday, so no sugar at all, no processed foods, no wheat, basically proteins, fruits and veggies with dairy (no cheese) and eggs. After the first 30 days of clean eating and cutting out all sugar, I could barely stand much "cheat" food on my cheat day anymore. It is a little disappointing sometimes when I have a dozen Krispy Kreme donuts in front of me and can only handle barely 1! But I feel SO much healthier, my body fat is literally melting off and muscles I have  always had are popping out all over the place. I have found that the healthier I eat, the more my body craves healthy foods, which in turn is transforming my body into what I have always wanted and trained so hard for. It is a win-win! :)

Mamas, I want you to start to be aware of how much sugar you are consuming every day. I challenge you to cut out sugar 6 days a week. Let's hold ourselves accountable and start our sugar detox and accelerate our progress on this fitness journey. Remember, your body will burn off all the sugar you are consuming before it will even touch the fat you are storing. Make that decision easy! No sugar....go straight to the fat! BURN! BURN!! 

Dangers of Sugar

"The dangers of sugar are very serious. Excess sugar intake will do more to derail your weight loss eating plan than just about anything else. If you limit sugar in your diet, you will go a long way to getting incredible results with your weight loss eating plan.

The Hidden Dangers of Sugar

The Dangers of Sugar - When I researched the bad effects of sugar in our diet, I was astonished at how harmful sugar is to our bodies. We've all learned how sugar can rot our teeth, increase our risk of getting diabetes, and make us gain weight. You may be surprised at how many other bad effects sugar has on our system over the long term.

How Sugar Can Ruin Your Healthy Weight Loss Plan:
If you limit your sugar intake, you will be well on your way to building the body of your dreams. That's because excess sugar intake will do more to derail you from reaching your weight loss and fitness goals than just about anything. 
The problem with sugar is that it tastes so darn good. Therein lies the rub. If sugar treats tasted like broccoli, it would be easy to avoid them altogether. Because sugar tastes good, it can be very difficult to avoid consuming excess amounts of it. Sugar is habit forming. It is addicting. And that can lead to all kinds of health problems. Sugar has absolutely no nutritional value. Consuming a lot of sugar is the equivalent of taking a daily fat pill. 
Once we start eating sugar, it's difficult to stop. The more of it we eat, the more we crave. 
Sugar is largely responsible for unwanted weight gain, excess fat, and excess sugar intake leads to obesity for too many people. 
Sugar can give us a short-term spike in energy, but then we have an energy crash. Sugar actually robs us of energy, and that creates a vicious cycle where we exercise less, become even more sedentary, and gain even more weight. 
Excess sugar intake is one of major reasons why many people don't realize their goal to lose weight or build a lean, muscular body. You cannot continue to take in excess amounts of sugar and expect to build the body that you desire. 
There is a lot of media coverage about the dangers of saturated fat (and for good reason), but there is not enough coverage on the dangers of sugar. Limit both sugar intake and saturated fat in your diet, and you will see astonishing changes in your body. You will not believe the difference. 

Dealing With Sugar Cravings:
We all struggle with food cravings. If you learn strategies of how to deal with sugar cravings, you will go a long way to reaching your weight loss and fitness goals.
Don't beat yourself up if you give in to the craving. You're human. Beating yourself up over the occasional slip up is only going to demotivate you and discourage you. 

How Sugar Can Destroy your Body and Your Health:
One of the dangers of sugar is that sugar raises your blood sugar levels (makes sense). But sugar can also cause hypoglycemia. Over the long-term, excess sugar in your diet speeds up the aging process, increases your risk of getting cancer, heart problems, contributes to diabetes, can lead to osteoporosis, hurt your eyesight, and can cause arthritis. 
For you ladies out there concerned about keeping your skin looking young, sugar plays a role in giving you wrinkles and aging your skin. 

No Sugar Diet - Benefits of Cutting Sugar from Your Diet:
While we're not suggesting that you never eat sugar (that is extreme), if you adopt a a no sugar diet most days of the week, you will see quick weight loss results. 
To put a more positive slant on it, if you limit your sugar intake, you lower your risk of degenerative diseases, slow the aging process, save hospital bills and medical bills, and improve the quality of your life. If you avoid the dangers of sugar, and limit your sugar intake, you'll look better, feel better, and perform better. 
If you can discipline yourself to cut back on sugar, your chances of you getting serious results from your weight loss eating plan skyrocket. Cut back on sugar and the pounds will melt off your body. 
Eating a lot of foods that contain too much sugar is habit forming. And like any other bad habit, the habit of eating too much sugar can be broken. Begin by cutting back on sugar a little at a time. Progressively cut back even more until you get to the point where you are consuming very little sugar in your diet. Substitute snacks that contain little or no sugar. Over time, it will get easier and easier to substitute good foods for the bad foods. You will train yourself to avoid the dangers of sugar.
We're not suggesting that you never eat sugar. Life is too short to never have candy bars, chocolate cake, and ice cream. Rather, work on cutting back on your sugar intake. The more you cut back on sugar, the more results you will see with your diet plan and your fitness goals.


Save the sugar foods as a way to reward yourself for your discipline with your diet plan. Create an incentive system where you reward yourself with your favorite sugar foods when you reach a weight loss or fitness milestone. This can be very effective in helping you reach your fitness goals."

May 26, 2016

Thursday 05.26.16

Complete as many rounds as possible in 20 minutes of:
5 pull-ups, assist as needed
10 bench dips
15 front squats, 45-80 lbs

Post rounds completed to comments.


90 DAY CHALLENGE XIV: DAY 39
Vi-shake 
no caffeine
no soda
 drink water
no alcohol
fruit or veggie snacks
no food after 8:00pm

May 25, 2016

Wednesday 05.25.16

"Miss Jackson"

3 rounds for time of:
Run 800 meters
50 back extensions (body surfers or superman)
50 butterfly sit-ups 

Post time to comments. 

Compare to 05.13.15


90 DAY CHALLENGE XIV: DAY 38
Vi-shake 
no caffeine
no soda
 drink water
no alcohol
fruit or veggie snacks
no food after 8:00pm

May 24, 2016

Tuesday 05.24.16

For time:
104 wall-ball shots, 10-15 lb ball
52 pull-ups, assist as needed

Rest at least 1 minute 

Then, 4 rounds for time of:
28 one-legged squats, alternating
15 power cleans, 20-45 lbs


Post time for each couplet to comments.


90 DAY CHALLENGE XIV: DAY 37
Vi-shake 
no caffeine
no soda
 drink water
no alcohol
fruit or veggie snacks
no food after 8:00pm

May 23, 2016

Monday 05.23.16

1 minute of hang squat cleans, 20-45 lbs
1 minute of burpees
1 minute of toes-to-bars (hang and raise straight legs as high as possible)
2 minutes of hang squat cleans, 20-45 lbs
2 minutes of burpees
2 minute of toes-to-bars
1 minute of hang squat cleans, 20-45 lbs
1 minute of burpees
1 minute of toes-to-bars 

Post total reps completed to comments.


90 DAY CHALLENGE XIV: DAY 36
Vi-shake 
no caffeine
no soda
 drink water
no alcohol
fruit or veggie snacks
no food after 8:00pm

May 20, 2016

Friday 05.20.16

5 rounds for time of:
Swim 100 yards or run 400 meters
30 push-ups 

Post time to comments. 



90 DAY CHALLENGE XIV: DAY 33
Vi-shake 
no caffeine
no soda
 drink water
no alcohol
fruit or veggie snacks


NEXT WEEK'S ADDED CHALLENGE: no food after 8:00pm

 I realize that a few of my Mamas will have to modify this a bit, if you are a shift worker, etc. The point is to stop eating AT LEAST 2 hours before you go to bed. I would like most of us to stick to the 8:00pm rule, even if we stay up later than 10:00pm. :)

Eating Before Bed – What to Avoid


"One of the most important keys to your weight loss journey is not eating before bed. Eating before bed gives our body immediate fuel to be used as energy – the only problem is we don’t need energy at this time. The food that is not used for normal body processes (our bodies are still active when we sleep) is left to be digested by the body and is eventually stored. This is a lot of activity for a body that wants to be resting!
While on a weight loss journey we want to maximize the number of pounds we can lose everyday in a healthy manner. A great way to do this is to stop eating 2 hours before we go to bed. Not eating before bed allows our body’s natural sleeping metabolism to help us burn fat while we sleep. Instead of the sleeping energy processes using our pre-bed snack for fuel they are able to breakdown fat to gather energy to recover from our day. This is an important part of any weight loss journey and can be stalled by eating before bed.
By not eating after 8 pm we are limiting those extra calories that we may have eaten! Stop the madness and save yourself from these extra calories by not eating before bed.
Getting a good night sleep is important for everyone. It helps us re-energize from long, tiring days, rebuild our muscles from intense workouts, and relax our mind from the stresses of daily living. Eating before bed can have negative effects on our sleep quality. It can make us feel bloated, uncomfortable, stuffed or too hot. It can ruin our sleep. On top of that many people experience acid reflux if they eat in bed or eat and lie down right away making getting a good sleep much more difficult. If you feel like your sleep has been interrupted by poor digestion or stomach issues make sure you aren’t eating 2 hours before you go to bed.

Sleeping is the perfect time to give our body a rest from food. It wants to digest what it already has to deal with and doesn’t want you to add to the fire. This is saying that you are sticking to your 5-6 smalls meals per day and aren’t overly hungry at bed time. I will list a few pre-bed snacks for those who NEED an after dinner snack. There are going to be times when you need to eat before bed. Don’t go to bed hungry. If you can’t help it and need an after supper snack you need to try these few tips: 
  • Re-evaluate your daily meals – are you eating enough throughout the day? Have you eaten every 3 hours today?
  • Make sure you are eating vegetables, a lean protein and a healthy fat for supper. This combination will keep you feeling full longer.
  • First try drinking a glass of water. Sometimes we are really just thirsty and water will do the trick. 
  • As a last resort, try one of these after supper snacks – a banana with peanut butter, celery with peanut butter or a handful of almonds 
 Reducing the Want to Eat Before Bed

One of the main reasons people eat at night is they don’t eat enough during the day. Many people have their biggest meal at dinner and then snack before bed. This extreme hunger from not eating during the day causes over-eating and worse cravings at night. The best way to prevent this is to eat small meals every 3 hours throughout the day and keep your body burning.
Much of our bedtime snacking is caused by stress. Stress is such a huge factor is stalling weight loss and can ruin your efforts if you let it! Recognize your stress don’t let it consume you. Do not turn to food in times of stress. One of the best ways to cut your nighttime binges is to reduce your overall stress! Try things like mediation, yoga or massage to reduce your stress and prevent eating at night.
Here are other ways to stop eating before bed:
  • Eat 5-6 small meals throughout the day.
  • Keep all junk food out of your house.
  • Form a habit of not eating after a certain time (if you go to bed at 10 pm stop eating every night at 8 pm)
  • Do your workouts in the morning.
  • Eat protein, healthy fats and lots of vegetables at supper time.
 Your Challenge This Week 


Today I want you to stop eating 2 hours before bed! You will feel lighter, less bloated, have increased weight loss, better sleeps and more energy. These are some amazing reasons to take on this added challenge."

May 19, 2016

Thursday 05.19.16

WOD Make Up Day

Today is your chance to make up a missed WOD...

Make up your won WOD...

Or pick a favorite WOD from the past!

Post to comments the WOD you did and your time. If you are making up a WOD, go back to that post and post your time on it so you can compare to it the next time we do it.  


90 DAY CHALLENGE XIV: DAY 32
Vi-shake 
no caffeine
no soda
 drink water
no alcohol
fruit or veggie snacks

May 18, 2016

Wednesday 05.18.16

For time:
21 thrusters, 20-30 lbs
12 pull-ups, assist as needed
15 thrusters, 20-30 lbs
9 pull-ups
9 thrusters, 20-30 lbs
6 pull-ups

Post time to comments.



90 DAY CHALLENGE XIV: DAY 31
Vi-shake 
no caffeine
no soda
 drink water
no alcohol
fruit or veggie snacks

May 17, 2016

Tuesday 05.17.16

3 rounds for time of:
400-meter run
40 butterfly sit-ups
7 deadlifts, 60-80 lbs

Post time to comments.




90 DAY CHALLENGE XIV: DAY 30
Vi-shake 
no caffeine
no soda
 drink water
no alcohol
fruit or veggie snacks

May 16, 2016

Monday 05.16.16

10 rounds for time of:
4 pull-ups, assist as needed
7 handstand push-ups, scale as needed
12 sumo deadlift high pulls, 25-35 lbs

Post time to comments.




90 DAY CHALLENGE XIV: DAY 29
Vi-shake 
no caffeine
no soda
 drink water
no alcohol
fruit or veggie snacks