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!

Sep 23, 2014

Tuesday 09.23.14

For time:
50 wall-ball shots, 10 lb. ball
30 cleans, 20-30 lbs
15 pull-ups (assist as needed)

Post time to comments.


90 DAY CHALLENGE VII: DAY 71
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
8 hours of sleep
no preservatives
eliminate wheat

Sep 22, 2014

Monday 09.22.14

For time:
50 Front squats, 20 lbs
100 Butterfly sit-ups
25 Front squats, 30 lbs
50 Knees to elbows
10 Front squats, 40 lbs
20 Leg lifts

Compare to 09.23.13

Post time to comments.


90 DAY CHALLENGE VII: DAY 70
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
8 hours of sleep
no preservatives
eliminate wheat

Sep 19, 2014

Friday 09.19.14

3 rounds for time of:
21 Knees to elbows
21 Kettlebell swings, 20 lbs
21 Push-ups
21 Box jump, 18 inch box
21 Back extensions (supermans or body surfers)
21 Walking lunges

Compare to 09.19.13

Post time to comments.


90 DAY CHALLENGE VII: DAY 67
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
8 hours of sleep
no preservatives

NEXT WEEK'S ADDED CHALLENGE: eliminate wheat

Three Hidden Ways Wheat Makes You Fat

"Gluten-free is hot these days. There are books and websites, restaurants with gluten free menus, and grocery stores with hundreds of new gluten-free food products on the shelf. Is this a fad, or a reflection of response to a real problem? Yes, gluten is a real problem. But the problem is not just gluten. In fact, there are three major hidden reasons that wheat products, not just gluten (along with sugar in all its forms) is a major contributor to obesity, diabetes, heart disease, cancer, dementia, depression and so many other modern ills."
 
If you would like to know more about gluten allergy or intolerance and how to test for it read this: 
"Something you're eating may be killing you, and you probably don't even know it!
If you eat cheeseburgers or French fries all the time or drink six sodas a day, you likely know you are shortening your life. But eating a nice dark, crunchy slice of whole wheat bread--how could that be bad for you? Well, bread contains gluten, a protein found in wheat, barley, rye, spelt, kamut, and oats. It is hidden in pizza, pasta, bread, wraps, rolls, and most processed foods. Clearly, gluten is a staple of the American diet. What most people don't know is that gluten can cause serious health complications for many. You may be at risk even if you don't have full blown celiac disease. In today's blog I want to reveal the truth about gluten, explain the dangers, and provide you with a simple system that will help you determine whether or not gluten is a problem for you."

Stop eating breads, pastas, cookies, cakes, donuts, rolls, buns, wheat cereals and replace with healthier choices. You will see huge results and your health will improve.

For recipes and tips, google: Paleo or Primal diet

Sep 18, 2014

Thursday 09.18.14

5 rounds for time of:
20 Overhead walking lunges, 20 lbs
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Compare to 09.18.13

Post time to comments.


90 DAY CHALLENGE VII: DAY 66
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
8 hours of sleep
no preservatives

Sep 17, 2014

Wednesday 09.17.14

21-15-9 reps of:
Deadlifts, 60 lbs
Push-ups
Leg lifts

Compare to 09.17.13

Post time to comments.


90 DAY CHALLENGE VII: DAY 65
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
8 hours of sleep
no preservatives

Sep 16, 2014

Tuesday 09.16.14

"Seven SEVENS"

7 rounds for time of:
7 handstand push-ups (scale as needed)
7 thrusters, 20 lbs
7 knees-to-elbows
7 deadlifts, 60 lbs
7 burpees
7 kettlebell swings, 20 lbs
7 pull-ups (assist as needed)

Post time to comments.


90 DAY CHALLENGE VII: DAY 64
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
8 hours of sleep
no preservatives

Sep 15, 2014

Monday 09.15.14

"WOW MOM"

Complete as many reps as possible in 7 minutes of the following rep scheme:
3 Thrusters, 20 lbs
3 Butterfly sit-ups
6 Thrusters, 20 lbs
6 Butterfly sit-ups
9 Thrusters, 20 lbs
9 Butterfly sit-ups
12 Thrusters, 20 lbs
12 Butterfly sit-ups
15 Thrusters, 20 lbs
15 Butterfly sit-ups
18 Thrusters, 20 lbs
18 Butterfly sit-ups
21 Thrusters, 20 lbs
21 Butterfly sit-ups

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Compare to 09.16.13

Post rounds completed to comments.

Happy Birthday to my MOM! 
(last Saturday)
I cannot say enough nice things about my Mom. She is amazing. She taught me the meaning of selflessness and now she is the best Nana ever. She means so much to me that I named my second daughter after her. 
(Dylan Laine pictured above)

90 DAY CHALLENGE VII: DAY 63
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
8 hours of sleep
no preservatives

Sep 12, 2014

Friday 09.12.14

21-15-9 reps of
Hang squat clean, 20lbs
Handstand push-ups (scale as necessary)

Compare to 09.12.13

Post time to comments.


90 DAY CHALLENGE VII: DAY 60
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
8 hours of sleep

NEXT WEEK'S ADDED CHALLENGE: no preservatives

Preservatives are not good for you. Simple as that. Your body does not need them nor does it want them. Here is some info taken from livestong.com 



What Are the Dangers of Preservatives?




Manufacturers use preservatives in many products that people consume and depend on for health. Many companies also use them in cosmetics. The intent of preservative use is well-meaning, because they prevent botulism, mold and bacteria, which gives products a longer shelf life and protect people from illness. Unfortunately, many preservatives have dangerous side effects that cause cancers, hyperactivity, nervous system damage and other problems. It should be noted that many studies incorporate feeding massive amounts of a preservative to laboratory rats, so some preservatives consumed in small amounts may not be as dangerous as some studies suggest.

Sodium Benzoate

Many soda manufacturers use sodium benzoate to prevent mold. This chemical can damage mitochondria in cells, which leads to neuro-degenerative diseases. Professor Andrew Kemp from the University of Sydney mentions in an editorial for the May 24, 2008, edition of the "British Medical Journal" that children "were significantly more hyperactive after they ate a mixture of food colorings and a preservative [sodium benzoate]."

Sodium Nitrate

Sodium nitrate, which is found in many packaged meats like hot dogs, sausages and bacon, is used as a curing agent. The curing of meats reduces the possibility for botulism-causing bacteria. Although MeatSafety.org, a website sponsored by the American Meat Institute trade association, says that sodium nitrate is "safe in the levels used" according to a study done by the U.S. National Toxicology Program, some studies link pancreatic and lung cancers to an increased consumption of meats containing sodium nitrate.

Propyl Gallate

Food manufacturers use propyl gallate as a stabilizer in packaged meats, dried milk, candy, potato chips and baked goods. It is also used in cosmetics and pharmaceuticals. The National Toxicology Program, an agency in the U.S. Department of Health and Human Services, reports that this preservative causes prostate inflammation and tumors of the thyroid, brain and pancreas.

Potassium Bromate

Many bread companies still use potassium bromate to strengthen bread dough. Although countries like Britain and Canada banned the preservative as a carcinogen because significant evidence shows that it causes cancerous kidney and thyroid tumors in rats, it is still found in some baked goods in the United States. Potassium bromate is especially dangerous if the food product is not baked long enough at a high enough temperature.

BHA & BHT

Food manufacturers use BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) to prevent oxygenation. This keeps many breads and snack foods fresh for longer periods of time because the fats cannot turn rancid from exposure to oxygen. The Center for Science in the Public Interest cites studies which show that BHA causes cancer in animals. It also asserts that the safety of BHT is unproven.

Mamas, there is nothing better for you body than eating fresh, natural, whole foods- eating clean. I challenge you to not buy or consume anything in the next 32 days that has a preservative in it. Shop around the outsides of the store. It is easier than you think. Your body will thank you and you will feel great!

Sep 11, 2014

Thursday 09.11.14

"911"

For time:
40 Deadlifts, 60 lbs
40 Box jump, 18 inch box
40 Kettlebell swings, 20 lbs
40 Knees to elbows
43 Butterfly sit-ups
40 Push-ups
40 Thrusters, 20 lbs
40 Wall ball shots, 10 pound ball
40 Burpees
40 Double-unders (264 singles)

(one rep for every firefighter, paramedic, police officer and port authority officer killed on 9-11)

Compare to 09.11.13 (with 66 reps each)

Post time to comments.

*In honor of the 2,753 souls who lost their lives on 9.11.01 including: 343 firefighters and paramedics, 23 NYPD officers, 37 Port Authority officers, 2,016 World Trade Center employees, 184 souls in the Pentagon and 246 airline passengers.We will never forget.


90 DAY CHALLENGE VII: DAY 59
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
8 hours of sleep

Sep 10, 2014

Wednesday 09.10.14

For time:
21 deadlifts, 60 lbs
Run 400 meters
18 deadlifts, 60 lbs
Run 400 meters
15 deadlifts, 60 lbs
Run 400 meters
12 deadlifts, 60 lbs
Run 400 meters

Post time to comments.


90 DAY CHALLENGE VII: DAY 58
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
8 hours of sleep