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 31, 2014

Friday 10.31.14

"Wicked Witchy WOD"

2 rounds for time of:
20 Push-ups
75 Butterfly sit-ups
20 Front squat, 40 lbs
75 Jump rope

Compare to 10.31.13

HAPPY HALLOWEEN!

90 DAY CHALLENGE VIII: DAY 19
Vi-shake
no caffeine
 no soda
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."

Oct 30, 2014

Thursday 10.30.14

9-7-5 reps for time of:
Front squats, 60 lbs
Hip raises with 30 lb weight - x2
Body surfers (supermans with feet curled to butt) - x2
(do hip raises and body surfer reps twice each round)

Post time to comments.


90 DAY CHALLENGE VIII: DAY 18
Vi-shake
no caffeine
 no soda
fruit or veggie snacks

Oct 29, 2014

Wednesday 10.29.14

For time:
Run 400 meters
50 pull-ups (assist as needed)
Run 400 meters
50 push-ups
Run 400 meters
50 butterfly sit-ups
Run 400 meters
50 squats

Post time to comments.


90 DAY CHALLENGE VIII: DAY 17
Vi-shake
no caffeine
 no soda
fruit or veggie snacks

Oct 28, 2014

Tuesday 10.28.14

21-15-9 reps for time of:
Knees-to-elbows
Snatches, 20-30 lbs

Post time to comments.


90 DAY CHALLENGE VIII: DAY 16
Vi-shake
no caffeine
 no soda
fruit or veggie snacks

Oct 27, 2014

Monday 10.27.13

With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 10 lbs
From 5:00-10:00 use 20 lbs
From 10:00-15:00 use 30 lbs
Continue adding 10 lb. every 5 minutes for as long as you are able.

Post number of minutes completed to comments.


90 DAY CHALLENGE VIII: DAY 15
Vi-shake
no caffeine
 no soda
fruit or veggie snacks

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