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!

Aug 22, 2014

Friday 08.22.14

HERO WOD

21-15-9-9-15-21 reps for time of:
Deadlifts, 60 lbs
Burpees

Compare to 08.22.13

Post time to comments.

In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, who died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. 
 
90 DAY CHALLENGE VII: DAY 39
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake

NEXT WEEK'S ADDED CHALLENGE: drink half of your body weight in ounces of water every day

5 Ways Drinking Water Can Help You Lose Weight

Does drinking water help you lose weight?

"The benefits of drinking water are as plentiful as this substance is on the earth. And like the earth, our bodies are about 70% water, yet so many of us deprive our bodies of this readily available, free drink. By filling up your body's "tank" with water every day, you will definitely begin to lose weight and feel better.
If you have ever wondered, "Does drinking water help you lose weight," you're not alone. Here are five reasons why drinking water helps you lose weight ... And "drinking water" means 2-3 quarts per day.*"

1. Drinking water makes you feel more full and less hungry

"Various research shows that if you drink 2 cups of water 30 minutes before a meal then you will consume 75 calories less on average during that meal. That full-feeling, helping you to shave off 75 calories a meal, may not sound like anything significant to you, but think about it this way. If you ate 75 calories less for 2 meals a day, then in one day that is 150 calories less, and in one year that is that is 52,800 calories less. Divide that by 3,500 (the number of calories to lose 1 pound) and you've got yourself a 15 lb. weight loss in one year!"

2. Drinking water helps your body burn stored fat

"When you are trying to lose weight the parts of your body that you're focused on probably are not your kidneys and liver, but these parts are vital to weight loss. So a quick bio lesson is in order. The job of your kidneys is to eliminate waste. One job of your liver is to metabolize stored fat into usable energy. If your kidneys don't get enough water to do their job (eliminate waste), then they "ask" the liver to help out. The liver dutifully says, "yes," but it is your body that suffers. You see, if the liver is doing the work of the kidneys then it has less resources to do its own job well - and remember, its job is to burn fat. So you can help your liver do its job better, by helping your kidneys out, by drinking more water. Pretty simple."

3. Drinking water gives you more energy

"Even the slightest bit of dehydration can leave you feeling sluggish and that's not a good thing if you are trying to lose weight. Look back at the bio lesson on the liver. Recall that one job of your liver is to burn fat into usable energy. You do not want to be lacking in usable energy if you want to lose weight. Losing weight involves activity, moving, exercise, and if you are sluggish what is the first thing you do - probably sit on the couch in front of the television instead of going for a brisk walk or run. Being sluggish just weighs you down (pun intended). But you can turn it around by filling up with water, feeling more energetic, and becoming more active."

4. Drinking water helps build muscle

"Anyone who has ever been interested in weight loss probably knows that muscles burn more calories at rest than fat. So the more muscle you have, the more fat your body burns even when it's at rest. If you just look down the aisle at the store, you will see protein product after protein product to help with muscle development and to give you energy. And while protein is certainly necessary, water should not be overlooked. Think of it this way, blood plasma is 90% water and so water is like an ever-flowing stream in your body that carries oxygen and nutrients to your muscles, organs and entire body. This water transportation system, delivering nourishment, is not only vital to keeping your muscles hydrated so they contract, function, and build up optimally, but necessary for your entire body to have an overall feeling of well-being."

5. Drinking water increases metabolism

"When you think of metabolism, think of fat-burning. If you could burn fat faster and more efficiently then you could lose more weight. German researchers once conducted a study where they measured the participants' resting metabolism before and after they drank about two cups of water. The results showed that after 10 minutes their rates of metabolism began to pick up, after 40 minutes their metabolic rates' were 30% greater, and they remained at this faster rate for at least an hour. Simply put, increased metabolism burns more calories and when you are losing weight calorie burning is a critical piece of the equation."

http://ktrapp.hubpages.com/hub/5-Ways-Drinking-Water-Will-Help-You-Lose-Weight

Aug 21, 2014

Thursday 08.21.14

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 18" box
12 Push press, 20 lbs
9 Knees to elbows

Compare to 08.21.13


90 DAY CHALLENGE VII: DAY 38
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake

Aug 20, 2014

Wednesday 08.20.14

"Angela"

For time:
100 Lunges (50 each side)
100 Push-ups
100 Butterfly sit-ups
100 Squats

Compare to 08.20.13

 
90 DAY CHALLENGE VII: DAY 37
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake

Aug 19, 2014

Tuesday 08.19.14

"Thorisdottir"

5 rounds for time of:
12 Dead lifts,  20 lbs
9 Hang power cleans, 20 lbs
6 Push press, 20 lbs

Compare to 10.08.13

Post time to comments.

Introducing the Fittest Woman on Earth
Only woman to win "The Games" twice!

90 DAY CHALLENGE VII: DAY 36
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake

Aug 18, 2014

Monday 08.18.14

10 2-minute rounds of:
5 pull-ups (assist as needed)
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats
Jump rope

Rest 1 minute between rounds. Post number of jumps each round to comments.


90 DAY CHALLENGE VII: DAY 35
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake

Aug 15, 2014

Friday 08.15.17

5 rounds for time of:
5 overhead squats, 10 lb weight ball
10 knees-to-elbows
15 dumbbell hang squat clean, 10 lb dumbbells
20 double-unders (sub 80 single jump rope)

Post time to comments.


90 DAY CHALLENGE VII: DAY 32
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol

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 January 1st, I have been 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."

Aug 14, 2014

Thursday 08.14.14

Complete as many rounds as possible in 30 minutes of:
12 walking lunge steps
15 butterfly sit-ups
15 hip extensions
5 pull-ups

Post rounds completed to comments.


90 DAY CHALLENGE VII: DAY 31
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol

Aug 13, 2014

Wednesday 08.13.14

4 rounds for time of:
Run 500 meters
Rest 3 minutes

Compare to 12.10.13

Post time to comments.


90 DAY CHALLENGE VII: DAY 31
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol

Aug 12, 2014

Tuesday 08.12.14

3 rounds for time of:
30 dumbbell shoulder presses, 10 lb dumbbells (20 lbs total)
20 pull-ups (assist as needed)
10 bench dip

Post time to comments.


90 DAY CHALLENGE VII: DAY 30
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol

Aug 11, 2014

Monday 08.11.14

10 1-minute rounds of:
3 dead lifts, 60 lbs
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpees

(Further explanation: For each 1 minute round, complete 3 dead lifts, a 5 yard, 10 yard, and 15 yard shuttle sprint- there and back, and then finish the minute with burpees. Take a 2 minute rest and start again...9 more rounds.)

Rest 2 minutes between rounds. Post number of burpees completed each round to comments.


90 DAY CHALLENGE VII: DAY 29
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol