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.

Dec 31, 2013

Tuesday 12.31.13

HERO WOD

Complete as many rounds as possible in 10 minutes of:
8 Knees to elbows
8 Dumbbell thrusters, 10 lb dumbbells
12 Dumbbell walking lunges,10 lb dumbbells (12 total steps)

Post rounds completed to comments.

In honor of U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, who died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.


90 DAY CHALLENGE IV: DAY 86
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day 
no fried food
8 hours of sleep
eliminate wheat 
finish strong!


NEXT 90 DAY CHALLENGE BEGINS: January 6
join the challenge
start 2014 off strong!

Dec 30, 2013

Monday 12.30.12

4 rounds for time of:
Run 400 meters
50 Squats

Compare to 04.23.13

Post time to comments.


90 DAY CHALLENGE IV: DAY 85
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day 
no fried food
8 hours of sleep
eliminate wheat 
finish strong!


NEXT 90 DAY CHALLENGE BEGINS: January 6
join the challenge
start 2014 off strong!

Dec 27, 2013

Friday 12.27.13

Complete as many rounds as possible in 20 minutes of:
5 Push-ups
10 Wall ball shots, 10 lb ball
15 Kettlebell swings, 20 lbs

Compare to 12.26.12



90 DAY CHALLENGE IV: DAY 82
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day 
no fried food
8 hours of sleep
eliminate wheat 
finish strong!

Our next 90 Day Challenge will begin on January 6th! That is 10 days away!! Start the new year off strong and stick to those new year's resolutions this time! If you would like to join our next challenge, order your shakes now so you will have them on your counter ready for the Challenge when it starts on January 6th!!

ORDER HERE
 Visit our facebook page for more info on the shakes and a great video explaining the benefits of adding the protein shakes to these WODs. If you have questions or need help choosing a kit, contact me on our FB page or email me at hiitmamas@gmail.com.

Dec 26, 2013

Thursday 12.26.13

Run 5K

Compare to 11.06.13


90 DAY CHALLENGE IV: DAY 81
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day 
no fried food
8 hours of sleep
eliminate wheat 
finish strong!

Dec 25, 2013

Wednesday 12.25.13

3 rounds of:
5 squeals of joy
10 present openings
15 smiles and hugs
20 family and friends


Merry Christmas to my family of Mamas!
I love all of you! 
90 DAY CHALLENGE IV: DAY 80
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day 
no fried food
8 hours of sleep
eliminate wheat 
finish strong!

Dec 24, 2013

Tuesday 12.24.13

For time:
100 Double-unders (or 400 single jump rope)
Then, 5 rounds of:
10 Dumbbell deadlifts, 60 lbs total
10 Dumbbell front squat, 40 lbs total
10 Handstand push-ups (scale as needed)
Then, 100 Double-unders (or 400 single jump rope)


90 DAY CHALLENGE IV: DAY 79
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day 
no fried food
8 hours of sleep
eliminate wheat 
finish strong!

Dec 23, 2013

Monday 12.23.13

"Jodie"

20 Leg lifts
30 Wall ball shots, 10 lb ball
20 Knees to elbows
30 Box jumps, 18 inch box
20 Sumo-deadlift high-pull, 20 lbs
30 Burpees
20 Push press, 20 lbs
40 Walking lunges (40 total steps)

Compare to 02.08.13

Happy Birthday (yesterday) Jodie!

90 DAY CHALLENGE IV: DAY 78
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day 
no fried food
8 hours of sleep
eliminate wheat 
finish strong!



Dec 20, 2013

Friday 12.20.13

"Ellinor"

21-15-9 reps of:
Clean, 20-30 lbs
Bench dips

Post time to comments.

Compare to 07.09.13


90 DAY CHALLENGE IV: DAY 75
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day 
no fried food
8 hours of sleep
eliminate wheat 
finish strong!

Dec 19, 2013

Thursday 12.19.13

10 rounds for time of:
12 Burpees
12 Pull-ups (assist as necessary)

Post time to comments.


90 DAY CHALLENGE IV: DAY 74
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day 
no fried food
8 hours of sleep
eliminate wheat 
finish strong!


Dec 18, 2013

Wenesday 12.18.13

Complete as many rounds in 20 minutes as you can of:
5 Push-ups
10 One legged squats, alternating each round
15 Butterfly sit-ups

Compare to 03.21.13


90 DAY CHALLENGE IV: DAY 73
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day 
no fried food
8 hours of sleep
eliminate wheat 
finish strong!

Dec 17, 2013

Tuesday 12.17.13

5 rounds for time of:
7 Deadlifts, 60 lbs
30 Squats
7 Push-ups

Compare to 12.14.12


90 DAY CHALLENGE IV: DAY 72
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day 
no fried food
8 hours of sleep
eliminate wheat 
finish strong!

Dec 16, 2013

Monday 12.16.13

3 rounds for time of:
7 Push-ups
21 Dumbbell thrusters, 20 lbs total

Compare to 12.16.11 and 01.30.13

Happy 13 Year Anniversary to Us! 
 Best 13 years of my life, hands down, and they just keep getting better.

 90 DAY CHALLENGE IV: DAY 71
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day 
no fried food
8 hours of sleep
eliminate wheat 
finish strong!

Dec 13, 2013

Friday 12.13.13

HERO WOD

For time:
Run 800 meters
50 Front squat, 40 lbs
50 Bench press, 20 lbs
Run 800 meters
35 Front squat, 40 lbs
35 Bench press, 20 lbs
Run 800 meters
20 Front squat, 40 lbs
20 Bench press, 20 lbs
Run 800 meters
1 Pull-up

Post time to comments.

In honor of U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, who was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan.


90 DAY CHALLENGE IV: DAY 68
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day 
no fried food
8 hours of sleep
eliminate wheat 

NEXT WEEK'S ADDED CHALLENGE: keep up the good work and finish strong!

All of you Mamas have made me so proud. We are under 30 days left of this challenge and I want all of you to be proud of how far you have come so far and give yourself a high five for sticking with it. The holidays are here so I know things will get busy and hectic and there will be a lot of food that you shouldn't eat. Remember how hard you have worked the last 68 days, remember that it is 70% diet and 30% exercise that makes the difference, and remember how you want to look, feel, and what you want to accomplish when this is over! Let's cheer each other on for the rest of our 22 days!! Finish STRONG Mamas!!

Dec 12, 2013

Thursday 12.12.13

21-15-9 reps for time of:
Knees to elbows
Back extensions (supermans)
Butterfly sit-ups

Compare to 05.14.12

Post time to comments.


90 DAY CHALLENGE IV: DAY 67
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day 
no fried food
8 hours of sleep
eliminate wheat

Dec 11, 2013

Wednesday 12.11.13

Complete as many rounds as possible in 20 minutes of:
5 Thrusters, 20 lbs
7 Hang Power clean, 20 lbs
10 Sumo Deadlift High-pull, 20 lbs

Post rounds completed to comments.


90 DAY CHALLENGE IV: DAY 66
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day 
no fried food
8 hours of sleep
eliminate wheat

Dec 10, 2013

Tuesday 12.10.13

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

Time each run.
Post times to comments.


90 DAY CHALLENGE IV: DAY 65
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day 
no fried food
8 hours of sleep
eliminate wheat

Dec 9, 2013

Monday 12.09.13

Complete as many rounds as possible in 5 minutes of:
3 Deadlifts, 60-80 lbs
7 Push press, 30 lbs


Post rounds completed to comments.




90 DAY CHALLENGE IV: DAY 64
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day 
no fried food
8 hours of sleep
eliminate wheat

Dec 6, 2013

Friday 12.06.13

"20 X 20"

For time:
20 Wall ball shots, 10 lb ball
20 Butterfly sit-ups
20 Box jumps, 18" box
20 Push-ups
20 Cleans, 20 lbs
20 Jump rope
20 Thrusters, 20 lbs
20 Front squats, 40 lbs
20 Kettlebell swings, 20 lbs
20 Push press, 20 lbs
20 Bench dips
20 Sumo deadlift high pulls, 20 lbs
20 Burpees
20 Hang squat cleans, 20 lbs
20 Jumping pull-ups
20 Walking lunge steps
20 Deadlifts, 60 lbs
20 Knees to elbows
20 Squats
20 Leg lifts

Did I leave anything out? ;)
Compare to 12.06.12


90 DAY CHALLENGE IV: DAY 61
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day 
no fried food
8 hours of sleep

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


Dec 5, 2013

Thursday 12.05.13

3 rounds for time of:
10 Knees to elbows
Run 200 meters
10 Bar-facing burpees
Run 200 meters

Compare to 12.05.12
 
Post times to comments.


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

Dec 4, 2013

Wednesday 12.04.13

5 rounds, each for time of:
20 Push-ups
30 Walking lunges
40 Butterfly sit-ups
50 Squats
Rest precisely 3 minutes between each round.

Compare to 09.27.13


Follow us on Pinterest
Like us on Facebook
Follow us on Twitter
Follow us on Instagram (#hiitmamas)

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

Dec 3, 2013

Tuesday 12.03.13

"Jessica"

For time:
Run 1 mile
50 Sumo dead lift high pulls, 20lbs
Run 1 mile

Compare to 08.30.13


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

Dec 2, 2013

Monday 12.02.13

"Donna"

5 rounds for time of:
7 Dumbbell squat clean thrusters, 20-30 lbs
20 Butterfly sit-ups

Compare to 10.10.13 (with 10 sit-ups per round)

Post time to comments.


90 DAY CHALLENGE IV: DAY 57
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day 
no fried food
8 hours of sleep

Nov 29, 2013

Friday 11.29.13

"Black Friday"

3 rounds for reps of:
10 lb Dumbbell squat cleans, 1 minute
20' Shuttle sprints (20' sprint forward + 20' sprint back = 1 rep), 1 minute
60lb Deadlifts, 1 minute
Burpees, 1 minute
Butterfly sit-ups, 1 minute
Rest 1 minute

Compare to 11.23.12

Post total reps to comments.


90 DAY CHALLENGE IV: DAY 54
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day 
no fried food

NEXT WEEK'S ADDED CHALLENGE: get 8 hours of sleep

5 Benefits of Sleep

1. Health: Not getting enough Z's can compromise your immune system making you more susceptible to viruses. Plus, living in a constant state of sleep debt can contribute to high blood pressure, cardiovascular disease and type 2 diabetes. 

2. Smarts: Even though your body is at rest, your brain is buzzing. During sleep is when the brain sorts and processes information you absorbed while awake. 

3. Weight Control: Recent research indicates a relationship between insufficient sleep and inability to lose or even maintain weight. 

4. Coordination: Trying new activities that require coordination like step aerobics and playing the piano can be made more difficult after a bad night's sleep. 

5. Beauty: They don't call it "beauty sleep" for nothing. While you sleep, your body repairs itself. Experts say you need 8 hours of sleep to avoid puffy, bloodshot eyes, as well as dark under-eye circles and a pale washed-out complexion.

Here is another great site about the importance of sleep to our heath and how much sleep our kids need: www.helpguide.org/life/sleeping

Nov 28, 2013

Thursday 11.28.13

Happy Thanksgiving!!

3 rounds of:
Turkey, 20 lbs
Stuffing
Rolls with butter
Mashed potatoes
Gravy
Cranberry sauce
Brussel sprouts
Apple pie
Pumpkin pie
Deviled eggs
Chubby apple dip
10 meter run to the couch for football and a nap

We aren't WODing today... are you kidding!?!
Have a great holiday. :)

90 DAY CHALLENGE IV: DAY 53
no caffeine
no soda 
no food after 8:00pm
no alcohol
3 glasses of water a day 
EAT TURKEY!!!

Nov 27, 2013

Wednesday 11.27.13

"Love It"

5 rounds for time of:
Run 400 meters
21 Deadlifts, 40-60 lbs

Compare to 02.14.13

Post time to comments.


90 DAY CHALLENGE IV: DAY 52
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day 
no fried food

Nov 26, 2013

Tuesday 11.26.13

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 10.22.13

90 DAY CHALLENGE IV: DAY 51
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day 
no fried food

Nov 25, 2013

Monday 11.25.13

5 rounds for time of:
50 Wallball shots, 10 lb ball
Run 400 meters

Post time to comments.

*Mamas- I have noticed some of you combining your runs into one long run instead of doing intervals. Don't cheat yourself. You will get much different results running faster, shorter intervals, than longer, slower distances. Below is a picture to demonstrate, top row are sprinters, bottom row are marathon runners:


90 DAY CHALLENGE IV: DAY 50
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day 
no fried food

Nov 22, 2013

Friday 11.22.13

 HERO WOD

3 rounds for time of:
Run 800 meters
5 Front squat, 40-60 lbs
Run 200 meters
11 Pull-ups (assist as needed)
Run 400 meters
12 Kettlebell swings, 20 lbs

Post time to comments.

In honor of U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, who died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan.

 Some of you might recognize that guy in the middle...

90 DAY CHALLENGE IV: DAY 47
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day

NEXT WEEK'S ADDED CHALLENGE: no fried food


"Deep-fried foods may be tasty, but they are definitely not healthy. Foods like french fries, onion rings, fried wontons and deep-fried candy bars offer little in the way of nutritional value while putting you at higher risk for certain health conditions. However, you don't necessarily have to give them up totally to have a healthy diet.


Nutrition Concerns

Deep-fried foods are usually high in fat, particularly the types of fats that are bad for your health. Many restaurants fry foods in oils containing trans fats, and since many deep-fried foods are coated in batter, they absorb more fat than they would without the batter coating. Because of the high fat content, they are also high in calories, making it more likely you will eat more calories than you need and possibly gain weight.

Health Risks

The saturated fat and trans fat in deep-fried foods increase your risk for high cholesterol and heart disease. If you eat a high-fat diet, you are also at higher risk for certain cancers and for obesity. Deep-fried foods also may contain acrylamide, a possible carcinogen, with foods fried at higher temperatures or for longer containing more than those fried for shorter times at lower temperatures.

Healthier Deep Fried Foods

If you can't give up fried foods, you can make them healthier. Use unsaturated oils to fry your foods, such as canola, corn, peanut, safflower, soybean or sunflower oil. Heat the oil to the proper temperature, as oil that isn't hot enough leads to increased fat absorption by the food. Make sure the oil returns to the right temperature in between each batch of food you fry in it.

Considerations

As long as your overall diet is low in fat, saturated fat and trans fat, you can eat deep-fried food in once in a while. Eat just a small amount of deep-fried food, and pair it with healthy foods, such as fruit and vegetables, that are low in calories. In a healthy diet, all foods are OK in moderation."

Mamas, I don't believe in extremes that are unmaintainable or that leave you feeling like you are always failing or cheating. I believe in moderation. I want all of us to try to cut out fried food for the rest of this challenge. If you steal a french fry from your hubby's plate or eat a chip from your kids lunch, you aren't cheating or failing, you are just living. We are cutting back. We are trying to be healthier every day and making changes that can last longer than 90 days. Next time you go to your family's favorite burger place, don't order your own fries, just steal 1 or 2 from someone else at your table. ;)