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.

Jan 31, 2013

Thursday 01.31.13

Run 800 meters
50 Squats
Run 800 meters
50 Butterfly sit-ups
Run 800 meters

Compare to 12.15.11

no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm

Jan 30, 2013

Wednesday 01.30.13

3 rounds for time of:
7 Push-ups
21 Dumbbell thrusters, 10lb dumbbells

Compare to 12.16.11

no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm

Jan 29, 2013

Tuesday 01.29.13

"Fit Fifty"

For time:
50 Jump rope
50 Burpees
50 Wall ball shots, 10 pound ball
50 Back extensions (supermans)
50 Push press, 20 pounds
50 Knees to elbows
50 Walking Lunges (50 steps)
50 Kettlebell swings, 15 lbs
50 Butterfly sit-ups
50 Box jump, 18 inch box

Compare to 08.02.12

no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm

Jan 28, 2013

Monday 01.28.13

For time:
15 Thrusters, 30 lbs
Run 200 meters
20 Thrusters, 24 lbs
Run 400 meters
30 Thrusters, 20 lbs
Run 800 meters

no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm

Jan 25, 2013

Friday 01.25.13

3 rounds of:
20 Overhead or front squats, 30-40 lbs
50 Jump rope

Compare to 12.12.11

Hiit Mama Lynn
Madison, Wisconsin

"I'm 31 years old. I am a proud SAHM of a 9 month old daughter. Thanks so much for your blog! It really has helped me get closer and closer to my pre-pregnancy days of running 5+ miles and daily Insanity workouts. Unfortunately, with a 9 month old, running any long distance is a challenge and trying to work in a 45+ min Insanity workout just doesn't work. HIIT is a great way for me to get a challenging workout in while my baby girl naps! I've been following your blog since October when I ran across it on Pinterest. Been in love with it ever since! HIIT has helped me get back to my pre-pregnancy weight 6 months after having my daughter - and closer and closer to my strength pre-pregnancy. This picture is post-WOD (1/16/13) - I'm surprised I managed to smile - I. Hate. Burpees. x70! Thanks, Lynn"

no caffeine
no soda
only 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."

Jan 24, 2013

Thursday 01.24.13

5 rounds of:
15 Push-ups
40 Butterfly sit-ups
50 Squats

Compare to 12.08.11

Hiit Mama Marlena

"My name is Marlena and I am pictured at the Gaffney Fitness Center at Ft. Meade, MD. I am a clarinetist in the Army, a member of the US Army Field Band. I do HIIT with my husband, Don, who is also in the band with me. He constantly encourages and inspires me to work hard and do better every day. We travel 100 days a year with the band, mostly throughout the US, and in three large tours (spring, summer, fall). We have perfected the art of packing our truck with kettlebells, boxes, weights and the such so we can get an amazing workout in a hotel parking lot! This picture from today is rare for us to 'go to a gym'."  :)

no caffeine
no soda
only fruit or veggie snacks

Jan 23, 2013

Wednesday 01.23.13

"Cat Fight"

3 rounds of:
Wall ball, 10 lbs (Reps)
Sumo deadlift high-pull, 15-30lbs (Reps)
Box Jump, 18" box (Reps)
Push-press, 20lbs (Reps)
Butterfly sit-ups (Reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

Add your points and post them to comments.

Compare to 06.14.12

 Hiit Mama Miranda
(Miranda- I tried to get your location and bio but couldn't get a response so when you leave your time today, tell us where you're at and your story! :)

no caffeine
no soda
only fruit or veggie snacks

Jan 22, 2013

Tuesday 01.22.13

For time:
30 Push-ups
40 Walking lunges (total)
50 Kettlebell swings, 15 lbs
60 Butterfly sit-ups
70 Burpees

Compare to 02.08.12

I ran the Color Vibe 5K on Saturday. Had to make a tank top to REPRESENT!
Time: 23:00

no caffeine
no soda
only fruit or veggie snacks

Jan 21, 2013

Monday 01.21.13


Run 10K.

Compare to 11.28.11

Don't be intimidated, just try it and tell yourself you can finish without stopping, because you can! (We will only do this once a year and today is the day.)

Happy Birthday (yesterday)  
to my BFF Cesca!
 Cesca is a fierce marathon running, Spartan racing Hiit Mama. Aside from the grueling marathon, the Spartan Race was 10 miles and 75 obstacles, and every time you failed an obstacle, you had to do 30 burpees, each time until you completed the obstacle! She completed them all. Talk about warrior! She inspires me every day and I am so proud to call her my best friend for the last 14 years. Cesca has 2 children and is married to the hottie in the pictures below. :)

no caffeine
no soda
only fruit or veggie snacks

Jan 18, 2013

Friday 01.18.13

As many rounds in 12 minutes of:
5 Push-ups
10 Wall ball shots, 10 lb ball
15 Butterfly sit-ups

Compare to 12.01.11

Chad Bambrick

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."

Jan 17, 2013

Thursday 01.17.13

Complete as many rounds as you can in 20 minutes of:
Run 400 meters
21 Deadlifts, 30-50lbs

Compare to 12.09.11 

Clint Horinek

no caffeine
no soda

Jan 16, 2013

Wednesday 01.16.13

70 Burpees
60 Butterfly sit-ups
50 Kettle bell swings,15 lbs
40 Push-ups
30 Squats

Compare to 12.06.11

no caffeine
no soda

Jan 15, 2013

Tuesday 01.15.13


5 rounds for time of:
Run 800 meters
15 Kettlebell swings, 15lbs
15 Push-ups

Compare to 12.05.11
 Hiit Mama Gina
 Hiit Mama Jen M.

When I called them rock stars for braving the snow and freezing cold temperatures to do the WOD, Jen's reply was:
 "I don't know about rock stars, but we do love to do our best to stay fit and healthy! :) Gina's the rock star, she survived stage 4 cervical cancer. She's totally my hero!! Thanks for putting these workouts out there everyday, we love it!!"

no caffeine
no soda

Jan 14, 2013

Monday 01.14.13

For time:
150 Wallball shots, 10 pound ball
(for those of you without a 10 ft wall available, sub for thrusters)

no caffeine
no soda

Jan 11, 2013

Friday 01.11.13

3 rounds of:
100 ft walking lunge (about 30 lunges total)
50 squats
25 back extensions

Compare to 12.14.11

no caffeine


We all know that drinking soda isn't good for us. We know that it would be better for our health if instead we drank [insert pretty much any other beverage choice here]. But there's just something about soda that keeps drawing us back. Whether you call it "soda," "pop," "soda pop," "Coke," or something else entirely, it's a good idea to stop drinking it once and for all. Here's why.

Financial Reasons to Stop Drinking Soda

If saving money motivates you to kick a bad habit, here are the top three financial reasons to quit drinking soda.
1. The out of pocket cost of drinking pop adds up.
The average American drinks 216 liters (that's 7304 ounces, or about 365 20-ounce bottles) a year. If you purchased your soda only at a vending machine, that's about $550/ year. If, instead, you put this into a retirement account for 30 years at a 7% interest rate compounded annually, you'd have about $60,000. Even if you buy your soda at the grocery store for 40 cents a can, that's still $243 per year and over $26,000 over 30 years.
2. You'll make poorer financial decisions by drinking diet soda.
A research study looking at decision making after drinking soda found that "The sugar-free soda drinkers were more likely to choose the immediate reward, even though it was less money and not the best overall decision. "
3. The long term health consequences lead to high medical expenses.
I've listed numerous health reasons to not drink soda pop below — if you have even one of these health problems because of (or it's exacerbated by) drinking soda, your long-term medical costs will skyrocket.  

Health Reasons to Stop Drinking Soda

Here are just a few of the scientifically researched reasons to kick the habit.
4. Soda increases your blood pressure.
A March 2011 study links soda consumption to higher blood pressure.
5. Soda destroys your teeth.
In case your dentist hadn't told you, between the sugar and the acidity, pop is terrible for your teeth.
6. It contains an ingredient banned in over 100 countries.
7. It makes you fat.
Calories from drinks including soda make up over 20% of the total daily calories consumed by Americans, according to a 2004 article in the American Journal of Preventive Medicine (as cited by WebMD).
8. It may lead to diabetes.
Non-diet soft drinks contribute to the onset of type 2 diabetes. Even if you drink diet, you may not be in the clear (see the study published by the American Heart Association discussed below).
9. It may lead to heart disease.
According to a study published by the American Heart Association, "Drinking as little as one can of soda a day — regular or diet — is associated with a 48% increased risk of metabolic syndrome, a key predecessor of heart disease and diabetes."
10. Soda consumption is linked to osteoporosis.
While researchers aren't sure of the precise reason, people who drink pop are more likely to have osteoporosis.
11. Drinking cola can increase your risk of kidney stones.
A study published in Epidemiology found that "Drinking 2 or more colas per day was associated with increased risk of chronic kidney disease."
12. Soda can cause heartburn.
It shouldn't surprise you that highly acidic sodas can lead to heartburn.
13. It's linked with liver problems.
A study found that people with liver problems are also more likely to drink soda.
14. Your soda likely either contains aspartame or high fructose corn syrup.
If you drink diet soda, your pop has some sort of artificial sweetener. If you drink full-calorie soda, chances are it has high fructose corn syrup. There are long debates about these ingredients and studies are not entirely conclusive, but both ingredients are artificial and are likely not good for you.

Environmental Reasons to Stop Drinking Soda

Recycling your pop can or bottle isn't enough to prevent harm to the environment, as soda destroys the planet in numerous other ways.
15. It can take up to 132 gallons of water to produce a 2-liter bottle of soda.
The 132 gallon/2-liter bottle figure includes the water it takes to grow ingredients, and according to a Wall Street Journal article, Coke says that it takes about 1 gallon to make a 2-liter bottle. Chances are the number is somewhere in between. Either way, that's a lot of water.
16. That water has to come from somewhere.
Since a Coca-Cola plant was opened in northern India, the water levels have fallen 18 feet in the surrounding area, and the plant was blamed for it.
17. And the ingredients in the soda have to go somewhere.
According to a German report, the artificial ingredients in soda don't get fully removed by sewage treatment facilities, and those ingredients may end up downstream and even in our drinking water.
18. Be it glass, aluminum, or plastic, all bottles have their environmental costs.
Glass bottles, even if reused, take a lot more fuel to transport. Aluminum cans are only partially recycled, and the mining of aluminum has horrific environmental consequences. And just like bottled water, plastic bottled soda requires an enormous amount of oil to produce.
19. Transportation of soda pop requires a lot of fuel.
Exact figures about how much fuel it takes to transport soda are not evident — but that soda has to get from the factory to the store to your house somehow. And that requires a lot of fuel.

 Don't count yourselves out my soda lovin' Mamas! You can do this and you will get HUGE rewards by making this change!.....And, I heard the nutritionist for the Dallas Cowboys Cheerleaders tell them that carbonation causes cellulite!! AHHH!! Reason enough for me right there!! I do love an occasional root beer from time to time with my pizza or burger but I am going without for 90 days!!

Jan 10, 2013

Thursday 01.10.13

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 18" box
10 Sumo-deadlift high-pull, 15-30lbs
10 Thrusters, 20lbs
Rest 1 minute

 Compare to 12.07.11 (click link to see burpee box jump demo)

And here is a great burpee video tutorial to end all the controversy about whether there is a strict push-up in a burpee or not! -Thanks Jen M.!
(I had to watch this video a few times to be absolutely sure. ;)

no caffeine

*Mamas- I added a bunch of answers to FAQ so check it out if you have any questions!

Jan 9, 2013

Wednesday 01.09.13

Tabata Time

32 rounds, 20 seconds on, 10 seconds rest:
8 rounds- back extensions
8 rounds push-ups
8 rounds sit-ups
8 rounds squats

This time we will be scoring for total reps. Comment with total reps per exercise and grand total of all reps combined.

Compare to 12.02.11

no caffeine

Jan 8, 2013

Tuesday 01.08.13

Complete as many rounds in 20 minutes as you can of:
5 Reverse pull-ups (start at top of pull-up, and slowly lower)
10 Push-ups
15 Squats
20 Butterfly sit-ups
Lisa Bond
 Sandy Springs
Foster Falls, TN

no caffeine

Jan 7, 2013

Monday 01.07.13

6 rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

 Khara Chunn

no caffeine

Jan 5, 2013

Saturday 01.05.13

Welcome to the Hiit Mamas
 90 Day Challenge!!

Here we go Challenge Mamas... 
For the next 90 days we will be 
pushing ourselves harder, 
eating healthier,
 getting tighter and harder,
 and starting 2013 on the right foot.....
the fit foot.

This is how we will do it:
1. We will do the WOD Monday through Friday and push hard to go faster and do more. We will not cut corners. We will not quit. We will not substitute (unless absolutely necessary). We will kill it and we will progress our bodies to the ultimate goal. If you are trying to lose more than 10 lbs, you will add a run (or some other sort of cardio) after any WOD not involving a run.

2. We will drink the Vi-shakes everyday. If you are trying to lose more than 20 lbs, you should replace 2 meals a day with a Vi-shake and have a balanced 3rd meal. If you are trying to lose less than 20 lbs or want to get rid of that last layer of pudge, you should replace 1 meal a day (I do lunch) with a Vi-shake with an optional 2nd shake post-workout for optimum muscle growth and health. If you are underweight and are trying to only build muscle or if you are nursing and should not cut calories, you will add a Vi-shake to your post-workout routine or add 2 Vi-shakes, 1 before the WOD and 1 after for maximum results.

3. Now for the added challenge: each week I will challenge you to add or remove one thing from your diet or lifestyle that is not benefiting your health or progression. Once the week is over, you will continue with that challenge for the duration of the 90 days, adding something new each week. I will announce every Friday what the next weeks added challenge will be. I will be doing this with all of you so anything I impose on you, I will also be challenging myself with. 

4. Track your progress and results. Today ONLY I want you to weigh yourself, take your before picture in a sports bra and shorts or bikini (front, back and side), and measure your chest, waist, hips, biceps, and thighs. This information is for you only. Keep it safe somewhere. If you are interested in the cash prizes that Visalus has to offer for the 90 Day Challenge, you can submit your info and picture on your Visalus Challenge page. Post your times on hiitmamas.com after every WOD as well as how you are feeling, changes you are noticing, etc. Don't weigh yourself again until the 90 days is over, taking into account that muscle is heavier than fat. Our measurements and how our after pictures look will be the biggest indicator. 

That is it! I am so excited to start this challenge. I am so glad that so many of you are doing it with me. It helps so much to have support!

no caffeine

Click here for a visual of the effects caffeine has on your body!
Caffeine is a drug stimulant found in coffee, tea, soft drinks, energy drinks, dietary supplements and certain foods. Though caffeine may pose some benefits, such as mental sharpness and increased energy, it can also pose dangerous risks. People respond differently to caffeine, so risk for such dangers varies. Excessive caffeine consumption heightens a person's risk for harmful effects.
Reduced Bone Strength
Excessive caffeine intake may cause the body to rid itself of calcium--a nutrient vital in supporting bone strength. People at risk for osteoporosis, a condition characterized by brittle bones, may exhibit higher risk for osteoporosis and bone fractures if they consume caffeine regularly. According to research published in the Journal of Bones and Mineral Research in Dec. 2009, elderly women are at highest risk for caffeine-related bone problems. Elderly women who lack calcium in their diet and consume caffeine frequently exhibit greater instances of osteoporosis and bone fractures than women deficient in calcium who do not consume caffeine.
Increased Blood Pressure
Increased blood pressure often occurs when people have blockage in their arteries, adhere to diets high in saturated fats, exercise too little or are genetically predisposed to high blood pressure. Caffeine intake can also trigger blood pressure spikes. According to Mayo Clinic hypertension specialist, Sheldon G. Sheps, M.D., the amount of caffeine found in two to three cups of coffee can raise a person's systolic pressure (the top number in a blood pressure reading) 3 to 14 millimeters of mercury (mm Hg) and diastolic pressure (the bottom number) 4 to 13 mm Hg. Such increases prove particularly dangerous for people with high blood pressure or heart-related diseases. In general, people who consume caffeine regularly or in excessive amounts may exhibit higher blood pressure than people who do not. Caffeine found in energy drinks and dietary supplements is often accompanied by additional stimulants, such as the herbs guarana and ginseng. These herbs exacerbate blood pressure risks.
Caffeine may lead to physical dependence. In an interview with U.S. News and World Report, professor Roland Griffiths, of Johns Hopkins School of Medicine explained that though people are hesitant to consider caffeine addiction a drug addiction, the basic mechanisms by which people become dependent upon caffeine are similar to classic drug addiction. As with any addiction, withdrawal symptoms arise when those addicted to caffeine reduce or eliminate caffeine from their lifestyle. People who routinely drink coffee in the morning may experience withdrawal symptoms if their coffee is delayed or missed. Symptoms of caffeine withdrawal include headache, lethargy, foggy thinking, depressed or irritable mood and even nausea or vomiting. Excessive or frequent caffeine intake pose greatest risk for addiction. 
Emotional Effects
Excessive caffeine intake can disturb a person's moods and emotional health. According to research published in the journal Drug Alcohol Dependency in September 2008, nervousness, restlessness and anxiety are common consequences of caffeine toxicity. People may have difficulty sitting still and may develop heightened paranoia, jealousy and other worrisome emotions. Once the stimulant effects of caffeine wear off, the post-caffeine "crash," or drop in mood and energy, may pose added emotional side effects. People with depression, anxiety and other psychological disorders may hold higher risk for adverse emotional effects.
Excessive caffeine consumption may cause insomnia, which is a common sleep disorder characterized by difficulty falling to sleep, remaining asleep or having nonrefreshing sleep for at least four consecutive weeks. According to the National Sleep Foundation, seven out of 10 people who exhibit the highest caffeine intake have insomnia. The more caffeine a person consumes, the more likely he is to develop insomnia. Insomnia causes daytime sleepiness and often leads to further caffeine consumption, as a person struggles with daytime wakefulness. Caffeine-induced insomnia may also cause mental fogginess and reduced cognitive abilities. If left untreated, insomnia may increase a person's risk for weight gain, obesity, mood swings, dependency on sleeping pills, reduced immune system function and automobile accidents.
Physical Effects
Caffeine toxicity also affects a person's physical well-being. According to the Mayo Clinic, excessive caffeine drinkers may develop nausea and additional digestive symptoms. Caffeine in any amount is known to increase a person's heart rate and blood pressure; over-consumption of caffeine may have dramatic negative effects. People with heart-related health conditions, such as hypertension, or high blood pressure, may have increased risk for heart attack. Heart palpitations and arrhythmias, which are irregular heartbeats, have also been reported. Muscle tremors, extreme shakiness and headaches may also occur. When shakiness is severe or coupled with intense irritability, risk for accidents and injuries increase.

If those aren't enough reasons, I don't know what is!? Challenge yourself. I know this will be hard for some of you but you have nothing to lose by trying it for 90 days....only insight and health to gain. Start on Monday, if you have to have coffee, go buy some decaf. Get ready, here we go!! :)

Jan 4, 2013

Friday 01.04.13

15 Thrusters, 20lbs
15 Burpess
15 Thrusters, 20lbs
15 Leg lifts
15 Thrusters, 20lbs
15 Butterfly sit-ups
15 Thrusters, 20lbs
15 Push-ups
15 Thrusters, 20lbs
15 Burpees

Compare to 11.30.11

Rudy Celedon


There will be a special post by noon tomorrow announcing the 90 challenge. There will be no WOD, that will begin on Monday as usual, but the challenge will be announced so you can prepare as necessary for Monday! Super excited!! :)

Jan 3, 2013

Thursday 01.03.13

For time:
Run 1000 meters
100 Butterfly sit-ups
50 Thrusters, 20 lbs


Jan 2, 2013

Wednesday 01.02.13

21-15-9 reps of:
Bench dips
Butterfly sit-ups

Lynnwood, Washington


Jan 1, 2013

Tuesday 01.01.13

2 rounds for time of:
Run 800 meters
30 Push-ups
30 Front squats, 40 lbs
30 Knees to elbows
30 Power cleans, 20 lbs



(Today is the last day you can order your Vi-shakes and get them in time for the challenge in 4 days! Only $2 a shake! You would spend that much on a soda!)