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 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!

WEEK 1 ADDED CHALLENGE: 
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.
Addiction
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.
Insomnia
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!! :)

78 comments:

Jen Morse said...

Oh Jenni, this all sounds great, but no caffeine! That will be hard! I think I'd rather give up sugar....lol... But its on!! Good luck everyone!!

Roseanne Gies said...

Good luck to everyone doing it!

Chelsea Roberts said...

Is there a way to find out the WOD the day prior? I have to wake up at 4 am in order to do my workouts. I'm not sure what time the WOD is posted?

Running T. said...

OK, Jenni - no caffeine is no problem for me cause I don't drink any anyways...but getting up for the WOD will really be the challenge. Sickness has plagued my house and it's been so hard.
I am going to challenge myself to do this though. I wanted to do the 90 day shake too, but didn't order in time...totally forgot! :(
I have my new CrossFit Mamas tank I got for Christmas...I will lay it out as inspiration and wear it with pride on Monday morning.

Good luck Mamas!!!

Running T. said...

Chelsea - It is posted at midnight that morning! :)

Chelsea Roberts said...

Perfect! Thank you. This will be my first time ever doing crossfit so I wasn't sure what to expect.

mary said...

Let's do this!!!!

Ms. J said...

I'm ready! Challenge me to the fullest!

Marilyn Valencia said...

Gonna give it a try!

Jenni said...

Tiffany (Running T)- Is isn't too late to get your shakes. Here is the link: www.crossfitmamas.myvi.net. They are so awsome and once you order, you will have them in 4 days!! You can still start Monday and start on Thursday or Friday with your shakes!

Hanna V said...

Thanks! I will join this challenge. And oh, it hit so hardcore right away, no caffeine! :D

Adri Jo said...

I'm soooo in!

Christy Homan said...

Here we go! I'm ready to tackle the challenge! Glad I found this website. Been doing the WODs for 5 days and I already feel better. Thank you, Jenni!

Ian and Amy said...

This is great!

Linds said...

After the holidays I'm ready to get back on track! Ordering my Vi today, so I'll be a little behind with that. Thinking in need to break my no extra spending rule for January and finally get a few more pieces of equipment so I don't have to sub. so much. Glad we're all in this together!

whitney said...

I'm new to your site and really interested in the challenge. But why the vi shakes? I'm really not into spending money on something like that. Is there something else I could be doing (eating or drinking) to substitute for that?

Vanessa said...

Signed up for the challenge a few weeks ago. But not giving up caffeine. :) I work shift work moving through days evenings and nights. I have to be at my utmost highest mental alertness at all times during these shifts to care for human lives. I gave up caffeine during my pregnancies and never again. :) To those who dont drink caffeine this will pose no challenge. To those who do drink caffeine I applaud you. My blood pressure and bone health are both excellent and no issues with insomnia. Thanks for doing this wonderful challenge.

Rachel said...

You know I must be taking this challenge seriously if I'm willing to give up caffeine.

Lacy a said...

I'm going o give the 90 day challenge a chance!

T.C. Bee said...

No caffeine?!?! Scary...but I'm willing to try because I want the results. 90 days is a loooong time, any advice for sticking with it?

Jenni said...

Vanessa- I understand. Everyone has to make their own choice. My husband is also a shift worker (firefighter/paramedic) and is up off and on for 24 hours at a time. He has found a way to do it without caffeine but like I said, everyone has to make their own choice. Glad you were able to give it up during your pregnancies! :)

Jenni said...

TC Bee- I knew this was going to be shocking and hard for a lot of my Mamas. My advice is to get it out of your house (no fail environment), make rules for yourself (no Starbucks drive-through or Big Gulps) and replace it with something else. If it is coffee in the morning, go decaf or have a hot chocolate with your Vi-shake mixed in (I've done it, it is yummy!). You can't just remove a behavior, you have to replace it with another. So decide what you new "caffeine" is going to be and use that as a crutch. Also, don't think about giving it up for 90 days...think about giving it up on Monday, and then Tuesday, one day at a time. Before you know it, your body will be cleansed and detoxed and you won't even want or need it anymore. You will look great, feel great and be drug free! ;)

(elissa) Mychel (ware) Hulet said...

I found this website right before Thanksgiving and have been nervous to try crossfit. I just had my 4th child in September and I'm ready to get my body back! This challenge is exactly what I need, thank you so much for doing this. Monday here I come.

KristenL said...

Is it possible to do the challenge without the shakes??

Staci said...

I'm not a mama but I'm in! I have been obsessed with CrossFit but live in a rural area with the nearest gym 45 miles away. I may not have all of the equipment needed for the challenge but will do my best. I love my caffeine but will give it up for the challenge!

I just found this site and have never heard of Vi-Shakes - I will have to do some research prior to ordering.

fit momma said...

Excited for this challenge and the results that will come from it. Giving up caffeine won't be too hard since I just started drinking coffee and pop.

Jin Kazama said...
This comment has been removed by a blog administrator.
Ian and Amy said...

I was wondering the same thing. I plan to push myself harder eat better and do the added challenges. I just can't do the shakes right now

mmagouirk said...

I'm up for the challenge! So excited!

cboege said...

I am in!!

Sharbear said...

Just found this site and I'm looking forward to the challenge. My before pics and measurements are recorded.

Is there an app for this or can anyone recommend an app they use to track workouts?

Tonya Rie said...

I'm all in for the challenge and hope it helps me to drop some holiday weight before my next marathon. The shakes are not in my budget, but my hubby surprised me with a 40 lb Olympic weight bar and 10 lb medicine ball for Christmas so at least I have more of the correct equipment now! Best of luck to everyone; I know we can do this :)

Fit for life55 said...

Can't wait but I feel like I am missi g something?? Do I just time my wod and then post my time?

The Weavers said...

How much of a run shoul we add? Like a mile ? -amanda

Kyerin said...

Just found this site and will be starting it tomorrow! I have never commented on a blog before and am wondering if I just get on and put the time it takes for the wod and how I feel or if there is more to it? Do I need to sign up or can I just begin? Oh and am I supposed to do it at a certain time each day or just whenever? I would really like to do it right!

Jessica said...

Just came across your blog and am PUMPED!!!! I am in all the way:)

Kira said...

Excited to try this!! I am in for the 90 day challenge...however, instead of the shakes will be eating paleo

Michelle said...

Oh man. I am the epitome of a caffeine addict. When I read this yearerday, I was like. Nope. Not doing this one! But the more I've thought about it, the more I've realized that nothing will change in my body- until something changes! I need to make changes I've never done before to see results I've never seen before. I will be doing the WODs and adding in running a few times a week. I can't afford the shakes right now but I'm making nutritional changes that I can afford and that will make a difference in my calories. I'm not sure yet HOW I'm going to kick my caffiene habit but I'll figure it out day by day. Thanks for the motivation and guidance to become the me I've struggles to be for years. This is my year I'll reach my goal weight! And I'm going to do it before my boyfriend gets home from basic training :)Go us!!

monet said...

Ok, I'm in. How do I get my name on that list over there? ;o) I gave up Caffeine in August, and have finally (I think) recovered. Quitting caffeine ain't no joke. If you're gonna do it, wean slowly and take some DLPA to stave off the headaches and brain fog. I needed some Adrenal re-builder as well. Good luck mama's it was tough, but well worth it. So nice not to be dependent on it, and the mood swings have vanished. Now my challenge, "just do it". Thanks for setting this up!

ral young said...

I'm new to crossfit- but ready for the challenge! Did 1/4/13's woekout today...my legs r sore but happy I did it. I am going to do as much as I can! Good luck everyone!

Heather Foster said...

I'm in for the weekly challenges and changing my diet. I can't afford the vi shakes but I will make some drastic changes in my eating, do the WOD's and add some cardio. I have to start somewhere and why not start with this group of great mamas!

Erica Curtis said...

I'm not a momma, but I'm totally in! So pumped!

Jessica Okaty said...

Not a mama but I'm in too!

Mel said...

I'm not a mama, but I signed up for the challenge and my shakes should be in today. I did crossfit at a CF box for about 6 months and absolutely loved it, but the expense was too much so I had to stop. I teach at a high school with access to the football team's weight room so I'm ready to get back up to some of my crossfit numbers again!

Colleen Donovan said...

I just saw this on pinterest today (1-7-13) and it looks intriguing, but I have to admit I'm scared!! :) I already ran this morning so I will be starting tomorrow. Just one question - are we supposed to be using wieghts? or are all the excercises body weight only? Thanks!

Jenni said...

Colleen- Some of the WODs will include weights and others, like today, will be body weight only. You can do most exercises with a set of 10 lb dumbbells and a 15 lb kettle bell.

Jenni said...

To all of you who say you are not Mamas.... you may not be a Mom yet, but all of my Crossfit Mamas are Mamas! Hot Mamas!! :)

Jenni said...

Awesome Heather! That sounds like a good plan. If you ever want to add the shakes, I can show you how easy it is to get them for free every month. I get my $300 kit for free every month!! No way I could afford that! And if you just get the $49 kit, it is a month worth of lunches for $1.50 a day. You can't buy or make lunch for that cheap and won't get nearly the same benefits.

Jenni said...

Hi Monet- If you want your name on the 90 Day Challenge List, just let me know if you have the shakes or if you need to order to join the challenge here is the link: www.crossfitmama.myvi.net. Once you have joined the challenge, I will add you to the list! So glad to have you!!

Jenni said...

Michelle- I am so glad you are pushing your self towards positive change and your so right, you will have to make big changes to get big results. Like I told Heather, the shakes are going to accelerate your progress SO much and if you want to know how to get them for free every month, I can totally help you. I get mine for free. And even if you don't, it ends up being $1.50 a day and you can't even grocery shop for that cheap! So many benefits in one awesome yummy shake. So glad you are joining us and so excited to track your results!!

Jenni said...

Kyerin- Welcome! Yes, just time yourself doing the WOD and post your time. If you want to sign up for the 90 day challenge, here is the link: http://crossfitmamas.myvi.net/index.html
Once you order your Vi-shakes and join the challenge, I will add you to the roll call on the blog.

Jenni said...

Amanda (The Weavers)-
I think adding a mile run AFTER the WOD would be great!

Jenni said...

Fit for life 55- You aren't missing anything. Just time yourself doing the WOD, push yourself and you will see fast improvements. If you want to join the 90 Day Challenge we are doing, here is the link: http://crossfitmamas.myvi.net/index.html

Jenni said...

Sharbear- I just added a little button on my iPhone for the Crossfit Mamas site (looks like an app) because the best way to track your WODs is in the comments section under the posted WOD. That way when we do it again in a year, it will be easy for you to track your progress.

Jenni said...

Kristen L.- Everyone is free to follow along with the WODs as usual and can challenge themselves in any way they want for 90 days. Of course! Just our particular Crossfit Mamas 90 Day Challenge will include the WODs and Vi-shakes so we can have consistency and share our experiences and successes from the same program. I encourage everyone to challenge themselves every day and all my Crossfit Mamas are doing that every time they complete a WOD! Everyone is welcome. :)

Kyerin said...

I was just going to order the vi shakes and was trying to decide which package to get? I need to lose about 40 lbs and get toned... And I notice you said there is a way to get it for free? I would love to hear about that!

Heather said...

I'm in and SO excited!! Plus I got my sisters to join too. So much more fun than doing it alone. Thanks!

Jenni said...

Whitney- Here is a video explaining the shakes: http://www.calicrossfit.blogspot.com/2012/12/wednesday-121212.html
They end up being only $1.50 per day which is cheaper than any lunch you could buy or make with way more benefits. Plus, you can get your shakes for free. E-mail me if you want more info: crossfitmamas@gmail.com.

Lisa H said...

I'd like to join the 90 day challenge even though I'm a little late - I just found this challenge. I run/walk almost everyday for 2 sometimes more miles a day. I'm a stay at home mom of a 3 year old and a 1.5 year old. I try to do a mini workout 4-5 days a week. I've done crossfit back in the day before kids and loved it so I'm excited at the chance to get back into it.

Nomie Oesau said...

26:51. I did it yesterday, but I couldn't comment for some reason!

I couldn't get outside to run before my hubby came home and I went to work for the night so I did 1:30 jumping jacks in place of the 400m run. I did girl pushups for the last 3 sets.

No caffeine will be hard, but going to get decaf so I feel my routine won't be out of wack ;)

Eckzoo said...

Excited to be starting the challenge! I can see the challenge will be giving up caffeine!! I am a working mom of three (6,3,1) so this is the perfect workout for me to do! Thanks!!

Eckzoo said...

Excited to be starting the challenge! I can see the challenge will be giving up caffeine!! I am a working mom of three (6,3,1) so this is the perfect workout for me to do! Thanks!!

Jenni said...

Lisa- To join the Crossfit Mamas 90 Day Challenge, use this link: http://crossfitmamas.myvi.net/index.html and click on join the challenge. You can pick your Vi-shake kit (all the shakes are the same but each kit comes with different options according to your goals). It will give you a link and you can use that link to share with 3 friends and when they join, your kit will be free from then on!

Keggy said...

Jenni,

I would love to join the challenge. I have the Balance shakes already, my wonderful friend gave me hers. How do I go about signing up for the challenge when I don't need the shakes?

Jenni said...

Keggy- If you already have the shakes, you are good to go!!! Just give my your first name, last initial and I will add you to the list!! :)

Amber said...

I started doing the challenge this week. I know I am a bit late but I am still participating, just one week behind. Unfortunately I cannot afford the shakes, but I am eating a paleo diet that seems to be working. Do I need to buy the shakes to participate??? I would love to still take part.

Thanks,
Amber F.

Amber said...

I started doing the challenge this week. I know I am a bit late but I am still participating, just one week behind. Unfortunately I cannot afford the shakes, but I am eating a paleo diet that seems to be working. Do I need to buy the shakes to participate??? I would love to still take part.

Thanks,
Amber F.

Jenni said...

Hi Amber- Everyone is welcome to participate in the Challenge however they would like. The official Crossfit Mamas 90 Day Challenge does include the shakes but everyone is free to follow along with the WODs which are free to everyone and accept the additional weekly challenges. That is great that you are eating clean and seeing improvements!

Country Girl said...

Confused...is this a repost? I see the comments from the 5th? Not sure if I am suppose to do time but mine was 28:02. Absolutely love the WOD but no going to do the challenge. I might drink 1 coffee if that a day and the shakes I am not into....more into following whole food diet!

Northern Bliss Photography said...

Hi Jenni this is my 10 day doing the WOD I gave up most caffeine and all sodas when I started doing this. I was wondering if you could tell me how to get the shakes for free/cheap I would love to try them.
todays time was 25:32 !!! feeling good :)

Abby said...

Hi, I have been watching your WOD posts for a few weeks now but have been sick and a few ribs out of place which has put me at a workout stand still.. Are the descriptions of the exercises on your blog? or do I need to google to find out how to do them?

Mike Valentine said...

I am confused on the posts as well, the dates are all jumbled it seems.
5:22, front squats

Becky Parker said...

Looks like I'm posting on the wrong day as well, but a modified 1/25/13 workout:
overhead squats - I've never done them so used no weight this time, just a broomstick
couldn't find my jump rope from the move so I did 100 "jump ropes" on the trampoline
5 rounds (due to the lack of weight) 8:53

Hollyj said...

My computer is acting up also. I show today's workout, but then 1/4/2013 before that. I also show the Caffiene Challenge under today's post? But did it and will post this anyway. 3 rounds in 4:33.

kasey said...

Same here. It started yesterday. Only works on my laptop with google chrome. IE..my phone and my kindle are not working.

James + Brooke said...

That's funny, mine only works with my phone and not on my PC laptop.

I was so stoked to find this blog on Pinterest. I started it today and did squats with a 20# kettle bell since I don't have a weight bar and did it in 3:03.

3 rounds:
20# kettle bell squats
50 jump rope
3:03

Jenni said...

Tasha (Northern Bliss Photography)-
Email me and I will get you all hooked up to get your shakes for free! crossfitmamas@gmail.com

Jenni said...

Abby- There are video demos of all the exercises we do on the right side bar of the full site (not mobile version).