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.

Apr 30, 2013

Tuesday 04.30.13

5 rounds for time of:
7 Pull-ups (assist as necessary)
Run 400 meters

Post time to comments.

90 DAY CHALLENGE II: DAY 23
Vi-shake
no caffeine
no soda
no food after 8:00pm

Apr 29, 2013

Monday 04.29.13

Hero WOD

Run 800 meters
Then 2 rounds of:
50 Burpees
40 Butterfly Sit-ups
30 One-legged squats
20 Kettlebell swings, 15 lbs
10 Handstand push-ups (modify as necessary)
Then,
Run 800 meters

In honor of U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, who was a bomb-disposal technician who had previously served three tours of duty in Iraq., died on Dec. 15, 2010 in Helmand province, Afghanistan while he was clearing a path through a minefield so Marines could get back to base and avoid an anticipated ambush. Justin's widow is a HIIT coach and the two of them would regularly do Hero WODs together. Let's do this brutal Hero WOD in his honor.


90 DAY CHALLENGE II: DAY 22
Vi-shake
no caffeine
no soda
no food after 8:00pm

Apr 26, 2013

Friday 04.26.13

Complete as many rounds in 20 minutes as you can of:
5 Push-ups
10 Butterfly sit-ups
15 Squats

Compare to 01.13.12 

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

Apr 25, 2013

Thursday 04.25.13

3 rounds for time of:
Run 800 meters
50 Wall ball shots, 10 lb ball

Post time to comments.

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

Apr 24, 2013

Wednesday 04.24.13

"Jackie"

1000 meter run
50 Thrusters, 20 lbs total
30 pull-ups (assist as necessary)

Post time to comments.

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

Apr 23, 2013

Tuesday 04.23.13

4 rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

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

Apr 22, 2013

Monday 04.22.13

5 rounds for time of:
Run 500 meters
15 Bench press, 20 lbs total

*if you don't have a bench, use 2 dining room chairs, face them towards each other, straddle and lay back and there you have a bench. :)

Post time to comments.


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

Apr 19, 2013

Friday 04.19.13

3 rounds for time of:
20 Front squats, 40 lbs
20 Push-ups
30 Butterfly sit-ups
20 Leg lifts

Compare to 01.12.12

 90 DAY CHALLENGE II: DAY 12
Vi-shake
no caffeine
no soda
 
NEXT WEEK'S ADDED CHALLENGE: only fruit or veggie snacks

"Eating healthy snacks is a simple method for ensuring that your body gets the nutrients and energy it needs throughout the day. If you're on a weight management program, maintaining a regular snack time routine can actually help you stick to your diet, as long as you eat in moderation and choose healthy foods. Snacking is also important for athletes who need to stay in condition for competition, and for children who are still growing.


Healthy Eating Defined

It is important to know how to eat healthy. You should try to get three regular meals per day, in the morning, afternoon and evening, as the Center for Young Women's Health recommends. Ideally, snacks should not substitute for regular, full meals; you should snack when you need extra energy or feel hungry, but don't overeat. Try to eat foods from all the food groups -- fruits, vegetables, proteins, grains, healthy fats and dairy -- in order to get the maximum benefit.

Snacking for Athletics

Athletes and people who engage in regular physical exercise need more energy than those who have a sedentary lifestyle, as Drugs.com notes. However, a busy schedule may make it difficult to get these extra calories and nutrients through proper mealtimes. Healthy snacks allow you to make up the difference without taking too much time for preparation and eating. Snacking before exercise can also give you an energy boost to aid your performance, while having a snack after exertion helps prevent overeating during mealtime. In fact, eating an apple can give you an energy boost similar to coffee or energy drinks but without the harmful drugs and chemicals or the inevitable crash, as well as providing so many nutrients such as 12% of your daily recommended intake of fiber, 10% of your daily recommended intake of vitamin C, and trace amounts of minerals such as calcium, potassium, and manganese. You can't get that in a cup of coffee!

Children's Physical Development

During adolescence, children's bodies start developing rapidly. This process takes a lot of energy, and therefore often leaves kids feeling hungry, KidsHealth explains. Healthy snacking helps meet children's elevated nutritional requirements while ensuring that they don't gain excessive amounts of weight or consume foods that contain unhealthy amounts of sodium, carbohydrates and fats. This is especially important for teenagers, who may tend to opt for unhealthy, nutrient-poor junk foods for their snacks and meals.

Weight Management

Contrary to popular belief, snacking does not destroy diets, as long as it is properly planned. In reality, healthy snacking helps prevent binge eating, MayoClinic.com notes. When your hunger is momentarily alleviated, you will be less likely to overindulge. But it all depends on your choice of snack food. The best options are foods that make you feel full, provide you with nutrients, while still leaving your appetite for a proper meal still intact.

Healthy Snack Choices

There are several foods to choose from if you're looking for a healthy snack. In general, the fresher and less processed the food, the better. Fruits and vegetables are among the most popular, since they contain lots of nutrients with little to no fat and are still very filling. Nuts and seeds, on the other hand, have high amounts of amounts of both protein and healthy monounsaturated fat. However, their high calorie content means they should be eaten in moderation."

Apr 18, 2013

Thursday 04.18.13

3 rounds, 15-12-and 9 reps, for time of:
Thrusters, 20 lbs (total)
Knees to elbows/Push-ups/Pull-ups (assisted as necessary)

The workout will look like this:
Round 1:
15 Thrusters
15 KTE
12 Thrusters
12 KTE
9 Thrusters
9 KTE

Round 2:
Repeat round 1 but with push-ups for KTE

Round 3:
Repeat round 1 but with pull-ups for KTE

Post time to comments.


 90 DAY CHALLENGE II: DAY 11
Vi-shake
no caffeine
no soda

Apr 17, 2013

Wednesday 04.17.13

10 rounds for time of:
15 Deadlifts, 40-60 lbs
15 Push-ups

Post time to comments.

 90 DAY CHALLENGE II: DAY 11
Vi-shake
no caffeine
no soda

Apr 16, 2013

Tuesday 04.16.13

3 rounds for time of:
100 ft. Walking lunge (depending on your legs, apporox. 40 steps)
 50 Squats
25 Back extensions (Supermans)

Post time to comments.
 90 DAY CHALLENGE II: DAY 9
Vi-shake
no caffeine
no soda

Apr 15, 2013

Monday 04.15.13

For time:
45 Thruster, 20 lbs
45 Push-ups
45 Butterfly sit-ups
45 Walking lunges (total)


 90 DAY CHALLENGE II: DAY 8
Vi-shake
no caffeine
no soda

*Challenge Mamas: I forgot to have you write down your goal for your 90 Day Challenge! Please post your goal with your time today!
(check out our facebook page for some awesome before and afters of our Challenge Mamas) 

Apr 12, 2013

Friday 04.12.13

"Kelsy"

5 rounds for time of:
Run 400 meters
30 Box jump, 18 inches
30 Wall ball shots, 10 lb ball

Compare to 03.22.13

 90 DAY CHALLENGE II: DAY 5
Vi-shake
no caffeine

NEXT WEEK'S ADDED CHALLENGE: no soda

"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.
About 10% of soda flavors contain BVO, or brominated vegetable oil, which is banned by the World Health organization and 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!! I am not saying that is true....but just the thought is 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!!

Apr 11, 2013

Thursday 04.11.13

"Dana"

21-15-9 reps of:
Deadlift, 40-60 lbs
Push-ups

Compare to 11.30.12

Post time to comments.

*The original WOD is done with handstand push-ups. If any of you are there physically, I encourage you to do them. If you are like me and you wonder if you might be ready to start trying, be careful, watch form, and attempt 1 handstand push-up per round. If you are new to HIIT, stick with push-ups for now. ;)

 90 DAY CHALLENGE II: DAY 4
Vi-shake
no caffeine

Apr 10, 2013

Wednesday 04.10.13

10 rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

Compare to 08.16.12 


90 DAY CHALLENGE II: DAY 3
Vi-shake
no caffeine

Apr 9, 2013

Tuesday 04.09.13

Hero WOD

For time:
30 Butterfly sit-ups
15 Squat clean, 20 lbs
24 Butterfly sit-ups
12 Squat clean, 20 lbs
18 Butterfly sit-ups
9 Squat clean, 20 lbs
12 Butterfly sit-ups
6 Squat clean, 20 lbs
6 Butterfly sit-ups
3 Squat clean, 20 lbs

 In honor of U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.
 This one hits close to home for me because my husband served as a Helicopter Rescue Swimmer (Aviation Survival Technician) for 5 years (pictured above) before he became a firefighter. Rescue Swimmers are such a small, elite group that when a crew goes down, whether you are active or veteran, you feel it.

90 DAY CHALLENGE II: DAY 2
Vi-shake
no caffeine

Apr 8, 2013

Monday 04.08.13

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Compare to 07.13.12
Hiit Mamas: Lesley, Joy and Becky
Africa
 "Greetings from the Southern Hemisphere!!! We are the Zambezi Hiit Mamas! The 3 of us live in Africa and serve as missionaries. Although we all live very far away from one another, we still workout "together". Each day after the WOD we email or text each other across hundreds of miles to encourage and challenge each other. Lesley is the mother of 2 kiddos and lives in Luangwa, Zambia. Joy is the mother of 3 kiddos and lives in Zambia. Becky is the mother of 4 and lives on the eastern coast of Mozambique. (in each picture we are pictured left to right as written) We recently had a meeting with our fellow missionaries at Lake Kariba in Zambia. Each morning we woke up and worked out together! Oh how much fun it was to workout together and laugh! WE LOVE HIIT MAMAS!!! 
Blessings, Joy"

90 DAY CHALLENGE II: DAY 1
Vi-shake
no caffeine
I want to remind all my Challenge Mamas to do your before picture, measurements and weight today. Very important. Then put your scale far, far, far, far away where it will never be used until Day 90! Did you know that constantly checking your weight and worrying about your weight contributes to belly fat!?!???! The stress hormone cortisol is directly linked to abdominal fat storage. Besides, when you are strength training, sometimes you can gain weight even though you are burning fat because you are adding muscle which weighs more. The number is not important. What is important is being strong, fit, and healthy and looking fierce naked, right?!? 
I also wanted to tell all of you about Project 10. Every week in 2013, Visalus is giving $10,000 to 10 people who have lost 10 pounds. Here is the link to enter: https://challenge.com/enter/project_ten

All of you who have just completed our last 90 Day Challenge, please send me your pictures, results, and testimonials so that you can inspire all of our new comers on their first 90 Day Challenge! hiitmamas@gmail.com

And...if I have missed any of you on our Challenge Roll Call, just let me know when you post your time and I will add you! :)

Apr 6, 2013

Saturday 04.06.13

90 DAY CHALLENGE: DAY 90

Congratulations Hiit Mamas!
You have completed your first 90 Day Challenge! 

Today you will give your self a pat on the back, heck, give yourself a big slap on the booty, you've eared it! Today you will also weight yourself (hopefully for the first time in 90 Days!), take the same measurements you did on Day 1, and take your after pictures. 
I am so proud of all of you and what you have accomplished in the last 90 Days and I can't wait to hear and see your results. 
The final challenge that I will give you is to share your accomplishment. If you are proud, post your results and before and after photos on our Facebook page and your Facebook page. If you are a little more shy, send me your results and photos (hiitmamas@gmail.com) and I will chop off your head and post them anonymously on our upcoming 90 Day Challenge WODs. It will be such a motivation and inspiration to all of our new 90 Day Challenge Mamas to see what you have been able to accomplish during your first 90.
Then get ready for your second 90 Day Challenge coming up on Monday. The additional challenges will all be the same for you, so just keep up the good work and look for more ways to improve your diet and lifestyle along the way.


And now, for our next 90 Day Challenge:

Welcome to the Hiit Mamas
 90 Day Challenge!!
Here we go Challenge Mamas... 
For the next 90 days we will be 
pushing ourselves farther, 
eating healthier,
 becoming tighter and harder,
 and getting our bodies bikini ready
and HIIT strong.
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 10 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 10 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 www.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. In addition, Visalus is offering the opportunity for 10 people every week in 2013 to win $10,000 just for losing 10 lbs. If you are interested in submitting, click here: Project 10.
I am also excited to announce that the Vi-shape shakes are
 now available in the UK! 
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!
NEXT WEEK'S 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!! :)





Apr 5, 2013

Friday 04.05.13

Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters, 20 lbs
15 Pull-ups (assist as needed)

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

90 DAY CHALLENGE: DAY 89

Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
get 8 hours of sleep
finish your second to last day STRONG!!

  
NEXT 90 DAY CHALLENGE BEGINS: APRIL 8th
look hot this summer!

There will be a special post tomorrow to finish off our 90 Day Challenge and to provide information for our next challenge starting on Monday.

Apr 4, 2013

Thursday 04.04.13

10 rounds for time of:
15 Deadlifts, 40-60 lbs
15 Butterfly sit-ups

Compare to 01.11.12


90 DAY CHALLENGE: DAY 88
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
get 8 hours of sleep
finish your last 2 days STRONG!!
  
NEXT 90 DAY CHALLENGE BEGINS: APRIL 8th
look hot this summer!

Apr 3, 2013

Wednesday 04.03.13

For time:
Run 1000 meters
20 Leg lifts
Run 750 meters
40 Knees to elbows
Run 500 meters
60 Butterfly sit-ups

Post time to comments.

90 DAY CHALLENGE: DAY 87
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
get 8 hours of sleep
finish your last 3 days STRONG!!
  
NEXT 90 DAY CHALLENGE BEGINS: APRIL 8th
get your shakes
gather your equipment
join the challenge
look hot this summer!
    

Apr 2, 2013

Tuesday 04.02.13

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Hang squat clean, 20-40 lbs
3 Knees to elbows
6 Hang squat clean, 20-40 lbs
6 Knees to elbows
9 Hang squat clean, 20-40 lbs
9 Knees to elbows
12 Hang squat clean, 20-40 lbs
12 Knees to elbows
15 Hang squat clean, 20-40 lbs
15 Knees to elbows
18 Hang squat clean, 20-40 lbs
18 Knees to elbows...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

90 DAY CHALLENGE: DAY 86
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
get 8 hours of sleep
finish your last 4 days STRONG!!
  
NEXT 90 DAY CHALLENGE BEGINS: APRIL 8th

Apr 1, 2013

Monday 04.01.13

Rest Day

 APRIL FOOLS!!!

Hero WOD

For time:
50 Walking lunge steps
25 Pull-ups (assist as necessary)
50 Box jumps, 18 inch box
25 Double-unders or 100 jump rope (check out this video of Triple-unders!)
50 Back extensions (Supermans)
25 Bench dips
50 Knees to elbows
25 Wall Balls, 10 pound ball
50 Butterfly sit-ups


I know this is my first time posting double-unders, to be honest, I don't even know if I can do them because I have never really tried. But I think it is time for some of us to start trying. If you are new and are still mastering jumping rope, you can stick to the single jump roping. Here is a video of double-unders for the rest of you:
They make it look so easy. It is not. Good luck (saying mostly to myself)!!

This WOD is in honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.

90 DAY CHALLENGE: DAY 85
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
get 8 hours of sleep
finish your last 5 days STRONG!!
(can there really only be 5 more days left in our 90 Day Challenge?!??!)

I want to officially announce that our next 90 Day Challenge will begin on
April 8th
and will take us straight into the middle of summer! Those of you finishing up this challenge and still not quite bikini ready, let's do this again! And those of you joining our Challenge for the first time and wanting to look better this summer than you did last summer, join us! Now is the time to order your shakes so you can have them ready to start the Challenge in 1 week! Here is a video talking about the Vi-shape protein shakes:



 They are the best way to jump start your progress, improve your overall health and wellness, give you more natural energy, help you eat better and finally get fit! I have been using these protein shakes for 6 months and have seen so many benefits internally and externally. They are delicious, affordable (ask me about 3 For Free), and the best protein shake on the market with 30% of your daily vitamins and less than 1 gram of sugar. When you combine the Vi-shape shakes and HIIT, it is a win-win! 

Look at what my good friend did within this last 90 Day Challenge using 1 Vi-shape a day as a meal replacement for her lunch and the Hiit Mama workouts!
 She had just delivered her 5th child 2 months before her before picture. Now you don't have any more excuses Mamas! 

Here is the link to order your kit:
www.hiitmamas.myvi.net  

 E-mail me with any questions (hiitmamas@gmail.com) or if you need advice on choosing the right kit to achieve your 90 Day goals. You can find more info and discussion on our Facebook page as well.