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 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."

124 comments:

Lauren said...

5 rounds in 9:20 - baby woke up! :( Will try to do again later... I did do 10 boy push ups though!

martha said...

14 as rxd could have gone faster :(

Leah Sullivan said...

it's been a while since I did one of your workouts but I'm glad to be back !
took an extra 3 seconds to complete 22 rds as rxed!

Kim Jackson said...

18 rds plus pu and cfsu for 19th rd.
All bpu :)

Bondanza Bonanza said...

Only 10 but ALL BOY push ups! So exciting!! :-)

Sharon said...

19+push-ups

Megan Jordan said...

20 + 5, 10, 10 squats

LeeMac said...

17 or 18..., lost count
All boy p/u

Jorgie Hadder said...

17 rounds all boy p/u

Zareena Koch said...

15 rounds and BOY PUSH UPS!!! Never before so many in so many rounds! Thanks for these great workouts and happy weekend!!

Living Simple Living Clean said...

18 + pu

Holly said...

I have no idea. I forgot to count, then I guessed, then I lost count again...repeat
Maybe around 20? Who cares!? It was really good , I never stopped and I was moving fast for me. That's what matters!

Jill said...

20 rounds plus 5 p/u and 4 sit ups. All guy p/u

Patricia P said...

17 rounds- pu- 8 sit ups
All bpu

mbrous2 said...

13 rounds
1st 10 rounds I alternated sets of beginner handstand push-ups and bpu. Last 3 rounds were bpu.

kasey said...

21 rounds plus 13 reps. all boy push ups

Brittany said...

Ran 10 min
14 rounds + 5 pu
1st round boy pu

Julia said...

18 + pu & 4 cfsup

Melanie said...

16 rounds boy pu

Courtney said...

17 rounds w/ boy push-ups

JojoBee said...

16 rounds with bpu

Ronna James said...

18 rounds plus 5 pu and 10 sit-ups
A few rounds of regular pu, but mostly gpu.

Brent and Britta said...

18 rounds (I think... The kids kept messing with the hot wheels I was using as counters)
Compare to 21 in January (2012) with regular sit-ups

Ro and Pax's Mama said...

16

Katherine said...

either 16 2/3 or 17 2/3
boy push ups for first 10 rounds, then switched to gpu

Jen Roe said...

Ran 4.5 miles

24 rounds plus pushups, situps and 5 squats. All boy push ups.

Danielle St. Cyr said...

12 all bpu

Shawntae Berry said...

Jenelle & Shawntae 25 rounds bpu

Nichole Rieger said...

14 rounds

Mark Hatch said...
This comment has been removed by the author.
Errolyn said...

11+pu
all gpu
rail assist on squats

Erika Sullivan said...

17 rounds and girl push-ups! Thank goodness there was no running today!! Happy Weekend!

Becky Parker said...

20 rounds plus push-ups, sit-ups, and 2 squats

Carissa said...

14 plus p/u and s/u. bpu,cfsu, focused on good form. not too tired. maybe should have gone faster and focused less on form? still got a good sweat and felt like a great workout.

Ian and Amy said...
This comment has been removed by the author.
Ian and Amy said...

21

Katie Fuller said...

15 rounds
30 lbs on squats
all regular push ups

Kelly said...

17 rounds, plus 5 push-ups, 10 cfsu, and 10 squats. All as rx'd. All bpu!

Bean said...

14
4 rounds leg lifts in place of sit ups

Angie said...

13 Rounds. The was a really good one. A friend joined me. She didn't think you could get a good workout in 20 minutes and was shocked at how she felt afterwards. Lmbo.

April B said...

10 rounds. Not feeling so hot today, so I'll admit I didn't try my hardest.

Marjie said...

16

Maura Sumpter said...

17 all bpus

Rujoco03 said...

18 about half bpu and half gpu

Whitney said...

16 with all bpu.

Laura said...

14 all regular pu's

Aly said...

18 rounds
1st round bpu's, the rest gpu's
Dripping anyways!!! :D

Erica said...

12 rounds plus push ups and sit ups.

Karen Armstrong said...

18 rounds

sullyjam said...

18 rounds as Rx'd! Woohoo!

Erin said...

17, bpu +jump squats

thea said...

17 rounds
4 mile run

Kari F. said...

18 rounds. I was going for 20. All toe pushups.

wow mom said...

15

Crystal Britt said...

12 as rx'd

Katie Oakes said...

18 rounds, but with all gpu's. Proud to say I was shooting for 15, so I really pushed myself to crank out the last 3. Kudos to the Rock Stars above! You women are something to reckon with! Blessings on your weekends!

Melissa said...

12 rounds.
All BPUs!!!

Battling costochondritis, so stretching out my rib cage during situps really slowed me down.

This is my second ever Crossfit Mama workout! Love it.

Liz said...

19 mostly gpu

Rachael said...

16 rounds as rx'd.
All bpu! So excited!!
Really tried to go into a full squat.

Rachael said...

Forgot the 5 push-ups and 3 sit-ups of the 17th round. :)

Anna Briskie said...

15 rounds
ALL BPU
20# squats

MBasic said...

Ran 2 miles, then 20 rounds plus 5 push ups

Kimberly S said...

16 rounds, 5 pu and 5 situp

Diana in Maine said...

16 rounds as rx'd!!

Ready for recuperation, I will be walking with the dog over the weekend.

Dianaghek said...

14 rounds

Unknown said...

15 rounds, gpu- AmyP98

Ashley Jones said...

20 rounds plus 5 push ups (all boy push ups), 10 cfsu and 8 squats

The Opposite of Imagination said...

14 rounds plus 5 pushups.
All boy pushups.
Happy Friday!

Jess Dooley said...

8 rounds plus push-ups

tasha said...

15 rounds

Sara said...

11 rounds and I did the last 5 rounds with real push ups. For the first time, ever!

Dawniey said...

13 or 14. I did attempt a bpu, but I fell, so all gpu's. Im glad I attemptes though!!

Jennifer Gores-Todd said...

19 rounds plus pushups, situps, and 5 squats. All bpu

Donette said...

14, most with bpus.

Kalyn said...

13 rounds + 5 extra push ups and 10 cfsu. Did gpu.

Jen Mango said...

3 squats away from 12, mostly gpu

one of us said...

As rx'd 18 plus 5 toe push-ups & 9 sit-ups. Plus 20 min spin.

Lora Halttunen said...

24 rounds + 5pushups had to hold my 1 year old the first 7 rounds of sit ups and squats. Dripping sweat though!

Denise said...

18 rounds. 5 push-ups and 6 sit-ups into 19th round. Boy push-ups.
And squats past 90 degrees

Nikki French said...

20+ rounds....I lost count! As RXd.

Becky said...

14 rounds
All boy push ups. Should have gone faster :(

Melody Hunsaker said...

12~ First 4 were all BPU. All the rest was first one or two were BPU then the rest G. Really struggled with the sit ups.

Bethany Ingram said...

18 with p/u, squats and 8 sit ups. Did all girl with 10 push ups in each round. 3 mi run before

Diana in Maine said...

When I perform squats, whether it's air squats or weighted squats I always go past 90 degrees. Is this true for everyone else??

Jana Pace said...

13 2/3

Valentine said...

Ran 3 miles

21 as RX'd.

Gillian Monte said...

13 rounds plus pushups and situps.

KPgr8ful said...

17 rounds + 15 push ups (to make it an even 100 push ups)
Bpu
Switched btwn cfsu & leg lifts every other round
Speed skaters for squats in first 10 rounds, then squats for last 7 rounds

Melissa said...

11 rounds. Y'all are speedy!! I didn't get this in on Friday so I did it Saturday.

laura said...

23 rounds, 5 pushusps & 5 cfsu into the 24th.ran out of time fri so did this sat!

Allison said...

25 rounds as rxed

Kate Huether said...

20 rounds with boy pushups and 5 seconds to spare, did 1 round every minute consistently.

beckylinn said...

10 rnds, gpu. Took rest day on Friday, completed Saturday

Katie B said...

13. Almost all boy push ups!

Hannah said...

15 rounds as rx'd

Katie C. said...

19, I liked the short bursts of push ups! I feel stronger after last week!

Katie C. said...

19, I liked the short bursts of push ups! I feel stronger after last week!

Mrs. Stamp said...

Got a new interval timer and was trying it out, and it malfunctioned a little, so not sure of exact number of rounds. I only got through 10 rounds and wondered why I was so slow . . . then I realized I did 30 sit ups (half with feet under chair) each round instead of 10 haha. phew abs are killing me though! Did knee push ups, but was feeling these were too easy when only doing 5 at a time. Not strong enough for full proper ones yet, but getting there :) Did this workout Sat - also went for nice family walk and did interval strength training to work on my upper body!

BMART said...

20 rounds + pushups and situps
gpu

Amy Schwendemann said...

16 rounds with mostly bpu.

Lea said...

19 rounds on the buzzer

missm said...

I am a working mom so I do my workouts at 8pm. I'm so hungry after I workout. I try to just drink a tall glass of veggie juice and sometimes a bowl of cereal. Any suggestions on this?

Jen23 said...

11 rounds in 11 minutes!!

Haven't worked out in a few weeks, we just moved. Glad to be back!!

Jenni said...

Have a Vi-shape shake! Only 90 calories, will fill you up and cool you down, less than 1 gram of sugar=no turning all that hard work into fat, and you will be giving your muscles the protein and amino acid they need for recovery and to build lean muscle, which burns fat! Win-win!

Jessica said...

14 plus 5 push-ups and 2 sit-ups. All gpu's.

Noelle Rowe said...

22 rounds with 2 seconds to spare! Ouch!

LaToiya Bates said...

12 rounds as rx'd although in a few if the rounds of sit-ups did more than 10 got lost in my counts but its okay I could stand to do more abs lol. Feel great all boy push ups!!

Sameena said...

Only 8 rounds--1/2 boy push ups each round--but it's my first day! You guys are inspiring!

Thalyta said...

18 rounds plus 5 push ups
gpu's the whole time

Mary said...

16 rounds
mostly gpu
alternating knees to chest and cfsu

Jennifer Everhart said...

13 rounds plus 5 PU's and 6 SU's!!!!!!!

Kelli A said...

12 rounds plus push ups

Courtney said...

Late entry - 18 1/3 rounds

er.une said...

23 rounds bpu

Kathy Cohen said...

5 squats short of 20

Annie Semlak said...

I did a 3 mile run before hand which was a dumb idea! Oops! Tired legs :)

7 rounds in 13 minutes

15 cf sit ups
5 bpu
15 squats

PTRunner said...

18

mary said...

18

Andrea Robinson said...

11 rounds with boy push-ups

Christy Homan said...

18 rounds. All bpu! Killed the back muscles!

meolin said...

14 rounds as rx'd : )

Lisa :) said...

14-16 rounds...lost count :)

Olivia said...

11 rounds

Katie Oakes said...

New time: 20 rounds in 20:09. All bpu and cfsu. I'm improving! Woo hoo!