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.

May 17, 2013

Friday 05.17.13

7 rounds for time of:7 Deadlifts, 40 lbs
7 Knees to elbows

Compare to 01.31.12


90 DAY CHALLENGE II: DAY 40
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 

NEXT WEEK'S ADDED CHALLENGE: drink at least 3 glasses of water a day


Can drinking water help you lose weight?

Our bodies are about 70% water, yet so many of us deprive our bodies of this readily available, free drink. By filling up your body's "tank" with water every day, you will definitely  begin to lose weight and feel better. If you have ever wondered, "Does drinking water help you lose weight?".........

1. When you drink water, you will feel less hungry

"Various research shows that if you drink 2 cups of water 30 minutes before a meal then you will consume 75 calories less on average during that meal. That full-feeling, helping you to shave off 75 calories a meal, may not sound like anything significant to you, but if you ate 75 calories less for 2 meals a day, then in one day that is 150 calories less, and in one year that is that is 52,800 calories less. Divide that by 3,500 (the number of calories to lose 1 pound) and you've got yourself a 15 lb. weight loss in one year!"

2. When you drink water, your body burns more stored fat

"When you are trying to lose weight the parts of your body that you're focused on probably are not your kidneys and liver, but these parts are vital to weight loss. So a quick bio lesson is in order. The job of your kidneys is to eliminate waste. One job of your liver is to metabolize stored fat into usable energy. If your kidneys don't get enough water to do their job (eliminate waste), then they "ask" the liver to help out. The liver dutifully says, "yes," but it is your body that suffers. You see, if the liver is doing the work of the kidneys then it has less resources to do its own job well - and remember, its job is to burn fat. So you can help your liver do its job better, by helping your kidneys out, by drinking more water."

3. When you drink water, you will have more energy

"Even the slightest bit of dehydration can leave you feeling sluggish and that's not a good thing if you are trying to lose weight. Look back at the bio lesson on the liver. Recall that one job of your liver is to burn fat into usable energy. You do not want to be lacking in usable energy if you want to lose weight. Losing weight involves activity, moving, exercise, and if you are sluggish what is the first thing you do - probably sit on the couch in front of the television instead of going for a brisk walk or run. Being sluggish just weighs you down (pun intended). But you can turn it around by filling up with water, feeling more energetic, and becoming more active."

4. When you drink water, you are able to build more muscle

"Anyone who has ever been interested in weight loss probably knows that muscles burn more calories at rest than fat. So the more muscle you have, the more fat your body burns even when it's at rest. Think of it this way, blood plasma is 90% water and so water is like an ever-flowing stream in your body that carries oxygen and nutrients to your muscles, organs and entire body. This water transportation system, delivering nourishment, is not only vital to keeping your muscles hydrated so they contract, function, and build up optimally, but necessary for your entire body to have an overall feeling of well-being."

5. When you drink water, your metabolism increases

"When you think of metabolism, think of fat-burning. If you could burn fat faster and more efficiently then you could lose more weight. German researchers once conducted a study where they measured the participants' resting metabolism before and after they drank about two cups of water. The results showed that after 10 minutes their rates of metabolism began to pick up, after 40 minutes their metabolic rates' were 30% greater, and they remained at this faster rate for at least an hour. Simply put, increased metabolism burns more calories and when you are losing weight calorie burning is a critical piece of the equation."




80 comments:

Marjie said...

Woohoo! I found it!

Brittany said...

4:58
20 lbs on the dal and k2e on the floor. Patiently waiting for my neighbor to move they are donating their pull-up bar and some weights :) also did a 15 min run warmup. Almost went into panic mode. I had a hard time finding the site this a.m.

Denise said...

7:05 as RX'd.
The name is great! -As long as i can find you ;)
Thank you again!

Amy Schwendemann said...

4:43 with k2e on floor and 65# bar. Then did yesterday's workout 7:45.

KPgr8ful said...

5:20 as rx'd (k2e on bar)
(Found new site w/ no trouble-yay! Name shname...we're still the same mamas workin' hard :-) Thank you again Jenni!)

mbrous2 said...

5:35
50# dead lifts
KTE on bar (knees are getting higher)
Happy Friday!

LeeMac said...

4:16 as rx'd

Becky said...

7:50
40 lb dumbell deadlifts
K2e on bar. I can see definite improvement!!! Knees made it to chin height!!

Heather Foster said...

I panicked this morning! This is was I look forward to everyday when my alarm goes off and today I couldn't find my mamas! Whoo glad I figured it out!!!!!

Lynn said...

I was so nervous this morning when I couldn’t find you. I've only been following for two weeks now, but after this morning, it is safe to say that I am addicted! I am an active duty military mama who needs a quick, high intensity, high results workout.
And, I like the new name even better. 

Julia said...

5:35
KTE on ground
Found site easy!!

Mandy said...

7:14
KTE on floor.
Dead lift #10
Are you going to make another group on fbook? We could do a private/closed membership group and could interact with each other a little easier... but still post workouts at both places?

Mindy said...

Phew- found you!
5:40 with some KTE on the floor for my hands' sake. That is always the hardest part for me.
45# DL

Kelly Jonas said...

7:48
20# deadlifts
3 sets K2E on bar, waist high
4 K2E floor
First time doing these excersises.

Tammy Kelly said...

7:08
DL 20#
also
Walked for 23 minutes

Kgables2 said...

7:55 this was my first time doing the k2e, waist high and 50# dead lifts

Rachael said...

4:49
70lb deadlifts
Kte on bar

Rachael said...

I started to panic this morning too, but found you through Facebook!

Katie C. said...

I am running a half marathon tomorrow so I went light on the weights. I don't want sore legs. So my time doesn't really match with the others. 3:46
24lbs on dead lifts
Floor kte

Shavanah Moya said...

4:47 as rx'd

I was shocked when I did my first kte that I was able to get my knees all the way to my chest!! That's a long way from barely being able to lift my legs off the floor when I first started!!! Woohoo!!!

Melissa said...

6:39 knees to waist on KTE's

Best of luck on your half, Katie!

Diana said...

9:58 70# DL!
K2E 5 rds at chest, 2 on floor
I guess Im at turtle pace!Oh well Im a stickler for form.

Diana said...

I to panicked this morning! I would love to see a private group on facebook allowing us to converse and such easier. Jenni thank you so so much for all you do. Not only has my body transformed but my self esteem and confidence as well!! You are the best.

Kari F. said...

JENNI YOU ROCK!

5:58 on today's Workout. 5 of 7 rounds on bar and getting better and better. My abs are changing! After 6 kids/6 pregnancies my abs were a wreck. Been doing your workouts since January and I have visible muscles coming out from under the post-prego belly. Super pumped, and the hubby thanks you too!

Desirée Martin said...

I thought that this was gone forever!! I just started the 90 day challenge! I'm not a "mom" but I'm 21 and in college! I have 2 other girl-friends doing this challenge with me! Love your blog!!!

Kate Huether said...

6:22 with deep 30# DLs and k2e as rx'd. So so happy to have this blog :)

Jennifer P said...

5:15 modified k2e

Heather Lipe said...

5
K2e on trx

martha said...

5:26
#30 dead lifts so I did 10 each round
K2E are still pretty ugly!

Marjie said...

6:18 k2e on floor and i only have 15# dumbbells so only #30 for dead lifts. Did 2 extra sets to make up.

angierich said...

I found you just before the name change, phew! I'd like to join in on the challenge, albeit late. I'm wanting to get set up with the shakes too, but have some questions. Can you email me? angie.rich@yahoo.com.
So excited to get fit!!

Maura Sumpter said...

5:00. Ouch forearm pump! Then RPM class

Sharon said...

3:35
30lbs

Karen said...

4:56. Kte on floor

Angie said...

6:19 Only have 8 lb db so 16 lbs total and KTE on the floor.

No worries about the name. We love you just the same. :)

Katie Fuller said...

6:44
60 lbs for first 4 rounds, 50 lbs for other 3
ran 2.5 miles after

Jana Pace said...

5:10 30# lost count! Yay for the new name. Glad I found it!

April B said...

7:30 as rx, followed with a 12 min jog.

Gillian Monte said...

4:04
20lb dead lifts, KTE on the floor. Really need to get my pull up bar up.

Mrs. Stamp said...

7:19

40# dl
attempted first round k2e on bar - k2 hips . . . then rest on floor

Thanks again for all the work you've done to deal with the name change.

Rissa W said...

4:28
60# DL, 5 rounds KTE on bar, 2 on ground. Forearms burning!

Glad I finally found the new site! Have a great weekend!

Ian and Amy said...

4:51 45 lb

Meag Olson said...

6:00 Rx'd

Sorry you are going through all these problems with the name. No matter what you call yourself, you will always have many fans! Love you! Thanks for all you do :)

Kristin Godin said...

7:12
20 pound weights
K2E on floor-I go so much slower on the floor, and sometimes I think they're just as hard!

Dianaghek said...

6:00 as rx'd

angiediazo said...

You mamas are awesome!! I am doing the workouts a day or 2 after is posted, and I always check before, and You ladies inspired me!!!
Angela

laura said...

4:36 65# bar for dl, kte on bar

Jen Mango said...

6:05
30# (all I have) and kte on floor

Jennifer Gores-Todd said...

3:48 20# dl, K2e on floor except last round on the pull up bar. Really need to get heavier weights.

Chantee said...

10:00

70# DL, did first to K2E on the bar but was more like knee to waist (damn my weak weak core), the bar was tearing up my girly hands so I switched to the floor for the last 5.

Donette said...

6:54. 60# dl. Thanks for all your work jenni!

Donette said...

6:54. 60# dl. Thanks for all your work jenni!

er.une said...

4:20

aj said...

4:50
K2e on floor
30 lb dead lifts (15lb dumbbells)

Jess Dooley said...

6:04 KTE on the floor

Living Simple Living Clean said...

9:29

The Opposite of Imagination said...
This comment has been removed by the author.
The Opposite of Imagination said...

5:30
65# Deadlift
KTE on floor

Thanks!!

meolin said...

5:40-
KTE on the floor

Jennifer Everhart said...

4:33 15 lb KB

Jen23 said...

4:34
subbed bench dips for KTE

Pull up bar not up yet since moving.

did additional bench dips and 50 sit ups afterwards

Glimmer & Grit said...
This comment has been removed by the author.
Glimmer & Grit said...

Thank you for all the effort that goes into this site and the workouts! I stumbled onto your site recently and am totally hooked! So thank you, thank you, thank you!!

Lindsey :)

kauffmangirl said...

5:20 with 95 lb deadlifts and K2E on bar

Brian and Becky Harrell said...

4:29 55# DL, K2E on bar
Andrew (my 10 yo son) 40# DL 3:22
Dylan (8 yo old son) 40# DL 5:25
Anna friend 7:00 55# DL

dawn hayden said...

Yay! I found you. Took all weekend. :)

Carisa Beezhold said...

Bar and 20# dumb bells haven't come yet. So:

4:47 30# DL, KTE on floor

one of us said...

4:59 as rx'd and 20 min spin.

Nikki French said...

4:57 - k2e on floor

Melody Hunsaker said...

7:06 did another set of dead lifts 20 count. KTE done on total gym highest setting.

Melody Hunsaker said...

7:06 did another set of dead lifts 20 count. KTE done on total gym highest setting.

sullyjam said...

6:43

As Rx'd! Woohoo!!

beckylinn said...

5:41 with KTE on floor. Did yesterday's workout first, then this. Trying to catch up!

Lora Halttunen said...

5:10

andrea banks said...

6 min not even close to being all the way up and 60 lbs for 3 rounds then last 4 @ 40lb

Andrea McElvaine said...

8:18

Maria Ernestine said...

Pat - #95 4:39

Maria - #60 - 5:07

mary said...

4:17 (KTE on ground)

Christy Homan said...

4:38 60# DL

Katie Oakes said...

3:58, with 45# and K2E on dip stand.