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.

Jul 26, 2013

Friday 07.26.13


5 rounds for time of:
400 meter run
15 Front squat, 40-60 lbs

Post time to comments.

no caffeine
no soda
fruit or veggie snacks

NEXT WEEK'S ADDED CHALLENGE: no food after 8:00pm

 I realize that a few of my Mamas will have to modify this a bit, if you are a shift worker, etc. The point is to stop eating AT LEAST 2 hours before you go to bed. I would like most of us to stick to the 8:00pm rule, even if we stay up later than 10:00pm. :)

Eating Before Bed – What to Avoid

"One of the most important keys to your weight loss journey is not eating before bed. Eating before bed gives our body immediate fuel to be used as energy – the only problem is we don’t need energy at this time. The food that is not used for normal body processes (our bodies are still active when we sleep) is left to be digested by the body and is eventually stored. This is a lot of activity for a body that wants to be resting!
While on a weight loss journey we want to maximize the number of pounds we can lose everyday in a healthy manner. A great way to do this is to stop eating 2 hours before we go to bed. Not eating before bed allows our body’s natural sleeping metabolism to help us burn fat while we sleep. Instead of the sleeping energy processes using our pre-bed snack for fuel they are able to breakdown fat to gather energy to recover from our day. This is an important part of any weight loss journey and can be stalled by eating before bed.
By not eating after 8 pm we are limiting those extra calories that we may have eaten! Stop the madness and save yourself from these extra calories by not eating before bed.
Getting a good night sleep is important for everyone. It helps us re-energize from long, tiring days, rebuild our muscles from intense workouts, and relax our mind from the stresses of daily living. Eating before bed can have negative effects on our sleep quality. It can make us feel bloated, uncomfortable, stuffed or too hot. It can ruin our sleep. On top of that many people experience acid reflux if they eat in bed or eat and lie down right away making getting a good sleep much more difficult. If you feel like your sleep has been interrupted by poor digestion or stomach issues make sure you aren’t eating 2 hours before you go to bed.

Sleeping is the perfect time to give our body a rest from food. It wants to digest what it already has to deal with and doesn’t want you to add to the fire. This is saying that you are sticking to your 5-6 smalls meals per day and aren’t overly hungry at bed time. I will list a few pre-bed snacks for those who NEED an after dinner snack. There are going to be times when you need to eat before bed. Don’t go to bed hungry. If you can’t help it and need an after supper snack you need to try these few tips:
  • Re-evaluate your daily meals – are you eating enough throughout the day? Have you eaten every 3 hours today?
  • Make sure you are eating vegetables, a lean protein and a healthy fat for supper. This combination will keep you feeling full longer.
  • First try drinking a glass of water. Sometimes we are really just thirsty and water will do the trick.
  • As a last resort, try one of these after supper snacks – a banana with peanut butter, celery with peanut butter or a handful of almonds
 Reducing the Want to Eat Before Bed

One of the main reasons people eat at night is they don’t eat enough during the day. Many people have their biggest meal at dinner and then snack before bed. This extreme hunger from not eating during the day causes over-eating and worse cravings at night. The best way to prevent this is to eat small meals every 3 hours throughout the day and keep your body burning.
Much of our bedtime snacking is caused by stress. Stress is such a huge factor is stalling weight loss and can ruin your efforts if you let it! Recognize your stress don’t let it consume you. Do not turn to food in times of stress. One of the best ways to cut your nighttime binges is to reduce your overall stress! Try things like mediation, yoga or massage to reduce your stress and prevent eating at night.
Here are other ways to stop eating before bed:
  • Eat 5-6 small meals throughout the day.
  • Keep all junk food out of your house.
  • Form a habit of not eating after a certain time (if you go to bed at 10 pm stop eating every night at 8 pm)
  • Do your workouts in the morning.
  • Eat protein, healthy fats and lots of vegetables at supper time.
 Your Challenge This Week 

Today I want you to stop eating 2 hours before bed! You will feel lighter, less bloated, have increased weight loss, better sleeps and more energy. These are some amazing reasons to take on this added challenge."


Brittany said...

16:13 20 lbs
Front squats

Kelly said...

12:17 or 15:19. I lost count of my rounds so I did an extra one just to be safe.

Kelly said...


Denise said...

Was not feeling real motivated today for running (speed ended at 7.4)
Did 60 lb front squats. 1st time at that weight-easy does it ;-)

Happy Friday mamas!

mbrous2 said...

Happy Friday!

KIM said...

17:44 30# front squats.

KPgr8ful said...

40# (want to move up weight but have to hold two dumbells & I'm afraid to drop 'em on the way up to shoulders)

10:00 core/planks
5:00 bi/tri strength

Lauren said...

15:44 30#

Nape said...

Had to use precor efx machine in place of running due to stress fracture in leg.

Julie said...


Shawntae Berry said...

Cf Mamas Northglenn 45#
Shawntae only 3 rounds :(
Holly 30# 13:55
Karissa 15:59
Megan 16:10
Robyn 14:09
Riley 14:00
Jane 13:51
Jen 13:07
Sharadee 14:22

Katie C. said...

Katie 11:48
Katy 13:20

On vacation so we couldn't use weights. So we worked on squatting closer to the ground. I still felt the burn!

Marguerite Spriggs said...


Elliptical for 30 min after

Katie Fuller said...

1, 3, and 5th round 60 lbs
2 and 4th round 50 lbs

Kari F. said...

No timer today. Took kids to the park and decided to do this one while there. Ran around the inside of the baseball field, double the squats with no weigh at homeplate, repeat X 5. Great one. Plus the mile walk to and from our town ballfield! Now onto yesterday's burpee challenge.

Katie Fuller said...

Thanks so much for all your workouts! Today I realized that this is the first time in my life I can wave without my arm waving back! ;)

Keep up all the hard work, mamas. You inspire me!

Aly said...

17:04 30# DB
Wasn't feeling too motivated today and water is turned off... Glad I did it though- now to jump in the pool for my shower!!! :D

LeeMac said...

40 lb front squats

yarei said...

28:54. your times are insane!

Kelly Jonas said...


Kate Huether said...

15:41 #30

Diana in Maine said...

9:33 whew this one hurt 30# front squats

katyjrogers said...

12:45, no weight on squats since I was at the track.

Kjnobes said...

18:00 - 40lb front squats

Rissa W said...

Outside workout pushing the stroller, 60# squats
Have a great weekend mamas!

Living Simple Living Clean said...

K=8:26. J=8:11

laura said...

16:39. 40# squats thx!

Tamara said...

No weight
outside in Lakewood CO
Rounds 1 & 3 were at an incline

James Family said...

30# front squats(need heavier weights)

5 mile run

jroweton said...

18:42 moving slow today
30# squats

Maura Sumpter said...

Completed on 7/26. 14:30. Then group power.

goldengirls said...


martha said...

#30 squats so i did 20 each round instead of 15

Vanessa said...

19:57 65# FRSQ's. Afterwards worked on trying to get a double under, and finally after being a klutz for 6 months, I finally got some!! Yay! :)

Denise said...

100 was my score. Big improvement for me since last time!
Jenni-I'm sorry you are still dealing with all these legal issues. I hated to read that this morning. i am going to follow you no matter what your site is called ;-)

Jennifer Gores-Todd said...

17:02 40#

Melody Hunsaker said...

16:29 40#

Ian and Amy said...

I only did 20 lb squat. To much vacation and I'm super sunburnt on my legs and thighs

one of us said...

25:09 Did 4:00min fast spin on bike instead of 400s outside in the heat.

Shavanah Moya said...


As rx'd, pushing the stroller. Phew!! Not too happy with my time but, I'm glad I finished!

Mrs. Stamp said...


Did this almost two months later. Didn't write down the weights for squats so did regular ones. Did after a weighted squat wod so I don't feel too bad.