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.

Aug 23, 2013

Friday 08.23.13

"Donna"

5 rounds for time of:
7 Dumbbell squat clean thrusters, 20 lbs
10 Butterfly sit-ups

Compare to 03.14.12


90 DAY CHALLENGE III: DAY 48
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day

NEXT WEEK'S ADDED CHALLENGE: no fried food



"Deep-fried foods may be tasty, but they are definitely not healthy. Foods like french fries, onion rings, fried wontons and deep-fried candy bars offer little in the way of nutritional value while putting you at higher risk for certain health conditions. However, you don't necessarily have to give them up totally to have a healthy diet.

Nutrition Concerns

Deep-fried foods are usually high in fat, particularly the types of fats that are bad for your health. Many restaurants fry foods in oils containing trans fats, and since many deep-fried foods are coated in batter, they absorb more fat than they would without the batter coating. Because of the high fat content, they are also high in calories, making it more likely you will eat more calories than you need and possibly gain weight.

Health Risks

The saturated fat and trans fat in deep-fried foods increase your risk for high cholesterol and heart disease. If you eat a high-fat diet, you are also at higher risk for certain cancers and for obesity. Deep-fried foods also may contain acrylamide, a possible carcinogen, with foods fried at higher temperatures or for longer containing more than those fried for shorter times at lower temperatures.

Healthier Deep Fried Foods

If you can't give up fried foods, you can make them healthier. Use unsaturated oils to fry your foods, such as canola, corn, peanut, safflower, soybean or sunflower oil. Heat the oil to the proper temperature, as oil that isn't hot enough leads to increased fat absorption by the food. Make sure the oil returns to the right temperature in between each batch of food you fry in it.

Considerations

As long as your overall diet is low in fat, saturated fat and trans fat, you can eat deep-fried food in once in a while. Eat just a small amount of deep-fried food, and pair it with healthy foods, such as fruit and vegetables, that are low in calories. In a healthy diet, all foods are OK in moderation."

Mamas, I don't believe in extremes that are unmaintainable or that leave you feeling like you are always failing or cheating. I believe in moderation. I want all of us to try to cut out fried food for the rest of this challenge. If you steal a french fry from your hubby's plate or eat a chip from your kids lunch, you aren't cheating or failing, you are just living. We are cutting back. We are trying to be heathier every day and making changes that can last longer than 90 days. Next time you go to your family's favorite burger place, don't order your own fries, just steal 1 or 2 from someone else at your table. ;)

43 comments:

Amy said...

5:08. Happy Friday!

Denise said...

6:39 with 30 lbs for SCT
Yay-Friday!!! Have a good one girls!

Lynn said...

5:22

Julie said...

4:28
20# -kettlebell snatch followed by squat thruster alternated arms on rounds (don't have heavy enough dumbbells)
arms crossed on bsu

Happy Friday Mamas!

mbrous2 said...

5:41
35#

Julie said...

I meant to say kettlebell clean! Really glad it's Friday :)

Missy said...

5:38

Becky said...

4:04 as rx'd

lizalena said...

6:40

KPgr8ful said...

3:40
28# for sct
Sub'd bfsu with reverse crunch (diast. Recti rehab)

aj said...

3:35
8# dumbbells in each hand

Kjnobes said...

4:53

Rachael said...

5:38 as rx'd

Kate Huether said...

5:25 with arms crossed and #30. Did lateral shoulder raises instead of thrusters after squat clean.

martha said...

4:53 as rxd

Shawntae Berry said...

Hiit mamas northglenn
Shawntae 6:09 roman chair 22#
Karissa 5:14
Jennifer 6:46
Jen 4:34
Robin 3:48
Sharadee 6:something
Holly 4:53
Audra 5:49
Courtney

paola said...

4:51

Lea said...

4:57 as rx'ed

James Family said...

5:45
30# sct

3 mile run

Ian and Amy said...

4:28

Kari F. said...

5:06 30lb squat clean thrusters!! Have a great weekend gals!

Marguerite Spriggs said...

5:09 a rx'ed after playing 40 minutes of tennis

Linda Slater said...

4:16

Heather aka Proud Mama said...

6:49 with 2 ten pound weights. Need to get some heavier dumbbells

Jen O said...

6:53 with 2-20# db's
Followed by a cardio HIIT workout- trying to lose the pregnancy lb's :)
It felt good! Have a good weekend ladies!

Maura Sumpter said...

1/2 of group step then 4:35. Then 8/22 wod.

Katie Fuller said...

4:14
30 lbs

Donette said...

5:19 as rx'd. Yay Friday!

Shavanah Moya said...

5:55

40# dumbells.

Have a great weekend everyone!

Jennifer Gores-Todd said...

4:26

Zareena Koch said...

5:05 and my quads have never been so happy to see a Friday in my life.

laura said...

3:35 accidentally did thrusters 20# instead of squat cleans, read it wrong dang it! So i ran 1.05 miles extra after this. I'm not a runner @ all, originally hated it & dreaded wods with it but now im getting in these moods where i want to run!

Dawniey said...

6:15

Brian and Becky Harrell said...

4:06 (love the short ones :-)

Brian and Becky Harrell said...
This comment has been removed by the author.
HelenFT said...

8:05
45# thrusters
I read wrong and did 20 sit-ups :)

meolin said...

5:50-
as rx'd : )

Mrs. Stamp said...

4:56 as rxd

Living Simple Living Clean said...

K=3:10

Jana Pace said...

6:10 as rx'd

Jennifer Everhart said...

3:44

Shara said...

6:56

Kim Jackson said...

4:52 as Rx'd arms crossed on bsu