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.

Oct 31, 2013

Thursday 10.31.13

Zombie Apocolypse

2 rounds for time of:
50 Push-ups
75 Butterfly sit-ups
50 Front squat, 40 lbs
75 Jump rope

Compare to 10.31.12

Happy Halloween!

90 DAY CHALLENGE IV: DAY 25
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm

Oct 30, 2013

Wednesday 10.30.13

For Time:
25 Burpees
Run 400 meters
25 Knees to elbows
Run 400
25 Push-ups
Run 400 meters
25 Butterfly sit-ups
Run 400 meters
25 Burpees

Compare to 08.27.13 (burpees demo)



90 DAY CHALLENGE IV: DAY 24
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm

Oct 29, 2013

Tuesday 10.29.13

3 rounds, 15-12-and 9 reps, for time of:
Thrusters, 20 lbs
Pull-ups

Post time to comments.


90 DAY CHALLENGE IV: DAY 23
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm

Oct 28, 2013

Monday 10.28.13

Complete as many rounds as possible in 15 minutes of:
7 Push press, 20 lbs
10 Front squats, 40 lbs
15 Butterfly sit-ups

Post rounds completed to comments.

 On Saturday my hubby and I ran the Spartan Beast in Sacramento. It was 13.6 miles on a cattle ranch (nothing paved or grated) and 26 obstacles, which if you failed you paid with 30 burpees each. This was our first race. It was brutal, there were walls, nets, rope traverses, barbed wire, buckets full of rocks heaved up and down hills, chains and cinder blocks, monkey bars, water, mud, 70 lb buckets of cement pulled 20 ft in the air, sharp rocks puncturing our skin, tear gas, 40 lb cement blocks, rolled ankles, and miles and miles of running on uneven terrain......but we finished. I only failed two obstacles and completed many that other women were not able to. I placed 26th out of 564 women and completed the race in 3:59. Without these WODs, I would have ended up with a lot more burpees and less completed obstacles. I loved feeling so strong and powerful and confident. Hiit workouts gave that to me and I am so glad I get to share them with all of you!

90 DAY CHALLENGE IV: DAY 22
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm

Oct 25, 2013

Friday 10.25.13

3 rounds for time of:
Run 500 meters
20 Butterfly sit-ups
15 Wall ball, 10 lb ball

Compare to 03.22.12


 90 DAY CHALLENGE IV: DAY 19
Vi-shake
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."

Oct 24, 2013

Thursday 10.24.13

21-15-9 reps of:
Deadlifts, 40-60 lbs
Push-ups
Leg lifts

Compare to 09.17.13


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

Oct 23, 2013

Wednesday 10.23.13

Complete as many rounds as possible in 15 minutes of:
Run 250 meters
25 Butterfly sit-ups

Post rounds completed to comments.

(sorry for the late WOD this morning.....I guess this proves I am not a robot. ;)


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

Oct 22, 2013

Tuesday 10.22.13

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 18" box
12 Push press, 20 lbs
9 Knees to elbows

Compare to 08.21.13


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

Oct 21, 2013

Monday 10.21.13

HERO WOD

4 rounds for time of:
22 Burpee pull-ups (do a burpee, jump to a pull-up)
22 Front squats, 40 lbs
Run 200 meters with a 10 lb weight ball or dumbbell

Demo: front squats with dumbbells

Post time to comments.

This WOD is in honor of U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, who died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife Debra, son Austin, parents Carolyn and Paul, and brother Christopher.


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

Oct 18, 2013

Friday 10.18.13

"For-eva"

5 rounds for time of:
Run 800 meters
30 Kettlebell swing, 20 lbs
15 Push-ups

Compare to 01.15.13  (with only 15 kettlebell swings)

Post time to comments.


90 DAY CHALLENGE IV: 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."


Oct 17, 2013

Thursday 10.17.13

5 rounds for time of:
15 Deadlifts, 60 lbs
15 Knees to Elbows


Compare to 08.07.13


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

Oct 16, 2013

Wednesday 10.16.13

Tabata Squat

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals.

For example: start your timer (smart phones have tabata timer apps that really help- I have Gymboss for iPhone), do as many squats as possible for 20 seconds, then rest for 10 and write down your reps for the first interval, keep the clock running, when it hits 30 seconds start again until your clock hits 50 seconds, rest for 10 and write down your reps...... keep doing this for 8 intervals. Your score is your lowest number.....so keep those numbers high! BURN!! ;)

Post score to comments.


90 DAY CHALLENGE IV: DAY 10
Vi-shake
no caffeine
no soda

Oct 15, 2013

Tuesday 10.15.13

"Ronna"

3 rounds for time of:
Run 800 meters
50 Back Extensions
50 Butterfly sit-ups

Compare to 08.28.13

 Hiit Mama Ronna
Mesa, Arizona

"I am a stay at home mom of 4 kids (7, 5, 3, 1). I have been following your blog for a whole year now.  I love that there is a new workout everyday and that I can do them at home. Before I had kids I played a lot of sports and was very active. I even played softball for 2 years at a local commnuity college.  Once I started having kids, working out and staying in shape hit the back burner. I had 4 kids in the span of about 5 and half years, everytime I would try to start to get back in shape it seems I would get pregnant.  For awhile I just gave up and thought one day I will get back in shape. After giving birth to #4 we were done, so after a few months I knew it was time to get back in shape.  It took me a few more months to really commit to it. I started off by signing up for a fun 5k run. My goal was to run the whole distance without stopping. So I started off by running a few times a week and after a few weeks I knew I needed to add some strengthen training. I found your blog on Pintrest and thought I would give it a try. The first few weeks were rough, I was so sore and wanted to give up a few times, but I'm so happy I stuck with it. Over the past year I have completed many 5k's and even placed in a few of them. I have also ran some 4 mile runs and I am currently training for my first half marathon. I know without this blog I would not have the running success that I have had and I would probably have a lot more injuries. Your blog has helped make me stronger and faster than I have ever been. I know I have dropped at least 20 lbs and have dropped 2 dress sizes. The best thing out of all this is the example that I am setting for my kids.  They all want to be active and strong just like me.  Thank you, Thank you, Thank you, for doing this blog it has really changed my life.
The photos I posted are from my most recent 5k run.  It was a 9/11 heroes run. One picture is of me and my kids before the race and the other is from after the race.  I ran my fastest 5k(23:27). I was the 3rd female to finish and I was 2nd in my age group."

90 DAY CHALLENGE IV: DAY 9
Vi-shake
no caffeine
no soda

Oct 14, 2013

Monday 10.14.13

"Britta"

3 rounds for time of:
Run 500 meters
30 Thrusters, 20lbs
15 Push-ups

Compare to 05.09.13

Happy Birthday
 to my beautiful sister, Britta!
(yesterday) 
Hiit Mama Britta
Keller, TX

My awesome sister is a 31 year old mother of almost 3, she is currently 6 months pregnant. She has been with me since I started this site and has a rockin' body to prove it. She is a half-marathon runner and beats most of the boys in her age category. I aspire to run as fast as her but for now I will praise her for the amazing person that she is.

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

Oct 11, 2013

Friday 10.11.13

4 rounds for time of:
20 Box jumps, 18 inch box
20 Burpees
20 Squat cleans, 20 pounds

Compare to 08.15.13

Post time to comments.


90 DAY CHALLENGE IV: 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! Just one soda a day equals 20 lbs of fat a year!.....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!! The less soda you drink, the less you will crave it. I can attest to that!


Oct 10, 2013

Thursday 10.10.13

"Donna" 

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

Compare to 08.23.13 (but with half the sit-ups)

Hiit Mama Donna

"I am a 36 year old mom of two girls (15&6) and two boys (4&1) and have a husband who coaches varsity basketball and teaches high school students, so life at our house is crazy! We live in Eureka, MO and I work from home and needed a quick fix to this body after 4 kids! My sister Denise introduced me to this website and I am so thankful that she did!  I have never gotten into shape this fast and have felt so good before! I played college basketball and I feel stronger now then I did back then!  I have lost 8 pounds since the challenge started...wish I would have checked my inches but I plan on doing it this challenge! Thank you JENNI for all your encouragement and all the workouts you post everyday! Looking forward to the next 90 days!!!!"

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

Oct 9, 2013

Wednesday 10.09.13

 "Katie"

3 rounds for time of:
Run 300 meters
20 Wall ball shots, 10 lb ball
10 Push-ups

Compare to 07.18.13

Hiit Mama Katie

"This is my second 90 day challenge and I am hooked! I can't thank you enough for the awesome workouts! (My husband probably wants to thank you too, haha.) I lost another 1/2 inch off of my chest, waist and my hips and 3 more pounds. I'm so much better about eating clean, but I don't care about calories or stress out about cheat meals like I used to. I'm now just happy with my healthy lifestyle and I feel much more confident. When I look in the mirror, I don't see every little flaw anymore. I see someone who works hard, takes care of herself, and can run faster and lift way heavier than she ever thought she could!"

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

Oct 8, 2013

Tuesday 10.08.13

"Thorisdottir"

5 rounds for time of:
12 Deadlifts, 40-60 lbs
9 Hang power clean, 20 lbs
6 Push press, 20 lbs


Post time to comments.

Compare to 08.16.13

WOD DEMO
by a 7  year old
 He is using a bar but we will be using dumbbells. If you would like to see demos of these exercises using dumbbells, go to the full site (not mobile) and scroll down the right side bar. There are links for every exercise we do here at Hiit Mamas.

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

Oct 7, 2013

Monday 10.07.13

"Kari"

6 rounds for time of:
Run 400 meters
25 Push-ups / Butterfly sit-ups (alternating each round)

Post time to comments. 

Hiit Mama Kari
Litchfield, IL

"I am so thankful for a friend that introduced me to your site just a few days before this last 90 days started....as a mother of a 5 year old boy, a 2 year boy, wife of a full time military man and a junior high math teacher of 142 students finding time for me to fit my workouts in before coming across your site was borderline impossible....I feel so at home with your workouts....not only are they beyond do-able time wise but I could even do most them with my kids out in the backyard while they played....and from them watching me daily I now have a 2 year old who can do better push-ups than me and a 5 year old who loves to box jump!!!!  I am 33 years old and stronger and faster than I have been my entire life (which is saying a lot from a former college soccer player)....since starting I have improved my 5k time from an avg 9 min mile pace to an avg 8:13 min mile pace!  I completed every single WOD that I was blessed enough to have put in front of me on this journey!  THANK YOU JENNI FOR POSTING DAILY FOR US!!!!  Because of you I am 6 pounds lighter and 4 inches smaller!!!!"

90 DAY CHALLENGE IV: DAY 1
Vi-shake
no caffeine

(In case any of you missed Saturday's post)
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!! :)

Oct 5, 2013

Saturday 10.05.13

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 pounding the holiday pounds
and getting 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 in the comments section 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
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!! :)




 Mamas: send in your before and afters with permission for me to post them and I will name a WOD after you!! hiitmamas@gmail.com


Oct 4, 2013

Friday 10.04.13

6 rounds for time of:
Run 400 meters
10 Burpees (original WOD is 25 Burpees if any of you want to)

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep. (Garage beam, doorway, look around)

Post time to comments.

 Compare to 02.22.13


90 DAY CHALLENGE: DAY 90

Congratulations Hiit Mamas!
You have completed your 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 weigh 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 90 Day Challenge.
Then get ready for your next 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.


NEXT 90 DAY CHALLENGE BEGINS: October 7
pound the holiday pounds!

Look for a special Saturday post tomorrow introducing our 90 Day Challenge to our new Hiit Mamas!!


Oct 3, 2013

Thursday 10.03.13

For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
Thrusters, 20 lbs
Push-ups
Knees to elbows

Post time to comments.

DEMO OF THE WEEK:
Thrusters

90 DAY CHALLENGE III: DAY 89
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
no fried food
8 hours of sleep
finish strong!

1   MORE   DAY  !!

*if you are new and will be joining us for the next 90 Day Challenge, starting Monday, October 7th, now is the time to order you shakes so they will arrive in time.
ORDER HERE 

Oct 2, 2013

Wednesdsay 10.02.13

Run 5K

Post time to comments.

Compare to 08.01.13


90 DAY CHALLENGE III: DAY 88
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
no fried food
8 hours of sleep
finish strong!

2   MORE   DAYS  !!

*if you are new and will be joining us for the next 90 Day Challenge, starting Monday, October 7th, now is the time to order you shakes so they will arrive in time.
ORDER HERE 

Oct 1, 2013

Tuesday 10.01.13

5 rounds for time of:
40 Jump rope
30 Box jumps, 18 inch box
20 Kettle bell swings, 20 lbs

Compare to 03.08.12


90 DAY CHALLENGE III: DAY 87
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
no fried food
8 hours of sleep
finish strong!

3   MORE   DAYS  !!