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.

Nov 29, 2013

Friday 11.29.13

"Black Friday"

3 rounds for reps of:
10 lb Dumbbell squat cleans, 1 minute
20' Shuttle sprints (20' sprint forward + 20' sprint back = 1 rep), 1 minute
60lb Deadlifts, 1 minute
Burpees, 1 minute
Butterfly sit-ups, 1 minute
Rest 1 minute

Compare to 11.23.12

Post total reps to comments.


90 DAY CHALLENGE IV: DAY 54
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

NEXT WEEK'S ADDED CHALLENGE: get 8 hours of sleep

5 Benefits of Sleep

1. Health: Not getting enough Z's can compromise your immune system making you more susceptible to viruses. Plus, living in a constant state of sleep debt can contribute to high blood pressure, cardiovascular disease and type 2 diabetes. 

2. Smarts: Even though your body is at rest, your brain is buzzing. During sleep is when the brain sorts and processes information you absorbed while awake. 

3. Weight Control: Recent research indicates a relationship between insufficient sleep and inability to lose or even maintain weight. 

4. Coordination: Trying new activities that require coordination like step aerobics and playing the piano can be made more difficult after a bad night's sleep. 

5. Beauty: They don't call it "beauty sleep" for nothing. While you sleep, your body repairs itself. Experts say you need 8 hours of sleep to avoid puffy, bloodshot eyes, as well as dark under-eye circles and a pale washed-out complexion.

Here is another great site about the importance of sleep to our heath and how much sleep our kids need: www.helpguide.org/life/sleeping

Nov 28, 2013

Thursday 11.28.13

Happy Thanksgiving!!

3 rounds of:
Turkey, 20 lbs
Stuffing
Rolls with butter
Mashed potatoes
Gravy
Cranberry sauce
Brussel sprouts
Apple pie
Pumpkin pie
Deviled eggs
Chubby apple dip
10 meter run to the couch for football and a nap

We aren't WODing today... are you kidding!?!
Have a great holiday. :)

90 DAY CHALLENGE IV: DAY 53
no caffeine
no soda 
no food after 8:00pm
no alcohol
3 glasses of water a day 
EAT TURKEY!!!

Nov 27, 2013

Wednesday 11.27.13

"Love It"

5 rounds for time of:
Run 400 meters
21 Deadlifts, 40-60 lbs

Compare to 02.14.13

Post time to comments.


90 DAY CHALLENGE IV: DAY 52
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

Nov 26, 2013

Tuesday 11.26.13

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 10.22.13

90 DAY CHALLENGE IV: DAY 51
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

Nov 25, 2013

Monday 11.25.13

5 rounds for time of:
50 Wallball shots, 10 lb ball
Run 400 meters

Post time to comments.

*Mamas- I have noticed some of you combining your runs into one long run instead of doing intervals. Don't cheat yourself. You will get much different results running faster, shorter intervals, than longer, slower distances. Below is a picture to demonstrate, top row are sprinters, bottom row are marathon runners:


90 DAY CHALLENGE IV: DAY 50
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

Nov 22, 2013

Friday 11.22.13

 HERO WOD

3 rounds for time of:
Run 800 meters
5 Front squat, 40-60 lbs
Run 200 meters
11 Pull-ups (assist as needed)
Run 400 meters
12 Kettlebell swings, 20 lbs

Post time to comments.

In honor of U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, who died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan.

 Some of you might recognize that guy in the middle...

90 DAY CHALLENGE IV: DAY 47
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 healthier 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. ;)

Nov 21, 2013

Thursday 11.21.13

For time:
15 Dumbbell burpee box-overs, 20 pounds, 18" box
15 Deadlifts, 40-60 lbs
15 Front squats, 40-60 lbs
15 Pull-ups (assist as needed)

Post time to comments.




90 DAY CHALLENGE IV: DAY 46
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

Nov 20, 2013

Wednesday 11.20.13

"Jenni"

3 rounds for time of:
Run 800 meters
50 Body surfers
50 Butterfly sit-ups

Compare to 11.20.12

It's my birthday!!

I am 35 years old today and I feel great! I am so happy with what I have accomplished so far physically and so excited for what I have yet to achieve. My husband and I just competed in our first Spartan race. We did the Spartan Beast in Sacramento. It was 13.6 miles completely run through a cattle ranch (felt like hopscotch) and 26 obstacles. I had never done anything like this but because of my last 3 years of HIIT training, I was not intimidated at all. If we failed an obstacle, we had to do 30 burpees. I did fail 2 obstacles: the rope climb and the javelin throw (my javelin reached the target but didn't stick) so I had to do both sets of 30 burpees wet, muddy, and back to back. Good thing I am so well practiced because I breezed through them like a pro and then refused to fail another obstacle the entire race. We finished the race in 3:59:00 and I placed 25 out of 550 girls and 75 overall out of 2,200 racers. I am determined to not fail the rope climb when I do this race again next year but even my hubby failed the javelin so I'm not too worried about that. It felt so good to be along side women who were younger than me and surely had less kids than me or no kids at all, who seemed in intimidatingly good shape, struggle or fail the obstacles that I was able to complete because of our WODs. 
Bring on 35! I am more than ready!! Go Hiit Mamas!!

90 DAY CHALLENGE IV: DAY 45
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

Nov 19, 2013

Tuesday 11.19.13

"Freaky Fifty"

For time:
50 Box jump, 18 inch box
50 Jumping pull-ups
50 Kettlebell swings, 20 lbs
50 Walking lunges
50 Knees to elbows
50 Push press, 20 pounds
50 Back extensions
50 Wall ball shots, 10 lb ball
50 Burpees
50 Double unders (200 jump rope)

Compare to 08.02.12 (slightly modified)

Post time to comments.


90 DAY CHALLENGE IV: DAY 44
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



Nov 18, 2013

Monday 11.18.13

HERO WOD

5 rounds for time of:
Run 400 meters
10 Deadlifts, 40-60 lbs
13 Squat cleans, 20 lbs
15 Push press, 20 lbs
3 Pull-ups (assist as necessary)
10 Walking lunges, carrying 20 lbs

Post time to comments.

In honor of U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, who died on April 26, 2012 from injuries sustained when his vehicle encountered an improvised explosive device in Ghazni province, Afghanistan.


90 DAY CHALLENGE IV: DAY 43
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

Nov 15, 2013

Friday 11.15.13

"Francesca"

3 rounds, 21-15-9 reps, for time of:
Thrusters, 20 lbs (total)
Push-ups

It will look like this:
21 Thrusters
21 Push-ups
15 Thrusters
15 Push-ups
9 Thrusters
9 Push-ups
repeat entire thing 2 more times.

Compare to 03.14.13 (with sit-ups)

Post time to comments.


90 DAY CHALLENGE IV: DAY 40
Vi-shake
no caffeine
no soda 
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."




Nov 14, 2013

Thursday 11.14.13

"Keller"

3 rounds for time:
Run 400 meters
21 Kettlebell swings, 20 lbs
12 Pull-ups (assist as needed)

Compare to 08.09.13

Post time to comments.


90 DAY CHALLENGE IV: DAY 39
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake

Nov 13, 2013

Wednesday 11.13.13

21-15-9 reps of:
Deadlift, 40-60 lbs
Front squat, 40 lbs

Compare to 07.03.13

Post time to comments.


90 DAY CHALLENGE IV: DAY 38
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 

Nov 12, 2013

Tuesday 11.12.13

With a continuously running clock do one butterfly sit-up the first minute, two sit-ups the second minute, three sit-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Post number of minutes completed to comments.


90 DAY CHALLENGE IV: DAY 37
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 


IT IS 11....12....13 TODAY!!

Nov 11, 2013

Monday 11.11.13

3 rounds for time of:
10 Front squats, 40 lbs
50 Double-unders (or 200 jump rope)

Compare to 11.08.12

Post time to comments.

Happy Veteran's Day
 To all who have served our country and to those who have made the ultimate sacrifice, we honor you. 

I am in love with a veteran.
 (pictured above hanging below the helicopter)

90 DAY CHALLENGE IV: DAY 36
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake

Nov 8, 2013

Friday 11.08.13

3 rounds for time of:
10 Push-ups
33 Butterfly sit-ups
75 Squats

Compare to  09.30.13

Happy Friday from the men of you-know-what! 
It's a beautiful sunset, isn't it? ;)

90 DAY CHALLENGE IV: DAY 33
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol

 NEXT WEEK'S ADDED CHALLENGE: reduce sugar intake

On our first 90 Day Challenge, I wrote that reducing sugar "will be my greatest challenge yet!" because I had such a sweet tooth and had to have something sweet after every meal. It used to take everything in me to not eat chocolate chip cookies for breakfast. I have to say though, this time around it is not a big deal to me. Doing this challenge and the Vi-shape shakes in particular have dramatically changed my cravings, particularly for sugar and fatty foods. It has been the best gift ever (along with a flat stomach) to not have those cravings anymore. I still enjoy a bowl of ice cream a couple nights a week but my portions have been greatly reduced because I just don't physically want more than that. I have found that the healthier I eat, the more my body craves healthy foods. It is a win-win! :)

Mamas, I want you to start to be aware of how much sugar you are consuming every day and start to cut back or cut out super sugary foods from your diet. If it is dessert at night, give yourself half of your normal portion. We all know what our own sugary vices are. Let's hold ourselves accountable and start our sugar detox and accelerate our progress on this fitness journey.

Dangers of Sugar

"The dangers of sugar are very serious. Excess sugar intake will do more to derail your weight loss eating plan than just about anything else. If you limit sugar in your diet, you will go a long way to getting incredible results with your weight loss eating plan.

The Hidden Dangers of Sugar

The Dangers of Sugar - When I researched the bad effects of sugar in our diet, I was astonished at how harmful sugar is to our bodies. We've all learned how sugar can rot our teeth, increase our risk of getting diabetes, and make us gain weight. You may be surprised at how many other bad effects sugar has on our system over the long term.

How Sugar Can Ruin Your Healthy Weight Loss Plan:
If you limit your sugar intake, you will be well on your way to building the body of your dreams. That's because excess sugar intake will do more to derail you from reaching your weight loss and fitness goals than just about anything.
The problem with sugar is that it tastes so darn good. Therein lies the rub. If sugar treats tasted like broccoli, it would be easy to avoid them altogether. Because sugar tastes good, it can be very difficult to avoid consuming excess amounts of it. Sugar is habit forming. It is addicting. And that can lead to all kinds of health problems. Sugar has absolutely no nutritional value. Consuming a lot of sugar is the equivalent of taking a daily fat pill.
Once we start eating sugar, it's difficult to stop. The more of it we eat, the more we crave.
Sugar is largely responsible for unwanted weight gain, excess fat, and excess sugar intake leads to obesity for too many people.
Sugar can give us a short-term spike in energy, but then we have an energy crash. Sugar actually robs us of energy, and that creates a vicious cycle where we exercise less, become even more sedentary, and gain even more weight.
Excess sugar intake is one of major reasons why many people don't realize their goal to lose weight or build a lean, muscular body. You cannot continue to take in excess amounts of sugar and expect to build the body that you desire.
There is a lot of media coverage about the dangers of saturated fat (and for good reason), but there is not enough coverage on the dangers of sugar. Limit both sugar intake and saturated fat in your diet, and you will see astonishing changes in your body. You will not believe the difference.

Dealing With Sugar Cravings:
We all struggle with food cravings. If you learn strategies of how to deal with sugar cravings, you will go a long way to reaching your weight loss and fitness goals.
Don't beat yourself up if you give in to the craving. You're human. Beating yourself up over the occasional slip up is only going to demotivate you and discourage you.

How Sugar Can Destroy your Body and Your Health:
One of the dangers of sugar is that sugar raises your blood sugar levels (makes sense). But sugar can also cause hypoglycemia. Over the long-term, excess sugar in your diet speeds up the aging process, increases your risk of getting cancer, heart problems, contributes to diabetes, can lead to osteoporosis, hurt your eyesight, and can cause arthritis.
For you ladies out there concerned about keeping your skin looking young, sugar plays a role in giving you wrinkles and aging your skin.

No Sugar Diet - Benefits of Cutting Sugar from Your Diet:
While we're not suggesting that you never eat sugar (that is extreme), if you adopt a a no sugar diet most days of the week, you will see quick weight loss results.
To put a more positive slant on it, if you limit your sugar intake, you lower your risk of degenerative diseases, slow the aging process, save hospital bills and medical bills, and improve the quality of your life. If you avoid the dangers of sugar, and limit your sugar intake, you'll look better, feel better, and perform better.
If you can discipline yourself to cut back on sugar, your chances of you getting serious results from your weight loss eating plan skyrocket. Cut back on sugar and the pounds will melt off your body.
Eating a lot of foods that contain too much sugar is habit forming. And like any other bad habit, the habit of eating too much sugar can be broken. Begin by cutting back on sugar a little at a time. Progressively cut back even more until you get to the point where you are consuming very little sugar in your diet. Substitute snacks that contain little or no sugar. Over time, it will get easier and easier to substitute good foods for the bad foods. You will train yourself to avoid the dangers of sugar.
We're not suggesting that you never eat sugar. Life is too short to never have candy bars, chocolate cake, and ice cream. Rather, work on cutting back on your sugar intake. The more you cut back on sugar, the more results you will see with your diet plan and your fitness goals.
Save the sugar foods as a way to reward yourself for your discipline with your diet plan. Create an incentive system where you reward yourself with your favorite sugar foods when you reach a weight loss or fitness milestone. This can be very effective in helping you reach your fitness goals."
 

Nov 7, 2013

Thursday 11.07.13

For time:
Run 200 meters
30 Burpees
40 Dumbbell snatch (two-arm dumbbell ground-to-overhead), 20 lbs
50 Knees to elbows
100 foot Walking lunge with 20 lbs
150 foot Sprint

Post time to comments.


90 DAY CHALLENGE IV: DAY 32
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol

Nov 6, 2013

Wednesday 11.06.13

Run 5K

Compare to 10.02.13


90 DAY CHALLENGE IV: DAY 31
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol

Nov 5, 2013

Tuesday 11.05.13

3 rounds for time of:
15 Front squats, 40 lbs
15 Pull-ups (assist as necessary)
15 Push press, 20 lbs
15 Knees to elbows
15 Hang squat clean, 20 lbs
15 Back extensions (supermans)


Post time to comments.


90 DAY CHALLENGE IV: DAY 30
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol

Nov 4, 2013

Monday 11.04.13

HERO WOD
"Mia"

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 10 lbs ball
Box jump, 18 inch box
Kettlebell swings, 20 lbs

Post time to comments.

 Baby Mia


"Hi Jenni! First, I just want to thank you from the bottom of my heart for the hard work you do to keep this blog going for all of us...I started following in January and began doing the workouts consistently in February.  I never thought I would ever be able to shed those last 5 pounds after having my third child 10 years ago.  But, I have done it!  I have definition in places I never thought possible and I wake up in the middle of the night to check out the wod.  I'm addicted!  No other exerices regimen has done this for me! I share the workouts with my 13 year old son- it's helped him build stamina for wrestling...It's a great way for us to spend time together.

Anyway- while doing the Hero workout this am...brutal by the way! I find myself pushing hard for those fallen...but today I found myself thinking of my second child, Mia.  She was born on December 4, 2001.  She was full term, but ended up in the NICU because of a fever.  Doctors said it was no big deal, but 5 days later on December 9, she passed away.  I spent this weekend participating in a memory walk for all who have lost a baby and helped a friend honor her child's first birthday in Heaven. October is Pregnancy and Infant Loss Awareness month.  I am sure I'm not the only Mama on this blog who has lost a baby. Just a thought of doing a WOD for those babies who fought hard to be with us here on Earth and were taken way too soon. Thanks again for all you do- you are a blessing!!"
Julie/F/37/3kids/St. Louis, MO

This WOD is in honor of all Mamas who have lost a baby and for all the babies who had to leave this earth too soon. I know you will all be reunited with them someday.
(Sorry I didn't get this out in October but it is an important message for any month.)

90 DAY CHALLENGE IV: DAY 29
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol

Nov 1, 2013

Friday 11.01.13

21-15-9 reps for time of:
Front squat, 40 lbs
Kettlebell swings, 15 - 20 lbs

Compare to 09.20.13


90 DAY CHALLENGE IV: DAY 26
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm


NEXT WEEK'S ADDED CHALLENGE: no alcohol

"Consumption of alcohol may be legal worldwide, but that does not change the fact that alcohol can be an addictive and dangerous drug."



  1. 1) Liver Disease 

    Liver disease is the health outcome that is most commonly associated with excessive alcohol consumption. Intoxication causes your liver to swell, which can cause pain in severe cases. Among chronic alcohol users, this liver swelling will eventually result in the infiltration of fatty lipids and liver enlargement. Alcoholism can eventually result in cirrhosis of the liver, which reduces the liver to a yellow, swollen, scarred and non-functional organ.

    2) Memory and Learning Problems 

    Prolonged alcohol use is associated with brain shrinkage and tissue damage, and can cause memory and learning problems. Alcoholics also demonstrate diminished spatial abilities and attention spans, and have difficulty completing problem-solving tasks. In severe cases, alcoholism can result in anterograde amnesia, preventing the individual from being able to form new memories. For light and heavy drinkers alike, encoding of new memories is impaired during alcohol influence.

    3) Vitamin Deficiency 

    Excessive consumption of alcohol results in several vitamin deficiencies. These deficiencies are the result of alcohol's tendency to interfere with the absorption of vitamins by the body. Your body's folate, vitamin B-6, vitamin B-12, thiamine and vitamin A levels are all diminished with consumption of alcohol. Alcohol also results in loss of zinc through the urinary tract, limits the gastrointestinal absorption of iron, and is associated with anemia.

    4) Academic Performance 

    A 2005 study conducted at the University of Wisconsin-Lacrosse found that male college students who drink, or who live with a roommate who drinks, tend to have lower GPAs than non-drinkers and students living with non-drinkers. Interestingly, these differences in achievement were observed to be much smaller for female students, suggesting that males may be more vulnerable to the negative effects of peer pressure and alcohol use.

    5) Medication Interactions 

    Numerous types of medications can have negative interactions with alcohol. According to researchers at the University of Oklahoma, even moderate alcohol can interfere with your body's ability to metabolize drugs or can enhance the effects of certain medications. Medication interactions can often cause excessive drowsiness and can result in liver problems. Types of drugs that interact with alcohol include antibiotics, antidepressants, pain medications, antihistamines, barbiturates, opioids and muscle relaxants.

    6) Pancreas Problems 

    Alcohol can cause short-term impairment of the pancreatic system because alcohol stimulates pancreatic secretion but impairs the production of additional pancreatic enzymes. This results in digestion problems and the inability to absorb nutrients. Chronic alcohol consumption can even result in severe pancreatic dysfunction, such as pancreatitis.

    7) Sleep Deficiencies 

    While drinking alcohol can sometimes help people fall asleep, alcohol consumption is associated with sleep fragmentation and nighttime body arousal. Drinking also results in less REM sleep. Once a chronic drinker stops drinking alcohol the opposite effect is frequently observed, wherein periods of excessive REM sleep are co-mingled with periods of marked insomnia.

    8) Saturday Night Palsy 

    The colloquially-termed "Saturday night palsy" is a type of peripheral nerve damage that is caused when a frequent drinker falls asleep while putting excessive pressure on the hands, feet or another limb, as detailed in a report by Penn State University researchers published in the journal Alcohol Health & Research World. Since alcohol interferes with the body's ability to communicate with the brain, the affected limb may feel "dead" for a few days or a few weeks. In extreme cases of intoxication, loss of blood to a limb can even lead to amputation or death.

    9) Dehydration 

    In the short term, drinking alcohol can result in diuresis, or rapid dehydration. Consumption of alcohol results in the decreased secretion of antidiuretic hormones that prevent dehydration; dehydration is one of the main causes of hangover symptoms after drinking. It's never a good idea to drink alcohol when you're planning on engaging in physical activity or planning on being outside on a hot day.

    10) Fetal Alcohol Syndrome 

    According to the State University of New York in Potsdam, if you drink alcohol while you are pregnant you put your unborn baby at risk of developing fetal alcohol syndrome. Babies who suffer from fetal alcohol syndrome experience learning problems, deformed facial features, smaller heads and abnormally developed joints and limbs. They also weigh less and are shorter than other babies."