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.

Jan 31, 2014

Friday 01.31.14

"Fit Fifty"

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

Compare to 01.29.13

Post time to comments.



"Good morning! I'm from a small town in northeast Alabama. I wouldn't normally do something like this, but I felt compelled to reach out and let you know how much I love receiving my daily workouts from your blog. It helps motivate me daily, besides just being a lot of fun. Without going into too much detail...I am currently in active recovery for bulimia, which includes structured nutrition and staying active.  Being reminded daily to get up and strive for a healthy lifestyle is GOLD to me. At 26, with miles of struggles in my past, I feel like I'm finally hitting my stride. So, thank you for all you do, and know that while I'm a more "invisible" partaker in your mission, I'm always involved and grateful for your efforts. Have a great day!"

90 DAY CHALLENGE V: DAY 25
Vi-shake
no caffeine
no soda  
only 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."



Jan 30, 2014

Thursday 01.30.14


"Corey" 

For time:
Run 500 meters
50 Butterfly sit-ups
Run 1,000 meters
30 Butterfly sit-ups
Run 2,000 meters
20 Butterfly sit-ups

 
Hiit Mama Corey
Chicago, IL

"My name is Corey and I'm a 26 year old full time audiologist in downtown Chicago!  After graduate school, my residency time, and getting married I was looking for a way to get back to the athletic girl I was before all of that!  I found your sight on a Pinterest post last year and when my family started a biggest loser contest I started "the year of the six pack"!  I followed your workouts everyday for the whole year!  Thanks for the great motivation and workouts!  None if this would have been possible without you!"- Corey

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

Jan 29, 2014

Wednesday 01.29.14

"Carissa"

3 rounds for time of:
5 Pull-ups (assist as necessary)
10 Handstand push-ups (modify as necessary)
15 One legged squats, each leg

Post time to comments.

Post time to comments.

 
Hiit Mama and Healthy Mama Carissa


"Just want to thank you for featuring me (on Instagram) and for all the workouts you post to really get us moms back in shape. I'm 33 years old and have 3 girls ages 6, 3, and 1.  I have always been active.  I was a sprinter at the national level in college, a former coach for a high school boys track team, and currently a personal trainer for people with special needs, and the founder of Healthy Mamas.  My special needs background comes from my previous role as a Behavior Specialist.  I worked in the school districts and with families affected by autism spectrum disorders, mood disorders, and other behavior disorders.  After the birth of my second daughter I became a stay at home mom.  For me, I need interaction with other adults.  When I moved to my current town in PA, I started running Bootcamp and HIIT weight circuits for other stay at home moms in the area.  This gives us all a healthy outlet, as well as some free time from out kiddies and a chance to meet other moms in the area.  During this time, I picked up a part time role as a trainer at the local YMCA.  This blends my social work, therapy, and fitness backgrounds perfectly.  I participate in races ranging from mud runs, to ultra trail marathons.  My next goal is an Olympic level triathlon. My website is www.thehealthymamas.com. This site will provide information on physical fitness, including my workout of the week, as well as mental fitness, which includes my social work and therapy knowledge on mood disorders and behavior modification methods.  I also have a link that features kid activities for stay at home moms.  Keep up the great work at Hiit Mamas!!!! Thanks again." -Carissa

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

Jan 28, 2014

Tuesday 01.28.14

"Katie"

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

Compare to 10.09.13

Hiit Mama Katie
Austin, TX


"I am 26 years old and am a 'back to school' student right now/graphic designer. I just finished my 3rd challenge and I've never felt better! I have so much more energy, and feeling stronger physically makes me feel stronger all over. Sometimes after I do the WOD I think to myself 'if I can do that, I can handle anything today.' :) I never imagined that I would love lifting weights and running, but I'm so excited that I can now deadlift 150 and squat 170! I know I could've seen better results in my stomach if I would've eaten better (thank you holidays, birthday, anniversary, moving...), but this next challenge I'm determined to get back on track with that! When I look at pictures from last January compared to now, I can't believe how much progress I've made. I can't tell you how much I appreciate the workouts that you post!"- Katie


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

Jan 27, 2014

Monday 01.27.14

"Erika"

Complete as many rounds as possible in 25 minutes of:
11 Push-ups
12 Deadlifts, 60-80 lbs
13 Butterfly sit-ups

Compare to 07.07.13

Happy Birthday Erika!
(missed it on the 22nd :/)
  Erika is a 90 Day Challenge finisher from our 2nd Challenge and a friend of mine. She had great results, even lost enough inches in her waist to fit into a skirt that she loved and had never been able to wear!

90 DAY CHALLENGE V: DAY 21
Vi-shake
no caffeine
no soda  
only fruit or veggie snacks
  no food after 8:00pm

Jan 24, 2014

Friday 01.24.14

Run 5K

Compare to 12.26.13


90 DAY CHALLENGE V: DAY 18
Vi-shake
no caffeine
no soda  
only 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."


Jan 23, 2014

Thursday 01.23.14

Complete as many rounds as possible in 20 minutes of:
21 Bench press, 20-30 lbs
21 Knees to elbows

Post rounds completed to comments.


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

Jan 22, 2014

Wednesday 01.22.14

For time:
30 Pull-ups
21 Weighted squats, 40-80lbs
Run 2K

Post time to comments.


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

Jan 21, 2014

Tuesday 01.21.14

7 rounds for time of:
15 Butterfly sit-ups
15 Back extensions (supermans....with a curled leg if you want to work the booty)
10 Thrusters, 20-30 lbs
10 Cleans, 20-30 lbs

Post time to comments.


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

Jan 20, 2014

Monday 01.20.14

"Cesca"

Run 10K

Compare to 01.21.13

Happy Birthday Cesca!


Happy 40th to my friend of over 15 years. She is fierce and rock solid. She is self-confident and strong. She is determined and a brick house. I hope your 40's are even better to you than your 30's! Happy Birthday.
90 DAY CHALLENGE V: DAY 14
Vi-shake
no caffeine
no soda  
only fruit or veggie snacks

Jan 17, 2014

Friday 01.17.14

For time:
150 Wall ball shots, 10 pound ball

*You should be aiming for an approximate 10 foot target on the wall. For those of you stuck inside without a 10 foot wall to use, you can sub with 20 lb thrusters.

Compare to 01.14.13


90 DAY CHALLENGE V: DAY 11
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."


Jan 16, 2014

Thursday 01.16.14

"Large Marge"

50 reps for time of:
Burpee/Push-up/Jumping-Jack/Butterfly Sit-up

*Do 1 burpee, then 1 push-up, then 1 jumping jack, then 1 sit-up, then repeat 50 times.

Post time to comments.


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

Jan 15, 2014

Wednesday 01.15.14

21-18-15-12-9-6-3 reps for time of:
Back extensions (supermans)
Butterfly sit-ups
Weighted Squat (weights on the shoulders)

Post time to comments and then practice handstands for 10 minutes, focusing on controlled descents.

*new tip: when doing supermans, instead of just lifting extended legs off the ground, curl your heals back towards your butt as you are lifting for a rounder booty! :)


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


Jan 14, 2014

Tuesday 01.14.14

4 rounds of:
Run 1K (1,000 meters)
Rest 90 seconds

Post splits times to comments and give ten minutes to hamstring stretching with an extended lumbar spine.


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

Jan 13, 2014

Monday 01.13.14

"Sin City"

Complete as much as possible in 20 minutes of:
10 Pull-ups (assist as needed)
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Post reps completed to comments.


90 DAY CHALLENGE V: DAY 7
Vi-shake
no caffeine
no soda

Jan 10, 2014

Friday 01.10.14

"Monica"

Complete as many rounds as possible in 20 minutes of:
15 Butterfly sit-ups
21 Deadlifts, 60-80 lbs

Post rounds completed to comments.

Hiit Mama Monica

"I am a 42 yr old working mom of a 19 yr old daughter and 14 yr old son.  I have always struggled to get back in shape, trying different diets and and never sticking with it.  Our mutual friend Cesca introduced me to Hiit Mamas and the Vi shakes.  Its been the best decision I ever made.  The workouts are amazing and time friendly! I LOVE the shakes and my new healthy eating lifestyle.  I have more energy than ever.  I have dropped 11 lbs, waist from 34 to 31 and thighs from 26 to 24!  Its a lifestyle for me now so I'll be continuing the challenges! 😁 Thank you for the time you put into the blog, it's changed my life for the better." -Monica

90 DAY CHALLENGE V: 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. It erodes your tooth enamel!
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.
Soda drinking has been associated with lower bone mineral density in women and children. The phosphorus content of colas triggers calcium loss leading to 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!


Jan 9, 2014

Thursday 01.09.14

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 18" box
10 Sumo-deadlift high-pull, 20-30 lbs
10 Thrusters, 20-30 lbs
Rest 1 minute

 Compare to 01.03.13

BURPEE BOX JUMP DEMO

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

Jan 8, 2014

Wednesday 01.08.14

"Hard Candy"

Complete as many rounds as possible in 20 minutes of:
5 Pull-ups (assist as necessary)
10 Push-ups with feet on 18" box
15 Squats holding a 45 lb weight

Post rounds completed to comments.


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

Jan 7, 2014

Tuesday 01.07.14

5 rounds for time of:
20 Bench dips
14 Thrusters, 20-30 lbs

Post time to comments.


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

Jan 6, 2014

Monday 01.06.14

For time:
50 Front squats, 60 lbs
50 Butterfly sit-ups
50 Front squats, 50 lbs
50 Back extensions (supermans)
50 Front squats, 40 lbs
50 Butterfly sit-ups

Post time to comments. 


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


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,
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. 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, our time improvements and how our after pictures look will be the biggest indicator.

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
 
Click here for a visual of the effects caffeine has on your body!
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 today, if you have to have coffee, go buy some decaf. Get ready, here we go!! :)

Jan 4, 2014

Saturday 01.04.14

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. You will also get a WOD named after you for sharing. 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: Monday!
join the challenge
start 2014 off strong!

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!! :)

Jan 3, 2014

Friday 01.03.14

For time:
Run 1000 meters
100 Butterfly sit-ups
50 Thrusters, 20-30 lbs

Compare to 01.03.13


90 DAY CHALLENGE IV: 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
eliminate wheat 
finish strong!

NEXT 90 DAY CHALLENGE BEGINS: January 6
join the challenge
start 2014 off strong!

Look for a special Saturday post tomorrow finishing off our 90 Day Challenge!!

Jan 2, 2014

Thursday 01.02.14

2 rounds for time of:
Run 800 meters
30 Push-ups
30 Front squats, 40-60 lbs
30 Knees to elbows
30 Power cleans, 20-30 lbs

Compare to 01.01.13


90 DAY CHALLENGE IV: 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
eliminate wheat 
finish strong!


NEXT 90 DAY CHALLENGE BEGINS: January 6
join the challenge
start 2014 off strong!