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.

Apr 30, 2014

Wednesday 04.30.14

"Marlene"

3 rounds for time of:
15 Hang power clean, 20 lbs
15 Burpees

Compare to 07.16.13

Post time to comments.
"Happy Anniversary, Jenni!  It's already been a year since I found your blog and became a dedicated follower. My year with you started out great!  I followed the workouts AND ate appropriately with incredible results...for 2 months. Then I continued to do the workouts, got stronger and faster, but quit eating appropriately.  Over the next 8 months I gained 8#...but muscle weighs more than fat, right?!  Haha!  I was only kidding myself. With our anniversary fast approaching, I have spent the last 2 months focusing on my nutrition. I eat "clean" about 80% of the time and try to keep my diet full of fruits, veggies, complex carbs and lean meats. In the last 2 months, I have lost 13# and numerous inches. And amazingly, I feel incredible and have gotten even faster and stronger than before.
Here are some words of wisdom that I keep reminding myself to follow:
1. Your body is capable of incredible things; you just need to keep your brain out of its way.
2.  You cannot out run (or workout) your fork.
3.  You will never regret waking up early to workout. You will always regret going back to sleep saying "I'll do it later."  Later never happens.
4.  If you don't take care of yourself, you can't take care of others.
In this picture, I am only 5# lighter, but have lost 3" from my bust, waist and belly; 2" from my hips; 1" from my thighs. Muscles really are more dense than fat!!
Goals for Year 2:
1.  Continue to build muscle and shed fat by eating appropriately more consistently (not in 2 month spurts)
2.  Do an unassisted pull-up and handstand push-up.
3.  Enjoy your WODs each morning... that's an easy 1 to accomplish :-)
I hope you never doubt the impact you have on others' lives. Your blog is amazing and "THANK YOU" seems so small compared to what you have given me! -Marlene (mbrous2)

P.S.  Huge shout out to my workout partner, Felicia!  She pushes me and keeps me accountable!  I wouldn't be where I am today without her!"


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

Apr 29, 2014

Tuesday 04.29.14


"Tabata Somethin Somethin"

32 rounds- 20 seconds on, 10 seconds rest of:
8 rounds Back extensions (supermans)
8 rounds Push-ups
8 rounds Butterfly sit-ups
8 rounds Squats

There is no rest between exercises.

Compare to 08.05.13

Post total reps from all 32 intervals to comments.


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

Apr 28, 2014

Monday 04.28.14

10 rounds of:
1 minute of running
Rest 15 seconds
30 seconds of bench dips
Rest 15 seconds

Post total distance run and dips completed to comments.


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

Apr 25, 2014

Friday 04.25.14

5 rounds for time of:
20 lb Weighted walking lunges, 25 feet (hold weight however you choose)
15 Knees-to-elbows

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.


90 DAY CHALLENGE VI: 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."

Apr 24, 2014

Thursday 04.24.14

3 rounds for time of:
100 meter sprint
15 handstand push-ups (scale as needed)
50 double-unders (or 200 single jump ropes)

Post time to comments.


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

Apr 23, 2014

Wednesday 04.23.14

"Mandy"

9-7-5 reps for time of:
Push-ups
Squat snatches, 20-30 lbs

Post time to comments.


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

Apr 22, 2014

Tuesday 04.22.14

10 rounds of:
1 minute of running
Rest 15 seconds
30 seconds of push-ups
Rest 15 seconds

Post total distance ran and push-up reps completed to comments.


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



Apr 21, 2014

Monday 04.21.14

HERO WOD

30-20-10 reps for time of:
Front squats, 60 lbs
Bench presses, 20-30 lbs
Pull-ups (assist as needed)

Post time to comments.

This is in honor of U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan who died  July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations.

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

Apr 18, 2014

Friday 04.18.14

In front of a clock set for 12 minutes:
1 minute of 18 inch box jumps
1 minute of 20-30 lb sumo deadlift high-pulls
2 minutes of 18 inch box jumps
2 minutes of 20-30 lb sumo deadlift high-pulls
3 minutes of 18 inch box jumps
3 minutes of 20-30 lb sumo deadlift high-pulls

Post reps for each set to comments.


90 DAY CHALLENGE VI: 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!

Apr 17, 2014

Thursday 04.17.14

In front of a clock set for 12 minutes:
1 minute of double-unders (or 2 min jump rope)
1 minute of 20 lb hang squat clean
2 minutes of double-unders (or 3 min jump rope)
2 minutes of 20 lb hang squat clean
3 minutes of double-unders (or 4 min jump rope)
3 minutes of 20 lb hang squat clean

Post reps for each set to comments.

 Hiit Mama Britta

Britta is my sister and has been with us since the beginning, for 3 years and through 3 pregnancies. She has had great results so far after baby #3. Picture on the left was 6 weeks post partem and picture on the right was 9 weeks later, at 15 weeks post partem doing the WODs and Vi-shape protein shakes. She is amazing and I can't wait to see her progress through the rest of this 90 Day Challenge.

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

Apr 16, 2014

Wednesday 04.16.14

HERO WOD

4 rounds for time of:
Run 400 meters
10 burpees

Post time to comments.

In honor of U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, who died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point.


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

Apr 15, 2014

Tuesday 04.15.14

Complete as many rounds as possible in 20 minutes of:
10 Handstand push-ups (scale as needed)
20 Pull-ups (assist as needed)
30 Jumping alternating lunges (30 total)

Post rounds completed to comments.


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

Apr 14, 2014

Monday 04.14.14

Complete as many rounds as possible in 20 minutes of:
10 Knees-to-elbows
20 One-legged squats, alternating
30 Body surfers (supermans with curled legs)

Post rounds completed to comments.


Welcome to the Hiit Mamas
 90 Day Challenge!!

Here we go Challenge Mamas... 
For the next 90 days we will be 
pushing ourselves harder, 
eating healthier,
 getting tighter and harder,
 and getting bikini ready for this summer so we can be 
stronger and HOT!

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 20 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 20 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.

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 on hiitmamas.com 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.

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

Apr 11, 2014

Friday 04.11.14

Run 2K


NEXT 90 DAY CHALLENGE BEGINS IN: 3 days
join the challenge
be bikini ready this summer!

To prepare you for the first week of the Challenge starting Monday, here is the first challenge:
WEEK 1 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!! :)






Apr 10, 2014

Thursday 04.10.14

"Zoey"

Complete as many rounds as possible in 25 minutes of:
11 Pull-ups
12 Deadlifts, 60 lbs.
10 Handstand push-ups

Post rounds completed to comments.


NEXT 90 DAY CHALLENGE BEGINS IN: 4 days
join the challenge
be bikini ready this summer!



Apr 9, 2014

Wednesday 04.09.14

21-18-15-12-9-6-3 reps for time of:
Thrusters, 20-30 lbs
Burpees

Post time to comments.


NEXT 90 DAY CHALLENGE BEGINS IN: 5 days
join the challenge
be bikini ready this summer!


Apr 8, 2014

Tuesday 04.08.14

Complete as many rounds as possible in 20 minutes of:
10 Push press, 20-30 lbs
10 Kettlebell swing, 20 lbs
10 Box jump, 18 inch box

 Post rounds completed to comments.


90 DAY CHALLENGE V: DAY 90
Vi-shake
no caffeine
no soda  
only 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
no preservatives
eliminate wheat
finish strong!

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
be bikini ready this summer!

Apr 7, 2014

Monday 04.07.14

3 rounds for time of:
Run 800 meters
Rest 2 minutes

Compare to 02.11.13

Post time to comments.


90 DAY CHALLENGE V: DAY 89
Vi-shake
no caffeine
no soda  
only 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
no preservatives
eliminate wheat
finish strong!

NEXT 90 DAY CHALLENGE BEGINS: April 14
join the challenge
be bikini ready this summer!

*Some of you have been asking how I have been doing and how my surgery went. The surgery was very successful and exceeded our expectations for correction. I was diagnosed at 14 with scoliosis and by the time I graduated high school I had two 30 degree curves in my back. After 18 more years and 4 pregnancies my scoliosis had progressed to two almost 60 degrees curves and I had shrunken from 5'10" to 5'8". It was progressing so I had to have surgery to stop it. So now I am straight and I have to take 3 months off but my recovery has been going really well and I am feeling better and better every day. It has been hard for me to post these WODs and not be able to do any of them but I will be back soon enough. Thanks for asking Mamas, thanks for caring.


 

Apr 4, 2014

Friday 04.04.14

Complete as many rounds and repetitions as possible in 14 minutes of:
60 Jump ropes
50 Knees-to-bar
30 Cleans, 20 lb.
20 Pull-ups


90 DAY CHALLENGE V: DAY 86
Vi-shake
no caffeine
no soda  
only 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
no preservatives
eliminate wheat
finish strong!

(can there really only be 4 more days left in our 90 Day Challenge?!??!)

I want to officially announce that our next 90 Day Challenge will begin on
April 14th
and will take us straight into the middle of summer! Those of you finishing up this challenge and still not quite bikini ready, let's do this again! And those of you joining our Challenge for the first time and wanting to look better this summer than you did last summer, join us! 
If you want to add the BEST protein shake on the market to your WODs, amplifying your results, feeding your muscles, reducing your body fat, improving your health, now is the time to order your shakes so you can have them ready to start the Challenge in 10 days! Here is a video talking about the Vi-shape protein shakes:



 They are the best way to jump start your progress, improve your overall health and wellness, give you more natural energy, help you eat better and finally get fit! I have been using these protein shakes for year and a half and have seen so many benefits internally and externally. They are delicious, affordable (ask me about 3 For Free), and the best protein shake on the market with 30% of your daily vitamins and less than 1 gram of sugar. When you combine the Vi-shape shakes and HIIT, it is a win-win! 

Look at what my good friend did during her 90 Day Challenge using 1 Vi-shape a day as a meal replacement for her lunch and the Hiit Mama workouts!
 She had just delivered her 5th child 2 months before her before picture. Now you don't have any more excuses Mamas! 

Here is the link to order your kit:
www.hiitmamas.myvi.net  

 E-mail me with any questions (hiitmamas@gmail.com) or if you need advice on choosing the right kit to achieve your 90 Day goals. You can find more info and discussion on our Facebook page as well.

Apr 3, 2014

Thursday 04.03.14

Run 5K

Compare to 02.27.14

Post time to comments.


90 DAY CHALLENGE V: DAY 85
Vi-shake
no caffeine
no soda  
only 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
no preservatives
eliminate wheat
finish strong!

Apr 2, 2014

Wednesday 04.02.14

"Danielle"

For time:
50 Pull-ups (assist as needed)
400 meter run
21 Thruster, 20 lbs
800 meter run
21 Thruster, 21 reps
400 meter run
50 Pull-ups (assist as needed)

Post time to comments.

90 DAY CHALLENGE V: DAY 84
Vi-shake
no caffeine
no soda  
only 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
no preservatives
eliminate wheat
finish strong!

Apr 1, 2014

Tuesday 04.01.14

Rest Day

 APRIL FOOLS!!!

Hero WOD

For time:
50 Walking lunge steps
25 Pull-ups (assist as necessary)
50 Box jumps, 18 inch box
25 Double-unders (100 jump rope)
50 Body surfers (Supermans with curled legs)
25 Bench dips
50 Knees to elbows
25 Wall Balls, 10 pound ball
50 Butterfly sit-ups

Compare to 04.01.13


90 DAY CHALLENGE V: DAY 83
Vi-shake
no caffeine
no soda  
only 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
no preservatives
eliminate wheat
finish strong!