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.

May 16, 2014

Friday 05.16.14

HERO WOD

3 rounds for time of:
Run 800 meters
30 Dumbbell squat clean, 10-15 lb dumbbells
30 burpees

Post time to comments.

*In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., who was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle.


90 DAY CHALLENGE VI: 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. Then I started the Vi-Shape protein shakes after my workouts and just that, with no other changes to my diet, 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. As of January 1st, I have been eating clean 6 days a week with one cheat day on Saturday, so no sugar at all, no processed foods, no wheat, basically proteins, fruits and veggies with dairy (no cheese) and eggs. After 30 days of clean eating and cutting out all sugar, I can barely stand much "cheat" food on my cheat day anymore. It is a little disappointing sometimes when I have a dozen Krispy Kreme donuts in front of me and can only handle barely 1! But I feel SO much healthier, my body fat is literally melting off and muscles I have always had are popping out all over the place. I have found that the healthier I eat, the more my body craves healthy foods, which in turn is transforming my body into what I have always wanted and trained so hard for. It is a win-win! :)

Mamas, I want you to start to be aware of how much sugar you are consuming every day. I challenge you to cut out sugar 6 days a week. Let's hold ourselves accountable and start our sugar detox and accelerate our progress on this fitness journey. Remember, your body will burn off all the sugar you are consuming before it will even touch the fat you are storing. Make that decision easy! No sugar....go straight to the fat! BURN! BURN!! 

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."

21 comments:

Julie said...

23:56
Elliptical
30 squat extensions
30 lunges/30 "walking" mountain climbers- (can't do burpees yet- so tried to get some of the same movements- & lunges are a PT exercise for me)
Happy Friday!

Erin said...

24 minutes.

mbrous2 said...

37:50
Lots of walking and sucking wind!
35# squat cleans

James Family said...

30:58
30# db squat clean

Great week of workouts! Loved all the running this week.

Becky said...

33:21
20 lb dumbell

Julie Anderson said...

33:26. 20 lb dumbbell.
Also ran a mile first and after. Killer....in a good way!

Melissa said...

Yikes.

29:02

treadmill

hammer curl (12.5#db) instead of squat clean-my legs are a wreck from the last two days!

20 burpees on first two sets
30 mountain climbers on last set

Maura Sumpter said...

29:42 45# bar. Full burpees. Then rpm.

AJ L said...

36:30
12's

Andrews family said...

Around 31 mins (timer got interrupted) as rx'd. 10# dumbbells, treadmill.

Happy 31st birthday to me!

Katie Fuller said...

34:08
50# for 1/2 the squat cleans, 40# for other 1/2

jule said...

16:01 for 2 rnds, ran outta time for the third
8lb dumbbells, all I have

Melissa Christensen said...

38 minutes
modified to 15 burpees each round

Marguerite Spriggs said...

24:27 treadmill for runs. 15lb dumbbells

Isabel H. said...

39:00 even
900 m run
15# dumbbells
Chest to floor on Burpees!
Good weekend, mamas!

Kari F. said...

31:43
Half the squat cleans 40#, half 20# Ugh!!!

Jen Mango said...

Will have to redo that one another day… cold stone before a workout ugh, so sick. Bring on no sugar!

Denise said...

30:00
Wallball in place of squat cleans -12 lb ball
Outside workout 2nd round I only ran 500 meters but other 2 rounds were 800s
15 wks and burpees were chest to floor not too much belly touching -ouch





Heather Lipe said...

2 rounds in 23:28 short on time
30#
Full burpee w chest to floor
That was TOUGH!!!

vanessa.kc said...

23:05
12 lb squat cleans

This was killer. Recovery took FOREVER.

FroehlichAdoption said...

22:46. 20 lb squat cleans