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 30, 2014

Friday 05.30.14

"Clair"

5 rounds for time of:
20 Butterfly sit-ups
20 Sumo-deadlift high-pulls, 20 lbs

Compare to 05.30.13

Happy Birthday to my 
sister-in-law Clair!!

90 DAY CHALLENGE VI: 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. ;)

34 comments:

Stephanie said...

7:47....though I sort of lost count on BSU during one round

Denise said...

10:29
30 lb KB

16 weeks pregnant

mbrous2 said...

8:00
25#
3:37 faster, 5# heavier than last year :-)
Happy birthday! Hope you have a FABULOUS day, Clair!

Julie said...

9:06
Crunches
Overhead extensions w/ hand weights

Started and ended with 800m on elliptical

FroehlichAdoption said...

9:10. Ran 800m before and after

Brent and Britta said...

9:05
20 lbs.
HAPPY BIRTHDAY CLAIR!!!

Holly D. said...

7:10

Kirsten said...

10:30

Kasey Pittman said...

12:15

20lb Sumo/highpull

Maura Sumpter said...

10:17. Abs on ab horse/machine. 45#. Then taught body pump.

jule said...

8:14

Jen Roe said...

Ran 4 miles

7:00

35lbs SDHP

Katie Fuller said...

8:54
40# for 1/2, 35# for 1/2

21 seconds faster than last time and 20-25# heavier!

Sarah said...

8:24

Andrews family said...

9:07, 20# SDHP

Rachelle said...

8:21
25#
1mile run/walk
2 mile walk with kids

Rissa W said...

7:41 30#
Compared to 8:05 with 20# last year

Kim Jackson said...

9:35
20lb
Arms crossed for bsu.

Jessica said...

14:30
20lb weights

Tam said...

8:07
25#

Stephanie James said...

8:00
20# kb

Sheri Joslyn said...

Sprints

8:32
Arms crossed BFSU
24# SDLHP

Janelle said...

Had to work out after dinner. Not my favorite
6:27

20 lb sdhp - should have gone heavier but I was tired before I even started.

Ran 2 miles in 14:14. Half mile cool down.

15 pull ups
20 push-ups
45 sec handstand.

Mandy Crow said...

10:05 with 30#

Prior I ran a 25 minute 50# wagon pull courtesy of my two sweet angels.

Marguerite Spriggs said...

8:50 as rxed. Made up this right after making up Wednesdays wod

Melissa Christensen said...

11:29 30# bar

Heather Cain said...

12:09
40# sandbag for sumo/high pulls

Warm up included:
20 Bulgarian split squats each leg
20 deadlifts 40#
50 single jump ropes
20 bench dips
20 hammer curls using sandbag
20 toes to bar

Rachael said...

10:06 arms crossed bsu 25lb sdlhp
Vs. 9:46 arms crossed 75%, 20lb sumos

Heather said...

Ran 4 miles hills

7:12 as Rx'd

Heather Lipe said...

8:05
30 seconds slower than last year but did full sit-ups this time!

Senia said...

10:26 with 45lb barbell

Isabel H. said...

12:13
Arms crossed BFSU
20# SDHP

+ 6k run

Cassie said...

9:08
25#

Maria Ernestine said...

Pat #75 9:30 (beat last by 1:08 added #10)

Maria #40 9:29 (beat by 2:40 added #10)