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.

Jul 31, 2014

Thursday 07.31.14

3 rounds for time of:
25 butterfly sit-ups
50-foot bear crawl
50-foot overhead walking lunge, 20 lbs

Post time to comments.


90 DAY CHALLENGE VII: DAY 18
Vi-shake
no caffeine 
no soda
fruit or veggie snacks

Jul 30, 2014

Wednesday 07.30.14

"Denise"

For time:
20 Front squats, 40 lbs
30 Box jump, 18 inch box
40 Kettlebell swings, 20 lbs
50 Wall ball shots, 10 pound ball

Post time to comments.


 Hiit Mama Denise
(6 months pregnant)
St. Louis, Missouri

"Hi Jenni! I hope your back is healing well for you! I just wanted to say thank you again for the workouts and all of your hard work. It's easy to take these workouts for granted because they just show up everyday on my phone but I know you work at it and for that I am thankful. Thanks again!" -Denise

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

Jul 29, 2014

Tuesday 07.29.14

21-15-9 Echo

For time:
8 deadlifts, 60-80 lbs
7 cleans, 20-30 lbs
6 snatches, 20-30 lbs
8 pull-ups (assist as needed)
7 knees-to-elbows
6 bench dips
6 deadlifts, 60-80 lbs
5 cleans, 20-30 lbs
4 snatches, 20-30 lbs
6 pull-ups (assist as needed)
5 knees-to-elbows
4 bench dips
4 deadlifts, 60-80 lbs
3 cleans, 20-30 lbs
2 snatches, 20-30 lbs
4 pull-ups (assist as needed)
3 knees-to-elbows
2 bench dips

Post time to comments.


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

Jul 28, 2014

Monday 07.28.14

Three's A Crowd

For time:
30 burpees
300 jump rope
Run 3 miles

Post time to comments.


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

Jul 25, 2014

Friday 07.25.14

"Keller"

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

Compare to 11.14.13

Post time to comments.


90 DAY CHALLENGE VII: 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."

Jul 24, 2014

Thursday 07.24.14

"Erica"

Complete as many rounds as possible in 20 minutes of:
3 hang power cleans, 20 lbs
6 bench dips
9 box jumps, 18 inch
27 double-unders (sub 108 single jumps)

Post rounds completed to comments.

January 2014


March 2014

July 2014
 Hiit Mama Erica

"Hey Jenni! Here are my 90 days results!!!  The first pictures are from January (4 months after baby #3).  Second two are after my first 90 day challenge in March.  Last two are today after my second 90 day challenge!  Pardon all of the baby clothes and laundry everywhere!
I am a 31 year old mom of three (6 1/2, 4, and 10 months).  I found HIIT mamas when my second child was 2 1/2.  I was able to lose the last little bit of baby weight before we got pregnant with #3.  I did my best to eat healthy and keep exercising while pregnant, but I don't have a great metabolism and I gained over 45# with baby #3.  At about 5 weeks postpartum I started the WODs slowly.  It took me a few weeks to post my times because I thought they were so slow.  But I kept getting stronger and the weight started dropping.  After the 1st 90 challenge, I had lost 9 pounds, 7 inches and one dress size.  After the 2nd challenge, I lost an additional 8 pounds, 6 inches, and one dress size.  That's 17 pounds, 13 inches, and two dress sizes in 6 months!!  I try to not ever skip workouts (or make them up when I do) and do most of the food challenges. 
Thanks, Jenni, for helping me get back into shape!  I am in better shape now than I ever have been before!  I am doing my first ever mud run with a friend on 7/19 and I am so excited.  I love being a HIIT mama!!"  -Erica

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

Jul 23, 2014

Wednesday 07.23.14

"Stephanie"

For time:
30 thrusters, 20 lbs
20 butterfly sit-ups
400 meter run
20 thrusters, 20 lbs
30 butterfly sit-ups
400 meter run
10 thrusters, 20 lbs
40 butterfly sit-ups
400 meter run

Post time to comments.

Hiit Mama Stephanie
 
"Hello my name is Stephanie. I wanted to take the time to thank you for all that you do in creating and managing your blog! It has truly changed my life. I have struggled all my life with my weight. My senior year of high school I decided to make a change and met with a nutritionist. Over the next two years I lost over 130 pounds.  A few years later I got married and became a mom and I put my health on the back burner.  The result was a nearly complete weight gain of the weight I had previously lost. Fast forward to last year. On July 4th I participated in a 5k with my family which was miserable.  I had to walk most of it and finished with a time just over 50 min. After that I knew I wanted to take back my life. My sister in law, ronna, told me about your blog and about two weeks after that 4th July run I completed my first WOD. I was hooked! The ability to compete against myself (and of course check out the other womens times) has given me such confidence and an amazing sense of acconplishment. I look forward every morning to see what workout I will be doing that day! It has changed not only my mind but my body! I have lost 62 pounds and 35 inches over the last year! This July 4th I again ran the same 5k. Not only did I run in the race, but ran the entire thing, including the 3rd mile all up hill, in 38 min! Because of your blog I am a better women not only for myself but more importantly for my family, because I love myself again! And that is a priceless gift you have given me! Thank You!!"   -Stephanie

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

Jul 22, 2014

Tuesday 07.22.14

5 rounds for time of: 
10 deadlifts, 60 lbs
20 wall-ball shots, 10 lb ball



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

Jul 21, 2014

Monday 07.21.14

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

Compare to 04.08.14

 Post rounds completed to comments.


Happy Birthday to my SIL, Jackie!


She has a heart of gold and is hands down the best photographer ever.
Check out her stuff: www.ilovejep.com
(Her boys and my adorable nephews, Rex and Max, pictured.)

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

Jul 18, 2014

Friday 07.18.14

"Donna" 

5 rounds for time of:
7 Dumbbell squat clean thrusters, 20 lbs
20 Butterfly sit-ups

Compare to 12.02.13

Hiit Mama Donna
90 Day Challenge IV

"I am a 36 year old mom of two girls (15&6) and two boys (4&1) and have a husband who coaches varsity basketball and teaches high school students, so life at our house is crazy! We live in Eureka, MO and I work from home and needed a quick fix to this body after 4 kids! My sister Denise introduced me to this website and I am so thankful that she did!  I have never gotten into shape this fast and have felt so good before! I played college basketball and I feel stronger now then I did back then!  I have lost 8 pounds since the challenge started...wish I would have checked my inches but I plan on doing it this challenge! Thank you JENNI for all your encouragement and all the workouts you post everyday! Looking forward to the next 90 days!!!!"

90 DAY CHALLENGE VII: 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!

Jul 17, 2014

Thursday 07.17.14

"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
90 Day Challenge V

"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 VII: DAY 4
Vi-shake
no caffeine

Mamas: send in your before and afters with permission for me to post them and I will name a WOD after you!! hiitmamas@gmail.com

Jul 16, 2014

Wednesday 07.16.14

10 rounds for time of:
sprint 100 meters
10 squats
sprint 100 meters
10 Burpees
Rest 30 seconds

Compare to 07.11.13


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

Mamas: send in your before and afters with permission for me to post them and I will name a WOD after you!! hiitmamas@gmail.com

Jul 15, 2014

Tuesday 07.15.14

"Katie"

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

Compare to 01.28.14

Hiit Mama Katie
90 Day Challenge I

"Thank you so much for the workouts! I'm done with my first 90 day challenge and excited to start the next one! I was already pretty happy with my size/weight, but I wanted to tone up. I lost 1.5 lbs, 1" off my chest, .5" off my waist, and .5" off my hips. I finally have abs and a booty (not just a butt) and I know I look and feel better than I ever have! Thanks!" - Katie
  
90 DAY CHALLENGE VII: DAY 2
Vi-shake
no caffeine

Mamas: send in your before and afters with permission for me to post them and I will name a WOD after you!! hiitmamas@gmail.com

Jul 14, 2014

Monday 07.14.14

"Gillian"

 For time:
15 Squat cleans, 20 lbs
30 Knees to elbows
30 Box jump, 18 inch box
15 Bench dips
30 Push press, 20 lbs
30 Double-unders (sub: 120 jump rope)
15 Thrusters, 20 lbs
30 Push-ups
30 Burpees
300 feet Walking lunge holding 20 lbs

Compare to 07.15.13

Post time to comments.

Hiit Mama Gillian from
90 Day Challenge II

"I lost 8 pounds, an inch off my waist and half an inch off my hips! I feel awesome and not as tired. 10 more pounds and another inch off my waist and I'll be back to pre-baby me! This is first time that I feel like my goal is within my grasp."  -Gillian


Welcome to the Hiit Mamas
 90 Day Challenge VII !!

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 this summer so we can be 
stronger, healthier 
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 1 mile 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 improved times, measurements, and how our after pictures look will be the biggest indicator.


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

 Mamas: send in your before and afters with permission for me to post them and I will name a WOD after you!! hiitmamas@gmail.com

Jul 12, 2014

Saturday 07.12.14

90 DAY CHALLENGE VI: 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 about 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 (with your permission) 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.


90 DAY CHALLENGE VII BEGINS: Monday!
join the challenge
start 2014 off strong!

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 on Monday, if you have to have coffee, go buy some decaf. Get ready, here we go!! :)

Jul 11, 2014

Friday 07.11.14

For time:

10 pull-ups (assist as needed)
100-meter walking lunge
50 bench dips
100-meter walking lunge
10 pull-ups (assist as needed)

Post time to comments.

 This is the final WOD of this 90 Day Challenge so kill it Mamas!

Check back tomorrow for a specail Saturday post closing out or 90 Day Challenge!!

90 DAY CHALLENGE VI: 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
no preservatives
eliminate wheat
finish strong!

NEXT 90 DAY CHALLENGE BEGINS IN: 3 days

Today is the last day to order if you want to get your shakes in time for our next 90 Day Challenge so here is some info on the Vi-shape protein shakes:

I have been using Vi-Shape for 2 years now and the difference in my body, my health, my appetite, my hair, skin, fingernails, my energy, my muscle definition, is phenomenal. Because of the high quality vitamins in the shakes, my immune system has been boosted and I have only been sick once in the last 2 years (and I have 4 school age kids- you Moms and teachers know what an accomplishment that is!). My skin is clearer, my hair is stronger and shinier and my nails are stronger. When I started the Vi-Shape shakes, I started dreaming again because I was getting better sleep. I have more natural energy for my 4 young kids with no harmful caffeine. I have a shake everyday for lunch right after my mid-morning workout and had gotten such great results that I took it to the next level and have added a pre-WOD shake as well. The shakes are of such high quality, taste so good and mix so well, and are the lowest costing on the market. They are only $1.50 per shake which is cheaper than any lunch you can make or buy and you are getting so much more. PLUS, you can get them for FREE every month. You Mamas know that when I find a good thing, I have to share it, and I LOVE sharing these shakes. I love it even more when my Mamas are getting their workouts AND their shakes for free! Nothing is better than that! 
  
Compare Vi-shape to any other protein on the market....Vi wins!


FAQ

Q: How do I know what kit I should order?
The different kits are designed to fit every goal. The kit that is best for you depends on what your goal is. The Balance Kit is 1 bag of protein plus flavor mix-ins. This is a 30 day supply of 1 shake a day. This kit is great for anyone looking for a jump start to a healthier diet and all my Mamas because you are fatiguing your muscles and they need to be fed so they can grow. A protein shake after the WOD will make a big difference in your progression. The next step up is the Shape Kit which is 2 bags of protein plus flavor mix-ins for a 30 day supply of 2 shakes a day. The shape kit can be used in 3 different ways: a pre-WOD and post-WOD shake for maximum results towards building lean muscle and getting fit, or 1 meal replacement shake and 1 post-WOD shake for someone trying to lose that last 10 pounds and build lean muscle (which burns more fat), or 2 meal replacement shakes for someone needing to lose 20 lbs or more. The rest of the kits are still the same protein but with other options added to the kit.

Q: Do I have to select an autoship date?
In order to get the lowest shipping and not pay retail, you must select an autoship date. Also, your protein will arrive at the perfect time every month before you run out without the hassle of re-ordering. It is 100% risk free with a 30 day money back guarantee. Within 30 days, you can send back an empty bag of protein for a full refund. With autoship, you can qualify to get your kit for free every month (see below). Note: when selecting your autoship date, please choose the date furthest from the date you are ordering so you can avoid getting 2 kits shipped very close to each other. 

Q: How do I get my kit for free??
It is very simple: get 3 friends to challenge themselves for 90 days, when they sign up for their kits (of equal or greater value), your kit is free the next month (you only pay shipping- $6-$12 depending on how many bags in your kit). As long as they are getting their kits, your kit will be free. It is called the 3-for-free program. Show me another protein offering that!?! So order your kit, get 3 friends to order theirs, email me their names so I can assign them to you and BAM! Your kit is free the following month. It is a beautiful thing.

Here is the link to order your kit:
and jump start your journey to the fittest you!



Email me with any questions: hiitmamas@gmail.com

Jul 10, 2014

Thursday 07.10.14

HERO WOD

3 rounds for time of:
21 deadlifts, 60 lbs
15 pull-ups (assist as needed)
9 front squats, 40 lbs

Post time to comments.

*In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, who died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device.


90 DAY CHALLENGE VI: 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
no preservatives
eliminate wheat
finish strong!

NEXT 90 DAY CHALLENGE BEGINS IN: 4 days

 5 REASONS TO JOIN THE 90 DAY CHALLENGE:

1. in 3 months you will look hotter and be stronger than you are now.

2. the Vi-shape will help you jump start your nutrition and progress your results.

3. you will be proud of what you accomplish

4. anything good is worth trying for 90 days

5. you have nothing to lose and fitness and health to gain

Put yourself to the test and see what you can achieve in 90 days. Don't ever tell yourself that you can't .......anything! You can! And it will be the best thing you ever do for yourself and your family.

Jul 9, 2014

Wednesday 07.09.14

For time:
50 pull-ups (assist as needed)
50 push-ups
50 butterfly sit-ups
50 back extensions (supermans or body surfers)
50 wall-ball shots, 10-lb. ball
50 box jumps, 18-inch

Post time to comments.



90 DAY CHALLENGE VI: DAY 87
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
no preservatives
eliminate wheat
finish strong!

NEXT 90 DAY CHALLENGE BEGINS IN: 5 days


  get fit this summer!

Jul 8, 2014

Tuesday 07.08.14

5 rounds for time of:
21 burpees
Run 400 meters

Post time to comments.


90 DAY CHALLENGE VI: DAY 86
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
no preservatives
eliminate wheat
finish strong!

NEXT 90 DAY CHALLENGE BEGINS IN: 6 days


  get fit this summer!

Jul 7, 2014

Monday 07.07.14

10 rounds for time of:
5 pull-ups (assist as needed)
5 push-ups

5 rounds for time of:
10 butterfly sit-ups
10 back extentions (supermans or body surfers- curl legs towards butt)

2 rounds for time of:
25 wall-ball shots, 10 lb. ball
25 box jumps, 18 inch

Rest as needed between couplets. Post time for each couplet to comments.


90 DAY CHALLENGE VI: DAY 85
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
no preservatives
eliminate wheat
finish strong!

We have exactly 1 week until our next 
90 Day Challenge begins!

5 REASONS TO JOIN THE 90 DAY CHALLENGE:

1. in 3 months you will look hotter and be stronger than you are now.

2. the Vi-shape will help you jump start your nutrition and progress your results.

3. you will be proud of what you accomplish

4. anything good is worth trying for 90 days

5. you have nothing to lose and fitness and health to gain

Put yourself to the test and see what you can achieve in 90 days. Don't ever tell yourself that you can't .......anything! You can! And it will be the best thing you ever do for yourself and your family.