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.

Nov 28, 2014

Friday 11.28.14

"Black Friday"

3 rounds for reps of:
10 lb Dumbbell squat cleans, 1 minute
20' Shuttle sprints (20' sprint forward + 20' sprint back = 1 rep), 1 minute
60lb Deadlifts, 1 minute
Burpees, 1 minute
Butterfly sit-ups, 1 minute
Rest 1 minute

Compare to 11.29.13

Post total reps to comments.


90 DAY CHALLENGE VIII: DAY 47
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
 drink water every 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. ;)

Nov 27, 2014

Thursday 11.27.14

Happy Thanksgiving!!

3 rounds of:
Turkey, 20 lbs
Stuffing
Rolls with butter
Mashed potatoes
Gravy
Cranberry sauce
Brussel sprouts
Apple pie
Pumpkin pie
Deviled eggs
Chubby apple dip
10 meter run to the couch for football and a nap

We aren't WODing today... are you kidding!?!
Have a great holiday. :)


90 DAY CHALLENGE VIII: DAY 46
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
 drink water every day

Nov 26, 2014

Wednesday 11.26.14

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 18" box
12 Push press, 20 lbs
9 Knees to elbows

Compare to 11.26.13


90 DAY CHALLENGE VIII: DAY 45
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
 drink water every day

Nov 25, 2014

Tuesday 11.25.14

2 rounds for time of:
10 front squats, 60 lbs
10 burpee pull-ups

Post time to comments. 


90 DAY CHALLENGE VIII: DAY 44
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
 drink water every day

Nov 24, 2014

Monday 11.24.14

3 rounds for time of:
50 butterfly sit-ups
5 handstand push-ups (scale as needed)
20 push-ups

Post time to comments.


90 DAY CHALLENGE VIII: DAY 43
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 

I forgot to tell you the upcoming weekly challenge on Friday!!

THIS WEEK'S ADDED CHALLENGE: drink half of your body weight in ounces of water every day


Can drinking water help you lose weight?

Our bodies are about 70% water, yet so many of us deprive our bodies of this readily available, free drink. By filling up your body's "tank" with water every day, you will definitely  begin to lose weight and feel better. If you have ever wondered, "Does drinking water help you lose weight?".........

1. When you drink water, you will feel less hungry

"Various research shows that if you drink 2 cups of water 30 minutes before a meal then you will consume 75 calories less on average during that meal. That full-feeling, helping you to shave off 75 calories a meal, may not sound like anything significant to you, but if you ate 75 calories less for 2 meals a day, then in one day that is 150 calories less, and in one year that is that is 52,800 calories less. Divide that by 3,500 (the number of calories to lose 1 pound) and you've got yourself a 15 lb. weight loss in one year!"

2. When you drink water, your body burns more stored fat

"When you are trying to lose weight the parts of your body that you're focused on probably are not your kidneys and liver, but these parts are vital to weight loss. So a quick bio lesson is in order. The job of your kidneys is to eliminate waste. One job of your liver is to metabolize stored fat into usable energy. If your kidneys don't get enough water to do their job (eliminate waste), then they "ask" the liver to help out. The liver dutifully says, "yes," but it is your body that suffers. You see, if the liver is doing the work of the kidneys then it has less resources to do its own job well - and remember, its job is to burn fat. So you can help your liver do its job better, by helping your kidneys out, by drinking more water."

3. When you drink water, you will have more energy

"Even the slightest bit of dehydration can leave you feeling sluggish and that's not a good thing if you are trying to lose weight. Look back at the bio lesson on the liver. Recall that one job of your liver is to burn fat into usable energy. You do not want to be lacking in usable energy if you want to lose weight. Losing weight involves activity, moving, exercise, and if you are sluggish what is the first thing you do - probably sit on the couch in front of the television instead of going for a brisk walk or run. Being sluggish just weighs you down (pun intended). But you can turn it around by filling up with water, feeling more energetic, and becoming more active."

4. When you drink water, you are able to build more muscle

"Anyone who has ever been interested in weight loss probably knows that muscles burn more calories at rest than fat. So the more muscle you have, the more fat your body burns even when it's at rest. Think of it this way, blood plasma is 90% water and so water is like an ever-flowing stream in your body that carries oxygen and nutrients to your muscles, organs and entire body. This water transportation system, delivering nourishment, is not only vital to keeping your muscles hydrated so they contract, function, and build up optimally, but necessary for your entire body to have an overall feeling of well-being."

5. When you drink water, your metabolism increases

"When you think of metabolism, think of fat-burning. If you could burn fat faster and more efficiently then you could lose more weight. German researchers once conducted a study where they measured the participants' resting metabolism before and after they drank about two cups of water. The results showed that after 10 minutes their rates of metabolism began to pick up, after 40 minutes their metabolic rates' were 30% greater, and they remained at this faster rate for at least an hour. Simply put, increased metabolism burns more calories and when you are losing weight calorie burning is a critical piece of the equation."





Nov 21, 2014

Friday 11.21.14

3 rounds for time:
50 hip raises
25 pull-ups (assist as needed)

Post time to comments.


90 DAY CHALLENGE VIII: DAY 40
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake

Nov 20, 2014

Thursday 11.20.14

"Jenni"

3 rounds for time of:
Run 800 meters
50 Body surfers
50 Butterfly sit-ups

Compare to 11.20.13

Happy Birthday to Me!!
Hiit Mamas Founder Jenni
(with Chris, Ryli, Cade, Dylan and Tyce)

I turn 36 today and not sad about that one bit! I love how I am progressing and looking better and better each year. I feel like I am de-aging as I get older and healthier and stronger. I have had some major obstacles to overcome (like back surgery) but because of these workouts, I was completely recovered and pain free within 5 months. I bounced back so fast and I attribute it to my healthy lifestyle and strength training. Here's to another great year of HIIT, marking 3 1/2 years for me. I am so glad I found this and it makes me so happy to share it with you!

90 DAY CHALLENGE VIII: DAY 39
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake

Nov 19, 2014

Wednesday 11.19.14

4 rounds for time of:
100-foot walking lunge, carrying 30-lbs
30 box jumps, 18-inch box
20 pull-ups (assist as needed)

Post time to comments.


90 DAY CHALLENGE VIII: DAY 38
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake

Nov 18, 2014

Tuesday 11.18.14

Complete as many rounds as possible in 20 minutes of:
5 burpees
15 push press, 20 lbs
30 double-unders (120 single jump rope)

Post rounds completed to comments.


90 DAY CHALLENGE VIII: DAY 37
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake

Nov 17, 2014

Monday 11.17.14

Inverse Tabata shoulder press, 20-30 lbs
Inverse Tabata front squat, 40-60 lbs
Inverse Tabata deadlift, 40-60 lbs

The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises.

Post total number of reps for each exercise to comments.


90 DAY CHALLENGE VIII: DAY 36
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake

Nov 14, 2014

Friday 11.14.14

"Keller"

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

Compare to 07.25.14

Post time to comments.


90 DAY CHALLENGE VIII: 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 the first 30 days of clean eating and cutting out all sugar, I could 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."

Nov 13, 2014

Thursday 11.13.14

21-15-9 reps of:
Deadlift, 60 lbs
Front squat, 60 lbs

Compare to 11.13.13

Post time to comments.


90 DAY CHALLENGE VIII: DAY 32
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol

Nov 12, 2014

Wednesday 11.12.14

With a continuously running clock do one butterfly sit-up the first minute, two sit-ups the second minute, three sit-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Compare to 11.12.13

Post number of minutes completed to comments.


90 DAY CHALLENGE VIII: DAY 31
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol

Nov 11, 2014

Tuesday 11.11.14

"Barbie Girl"

5 rounds, each for time of:
10 Pull-ups (assist as necessary)
20 Lunges
30 Push-ups
40 Butterfly sit-ups
50 Squats

Rest precisely 3 minutes between each round.

Compare to 09.13.13

Post times to comments.

Happy Veteran's Day

90 DAY CHALLENGE VIII: DAY 30
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol

Nov 10, 2014

Monday 11.10.14

4 rounds for time of:
Run 400 meters
20 bench dips

Post time to comments.
 

90 DAY CHALLENGE VIII: DAY 29
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol

Nov 7, 2014

Friday 11.07.14

HERO WOD

7 rounds for time of:
11 Deadlifts, 60 lbs
100-meter sprint

Post time to comments.

*In honor of Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.


90 DAY CHALLENGE VIII: DAY 26
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm

NEXT WEEK'S ADDED CHALLENGE: no alcohol

What impact does alcohol have on your fitness regime?

"Unfortunately, toasting your WOD with post-exercise drinks at home or down the pub can undo all the good work you've just put in. There's 180 calories in the average pint of lager and 159 calories in a 175ML glass of 13% ABV white wine, so you could end up topping up the weight you thought you'd lost through your fitness regime in no time at all. For instance, if you've just run for half an hour it will only take two pints to put back on the calories you've just burned off through exercise.
The way alcohol is absorbed by the body can also reduce the amount of fat you're able to burn by exercising. Because your body isn't designed to store alcohol, it tries to expel it as quickly as possible. This gets in the way of other processes, including absorbing nutrients and burning fat. So as well as slowing down the burning of calories, alcohol gets in the way of the nutritional benefits of the healthy meals you eat. 

Running on empty

Fitness experts agree that to get the most from cardiovascular exercise such as running or swimming, you have to put in the physical effort. But while your hangover may make a less hectic workout feel welcome, it's harder to build up the head of steam you need to stay in shape when you have a headache, and nausea is beginning to kick in. The night before's alcohol leaves your body dehydrated, even before your session starts.

Body benefits

If you feel like the balance between alcohol and exercise is veering too much towards the former, then it's a good idea to consider cutting down.
Re-assessing your relationship with alcohol doesn't just do wonders for the effectiveness of your workout, it can also boost your general health too. In fact, if you're looking to reduce your stress levels, lose weight and look your best, then reducing your intake will help.
Best of all, cutting down delivers more than just short-term results. Drinking within the guidelines means you're actively protecting your general health and reducing your risk of developing heart disease, having cancer and getting problems with your liver in the future as well."

www.drinkaware.co.uk

Nov 6, 2014

Thursday 11.06.14

HERO WOD

7 rounds for time of:
11 deficit push-ups (hands on blocks or weight grips)
1,000-meter run

Post time to comments.

*In honor of U.S. Air Force Master Sgt. Thomas "Ozzy" Crowell, 36, of Neosho, Missouri who died Nov. 1, 2007, near Balad Air Base in Iraq. The special agent for the Air Force Office of Special Investigations, Detachment 301 at Scott Air Force Base in Illinois sustained wounds from an improvised explosive device that struck his vehicle.


90 DAY CHALLENGE VIII: DAY 25
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm

Nov 5, 2014

Wednesday 11.05.14

"Frances"

21-15-9 reps for time of:
Thrusters, 20-30 lbs
Pull-ups (assist as needed)

Post time to comments.


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

Nov 4, 2014

Tuesday 11.04.14

5 rounds for time of:
9 deadlifts, 60 lbs
6 hang power snatch, 20-30 lbs
3 front squats, 60 lbs

Compare to 02.28.14

Post time to comments.


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

Nov 3, 2014

Monday 11.03.14

HERO WOD

7 rounds for time of:
11 weighted squats, 60 lbs
1,000-meter run

Post time to comments.

*In honor of Special Agent Nathan "Ned" Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, who died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle.


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