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.

Dec 31, 2014

Wednesday 12.31.2014

LAST WOD OF 2014!!

HERO WOD

6 rounds for time of:
24 squats 
10 push-ups
24 walking-lunge steps
Run 400 meters

Post time to comments.


90 DAY CHALLENGE VIII: DAY 80
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
 drink water every day
no fried food
8 hours of sleep
no preservatives
eliminate wheat 
finish strong!

NEXT 90 DAY CHALLENGE
BEGINS IN 10 DAYS: 
January 12, 2015
get your shakes
(click Join the Challenge to see the kits)


join the challenge
 get hot for Valentines Day!

 If you have any questions, please visit our facebook page for more info and a fast response.
 

Dec 30, 2014

Tuesday 12.30.14

21-18-15-12-9-6-3 reps for time of:
Power cleans, 20-30 lbs
Butterfly sit-ups
Back extensions (supermans or body surfers)

Post time to comments.

90 DAY CHALLENGE VIII: DAY 79
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
 drink water every day
no fried food
8 hours of sleep
no preservatives
eliminate wheat 
finish strong!

Dec 29, 2014

Monday 12.29.14

HERO WOD

For time:
Run 400 meters
15 thrusters, 20-30 lbs
Run 400 meters
30 knees-to-elbows
Run 400 meters
45 wall-ball shots, 10-lb. ball
Run 400 meters
45 kettlebell swings, 20 lbs
Run 400 meters
30 bench dips
Run 400 meters
15 weighted lunges, 20 lb weight
Run 400 meters

Post time to comments.

*In honor of Marine Staff Sgt. Leon H. Lucas Jr., 32, who died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley.

90 DAY CHALLENGE VIII: DAY 78
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
 drink water every day
no fried food
8 hours of sleep
no preservatives
eliminate wheat 
finish strong!

Dec 26, 2014

Friday 12.26.14

Run 5K.

Compare to 10.08.14

90 DAY CHALLENGE VIII: DAY 75
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
 drink water every day
no fried food
8 hours of sleep
no preservatives
eliminate wheat

NEXT WEEK'S ADDED CHALLENGE: keep up the good work and finish strong!

All of you Mamas have made me so proud. We only have 15 days left of this challenge and I want all of you to be proud of how far you have come so far and give yourself a high five for sticking with it. Let's cheer each other on for the rest of our 15 days!!

Dec 25, 2014

Thursday 12.25.14

3 rounds of:
5 squeals of joy
10 present openings
15 smiles and hugs
20 family and friends


Merry Christmas to my family of Mamas!
I love all of you! 

90 DAY CHALLENGE VIII: DAY 74
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
 drink water every day
no fried food
8 hours of sleep
no preservatives
eliminate wheat

Dec 24, 2014

Wednesday 12.24.14

For time:
50 Double-unders (or 200 single jump rope)
Then, 5 rounds of:
10 Dumbbell deadlifts, 60 lbs total
10 Dumbbell front squat, 40 lbs total
10 Handstand push-ups (scale as needed)
Then, 50 Double-unders (or 200 single jump rope)

Compare to 12.24.13


90 DAY CHALLENGE VIII: DAY 73
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
 drink water every day
no fried food
8 hours of sleep
no preservatives
eliminate wheat

Dec 23, 2014

Tuesday 12.23.14

"Jodie"

20 Leg lifts
30 Wall ball shots, 10 lb ball
20 Knees to elbows
30 Box jumps, 18 inch box
20 Sumo-deadlift high-pull, 20 lbs
30 Burpees
20 Push press, 20 lbs
40 Walking lunges (40 total steps)

Compare to 12.23.13

Happy Birthday (yesterday) Jodie


90 DAY CHALLENGE VIII: DAY 72
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
 drink water every day
no fried food
8 hours of sleep
no preservatives
eliminate wheat

Dec 22, 2014

Monday 12.22.14

HERO WOD

5 rounds for time of:
Run 400 meters
30 box jumps, 18-inch box
30 wall-ball shots, 10-lb. ball

Post time to comments.


90 DAY CHALLENGE VIII: DAY 71
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
 drink water every day
no fried food
8 hours of sleep
no preservatives
eliminate wheat

Dec 19, 2014

Friday 12.19.14

Run 1 mile.

Compare to 03.19.14

Post time to comments.


90 DAY CHALLENGE VIII: DAY 68
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
 drink water every day
no fried food
8 hours of sleep
no preservatives

NEXT WEEK'S ADDED CHALLENGE: eliminate wheat

Three Hidden Ways Wheat Makes You Fat

"Gluten-free is hot these days. There are books and websites, restaurants with gluten free menus, and grocery stores with hundreds of new gluten-free food products on the shelf. Is this a fad, or a reflection of response to a real problem? Yes, gluten is a real problem. But the problem is not just gluten. In fact, there are three major hidden reasons that wheat products, not just gluten (along with sugar in all its forms) is a major contributor to obesity, diabetes, heart disease, cancer, dementia, depression and so many other modern ills."
 
If you would like to know more about gluten allergy or intolerance and how to test for it read this: 
"Something you're eating may be killing you, and you probably don't even know it!
If you eat cheeseburgers or French fries all the time or drink six sodas a day, you likely know you are shortening your life. But eating a nice dark, crunchy slice of whole wheat bread--how could that be bad for you? Well, bread contains gluten, a protein found in wheat, barley, rye, spelt, kamut, and oats. It is hidden in pizza, pasta, bread, wraps, rolls, and most processed foods. Clearly, gluten is a staple of the American diet. What most people don't know is that gluten can cause serious health complications for many. You may be at risk even if you don't have full blown celiac disease. In today's blog I want to reveal the truth about gluten, explain the dangers, and provide you with a simple system that will help you determine whether or not gluten is a problem for you."

Stop eating breads, pastas, cookies, cakes, donuts, rolls, buns, wheat cereals and replace with healthier choices. You will see huge results and your health will improve.

For recipes and tips, google: Paleo or Primal diet
 

Dec 18, 2014

Thursday 12.18.14

21-15-9 reps for time of:
Knees to elbows
Back extensions (supermans or body surfers)
Butterfly sit-ups

Compare to 12.12.13

90 DAY CHALLENGE VIII: DAY 67
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
 drink water every day
no fried food
8 hours of sleep
no preservatives

Dec 17, 2014

Wednesday 12.17.14

5 rounds for time of:
7 Deadlifts, 60 lbs
30 Squats
7 Push-ups

Compare to 12.17.13


90 DAY CHALLENGE VIII: DAY 66
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
 drink water every day
no fried food
8 hours of sleep
no preservatives

Dec 16, 2014

Tuesday 12.16.14

3 rounds for time of:
Run 500 meters
50 double-unders (200 singles)
50 walking lunges

Post time to comments.

 Happy 14 Year Anniversary to Us!!

90 DAY CHALLENGE VIII: DAY 65
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
 drink water every day
no fried food
8 hours of sleep
no preservatives

Dec 15, 2014

Monday 12.15.14

In front of a clock set for 12 minutes, all 20 lbs:
1 minute of squat cleans
1 minute of push press
2 minutes of squat cleans
2 minutes of push press
3 minutes of squat cleans
3 minutes of push press

Post reps for each set to comments.


90 DAY CHALLENGE VIII: DAY 64
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
 drink water every day
no fried food
8 hours of sleep
no preservatives

Dec 12, 2014

Friday 12.12.14

For time:
Run 1,000 meters
50 dumbbell snatches, 10 lb dumbbells
Run 750 meters
35 dumbbell snatches, 10 lb dumbbells
Run 500 meters
20 dumbbell snatches, 10 lb dumbbells

These are one-arm squat snatches, alternating arms.

Post time to comments.


90 DAY CHALLENGE VIII: DAY 61
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
 drink water every day
no fried food
8 hours of sleep

NEXT WEEK'S ADDED CHALLENGE: no preservatives

Preservatives are not good for you. Simple as that. Your body does not need them nor does it want them. Here is some info taken from livestong.com 

What Are the Dangers of Preservatives?

Manufacturers use preservatives in many products that people consume and depend on for health. Many companies also use them in cosmetics. The intent of preservative use is well-meaning, because they prevent botulism, mold and bacteria, which gives products a longer shelf life and protect people from illness. Unfortunately, many preservatives have dangerous side effects that cause cancers, hyperactivity, nervous system damage and other problems. It should be noted that many studies incorporate feeding massive amounts of a preservative to laboratory rats, so some preservatives consumed in small amounts may not be as dangerous as some studies suggest.

Sodium Benzoate

Many soda manufacturers use sodium benzoate to prevent mold. This chemical can damage mitochondria in cells, which leads to neuro-degenerative diseases. Professor Andrew Kemp from the University of Sydney mentions in an editorial for the May 24, 2008, edition of the "British Medical Journal" that children "were significantly more hyperactive after they ate a mixture of food colorings and a preservative [sodium benzoate]."

Sodium Nitrate

Sodium nitrate, which is found in many packaged meats like hot dogs, sausages and bacon, is used as a curing agent. The curing of meats reduces the possibility for botulism-causing bacteria. Although MeatSafety.org, a website sponsored by the American Meat Institute trade association, says that sodium nitrate is "safe in the levels used" according to a study done by the U.S. National Toxicology Program, some studies link pancreatic and lung cancers to an increased consumption of meats containing sodium nitrate.

Propyl Gallate

Food manufacturers use propyl gallate as a stabilizer in packaged meats, dried milk, candy, potato chips and baked goods. It is also used in cosmetics and pharmaceuticals. The National Toxicology Program, an agency in the U.S. Department of Health and Human Services, reports that this preservative causes prostate inflammation and tumors of the thyroid, brain and pancreas.

Potassium Bromate

Many bread companies still use potassium bromate to strengthen bread dough. Although countries like Britain and Canada banned the preservative as a carcinogen because significant evidence shows that it causes cancerous kidney and thyroid tumors in rats, it is still found in some baked goods in the United States. Potassium bromate is especially dangerous if the food product is not baked long enough at a high enough temperature.

BHA & BHT

Food manufacturers use BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) to prevent oxygenation. This keeps many breads and snack foods fresh for longer periods of time because the fats cannot turn rancid from exposure to oxygen. The Center for Science in the Public Interest cites studies which show that BHA causes cancer in animals. It also asserts that the safety of BHT is unproven.

Mamas, there is nothing better for you body than eating fresh, natural, whole foods- eating clean. I challenge you to not buy or consume anything in the next 32 days that has a preservative in it. Shop around the outsides of the store. It is easier than you think. Your body will thank you and you will feel and look great!

Dec 11, 2014

Thursday 12.11.14

4 rounds for time of:
Run 500 meters
Rest 3 minutes

Time each run.

Compare to 08.13.14

Post times to comments.


90 DAY CHALLENGE VIII: DAY 60
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
 drink water every day
no fried food
8 hours of sleep

Dec 10, 2014

Wednesday 12.10.14

Complete as many rounds as possible in 20 minutes of:
10 butterfly sit-ups
20 front squats, 40-60 lbs
30 double-unders (120 singles)

Post rounds completed to comments.


90 DAY CHALLENGE VIII: DAY 59
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
 drink water every day
no fried food
8 hours of sleep

Dec 9, 2014

Tuesday 12.09.14

For time:
Run 1,000 meters
30 bench dips
30 sumo deadlift high-pulls, 20 lbs
30 handstand push-ups (scale as needed)
30 power snatches, 20 lbs
30 burpees
30 pull-ups (assist as needed)
30 thrusters, 20 lbs

Post time to comments.


90 DAY CHALLENGE VIII: DAY 58
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
 drink water every day
no fried food
8 hours of sleep

Dec 8, 2014

Monday 12.08.14

For time:
75 kettlebell swings, 20-25 lbs
Run 1 mile
75 kettlebell swings, 20-25 lbs

Post time to comments.


90 DAY CHALLENGE VIII: DAY 57
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
 drink water every day
no fried food
8 hours of sleep

Dec 5, 2014

Friday 12.05.14

"Jen"

12-9-6 reps for time of:
deadlifts, 60 lbs
pull-ups (assist as needed)

Post time to comments.

 Hiit Mama Jen
South Carolina

"I felt inspired to take a picture today after I finished your workout.  I have been following you for a few years now.  Thanks for always posting such great workouts!  BTW, I am just a hobbyist photographer, no business.  I am a stay at home (home schooling) mom to four kids around the same ages as yours.  :-)  Thanks again!"

90 DAY CHALLENGE VIII: DAY 54
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
 drink water every day
no fried food

NEXT WEEK'S ADDED CHALLENGE: get 8 hours of sleep

5 Benefits of Sleep

1. Health: Not getting enough Z's can compromise your immune system making you more susceptible to viruses. Plus, living in a constant state of sleep debt can contribute to high blood pressure, cardiovascular disease and type 2 diabetes. 

2. Smarts: Even though your body is at rest, your brain is buzzing. During sleep is when the brain sorts and processes information you absorbed while awake. 

3. Weight Control: Recent research indicates a relationship between insufficient sleep and inability to lose or even maintain weight. 

4. Coordination: Trying new activities that require coordination like step aerobics and playing the piano can be made more difficult after a bad night's sleep. 

5. Beauty: They don't call it "beauty sleep" for nothing. While you sleep, your body repairs itself. Experts say you need 8 hours of sleep to avoid puffy, bloodshot eyes, as well as dark under-eye circles and a pale washed-out complexion.

Here is another great site about the importance of sleep to our heath and how much sleep our kids need: www.helpguide.org/life/sleeping

Dec 4, 2014

Thursday 12.04.14

HERO WOD

Complete as many rounds as possible in 20 minutes of:
20 front squats, 30-40 lbs
20 squat cleans, 20-30 lbs
400-meter run

Post rounds completed to comments.

*In honor of 25 year old U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, who died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device.

90 DAY CHALLENGE VIII: DAY 52
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
 drink water every day
no fried food

Dec 3, 2014

Wednesday 12.03.14

Complete as many reps as possible in 7 minutes of:
Burpees

Compare to 07.25.13

Post reps completed to comments.


90 DAY CHALLENGE VIII: DAY 52
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
 drink water every day
no fried food

Dec 2, 2014

Tuesday 12.02.14

Complete as many rounds as possible in 20 minutes of:
10 squat cleans, 20 lbs
10 bench dips

Post rounds completed to comments.


90 DAY CHALLENGE VIII: DAY 51
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
 drink water every day
no fried food

Dec 1, 2014

Monday 12.01.14

"Love It"

5 rounds for time of:
Run 400 meters
21 Deadlifts, 40-60 lbs

Compare to 02.14.14

Post time to comments.


90 DAY CHALLENGE VIII: DAY 50
Vi-shake
no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
 drink water every day
 no fried food