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.

Mar 31, 2015

Tuesday 03.31.15

For time:
100 burpees

Compare to 12.20.12
(Do you see how long it has been since we have done this??1? That is how much I dislike it.)

Post times to comments.


90 DAY CHALLENGE X: 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!

Mar 30, 2015

Monday 03.30.15

5 rounds for time of:
20 overhead walking lunges, 10-15 lbs
20 butterfly sit-ups
20 hip raises

Post time to comments.


90 DAY CHALLENGE X: DAY 77
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!

Mar 27, 2015

Friday 03.27.15

For time:
20 Kettlebell swings, 20 lbs
30 Knees to elbows
Run 400 meters

Compare to 03.27.14

Post time to comments.


90 DAY CHALLENGE X: 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

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 16 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 16 days!!

Mar 26, 2015

Thursday 03.26.15

Hero WOD

2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 60-80 lbs
50-yard sprint
34 box jumps, 18-inch box
50-yard sprint
34 cleans, 20 lbs
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 10-lb. ball
50-yard sprint
34 pull-ups (assist as needed)
50-yard sprint

Post time to comments.

*In honor of Officer Michael "Freight" Crain, of Beaumont, California, who died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team.


90 DAY CHALLENGE X: 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

Mar 25, 2015

Wednesday 03.25.15

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups (scale as needed)
3 cleans, 20-30 lbs
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Post reps completed to comments.


90 DAY CHALLENGE X: 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

Mar 24, 2015

Tuesday 03.24.15

Pick one:

 "Mary"

Run 800 meters
50 squats
Run 800 meters
50 sit-ups
Run 800 meters

 OR



"Jamie"

5 rounds for time of:
400 meter run
15 Overhead squats, 20lbs

*if you can't hold the weights over your head, you can rest them on your shoulders

Compare to both to 03.24.14

Since it is two of my Texas Mama's birthdays today, you can pick which WOD you want, the "Mary" or the "Jamie". ;)

Happy Birthday Jamie & Mary!!!

90 DAY CHALLENGE X: 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

Mar 23, 2015

Monday 03.23.15

Run 2K

Compare to 04.11.14


90 DAY CHALLENGE X: DAY 70
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

Mar 20, 2015

Friday 03.20.15

Hero WOD

5 rounds for time of:
35 kettlebell swings, 20 lbs
30 push-ups
25 pull-ups (assist as needed)
20 box jumps, 18-inch box
1-mile run

Post time to comments.

*In honor of U.S. Air Force Major Lucas "Gaza" Gruenther, of Twain Harte, California, who died Jan. 28, 2013, when his F-16 jet went down in the Adriatic Sea off the coast of Italy. His first child was born a week after his death, a little girl, named Serene.


90 DAY CHALLENGE X: 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 

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
 

Mar 19, 2015

Thursday 03.19.15

Run 2,000 meters.


90 DAY CHALLENGE X: 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

Mar 18, 2015

Wednesday 03.18.15

"Aubrey"

21-15-9 reps of:
Push-ups
Bench dips
Butterfly sit-ups

Compare to 03.18.14

Post time to comments.

Happy Birthday to my good friend
 and Hiit Mama Aubrey!!

90 DAY CHALLENGE X: 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
 

Mar 17, 2015

Tuesday 03.17.15

Complete as many rounds and reps as possible in 14 minutes of:
7 pull-ups (assist as needed)
50 wall-ball shots, 10-lb. ball to 10 feet
100 double-unders (sub: 400 single jump rope)

Post rounds completed to comments.

Happy St. Patrick's Day!

90 DAY CHALLENGE X: 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

Mar 16, 2015

Monday 03.16.15

4 rounds for time of:
25 hip raises
400-meter run

Post time to comments.


90 DAY CHALLENGE X: DAY 63
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

Mar 13, 2015

Friday 03.13.15

"Loren"

4 rounds for time of:
Run 200 meters
11 Thrusters, 20 lbs
Run 200 meters
11 Push press, 20 lbs
Run 200 meters
11 Bench press, 20 lbs

Compare to 03.13.14

Post time to comments.

 Happy Birthday Loren.

90 DAY CHALLENGE X: 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 29 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!

Mar 12, 2015

Thursday 03.12.15

For time:
Run 1.5 miles

Post time to comments.


90 DAY CHALLENGE X: 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

Mar 11, 2015

Wednesday 03.11.15

10 rounds for time of:
10 front squats, 40-60 lbs
5  handstand push-ups (scale as needed)

Post time to comments.


90 DAY CHALLENGE X: 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

Mar 10, 2015

Tuesday 03.10.15

"Ryli"

5 rounds for time of:
1,000 meter run (1K)
30 hip raises
30 Butterfly sit-ups

Compare to 03.10.14

Post time to comments.

Happy Birthday 
to my first baby,
Ryli 
She turns 11 today.

90 DAY CHALLENGE X: 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

Mar 9, 2015

Monday 03.09.15

HERO WOD

3 rounds for time of:
Run 800 meters
7 deadlifts, 60-80 lbs
10 burpee pull-ups (assist as needed)
14 single arm kettlebell thrusters, 20 lbs (7 each arm)
20 box jumps, 18-inch box

 Post time to comments.

*In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, who died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building.


90 DAY CHALLENGE X: 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

Mar 6, 2015

Friday 03.06.15

In front of a clock set for 12 minutes:
4 minutes of hang squat clean, 20-30 lbs
4 minutes of jump rope
4 minutes of burpees

Compare to 03.04.14

Post sum of hang squat clean, jump rope and burpee reps to comments.


90 DAY CHALLENGE X: 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

Mar 5, 2015

Thursday 03.05.15

4 rounds for time of:
25 Overhead walking lunges, 25 lbs.
25 Butterfly sit-ups

Post time to comments.


90 DAY CHALLENGE X: DAY 53
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

Mar 4, 2015

Wednesday 03.04.15

Hero WOD

30 bench presses, 20-30 lbs

Then, complete as many rounds as possible in 20 minutes of:
7 pull-ups (assist as needed)
77 double-unders (307 single)
20 squat clean thrusters, 20 lbs
28 butterfly sit-ups

Post rounds completed to comments.


90 DAY CHALLENGE X: 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

Mar 3, 2015

Tuesday 03.03.15

4 rounds for time of:
Run 500 meters
10 Front squats, 40-60 lbs

Post time to comments.


90 DAY CHALLENGE X: 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

Mar 2, 2015

Monday 03.02.15

Complete as many rounds as possible in 9 minutes of:
15 knees to elbows
10 deadlifts, 60-80 lbs
5 snatches, 20-30 lbs


90 DAY CHALLENGE X: 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