Hiit Mama workouts are timed so time yourself and go as FAST AS YOU CAN!! That is how you get the cardio in. If you are a new Hiit Mama, just start with the workout of the day (WOD)...no need to go back to the first post because we will eventually repeat all those workouts. Make sure and post your time in the comment section so you can track your progress! Also, there are video demos of each exercise we do down the right side bar.

May 29, 2015

Friday 05.29.15

15-12-9 reps for time of:
Thrusters, 20-30 lbs
Pull-ups (assist as needed)
Butterfly sit-ups

Post time to comments.


90 DAY CHALLENGE XI: DAY 46
Vi-shake
no caffeine
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar 
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. ;)

18 comments:

E said...

Ran 1.5 miles to warm up
4:35 as rxed
Legs sore from those sprints!!

Brent and Britta said...

5:01
25 lb. kid for thrusters
Jump pull-ups

Aly said...

4:54
20 lb thrusters
BPUs instead of pull ups

James Family said...

5:15
30# thrusters
Jumping pull-ups

Julie said...

7:58
35# thrusters
12 jump pull ups- the rest were unassisted
Sit-ups on inclined bench arms crossed

aj said...

7:40
20#

Andrews family said...

5:17
30# thrusters
Reverse pull ups

laura said...

5:50
20# thruster
Pull ups on weighted machine
Sit ups on machine

Amber Carter said...

3:01

The Opposite of Imagination said...

7:57
45 lb thrusters
Band-Assisted Pull-ups (I'm getting stronger at these!)
BFSU

Stephanie James said...

3:40
Sub push ups for pull ups

Jenni said...

5:15
Standing pull-ups

Bri Seltzer said...

9:50 30# cleans subbed for thrusters

Becky said...

Did 21-15-9 in 9:30

Tera Stevens said...

6:11. 30#. BPU minus last 3. Gpu

Tera Stevens said...

6:11. 30#. BPU minus last 3. Gpu

Sally said...

6;51
Band assisted pull up
21#

slydegirll said...

6:02, jumping pullups and subbed bfsu for crunches and reverse crunches (diastasis)