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.

Sep 30, 2015

Wednesday 09.30.15

Complete as many rounds as possible in 25 minutes of:
10 pull-ups (assist as needed)
15 kettlebell swings, 20-25 lbs
20 box jumps, 18-inch box

 Post rounds completed to comments.


90 DAY CHALLENGE XII: DAY 30
Vi-shake
no caffeine
 only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake

Sep 29, 2015

Tuesday 09.29.15

"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 03.24.15

Post time to comments.


90 DAY CHALLENGE XII: DAY 29
Vi-shake
no caffeine
 only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake

Sep 28, 2015

Monday 09.28.15

7 rounds for time of:
10 sumo deadlift high pulls, 25 lbs
10 bench dips

Post time to comments.


90 DAY CHALLENGE XII: DAY 28
Vi-shake
no caffeine
 only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake

Sep 25, 2015

Friday 09.25.15

10 rounds, each for time, of:
100-meter sprint
Rest 90 seconds

Compare to 05.19.15

Post times for each round to comments.


90 DAY CHALLENGE XII: DAY 25
Vi-shake
no caffeine
 only 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 last January I did a clean30: 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."

Sep 24, 2015

Thursday 09.24.15

4 rounds for time of:
30 push-ups
20 front squats, 30-50 lbs
20 push presses, 20 lbs
30 butterfly sit-ups

Post time to comments.


90 DAY CHALLENGE XII: DAY 24
Vi-shake
no caffeine
 only fruit or veggie snacks
no food after 8:00pm
no alcohol

Sep 23, 2015

Wednesday 09.23.15

5 rounds, each for time, of:
Run 800 meters
40 Butterfly sit-ups
Rest 3 minutes


90 DAY CHALLENGE XII: DAY 23
Vi-shake
no caffeine
 only fruit or veggie snacks
no food after 8:00pm
no alcohol

Sep 22, 2015

Tueday 09.22.15

5 rounds for time of:
1 minute plank
12 knees to elbows
15 push-ups
12 dumbbell squat cleans, 10-15 lb dumbbells

Post time to comments.


90 DAY CHALLENGE XII: DAY 22
Vi-shake
no caffeine
 only fruit or veggie snacks
no food after 8:00pm
no alcohol

Sep 21, 2015

Monday 09.21.15

For time:
Run 1 mile
100 sit-ups
100 back extensions (superman or body surfers)
Run 1 mile

Mix and match back extensions and sit-ups as needed.

Post time to comments.


90 DAY CHALLENGE XII: DAY 21
Vi-shake
no caffeine
 only fruit or veggie snacks
no food after 8:00pm
no alcohol

Sep 18, 2015

Friday 09.18.15

5 rounds for time of:
20 Overhead walking lunges, 20 lbs
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Compare to 09.18.14

Post time to comments.


90 DAY CHALLENGE XII: DAY 17
Vi-shake
no caffeine
 only 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

Sep 17, 2015

Thursday 09.17.15

21-15-9 reps of:
Deadlifts, 60 lbs
Push-ups
Leg lifts

Compare to 09.17.14

Post time to comments.


90 DAY CHALLENGE XII: DAY 17
Vi-shake
no caffeine
 only fruit or veggie snacks
no food after 8:00pm

Sep 16, 2015

Wednesday 09.16.15

Complete as many reps as possible in 10 minutes of:
5 thrusters, 20-30 lbs
5 pull-ups
10 thrusters
10 push-ups
15 thrusters
15 butterfly sit-ups
20 thrusters
20 pull-ups
25 thrusters
25 push-ups
Etc., adding 5 reps to each exercise each round.


Post reps completed to comments.


90 DAY CHALLENGE XII: DAY 16
Vi-shake
no caffeine
 only fruit or veggie snacks
no food after 8:00pm

Sep 15, 2015

Tuesday 09.15.15

12-9-6 reps for time of:
Pull-ups (assist as needed)
Deadlifts, 60-80 lbs



90 DAY CHALLENGE XII: DAY 15
Vi-shake
no caffeine
 only fruit or veggie snacks
no food after 8:00pm

Sep 14, 2015

Monday 09.14.15

For time:
100 double-unders
500 meter run
25 step-ups with 20-lb. dumbbells to 18-inch box

Post time to comments.


90 DAY CHALLENGE XII: DAY 14
Vi-shake
no caffeine
 only fruit or veggie snacks
no food after 8:00pm

Sep 11, 2015

Friday 09.11.15

"911"

For time:
40 Deadlifts, 60 lbs
40 Box jump, 18 inch box
40 Kettlebell swings, 20 lbs
40 Knees to elbows
43 Butterfly sit-ups
40 Push-ups
40 Thrusters, 20 lbs
40 Wall ball shots, 10 pound ball
40 Burpees
40 Double-unders (264 singles)

(one rep for every firefighter, paramedic, police officer and port authority officer killed on 9-11)

Compare to 09.11.14

Post time to comments.

*In honor of the 2,753 souls who lost their lives on 9.11.01 including: 343 firefighters and paramedics, 23 NYPD officers, 37 Port Authority officers, 2,016 World Trade Center employees, 184 souls in the Pentagon and 246 airline passengers.We will never forget.


90 DAY CHALLENGE XII: DAY 11
Vi-shake
no caffeine
 only fruit or veggie snacks

NEXT WEEK'S ADDED CHALLENGE: no food after 8:00pm

 I realize that a few of my Mamas will have to modify this a bit, if you are a shift worker, etc. The point is to stop eating AT LEAST 2 hours before you go to bed. I would like most of us to stick to the 8:00pm rule, even if we stay up later than 10:00pm. :)

Eating Before Bed – What to Avoid

"One of the most important keys to your weight loss journey is not eating before bed. Eating before bed gives our body immediate fuel to be used as energy – the only problem is we don’t need energy at this time. The food that is not used for normal body processes (our bodies are still active when we sleep) is left to be digested by the body and is eventually stored. This is a lot of activity for a body that wants to be resting!
While on a weight loss journey we want to maximize the number of pounds we can lose everyday in a healthy manner. A great way to do this is to stop eating 2 hours before we go to bed. Not eating before bed allows our body’s natural sleeping metabolism to help us burn fat while we sleep. Instead of the sleeping energy processes using our pre-bed snack for fuel they are able to breakdown fat to gather energy to recover from our day. This is an important part of any weight loss journey and can be stalled by eating before bed.
By not eating after 8 pm we are limiting those extra calories that we may have eaten! Stop the madness and save yourself from these extra calories by not eating before bed.
Getting a good night sleep is important for everyone. It helps us re-energize from long, tiring days, rebuild our muscles from intense workouts, and relax our mind from the stresses of daily living. Eating before bed can have negative effects on our sleep quality. It can make us feel bloated, uncomfortable, stuffed or too hot. It can ruin our sleep. On top of that many people experience acid reflux if they eat in bed or eat and lie down right away making getting a good sleep much more difficult. If you feel like your sleep has been interrupted by poor digestion or stomach issues make sure you aren’t eating 2 hours before you go to bed.

Sleeping is the perfect time to give our body a rest from food. It wants to digest what it already has to deal with and doesn’t want you to add to the fire. This is saying that you are sticking to your 5-6 smalls meals per day and aren’t overly hungry at bed time. I will list a few pre-bed snacks for those who NEED an after dinner snack. There are going to be times when you need to eat before bed. Don’t go to bed hungry. If you can’t help it and need an after supper snack you need to try these few tips:
  • Re-evaluate your daily meals – are you eating enough throughout the day? Have you eaten every 3 hours today?
  • Make sure you are eating vegetables, a lean protein and a healthy fat for supper. This combination will keep you feeling full longer.
  • First try drinking a glass of water. Sometimes we are really just thirsty and water will do the trick.
  • As a last resort, try one of these after supper snacks – a banana with peanut butter, celery with peanut butter or a handful of almonds
 Reducing the Want to Eat Before Bed

One of the main reasons people eat at night is they don’t eat enough during the day. Many people have their biggest meal at dinner and then snack before bed. This extreme hunger from not eating during the day causes over-eating and worse cravings at night. The best way to prevent this is to eat small meals every 3 hours throughout the day and keep your body burning.
Much of our bedtime snacking is caused by stress. Stress is such a huge factor is stalling weight loss and can ruin your efforts if you let it! Recognize your stress don’t let it consume you. Do not turn to food in times of stress. One of the best ways to cut your nighttime binges is to reduce your overall stress! Try things like mediation, yoga or massage to reduce your stress and prevent eating at night.
Here are other ways to stop eating before bed:
  • Eat 5-6 small meals throughout the day.
  • Keep all junk food out of your house.
  • Form a habit of not eating after a certain time (if you go to bed at 10 pm stop eating every night at 8 pm)
  • Do your workouts in the morning.
  • Eat protein, healthy fats and lots of vegetables at supper time.
 Your Challenge This Week 

Today I want you to stop eating 2 hours before bed! You will feel lighter, less bloated, have increased weight loss, better sleeps and more energy. These are some amazing reasons to take on this added challenge."

Sep 10, 2015

Thursday 09.10.15

Complete as many rounds as possible in 15 minutes of:
5 squat cleans, 20-30 lbs
5 burpees, jumping over the bar

Post rounds completed to comments.


90 DAY CHALLENGE XII: DAY 10
Vi-shake
no caffeine
 only fruit or veggie snacks

Sep 9, 2015

Wednesday 09.09.15

For time:
21 deadlifts, 60 lbs
Run 400 meters
18 deadlifts, 60 lbs
Run 400 meters
15 deadlifts, 60 lbs
Run 400 meters
12 deadlifts, 60 lbs
Run 400 meters

Compare to 09.10.14

Post time to comments.


90 DAY CHALLENGE XII: DAY 9
Vi-shake
no caffeine
 only fruit or veggie snacks

Sep 8, 2015

Tuesday 09.08.15

Every minute on the minute for 20 minutes perform:
5 pull-ups
10 butterfly sit-ups
15 squats

If you fall behind the clock keep going for 20 minutes and see how many rounds you can complete. Post results to comments.


90 DAY CHALLENGE XII: DAY 8
Vi-shake
no caffeine
 only fruit or veggie snacks

Sep 7, 2015

Monday 09.07.15

"Amber"

7 rounds for time of:
7 Push-ups
7 Thrusters, 20 lbs
7 Burpees
7 Kettle bell swings, 20 lbs
7 Leg lifts

Compare to 09.08.14

Post time to comments.

Happy Birthday Amber!
(Yesterday)
Hiit Mama Amber

 Amber is a dedicated and super hot 34 year old mother of 5 and we have raised our matching kids together for the last 11 years. Our oldest sons were even born on the same day in the same hospital. Amber was one of my first followers and has seen amazing results during her 90 Day Challenges only a few months after delivering her 5th child. She is one hard core Hiit Mama and I am proud to call her friend.

90 DAY CHALLENGE XII: DAY 7
Vi-shake
no caffeine
 only fruit or veggie snacks

Sep 4, 2015

Friday 09.04.14

45-30-15 reps (or seconds) for time of:
Butterfly sit-ups
Hip raises
L-sit hold (seconds)
Plank hold (seconds)

Post time to comments.


90 DAY CHALLENGE XII: DAY 4
Vi-shake
no caffeine

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."
 

Sep 3, 2015

Thursday 09.03.15

For time:
100 wall-ball shots, 10-lb. ball

Post time to comments.


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

Sep 2, 2015

Wednesday 09.02.15

21-15-9 reps for time of:
Bench press, 20-40 lbs
Push-ups
Butterfly sit-ups

Post time to comments.


90 DAY CHALLENGE XII: DAY 2
Vi-shake
no caffeine

Sep 1, 2015

Tuesday 09.01.15

90 DAY CHALLENGE XII
Day: 1

Here we go Challenge Mamas... 
For the next 90 days we will be 
pushing ourselves harder, 
eating healthier,
 getting tighter and harder,
 and getting fit 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 lift heavier. We will not cut corners. We will not quit. We will not substitute (unless absolutely necessary). We will not miss a WOD. 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 and remeasure. Our improved times, measurements, and how our after pictures look will be the biggest indicator.


Today's WOD:

Run 5K

Compare to 08.03.15

Post time in comments.

I decided to have a 5K be our first and last WOD for this 90 Day Challenge because it will be a huge sign of progress in your fitness. Run as fast as you can today. Even if you have to walk, don't stop and log your time in the comments every day of this challenge. 


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

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!! :)




 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