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 11, 2015

Friday 09.11.15


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.

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."


Julie said...

65# DL
Step ups
KTE on bar
All boy pu
40# thrusters
12# wb- (slams)
Burped to plank

30# DL
1/2 KTE on floor
1/2 gpu
20# thrusters
Burpee to plank

Whoo hoo for improvement! The men & women who lost their lives 14 years ago certainly made me push harder! My prayers for those families.

Great week ladies!! Happy Weekend!

stacey hutto said...

40# DL
KTE on floor
Single jump ropes
Rest as rx'd

Jen Roe said...

Ran 3 miles


35lbs on KB and thrusters
KTE on bar
Boy push ups

Jen Roe said...

Ran 3 miles


35lbs on KB and thrusters
KTE on bar
Boy push ups

jule said...

54# for dl
20# for thrusters
K2e on floor
20boy, 20 gpu

Gillian Monte said...

30lb deadlift
1/4 box jumps 3/4 step ups
KTE on floor
Push ups on knees
8lb wall ball
Single jump ropes
Thought the burpees were going to kill me for sure.

Jen Morse said...

I'm super slow... my excuse is I've been away from this stuff for so long. Lol
70# dl
16" box
25# kb
10@30# 20@20# thrusters
8# wb's

Andrews family said...

25# KB
K2E on floor
10 full push ups/30 on knees - all to floor
20# thrusters for wall ball - so I did a total of 80 thrusters

vs 21:39
14" box jumps
15# KB
Leg lifts for K2E
all push ups on knees

Not faster but much improved otherwise so I'll take it.

Brandy Lant said...

DL 60#
Box Jumps
KBS 20#
Boy Push-ups
Thrusters 45#
SDHP 20#

Donette said...

Timer stopped, I estimate around 25 min.

Donette said...

Timer stopped, I estimate around 25 min.

The Opposite of Imagination said...

65 lb DL
22" Box Jump
20 lb KB
K2E on Floor
45 lb Thrusters first 20
15 lb Thrusters second 20
10 BPU/30 GPU
10 lb wall ball
Single JR

Jenni said...

Beat my last year's time by 10 minutes! This is the hardest WOD of the year for me emotionally. Very motivating to not quit.

Monimoni said...

32:35. Tough! Truly inspired by the souls lost 14 yrs ago :(

Denise said...

65# deadlifts
25 lb KB
Boy push-ups
45 lb thrusters
15 lb wall all in basement on ceiling
Full burpees

Katie Fuller said...

split up into 2 rounds of 20
subbed du for more step ups
80lb dl
25lb kbs
40lb thr

Janelle said...

22 weeks preggo

135# DL
18" BJ
45 # thrusters
Double unders. Took forever because I was already tired.

Becky said...

40 lb dl
Knees to elbows on bar
Boy push ups
Single jump rope

Amber Carter said...

Done! Had to stop for a phone call but estimate about 30 min

Justine Duffy said...

Full push-ups
No jump with wall ball
Knee to chest on floor