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.

Oct 30, 2015

Friday 10.30.15

5 2-minute rounds of:
5 pull-ups (assist as needed)
150-yard shuttle sprint (25 yards there and back, 3 times)
Max reps 20-lb. thrusters

Rest 3 minutes between rounds. Post number of thrusters completed each round to comments.


90 DAY CHALLENGE XII: DAY 60
Vi-shake
no caffeine
 only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
get 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

Oct 29, 2015

Thursday 10.29.15

5 rounds for time of:
30 Hip raises
Bear crawl, 50 feet
50 Walking lunges

Post time to comments.


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

Oct 28, 2015

Wednesday 10.28.15

21-18-15-12-9-6-3 reps for time of:
Bench dips
Weighted squats, 40-60 lbs

Post time to comments.


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

Oct 27, 2015

Tuesday 10.27.15

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

Post time to comments.


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

Oct 26, 2015

Monday 10.26.15

In front of a clock set for 12 minutes:
1 minute of 18-inch box jumps
1 minute of 20-lb. sumo deadlift high pulls
2 minutes of 18-inch box jumps
2 minutes of 20-lb. sumo deadlift high pulls
3 minutes of 18-inch box jumps
3 minutes of 20-lb. sumo deadlift high pulls

Compare to 04.18.14

Post reps for each set to comments.


90 DAY CHALLENGE XII: DAY 56
Vi-shake
no caffeine
 only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
get 8 hours of sleep
no preservatives

Oct 23, 2015

Friday 10.23.15

Complete as many rounds as possible in 10 minutes of:
10 butterfly sit-ups
15 push-ups
10 butterfly sit-ups
30 squats

Compare to 10.22.14

Post rounds completed to comments.

Red: in honor of red ribbon week.

90 DAY CHALLENGE XII: DAY 53
Vi-shake
no caffeine
 only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
get 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 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!

Oct 22, 2015

Thursday 10.22.15

3 rounds for time of:
Run 500 meters
21 burpees
12 thrusters, 20-30 lbs

Post time to comments.


90 DAY CHALLENGE XII: DAY 52
Vi-shake
no caffeine
 only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
get 8 hours of sleep

Oct 21, 2015

Wednesday 10.21.15

"Melissa"

Complete as many rounds as possible in 10 minutes of:
10 double unders (40 single jump rope)
15 kettlebell swings, 20 lbs
20 walking lunges

Compare to 10.21.14

Post rounds completed to comments.

Happy Birthday to my BFF!
My best friend, Melissa, was due to deliver her 4th child on the 18th....
 I wonder if she will still be pregnant when this posts?!? 
I love this girl and could not live without her. 
Happy Birthday Mel!

90 DAY CHALLENGE XII: DAY 51
Vi-shake
no caffeine
 only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
get 8 hours of sleep

Oct 20, 2015

Tuesday 10.20.15

5 rounds for time of:
Run 800 meters
10 bench presses, 20-30 lbs
10  push-ups

Post time to comments.


90 DAY CHALLENGE XII: DAY 50
Vi-shake
no caffeine
 only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
get 8 hours of sleep

Oct 19, 2015

Monday 10.19.15

For time:
10 box jumps, 18-inch box
10 pull-ups (assist as needed)
20 kettlebell swings, 20-25 lbs
20 one-legged squats, alternating
30 knees-to-elbows
30 front squats, 40 lbs
40 butterfly sit-ups
40 medicine ball cleans, 20-lb ball
50 burpees
50 double-unders (sub: 200 SJR)

Post time to comments.


90 DAY CHALLENGE XII: DAY 49
Vi-shake
no caffeine
 only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
get 8 hours of sleep

Oct 16, 2015

Friday 10.16.15

For time:
50 double-unders (200 single jump)
21 front squats, 40 lbs
21 push presses, 20 lbs
50 double-unders (200 single jump)
15 front squats, 40 lbs
15 push presses, 20 lbs
50 double-unders (200 single jump)
9 front squats, 40 lbs
9 push presses, 20 lbs

Compare to 10.16.14

Post time to comments.


90 DAY CHALLENGE XII: DAY 46
Vi-shake
no caffeine
 only 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

Oct 15, 2015

Thursday 10.15.15

For time:
30 deadlifts, 60-80 lbs
Run 3K
30 front squats, 40-60 lbs

Post time to comments.


90 DAY CHALLENGE XII: DAY 45
Vi-shake
no caffeine
 only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food

Oct 14, 2015

Wednesday 10.14.15

HERO WOD

9 rounds for time with a partner of:
9 pull-ups
11 cleans, 20 lbs
50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy child (or object) to carry. ;)


90 DAY CHALLENGE XII: DAY 44
Vi-shake
no caffeine
 only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food

Oct 13, 2015

Tuesday 10.13.15

"Britta"

3 rounds for time of:
Run 500 meters
30 Thrusters, 20lbs
15 Push-ups

Happy Birthday Britta!
My only and favorite sister!  
 It's my sister's birthday today! She was my very first follower and still keeps me on my toes by beating me every single time. She is lightening fast and forever young and an amazing example to her 3 kids. Happy Birthday Britta! I lobe you!


90 DAY CHALLENGE XII: DAY 43
Vi-shake
no caffeine
 only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food

Oct 12, 2015

Monday 10.12.15

5 rounds for time of:
10 deadlifts, 60-80 lbs
10 snatches, 20 lbs
10 handstand push-ups (scale as needed)
10 snatches, 20 lbs

Post time to comments.


90 DAY CHALLENGE XII: DAY 42
Vi-shake
no caffeine
 only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food

Oct 9, 2015

Friday 10.09.15

Complete as many rounds in 20 minutes as you can of:
20 Push-ups
40 Sit-ups
80 Jump rope

Compare to 10.09.14

Post rounds completed to comments.


90 DAY CHALLENGE XII: DAY 39
Vi-shake
no caffeine
 only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
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. ;)

Oct 8, 2015

Thursday 10.08.15

"Frances"

21-15-9 reps for time of:
Thrusters, 20-30 lbs
Pull-ups (assist as needed)

Compare to 11.05.14

Post time to comments.


90 DAY CHALLENGE XII: DAY 38
Vi-shake
no caffeine
 only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day

Oct 7, 2015

Wednesday 10.07.15

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
Deadlifts, 40-60 lbs
Handstand push-ups (scale as needed)

Rest 3 minutes

Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
Power cleans, 20-30 lbs
One-legged squats

Post reps completed for each couplet to comments.


90 DAY CHALLENGE XII: DAY 37
Vi-shake
no caffeine
 only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day

Oct 6, 2015

Tuesday 10.06.15

HERO WOD

3 rounds for time of:
Run 800 meters
30 Dumbbell squat clean, 10-15 lb dumbbells
30 burpees

Compare to 05.16.14

Post time to comments.

 

90 DAY CHALLENGE XII: DAY 36
Vi-shake
no caffeine
 only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day

Oct 5, 2015

Monday 10.05.15

Complete as many rounds as possible in 30 minutes of:
12 walking-lunge steps
15 butterfly sit-ups
15 hip raises
5 push-ups

Post rounds completed to comments.


90 DAY CHALLENGE XII: DAY 35
Vi-shake
no caffeine
 only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day

Oct 2, 2015

Friday 10.02.15

For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
Thrusters, 20 lbs
Push-ups (assist as needed)
Knees to elbows

Compare to 10.03.14

Post time to comments.


90 DAY CHALLENGE XII: DAY 32
Vi-shake
no caffeine
 only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake

THIS WEEK'S ADDED CHALLENGE: drink half of your body weight
 in ounces of water every day


Can drinking water help you lose weight?

Our bodies are about 70% water, yet so many of us deprive our bodies of this readily available, free drink. By filling up your body's "tank" with water every day, you will definitely  begin to lose weight and feel better. If you have ever wondered, "Does drinking water help you lose weight?".........

1. When you drink water, you will feel less hungry

"Various research shows that if you drink 2 cups of water 30 minutes before a meal then you will consume 75 calories less on average during that meal. That full-feeling, helping you to shave off 75 calories a meal, may not sound like anything significant to you, but if you ate 75 calories less for 2 meals a day, then in one day that is 150 calories less, and in one year that is that is 52,800 calories less. Divide that by 3,500 (the number of calories to lose 1 pound) and you've got yourself a 15 lb. weight loss in one year!"

2. When you drink water, your body burns more stored fat

"When you are trying to lose weight the parts of your body that you're focused on probably are not your kidneys and liver, but these parts are vital to weight loss. So a quick bio lesson is in order. The job of your kidneys is to eliminate waste. One job of your liver is to metabolize stored fat into usable energy. If your kidneys don't get enough water to do their job (eliminate waste), then they "ask" the liver to help out. The liver dutifully says, "yes," but it is your body that suffers. You see, if the liver is doing the work of the kidneys then it has less resources to do its own job well - and remember, its job is to burn fat. So you can help your liver do its job better, by helping your kidneys out, by drinking more water."

3. When you drink water, you will have more energy

"Even the slightest bit of dehydration can leave you feeling sluggish and that's not a good thing if you are trying to lose weight. Look back at the bio lesson on the liver. Recall that one job of your liver is to burn fat into usable energy. You do not want to be lacking in usable energy if you want to lose weight. Losing weight involves activity, moving, exercise, and if you are sluggish what is the first thing you do - probably sit on the couch in front of the television instead of going for a brisk walk or run. Being sluggish just weighs you down (pun intended). But you can turn it around by filling up with water, feeling more energetic, and becoming more active."

4. When you drink water, you are able to build more muscle

"Anyone who has ever been interested in weight loss probably knows that muscles burn more calories at rest than fat. So the more muscle you have, the more fat your body burns even when it's at rest. Think of it this way, blood plasma is 90% water and so water is like an ever-flowing stream in your body that carries oxygen and nutrients to your muscles, organs and entire body. This water transportation system, delivering nourishment, is not only vital to keeping your muscles hydrated so they contract, function, and build up optimally, but necessary for your entire body to have an overall feeling of well-being."

5. When you drink water, your metabolism increases

"When you think of metabolism, think of fat-burning. If you could burn fat faster and more efficiently then you could lose more weight. German researchers once conducted a study where they measured the participants' resting metabolism before and after they drank about two cups of water. The results showed that after 10 minutes their rates of metabolism began to pick up, after 40 minutes their metabolic rates' were 30% greater, and they remained at this faster rate for at least an hour. Simply put, increased metabolism burns more calories and when you are losing weight calorie burning is a critical piece of the equation."