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 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. ;)

12 comments:

E said...

Well I had the numbers all mixed up so I ran 10 minutes of intervals for warmup then I did the 20 minutes but did:
20 sit-ups
40 push-ups
100 jump ropes
(I must have done this too early before my brain was functioning)
And I did 5 full rounds and then up to 15 push-ups. Good workout even though I did backwards...arms feel like jello

Julie said...

Started with 12-9-6-3
40# power clean
12# ball slams
Burpee box jumps
Did in 7:13

Used remaining time to get in 4 full rounds
Boy pu
Reverse crunches

Holly D. said...

6 rounds in 21:10, could've sworn I did more, haha!
Lots of breaks on sit-ups!

Jana Pace said...

3 full rounds with 20 op & 30 sit-ups in to 4th

jule said...

6 rounds plus 12 push-ups as rx

Gillian Monte said...

6 rounds + push-ups and 33 sit-ups
Regular push-ups first two rounds then switched to knees.

Andrews family said...

Made up yesterday's WOD.

Then - last year subbed body surfers for sit ups so did it again this year to compare.

8 full rounds
Push ups on knees, chest to ground
Sub body surfers for sit ups

Vs 7 rounds + 12 push ups

Heather Foster said...

5 plus 20 push ups

Jen Roe said...

Ran 4 miles then

7 rounds

All boy push ups

Shawntae Berry said...

Hiit mamas northglenn
Shawntae 6 + pu
Holly 7
Courtney 3 1/2
Alexis 5

Miz Fit said...

made it to 74 jmp rope in 3rd round.
did it as 80 single jmp rope. will continue this way until i don't suck so much at it! ;)

Justine Duffy said...

6 rounds
Timer ran out before I did the last round of jumprope. Just finished it up afterward
Half modified half real push-ups