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.

Feb 29, 2016

Monday 02.29.16

HERO WOD

For time:
1-mile run
100 push-ups
100-meter bear crawl
1-mile run
100-meter walking lunges
100 butterfly sit-ups
1-mile run 

Post time to comments.

*In honor of Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana, who was killed during a robbery attempt in Bogotà, Colombia, on June 20, 2013.


90 DAY CHALLENGE XIII: DAY 57
Vi-shake 
no caffeine
no soda
drink water
no alcohol
fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 
no fried food

Feb 26, 2016

Friday 02.26.16

For time:
5 handstand push-ups (modify as needed)
10 one-legged squats, alternating
15 pull-ups (assist as needed)
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
15 handstand push-ups
30 one-legged squats, alternating
45 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

Compare to 02.26.15

Post time to comments.


90 DAY CHALLENGE XIII: DAY 54
Vi-shake 
no caffeine
no soda
drink water
no alcohol
fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 


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. ;)

Feb 25, 2016

Thursday 02.25.16

4 rounds for time of:
10 Sumo deadlift high-pulls, 20 lbs 
10 Push presses, 20 lbs
20 Weighted squats, 40-60 lbs

Compare to 02.25.15

Post time to comments.



90 DAY CHALLENGE XIII: DAY 53
Vi-shake 
no caffeine
no soda
drink water
no alcohol
fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 

Feb 24, 2016

Wednesday 02.24.16

10 200-meter sprints

Rest as needed between efforts. 

Post best and worst times to comments.

Compare to 02.24.15


90 DAY CHALLENGE XIII: DAY 52
Vi-shake 
no caffeine
no soda
drink water
no alcohol
fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 

Feb 23, 2016

Tuesday 02.23.16

21-15-9 reps for time of:
Deadlifts, 60-80 lbs
Walking-lunges steps, each leg
Bar-facing burpees


Post time to comments.


90 DAY CHALLENGE XIII: DAY 51
Vi-shake 
no caffeine
no soda
drink water
no alcohol
fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 

Feb 22, 2016

Monday 02.22.16

For time, working on the odd minutes, and resting on the even minutes:
100 butterfly sit-ups
125 push presses, 20-30 lbs
150 squats

Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc. 

Post time to comments.




90 DAY CHALLENGE XIII: DAY 50
Vi-shake 
no caffeine
no soda
drink water
no alcohol
fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 

Feb 19, 2016

Friday 02.19.16

*NOTICE: Hiit Mamas is going through a bit of a facelift so for the time being, the hiitmamas.com address won't work but the hiitmamas.blogspot.com will. 

15-12-9 reps for time of:
Thrusters, 20-30 lbs
Butterfly sit-ups

Rest 2 minutes

12-9-6 reps for time of:
Thrusters, 20-30 lbs
Butterfly sit-ups

Rest 2 minutes

9-6-3 reps for time of:
Thrusters, 20-30 lbs
Butterfly sit-ups

Compare to 02.19.15

Post time for each couplet to comments.


90 DAY CHALLENGE XIII: DAY 47
Vi-shake 
no caffeine
no soda
drink water
no alcohol
fruit or veggie snacks
no food after 8:00pm


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."

Feb 18, 2016

Thursday 02.18.16

*NOTICE: Hiit Mamas is going through a bit of a facelift so for the time being, the hiitmamas.com address won't work but the hiitmamas.blogspot.com will. 


"Freaky Fifty"  

For time:
50 box jumps, 18-inch box
50 jumping pull-ups
50 kettlebell swings, 20 lbs
50 walking-lunge steps
50 knees-to-elbows
50 push presses, 20 lbs
50 back extensions (or body surfers)
50 wall-ball shots, 10 lb ball
50 burpees
50 double-unders (200 single jump)

Compare to 02.16.15

Post time to comments.

*Mamas, this is a different WOD than the Fit Fifty which is reverse order. It is intentional so please do in this order.



90 DAY CHALLENGE XIII: DAY 46
Vi-shake 
no caffeine
no soda
drink water
no alcohol
fruit or veggie snacks
no food after 8:00pm
no fried food

Feb 17, 2016

Wednesday 02.17.16

Linds

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift, 60 lbs
Bench press, 20 lbs
Clean, 20 lbs

Post time to comments.


Happy Birthday Linds!!

90 DAY CHALLENGE XIII: DAY 45
Vi-shake 
no caffeine
no soda
drink water
no alcohol
fruit or veggie snacks
no food after 8:00pm
no fried food

Feb 16, 2016

Tuesday 02.16.16

For time:
50 double-unders (x4 singles)
15 pull-ups, assist as needed
15 squat clean thrusters, 15-lb. dumbbells
40 double-unders

14 pull-ups, assist as needed
14 squat clean thrusters, 15-lb. dumbbells
30 double-unders

13 pull-ups, assist as needed
13 squat clean thrusters, 15-lb. dumbbells

Post time to comments.



90 DAY CHALLENGE XIII: DAY 44
Vi-shake 
no caffeine
no soda
drink water
no alcohol
fruit or veggie snacks
no food after 8:00pm
no fried food

Feb 15, 2016

Monday 02.15.16

For time:

Run 5K.


Post time to comments.


Compare to 01.04.16

We are at our half way point now so lets see the progress you have made since your 5K at the beginning of this 90 Day Challenge!


90 DAY CHALLENGE XIII: DAY 43
Vi-shake 
no caffeine
no soda
drink water
no alcohol
fruit or veggie snacks
no food after 8:00pm
no fried food

Feb 12, 2016

Friday 02.12.16

Complete as many rounds as possible in 20 minutes of:
10 burped pull-ups
30 squats
30 seconds of handstand hold

This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall.

Post rounds completed to comments.



90 DAY CHALLENGE XIII: DAY 40
Vi-shake 
no caffeine
no soda
drink water
no alcohol
fruit or veggie snacks
no food after 8:00pm

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. ;)

Feb 11, 2016

Thursday 02.11.16

This is a 30 minute circuit:

Three 5-minute rounds for max reps at each station:

From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 10-lb. dumbbell snatches
From 3:00-4:00, pull-ups
From 4:00-5:00, 10-lb. dumbbell hang squat cleans 
Rest 5 minutes between rounds. (Tip: stretch during 5 minute rests)


Post number of reps completed each round to comments.


90 DAY CHALLENGE XIII: DAY 39
Vi-shake 
no caffeine
no soda
drink water
no alcohol
fruit or veggie snacks
no food after 8:00pm

Feb 10, 2016

Wednesday 02.10.16

For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters


Post time and load to comments.



90 DAY CHALLENGE XIII: DAY 38
Vi-shake 
no caffeine
no soda
drink water
no alcohol
fruit or veggie snacks
no food after 8:00pm

Feb 9, 2016

Tuesday 02.09.16

4 rounds for time of:
20 front squats, 40-60 lbs
20 box jumps, 18 inch box

Post time to comments.




90 DAY CHALLENGE XIII: DAY 37
Vi-shake 
no caffeine
no soda
drink water
no alcohol
fruit or veggie snacks
no food after 8:00pm

Feb 8, 2016

Monday 02.08.16

"Corey" 

For time:
Run 500 meters
50 Butterfly sit-ups
Run 1,000 meters
30 Butterfly sit-ups
Run 2,000 meters 
20 Butterfly sit-ups

Compare to 01.30.15


90 DAY CHALLENGE XIII: DAY 36
Vi-shake 
no caffeine
no soda
drink water
no alcohol
fruit or veggie snacks
no food after 8:00pm

Feb 5, 2016

Friday 02.05.16

HERO WOD

Complete as many rounds as possible in 20 minutes of:
15 pull-ups (assist as needed)
5 burpees
200-meter run

Post rounds completed to comments.

*In honor of U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, who died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.



90 DAY CHALLENGE XIII: DAY 33
Vi-shake 
no caffeine
no soda
drink water
no alcohol
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."

Feb 4, 2016

Thursday 02.04.16

5 rounds for reps of:
1 minute of 60-lb. deadlifts
1 minute of push-ups
1 minute of strict knees-to-elbows

Post reps completed to comments.



90 DAY CHALLENGE XIII: DAY 32
Vi-shake 
no caffeine
no soda
drink water
no alcohol
fruit or veggie snacks