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.

Mar 31, 2016

Thursday 03.31.16

HERO WOD

3 rounds, each for time of:
4 snatches, 20-30 lbs
5 front squats, 60-80 lbs
6 power cleans, 20-30 lbs
7 pull-ups, assist as needed
50 butterfly sit-ups
Rest 3 minutes between rounds. 

Post times to comments.

*In honor of firefighter Brian Woehlke, 29, of Detroit, Michigan, who died at the scene of a fire in Westland, Michigan, on May 8, 2013. 




90 DAY CHALLENGE XIII: DAY 88
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
get 8 hours of sleep
no preservatives
eliminate wheat
finish strong!

Mar 30, 2016

Wednesday 03.30.16

Complete as many rounds as possible in 20 minutes of:
200-meter farmers carry, 20-lb. dumbbells
100-meter walking lunge
50-meter bear crawl

Post rounds completed to comments.



90 DAY CHALLENGE XIII: DAY 87
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
get 8 hours of sleep
no preservatives
eliminate wheat
finish strong!

Mar 29, 2016

Tuesday 03.29.16

21-18-15-12-9-6-3 reps for time of:
Thrusters, 20-30 lbs
Burpees 

Compare to 04.09.15

Post time to comments.




90 DAY CHALLENGE XIII: DAY 86
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
get 8 hours of sleep
no preservatives
eliminate wheat
finish strong!

Mar 28, 2016

Monday 03.28.16

In front of a clock set for 12 minutes:
1 minute of 18-inch box jumps
1 minute of 25-lb. sumo deadlift high pulls
2 minutes of 18-inch box jumps
2 minutes of 25-lb. sumo deadlift high pulls
3 minutes of 18-inch box jumps
3 minutes of 25-lb. sumo deadlift high pulls 

Compare to 10.26.15

Post reps for each set to comments. 



90 DAY CHALLENGE XIII: DAY 85
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
get 8 hours of sleep
no preservatives
eliminate wheat
finish strong!

Mar 25, 2016

Friday 03.25.16

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups (scale as needed)
3 cleans, 20-30 lbs
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Compare to 03.25.15

Post reps completed to comments.


90 DAY CHALLENGE XIII: DAY 82
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
get 8 hours of sleep
no preservatives
eliminate wheat

NEXT WEEK'S ADDED CHALLENGE: keep up the good work and finish strong!


All of you Mamas have made me so proud. We only have 16 days left of this challenge and I want all of you to be proud of how far you have come so far and give yourself a high five for sticking with it. Let's cheer each other on for the rest of our 16 days!!

Mar 24, 2016

Thursday 03.24.16

Complete as many rounds and reps as possible in 14 minutes of:
7 pull-ups (assist as needed)
50 wall-ball shots, 10-lb. ball to 10 feet
100 double-unders (400 single jump rope)

Compare to 03.17.15

Post rounds completed to comments.


90 DAY CHALLENGE XIII: DAY 81
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
get 8 hours of sleep
no preservatives
eliminate wheat

Mar 23, 2016

Wednesday 03.23.16

Pick one: 

 "Mary"

Run 800 meters
50 squats
Run 800 meters
50 sit-ups
Run 800 meters

 OR



"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 both to 03.24.15

Since it is two of my Texas Mama's birthdays today, you can pick which WOD you want, the "Mary" or the "Jamie". ;)

Happy Birthday Jamie & Mary!!!

90 DAY CHALLENGE XIII: DAY 80
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
get 8 hours of sleep
no preservatives
eliminate wheat

Mar 22, 2016

Tuesday 03.22.16

Run 2K.

Compare to 03.23.15



90 DAY CHALLENGE XIII: DAY 79
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
get 8 hours of sleep
no preservatives
eliminate wheat

Mar 21, 2016

Monday 03.21.16

NOTE TO SELF: DO NOT POST THIS WOD AGAIN

Hero WOD 

5 rounds for time of:
35 kettlebell swings, 20 lbs
30 push-ups
25 pull-ups (assist as needed)
20 box jumps, 18-inch box
1-mile run

Compare to 03.20.15

Post time to comments.



90 DAY CHALLENGE XIII: DAY 78
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
get 8 hours of sleep
no preservatives
eliminate wheat

Mar 18, 2016

Friday 03.18.16

"Aubrey"

21-15-9 reps of:
Push-ups
Bench dips
Butterfly sit-ups

Compare to 03.18.15


Happy Birthday Aubrey!!



90 DAY CHALLENGE XIII: DAY 75
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
get 8 hours of sleep
no preservatives

NEXT WEEK'S ADDED CHALLENGE: eliminate wheat

3 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.


  1. It contains a Super Starch -- amylopectin A that is super fattening.
  2. It contains a form of Super Gluten that is super-inflammatory.
  3. It contains forms of a Super Drug that is super-addictive and makes you crave and eat more.
  
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

Mar 17, 2016

Thursday 03.17.16

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches, 30 lbs
3 pull-ups, assist as needed

Post rounds/reps completed to comments.



90 DAY CHALLENGE XIII: DAY 74
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
get 8 hours of sleep
no preservatives

Mar 16, 2016

Wednesday 03.16.15

Final Countdown

Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters 

Compare to 05.21.15.

Post time to comments. 




90 DAY CHALLENGE XIII: DAY 73
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
get 8 hours of sleep
no preservatives

Mar 15, 2016

Tuesday 03.15.16

For time:
1 round of:
  50 double-unders (200 single)
  50 squats
  25 push press, 20-30 lbs
Then, 2 rounds of:
  30 double-unders (120 single)
  30 squats
  15 push press, 20-30 lbs
Then, 3 rounds of:
  20 double-unders (80 singles)
  20 squats
  10 push press, 20-30 lbs

Post time to comments.



90 DAY CHALLENGE XIII: DAY 72
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
get 8 hours of sleep
no preservatives

Mar 14, 2016

Monday 03.14.16

"Loren" 

4 rounds for time of:
Run 200 meters
11 Thrusters, 20 lbs
Run 200 meters
11 Push press, 20 lbs
Run 200 meters
11 Bench press, 20 lbs

Compare to 03.13.15

Post time to comments.


 Happy Birthday Loren!
(yesterday)
We miss you!
Come home soon.

90 DAY CHALLENGE XIII: DAY 71
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
get 8 hours of sleep
no preservatives

Mar 11, 2016

Friday 03.11.16

HERO WOD

5 rounds for time of:
6 deadlifts, 60-80 lbs.
6 burpees
5 cleans, 20 lbs.
5 pull-ups, assist as needed
6 thrusters, 20 lbs.
6 butterfly sit-ups 

Post time to comments.




90 DAY CHALLENGE XIII: DAY 68
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
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!