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.

Jun 30, 2016

Thursday 06.30.16

For time:
15 pull-ups
Run 500 meters
15 push-ups
Run 500 meters
10 pull-ups
Run 500 meters
10 push-ups
Run 500 meters
5 pull-ups
Run 500 meters
5 push-ups
Run 500 meters 

Post time to comments.



90 DAY CHALLENGE XIV: 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
eliminate wheat

Jun 29, 2016

Wednesday 06.29.16

4 rounds for time of:
20 sumo deadlift high pulls, 20-25 lbs
30 butterfly sit-ups

Post time to comments.



90 DAY CHALLENGE XIV: 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
eliminate wheat

Jun 28, 2016

Tuesday 06.28.16

Complete as much as possible in 20 minutes of:
10 handstand push-ups, scale as needed
20 single-leg squats, alternating
30 pull-ups, assist as needed
15 handstand push-ups
30 single-leg squats, alternating
45 pull-ups
20 handstand push-ups
40 single-leg squats, alternating
60 pull-ups
25 handstand push-ups
50 single-leg squats, alternating
75 pull-ups
30 handstand push-ups
60 single-leg squats, alternating
90 pull-ups 

Post reps completed to comments.




90 DAY CHALLENGE XIV: 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
eliminate wheat

Jun 27, 2016

Monday 06.27.16

Inverse Tabata shoulder press, 30 lbs.
Inverse Tabata front squat, 60-80 lbs.
Inverse Tabata deadlift, 60-80 lbs. 

The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises. 

Post total number of reps for each exercise to comments. 

Compare to 11.17.14.



90 DAY CHALLENGE XIV: 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
eliminate wheat

Jun 24, 2016

Friday 06.24.16

"Army"

With a single 20 lb kettlebell:
21 Sumo dead lift high pull
50 Swings
21 Overhead squats, left arm
50 Swings
21 Overhead squats, right arm
50 Swings
21 Sumo dead lift high pull

Compare to 03.31.14

Post time to comments.



90 DAY CHALLENGE XIV: 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
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

Jun 23, 2016

Thursday 06.23.16

"Killa"

For time: 
30 Cleans, 20-30 lbs
Run 1 mile
50 Butterfly sit-ups
Run 1 mile
100 Burpees

Compare to 10.16.12


90 DAY CHALLENGE XIV: DAY 67
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

Jun 22, 2016

Wednesday 06.22.16

WOD Make Up Day

Today is your chance to make up a missed WOD...

Make up your won WOD...

Or pick a favorite WOD from the past!


Post to comments the WOD you did and your time. If you are making up a WOD, go back to that post and post your time on it so you can compare to it the next time we do it.  


90 DAY CHALLENGE XIV: DAY 66
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

Jun 21, 2016

Tuesday 06.21.16

HERO WOD

5 rounds for time of:
Run 400 meters
30 box jumps, 18-inch box
30 wall-ball shots, 10-lb. Ball 
Post time to comments. 

Compare to 12.22.14.


90 DAY CHALLENGE XIV: DAY 65
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

Jun 20, 2016

Monday 06.20.16

"Christian"

10 rounds, each for time of:
15 Push-ups
Sprint 60 yards
Rest 60 seconds

Compare to 06.23.15

Post time to comments.
 Happy Birthday 
  to my handsome hubby!

He makes my life awesome.

90 DAY CHALLENGE XIV: DAY 64
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

Jun 17, 2016

Friday 06.17.16

For time:
Run 800 meters
40 Pull-ups (assist as needed)
Run 800 meters
40 Push-ups
Run 800 meters
40 Butterfly sit-ups

Compare to 06.11.15

Post time to comments.


90 DAY CHALLENGE XIV: DAY 61
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!

Jun 16, 2016

Thursday 06.16.16

For time:
25 walking lunges
20 pull-ups (assist as needed)
50 box jumps, 18-inch box
20 double-unders (80 single jump)
25 bench dips
20 knees-to-elbows
30 kettlebell swings, 20 lbs
30 butterfly sit-ups
20 hang squat cleans, 10-15 lb dumbbells
25 back extensions or body surfers
30 wall-ball shots, 10 lb ball
  
Compare to 06.24.15

Post time to comments.


90 DAY CHALLENGE XIV: DAY 60
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

Jun 15, 2016

Wednesday 06.15.16

21-18-15-12-9-6-3 rep rounds of:
Sumo deadlift high-pull, 20-30 lbs
Push press, 20-30 lbs

Compare to 06.12.15

Post time to comments.


90 DAY CHALLENGE XIV: DAY 59
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

Jun 14, 2016

Tuesday 06.14.16

5 rounds for max reps of:
Deadlifts. 60-80 lbs
Bench dips 

Post reps for both exercises in all rounds.


90 DAY CHALLENGE XIV: DAY 58
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

Jun 13, 2016

Monday 06.13.16

21-15-9 reps for time of:
Hang squat cleans, 20-40 lbs
Pull-ups, assist as needed

Post time to comments.


90 DAY CHALLENGE XIV: 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
get 8 hours of sleep

Jun 10, 2016

Friday 06.10.16

7 rounds for time of:
Run 250 meters
20 Butterfly sit-ups

Compare to 06.04.15

Post time to comments.


90 DAY CHALLENGE XIV: DAY 54
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

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

Jun 9, 2016

Thursday 06.09.16

Complete as many rounds as possible in 10 minutes of:
10 burpees
20 wall-ball shots, 10 lb ball

Post rounds completed to comments.

Compare to 06.03.15


90 DAY CHALLENGE XIV: DAY 53
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

Jun 8, 2016

Wednesday 06.08.16

21-15-9 reps for time of:
Deadlifts, 60 lbs
Pull-ups (assist as needed)

Compare to 06.10.15

Post time to comments.


90 DAY CHALLENGE XIV: DAY 52
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