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 31, 2016

Monday 10.31.16

Zombie Apocolypse

2 rounds for time of:
50 Push-ups
75 Butterfly sit-ups
50 Front squat, 40 lbs
75 Jump rope 

Compare to 10.31.13


Happy Halloween!

90 DAY CHALLENGE XV: DAY 29
Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks

Oct 28, 2016

Friday 10.28.16

27-21-15 reps for time of:
Back squats, 45-60 lbs
Handstand push-ups, scale as needed

Post time to comments.




90 DAY CHALLENGE XV: DAY 26
Vi-shake 
no caffeine
no soda
drink water
no alcohol


NEXT WEEK'S ADDED CHALLENGE: 
 only fruit or veggie snacks

"Eating healthy snacks is a simple method for ensuring that your body gets the nutrients and energy it  needs throughout the day. If you're on a weight management program, maintaining a regular snack time routine can actually help you stick to your diet, as long as you eat in moderation and choose healthy foods. Snacking is also important for athletes who need to stay in condition for competition, and for children who are still growing.



Healthy Eating Defined

It is important to know how to eat healthy. You should try to get three regular meals per day, in the morning, afternoon and evening, as the Center for Young Women's Health recommends. Ideally, snacks should not substitute for regular, full meals; you should snack when you need extra energy or feel hungry, but don't overeat. Try to eat foods from all the food groups -- fruits, vegetables, proteins, grains, healthy fats and dairy -- in order to get the maximum benefit.

Snacking for Athletics

Athletes and people who engage in regular physical exercise need more energy than those who have a sedentary lifestyle, as Drugs.com notes. However, a busy schedule may make it difficult to get these extra calories and nutrients through proper mealtimes. Healthy snacks allow you to make up the difference without taking too much time for preparation and eating. Snacking before exercise can also give you an energy boost to aid your performance, while having a snack after exertion helps prevent overeating during mealtime. In fact, eating an apple can give you an energy boost similar to coffee or energy drinks but without the harmful drugs and chemicals or the inevitable crash, as well as providing so many nutrients such as 12% of your daily recommended intake of fiber, 10% of your daily recommended intake of vitamin C, and trace amounts of minerals such as calcium, potassium, and manganese. You can't get that in a cup of coffee!

Children's Physical Development

During adolescence, children's bodies start developing rapidly. This process takes a lot of energy, and therefore often leaves kids feeling hungry, KidsHealth explains. Healthy snacking helps meet children's elevated nutritional requirements while ensuring that they don't gain excessive amounts of weight or consume foods that contain unhealthy amounts of sodium, carbohydrates and fats. This is especially important for teenagers, who may tend to opt for unhealthy, nutrient-poor junk foods for their snacks and meals.

Weight Management

Contrary to popular belief, snacking does not destroy diets, as long as it is properly planned. In reality, healthy snacking helps prevent binge eating, MayoClinic.com notes. When your hunger is momentarily alleviated, you will be less likely to overindulge. But it all depends on your choice of snack food. The best options are foods that make you feel full, provide you with nutrients, while still leaving your appetite for a proper meal still intact.




Healthy Snack Choices

There are several foods to choose from if you're looking for a healthy snack. In general, the fresher and less processed the food, the better. Fruits and vegetables are among the most popular, since they contain lots of nutrients with little to no fat and are still very filling. Nuts and seeds, on the other hand, have high amounts of amounts of both protein and healthy monounsaturated fat. However, their high calorie content means they should be eaten in moderation."

Oct 27, 2016

Thursday 10.27.16

Keller

3 rounds for time of:
Run 400 meters
21 kettlebell swings, 20-25 lbs
12 pull-ups, assist as needed

Compare to 03.09.16

Post time to comments.


90 DAY CHALLENGE XV: DAY 25
Vi-shake 
no caffeine
no soda
drink water
no alcohol

Oct 26, 2016

Wednesday 10.26.16

Complete as many rounds as possible in 10 minutes of:
20 Butterfly sit-ups
5 Squat cleans, 45 lbs

Post rounds completed to comments.


90 DAY CHALLENGE XV: DAY 24
Vi-shake 
no caffeine
no soda
drink water
no alcohol

Oct 25, 2016

Tuesday 10.25.16

Complete as many rounds as possible in 40 minutes of:
Run 500 meters
50 double-unders (sub: 200 single)

Post rounds completed to comments.



90 DAY CHALLENGE XV: DAY 23
Vi-shake 
no caffeine
no soda
drink water
no alcohol

Oct 24, 2016

Monday 10.24.16

HERO WOD

Complete as many rounds as possible in 20 minutes of:
5 pull-ups, assist as needed
10 push-ups
15 squats
5 pull-ups, assist as needed
10 thrusters, 20-45 lbs

Post rounds completed to comments.

*In honor of Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, who was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death.



90 DAY CHALLENGE XV: DAY 22
Vi-shake 
no caffeine
no soda
drink water
no alcohol

Oct 21, 2016

Friday 10. 21.16

"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 10.21.15

Post rounds completed to comments.


Happy Birthday to my BFF!
Melissa is my go to, ride or die, sounding board, advisor, soul sister, best friend. I am better for knowing her. She is an incredible Mom of 4 and I am proud to call her a Hiit Mama! 

90 DAY CHALLENGE XV: DAY 19
Vi-shake 
no caffeine
no soda
drink water


NEXT WEEK'S ADDED CHALLENGE: no alcohol

5 Ways Alcohol Hinders Fat Loss

1. ALCOHOL SUPPLIES ALMOST TWICE AS MANY CALORIES AS PROTEIN & CARBOHYDRATES

At seven calories per gram, alcohol supplies almost twice as many as protein and carbohydrates. In fact, alcohol has only two fewer calories than fat, which has nine per gram. It must also be remembered that the calories in alcohol lack the nutrients beneficial for a healthy metabolism and will therefore hasten fat storage. The calories found in the average alcoholic drink are quite concentrated compared to many foods, and this actually causes one to inadvertently take in many more calories than would otherwise be consumed. Alcohol is quite deceptive in that it passes through the system rapidly, often before the drinker is aware of the number of drinks they have had. Alcoholic drinks also contain calories from other sources, which add to overall caloric intake. Certain cocktails, for example, contain fats. Wine and beer both have high carbohydrate content. Although the affects these various calorie types have on the body are different - carbohydrates release insulin, which can hasten fat storage, while fats will be stored directly in the fat cells - the overall result is added body fat. An example of how many calories can be easily consumed can be seen with a small glass of wine: a 5-ounce glass of wine will typically contain 110 calories, 91 of which come from the alcohol itself (13 grams), with the remaining five grams coming from carbohydrates. 

2. ALCOHOL DAMAGES THE STOMACH, KIDNEYS, AND LIVER

Given alcohol is a by-product of yeast digestion; it has an irritating effect on the lining of the stomach and gradually weakens the kidneys and liver, leading to serious health problems - even death in certain instances. Any weakening of the stomach will lessen the rate and efficiency at which food is digested, which ultimately interferes with a healthy metabolism and the weight loss process. The liver - which processes toxins and breaks down fats for fuel - is crucial when it comes to maintaining a healthy body composition. Alcohol is at its most destructive during the liver's detoxification process.

3. ALCOHOL LOOSENS THE INHIBITIONS

While drinking, people usually will not stop to consider the impact alcohol is having on their bodies; such is alcohol's affect on loosening the inhibitions. The result of this relaxed thinking could mean more calories consumed and extra body fat gains. Those drinking might also eat more of the wrong kinds of food, without thinking of the consequences.
Alcohol tends to have an appetite stimulating effect as it provides little in the way of nutrition, leaving a craving for other foods at the time of consumption. Add this to the fact that fatty and salty foods tend to accompany most occasions featuring alcohol (as well as alcohol actually stimulating one's appetite for these kinds of foods), and the general loosening of resolve that goes with an inebriated mindset, and you have a recipe for excess fat gain. Alcohol has also been shown to affect motivation, making a healthy diet harder to stay on while it is being used.

4. ALCOHOL LOWERS TESTOSTERONE

Testosterone, which has a powerful fat loss effect, is reduced whenever alcohol is consumed, thus halting its full potential as a fat burner. Also, testosterone as an anabolic hormone, contributes to gains in lean muscle mass. Lowered testosterone means fewer muscle gains, and less muscle means a lowered metabolic rate. A lower metabolic rate will make the job of losing fat all the more harder. This is what governs the way we use energy. Those with a higher metabolic rate will burn more calories at rest. By interfering with testosterone production, alcohol indirectly causes the body to lower its metabolic rate (and thus the rate at which it uses energy) and directly prohibits testosterone from exerting its powerful fat-burning effects. 

5. ALCOHOL INCREASES APPETITE


Touched on briefly in point three, alcohol can increase appetite, making the combination of alcohol and a fattening meal all the more worse. A Canadian study showed that alcohol consumed before a meal increased caloric intake to a far greater extent than did a carbohydrate drink. Also, researchers from Denmark's Royal Veterinary and Agricultural University showed that if a group of men were given a meal and allowed to eat as much as they wanted, alcohol, rather than a soft drink, would increase the amount of food consumed.

Oct 20, 2016

Thursday 10.20.2016

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

Compare to 10.12.15

Post time to comments.


90 DAY CHALLENGE XV: DAY 18
Vi-shake 
no caffeine
no soda
drink water every day

Oct 19, 2016

Wednesday 10.19.16

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

Compare to 10.09.15

Post rounds completed to comments. 


90 DAY CHALLENGE XV: DAY 17
Vi-shake 
no caffeine
no soda
drink water every day

Oct 18, 2016

Tuesday 10.18.16

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

Compare to 10.07.15

Post reps completed for each couplet to comments.



90 DAY CHALLENGE XV: DAY 16
Vi-shake 
no caffeine
no soda
drink water every day

Oct 17, 2016

Monday 10.17.16

HERO WOD

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

Compare to 10.06.15

Post time to comments.

 

90 DAY CHALLENGE XV: DAY 15
Vi-shake 
no caffeine
no soda
drink water every day

Oct 14, 2016

Friday 10.14.16

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

Compare to 10.05.15

Post rounds completed to comments.



90 DAY CHALLENGE XV: DAY 12
Vi-shake 
no caffeine
no soda

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."

Oct 13, 2016

Thursday 10.13.16

"Britta" 

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

Compare to 

Happy Birthday Britta!
My favorite and only 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 XV: DAY 11
Vi-shake 
no caffeine
no soda

Oct 12, 2016

Wednesday 10.12.16

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 10.02.15

Post time to comments.


90 DAY CHALLENGE XV: DAY 10
Vi-shake 
no caffeine
no soda

Oct 11, 2016

Tuesday 10.11.16

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders (sub: 120 singles)
15 power snatches, 30-45 lbs

Post rounds completed to comments.


90 DAY CHALLENGE XV: DAY 9
Vi-shake 
no caffeine
no soda

Oct 10, 2016

Monday 10.10.16

Complete as many rounds as possible in 25 minutes of:
25 thrusters, 20-45 lbs
25 burpees
25 sumo deadlift high pulls, 25 lbs

Post rounds completed to comments.


90 DAY CHALLENGE XV: DAY 8
Vi-shake 
no caffeine
no soda

Oct 7, 2016

Friday 10.07.16

For time:
50 wall-ball shots
50 deadlifts, 60-80 lbs
50 handstand push-ups, scale as needed

Post time to comments.




90 DAY CHALLENGE XV: DAY 5
Vi-shake 
no caffeine

NEXT WEEK'S ADDED CHALLENGE: no soda

"We all know that drinking soda isn't good for us. We know that it would be better for our health if instead we drank [insert pretty much any other beverage choice here]. But there's just something about soda that keeps drawing us back. Whether you call it "soda," "pop," "soda pop," "Coke," or something else entirely, it's a good idea to stop drinking it once and for all. Here's why:

Health Reasons to Stop Drinking Soda

Here are just a few of the scientifically researched reasons to kick the habit.

1. Soda increases your blood pressure.
A March 2011 study links soda consumption to higher blood pressure.
2. Soda destroys your teeth.
In case your dentist hadn't told you, between the sugar and the acidity, pop is terrible for your teeth. It erodes your tooth enamel!
3. It contains an ingredient banned in over 100 countries.
About 10% of soda flavors contain BVO, or brominated vegetable oil, which is banned by the World Health organization and 100 countries.
4. It makes you fat.
Calories from drinks including soda make up over 20% of the total daily calories consumed by Americans, according to a 2004 article in the American Journal of Preventive Medicine (as cited by WebMD).
5. It may lead to diabetes.
Non-diet soft drinks contribute to the onset of type 2 diabetes. Even if you drink diet, you may not be in the clear (see the study published by the American Heart Association discussed below).
6. It may lead to heart disease. 
According to a study published by the American Heart Association, "Drinking as little as one can of soda a day — regular or diet — is associated with a 48% increased risk of metabolic syndrome, a key  predecessor of heart disease and diabetes."
7. Soda consumption is linked to osteoporosis.
Soda drinking has been associated with lower bone mineral density in women and children. The phosphorus content of colas triggers calcium loss leading to osteoporosis.
8. Drinking cola can increase your risk of kidney stones.
A study published in Epidemiology found that "Drinking 2 or more colas per day was associated with increased risk of chronic kidney disease."
9. Soda can cause heartburn. 
It shouldn't surprise you that highly acidic sodas can lead to heartburn.
10. It's linked with liver problems.
A study found that people with liver problems are also more likely to drink soda.
11. Your soda likely either contains aspartame or high fructose corn syrup.
If you drink diet soda, your pop has some sort of artificial sweetener. If you drink full-calorie soda, chances are it has high fructose corn syrup. There are long debates about these ingredients and studies are not entirely conclusive, but both ingredients are artificial and are likely not good for you.

Financial Reasons to Stop Drinking Soda

If saving money motivates you to kick a bad habit, here are the top three financial reasons to quit drinking soda.

12. The out of pocket cost of drinking pop adds up.
The average American drinks 216 liters (that's 7304 ounces, or about 365 20-ounce bottles) a year. If you purchased your soda only at a vending machine, that's about $550/ year. If, instead, you put this into a retirement account for 30 years at a 7% interest rate compounded annually, you'd have about $60,000. Even if you buy your soda at the grocery store for 40 cents a can, that's still $243 per year and over $26,000 over 30 years.
13. You'll make poorer financial decisions by drinking diet soda.
A research study looking at decision making after drinking soda found that "The sugar-free soda drinkers were more likely to choose the immediate reward, even though it was less money and not the best overall decision. "
14. The long term health consequences lead to high medical expenses.
I've listed numerous health reasons to not drink soda pop below — if you have even one of these health problems because of (or it's exacerbated by) drinking soda, your long-term medical costs will skyrocket."

 Don't count yourselves out my soda lovin' Mamas! You can do this and you will get HUGE rewards by making this change! Just one soda a day equals 20 lbs of fat a year!.....And, I heard the nutritionist for the Dallas Cowboys Cheerleaders tell them that carbonation causes cellulite!! AHHH!! I am not saying that is true....but just the thought is reason enough for me right there!! The less soda you drink, the less you will crave it. I can attest to that!

Oct 6, 2016

Thursday 10.06.16

Complete as many rounds as possible in 25 minutes of:
25 single-arm dumbbell overhead lunges, 10-20 lbs
25 donkey kicks, squeeze a 10-20 lb dumbbell in the crook of your knee
25 weighted sit-ups, 10 lb weight ball

Post rounds completed to comments.


90 DAY CHALLENGE XV: DAY 4
Vi-shake 
no caffeine

Oct 5, 2016

Wednesday 10.05.16

3 rounds for time of:
Run 400 meters
30 squats
20 push press, 20-45 lbs

Compare to 10.01.15

Post time to comments.


90 DAY CHALLENGE XV: DAY 3
Vi-shake 
no caffeine

Oct 4, 2016

Tuesday 10.04.16

HERO WOD

Complete as many rounds as possible in 20 minutes of:
5 deadlifts, 60-80 lbs
10 knees-to-elbows
15 bar-facing burpees


Post rounds completed to comments.

*In honor of Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, who died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 



Let me know in the comments below
 if you have committed to this 90 Day Challenge
 and I will add you to our challenge roll call! 
*include your first name, last initial, and state

90 DAY CHALLENGE XV: DAY 2
Vi-shake 
no caffeine