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.

Nov 30, 2016

Wednesday 11.30.16

10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters, 20-40 lbs
Rest 30 seconds
Post total reps completed to comments.
Compare to 04.20.15.



90 DAY CHALLENGE XV: 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
sleep 8 hours

Nov 29, 2016

Tuesday 11.29.16

5 rounds, each for time, of:
Run 800 meters
Rest 3 minutes
Post time for each interval to comments.
Compare to 08.23.16.



90 DAY CHALLENGE XV: 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
sleep 8 hours

Nov 28, 2016

Monday 11.28.16

For time:
Run 500 meters
50 handstand push-ups, scale as needed
50 pull-ups, assist as needed
50 sumo deadlift high pulls, 25-45 lbs
50 burpees
50 toes-to-bars
Run 500 meters
Post time to comments.


90 DAY CHALLENGE XV: 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

Forgot to post the weekly challenge on Friday!! 

THIS 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

Nov 25, 2016

Friday 11.25.16

For time:
100 burpees
Post time to comments.


90 DAY CHALLENGE XV: 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

Nov 24, 2016

Thursday 11.24.16

Happy Thanksgiving!! 

3 rounds of:
Turkey, 20 lbs
Stuffing
Rolls with butter
Mashed potatoes
Gravy
Cranberry sauce
Brussel sprouts
Apple pie
Pumpkin pie
Deviled eggs
Chubby apple dip
10 meter run to the couch for football and a nap

We aren't WODing today... are you kidding!?!
Have a great holiday. :)


90 DAY CHALLENGE XV: 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

Nov 23, 2016

Wednesday 11.23.16

"Danielle"
For time:
40 pull-ups, assist as needed
400-meter run
21 thrusters, 20-45 lbs
800-meter run
21 thrusters, 20-45 lbs
400-meter run
40 pull-ups, assist as needed
Post time to comments.
Compare to 04.02.14


90 DAY CHALLENGE XV: 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

Nov 22, 2016

Tuesday 11.22.16

21-15-9 reps for time of:
Deadlifts, 60-80 lbs
Burpees, jumping over the barbell

Post time to comments.


90 DAY CHALLENGE XV: DAY 51
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

Nov 21, 2016

Monday 11.21.16

"Jenni"

3 rounds for time of:
Run 900 meters
50 Body surfers
30 push-ups
50 Butterfly sit-ups

Post time to comments.

Happy Birthday to ME!!
(yesterday)

I turned 38 yesterday and feel so lucky and so blessed to be where I am in my life. I am fulfilling every dream that I have ever had for myself and when it came to blow out the candles on my cake, I had nothing to wish for. Thank you to all of you who have encouraged me, motivated me, and shared your stories with me in gratitude. You have kept Hiit Mamas going strong and this hobby that I have had for the last 5 years is quickly becoming my career. I am blessed to have found my calling and something that fulfills the needs I have as an active woman and fitness junkie while staying home with my 4 growing, busy kids. It has been an awesome journey and I am so excited for the future. Thank you to all my loyal Hiit Mamas!

90 DAY CHALLENGE XV: DAY 50
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

Nov 18, 2016

Friday 11.18.16

Complete rounds for 20 minutes of:
5 pull-ups, assist as needed
10 push-ups
15 squats
20 burpees
Post number of rounds to comments.


90 DAY CHALLENGE XV: DAY 47
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. ;)

Nov 17, 2016

Thursday 11.17.16

10 rounds for time of:
7 sumo deadlift high pulls, 25 lbs
7 front squats, 45 lbs
7 push jerks, 20-45 lbs
Post time to comments.


90 DAY CHALLENGE XV: DAY 46
Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 

Nov 16, 2016

Wednesday 11.16.16

Blow It Up
8 minutes to complete:
1-mile run
45-65-lb. deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
20-45-lb. power cleans, max reps
Then, 12 minutes to complete:
1-mile run
20-45-lb. overhead squats, max reps
Do not rest between rounds. Time your mile runs and count your reps for each exercise and post run times and reps completed for each exercise to comments.


90 DAY CHALLENGE XV: DAY 45
Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 

Nov 15, 2016

Tuesday 11.15.16

3 rounds, each for time of:
100 single-unders
50 double-unders
Rest as needed between rounds.
Post time for each round to comments.


90 DAY CHALLENGE XV: DAY 44
Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 

Nov 14, 2016

Monday 11.14.16

4 rounds for time of:
Lunge 100 meters
Run 300 meters
Post time to comments.


90 DAY CHALLENGE XV: DAY 43
Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 

Nov 11, 2016

Friday 11.11.16

Complete as many rounds as possible in 15 minutes of:
4 pull-ups, assist as needed
6 Turkish get-ups, 20 lb kettle bell or dumbbell
8 push-ups
Post rounds completed to comments.

TURKISH GET UP DEMO:


90 DAY CHALLENGE XV: 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: 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. 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."

Nov 10, 2016

Thursday 11.10.16

Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups to 6-in. deficit, scale as needed
200 meter run
30 single-legged squats, alternating
Post rounds completed to comments.



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

Nov 9, 2016

Wednesday 11.09.16

Complete as many rounds as possible in 15 minutes of:
25 pull-ups, assist as needed
500 meter run
100 squats
50 box jump, 18 in. box
25 butterfly sit-ups




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

Nov 8, 2016

Tuesday 11.08.16

Complete as many rounds as possible in 10 minutes of:
20 butterfly sit-ups
10 squat cleans, 30-45 lbs

Post rounds completed to comments.


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

Nov 7, 2016

Monday 11.07.16

For time:
1,000-m run
50 wall-ball shots
50 box jumps
750-m run
35 wall-ball shots
35 box jumps
500-m run
25 wall-ball shots
25 box jumps

Use a 10-lb. ball and a 18-in. box.

Post time to comments.



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