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Hiit Mamas

Drop Your Excuses To The Floor

Friday 04.26.13

Complete as many rounds in 20 minutes as you can of:
5 Push-ups
10 Butterfly sit-ups
15 Squats

Compare to 01.13.12 

 90 DAY CHALLENGE II: DAY 19
Vi-shake
no caffeine
no soda

 

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.”

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Tagged With: 90 Day Challenge, AMRAP, push-up, sit-up, squat, stop at 8pm 122 Comments

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Comments

  1. Lauren says

    April 26, 2013 at 10:38 am

    5 rounds in 9:20 – baby woke up! 🙁 Will try to do again later… I did do 10 boy push ups though!

    Reply
  2. martha says

    April 26, 2013 at 10:52 am

    14 as rxd could have gone faster 🙁

    Reply
  3. Leah Sullivan says

    April 26, 2013 at 11:01 am

    it's been a while since I did one of your workouts but I'm glad to be back !
    took an extra 3 seconds to complete 22 rds as rxed!

    Reply
  4. Kim Jackson says

    April 26, 2013 at 11:22 am

    18 rds plus pu and cfsu for 19th rd.
    All bpu 🙂

    Reply
  5. Bondanza Bonanza says

    April 26, 2013 at 12:05 pm

    Only 10 but ALL BOY push ups! So exciting!! 🙂

    Reply
  6. Sharon says

    April 26, 2013 at 12:14 pm

    19+push-ups

    Reply
  7. Megan Jordan says

    April 26, 2013 at 12:16 pm

    20 + 5, 10, 10 squats

    Reply
  8. LeeMac says

    April 26, 2013 at 12:33 pm

    17 or 18…, lost count
    All boy p/u

    Reply
  9. Jorgie Hadder says

    April 26, 2013 at 12:52 pm

    17 rounds all boy p/u

    Reply
  10. Zareena Koch says

    April 26, 2013 at 1:03 pm

    15 rounds and BOY PUSH UPS!!! Never before so many in so many rounds! Thanks for these great workouts and happy weekend!!

    Reply
  11. Living Simple Living Clean says

    April 26, 2013 at 1:25 pm

    18 + pu

    Reply
  12. Holly says

    April 26, 2013 at 1:27 pm

    I have no idea. I forgot to count, then I guessed, then I lost count again…repeat
    Maybe around 20? Who cares!? It was really good , I never stopped and I was moving fast for me. That's what matters!

    Reply
  13. Jill says

    April 26, 2013 at 1:32 pm

    20 rounds plus 5 p/u and 4 sit ups. All guy p/u

    Reply
  14. Patricia P says

    April 26, 2013 at 1:34 pm

    17 rounds- pu- 8 sit ups
    All bpu

    Reply
  15. mbrous2 says

    April 26, 2013 at 1:41 pm

    13 rounds
    1st 10 rounds I alternated sets of beginner handstand push-ups and bpu. Last 3 rounds were bpu.

    Reply
  16. kasey says

    April 26, 2013 at 1:51 pm

    21 rounds plus 13 reps. all boy push ups

    Reply
  17. Brittany says

    April 26, 2013 at 1:54 pm

    Ran 10 min
    14 rounds + 5 pu
    1st round boy pu

    Reply
  18. Julia says

    April 26, 2013 at 1:56 pm

    18 + pu & 4 cfsup

    Reply
  19. Melanie says

    April 26, 2013 at 2:04 pm

    16 rounds boy pu

    Reply
  20. Courtney says

    April 26, 2013 at 2:11 pm

    17 rounds w/ boy push-ups

    Reply
  21. JojoBee says

    April 26, 2013 at 2:18 pm

    16 rounds with bpu

    Reply
  22. Ronna James says

    April 26, 2013 at 2:38 pm

    18 rounds plus 5 pu and 10 sit-ups
    A few rounds of regular pu, but mostly gpu.

    Reply
  23. Brent and Britta says

    April 26, 2013 at 3:06 pm

    18 rounds (I think… The kids kept messing with the hot wheels I was using as counters)
    Compare to 21 in January (2012) with regular sit-ups

    Reply
  24. Ro and Pax's Mama says

    April 26, 2013 at 3:06 pm

    16

    Reply
  25. Katherine says

    April 26, 2013 at 3:07 pm

    either 16 2/3 or 17 2/3
    boy push ups for first 10 rounds, then switched to gpu

    Reply
  26. Jen Roe says

    April 26, 2013 at 3:21 pm

    Ran 4.5 miles

    24 rounds plus pushups, situps and 5 squats. All boy push ups.

    Reply
  27. Danielle St. Cyr says

    April 26, 2013 at 3:23 pm

    12 all bpu

    Reply
  28. Shawntae Berry says

    April 26, 2013 at 3:28 pm

    Jenelle & Shawntae 25 rounds bpu

    Reply
  29. Nichole Rieger says

    April 26, 2013 at 3:53 pm

    14 rounds

    Reply
  30. Errolyn says

    April 26, 2013 at 3:55 pm

    11+pu
    all gpu
    rail assist on squats

    Reply
  31. Erika Sullivan says

    April 26, 2013 at 3:56 pm

    17 rounds and girl push-ups! Thank goodness there was no running today!! Happy Weekend!

    Reply
  32. Becky Parker says

    April 26, 2013 at 4:09 pm

    20 rounds plus push-ups, sit-ups, and 2 squats

    Reply
  33. Carissa says

    April 26, 2013 at 4:22 pm

    14 plus p/u and s/u. bpu,cfsu, focused on good form. not too tired. maybe should have gone faster and focused less on form? still got a good sweat and felt like a great workout.

    Reply
  34. Ian and Amy says

    April 26, 2013 at 4:26 pm

    21

    Reply
  35. Katie Fuller says

    April 26, 2013 at 4:29 pm

    15 rounds
    30 lbs on squats
    all regular push ups

    Reply
  36. Kelly says

    April 26, 2013 at 4:32 pm

    17 rounds, plus 5 push-ups, 10 cfsu, and 10 squats. All as rx'd. All bpu!

    Reply
  37. Bean says

    April 26, 2013 at 4:38 pm

    14
    4 rounds leg lifts in place of sit ups

    Reply
  38. Angie says

    April 26, 2013 at 4:40 pm

    13 Rounds. The was a really good one. A friend joined me. She didn't think you could get a good workout in 20 minutes and was shocked at how she felt afterwards. Lmbo.

    Reply
  39. April B says

    April 26, 2013 at 4:50 pm

    10 rounds. Not feeling so hot today, so I'll admit I didn't try my hardest.

    Reply
  40. Marjie says

    April 26, 2013 at 4:56 pm

    16

    Reply
  41. Maura Sumpter says

    April 26, 2013 at 5:01 pm

    17 all bpus

    Reply
  42. Rujoco03 says

    April 26, 2013 at 5:03 pm

    18 about half bpu and half gpu

    Reply
  43. Whitney says

    April 26, 2013 at 5:04 pm

    16 with all bpu.

    Reply
  44. Laura says

    April 26, 2013 at 5:05 pm

    14 all regular pu's

    Reply
  45. Aly says

    April 26, 2013 at 5:31 pm

    18 rounds
    1st round bpu's, the rest gpu's
    Dripping anyways!!! 😀

    Reply
  46. Erica says

    April 26, 2013 at 5:44 pm

    12 rounds plus push ups and sit ups.

    Reply
  47. Karen Armstrong says

    April 26, 2013 at 6:03 pm

    18 rounds

    Reply
  48. sullyjam says

    April 26, 2013 at 6:08 pm

    18 rounds as Rx'd! Woohoo!

    Reply
  49. Erin says

    April 26, 2013 at 7:04 pm

    17, bpu +jump squats

    Reply
  50. thea says

    April 26, 2013 at 7:08 pm

    17 rounds
    4 mile run

    Reply
  51. Kari F. says

    April 26, 2013 at 7:24 pm

    18 rounds. I was going for 20. All toe pushups.

    Reply
  52. wow mom says

    April 26, 2013 at 7:49 pm

    15

    Reply
  53. Crystal Britt says

    April 26, 2013 at 8:00 pm

    12 as rx'd

    Reply
  54. Katie Oakes says

    April 26, 2013 at 8:20 pm

    18 rounds, but with all gpu's. Proud to say I was shooting for 15, so I really pushed myself to crank out the last 3. Kudos to the Rock Stars above! You women are something to reckon with! Blessings on your weekends!

    Reply
    • Katie Oakes says

      June 5, 2013 at 9:58 pm

      New time: 20 rounds in 20:09. All bpu and cfsu. I'm improving! Woo hoo!

      Reply
  55. Melissa says

    April 26, 2013 at 8:30 pm

    12 rounds.
    All BPUs!!!

    Battling costochondritis, so stretching out my rib cage during situps really slowed me down.

    This is my second ever Crossfit Mama workout! Love it.

    Reply
  56. Liz says

    April 26, 2013 at 8:31 pm

    19 mostly gpu

    Reply
  57. Rachael says

    April 26, 2013 at 8:38 pm

    16 rounds as rx'd.
    All bpu! So excited!!
    Really tried to go into a full squat.

    Reply
  58. Rachael says

    April 26, 2013 at 8:41 pm

    Forgot the 5 push-ups and 3 sit-ups of the 17th round. 🙂

    Reply
  59. Anna Briskie says

    April 26, 2013 at 8:59 pm

    15 rounds
    ALL BPU
    20# squats

    Reply
  60. MBasic says

    April 26, 2013 at 9:18 pm

    Ran 2 miles, then 20 rounds plus 5 push ups

    Reply
  61. Kimberly S says

    April 26, 2013 at 9:24 pm

    16 rounds, 5 pu and 5 situp

    Reply
  62. Diana in Maine says

    April 26, 2013 at 9:46 pm

    16 rounds as rx'd!!

    Ready for recuperation, I will be walking with the dog over the weekend.

    Reply
  63. Dianaghek says

    April 26, 2013 at 9:47 pm

    14 rounds

    Reply
  64. Unknown says

    April 26, 2013 at 10:10 pm

    15 rounds, gpu- AmyP98

    Reply
  65. Ashley Jones says

    April 26, 2013 at 10:42 pm

    20 rounds plus 5 push ups (all boy push ups), 10 cfsu and 8 squats

    Reply
  66. The Opposite of Imagination says

    April 26, 2013 at 11:04 pm

    14 rounds plus 5 pushups.
    All boy pushups.
    Happy Friday!

    Reply
  67. Jess Dooley says

    April 26, 2013 at 11:34 pm

    8 rounds plus push-ups

    Reply
  68. tasha says

    April 27, 2013 at 12:30 am

    15 rounds

    Reply
  69. Sara says

    April 27, 2013 at 1:20 am

    11 rounds and I did the last 5 rounds with real push ups. For the first time, ever!

    Reply
  70. Dawniey says

    April 27, 2013 at 1:26 am

    13 or 14. I did attempt a bpu, but I fell, so all gpu's. Im glad I attemptes though!!

    Reply
  71. Jennifer Gores-Todd says

    April 27, 2013 at 1:28 am

    19 rounds plus pushups, situps, and 5 squats. All bpu

    Reply
  72. Donette says

    April 27, 2013 at 1:29 am

    14, most with bpus.

    Reply
  73. Kalyn says

    April 27, 2013 at 1:58 am

    13 rounds + 5 extra push ups and 10 cfsu. Did gpu.

    Reply
  74. Jen Mango says

    April 27, 2013 at 2:05 am

    3 squats away from 12, mostly gpu

    Reply
  75. one of us says

    April 27, 2013 at 3:13 am

    As rx'd 18 plus 5 toe push-ups & 9 sit-ups. Plus 20 min spin.

    Reply
  76. Lora Halttunen says

    April 27, 2013 at 5:32 am

    24 rounds + 5pushups had to hold my 1 year old the first 7 rounds of sit ups and squats. Dripping sweat though!

    Reply
  77. Denise says

    April 27, 2013 at 10:22 am

    18 rounds. 5 push-ups and 6 sit-ups into 19th round. Boy push-ups.
    And squats past 90 degrees

    Reply
  78. Nikki French says

    April 27, 2013 at 11:06 am

    20+ rounds….I lost count! As RXd.

    Reply
  79. Becky says

    April 27, 2013 at 12:01 pm

    14 rounds
    All boy push ups. Should have gone faster 🙁

    Reply
  80. Melody Hunsaker says

    April 27, 2013 at 2:09 pm

    12~ First 4 were all BPU. All the rest was first one or two were BPU then the rest G. Really struggled with the sit ups.

    Reply
  81. Bethany Ingram says

    April 27, 2013 at 4:22 pm

    18 with p/u, squats and 8 sit ups. Did all girl with 10 push ups in each round. 3 mi run before

    Reply
  82. Diana in Maine says

    April 27, 2013 at 4:49 pm

    When I perform squats, whether it's air squats or weighted squats I always go past 90 degrees. Is this true for everyone else??

    Reply
  83. Jana Pace says

    April 27, 2013 at 4:59 pm

    13 2/3

    Reply
  84. Valentine says

    April 27, 2013 at 5:55 pm

    Ran 3 miles

    21 as RX'd.

    Reply
  85. Gillian Monte says

    April 27, 2013 at 6:50 pm

    13 rounds plus pushups and situps.

    Reply
  86. KPgr8ful says

    April 27, 2013 at 7:10 pm

    17 rounds + 15 push ups (to make it an even 100 push ups)
    Bpu
    Switched btwn cfsu & leg lifts every other round
    Speed skaters for squats in first 10 rounds, then squats for last 7 rounds

    Reply
  87. Melissa says

    April 27, 2013 at 7:28 pm

    11 rounds. Y'all are speedy!! I didn't get this in on Friday so I did it Saturday.

    Reply
  88. laura says

    April 27, 2013 at 8:34 pm

    23 rounds, 5 pushusps & 5 cfsu into the 24th.ran out of time fri so did this sat!

    Reply
  89. Allison says

    April 27, 2013 at 8:36 pm

    25 rounds as rxed

    Reply
  90. Kate Huether says

    April 27, 2013 at 10:16 pm

    20 rounds with boy pushups and 5 seconds to spare, did 1 round every minute consistently.

    Reply
  91. beckylinn says

    April 27, 2013 at 10:32 pm

    10 rnds, gpu. Took rest day on Friday, completed Saturday

    Reply
  92. Katie B says

    April 27, 2013 at 10:43 pm

    13. Almost all boy push ups!

    Reply
  93. Hannah says

    April 28, 2013 at 12:32 am

    15 rounds as rx'd

    Reply
  94. Katie C. says

    April 28, 2013 at 12:49 am

    19, I liked the short bursts of push ups! I feel stronger after last week!

    Reply
  95. Katie C. says

    April 28, 2013 at 12:49 am

    19, I liked the short bursts of push ups! I feel stronger after last week!

    Reply
  96. Mrs. Stamp says

    April 28, 2013 at 1:05 am

    Got a new interval timer and was trying it out, and it malfunctioned a little, so not sure of exact number of rounds. I only got through 10 rounds and wondered why I was so slow . . . then I realized I did 30 sit ups (half with feet under chair) each round instead of 10 haha. phew abs are killing me though! Did knee push ups, but was feeling these were too easy when only doing 5 at a time. Not strong enough for full proper ones yet, but getting there 🙂 Did this workout Sat – also went for nice family walk and did interval strength training to work on my upper body!

    Reply
  97. BMART says

    April 28, 2013 at 10:14 am

    20 rounds + pushups and situps
    gpu

    Reply
  98. Amy Schwendemann says

    April 28, 2013 at 3:01 pm

    16 rounds with mostly bpu.

    Reply
  99. Lea says

    April 28, 2013 at 5:30 pm

    19 rounds on the buzzer

    Reply
  100. missm says

    April 28, 2013 at 10:30 pm

    I am a working mom so I do my workouts at 8pm. I'm so hungry after I workout. I try to just drink a tall glass of veggie juice and sometimes a bowl of cereal. Any suggestions on this?

    Reply
    • Jenni says

      April 28, 2013 at 11:08 pm

      Have a Vi-shape shake! Only 90 calories, will fill you up and cool you down, less than 1 gram of sugar=no turning all that hard work into fat, and you will be giving your muscles the protein and amino acid they need for recovery and to build lean muscle, which burns fat! Win-win!

      Reply
  101. Jen23 says

    April 28, 2013 at 11:08 pm

    11 rounds in 11 minutes!!

    Haven't worked out in a few weeks, we just moved. Glad to be back!!

    Reply
  102. Jessica says

    April 29, 2013 at 1:27 am

    14 plus 5 push-ups and 2 sit-ups. All gpu's.

    Reply
  103. Noelle Rowe says

    April 29, 2013 at 3:53 am

    22 rounds with 2 seconds to spare! Ouch!

    Reply
  104. LaToiya Bates says

    April 29, 2013 at 10:06 am

    12 rounds as rx'd although in a few if the rounds of sit-ups did more than 10 got lost in my counts but its okay I could stand to do more abs lol. Feel great all boy push ups!!

    Reply
  105. Sameena says

    April 29, 2013 at 1:40 pm

    Only 8 rounds–1/2 boy push ups each round–but it's my first day! You guys are inspiring!

    Reply
  106. Thalyta says

    April 29, 2013 at 2:43 pm

    18 rounds plus 5 push ups
    gpu's the whole time

    Reply
  107. Mary says

    April 29, 2013 at 6:05 pm

    16 rounds
    mostly gpu
    alternating knees to chest and cfsu

    Reply
  108. Jennifer Everhart says

    April 29, 2013 at 6:51 pm

    13 rounds plus 5 PU's and 6 SU's!!!!!!!

    Reply
  109. Kelli A says

    April 29, 2013 at 7:48 pm

    12 rounds plus push ups

    Reply
  110. Courtney says

    April 30, 2013 at 2:38 am

    Late entry – 18 1/3 rounds

    Reply
  111. er.une says

    April 30, 2013 at 6:14 am

    23 rounds bpu

    Reply
  112. Kathy Cohen says

    April 30, 2013 at 11:09 am

    5 squats short of 20

    Reply
  113. Annie Semlak says

    April 30, 2013 at 2:53 pm

    I did a 3 mile run before hand which was a dumb idea! Oops! Tired legs 🙂

    7 rounds in 13 minutes

    15 cf sit ups
    5 bpu
    15 squats

    Reply
  114. PTRunner says

    May 1, 2013 at 1:06 am

    18

    Reply
  115. mary says

    May 1, 2013 at 6:59 pm

    18

    Reply
  116. Andrea Robinson says

    May 2, 2013 at 12:15 am

    11 rounds with boy push-ups

    Reply
  117. Christy Homan says

    May 3, 2013 at 10:45 pm

    18 rounds. All bpu! Killed the back muscles!

    Reply
  118. meolin says

    May 4, 2013 at 11:11 pm

    14 rounds as rx'd : )

    Reply
  119. Lisa :) says

    May 8, 2013 at 3:26 pm

    14-16 rounds…lost count 🙂

    Reply
  120. Olivia says

    May 10, 2013 at 5:08 am

    11 rounds

    Reply

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