Saturday 07.06.13


Congratulations Califit Mamas!
You have completed your 90 Day Challenge! 
you will give your self a pat on the back, heck, give yourself a big
slap on the booty, you’ve eared it! Today you will also weight yourself
(hopefully for the first time in 90 Days!), take the same measurements
you did on Day 1, and take your after pictures. 
I am so proud of all of you and what you have accomplished in the last 90 Days and I can’t wait to hear and see your results. 
The final challenge
that I will give you is to share your accomplishment. If you are proud,
post your results and before and after photos on our Facebook page and
your Facebook page. If you are a little more shy, send me your results
and photos (califitmamas@gmail.com) and I will chop off your head and
post them anonymously on our upcoming 90 Day Challenge WODs. It will be
such a motivation and inspiration to all of our new 90 Day Challenge
Mamas to see what you have been able to accomplish during your 90 Day Challenge.
Then get ready for your next 90 Day Challenge coming up on Monday. The additional challenges
will all be the same for you, so just keep up the good work and look for
more ways to improve your diet and lifestyle along the way.

And now, for our next 90 Day Challenge:

Welcome to the Califit Mamas
 90 Day Challenge!!
Here we go Challenge Mamas… 
For the next 90 days we will be 
pushing ourselves farther, 
eating healthier,
 becoming tighter and harder,
 and getting our bodies bikini ready
and Califit strong.
This is how we will do it:
1. We will do the WOD Monday through Friday and push hard to go faster and do more. We will not cut corners. We will not quit. We will not substitute (unless absolutely necessary).
We will kill it and we will progress our bodies to the ultimate goal.
If you are trying to lose more than 10 lbs, you will add a run (or some
other sort of cardio) after any WOD not involving a run.
2. We will drink the Vi-shakes
everyday. If you are trying to lose more than 10 lbs, you should
replace 2 meals a day with a Vi-shake and have a balanced 3rd meal. If
you are trying to lose less than 10 lbs or want to get rid of that last
layer of pudge, you should replace 1 meal a day (I do lunch) with a
Vi-shake with an optional 2nd shake post-workout for optimum muscle
growth and health. If you are underweight and are trying to only build
muscle or if you are nursing and should not cut calories, you will add a
Vi-shake to your post-workout routine or add 2 Vi-shakes, 1 before the
WOD and 1 after for maximum results.
3. Now for the added challenge:
each week I will challenge you to add or remove one thing from your
diet or lifestyle that is not benefiting your health or progression.
Once the week is over, you will continue with that challenge for the
duration of the 90 days, adding something new each week. I will announce
every Friday what the next weeks added challenge will be. I will be
doing this with all of you so anything I impose on you, I will also be
challenging myself with. 
4. Track your progress and results.
Today ONLY I want you to weigh yourself, take your before picture in a
sports bra and shorts or bikini (front, back and side), and measure your
chest, waist, hips, biceps, and thighs. This information is for you
only. Keep it safe somewhere. If you are interested in the cash prizes
that Visalus has to offer for the 90 Day Challenge, you can submit your
info and picture on your Visalus Challenge page. Post your times on
Califitmamas.com after every WOD as well as how you are feeling,
changes you are noticing, etc. Don’t weigh yourself again until the 90
days is over, taking into account that muscle is heavier than fat. Our
measurements and how our after pictures look will be the biggest
indicator. In addition, Visalus is offering the opportunity for 10
people every week in 2013 to win $10,000 just for losing 10 lbs. If you
are interested in submitting, click here: Project 10.
I am also excited to announce that the Vi-shape shakes are
 now available in the UK! 
That is it! I am so excited to start this challenge. I am so glad that
so many of you are doing it with me. It helps so much to have support!

no caffeine


Caffeine is a drug stimulant found in
coffee, tea, soft drinks, energy drinks, dietary supplements
and certain foods. Though caffeine may pose some benefits, such as mental
sharpness and increased energy, it can also pose dangerous risks. People
respond differently to caffeine, so risk for such dangers varies. Excessive
caffeine consumption heightens a person’s risk for harmful effects.
Reduced Bone Strength
Excessive caffeine intake may cause the
body to rid itself of calcium–a nutrient vital in supporting bone strength.
People at risk for osteoporosis, a condition characterized by brittle bones,
may exhibit higher risk for osteoporosis and bone fractures
if they consume caffeine regularly. According to research published in the
Journal of Bones and Mineral Research in Dec. 2009, elderly women are at
highest risk for caffeine-related bone problems. Elderly women who lack calcium
in their diet and consume caffeine frequently exhibit greater instances of
osteoporosis and bone fractures than women deficient in calcium who do not
consume caffeine.
Increased Blood Pressure
Increased blood pressure often occurs
when people have blockage in their arteries, adhere to diets high in saturated
fats, exercise too little or are genetically predisposed to high blood
pressure. Caffeine intake can also trigger blood pressure spikes. According to
Mayo Clinic hypertension specialist, Sheldon G. Sheps, M.D., the amount of
caffeine found in two to three cups of coffee can raise a person’s systolic
pressure (the top number in a blood pressure reading) 3 to 14 millimeters of
mercury (mm Hg) and diastolic pressure (the bottom number) 4 to 13 mm Hg. Such
increases prove particularly dangerous for people with high blood pressure or
heart-related diseases. In general, people who consume caffeine regularly or in
excessive amounts may exhibit higher blood pressure than people who do not.
Caffeine found in energy drinks
and dietary supplements is often accompanied by additional stimulants, such as
the herbs guarana and ginseng. These herbs exacerbate blood pressure risks.
Caffeine may lead to physical
dependence. In an interview with U.S. News and World Report, professor Roland
Griffiths, of Johns Hopkins School of Medicine explained that though people are
hesitant to consider caffeine addiction a drug addiction, the basic mechanisms
by which people become dependent upon caffeine are similar to classic drug
addiction. As with any addiction, withdrawal symptoms arise when those addicted
to caffeine reduce or eliminate caffeine from their lifestyle. People who
routinely drink coffee in the morning may experience withdrawal symptoms if
their coffee is delayed or missed. Symptoms of caffeine withdrawal include
headache, lethargy, foggy thinking, depressed or irritable mood and even nausea
or vomiting. Excessive or frequent caffeine intake pose greatest risk for
Emotional Effects
Excessive caffeine intake can disturb a
person’s moods and emotional health. According to research published in the
journal Drug Alcohol Dependency in September 2008, nervousness, restlessness
and anxiety are common consequences of caffeine toxicity. People may have
difficulty sitting still and may develop heightened paranoia, jealousy and
other worrisome emotions. Once the stimulant effects of caffeine wear off, the
post-caffeine “crash,” or drop in mood and energy, may pose added
emotional side effects. People with depression, anxiety and other psychological
disorders may hold higher risk for adverse emotional effects.
Excessive caffeine
consumption may cause insomnia, which is a common sleep disorder characterized
by difficulty falling to sleep, remaining asleep or having nonrefreshing sleep
for at least four consecutive weeks. According to the National Sleep
Foundation, seven out of 10 people who exhibit the highest caffeine intake have
insomnia. The more caffeine a person consumes, the more likely he is to develop
insomnia. Insomnia causes daytime sleepiness and often leads to further
caffeine consumption, as a person struggles with daytime wakefulness. Caffeine-induced
insomnia may also cause mental fogginess and reduced cognitive abilities. If
left untreated, insomnia may increase a person’s risk for weight gain, obesity,
mood swings, dependency on sleeping pills, reduced immune system function and
automobile accidents.
Caffeine toxicity
also affects a person’s physical well-being. According to the Mayo Clinic,
excessive caffeine drinkers may develop nausea and additional digestive
symptoms. Caffeine in any amount is known to increase a person’s heart rate and
blood pressure; over-consumption of caffeine may have dramatic negative
effects. People with heart-related health conditions, such as hypertension, or
high blood pressure, may have increased risk for heart attack. Heart
palpitations and arrhythmias, which are irregular heartbeats, have also been
reported. Muscle tremors, extreme shakiness and headaches may also occur. When
shakiness is severe or coupled with intense irritability, risk for accidents
and injuries increase.

If those
aren’t enough reasons, I don’t know what is!? Challenge yourself. I know
this will be hard for some of you but you have nothing to lose by
trying it for 90 days….only insight and health to gain. Start on
Monday, if you have to have coffee, go buy some decaf. Get ready, here
we go!! 🙂


  1. I'm ready to take this on again! I've been substituting for the past month due to a fasciotomy surgery on my right leg. Hopefully I won't have to sub for running and jumping much longer!

  2. I'm ready to take this on again! I've been substituting for the past month due to a fasciotomy surgery on my right leg. Hopefully I won't have to sub for running and jumping much longer!

  3. I am taking this on again too. Going to modify my diet more and hopefully have better results. 🙂

  4. First day was a little tough! No caffeine is a hard one for me, but the workout was good!

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