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Hiit Mamas

Drop Your Excuses To The Floor

Friday 07.19.13

“Julianne”
 
squats- 50/30/15/10
push-ups- 20/15/10/5
sit-ups- 30/25/20/15
lunges-20/16/12/8

*This means do 50 squats, 20 push-ups, 30 sit-ups, 20 lunges, then start back with 30 squats, 15 push-ups, and so on…

Compare to 03.02.12
 

 Califit Mama Julianne

“I just finished the
90 Day Challenge! THANK YOU!
I didn’t weigh myself
for the whole 90 days….. and…
I didn’t loose any
weight. Starting weight 160.2, ending weight 160.0.
I did however loose 6
5/8 inches overall and gain strength and stamina.
Thank you so
much!  I look forward to continuing and more changes!
” -Julianne
90 DAY CHALLENGE III: DAY 12
Vi-shake
no caffeine
no soda
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.”

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Tagged With: 90 Day Challenge, Julianne, lunge, push-up, sit-up, snacks, squat 65 Comments

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Comments

  1. Lynn says

    July 19, 2013 at 10:51 am

    9:11- butt is raw from 7/19 WOD so I subbed rowers for sit ups. Also, I messed up my pu reps and did the sit-up reps by accident.

    Followed this with yesterday's WOD.

    Looking good Julianne!

    Reply
    • Lynn says

      July 19, 2013 at 10:52 am

      *7/17 WOD ruined my butt. 🙂

      Reply
  2. Kristin says

    July 19, 2013 at 10:57 am

    16:00

    Reply
  3. Denise says

    July 19, 2013 at 11:27 am

    11:27 as RX'd
    Deep squats (as close to butt to floor as I could get)
    Full boy push-ups without any struggle! I've done a thousand push-ups this week–and I can tell how much easier they are getting.

    Happy Friday! Thank you Jenni for all these workouts. I've been following since November and on Fridays I look forward to the next week's workouts.

    Great job with the 90-day challenge mamas! You all look fantastic!

    Reply
  4. Living Simple Living Clean says

    July 19, 2013 at 11:33 am

    K= 9:24 J=9:24

    Reply
  5. martha says

    July 19, 2013 at 11:37 am

    11:11 as rxd

    Reply
  6. mbrous2 says

    July 19, 2013 at 11:39 am

    12:52
    All bpu
    Focused on form.

    Reply
  7. Zareena Koch says

    July 19, 2013 at 11:59 am

    12:50 as rxd. Actually, on Fridays I look forward to two days of no possible burpees! Thanks for workouts….hard but effective!

    Reply
  8. Samantha Queen says

    July 19, 2013 at 12:31 pm

    11:17 as RX'd

    Reply
  9. Kelly says

    July 19, 2013 at 1:00 pm

    10:26
    All gpu
    Reverse lunges

    Reply
  10. Brittany says

    July 19, 2013 at 1:03 pm

    13:03 as rx all boy pu

    Reply
  11. Amanda Rigby says

    July 19, 2013 at 1:16 pm

    12:23

    Reply
  12. Rissa W says

    July 19, 2013 at 1:26 pm

    9:23
    Knee to floor on lunge, butt as close to floor as I can go on squats.
    Feeling my hamstrings this week. I've been working on my form with all exercises, so maybe I've corrected something that I wasn't doing quite right!

    Reply
  13. Julie says

    July 19, 2013 at 2:16 pm

    11:12
    Worked on deep squats
    All bpu
    Arms crossed on half of every round
    Knee to floor lunges

    I have definitely felt EVERY workout this week! Thanks for helping all us mamas!!

    Reply
  14. Rachael says

    July 19, 2013 at 2:31 pm

    12:38
    Gpu
    Arms crossed bsu

    Reply
  15. James Family says

    July 19, 2013 at 2:33 pm

    12:07 as rx'd
    first round gpu, last three rounds bpu.

    Also did 7/11/13 wod. It was brutal.

    Reply
  16. Aly says

    July 19, 2013 at 2:43 pm

    8:41
    Crunches for SU, my butt is raw too! 😀
    Reverse lunges

    Reply
  17. Kari F. says

    July 19, 2013 at 2:44 pm

    Julianne, WOW!

    Reply
  18. Shawntae Berry says

    July 19, 2013 at 3:02 pm

    CF mamas Northglenn
    Shawntae 7:05
    Janel 10:50
    Megan 10:16
    Jen 7:03
    Jina 7:03
    Holly 8:47
    Karissa 12:59
    Riley 8:04
    Jane 8:02
    Sharadee 12:30 (lots of kid breaks)
    Robyn 11:30 (approx)

    Reply
  19. Miranda Hoberg says

    July 19, 2013 at 3:14 pm

    10:03 last 5 push ups were boy!

    Reply
  20. Ian and Amy says

    July 19, 2013 at 3:27 pm

    8:20

    Reply
  21. Guénola Sostre says

    July 19, 2013 at 3:29 pm

    Do 20 lunges mean 1 lunge esch leg equals 1 rep?

    Reply
    • Jenni says

      July 19, 2013 at 4:25 pm

      Lunges are always total, so 10 each leg.

      Reply
  22. Guénola Sostre says

    July 19, 2013 at 3:31 pm

    14:32 as rx'd

    Reply
  23. Duke~N~Morghan says

    July 19, 2013 at 4:12 pm

    7:44

    Reply
  24. Cassie Bumcrot says

    July 19, 2013 at 4:19 pm

    23:20 – with toddler interruptions and holding him during a few squats. I have the same question about the lunges. When it says 20, I'm doing 20 on each leg. Or is it supposed to be 20 total (10 on right, 10 on left)??

    Reply
    • Jenni says

      July 19, 2013 at 4:25 pm

      Lunges are always total, so 10 each leg.

      Reply
  25. Sarah says

    July 19, 2013 at 4:35 pm

    9:45 all gpu's

    Reply
  26. Nikki Sawulski says

    July 19, 2013 at 5:11 pm

    15:02 bpu

    Reply
  27. Danielle St. Cyr says

    July 19, 2013 at 5:20 pm

    15:05

    Reply
  28. Katie Fuller says

    July 19, 2013 at 5:36 pm

    9:39
    30 lbs on squats
    My butt was still raw too! Subbed steam engines (standing sit ups) for bsu.

    Reply
  29. Jenni says

    July 19, 2013 at 6:39 pm

    11:40
    Butt to floor squats
    GPU
    BSU
    Walking lunges

    Reply
  30. yarei says

    July 19, 2013 at 7:22 pm

    23:10 and proud of it!

    Reply
  31. Lisa Cisneros says

    July 19, 2013 at 8:31 pm

    14 min.

    Reply
  32. The Merriman Family says

    July 19, 2013 at 10:01 pm

    8:46 as rx'd

    Reply
  33. The Merriman Family says

    July 19, 2013 at 10:02 pm

    8:46 as rx'd

    Reply
  34. LeeMac says

    July 19, 2013 at 10:15 pm

    10:53
    On the beach
    Walking lunges
    Gpu

    Reply
  35. Jessica Timmons says

    July 19, 2013 at 10:45 pm

    9:09

    Reply
  36. Donette says

    July 19, 2013 at 11:16 pm

    11:29. As rx'd. Happy Friday everyone!

    Reply
  37. Kari F. says

    July 19, 2013 at 11:40 pm

    10:47. It's dinnertime here. Normally I'm a morning workout mama. Felt great, just what I needed!

    Oh and my butt is raw too. Owie!

    Reply
  38. Heather Foster says

    July 20, 2013 at 12:47 am

    15:13
    Subbed KTE in for lunges 10/8/6/4
    Knee injury

    Reply
  39. Jennifer Gores-Todd says

    July 20, 2013 at 2:23 am

    9:53

    Reply
  40. Lea says

    July 20, 2013 at 2:51 am

    9:36 as rx'ed

    Reply
  41. Diana in Maine says

    July 20, 2013 at 11:27 am

    14:42 as rx'd

    Reply
  42. Tamara says

    July 20, 2013 at 1:41 pm

    8:59
    Wpu
    feeling this weeks squats!!! 🙂

    Reply
  43. Katie C. says

    July 20, 2013 at 3:07 pm

    Had timer issues so my time started after the first round of squats and push-ups. 11:58. I worked on form today. Squatted and lunged closer to the ground and did the same with push-ups.

    Reply
  44. Bethany Ingram says

    July 20, 2013 at 3:38 pm

    9.40 all boy

    Reply
  45. jroweton says

    July 20, 2013 at 4:17 pm

    12:25
    GPU
    BSU
    Reverse lunges

    Reply
  46. beckylinn says

    July 20, 2013 at 5:44 pm

    17:19 knee push ups

    Reply
  47. Brian and Becky Harrell says

    July 20, 2013 at 7:53 pm

    11:02
    BPUs last 2 rounds
    Ran 5k this morning

    Reply
  48. KPgr8ful says

    July 21, 2013 at 12:14 pm

    Much to b proud of Julianne! Yippee!

    10:10
    Deep squat
    Bpu
    Bfsu
    Knee to floor walking lunges

    Afterwards, ran about 3.4 outdoor miles (29:00).

    Reply
  49. Kjnobes says

    July 21, 2013 at 2:54 pm

    9:43 – rounds with GPU and 2 with BPU. Had to sub crunches for sit-ups( rear is raw from earlier this week still).
    Wasn't sure on how to count the lunges so added more at the end.

    Reply
  50. Kate Huether says

    July 21, 2013 at 3:56 pm

    11:02 with deep squats, gpus, bsus, and walking lunges.

    Reply
  51. KIM says

    July 21, 2013 at 9:03 pm

    14:46 as rxd. This is my first time to post! So excited to be joining in!

    Reply
  52. Steph says

    July 22, 2013 at 10:58 am

    8:45 : )

    Reply
  53. Heather Lipe says

    July 22, 2013 at 2:05 pm

    7:40
    Boy PU
    Sub crunches (tailbone hurts with sit-ups)

    Reply
  54. Maura Sumpter says

    July 22, 2013 at 7:34 pm

    Completed on 7/22 after group step and 7/22 wod. 10:45. Girl push ups until last two rounds.

    Reply
  55. Jen23 says

    July 23, 2013 at 7:09 pm

    10:47

    gpu
    walking lunges

    Reply
  56. Katie Towsen says

    July 23, 2013 at 10:18 pm

    10:29
    cross fit push ups and did lunges as a set.

    Great WOD when I couldn't make it to the gym!

    Reply
  57. one of us says

    July 25, 2013 at 3:41 pm

    10:11 as rx'd

    Reply
  58. Maria Ernestine says

    July 26, 2013 at 11:57 am

    Pat – 8:36

    Maria – 9:48

    Reply
  59. Melody Hunsaker says

    July 26, 2013 at 2:47 pm

    13:47

    Reply
  60. Michelle says

    July 28, 2013 at 4:08 pm

    11:57

    Reply
  61. Michelle says

    July 28, 2013 at 4:08 pm

    11:57

    Reply
  62. Mrs. Stamp says

    September 26, 2013 at 1:04 am

    13:52
    Scaled push ups
    Did almost 2 months later . . . After todays wod. I always right down ones I miss and try and do them at some point

    Reply

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