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Hiit Mamas

Drop Your Excuses To The Floor

Friday 08.23.13

“Donna”

5 rounds for time of:
7 Dumbbell squat clean thrusters, 20 lbs
10 Butterfly sit-ups

Compare to 03.14.12

90 DAY CHALLENGE III: DAY 48
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day

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 heathier 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. 😉
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Tagged With: 5 rounds, 90 Day Challenge, clean, Donna, sit-up, squat, thruster 42 Comments

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Comments

  1. Amy says

    August 23, 2013 at 10:07 am

    5:08. Happy Friday!

    Reply
  2. Denise says

    August 23, 2013 at 10:29 am

    6:39 with 30 lbs for SCT
    Yay-Friday!!! Have a good one girls!

    Reply
  3. Lynn says

    August 23, 2013 at 10:33 am

    5:22

    Reply
  4. Julie says

    August 23, 2013 at 10:51 am

    4:28
    20# -kettlebell snatch followed by squat thruster alternated arms on rounds (don't have heavy enough dumbbells)
    arms crossed on bsu

    Happy Friday Mamas!

    Reply
  5. mbrous2 says

    August 23, 2013 at 11:01 am

    5:41
    35#

    Reply
  6. Julie says

    August 23, 2013 at 11:08 am

    I meant to say kettlebell clean! Really glad it's Friday 🙂

    Reply
  7. Missy says

    August 23, 2013 at 11:15 am

    5:38

    Reply
  8. Becky says

    August 23, 2013 at 11:15 am

    4:04 as rx'd

    Reply
  9. lizalena says

    August 23, 2013 at 11:29 am

    6:40

    Reply
  10. KPgr8ful says

    August 23, 2013 at 11:47 am

    3:40
    28# for sct
    Sub'd bfsu with reverse crunch (diast. Recti rehab)

    Reply
  11. aj says

    August 23, 2013 at 12:13 pm

    3:35
    8# dumbbells in each hand

    Reply
  12. Kjnobes says

    August 23, 2013 at 12:19 pm

    4:53

    Reply
  13. Rachael says

    August 23, 2013 at 12:20 pm

    5:38 as rx'd

    Reply
  14. Kate Huether says

    August 23, 2013 at 1:50 pm

    5:25 with arms crossed and #30. Did lateral shoulder raises instead of thrusters after squat clean.

    Reply
  15. martha says

    August 23, 2013 at 2:37 pm

    4:53 as rxd

    Reply
  16. Shawntae Berry says

    August 23, 2013 at 2:39 pm

    Hiit mamas northglenn
    Shawntae 6:09 roman chair 22#
    Karissa 5:14
    Jennifer 6:46
    Jen 4:34
    Robin 3:48
    Sharadee 6:something
    Holly 4:53
    Audra 5:49
    Courtney

    Reply
  17. paola says

    August 23, 2013 at 2:57 pm

    4:51

    Reply
  18. Lea says

    August 23, 2013 at 2:58 pm

    4:57 as rx'ed

    Reply
  19. James Family says

    August 23, 2013 at 3:01 pm

    5:45
    30# sct

    3 mile run

    Reply
  20. Ian and Amy says

    August 23, 2013 at 3:10 pm

    4:28

    Reply
  21. Kari F. says

    August 23, 2013 at 3:18 pm

    5:06 30lb squat clean thrusters!! Have a great weekend gals!

    Reply
  22. Marguerite Spriggs says

    August 23, 2013 at 3:32 pm

    5:09 a rx'ed after playing 40 minutes of tennis

    Reply
  23. Linda Slater says

    August 23, 2013 at 5:21 pm

    4:16

    Reply
  24. Heather aka Proud Mama says

    August 23, 2013 at 5:39 pm

    6:49 with 2 ten pound weights. Need to get some heavier dumbbells

    Reply
  25. Jen O says

    August 23, 2013 at 5:51 pm

    6:53 with 2-20# db's
    Followed by a cardio HIIT workout- trying to lose the pregnancy lb's 🙂
    It felt good! Have a good weekend ladies!

    Reply
  26. Maura Sumpter says

    August 23, 2013 at 6:12 pm

    1/2 of group step then 4:35. Then 8/22 wod.

    Reply
  27. Katie Fuller says

    August 23, 2013 at 8:54 pm

    4:14
    30 lbs

    Reply
  28. Donette says

    August 23, 2013 at 10:22 pm

    5:19 as rx'd. Yay Friday!

    Reply
  29. Shavanah Moya says

    August 24, 2013 at 12:23 am

    5:55

    40# dumbells.

    Have a great weekend everyone!

    Reply
  30. Jennifer Gores-Todd says

    August 24, 2013 at 1:35 am

    4:26

    Reply
  31. Zareena Koch says

    August 24, 2013 at 2:53 am

    5:05 and my quads have never been so happy to see a Friday in my life.

    Reply
  32. laura says

    August 24, 2013 at 3:12 am

    3:35 accidentally did thrusters 20# instead of squat cleans, read it wrong dang it! So i ran 1.05 miles extra after this. I'm not a runner @ all, originally hated it & dreaded wods with it but now im getting in these moods where i want to run!

    Reply
  33. Dawniey says

    August 24, 2013 at 12:42 pm

    6:15

    Reply
  34. Brian and Becky Harrell says

    August 24, 2013 at 4:24 pm

    4:06 (love the short ones 🙂

    Reply
  35. HelenFT says

    August 24, 2013 at 6:46 pm

    8:05
    45# thrusters
    I read wrong and did 20 sit-ups 🙂

    Reply
  36. meolin says

    August 24, 2013 at 11:01 pm

    5:50-
    as rx'd : )

    Reply
  37. Mrs. Stamp says

    August 25, 2013 at 2:15 am

    4:56 as rxd

    Reply
  38. Living Simple Living Clean says

    August 26, 2013 at 2:34 am

    K=3:10

    Reply
  39. Jana Pace says

    August 26, 2013 at 3:48 pm

    6:10 as rx'd

    Reply
  40. Jennifer Everhart says

    August 28, 2013 at 5:04 am

    3:44

    Reply
  41. Shara says

    August 28, 2013 at 7:48 pm

    6:56

    Reply
  42. Kim Jackson says

    September 4, 2013 at 11:08 am

    4:52 as Rx'd arms crossed on bsu

    Reply

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