Hiit Mamas

Drop Your Excuses To The Floor

Friday 01.17.14

For time:
150 Wall ball shots, 10 pound ball

*You should be aiming for an approximate 10 foot target on the wall. For those of you stuck inside without a 10 foot wall to use, you can sub with 20 lb thrusters.

Compare to 01.14.13

90 DAY CHALLENGE V: DAY 11
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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Comments

  4. martha says

    My wall ball is out of commission right now….for those of you who have made your own wall balls out of old soccer balls and sand how did you cover the hole? The duct tape held for a little while, but looking for something more permanent. Thanks!

    Reply

  15. Mandy Crow says

    8:11 20# Thrusters

    Opted out of wall ball since I don't have a great wall and I pretty much throw the ball in the air and then catch it again.

    @emorris: Yes on the squats!

    Reply

  18. James Family says

    11:57
    25# ball(brutal)

    4 mile run
    30 burpees

    My husband made my homemade wall ball out of an old basketball and pea pebbles. He than wrapped the whole thing with duck tape. I have had it for over a year without any problems. The only thing I wish is he would of made it lighter.

    Reply

  21. Jen Roe says

    Ran 4 miles

    6:04
    10lb WB

    I recommend purchasing a good med ball. I have two (14lb and 10lb). I like the Rage fitness med ball. I got my second one at my local sporting good store. I waited until it was marked 40% off and then I had a 20% off coupon. Well worth the investment.

    Reply

  23. Katie Fuller says

    5:50
    10lb
    I did 175 since I was having a hard time getting 10ft.

    30 burpees!
    worked on some heavy lifts and pull ups afterwards (180lb squat max!)

    I bought a medicine ball at walmart that has straps, so I also use it as a kettlebell.

    Reply

  40. Kari F. says

    Hey Mamas(and Jenni specifically),

    It's Saturday 1/18/14, I went back a year to January 2013 when I first started posting looking for a workout to do. I redid the following WOD:
    70 burpees
    60 BFSU's
    50 kettlebell swings, 15#
    40 Push-ups
    30 squats

    Last year, I had just started, was 17:15
    Today my time was 12:23!

    Nearly a five minute improvement! How about that, I've got goosebumps!

    I've said it a million times, but Thank You Jenni! Best shape of my life.

    Reply

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