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Hiit Mamas

Drop Your Excuses To The Floor

Friday 05.02.14

“Holly”

For time:
50 Deadlifts, 60 lbs
50 Walking lunges
40 Front squats, 30-40 lbs
40 Knees-to-elbows
30 Power cleans, 20-30 lbs
30 Burpee box jumps, 18 inch
20 Thrusters, 20-30 lbs
20 Double-unders (sub 80 single jump rope)

Post time to comments.

Hiit Mama Holly

 

“Well my story isn’t anything special I
just wanted something more from my workouts. I have been running off and on for
the past couple years, a 5k here or there. Got into some crazy stuff trained
and ran my first half marathon this last April. I somewhat slacked off this
past summer but knew I needed to kick into gear. So one of the ladies I met
this last year during half training, Kari, she had told me about this hiit
mamas thing and I was totally inspired in her story. So my challenge started
Jan of this year and it’s almost over. But this chick is hooked. No stopping me
now!! Weighing in at 163 Jan 4th, the last week of this
crazy amazing challenge weighing in at 150. All I can say is Wow!!!!” – Holly

90 DAY CHALLENGE VI: DAY 19
Vi-shake
no caffeine 
no soda
fruit or veggie snacks

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, box jump, burpee, clean, deadlift, double-under, Holly, KTE, lunge, squat, stop at 8pm, thruster 28 Comments

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Comments

  1. Denise says

    May 2, 2014 at 10:45 am

    Happy Friday!

    I followed 4-29-14 crossfitmom.com modification for this WOD because it is 20 reps of each exercise.
    I did 80 sjr at end
    60 lb deadlift, 40 lb squats, 40 lb thrusters and KTE on bar

    Reply
  2. mbrous2 says

    May 2, 2014 at 11:43 am

    75#, 45#, Kte on floor, 15" box, 35#, 35#
    80 sjr

    Broke up DL, lunges, squats, Kte, box burpees into 2 sets

    23:20
    Happy Friday!

    Reply
    • mbrous2 says

      May 2, 2014 at 12:00 pm

      Congrats Holly! You look amazing!

      Reply
  3. FroehlichAdoption says

    May 2, 2014 at 11:57 am

    15:22

    Reply
  4. Holly D. says

    May 2, 2014 at 12:58 pm

    18:23
    Way to Go Holly! Amazing results!

    Reply
  5. Kasey Pittman says

    May 2, 2014 at 1:02 pm

    16:29

    can only do 15lb weighted front squats. Getting better though 🙂

    Everything else as Rx'd

    Reply
  6. Becky says

    May 2, 2014 at 2:31 pm

    17:25

    Reply
  7. Aly says

    May 2, 2014 at 2:32 pm

    22:19
    30# heaviest weights
    K2e in floor
    Step ups
    Single jr

    Reply
  8. Natalie says

    May 2, 2014 at 3:09 pm

    17:36
    35# squats
    25# power cleans
    25# thrusters
    swapped KTE's and box jumps (did 40 box jumps and 30 KTE)
    did 80 sjr

    Reply
  9. Alicia says

    May 2, 2014 at 3:31 pm

    17:35
    20# on everything
    Burpee with push-ups, high jump (no box)
    80 sjr

    Reply
  10. Brent and Britta says

    May 2, 2014 at 3:36 pm

    16:22
    20 lbs. all
    Single jump rope
    I procrastinated this wod all morning! Had to take little breaks to get through the knees-to-elbows and the burpee box jumps…
    KILLER!

    Reply
  11. Maura Sumpter says

    May 2, 2014 at 3:39 pm

    18:09 95# dead lifts and back squats 24 in box. 45# cleans and thrusters. Single jump rope. Ab routine then RPM.

    Reply
  12. Andrews family says

    May 2, 2014 at 4:48 pm

    16:32.

    60# DL, 20# for the rest. 14" box. 'Toes to bar' on floor. SJR. Rest as rx'd.

    Great job Holly!

    Reply
  13. James Family says

    May 2, 2014 at 5:16 pm

    3 mile run

    21:10
    65# DL
    40# front squats
    k2e on bar
    30# cleans and thrusters
    double-unders

    Great job Holly!

    Reply
  14. jule says

    May 2, 2014 at 5:41 pm

    16:30 had to separate burpee box jumps and take a few breaks to catch my breathe….Glad it's over!

    Reply
  15. Heather Foster says

    May 2, 2014 at 9:28 pm

    11:06
    Subbed push ups for KTE because I did this with my PE class and we all didn't have access to a bar. They asked me "who makes up these exercises?!?!?" I just laugh and smile! Thanks Jenni

    Reply
    • Denise says

      May 2, 2014 at 10:05 pm

      I teach PE too. What level? I just started at a k-8 school last year but used to be 9-12.
      I do tabatas with k-8 and CF-inspired workouts for older kids. They love to hate it.

      Congratulations on your pregnancy!

      Reply
  16. Stephanie James says

    May 2, 2014 at 10:21 pm

    60# deadlift
    KTE on floor
    30# squat clean and thruster
    single jump rope
    really worked on deep lunges and squats
    21:39

    Reply
    • Stephanie James says

      May 2, 2014 at 10:22 pm

      Way to go Holly!!

      Reply
  17. Kari F. says

    May 2, 2014 at 11:03 pm

    20:24
    65# dead lift
    45# front squats
    40# thrusters
    K2e all on bar
    Killer!

    Reply
  18. Alycia Mummert says

    May 3, 2014 at 2:25 am

    16:23

    40# DL
    22# squat
    KTW on bar
    22#power clean
    Separated burpees and box jumps
    Jump burpee no push up
    16# thrusters

    Left shoulder really bothering me.

    5 min bike warm up and 15 min bike afterwards.

    Reply
  19. Marguerite Spriggs says

    May 3, 2014 at 3:30 pm

    19:05
    60lb Deadlifts, 40lb squats, 30lb cleans and thrusters. Half kte on bar, half on floor. SJR

    20 minute elliptical after

    Reply
  20. vanessa.kc says

    May 5, 2014 at 1:58 pm

    22:22
    65lb deadlifts, 45lb squats, cleans & thrusters.

    24 inch box.

    Reply
  21. Katie Fuller says

    May 5, 2014 at 6:14 pm

    23:47
    100# dl
    105# squats
    50# pc and thrusters
    18" box

    I felt like I was moving very slow towards the end and having to catch my breath a lot, but I promised myself I'd do it all in 1 round and not to lighten my weights.

    Reply
  22. Elizabeth says

    May 6, 2014 at 2:48 am

    18:07

    Reply
  23. slydegirll says

    May 6, 2014 at 10:40 pm

    Also named holly 🙂
    15:97. 35# dlifts, 35# fsquats, 20# cleans, 20# thrusters, sjr. The burpees killed me in the middle, i had to do 2 sets.

    Reply
  24. Stephanie says

    May 7, 2014 at 6:02 pm

    25:27,
    40# squats
    30# power clean
    30# thrusters
    SJR

    Reply
  25. Maria Ernestine says

    May 9, 2014 at 11:54 am

    Pat 22:05 #95dl,18in,#65 rest and single jr

    Maia 22:15 #65 dl, 18inch, #40 rest and single jr

    Reply

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