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Hiit Mamas

Drop Your Excuses To The Floor

Friday 05.13.16

Tabata butterfly sit-ups
Rest 1 minute
Tabata squats
Rest 1 minute
Tabata lunges


The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. 


Your Tabata score is the least number of reps performed in any of the 8 intervals. Post scores to comments.


90 DAY CHALLENGE XIV: DAY 26
Vi-shake 
no caffeine
no soda
 drink water
no alcohol

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, lunge, sit-up, snacks, squat, tabata 15 Comments

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Comments

  1. Denise says

    May 13, 2016 at 10:45 am

    Score is 9 for me (I think)

    Reply
  2. Julie says

    May 13, 2016 at 10:53 am

    Did this on Tuesday
    Held planks for first round
    Squats- 13
    Mountain Climbers- 40

    Today AMRAP 8:
    20 KBS
    10 box dips

    Followed with 5 min plank work
    & Dumbbell curls

    I am so incredibly sore this week! Happy Friday Mamas!

    Reply
  3. Holly D. says

    May 13, 2016 at 12:24 pm

    11 sit-ups
    16 squats
    12 lunges

    Reply
  4. Heather says

    May 13, 2016 at 12:48 pm

    Ran 4 miles at my fasted PR for 4 @8:25 average!
    BFSU 10
    Squat 14
    Lunges 17 (did jumping lunges ouch!)

    Reply
  5. Kirsten says

    May 13, 2016 at 1:03 pm

    BFSU: 5 (all over the board with that one)

    Squats: 11

    Lunges: 8 (I did 9 every round except that one :0 )

    Great week, thank you so much!

    Reply
  6. Nissa V says

    May 13, 2016 at 2:09 pm

    9

    Reply
  7. Ronna James says

    May 13, 2016 at 3:28 pm

    Ran 3.1 miles

    Bfsu- 10
    Squats- 16
    Lunges- 12
    Added:
    Hip raises with #15 weight- 17

    Great week! Super sore!

    Reply
  8. Brittany Trausch says

    May 13, 2016 at 4:05 pm

    Bfs-10
    Squats-11
    Lunges-10

    Reply
  9. Andrews family says

    May 13, 2016 at 7:46 pm

    BFSU – 10
    Squats (butt to ground) – 14
    Lunges (back knee to floor) – 13

    Reply
    • Andrews family says

      May 13, 2016 at 8:05 pm

      Then AMRAP in 10 mins of
      10 18" step ups with knee pull at the top
      20 body surfers

      Total jello legs.

      Reply
    • Andrews family says

      May 13, 2016 at 8:08 pm

      9 rds + 10 knee pull step ups + 7 body surfers

      Reply
  10. Jenni says

    May 15, 2016 at 11:27 pm

    SU- 11
    SQ- 11
    L- 10

    Melissa-
    Plank for SU
    SQ- 12
    L- 9

    Reply
  11. Britta says

    May 16, 2016 at 2:59 pm

    BSU- 10
    SQ- 15
    L- 14

    Reply
  12. Blessed Mommy says

    May 17, 2016 at 10:22 am

    BSU 7
    Squats 12
    Lunges 10

    Reply
  13. Donette says

    May 17, 2016 at 1:46 pm

    Bfsu 7
    Squats 10
    Lunges 10

    Reply

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