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Hiit Mamas

Drop Your Excuses To The Floor

Friday 11.04.16

Tabata squat
Max reps of butterfly sit-ups in 4 minutes


The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the least number of reps performed in any of the eight intervals. Begin time for sit-ups immediately after the last 10-second rest interval. Test score equals Tabata score multiplied by number of sit-ups completed.


Post score to comments.

90 DAY CHALLENGE XV: DAY 33
Vi-shake 
no caffeine

no soda
drink water
no alcohol
 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, sit-up, squat, stop at 8pm, tabata 13 Comments

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Comments

  1. Julie says

    November 4, 2016 at 11:11 am

    Did this on Sunday at my sons gym
    75# back squat (assist from smith machine)
    4 min pull ups- assist w/ machine
    Squat- 6
    Pull ups 40
    Total 240

    Today did-
    Every 3 minutes for 6 rounds
    10 thrusters
    10 bar facing burpees
    10 pull ups / Toes 2 bar (alternate)
    Go as fast as you can in the 3 minutes to get a rest before next round.
    This seemed "easy" and of course I should've known.

    Happy Friday!

    Reply
  2. Becky says

    November 4, 2016 at 1:42 pm

    16 squats
    125 sit ups
    Total score 2000

    Reply
  3. Melissa Christensen says

    November 4, 2016 at 3:48 pm

    Tabata score: 15

    Reply
  4. Katherine says

    November 4, 2016 at 3:52 pm

    Hi there the last 2 days the workout has been in black font on black background so can't really read it! both on phone and web for me. just FYI in case others are experiencing this problem 🙂

    Reply
    • Jenni says

      November 4, 2016 at 7:51 pm

      Hi Katherine- it's not you, it's me. It is a problem with my font coding and usually I change it before publishing but sometimes when I am posting late at night I forget. Sorry about that.

      Reply
  5. Andrews family says

    November 4, 2016 at 4:28 pm

    Squats – worst was 15, butt to ground
    Sit ups – 85

    Reply
  6. Nissa V says

    November 4, 2016 at 5:03 pm

    9 / 57 arms crossed. Then 20 min on treadmill. catching back up after 6 months off.

    Reply
  7. Melissa Christensen says

    November 4, 2016 at 7:42 pm

    I did it wrong. So
    Tabata for squats: 10
    BFSu: 131
    Total- 218

    Reply
    • Jenni says

      November 4, 2016 at 10:41 pm

      Your score is 1310

      Reply
  8. Jenni says

    November 4, 2016 at 10:40 pm

    1320
    Tabata- 11
    BFSU- 120

    Reply
    • Jenni says

      November 4, 2016 at 10:42 pm

      Butt to the floor squats

      Reply
  9. Stephanie James says

    November 7, 2016 at 6:16 pm

    13 squat
    82 BSU

    Total= 1066

    Reply
  10. Blessed Mommy says

    November 9, 2016 at 3:11 pm

    14×67
    938

    Reply

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