Winter Shape Up 2010

Hi guys! Hope you’re having a wonderful morning.

I’m so ridiculously stoked to bring ya’ll the

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So what exactly is the Winter Shape Up?

It’s a spin-off of the Summer Shape Up that I ran last year, which ended up being a lot of fun and a great way to share workout routines and healthy eating ideas.

The difference? This isn’t a “plan”, “challenge” or “contest”. Think of the Winter Shape Up as more of an *event* in which you can participate in as little or as much as you see *fit*. Just imagine your favorite gym continuously running weight training and aerobics classes in which you can jump in and participate at your convenience. That’s more of what I’d like the Winter Shape Up to be.

As you can see, the timing of this Shape Up is very strategic. I’m starting it right at the middle-end of January, and after the 6 week event is finished, spring will be beginning and the sun will start to peak its sunny face out. By then, we’ll be feeling amazing and looking healthy and radiant from 6 weeks of great eats and amped-up workouts.

I’ll also be participating in the Winter Shape Up and am using these 6 weeks to clean up my eats and pump up my workouts. I’m not posting measurements or pictures (I have a creeper phobia) but am more going off of how I feel and how my clothes fit. If I feel energized, strong and healthy and my clothes fit well, then I know I’m accomplishing what I’ve set out to.

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How it works:

Every week on Monday morning, I’ll post two workouts: a beginner circuit-style workout and a intermediate/advanced circuit-style workout

ALL of these workouts can be done at home with dumbbells, a stability ball and a medicine ball.

Each workout is designed to be completed 3 times each week, on non-consecutive days.

I’ll also post two healthy eating goals for each week.

Notebook1 (Source)

Keeping track:

I recommend that each participant keeps track of their fruit and veggie intake (at least 5 servings each day), water intake (at least 8 glasses) and workout schedule in a small notebook.

Another great idea is to have your body fat percentage checked, if you want to. I find that its a much better way to gauge progress (as muscle weighs more than fat, so you can actually “shrink” and weight more.. weight is really just a silly number), and its interesting to see how your fat percentage drops as you increase weight training effectiveness. (I don’t ever recommend body fat going below 18% to protect reproductive health)

Eat well + Work it Out

As you guys know, I’m a huge advocate of healthy eats on top of a structured fitness plan. Eating has an incredible impact on our health and appearance. Aim for a balance of: 

Smart carbs:
-100% whole wheat bread/pita/pasta (Hodgson’s Mill and Ezekiel products are great)
    -sweet potatoes and other starchy veggies like peas, corn, squash
    -whole grains: brown rice, quinoa, millet, barley, wheat berries, oats
    – beans and legumes
    -fruit (raw, canned in its own juice, dried with NO added sugar)
    -all veggies (except for white potatoes)

Lean proteins:
    -lowfat deli meat (look at for lower sodium choices)
    -fat free or nonfat milk or dairy products (almond or hemp milk is great too)
    -boneless, skinless chicken breast or thighs
    -extra lean ground beef/ground turkey
    -fish: salmon, tilapia, halibut, mahi mahi, tuna, shrimp, crab, lobster, etc
    -beans and legumes
    -eggs and eggs whites (eggbeaters)
    -nut butter (max 2 tbs per day with NO added sugar- ingredients should be nuts and (optional) salt. That’s it)
    -dark green leafy veggies (romaine, collards, spinach, kale)
    -protein powder (whey, soy, brown rice, hemp)
    -nuts and seeds (raw unsalted)

and

Healthy fats:
    -
Extra virgin olive oil, coconut oil, canola oil
    -eggs
    -Fish: salmon, tuna, halibut, mahi mahi
    -lowfat dairy
    -Nuts and seeds: aim for raw, unsalted
    -avocados (1/4 avocado is one serving)

and to consume food as it was created by nature, in its purest and simplest form. By avoiding processed foods, our bodies can work more efficiently instead of wasting energy on trying to break down and digest chemicals.

******FOR A SAMPLE EATING PLAN, click here

Also, get moving!! :D

Fitball Stretch (Source)

For the workouts:

Working out does so much for us mentally and physically. A good workout will burn calories, improve cardiovascular health, build muscle and let those feel-good endorphins flow. Try to do one thing every day to break a sweat (unless, of course, its a rest day).

These workouts are circuit-style. Move immediately from one exercise to the next, and complete the circuit 3 times. Perform the circuit exercises on non-consecutive days, and aim for 3 weights days each week. Combine the circuit exercises with a cardio routine of your choice. Aim for 2 miles, almost every day for beginners and 30-60 minutes 3-5 times a week for int/adv.

Choose a weight that is challenging to finish the last few reps of each set. You should need to push yourself a little to finish (but not hurt yourself!). If you can easily do more that 15 reps of an exercise with a certain weight, you know it’s time to bring it up.

***Remember to give your body at least one full day of active rest from exercise each week. Take the dogs for a walk, do some light yoga or stretching but remember that its during times of rest that our body can repair and grow back stronger.

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This week’s workouts:

Beginner:

- Warm up with 5 minutes of walking or light jogging

Circuit:

-Dumbbell frontal raise (12)

-Plie squat (12)

-Medicine ball twist (10 on each side)

-Jumping jacks (45 seconds)

-Chair squats (12)

-hammer curl (10 on each side)

-Chair dips (10)

-Good mornings (15- instead of holding a barbell, hold a medicine ball at your stomach)

-Bent knee leg raises (12)

-High knees (1 minutes)

Repeat circuit 2 more times for a total of 3 times. Stretch.

 

Int/Adv:

-Warm up with 5 minutes of moderate intensity cardio

Circuit:

-Lateral raise squats (15)

-Renegade row (12 on each side)

-Bicep curl Plie Squat (15)

-Mountain climbers (30 seconds)

-Stability ball back extension (12)

-Tricep dips (15- with straight legs makes it more challenging)

-Squat jumps (30 seconds)

-Weighted Ball crunch (light weight behind your head- 25)

-Calf raises with wall tap (15)

-Burpees (1 minute)

Repeat circuit 2 or 3 more times for a total of 3-4 times. Stretch.

This week’s Healthy Eating Tips:

In lieu of soda, opt for good ol’ fashioned water (flavor with lemon and cucumber, fresh mint, or fruit slices for some pizzazz)

Aim to consume whole grain products this week instead of refined white flour options.

I really hope you all enjoy the Winter Shape Up. I love putting these fitness events out there and know these 6 weeks are going to be a blasty.

So all of that being said, who’s joining in on the fun?!?

You know I’m cheering for you :D

Happy Training,

Gina

 

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Comments

  1. I love the plan you’ve put together. I am thinking of mixing this in with my Marathon training this spring! I’ve been doing 30 day shred but this would be a nice mix as well. I love the fact you can do this without going to the gym!

  2. Circuits are awesome. Go kick some a**, ladies :)

    Yavor

  3. I tried the Winter Shape Up circuit for the first time today and it was great. I posted about it here:
    http://ex-picky.blogspot.com/2010/01/shaping-up.html
    Thank you so much for putting in the time and energy to organize this, I really appreciate it!

  4. I started your Winter Shape Up 2010 plan yesterday. Thanks for putting the workout online!

  5. Just checking out your workouts and your plan looks awesome! I do a fitness boot camp and a lot of your exercises are right on track with what we have been doing. Looking forward to adding this at home! Thanks a ton for the encouragement!

  6. hi gina! i just started looking at your blogs today and i just got hooked. i think i need some inspiration and an actual plan so i don’t get off track- i’m excited to try this winter shape up!!! your blog is really interesting and informative! i have very little experience with veganism, raw food, anything like that really, so it will be exciting to try and cut out some processed foods with your tips.

    i hope it’s okay if i start the plan now even though it’s already the second week. i will follow it, just a week or two behind… i play soccer as well so i might cut down on the workouts on days i have practice. looks good though!

  7. Sarah Anne says:

    I’m jumping in on this late – so my 6 weeks will end 2 weeks after yours! I’m starting Week 1 today. Wish me luck!

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