Hey guys! Happy Monday! Hope your day is going well <3
Today is particularly special because it’s the start of this year’s Summer Shape Up!
So what is the Summer Shape Up?
Think of this as a chance to spice up your workout routine and clean up your eats, if you would like. This is by no means a “challenge” and I don’t want any of ya’ll to feel pressured to participate. Just here for info purposes and motivation (healthy eats and exercise is a GOOD thing and we can cheer each other on!) if you see *fit*. Just imagine your favorite gym is offering 24-7 fitness classes for the next 4 weeks and you can jump in whenever you’d like.
Disclaimer: As always, please alter the program and eating plan to suit your personal needs and preferences. Check with a doctor before making any fitness or nutrition changes.
How does it work?
-On Monday for the next 4 weeks, I’ll post a workout plan + healthy eating goals for the week
-Keep track of your progress, cheer each other on (in the comments section and on Twitter: #summershapeup) and have fun! <3
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, energy levels and appearance. Aim for a balance of:
-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)
-lowfat deli meat (look at for organic + 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)
-Extra virgin olive oil, coconut oil, canola oil
-Fish: salmon, tuna, halibut, mahi mahi
-lowfat dairy of choice
-Nuts and seeds: aim for raw, unsalted
-avocados (1/4 avocado is one serving)
and 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 meal ideas —–> Click here
I recommend keeping track of 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, it’s very possible to “shrink” and weigh 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)
Work It Out
The SSU 2010 Workouts are set up differently from previous Shape Ups. These workouts include a mix of strength, flexibility and speed training and include a balance of gym, at-home, outdoor and weight workouts per your requests There are also options to choose from each day, so you can mix and match to your liking.
For the Strength workouts: 3 sets of 12-15 reps for each exercise, unless otherwise specified. These can be done circuit-style (one set of each exercise and then repeat the entire circuit 3 times) or 3 consecutive sets with 15-30 seconds of rest before moving to the next exercise.
Week 1 Workout:
Day 1: Strength (at home or gym)
-5 minutes of low/moderate intensity cardio to warm up
-Incline bicep curl (seated at home)
-Reverse crunch on a bench (do with a medicine ball in between your knees at home)
-20-30 minutes of low/moderate intensity cardio (bike, run, swim or elliptical—add in some hills but keep the level of exertion around a 6-7)
Day 2: Speed
Option 1: On the track or trail
- Run moderately for 5 minutes to warm up
-Sprint for 45 seconds
-Walking lunges for 30 seconds
-Jog 2 minutes
-Bench push-ups for 30 seconds (use bleachers or a tree)
-Jog 1 minute
-Sprint 45 seconds
-Jog 2 minutes
-High knee skips for 45 seconds
-Squats for 45 seconds
- Butt kicks for 45 seconds
-Jog or walk 2 minutes (easy)
-Sprint 1 minute
-Tricep dips 30 seconds
-Jog 2 minutes
-Push ups 30 seconds
-Jog (easy!) 5 minutes
-Stretch and drink lots of water!!
Option 2: Take a spin class
Option 3: 30 minutes of SWEATY cardio
Day 3: Stretch
Option 1: Yoga For Runners (20 minute podcast- free from YogaDownload.com) or Yoga DVD + 20 minutes moderate cardio of choice
Option 2: Take a power yoga or Bikram class
Day 4: Strength (home or gym)
-5 minutes easy/moderate cardio of choice to warm up
-Plie Squat (do 10-15 full plie squats and then hold it down and do 10-15 pulses for each set)
-Pilates side leg lift (lift top leg up and down 10 times—if you’re feeling feisty, add 10 circles to the front and 10 circles to the back)
-Stability ball hamstring curl (if you’ve done these before and they’re getting easier, try it with one leg at a time)
-Bosu calf raise (can be done on a stair instead with heels hanging off the edge)- for more of a challenge: one leg at a time, or hold some dumbbells
-20-30 minutes moderate cardio of choice
Day 5: Stretch
Option 1: Power Yoga #2 Podcast (20 minute- free from YogaDownload.com) or Yoga DVD + 20 minutes light cardio
Option 2: Power Yoga or Bikram Class
Day 6: Speed
Option 1: High Intensity Interval Training (Run or on the bike)
Option 2: Insanity Pure Cardio + Cardio Abs
Day 7: Rest- take it easy and chill
So there ya have it!
You know I’m cheering for you