Winter Shape Up 2012
Baby, it’s cold outside….
and the perfect time to start cranking out those fitness goals and feel amazing, just in time for the spring sun to come out. Winter Shape Up always begins in mid or late January, because it’s the ideal amount of time to see serious results without burning out from lofty New Year’s resolutions.
Here’s how the Winter Shape Up works:
-Every week for the next 4 weeks, I’ll be posting a complete cardio and weight training workout, along with meal ideas, grocery lists, a table to keep track of progress, and other fun stuff. You can repeat the 4-program 1-2 more times to increase the duration and track your improvement over time.
-You can participate as much or as little as you’d like to. The focus in on increasing energy, burning fat, building lean muscle and feeling amazing, not weight loss.
-As always, honor your body, your injuries and limitations, and adjust anything you need to. Check with a doc before making any nutrition or fitness changes.
-Eats: the emphasis is on whole, clean foods, and aim to eat at least 5 times each day. As a general guideline, try to follow the 3-2-1 rule: 3 parts carbs, 2 parts protein, and 1 part healthy fat for each meal. Please keep in mind that I’m not a registered dietician, so if you have specific nutrition needs or questions, please seek out the advice of an RD in your area.
[print_this]
Smart carbs:
-100% whole grain 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 veggiesLean proteins:
-organic deli meat (look at for lower sodium choices), tofu or temeh
-low fat or nonfat milk or dairy products (almond and hemp milk are great, too)
-boneless, skinless chicken breast or thighs
-extra lean ground beef/ground turkey
-fish: salmon, tilapia, halibut, mahi mahi, tuna, shrimp, crab
-beans and legumes
-eggs and eggs whites
-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 (unsalted)
Healthy fats:
–Extra virgin olive oil, coconut oil, canola oil
-eggs (use the yolk)
-Fish: salmon, tuna, halibut, mahi mahi
-lowfat dairy
-Nuts and seeds: aim for raw, unsalted
-avocados (1/4 avocado is one serving)
Drinks:
-Coffee (with Stevia and fatfree/nonfat milk or vegan milk), unsweetened tea, WATER (8 glasses per day), red wine (5 oz per day) instead of a second snack
Condiments:
–Annie’s ketchup
-mustard
-balsamic vinegar/rice wine vinegar/red wine vinegar
-Salad dressing (make sure to measure and choose ones without weird ingredients– better yet, make your own with lemon juice, olive oil, garlic, salt and pepper or balsamic vinegar with olive oil, garlic, salt and pepper)
-salsa and hot sauce
-hummus*Remember, nutrition has a HUGE impact on physical results
*To cook, pan-sear, bake, roast or grill with a little bit of extra virgin olive oil, organic butter, nonstick spray, coconut oil or canola oil
Meal ideas:
Breakfast
Breakfast Cookie or cookie dough cereal
Parfait with yogurt of choice, berries and fruit, 1 serving of granola, 1 egg
Savory oats with cheese of choice, hot sauce, vegan/turkey sausage and an egg
Perfect protein pancakes with nut butter
My favorite smoothie, serving of nuts
Tortilla with nut butter, honey and banana
Lunch/dinner
Panino with protein of choice, 2 pieces of bread, lots of veggies, hummus/condiments, fresh fruit
Quinoa black bean burgers with salad
Grilled protein, sweet potato and veggies
Veggie quinoa with chickpeas and goat cheese
Veggie and hummus wrap with fruit
Salad beast with everything under the sun
Snacks
Larabar
Green juice
Protein fluff or protein muffin
Hummus and veggies
Homemade trail mix
Fresh fruit and cheese of choice
Pizza toast (kind of weird but I love it: toast with cheese, marinara and red chili flakes)
Small smoothie (milk of choice, 1/2 banana, protein powder, frozen fruit, hemp seeds and/or nut butter)
Banana with almond butter, chocolate chips on top
[/print_this]
As far as treats go, you may like to have small treats throughout the week, prefer to have a treat day to enjoy foods that are good for the soul, but not necessarily for jeans size, or do whatever works for you, the health of your body and sanity.
This week’s workout:
This week’s workout is a combination of Tabata-style intervals with traditional and compound weight exercises. Please keep in mind that all of the WSU workouts were designed for the average gym-going Jane, who is already familiar with proper form. If you have questions, don’t hesitate to ask a trainer at your gym to help you out! Remember, it’s much better to modify or change an exercise than risk injury.
The entire workout should take about an hour, and should be performed on non-consecutive days:
[print_this]
| 1. Warm up | Cardio of choice (moderate) | 5-7 minutes |
| 2. Walking lunge, bicep curl and knee up combo | Lunge walking forward holding dumbbells, bring the back knee up to touch your standing knee as you bicep curl. After doing 10 walking forward, hold your right knee up and bicep curl 12-15 times (to challenge the core) and left knee up, bicep curl 12-15 times. | Challenging weight (8-15 lbs each) |
| 3. Reverse walking lunge, bicep curl and knee up combo | Repeat #2, moving backwards | Challenging weight (8-15 lbs each) |
| 4. Plie squat, upright row | Plie squat to right, bring feet together and upright row, repeat to the left. Go for 3 sets of 10-12 on each side. | Challenging weight (8-15 lbs each) |
| 5. Tabata sprints | 8 rounds of 20 seconds as fast as your legs will move, 10 seconds of rest- 4 minutes total | Treadmill or track |
| 6. Bent-over fly and push-ups | 3 sets of 12-15 for each exercise; alternate between flyes and push-ups | Challenging weight (5-12 lbs each) – keep in mind that shoulders fatigue quickly; bodyweight for push-up (add a Bosu balance trainer for an extra challenge) |
| 7. Tabata in and out jumps | 8 rounds of 20 seconds active (in and out jumps) and 10 seconds rest- 4 minutes total | Bodyweight |
| 8. Bench tricep dips and bench V-ups | 3 sets of 12-15 for each exercise; alternate between tricep dips (challenge: straight legs or 1 leg) and V-ups | Bodyweight |
| 9. Tabata jump rope or tuck jumps | 8 rounds of 20 seconds active (jump rope or tuck jump), 10 seconds rest- 4 minutes total | Bodyweight |
| Cool down and stretch |
[/print_this]
Keeping track: Feel free to print this out (or make your own version) to keep track of your progress throughout the week!
[print_this]
[/print_this]
So who’s joining in the fun?
When you complete a workout, please leave a comment on this post so we can cheer each other on!
Let me know what you think, too- I’m always looking for ways to make the workouts and Shape Ups on this page even better 🙂
Happy training!
xoxo
Gina
187 Comments
Leave a Comment
This site uses Akismet to reduce spam. Learn how your comment data is processed.
Awesome schedule! I love the mix of tabata stuff! I’ve been hesitant to try it out but now that its all laid out I might give it a go! Thanks Gina!
Sweet, can’t wait to start tonight! Thanks for getting this together despite everything else taking up your time right now 🙂
Hope things are going well for all of you!
I am so excIted to do this. I just joined a gym yesterday (great timing!). I can’t wait to go today and start this!!!! I’m also going to Zumba for the first time tomorrow! Can’t wait!
ahhhh! have so much fun 🙂
Thanks. I am so excited. Do you have any tips for a first time Zumba-er?
here ya go! http://fitnessista.com/2011/06/focus-on-zumba/
Love it! Was at spin this morning but will be joining in tomorrow!
I’m going to my first spin class tonight!! So excited!
This workout sounds awesome Gina! I love the tabata intervals thrown in after each strength set. New Years goals are going well for me so far, but a little extra motivation is always welcome. Can’t wait to try this!
Well this comes at the perfect time 🙂 I leave for Barbados in a little over 4 weeks! I’m definitely joining in on this shape up. Thanks for takin the time to put this together!
One thing I would love for you to touch on is the actual “time” you’re eating. Things like, eating right when you wake up rather than an hour after you wake up, ect. This js just one example… But I know there are certain times better than others as far as spacing out meals and snacks. I’m just curious of your thoughts on that. Thanks!
I always seem to join in on these towards the end, so I’m glad to be starting this one right along with everyone else. I can’t wait to do this workout today! You’re the best Gina!! 🙂
I am PUMPED for this WSU!!! I have some serious weight to lose and some serious healthy living to achieve!!! Let’s Do This!!!! Thank you so much for this challenge Gina!!!
np, hope you love it!
looks like an awesome plan! i love your emphasis on clean eats – such an important part! great workout too – looking forward to trying it out!
Wow! This workout looks great! Thanks so much.
One tip I have for this post and other workout posts is to embed some of the ‘how-to’ images. In other words, instead of linking to the image, actually put it in with the text. I often view the workout on my phone when I’m at the gym, and it takes awhile to look at each new page when I want a quick reminder of what it is!
that’s a great idea. i’ll do that for next week 🙂
I’m glad to see that I’m already eating most of what you recommend! Both my husband and I love the b-fast cookie. Always look forward to the morning when I make them the night before! Can’t wait to give this a go! You rock!!
I’m super excited to do 2012 Winter Shape Up, as I have did the 2011 shape up plan last year!! I’m currently training for a marathon, which is in March, and am curious how to complete the Winter Shape Up and my training. Do you have any suggestions? Can’t wait to get started!!
i would do your long runs over the weekend, and make sure you don’t do a long or intense run on a consecutive day with the shape up.
maybe something like:
mon: wsu and short run, tues: yoga/flexibility, wednesday: wsu, thurs: off, friday: easy run, sat: long run
Awesome! Thanks so much! I’m def going to follow this schedule! I can’t wait to get more strength training in my routine!! 🙂
Do you have any suggestions for pre-workout fuel?
Also, regarding protein powder:
I just found out the protein I have been using has gluten in it (sneaky, sneaky –but explains a lot) —
I really want to like SunWarrior, but I cannot do Stevia (I am vunerable to low blood sugar).
Can you recommend a good (read: tasty) protein that does not contain gluten/faux sugars/stevia?
Thanks so much! The workout looks like so much fun!!
it depends on what your stomach likes. some people like a full breakfast, others like to have nothing, or a small amount. for me, i’ll usually have a piece of toast with some almond butter or half a banana
as far as the protein powder goes, have you tried vega? i’m pretty sure it doesn’t contain any of those, and is a fantastic plant-based option
I looked at the ingredient list from Hammer, and their unflavored whey protein has two ingredients. Check it out. I use vanilla, but it does contain stevia.
http://www.hammernutrition.com/products/hammer-whey-protein.whey.html?navcat=recovery
Thank you Heidi, and Gina, but alas, they both have Stevia. If I find a good one, I will def. have to let you know!
WSU has begun! 🙂
yes, please let me know!
You are awesome! Thank you for posting this, I can’t wait to try the workout! I never know what to do when I’m not taking a class at the gym – your workouts have been a lifesaver 🙂
Hi Gina! First off – Congratulations to you and the Pilot on your sweet little daughter! It is amazing that you can run the Winter Shape Up series even while getting in the groove of things with your new family. I am really excited for this Shape Up – I got three friends involved, and we are all doing it together. I wanted to ask, have you ever considered posting video tutorials for the workouts?
yes! there was no way i could do it for this one, but for summer shape up, i’ll do video how-tos
I play on doing a modified pregnant version of the winter shape-up…hopefully so that I have less work to do after the baby comes in spring!
I am going to run the Disney princess half marathon, but as soon as that is over, I am going to mix this workout in a few days a week. I can’t wait!
I really appreciate all the time and effort you spent creating this plan. Thanks! 🙂
I’ve been waiting to start this!! So excited, looks like a great workout addition to my running!!
I get up super early to workout, so I missed this for today (and did a workout from the WSU 2011). Can’t wait to try this out on Wednesday!
Thanks for putting together the plan – I love having guidance for strength training!
I love the print option Gina, thanks!!!!
I’m in – perfect timing for me! I love that all the exercises can be done at home. I have an 8 month old who crawls everywhere, so hopefully following WSU 2012 will happen either at night after bedtime or during naps. Or while he’s crawling around my feet. 🙂
Thanks for posting this! I’m really looking forward to it.
Liz
Trying this out today! I was wondering though, do you have an excel template you could share with the ‘Keeping Track’ info? I could recreate it if not, just thought you might have it handy. Thanks!
And I hardly comment, so.. congrats to you and your family with Baby Livi. 🙂
i did, but didn’t save it. oops :/ next week i’ll make it a google doc and link to it
thank you for saying hi, too! 🙂
Hi Gina!
I stumbled across your blog back in August, and after seeing you post a few of these shape-ups, I feel like I am ready to try it too! I also bookmarked bodyrock.tv and downloaded an interval timer on my iphone (now I just need a cable so I can connect my computer to the TV)! I am ready to get back into shape using my living room as my gym. I used to be upset that I couldn’t afford a gym membership, but now I see that you can still work out, have a good time, and do it at home!
Thanks so much for taking the time to put the shape-ups together. I would be lost without it!
hey lindsey!
that’s awesome- i hope you love this one 🙂 and you’re totally right, you don’t need a gym to get in an amazing workout
xoxo
Which interval timer did you download? I haven’t found one on the iphone that I like.
I’m ready for the challenge! Thank ou, my dear 🙂
yay! i love this and am really going to try to work hard at both the meals and the workouts. i find it so much more easier when someone lays it all out for me.. rather than planning it myself because i’m a little clueless when it comes to lean proteins, healthy fats, etc. thank you for this!!
YAY, I am so excited for WSU!!! Thanks for putting this together, it looks awesome. And I LOVE the fact you have the print button, woohoo!
I do have a modification question though. I can’t run/sprint yet so what would you suggest instead? Moutain climber intervals or squat thrusts? I know I won’t burn as much this way, but am waiting to get cleared from the doctor before resuming sprint work.
Thanks so much and lil Livi is precious. My bff just had a lil girl and I got to see her this weekend, omgosh newborns are so tiny and heavenly!
xoxo
yep, any speed substitution to get your heart rate up will work 🙂
Thanks for this!! I am going to join in 🙂 Starting today…
I’m probably not going to be doing the exercises (not much gym access + not sure if I want to commit to strength training right now) but I’m definitely thankful for the meal plans you’re posting. I’m working on cleaning out my diet more and this is a great template!
Gina-
I am so glad I found your blog a few months ago. I have been wanting to try some of your workouts for awhile. I know that you mentioned this isn’t weight loss plan..does this mean I won’t lose weight doing this? I really need to shed some pounds. I’m also wanting to start training for a half marathon this year?… Is it possible to do wsu and half marathon training at the same time?
you most definitely can lose weight following this if your body needs to. i just like to focus on fat burning instead of weight loss, since you can still “shrink” and weigh the same
and yes, you can do wsu and half training at the same time- just make sure that you don’t overdo it. i posted a sample running/wsu schedule in the comments above for an idea on how to combine them
Oh man, it is always posts like this that make me wish I was not deeply engrained in a training plan already. But I am training for a marathon, so I need to stick to it, but bookmark these and related posts and save them for after.
Good luck to everyone participating though!
I am in!! Going to the grocery store to stock up today! At the gym I go to, I like taking the classes…just got home from and spin/trx combo class that kicked my butt!! Trying to get toned for my upcoming wedding in June..The countdown is on for me!
I’m sooooo excited for this! I can’t wait to switch up my workout with this!
Tofu and tempeh are good sources of protein as well. Tempeh is delicious!
i thought i added those in there- sorry if i didnt!
Thank you for the workout, I am really looking forward to trying it out. Also, YAY, for the print option!!!! Thanks, Gina.
YAY! I am super excited about this! 🙂 Thank you!!! It’s all printed! 🙂
Me me me me meeeeeeeee! Operation get HEALTHY & bride fit is my goal 🙂
Can’t wait to get going on this!
WOW!!! I love this WSU … <3
You are truly amazing Gina. I appreciate you so much! You’re motivating, helpful and just so focused on helping people achieve their goals! The baby is gorgeous and she is SO lucky to have such amazing parents. Thanks again for everything.
This is awesome, as I’m already doing a cleanse and my own exercise plan but my plan calls for me to hit the gym for a really good workout 2 x a week and the cleanse takes up so much of my time planning etc that it’s nice to have someone plan the workouts for me! I’ll be using yours each week to ensure I get a good, full-body workout that changes regularly – thanks Gina!
This looks awesome!! I will definitely be trying this! Ever since I stumbled upon your blog a couple months ago I’ve literally been obsessed. I decided its finally time for me to stop lurking and show you some love! You balance your fitness/professional/family life so well and you’re so inspirational. Thanks for putting together the winter shape up- it looks easy to do at home, which is good for me because school is about to get crazy and I know I won’t have much time to get to the gym.
But most of all congratulations on your new baby girl!!
Can’t wait to try some of the food ideas! I’m always looking for new snack and meal ideas. Thanks!
Good stuff! 😉
Wow this is amazing! I’m in the process of becoming a personal trainer and I can tell how much effort you put into this 🙂 You’re awesome for inspiring and helping so many people to get fit!
i just have a quick question .. even though i already commented! .. how much is 1 serving of fruit and 1 serving of veggies? thank u!! 🙂
it varies for different fruits and vegetables. for fruit, i’d say 1 piece of fruit or a handful or berries, for veg, just go buck wild unless it’s a starchy veg
I am excited to start this with you guys 🙂 All my fitness sisters!
I’m so excited to start this! I love tabatas! Sadly, the exercise part is going to have to wait until next week when my exams are over with and I have a life again, but at least until then everybody’s comments will motivate me (1 week behind)!
nbd- good luck with your exams!
Did this and I thought you were trying to kill me with the tabata in and outs!
Thank you so much for doing this for us when I know you’re so busy with baby girl.
muahaha >:)
of course! i love putting these together
I’m so excited…thanks for doing this! All of those weight/lunge/squat movements sound totally foreign to me, but fun! The last time I was at the gym (a few nights ago) I didn’t feel sore at all and I really felt like I pushed myself on new weight exercises and reps…should we expect to be sore with this or is not feeling sore pretty normal?
it might be delayed, or you could switch things up in your routine a little more. you don’t want to be in pain after each workout, but it’s good to feel a little soreness every now and again.
Hey Gina – first off, congratulations on an amazing baby girl!! I’ve been following your story all along and was so excited to read about Olivia when she made her entrance into this world.
Also, can’t wait to get started on the WSU!! One question in the workout – do I perform all sets of the one move and then go onto the next one? Or run through all of them once and go back and repeat 2x.
Thanks!!
you can do it either way, but i’d do all of the sets for each exercise at once for this one instead of circuit syle