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.
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
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:
| 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 |
Keeping track: Feel free to print this out (or make your own version) to keep track of your progress throughout the week!
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
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I love this post! So many little motivations to choose from. I especially love the print out. Kinda reminds me of the Action Plan from the book Mindless Eating…he suggests a checklist type chart as well to keep track. I will definitely be using it!! Thank you
Great workout! This is going in my travel file too. These types of workouts are great to take with you to hotel gyms. I’m going to start your program as soon as my P90X/TurboFire hybrid completes (2/10/12).
I noticed you suggest eating 5 times a day. I workout at 4am and eat afterward. Is there any special timing for eating other than about ea/3 hours? Post workout I usually have a protein enhanced green smoothie. That usually holds me over for about 5 hours but it’s about 36 oz. Lunch is usually 11:30ish, a small snack about 3pm and dinner @ 7pm. I can’t really move dinner as it’s when I get home. Any suggestions? I should mention that I’m vegan and my goal here is reduce fat. Yes, a vegan has some fat to shed. LOL
Thanks for putting this together! I enjoy following your workouts.
no, that sounds like a great way to do it
love that you’re doing turbo and p90 together- i haven’t tried p90x but LOVE turbofire
You’re awesome! I need to try P90X. I do the live version of TurboFire and it’s my soul mate workout. Also, I totally agree – these workouts are going to be a great addition to my routines.
This workout looks awesome and I can’t wait to try it! Thank you for inspiring so many people to get moving!
I just tried the Week 1 Workout! This is my first time joining in on a Shape Up and I felt very challenged! I will definitely feel sore tomorrow! Thank you so much for posting this. I’m really trying to lose about 15 pounds and this was just what I needed to get out of my workout rut. Thanks again! Looking forward to the other weeks’ workouts also!
i’m so glad you liked it!
I’m so excited for this!!
FYI, I quit the gym well over a year ago and I have managed to maintain my fitness level with your awesome workouts. They are for sure my go-to for workout ideas. We all would understand if you didn’t get WSU up right now, but so glad you did. You rock, Mama!
thank you, lovely! i’m so glad they’ve been beneficial for you <3
Just printed mine off! Thank you soo much Gina for your help. You’re awesome!
Great post and workout! Thanks!
I love this workout for I can do it at home!! I do all my workouts at home so this is great! Thank you for the list of foods. Thank you Gina!
Oh, I’m so excited! Thanks for the always awesome ideas
Wow Gina, you put so much work into this post! I hope you were able to pre-write some of it before Olivia made her appearance…I Can’t even imagine doing this just days after giving birth!
And that picture of the ocean…stunning shot. I am assuming from your recent San Diego trip…so happy you guys had that time here to enjoy the beach!
great post Gina. I love how many people you are helping. Great stuff here as usual!!
I’m sorry if you’ve answered this before – but what ingredients would you recommend for a homemade trail mix and how much would be a good serving size for a snack? Thanks!
i like to mix up dried fruits, nuts and chocolate chips. 1/3 C is usually a satisfying snack serving
Ok, just finished workout 1. ouch, those in and outs are hard! I’m trying to get back into shape, and I couldn’t do those for the 20 seconds required….hoping to improve of course. Overall, this was a fun workout, loved going from one type of exercise to another. I have a hard time figuring out what to do in my workout on my own, this is great!
I wish I could join, but I am 24 weeks pregnant. I should keep this bookmarked for when I am ready to get in shap after baby.
I just finished up my workouts this morning: TurboKick and PiYo! They’re my loves!
I was wondering if you have any workouts that would go along with a half marathon training schedule. I’m running one this spring, but I dont want to overdo it with the strength to wear I’m too tired to run.
woa wait, egg in the yogurt parfait? am i reading that correctly??? also do you recommend greek yogurt or can i have regular yogurt? i dislike greek yogurt :-/
separate, even though it makes me wonder if it would be good.. haha
any yogurt you like
I tried Luna Bar for the first time today. O-M-G!!!! They are DELISH! I will be eating these again!
WOW! Super excited to use the information and great workout!!! I am excited to start a new winter-shape up along with ya!
I can’t wait to try this out! Thanks for putting so much work into this!
I’m so excited for this!!! I definitely want to participate. Thanks for putting some hard work into this!
I’ve been reading for a while, but this is my first time to participate in a shape-up. I’m excited to do it along with other readers. Thanks for putting it together! Hope you and your little family are doing well.
Thanks for all the great information! This is just what I needed to change my workout routine around.
Thank you!!!
I just did this workout! I felt a little bit like a badass doing the Tabata in and out jumps (especially in front of a few macho macho dudes) lol. I’m thinking of taking a picture of myself this week and one when I’m done after I do 2 cycles of the four weeks. I have ALWAYS obsessed about the number on the scale but am really trying to move more towards thinking about toning muscles and how I feel at the end of the workouts.
Thanks so much, Gina!
that’s a great idea!
and glad you felt like a badass because you are one. obviously
xoxo
Love this, will be doing this along with you!! Thanks!!
This workout is perfect timing for me. My boyfriend took me to try on engagement rings today and it lit a fire under my growing-behind to get back in shape!!!
I have one question: Is the workout order important? For example, is it possible to switch the cardio and yoga days, or do weight training on Tuesdays/Thursdays instead of how it is currently planned? There is an amazing Bikram yoga class I take with a friend Tuesdays and Fridays and would like to keep that in my workout rotation.
you can definitely switch up order as you like
hi gina! do you think i could do the tabata sprint intervals on the bike or elliptical? i have shin splints right now from running & cant do the treadmill, but i am able to do the bike or elliptical. looking forward to starting this! congrats on the beautiful baby as well
totally
Those final tuck jumps were killer! My body felt insanely heavy and I looked so silly trying to jump (but kind of failing). Great workout!
Awesome post Gina! Today was my running day so I’m going to try this workout tomorrow before my 3 hour dance practice. I’ll let you know how it goes!
please do!
If I am 50+ pounds overweight how do I determine how many calories I should have? And is this diet appropriate for someone new to working out as well as very out of shape? Or should I start smaller? And again congrats on beautiful Olivia.
talk to your local gym about getting a body composition test- they’ll be able to give you a better amount based on your body fat %
and as far as changes you make, go with your intuition and see how you feel. your body will tell you if you need more fuel, and as long as you choose whole foods, quantity isn’t really an issue.
Great. Thank you so much for the reply. I don’t currently belong to a gym but I will focus on natural foods. And will modify workouts as needed. Probably a LOT LOL! Thanks so much Gina.
Ive always considered trying the shapeup challenges and decided this was the time! Im trying to inctease my fitness level a bit before my hubby and i start hopefully expanding our famiky this spring. Gina, you are my inspiration for a healthy balanced pregnancy. Did the workout this afternoon and it was great! I wasnt sure if it would be enough because i just finished a 8 week training phase of heavy heavy weight lifting…. the intervals were no joke! I loved them added in to get my heart pumping. I downloaded a tabata timer app on my phone that was a great partner for this workout. Cant wait to keep going and see my results! Thanks for the inspiration and motivation!
That looks like an amazing workout! I’m pretty sure my entire body will be in pain after doing it!
Sweet! Got it printed off. Going to try to run tonight as I have a 5k on the 28th that I’m training for, but I’m going to work in this sequence at least a couple times this week and see how it goes.
The bad part is I get so sore after doing strength training that it wipes me out and I lose momentum… so I’m hoping trying a modified version of this will help me get a strength routine going! I did yoga last night at work and my hammies are soo sore… can’t wait to love up that foam roller tonight at the gym!
As far as eats, we’re already trying to eat a lot of what’s on this list so it’s nice to have a list of more suggestions.
Love it this year!! Thanks for the print outs, that will help out so much! I tend to feel more accountable for things if I physically have to write out my progress. That’s why no matter what technology there is, I will always have hand-written to-do lists
Just did this workout and I enjoyed it. Made me sweat and that’s what I am looking for! I have really enjoyed your blog and I am very impressed that you can do this with a newborn. Keep up the great work. We thank you. She is beautiful!
thank you, shannon! i’m so happy to hear you liked it
Wow, did the workout this afternoon and my legs are gonna be feeling it tomorrow! Also a great boredom buster!
AWESOME <3
Phew! Just got back from my first winter shape-up workout…Gina, you are the best. I really appreciate you putting this together!
well thanks a lot Gina!! My arms are trembling now and it takes both hands to drink from my water bottle… WSU week 1 = awesome!!
this looks AWESOME!!! thank you so much!
A few questions–Is soy milk ok to use for cookie dough cereal or smoothies? For the lunch ideas, how much is one serving of beans as a protein? For the veggie and hummus wrap, how much is one serving of hummus?
I appreciate you putting all of this together!
Yes!
1/2 c
2 T
Xoxo
Holy Tabata! Who knew 20 seconds could last so long!
Love this workout Gina. Thanks so much!
Did it this morning! Legs are like Jell-O, let me tell ya. On another note, I talked my boyfriend into doing a workout from last years shape-up last week. He works out on a regular basis but after that he said “fitnessiiiiisssta” had kicked his butt haha He has a whole new respect for my workouts now. Loving this year’s plan so far!
Hi Gina,
Congrats on the new addition to your family too!
I have been reading your blog for a few months now but have never commented, so I figured this would be a good time to start. Your blog is so inspiring, and I enjoy the military aspect of it as well as the nutrition/fitness part. I am a military girlfriend, and as you well know deployments are no fun, but reading your blog has been very helpful with that too. This workout was intense, and I’m looking forward to continuing in the next few weeks. Gotta be lookin’ good when the boyfriend finally comes home
thank you so much, naomi! so glad you said hi
hope the deployment goes by quickly- thinking of you
I did the workout this afternoon! I made some modifications to adapt to my fitness level and it was a great workout to break the rut I was in (tabata!! enough said!) – thank you
And heartiest congratulations on the arrival of your daughter! You’re seriously awesome for keeping up with the blog posts.
glad you enjoyed your workout! yes, tabata is intense
thank you <3
Got it done (well mostly, lol) Awesome workout! I love the tabata parts!!
First of all, congratulations on your beautiful baby! I love your winter shape up workout! I am 23 weeks pregnant (second baby), but I think most moves are doable. I am going to just keep my HR in check during intervals (obviously) and modify as necessary. Any other tips since you’ve recently been in my shoes?
that would be the major one! have fun
I did the workout last night and loved it! Tabata= sweaty mess. I needed a workout change up and this was great. Can’t wait to see next weeks! Also wanted to tell you I am an RD and think your meal ideas and principles are great
Hi Gina!
Thanks for all the super useful printable workout stuff! I incorporated some of the moves in my workout and I liked it! Thanks for taking the time and I can’t wait for week 2
xxx
Gina, quick question, and I know this is going to sound super silly but what are V-Ups? Thanks bunches, cant wait to get this started.
here ya go: http://www.youtube.com/watch?v=Aah_saegR84
I did this workout last night- whew, those tabata sets are NO JOKE!
Thought I would also share that my boyfriend insists on calling you “the Fitness Sista” because that’s what he thought when he first saw me reading your blog! So after I did your workout last night he kept calling me little fitness sista….haha
Congrats on your daughter- she is beautiful!
I am super excited about this, as I’ve never tried a WSU before!
The workouts look AWESOME. Tabata scares me, but I like being scared, so we’ll see how it goes.
Congrats to you and the Pilot on your gorgeous little gluten-free muffin of a daughter. She is stunning.
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