Whenever I say “Happy Winter Shape Up,” I hear Elizabeth Banks in my brain.
I couldn’t help it, haha.
Welcome to the 2013 Winter Shape Up!
I’m especially excited for this year because I’m partnering with a good training friend for one of the workouts (surprise!) and it will also be the first year with PRIZES. We’ll be hooking you up with swag galore for the next 4 weeks, so buckle up! 
Be sure to check back SUNDAY (tomorrow) for the workout details and for the full intro post on Monday for everything Winter Shape Up-related. I’m posting the meals and workout over the weekend so everyone can plan and know what to expect, but ALL of the details will be up Monday morning.
For those of you who are joining in the fun, here’s what this week’s workout schedule looks like:
(please feel free to adjust as needed according to your schedule. If you need help shuffling things around, tweet me or hit me up in the comments)
Make ahead and prep:
-Chop veggies
-Grain of choice (brown rice and quinoa are great options; cook it in the rice cooker to make things even easier)
-At least one high-quality protein (ideas: blackened tempeh or grilled chicken)
-Optional: protein pancakes for the week or quinoa muffins
Easy on-the-fly meals:
-Wrap (lots of veggies, Dijon mustard, avocado, protein in a whole-grain wrap)
-Spaghetti squash. marinara, cheese and protein of choice
-Stir fry with veggies, protein and brown rice (season with Tamari, ginger, garlic, cayenne)
-Nut butter on fruit
-Salad beasts with everything you love (make sure to have at least one protein and one fat for a satisfying combo)
Dinner ideas:
-Turkey lentil loaf with roasted green veggies (brussels sprouts of zucchini would be lovely)
-Grilled salmon, sweet potato and massaged kale salad
Sample grocery list:
Produce: berries, salad greens, apples, salad/stir fry veggies, avocado, couple of bananas
Grains: oatmeal, quinoa, tortilla/wrap
Protein: 2 packs of deli meat or tempeh, chicken, salmon
Nuts: nut butter of choice, raw almonds
Eggs, milk
Aisles: beans, marinara sauce, spices/dressing
Dinner ingredients (for the above dinners, you’ll need applicable spices, an onion, tempeh, carrots, lentils, chicken, salmon, sweet potato, kale, 1 lemon, enchilada sauce/salsa, cheese, green veggies and a head of lettuce)
Are you joining in Winter Shape Up?! If you so, don’t forget to get in your steady state cardio today, meal plan and PREP. See ya later today with Workout #1 and tomorrow morning with all the deets.
xoxo
Gina
Hi, I'm Gina. Welcome to The Fitnessista! I love blogging about my adventures as a new mom, military wife and fitness instructor, as well as sharing new workouts and recipes. Check out the About page for more info - thanks for stopping by!
I am so excited about this shape up. I’ve been reading your blog for awhile now and I missed out on the last one. My wedding is in 4 weeks and I’m hoping this gives me the little extra confidence booster I need to rock that dress. Thank you for all you are doing!
So excited for the shape up. And I usually read about these and join late, or don’t go through with it – but yesterday I made steamed eggs, amazeballs and roasted butternut squash soup, and got my salad stuff ready for the week.
I’m really excited to follow along and see how it goes – thanks for doing this!
I’m excited to join in too! I just joined a boxing club, so with that, and the increased focus on good, clean foods, I’m ready!
Hey GIna,
I love your web site! I check in a couple times a week for updates. I am also an instructor at my university (Northeastern University in Boston). So my schedule is a little full with classes, but I would love to follow your meal plan and being cooking and prepping food for the week. I was wondering if you could release your shopping list (or email it to me) for this coming week. I am planning on going shopping tomorrow (Whole foods and Traders Joe’s) I believe and wanted to pick up the food you suggest. I hope all is well!
Alexa
Great and sore inducing work out!! It’s great being able to follow
Along with you! That’s for the shape up help!