Summer Shape Up 2015: Week 3 Workouts and Meal Ideas
Hi friends! Happy Week 3 of Summer Shape Up! Thank you so much for all of your awesome check-ins this past week. Way to crush it! Keep up the awesome intensity and hard work. It’s hard to believe we’re halfway through! For all of the Summer Shape Up details, check out this post.
Before we dive in, huge congrats to the winners of last week’s bobble giveaway:
-Cassie
-Daniela
-Melissa
-Lissy
-Kyra
-Katie
-Katie H.
-Jenn
-Sarah T.
-Megan
Check your emails, friends! I know you will love your new bobble sport as much as I love mine!
Alright, lead’s get this Week 3 party started. 🙂
A special “thank you” to all of this year’s Summer Shape Up sponsors:
bobble: makers of my new fave water bottle which filters as you drink and is BPA and PVC-free
Crunch Live (use the code “SSU30” for a free 30-day trial!): my fave workouts so far are Overdrive, Bellatone and Yoga Body Sculpt
and Gluten-free Chex Oatmeal, which is the perfect texture for baking, hot morning oats and cold overnight oats, and snack creations. They’re also an ideal component for savory recipes. (This savory oat bowl looks amazing.) Gluten-free Chex Oatmeal is this week’s featured sponsor, and to celebrate, I made a new snack recipe.
It’s perfectly portable, packed with healthy fats and protein, and it tastes like candy. Wins all around.
No-bake peanut butter oat bars!
I didn’t make these too sweet on purpose, because I’ve found that many no-bake bars make my teeth hurt. It has just the right amount of honey for sweetness, and peanut butter to hold everything together.
If you’re the type of person who likes digging chocolate chips out of the peanut butter jar (aka why we’re BFFs) this recipe is for you.
No-bake Peanut Butter Oatmeal Bars
A delicious and lightly sweet portable snack option. Like digging out of the peanut butter jar, but with a little more staying power.
- Prep Time: 10
- Total Time: 10
Ingredients
- 1 cup creamy peanut butter
- 1/4 cup honey
- 1 tablespoon coconut oil
- 1 teaspoon vanilla
- 2 cups quick-cooking oats
- 1/4 cup unsweetened shredded coconut
- 1/4 cup chocolate chips
- 1/2 teaspoon cinnamon
- pinch of sea salt
Instructions
- 1. Line a glass baking dish or storage container with enough parchment paper to overlap the sides. (This makes the bars easy to remove and cut.)
- 2. In a glass bowl, combine the peanut butter and honey until smooth. If you’re using cold peanut butter, heat these in a double-boiler or in the microwave for about 30 seconds to whisk until smooth. Stir in the vanilla and coconut oil.
- 3. In another bowl, whisk the oats, coconut, chocolate chips, cinnamon and salt until combined. Pour in the honey and peanut butter mixture, and stir until full mixed.
- 4. Press the mixture into your baking dish and store covered in the fridge for about one hour until set. Remove the parchment paper to cut into bars or squares and store in the fridge.
Nutrition
- Serving Size: 12
These would be a perfect component in this week’s meal plan, which you’ll find below. Here are this week’s workouts! It’s a mix of barre, HIIT, strength, rest and ab burning.
Easy/moderate steady 30-45 minutes (maintain the same quick pace and moderate incline for your entire workout)
Workout #3 + moderate steady state (20 minutes)
Long steady (45-60 minutes; go for a long run or jog, or take a cardio class you love) + Ab Burner or Crunch Live Ab Attack (use the code “SSU30” for a free 30-day trial)
Here’s what the eats are looking like! Feel free to mix and match according to your unique needs and preferences.
Breakfasts:
Grain-free banana bread with two scrambled eggs (or one serving plain yogurt)
The best breakfast sandwich ever
Almond butter banana breakfast bars
Lunches:
Almond avocado kale salad atop quinoa
Easy lentil veggie burger with a big salad
Dinners:
Pineapple chicken veggie skewers with spicy peanut butter sauce
Slow cooker veggie, turkey and feta lasagna (one of my very faves)
Crustless quiche with spring vegetables
Cashew crusted salmon with roasted veggies (we had this for dinner last night and it was fantastic!)
Snacks:
Chocolate chip cookie dough bars
Treats:
Raw brownie cheesecake raspberry bars
It’s check-in time! This week’s giveaway is courtesy of our friends at Gluten-free Chex Oatmeal and includes an awesome prize pack. One lucky winner will receive 1 case (8 pouches) of Gluten-free Chex Oatmeal, 1 Love Oatmeal spoon, and a $50 Visa gift card.
Just leave a comment below each day this week when you complete a workout. You don’t have to be following the Shape Up exactly to participate, and today is a freebie: it’s an off day. 🙂
Ready, set, go!
xoxo
Gina
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I ran a nice sweaty five miles today. I love summer. And I love peanut butter no bake bars too!
I love the idea for the oatmeal bars! I have been looking for a lot of snack recipes lately so I can avoid buying so many packaged items from the grocery store. This one looks fab! Going to pin it.
Nice easy walk on the treadmill today to shake out my legs from a indian mud run on Saturday. Hopefully back to Insanity tomorrow.
Today is my Tuesday. Took yesterday off to spend time with family and travel home. Starting early today (like, right now) with workout #4. Later will either be workout #1 or my absolute favorite Zumba class that I haven’t been to in forever due to morning sickness that lasts all day. Bless the second trimester and it’s normalcy.
I’m going to have an easy recumbent bike session while I catch up on homework reading. I’ve noticed I get through reading more quickly if I am not at home, and why not get a little exercise in while I’m at it…
Taking a rest day today but speed walked 30 minutes to work and hopefully do the same home if it isn’t raining. Will definitely be trying this recipe – I think my kids will love it.
These bars look delicious, thanks for the freebie!
can’t wait to try those bars!!
Taking a freebie since unfortunately I am basically opting out of SSU at this point – #3daysleft
taught a group fitness class today…so even though it is a rest day all the walking around getting that encouragement going added up to a nice and easy 2.5 miles!
Those meals look tasty – and the workouts are awesome! Pinning them and your no-bake bars (Mr. Science has been asking me for weeks to make granola bars. These might be perfect!).
Thanks for all the great ideas!
I love Chex! I’m doing an interval bootcamp-esque workout today.
Loving the peanut butter cup amazeballs… thanks for all the suggestions!! : )
The peanut butter oatmeal bars look fantastic!
I completed WO#2 today! Just as sweaty as last time!
Do we do Tuesday workout one time? Both 4 & 1 just once?
Did steady state and ab burner today!
Workout #4 + my fav Zumba class complete!
Those no-bake peanut butter Chex oat bars have me droolin’!! I forgot how good it is to use cereal in no bake bars…I used to substitute healthy cereal for rice krispies in those squares, but the marshmallows aren’t exactly ideal 😛
xx Jill
Latest Post – In the Red Zone – From Weddings to Cocktail Hour
Got a little off track traveling this weekend, but back on the ball this am with a couple rounds of workout #4 and a 30 minute walk
Workout #4 + #1 have been crushed for the day! I brought my yoga clothes to work in hopes of catching an evening heated vinyasa class. Fingers crossed the day allows it!
Sore tOdAy spin and elliptical
This might be my favorite giveaway of the week – and those snack bars look like my new best friend 🙂
Definitely in need of and enjoying a rest day today. I will take my regular easy evening walking though!
WOW the bars look great. Will try them this evening ^^, thank you!
let me know how you like them!!
25 minutes of moving and grooving yoga this morning and 20 minute walk.
I took a long walk w/ my sweetie then ran to the gym later (a little over a mile) for Body Flow.
Resting today, another round of wisdom teeth extractions so I’ll be taking it easy this week.
Just finished my workout for the day! The PB cup amazeballs sound delicious. 🙂
I went to a Cardio Strength class at the YMCA today. It was great to get my heart rate up so early in the morning to set myself up for a great day!
I did 2 mile tempo run and 15 minutes of Insanity!
body sculpt class today, needed it for Monday motivation!
Just got back from a lunch time walk at work. It’s getting WARM – reminder to not leave my hair ties at home or I’m a sweaty mess. 🙂
Today’s check-in is an hour long HIIT class at the YMCA. Talk about total body burner…
yesterday was my rest day so today was 1.5 miles on the treadmill and workout #3 then gentle lunchtime yoga
4 mile tempo run on the treadmill this morning.
Yesterday was my rest day, so this morning I did a 25 minute Turbo fire HIIT, and a 40 minute Barre3 online workout.
I did workout #3 today, switching up the schedule so I can head out to Arizona and the Grand Canyon this weekend for some Fourth of July adventures 🙂 The one leg rows are HARD!
Off day = pretty easy pilates class just to keep moving… and because I slacked last weekend.
My workout today is a Dailey Method class.
A nice 3 mile walk this morning to get the day started and an online barre workout this afternoon.
Working my normal 9-5, gonna go home, cook dinner, strip the bed, wash the sheets, and then get in 25 minutes of a workout DVD…I’m tired already!!!
Workout 1 and 4 today- Might have sipped Fanta Orange Zero during #4 BUT I STILL FINISHED 🙂
Those bars sound amazing!!!!
I so need to make those bars, they look delicious!
ohhhhhhh mmmyyyy THOSE BARS!!!!!
I can’t wait to make those peanut buttah no bake bars! Do you think they would do well in the freezer for storage? Heading out on vacation in two days but want to make some before and I know i won’t eat them all before I go.
definitely!! let me know how they turn out!
Did a strength challenge class today and plan to take a walk after dinner! I was hoping the winner would win a year’s supply of oatmeal…that would be a dream come true haha 🙂
Workouts #1 and 4 done! my muscles are toast!
Those bars sound deeeeelish
Long walk and barre ab burner today.
I did Workout #2 this morning and it gets me every time! Such a great workout!