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! 

Yoga mat

Alright, lead’s get this Week 3 party started. 🙂

Gina britt 73

Ssu2015 sponsors

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.

Chex Oatmeal Logo

It’s perfectly portable, packed with healthy fats and protein, and it tastes like candy. Wins all around. 

No bake peanut butter oat bars  1 of 1 2

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.

Pouring pb  1 of 1

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 oat bars  1 of 1

Print

No-bake Peanut Butter Oatmeal Bars

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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

Scale
  • 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. 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. 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. 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. 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. 

Ssu2015 week 3 workouts

Workout #4 + Workout #1

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)

Workout #2

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

High protein oatmeal

Almond butter banana breakfast bars

 

Lunches:

Almond avocado kale salad atop quinoa

Mexican stuffed sweet potato

Easy lentil veggie burger with a big salad

Avocado chicken salad

 

Dinners:

Pineapple chicken veggie skewers with spicy peanut butter sauce 

Slow cooker veggie, turkey and feta lasagna (one of my very faves)

Healthy hearty chili

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

Peanut butter cup amazeballs

Green smoothie juice

Peanut butter banana smoothie

 

Treats: 

Raw brownie cheesecake raspberry bars

Sweet potato brownies

Coconut water popsicles

 

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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214 Comments

  1. Angela M on July 2, 2015 at 6:22 pm

    Rest day today!

  2. Kady on July 2, 2015 at 6:28 pm

    Rest day today. Looking forward to doing the Thursday workout tomorrow morning.

  3. Jennifer on July 2, 2015 at 6:29 pm

    #3 and 20 minute jog…feeling sore already!! Also LOVING all the recipes…the lasagna was my favorite so far!

  4. Anna on July 2, 2015 at 6:34 pm

    I had a killer workout this morning – running the stairs at Red Rocks!

  5. Natalie Gibbs on July 2, 2015 at 6:44 pm

    Pushed myself and went out after baby went to bed to get my workout in- so tired but done!

  6. Katie R. on July 2, 2015 at 7:47 pm

    Rest day & cookout!

  7. Liz on July 2, 2015 at 7:48 pm

    I had a frisbee game today for my workout, plus side we won!

  8. Liz on July 2, 2015 at 9:40 pm

    I went on an easy run today

  9. Kristi on July 2, 2015 at 10:28 pm

    workout #1 x 2 and #4 x 1 last night. 45 minute sweat sesh!

  10. Jen on July 3, 2015 at 12:59 am

    Power yoga this morning!

  11. Cassie on July 3, 2015 at 6:02 am

    Thursday: 25 min yoga + 20 min walking and I’m trying the high protein oatmeal today!

  12. Natalie Gibbs on July 3, 2015 at 6:11 am

    Did not want to work out this morning but the baby is napping- must get it done- workout #2 killer done!

  13. RachelG on July 3, 2015 at 6:31 am

    Before getting ready for our BBQ this afternoon I got in Workout #1 & a round of #3. Now loving on a homemade acai bowl using the Sambazon base from Whole Foods. This is the first shape up where I’m gaining weight and am happy about it…4 pounds in 4 weeks and into the 2nd trimester. 🙂

  14. Katie R. on July 3, 2015 at 7:36 am

    Did Overdrive this morning for my 30 minute workout!

  15. Samantha on July 3, 2015 at 8:26 am

    I am loving these workouts and can totally tell they are getting easier to accomplish from week 1 to now! Love combining workouts 1 & 2, sometimes one in the morning one in the pm to keep the metabolism challenged all day long!! Thanks Gina!
    p.s…sweatfest has increased dramatically with all this humidity in San Diego!

  16. Kailey on July 3, 2015 at 8:54 am

    Workout #2 today! Happy Friday! 🙂

  17. Kady on July 3, 2015 at 9:27 am

    Workout #3 x3 and 20 mins of walk/jog, then a snack and a nap! I love 3 day weekends!

  18. Kara on July 3, 2015 at 9:46 am

    5 min warm-up + W.O. #3 x 2 rounds, and finished it off with a 3 mile run pushing the jogging stroller. It’s only 9:30am, but already getting warm, and I felt like I was melting the last half mile. So glad that it’s done!

  19. Emily on July 3, 2015 at 10:40 am

    Took a rest day yesterday, so started today with a couple rounds of workout 4 and yoga

  20. melissa on July 3, 2015 at 11:20 am

    kickboxing class tomorrow and 4th of july race tomorrow!!!

  21. Kelster on July 3, 2015 at 12:04 pm

    I forgot to check in yesterday. I did three miles yesterday and today I did workout 1.

  22. Liz on July 3, 2015 at 1:29 pm

    Started the long holiday weekend off right with a CrossFit wod 🙂

  23. Bethany on July 3, 2015 at 3:07 pm

    20 minutes of treadmill hiit and then workout 3

  24. Erinm415 on July 3, 2015 at 4:03 pm

    6 mile run this am and then painted allll day!

  25. Angela M on July 3, 2015 at 4:42 pm

    steady state today!

  26. catherine c. on July 3, 2015 at 4:59 pm

    I did an AMRAP for 20 min today from Strong Magazine (their insta actually!) Wanted to do some HIIT style but not run haha! & didn’t want a rest day (which is rare so I took advantage!) Happy 4th!

  27. Jessica on July 3, 2015 at 8:02 pm

    Today should have been workout 2, but we are on vacay so how could I not run on the beach?! It was glorious and maybe be repeated tomorrow.

  28. Jennifer on July 3, 2015 at 9:07 pm

    Rest day with some stretching 🙂 all ready for the holiday weekend!

  29. RachelG on July 4, 2015 at 6:20 am

    I have a ton of stuff to do before heading out to a BBQ later so I got in a round of workout #4 barre this morning. Getting my cardio on via cleaning/organizing the house and baking a zucchini bake with the CSA vegetables. 🙂

  30. Katie R. on July 4, 2015 at 7:33 am

    WO#3 completed. Will do cardio when running around with the kiddos playing yard games! Happy 4th!

  31. Jennifer on July 4, 2015 at 8:30 am

    Workout #2 was TOUGH today! Got my sweat on for the holiday 🙂 have a great one fitness sista’s!!

  32. Kara on July 4, 2015 at 8:36 am

    Seriously Gina??!! I just finished WO#2 and I was SHAKING by the last plank challenge.

  33. Sara S on July 4, 2015 at 9:28 am

    Yesterday was supposed to be a rest day but I ended up in Body Pump and had a great time!

  34. Sara S on July 4, 2015 at 9:30 am

    Happy 4th! We went swimming this morning at the gym with the kids and now I’m going to bust out workout #2 before we head to the parade:)

  35. Jen on July 4, 2015 at 11:10 am

    taught bodypump this morning 🙂

  36. Samantha D. on July 4, 2015 at 12:05 pm

    Workout 2 on Thursday, 60 minute LISS yesterday, and rest day today! Happy 4th!

  37. Emily on July 4, 2015 at 3:00 pm

    Happy 4th!! Got a good spin session in, now off to enjoy a bbq

  38. Katie on July 4, 2015 at 4:15 pm

    Hour walk this morning and workout 3 x 3.

  39. Lindsay on July 4, 2015 at 5:02 pm

    I’ve been lousy at checking in this week, but I’ve been keeping up pretty well. All workouts on schedule, except I did long steady yesterday, rested today, and will do #2 tomorrow.

    Happy Independence Day!

  40. Tori L on July 4, 2015 at 6:25 pm

    Workout 2 today! I’m sad SSU is almost over!

  41. Jessica on July 4, 2015 at 7:12 pm

    Today was an epic day of workouts and food! I crushed a steady state beach run and embarked on my first stand up paddle boarding jaunt. We found this amazing cafe and I’m sure made up for all the calories I burned. We spent the rest of the day walking the beach and boardwalk. Someone is going to sleep well tonight! 😀

  42. Liz on July 4, 2015 at 7:40 pm

    I did a CrossFit wod and the ab burner today!

  43. Ashley V on July 5, 2015 at 5:02 am

    I did a quick 2-mile run this morning and am digging in to my acai bowl!

  44. Kady on July 5, 2015 at 6:46 am

    Workout #2 done. With still being sore from workout #3 (2 days ago) and a few days of bad sleep and bad eating, it wasn’t pretty. But I’m glad I got it done!

  45. Katie on July 5, 2015 at 6:56 am

    45 min run and ab burner. Week 3 done!

  46. Cassie on July 5, 2015 at 8:01 am

    Saturday: 15 minutes + 20 minutes walk

  47. Katie R. on July 5, 2015 at 8:41 am

    Rest day today! Completed week 3! This is the furthest I’ve gone doing any Shape Up! Super excited to finish strong!

  48. Jen on July 5, 2015 at 11:23 am

    hot power yoga this evening!

  49. Emily on July 5, 2015 at 12:44 pm

    Busy day today, but got in a family walk earlier and planning on some strength this evening

  50. catherine c. on July 5, 2015 at 12:57 pm

    Did long steady today (25 min of running + 20 min of dance videos b/c i got rained out!) and ab attack!

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