summer shape up

Summer Shape Up 2011 Week 4

by Fitnessista on June 27, 2011

in something to talk about,summer shape up

Hey hey Happy Monday! Let’s make this week an amazing one <3

It’s the final week of Summer Shape Up 2011! I hope that everyone enjoyed switching up their workout routines and are seeing some results from the hard work. If you’d like to make it an 8-week Summer Shape Up, you can always repeat the plan from the beginning, or throw in a couple of workouts when you get stuck in a rut.

Here’s what we have in store for this week: (*as always, check with a doc before making fitness or nutrition changes)

The Eats

Meal ideas for the week:

Breakfast

Breakfast cookie

Green-a-colada

Perfect protein pancakes

Egg-rito on a whole grain tortilla; 1 egg + 2 egg whites, salsa

2 whole grain or gluten-free waffles, topped with almond butter and low sugar jelly

Lunch

Salad beast!

Carrot, beet, bean burger + salad

Meal-sized smoothie + 2 egg whites

Turkey (or tempeh) on a pita with salad greens, mustard, ¼ cup cheese, 1 pear

Banana wrap; 1 banana sliced with 2 T AB in an Ezekiel wrap

Dinner

Green Chili Egg Casserole with a salad

White bean, goat cheese and spinach lasagna with veggies

Whole Wheat Penne with Eggplant and ricotta

Shrimp Scampi with roasted asparagus

Snacks

Amazeball

1 small bag organic popcorn topped with cinnamon

1 apple with 1 string cheese (or melted Daiya)

Sliced bell pepper, carrots, cucumber and hummus

Protein pudding (1 scoop protein powder mixed with 8 oz fat free plain yogurt; sweeten with Stevia and top with berries)

¼ C almonds, 1 T chocolate chips, 1 servings of dried fruit

The Workouts

Monday: HIIT + Workout 1

1. 20 minutes of HIIT (not including a 5-minute warm-up and cool down)

2. Workout 1 (from the 1st week of workouts)

3. Stretch

Tuesday: Yoga class of choice (YogaDownload.com has a collection of free ones if you don’t have a studio near you)

Wednesday: Upper Body + Cardio (20-30 minutes)

1. Warm-up, cardio of choice (5 minutes); easy to moderate intensity

2. Spring Arms workout

3. Follow with cardio; moderate to moderate-high intensity, steady state 20-30 minutes

4. Cool down and stretch

Thursday: Long cardio; Cardio of choice, 45-60 minutes. My favorite way to do this: take a class!

Friday: Lower Body + HIIT

1. Warm-up, cardio of choice (5 minutes); easy to moderate intensity

2. Spring Legs workout

3. Follow with a HIIT workout; 20 minutes of HIIT (not including a 5-minute warm-up, cool-down and stretch)

Saturday: Yoga + Abs

1. Yoga class of choice

2. 10 minutes of your favorite ab exercises

I hope that you’ve enjoyed this year’s Summer Shape Up! I’d love to share you success stories next Monday Please send any stories/pics/victories my way: fitnessista at gmail dot com [subject: SSU success]

What new healthy meal or fitness activity do you have on the agenda this week? I have a goal for you: book yourself a massage/pedicure/mini shopping trip to reward yourself for taking care of your health <3

xoxo

Gina

{ 36 comments }

Our favorite little thing

by Fitnessista on June 26, 2011

in Dinner,Mexican,summer shape up

Hi friends Happy Sunday! Hope you’re having a beautiful day <3

I had an amazing little date night with that seksi man I’m married to

The sign of an excellent meal?

When your table looks like this:

Feastly.

For dinner, we went to our favorite Tucson place: Cafe Poca Cosa.

I’ve written about Poca Cosa many times –and the Little Poca Cosa, which is a breakfast/lunch cafe- but if you’re ever in Tucson, eat here. The food is so fresh and flavorful, and the ambience is romantic and Mexican chic

The chef bases the menu off what’s fresh in the market, so it changes daily. Here was last night’s menu:

[The server thoroughly explains all of the options and ingredients]

3 chicken dishes, 2 beef dishes, 1 pork dish, 1 fish dish (with choices of 2 sauces) and 1 vegetarian dish (which the chef would choose 2 out of her over 200 options). At the bottom is the Plato Poca Cosa- the chef chooses 3 items of her choice and if multiple people at your table order the Plato Poca Cosa, no two plates will look the same. Another thing is that none of the dishes can be altered- all of the ingredients are there for a reason.

The Pilot enjoyed some sangria (and a margarita), and I was jealous until they brought me out a virgin Pina Colada.

So fruity and delicious.

We had about a thousand fresh chips with homemade salsa (which was warm instead of cold.. I swoon)

For our entrees, I rolled with the pescado, with the tomato basil broth. It was lightly breaded and baked in foil, topped with a citrus cabbage slaw

My favorite part about the meal is the salad- it’s always different and has a beautiful array of fruits and veggies. Mine came with cubed fresh watermelon and slices of apple on the sides, a tamale husk garnished with chili, shredded beet, bell pepper adorned with sesame seeds and carrots.

The Pilot ordered the pollo pastel, shredded chicken within a tamale with a pesto-type sauce.

They also bring soft corn tortillas, beans (that taste like my nana’s) and fluffy rice.

Food baby or real baby?

I’ll go ahead and call that twins

Enjoy your Sunday and I’ll see ya later this afternoon with a Family post.

xoxo

Gina

Head’s up: Last week of Summer Shape Up starts tomorrow! Please send your success stories and fun pics my way: fitnessista at gmail dot com [subject: SSU success]. I’ll post them next Sunday

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Summer Shape Up 2011 Week 3

June 20, 2011

Good morning! Hope your day is going well <3 I’m very stoked for this week’s Summer Shape Up Eats and Workouts. If you’re fashionably late to the party, check out the intro post *here* for all the deets. Guess what?! You’re halfway done! Hopefully you’re starting to feel amazing and beginning to see some results, [...]

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Summer Shape Up 2011 Week 2

June 13, 2011

Good morning! Hope your day is going well so far I’m super excited for this week’s eats and workouts if you’re joining in the Summer Shape Up. If you’re fashionably late to the party, check out the intro post *here* for all the deets. Hopefully you’re already feeling a difference after last week’s clean eats [...]

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Snacky Find

June 12, 2011

Hi friends How’s your Sunday been? Hope you’ve had a beautiful and relaxing day. (The Pilot got that expression from her by saying “Are you a chicken girl? You want chicken??” and then of course had to give her some chicken) We’ve been laying low today, it only seemed right after 11 hours of sleep [...]

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Summer Shape Up 2011

June 6, 2011

It’s finally here: 3rd year of Summer Shape Up!! I’m really excited about this one and hope you’ll join in the fun Summer is a great time to shake up your workout routine and find extra motivation to fuel your body the best way possible. Little changes add up and can make a huge difference [...]

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Reader’s Request: A stocked kitchen

June 3, 2011

Hey hey Hope you had a fantastic almost-Friday <3 My day was a blasty, but crazy as usual. It started off with CRP cert- check out the “face” I got to use for the mannequin Our instructor was a firefighter and firefighters are very… knowledgeable… so class was better than my last experience I feel [...]

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Greens n’ Goat Cheese

June 18, 2010

Hey everyone! IT’S FRIDAY!!! Yahooooooo Hope you have something fun planned for the weekend. After yesterday’s workout, I chugged this shake before taking a shower and heading back to train a client and teach. -1 C almond milk -1/2 frozen banana -1 scoop Sun Warrior -1/2 T raw cacao powder -1/2 T maca -Stevia, vanilla [...]