Summer Shape Up 2013: Intro post
Welcome to Summer Shape Up 2013! I’m so excited that you’re joining in the party -there are at least 3500 of you!- and that you’re committed to making some healthy changes during this season. Thank you so much for letting me be your cheerleader along the way. Now let me find those pink sparkly pom-pons…. 😉
For the next four weeks, here’s what you can expect on this page:
This post will serve as “the hub” for EVERYTHING SSU 2013 related. Bookmark it, pin it, make it your homepage, do whatever you need to do to make all of the info accessible to you <3 For even more fun, spread the word with friends and make it a group challenge!
For the next four weeks, I’ll update this page with weekly fitness plans and meal ideas. Please keep in mind that these are general recommendations, based on healthy (injury-free), gym-going girls, experienced with basic strength training form and a baseline cardio program. Nothing I post should substitute doctors’ recommendations, and always check with a doc before making any fitness or nutrition changes. If something doesn’t feel right, DON’T do it! You know your body best.
Summer Shape Up is NOT about weight loss. It’s about decreasing body fat (adding lean muscle), feeling more energized and changing up your current routine. Even though the scale could go up during the next four weeks, you could technically “shrink” and weigh more. Muscle is more dense than fat. If anything, focus on how you FEEL! I hope that my ideas will help you find some new strength moves you love (or love to hate?) and develop the best fitness program for you.
What you’ll need:
-A huge water bottle (fill with H20 and keep with you at all times)
-A notebook (to track your water intake, workouts and meals for each day. If you have an online method you prefer, you can use that instead. I love the My Fitness Pal app)
-Access to cardio of choice whether it’s through classes, running outdoors, or an at-home cardio machine
-Set of dumbbells
-Stability ball
-Jump rope
-Sturdy chair or bench
If you’re able to get your body fat checked at the beginning of the challenge, I highly recommend it. Many gyms offer body fat calculations at a low cost, or if you have a trainer friend, ask them to pinch you with some calipers. If you’re military, many bases offer bod pod body fat testing for FREE- check it out!
If you’re not able to test your body fat, take some basic measurements and jot them down in your Summer Shape Up notebook:
-Calves (max circumference)
-Thighs (10 inches above the patella)
-Hips (keep feet together and measure the widest part across the middle of your booty)
-Stomach (the widest part of your stomach)
-Waist (the narrowest part of your waist)
-Chest
-Biceps
And snap a few pictures facing forwards, sideways, and to the back, wearing a swimsuit or sports bra and tight-fitting shorts. This way, you’ll have a clear method to track your progress over the four weeks. Check your measurements again halfway through the challenge and again at the end.
Prep for SUCCESS!
Before each week begins, take a second to jot down your goals for the week. Grocery shop for staple foods, making sure to emphasize clean, whole choices.
Here are some staples I always have on hand:
Bread and grains (whole-grain, brown rice tortillas, quinoa, brown rice)
Eggs (2 dozen)
Salad supplies (greens, fresh fruit and veggies, nuts, balsamic vinegar, fresh herbs, protein)
Protein (chicken, fish and tempeh)
Fruits (berries and bananas are my fave!)
Nuts, nut butter and seeds (we always have almonds and chia seeds on hand)
Milk (whatever milk you love. We enjoy almond milk)
Green veggies
Frozen berries and veggies (for smoothies or quick stir fries)
Healthy treats/ snacks (I love TJ’s hummus, edamame crackers and dark chocolate bars)
Remember to “EAT LIKE A PRO” throughout the challenge, making sure that each meal/snack has a protein and produce component.
Prep as many clean eats as you can in advance and put your workout calendar in an easily visible spot. This way you’ll be more likely to stick to your goals.
Here are the links for all of your workouts and meal ideas for the next four weeks:
(all password protected. The password is in your newsletter and will change for each week. After the challenge, I’ll remove the passwords)
Cardio guidelines:
HIIT (20 min): Alternate easy periods of cardio with extremely hard cardio intervals. For workout 1 HIIT, try to do 45 seconds easy, 45 seconds HARD for the 20 minutes
Steady state: Pick a steady pace that’s challenge but one you can maintain for the entire duration. You can also take a spin class or another cardio class instead
Hill challenge: Pick a steady pace and aim to maintain your pace as you increase the resistance every 30 seconds. When you hit you max, hold it for 1 minute, lower incline back down to 4.0% and start again until the 20 minutes have passed. Avoid holding onto the hand rails (you’ll burn 30% LESS calories), and if you need to slightly decrease your speed to allow the higher incline, that’s ok
Steady state tempo blast: For the last 5 minutes of your steady state workout, increase your speed. Make it HARD and keep it for the last 5 minutes. You can do it!
HIIT (25 min): Do 1 minute easy, 1 minute hard for the 25 minutes
Steady state: Pick a steady pace that’s challenge but one you can maintain for the entire duration. You can also take a spin class or another cardio class instead
HIIT and steady: Warm up for 5 minutes and then start your HIIT training (20 minutes), alternating between 30 seconds HARD and 30 seconds easy. Follow your HIIT with super easy (50% max heart rate) steady state.
HIIT (20 min): 30 seconds easy, 30 seconds hard for 20 minutes.
Cardio wild card: Take your favorite cardio class or do a fun DVD. Your choice!
Speed surge: go for 20 minutes starting at a moderate pace. Every 5 minutes, increase your speed. You should be sprinting to the finish line!
Scenic steady state: Take it outside for 30-45 min
Leg burner: Try this barre burner!
HIIT: HARD for 45 seconds, easy for 45 seconds, repeating for 25 minutes
HIIT Challenge: Try to do 1 minute easy, 1 minute hard for the entire 30 minutes.
Flexibility: Yoga or a lovely stretch sesh
Speedy hills: Start with a steady pace and incline at 2.5 %. For 30 second rounds, increase your speed and incline to run up the hill. Recover for 1 minute before repeating.
Last, but not least, make sure to check in each day with your workouts and clean eats! I want to be drowning in #summershapeup tweets, Instagram pics and comments, mmm k?? Each morning, I’ll put the call out in the am blog post for you to leave a comment with your workout. Be sure to check in often, because you never know when I’ll have a random giveaway 😉
Speaking of giveaways, we have lots of those to come, too!
Thank you again for participating this year! Let’s make it the BEST one yet 🙂
xoxo
Gina
Are you joining in the fun?! Set yourself up for success by planning and prepping today. Tweet me a pic of your grocery haul or leave a comment with this week’s meal plan. I’d love to hear what you’re cooking this week!
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It’s going amazing so far (week 2), I just got done doing my HIIT and Steady State…love it!!
Late but would like to sign up!
I completed day on of week one last night. Good workout!!!
Love to join in 🙂
workout #2 left my legs and arms shaking! great way to start off a day
I would love to get started!
I know I am a little late but I would love to take up the challenge too!!! Better late than never 😀
I would also love to sign up if it’s not too late! I also found this through peanut butter fingers blog! 🙂
I definitely love this and would love to sign up!
Really want to do this! But I haven’t recd the newsletter, trying again to sign up. I checked the box for the newsletter.
Only first week complete but I already feel like I have more energy, my jeans already fit better and I just feel overall better!! Lovein the SSU! Thank you Gina!
Sign me up!
I powered through HIIT and steady state this morning on the elliptical and stairs even though I’m pretty sore from WO#2 yesterday!
Peanut Butter Fingers recommended your program, I’d love to try it!
Just finished a 60 min challenging power yoga flow….feeling good at the moment, but will perhaps add in some HIIT blasts later :).
Yesterday was a bit off for me, but I rebounded today by knocking out Workout 2 & 20min HIIT! I feel great! I was even able to make it through the whole alphabet for the abs at the end (this was my second go around at workout 2) 🙂
I can’t wait to start! Is there anything I need to do besides sign up for the newsletter?
nope, that’s it!
Completed HIIT and steady state on the elliptical machine. My legs and abs are so sore from workout #2 yesterday!!
Sign me up! Thanks Gina!
sign me up please! thanks!!
I’d love to sign up!
Sign me up!
Workout #2! My booty and hamstrings are on fire. Literally couldn’t bend or squat down all day without “Ooof-ing” like a grandma.
My quads are burning this week!! But I think I can already tell a difference…feel more fit and toned in my legs.
Excited for a veggie burger, sweet potatoes, and spinach salad with beets & goat cheese as a post-workout dinner! And a small glass of wine to start reading a new book….I’m starting The Last Camellia per your recommendation…I’ve never read any of Sarah Jio’s novels but I’m always excited to try new authors!
What do you recommend for active recovery?
easy yoga or a walk
Hoping to join in, I need help with motivation.
Did workout #2 and steady cardio! Feeling great 🙂
Totally dominated the HIIT and steady this morning, then finished the day with a 3.5 mile run!
Definitely killed that HIIT today. I’m still having a few difficulties with snacking at night though. Any suggestions anyone?
do you know what the snacking is driven by? hunger, boredom, habit…? if it’s hunger, eat a low GI dinner so you stay full longer. if habit (like sometimes i just want to munch on something while vegging out in the evening), try healthy snacks (air-popped popcorn, carrots, etc.). for me, after i have dinner, i often just want a little something sweet. so it helps me to do something like slice and eat an apple purposefully, so it’s not just mindless munching, but i’m thinking about the food as i chew it. anyway i’m in the same boat as you…sometimes i brush my teeth so that i’m less inclined to eat something more…or, i just go to sleep earlier, ha!
I think it’s boredom munching.. I like the idea of brushing my teeth! Usually I chew a piece of gum but am getting into a bad habit of gum chewing that I also would like to quit. I need more rest anyways, so I’m going to take your advice and try and go to bed earlier, thanks!
Checking in – I did a workout with presses, bear crawls, sit ups, push ups, and double unders today! Lots of HIIT action that left me plenty sweaty!
hi Gina,
how do I sign up for the summer shape?
did workout #2 and the hiit this morning. the first time i did the workout, i was really struggling with the stability ball leg raises and couldn’t figure out how to do them–i could only do maybe 2 at a time. today i tried again, and even though my abs were feeling the burn, i got through all of the sets much more easily. i have no idea what i was doing wrong the first time, but it was a great workout anyway! combined with the cardio, i always burn a bunch of calories, which makes me really feel like i’ve accomplished something in the morning. 🙂
Just checking in. Did my steady state yesterday morning and workout #2 last night. My arms were on fire so I think they’ll be sore – a sign I’m being challenged. I’m shuffling the schedule around this week, but still loving having this plan to follow. 🙂
Taking a yoga class tonight for my active rest….can’t wait to try the video tomorrow! Today’s eats: smoothie for breakfast (strawberry banana almond butter), salad beast with a crumbled veggie burger for lunch, pesto tilapia & steamed veg for dinner.
Spending my rest day flying home to ARIZONA!!! 🙂
whoo hoo!
CANT WAIT !
I actually do did some yoga this morning and it felt great to stretch. Loving forward to HIIT and Workout 2 tomorrow.
checking in! got my monday workout 2 and steady state in- best part was making my husband join me in the jumping lunges!…both our legs were on fire 😉 tuesday hiit and a nice powerwalk for steady state! planning for some indoor HIIT and WO 2 to switch up my rest day to tomorrow for this big storm to hit!
I am excited to try this plan out!
Today has been a tired one. I tried working out this morning with no luck. Maybe tonight it’ll happen. I need some motivation!!b
I know on the schedule it’s an active recovery/rest day but I did some squats and deadlifts. Then, I got my first muscle up!!! I’ll rest tomorrow 😀
I’m a day behind but kicking it into gear with HIIT and steady cardio! These cardio workouts make me hungry 🙂
Very excited to start this plan! Better late then never 🙂
Walked around the zoo with the munchkins yesterday…fun active recovery! W#2 this morning plus your 2/4/6/8/10 workout (loved it! Short and sweaty!), plus a challenging 20 min vinyasa flow. I’ve been trying out yogaglo to add some variety to my home practice, and have been LOVING it…excellent video instruction and some challenging classes! Other at-home yogis, check it out! 🙂
Please sign me up!!!
Did my Bootcamp class instead of resting yesterday… then did Workout #2 and some HIIT on the elliptical this morning. My legs are tired, but I am LOVING how much extra energy I’ve gotten from these past two weeks – it’s AMAZING. Really impressed with the results thus far. Let’s keep the energy going right into week 3! 🙂
I am LOVING summer shape up. I am going to be so sad when its over – I’ll be lost for the last two months before my honeymoon cruise. Its so nice to have a schedule. I’ve made my own schedules in the past, but somehow having someone else in charge of it makes me stick to it better.
For workout 2 – instead of doing the alphabet with the ball, I do it lying on my back and drawing the letters in the air like modified leg lifts. I tried it wih the ball, and my old back injury just couldn’t take it. It could take everything else, but not that.
Just cranked out 45min of HIIT and Steady on the treadmill today, and am feeling that endorphin high!! Thanks for the workout motivation! Summer Shape Up has been amazing so far 🙂
I did my workout. The first superset kills me! Felt it really well after the first time I did it. Glad yesterday was a rest day!
So proud of myself…did workout #2 in my hotel room today. 🙂
great job!