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Summer Shape Up Week 7

Hey everyone! Hope you’re having a great day <3 I definitely am, even though I’m back in Valdizzy. Thank you so much for the sweet Blogiversary wishes!!! It’s be a super fun year 😀 I can’t believe that I forgot to mention my decision to become a quasitarian in the re-cap post. I guess I’ve just gotten so used to it that it slipped my mind to mention it!

Now we’re into Week 7 of the Summer Shape Up and major (MAYJAH! haha) congrats to all of you who’ve stuck with it for this long. I’ve got some prizes lined up, but I’m thinking how amazing you’re feeling and the toning you’ve experienced is good motivation to keep going!!! If you’d like to start the Shape Up program and join us until July 31st, here are some things to help you track your progress:

-totally optional, but I recommend getting your body fat checked (most gyms will do this for free)—I find it to be the BEST way to measure progress since weight is just a silly number

-get a small notebook and write down your starting body fat and keep a tally for fruits and veggies consumed (you want at least 5 every day), water intake (at least 8 glasses), and cardio (which you can do almost every day)

-follow along the workout plans that I post each week, if you would like (making changes as necessary for certain injuries or needs)

-Eat as cleanly as possible by choosing food the way that nature made it, not some factory. I’ve included a lot of meal ideas in this post and try to combine each meal and snack to include a mix of healthy fats, smart carbs and lean proteins.

****Please keep in mind that I am not a doctor and that you know your body best. Yes, I am a certified personal trainer and this plan was intended to be followed by an average, healthy person. If you have special dietary requirements or injuries, please use your discretion and check with a doctor or RD for the go-ahead to change your activity levels or eating patterns. As I like to say, you won’t get to enjoy a superfit bod and boundless energy from a hospital bed. Be smart!!!

That being said, here’s this week’s workout:

image

We’re changing our muscle split this week. Remember, 10-12 reps of each exercise unless otherwise indicated and the last few reps of each set should be challenging! If you’re breezing through it, add more weight 😀

Summer Shape Up: Week 7 Workout
Day 1: Cardio of choice; 30 minutes (or take an aerobics class)

Day 2: Shoulders, Chest and Back
Cardio- 5 minutes to warm up (moderate intensity)
Dumbbell upright row
Dumbbell pushup
Bent over barbell row (reverse grip optional)
5 minutes sprint intervals
Dumbbell chest press (on bench or floor)
Good mornings
Standing V raise
Cardio- Hills for 20-30 minutes. Warm up for 3 minutes at a moderate incline and pace and increase the incline and/or resistance every minute until you reach your personal level 9. Hold it there for 1 minute and then release the tension back to your level 5 and repeat the process for 20-30 minutes. Cool down and stretch for 5.

Day 3: Cardio- 30-45 minutes (or take an aerobics class)
Or try this elliptical workout:

Time Crossramp Resistance
0:00-5:00 5 5
5:00-7:00 Slow your pace (not too much) 7 10
7:00-8:00 SPRINT (as fast as you can go with the heavy resistance) 7 10
8:00-9:00 5 5
9:00-10:00 SPRINT (as fast as you can) 5 7
10:00-12:00 (slow your pace) 8 11
12:00-15:00 (increase speed) 5 7
*repeat minutes 5-15 1 more time    
25:00-27:00 (slower speed) 7 10
27:00-30:00 (faster speed, bringing heart rate back down 5 5

Day 4: Legs and abs
Cardio- warm up 5 minutes (moderate intensity)
Reverse lunge
Chair to plie
Boat pose (3 sets of 30 seconds.. if you’re not shaking by the end of 30 seconds, go for 45)
Mountain climbers (1 minute)
Bar crunch
Machine calf press (or standing if you’re working out at home)
Grand plie jump (20 total)
Cardio of choice- 20-30 minutes (mod-high intensity)

Day 5: Cardio of choice (20-30 minutes)
or try one of these

Day 6: Biceps and triceps
Cardio warm up 5 minutes
Pullover and press
Hammer curl
V up
Cardio- sprint intervals for 5 minutes
Tricep pressdown
21s
Overhead tricep extension (can do with rope and pulley or with a heavier dumbbell)
Cardio- 20-30 minutes

Day 7: Active recovery

Well I’m off to train my Shape Up group at the gym, take pilates, teach Zumba and then to the other gym to train a client. Back to the grind, ehh??

I’ll see you tonight with a re-cap of the Orlando adventures 😀

Much love,

G$

Today’s tip: Carb loading is just a myth and actually does not benefit performance. I first read about this in a newsletter that I receive from Hammer nutrition and did a little Google action to further understand the scientific mumbo jumbo behind it. According to Dr. Sears:

Carbohydrate loading is a continuing myth that will not die. For a typical marathon, the runners are rarely working out hard the few days before the race so their glycogen levels are already loaded. Eating a massive amount of carbohydrates prior to the race raises insulin levels that will prevent the release of stored body fat for energy that is needed in such a long-distance race. In reality, one should be fat-loading the muscle cells with a higher-fat diet so that the mitochondria in the muscles can readily convert the fat droplets to chemical energy (ATP) required for muscle contraction.

For a good pre-race meal, it’s recommended that you consume the same type of meal that you would choose on a regular basis. The meal the night before the race will not impact performance, but the food of choice to replenish fuel stores directly after training (the weeks leading up to the race) are going to have a direct effect on on how well you will perform. However, if it’s a mental thing and having that giant plate of pasta gives you more confidence, then I say go for it 😉

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13 Comments

  1. Jerilynne on June 15, 2009 at 4:22 pm

    Hi Gina!

    If you have a minute, I have two questions (if not, no worries, I’ll still love your blog!!).

    When you say 5 servings of fruits and veggies, what do you consider a serving – 1 cup? 1/2 cup?

    Also, as far as added sugar in processed foods goes, how much is too much? I've definitely become more label-conscious recently and I know what to look for when it comes to fiber, protein, etc. but not sugar! Any help would be greatly appreciated! Thanks =).

  2. runsarah on June 15, 2009 at 4:33 pm

    I read something similar about carb loading as well! Have a great Monday back at home Gina!

  3. P on June 15, 2009 at 4:53 pm

    Hi Gina, I am soo excited that I found your blog. I just took a quick tour of your blog and cannot wait to check out your workout routines as well as some of the recipes.

    I am documenting my own journey of weight loss and health on my blog and your blog is going to be a huge inspiration for me. My biggest thing is sugar and carbs. I cannot eat em but oh, I love em so.

  4. Cookie on June 15, 2009 at 8:21 pm

    Hi Gina,
    I just discovered your blog and am planning to start your Summer Shape Up. I'm already a long-time exerciser but was really looking forward to finding a new routine. I'm planning on starting with Week One and going on. (Better late than never right?) Thanks so much for the inspiration!

  5. Amy on June 15, 2009 at 8:36 pm

    I read about carbo loading, too, in high school. I eat pasta the night before as a mental thing and because it's easy on my stomach. It's still smart to eat good carbs for energy, but not OVERLOAD on them, like some people think they need to do. I did this in high school and was so jittery from all the carbs!

  6. Julie on June 15, 2009 at 8:50 pm

    thanks so much for great workouts! I am always looking for something new

    Sorry for being a day like but happy bday blog 🙂

    http://strivingforbalance.wordpress.com/

  7. Joelle (Chasing Pavements) on June 15, 2009 at 11:29 pm

    that is interesting about the carb loading! thanks for the info!

  8. Healthy Beach Bum on June 15, 2009 at 11:57 pm

    I seriously just laughed out loud at your "MAYJAH" comment hahah 🙂 too cute! These are amazing workouts. Hills definitely kick my booty.

  9. Heather McD (Heather Eats Almond Butter) on June 16, 2009 at 12:42 am

    Gina,
    Loved your Blogiversary post. What a year my friend! The goofy pictures of you and the Pilot cracked me up, and I totally remember that post with you and Megan hung over in front of Whole Foods. Hilarious. Congrats on your blog – it's really taken off, and I love it. It's been one of my favorites since the very beginning. 🙂

    Yes, carbo loading…totally overrated!

  10. RhodeyGirl/Sabrina on June 16, 2009 at 8:49 am

    got my 3 points for yesterday! 😉

    i am LOVING this plan!

  11. katie on June 16, 2009 at 10:39 am

    happy belated blogiversary:) so glad i found your blog a few months ago, and hope you continue to keep it up! also love your summer shape up, but think i need to stop "treating" myself so often to really see results haha.

  12. Samantha on June 18, 2009 at 7:20 pm

    Completely agree regarding carbo-loading. Much better in my uneducated opinion to keep things as per norm. And some people just can't handle heavy loads of carbs so why change things?

    I have been bad about not updating my points but I'm still following the plan faithfully. There's been tiny differences in a few areas, but still no real change. But the variety is fun and really working different muscle groups I was missing!

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