Winter Shape Up 2013 Intro Post

Let’s get this party started, shall we?

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I’m so, so happy to hear that you appreciated the early meal plan and workout posts. I’ll continue to post them over the weekend so everyone can plan! Have you done workout 1 already? Be sure to check out the end of this post for your chance to check-in and enter our first WSU giveaway.

For the friends who are new to Winter Shape Up, here’s how it works:

-Each week, for the next 4 weeks, I’ll be posting meal ideas, sample grocery lists and a workout plan. These are just suggestions and can be always be adjusted or modified to suit your personal needs and schedule. If you have a class that you like to do each week at the gym, by all means keep it in, but just remember not to do the same type of workout on consecutive days. For example, I wouldn’t take a hardcore bootcamp class the day after Workout 1- avoid strength training the same muscle group two days in a row. If you need help shuffling things around, please hit me up in the comments or tweet me @fitnessista

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Your 4 week focus:

-Visualize a goal.ย What’s your intention behind Winter Shape Up? Looking to shake up your routine? Burn fat? Get stronger? Write it down what you’d like to accomplish and remind yourselfย daily for the next 4 weeks. If you made an inspiration board, this is a great time to update it and check it regularly! If you’re looking for fat loss/muscle gain, be sure to get your body fat checked towards the beginning of the Shape Up, or take some pics and measurements so you can gauge progress. Keep in mind: this isn’t a weight loss plan. Weight is a poor indication of overall health- try to focus on foods and habits that will encourage fat loss if that’s your overall goal. All in all, focus on strength and confidence <3

-Nutrition. Eat like a PRO: meaning you’re going to emphasize PROtein and PROduce. Each meal and snack should have a serving of protein, and some type of produce. Snack consistently throughout the day (5-6 meals) on whole foods and make sure to drink lots of water.


-Consistency.ย The greatest way to achieve a new fitness or health goal is consistency. Stick with it and remember that the little things definitely add up! Be gentle with yourself throughout the challenge, and endeavor to be consistent in your actions to achieve your personal goal for the 4 weeks.

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(And smile during weighted squats haha)

-Be a cheerleaderย for yourself and other Winter Shape Up participants. Make sure to check in each morning with your workout, pics of your healthy eats and to cheer each other on! The comments are a great option, or if you’d like to tweet/Instagram, use the hashtag #wintershapeup

How do I enter for prizes?!

We’ll have at least a few giveaways each week, ranging from athletic apparel to luxury items, snacks and fitness gadgets. There will be a link at the bottom of the morning post with your chance to check-in for the day’s workout/activity and any applicable giveaways. I’m really thankful to all of the companies who offered prizes, and just as a head’s up: I’m not being compensated in any way for the giveaways. These are all companies I contacted to see if they’d help hook you up for being so awesome. On the same note, Winter Shape Up (and all of my workouts/meal plans) are FREE- always will be. All I ask in return is to share with your friends if you enjoy ๐Ÿ™‚

How do I keep track of all of the deliverables and info? It seems like a lot!

This page that you’re currently reading (the Intro post) will be your home base for ALL things Winter Shape Up-related. Each week’s meal ideas and workouts, plus any giveaways will all be linked here. If you’re joining in, keep this page in a safe place (bookmark it, Pin it) so that you can easily access all of the info. I’ll also add a link to this page at the top of the blog (on the upper right side bar).

Here we goooooo! Anything I missed?

Are you joining in?! Are you as stoked as I am?!

Have a healthy, happy Winter Shape Up!



Winter Shape Up Week 1:

Week 1 Fuel

Week 1 Workout Calendar

Week 1: Workout #1

What is HIIT?


For your tempo work: pick a steady, quick pace. Now, make it faster and maintain it for a few minutes before bringing it back down to your usual pace.

Winter Shape Up Week 2:

Week 2 Fuel

Week 2 Workout Calendar

Week 2: Workout #2

For your jump rope HIIT, try 20 seconds on, 20 seconds off for 10-15 minutes total.

For your hills, do minutes 5-20 of this workout









Winter Shape Up Week 3

Week 3 Fuel

Week 3 Workout Calendar

Week 3: Workout #3ย 

Winter Shape Up Week 4:

Week 4 Fuel

Week 4 Workout Calendar

Week 4: Workout #4

First giveaway: Garmin Forerunner 10


Did you do Workout #1? When you’ve finished it, leave a comment on this post (<— click to head to the right spot) with your thoughts on Workout 1! A lucky Shape Up participant will receive a Garmin 10- my favorite running watch, in pink or green.


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  1. SO excited for the Winter Shape Up! I’m training for a half marathon (hoping to PR) AND trying to stay sane in grad school while planning my wedding this summer…so I’ll definitely be looking forward to someone else planning my workouts!

    Workout 1 seemed easy enough, but was delightfully challenging! I paired it with a 3-mile interval run, and feel AH-MAY-ZING! Thanks, Gina ๐Ÿ™‚

  2. Completed the WSU workout #1 after work! I’ve been missing your workouts! You can tell you worked hard on creating a great circuit hitting all major muscle groups while challenging your balance (plank/warrior III row)! I squeezed in some extra tricep work in there too though.The next 4 weeks is going to be awesome!

  3. For the past couple years I haven’t been able to participate in your shape-up’s bc of a crazy buds schedule teaching full time and grad school. I’m finally done with grad school and working out is back in my life! I went to the gym today, workout one in hand, and happened to run into my little sister who I convinced to join me! Together we completed workout 1 wih a few laughs at our lack of coordination- but we did it! Thanks for a great workout, looking forward to the remainder of the week ๐Ÿ™‚

  4. Kimberly Barnes says:

    Workout 1 done! I had a question about the workouts, I teach a Zumba class on Tuesday and Thursdays, do you think it would be ok if I just added the workouts to my teaching scheduled and did twoadays?

    Loved the HIIT!

  5. Workout 1 complete! Whew!

  6. I did the workout today. Loved it, but I could have used a tiny bit more instruction on how to do some of the moves (maybe they are explained somewhere else?)

  7. Workout one done!! I will definitely be sore tomorrow

  8. Katherine P says:

    Workout 1 done and I. Loved. It. Oh man am I going to be sore! You definitely hit all of the major muscle groups and some pesky little ones

  9. Just did workout 1! It was awesome, and the whole thing including hiit and warm up only took about 45-50 minutes. That’s what I love about your workouts-they are always effective and awesome, but not ultra time consuming! I also liked that you involved a lot of balance work…I had some trouble with that but liked the challenge!

  10. This is my first shape up and I’m pumped! Workout 1 hurt so good!

  11. I just finished workout 1 (in addition to my typical Monday night Ballet Sculpt class) and it was killer! Honestly, as I was writing down the workout I thought that it seemed like a fairly easily workout. Boy was I wrong – it was killer. I left drenched in sweat and very happy that I got such a great workout in a short amount of time. Thank you for all the time you put into creating the winter shape up – I am looking forward to seeing what else you have in store for us ๐Ÿ™‚

  12. Absolutely loved workout 1, I will be hurting tomorrow. I am excited to be doing my first challenge,it is definitely what I need to stay on track.

  13. I have a question!

    I know that when you are sore, one of the best things you can do for your muscles is (lightly) get them moving so that lactic acid build up has a chance to go away… but how sore is too sore?

    I did bodyweight strength focused training on Sunday, an intense cardio kickboxing class (with weighted gloves and a weighted bar — so painful and awful but awesome at the same time) tonight. I wasn’t anticipating being as sore as I now feel I will be, and I have a run scheduled for tomorrow (nothing too drastic, just a shorter run to stay on track for a 10K I’m running in a few months). Am I better taking the night off, or going for the short run to loosen things up?

    This looks awesome!! I can’t wait to try the work outs. Thanks for posting ๐Ÿ™‚

    • Fitnessista says:

      ehh, i would take the night off if you’re still wicked sore. you won’t have a great run anyway if you’re not feeling great

  14. Finished workout #1 tonight! I loved the mix of moves so I never got bored. Looking forward to the next few weeks!

  15. Hi Gina, I am very excited about this workout I had already declared that I would be challenging my body using fitness and food for the 28 days of Feb. This is just what I was looking for; however, I am currently attending BodyPump classes on Tuesday, Thursday, and some Saturdays (when I do not have to work). How can I adjust the Winter Shape up to fit this schedule Monday, Wed, and Fri. Also what can I do on Saturdays when I have to work and miss the BodyPump class. I know I have to work for the first two Saturdays in the month and the last two I am off. Thanks for the advice.

    • Fitnessista says:

      you would have to replace body pump with workout 1, or you’d be overtraining. since you do it so often, it might be a great option to switch things up! you can definitely do it on saturdays at home if you miss BP that day

  16. Did workout #1 today!! So excited about trying some new moves, it’s always fun to switch it up.

  17. Workout 1 done. Feels good to workout again after being forced to take a month off due to having strep and the wicked flu back to back. Thanks for all the awesome workouts /food ideas you share with us. ๐Ÿ™‚

  18. Carrie R. says:

    Laughed out loud at the Elizabeth Banks graphic…too funny!

    Did Workout 1 today, plus thirty minutes of cardio at home…very challenging and felt great after!!!

    Thank you as always for your positive perspectives on weight and health, always so encouraging.

    Looking forward to participating this year!!! ๐Ÿ™‚

  19. Can’t wait to try this workout tomorrow! Just need to sync timezones (I’m in Melbourne, Australia) and workouts. Sat was RPM, Sun was 90 min power yoga, Mon was a 6km walk, Tues was RPM. Definitely time for some strength!

    Gina – how would you categorize power yoga – is it active recovery???

  20. How fun! I will check it all out ๐Ÿ™‚

  21. My comment last night never posted… weird. This is my first time doing the WSU. I completed workout #1 last night. That Strong Superman move was tougher than I expected!

  22. hi! i left a comment yesterday but it’s not here. i finished workout 1 yesterday! it was hard, but very fun and i’m quite sore today ๐Ÿ™‚

  23. Sorest butt EVER today lol. I got up in the middle of the night with the babe and knew the ol’ glutes got in a good workout

  24. I’m definitely feeling the effects of Workout #1 today, especially in the butt and obliques – yes! ๐Ÿ™‚ I’m really looking forward to a relaxing yoga/stretch sess this evening for my active recovery. PRO eating for the day: banana, apple, carrots, PB & J on whole grain bread, turkey meatballs with whole grain spaghetti. Feeling so motivated and loving it!

  25. Loved this workout! So excited to see what comes next. PS love that pink Garmin – I want!!

  26. Did a quick yoga flow before breakfast for some active recovery after that killer workout last night! Good luck to everyone on day 2!

  27. Today was no recovery day for me! I rested up Sunday after Saturday evening’s festivities. I haven’t done much steady state lately and I used to run 5 miles every single day (felt amazing mentally but my knees took a beating). In September I ran my first half and gave up running distances for awhile after. Now every time I try and run more than three miles I end up walking. Not today though!! I ran 45 minutes straight and logged 5.25 miles!! Such a good day. Now to recover ill make chicken stir fry with brown rice and half a grapefruit (I’m going through such a phase right now). Running like a boss and eating like a pro!

  28. My legs are definitely feeling it from workout 1 yesterday. Today, I took it easy with a very light 3 mile jog/walk with my dog. Even when I need a break he keeps me on my feet ๐Ÿ™‚

  29. Workout #1 done! Love the Hunger Games picture!

    Thank you for doing this…I so often struggle with meal planning!!

  30. Got my workout in this morning! I have a chicken, veggie, and rice casserole with homemade cheese sauce in the oven for tonight, and a chicken and bean stew simmering for tomorrow (long day at work leaves no time to cook, and stews are always better when they sit a day!)

  31. I swam this morning for “active recovery” and I could feel all of my muscles from yesterday, especially my core. I love feeling sore! So far I am a little low on protein today, but I will make it up this afternoon! I am rocking the produce!

  32. Checking in for day 2! Just did a 60-min yoga to the ppl podcast ๐Ÿ™‚


  33. Samantha C. says:

    Checking in! I am SORE from yesterday’s workout! I didn’t expect to be because I work out and lift weights pretty regularly, but my glutes are definitely feeling it today! Great workout, Gina!

  34. Josephine says:

    Did the workout last night! Followed by a crazy hard 15 min HIIT video I found on youtube. Sweaty sweaty!

  35. checking in for day 2! My hubby and I are going to enjoy a nice walk after work…it’s 70 degrees in January in Missouri – that never happens! Excited to enjoy the warmer temp before it drops back down to 20 degrees tomorrow ๐Ÿ™‚

  36. Alexandra says:

    Checking in for day 2! Did a nice relaxing 45 minute yoga sesh before work this morning as my active rest! Eats have been protein packed but definitely lacking in the produce dept today- will try to fix this at dinner ๐Ÿ™‚ hope everyone is having an amazing day!

  37. Spending day 2 playing with my 4 year old daughter! My legs are SORE from yesterday’s workout!

  38. I’m a little behind, but I did Monday’s weights workouts today!

  39. So far I’ve eat very clean today! (dinner is still to come but lets hope i keep it clean) and I did about 30 minutes of yoga and a walk for active recovery day. I’m sore from yesterday!

  40. Eating like a pro as I type… 1/4 butternut squash w/ my best salad ever… romaine, strawberries, blueberries, walnuts, feta and raspberry dressing.

    Doing some yoga after to let go of the day. have a good night!

  41. Took advantage of the 60 degree weather in Ohio and took my dog for a walk to walk off the soreness from yesterday. Could have eaten a little better today but already have a salad loaded with veggies, egg whites, turkey, and goat cheese for lunch tomorrow!

  42. Awesome workout!! I am excited to add some variety to my workouts. Thanks!!!

  43. I did 20 minutes on the elliptical at the gym for some mom time, while my daughter played in babysitting area. My food was great, today.

  44. I did some yoga today for active recovery. I feel much better now that I stretched my sore muscles out.

  45. Checking in Day 2: Spent active rest day doing some housework and decluttering some dresser drawers. Muscles are sore from workout 1 & 15 min Hiit last night, but feels good! Ate like a Pro today!

  46. Loved workout #1! I am one day behind so I did the circuit today along with some quality time on the treadmill. After sitting at a desk all day, it felt so amazing to use my legs! Gina- you rock! Looking forward to more fun workouts.

  47. I missed steady state cardio on Sunday so made up for it today with a 3-mile run. I am definitely feeling W#1 in the legs! Looking forward to it again for tomorrow. . .

  48. I will have to mix up the schedule a little bit to accommodate for 15k training, but I did steady state cardio yesterday and WSUW#1 today! ๐Ÿ™‚ It was awesome! I did the 5 minute warm up on the treadmill, but on Thursday I’ll do the one you laid out. Can’t wait to try it out again, hopefully I can move tomorrow! Only got through two rounds before my quads were screaming ๐Ÿ™‚

  49. Melanie Brown says:

    Had to switch around the schedule a little because I teach aerobics Tues & Thurs and dont want to double up those days. Love the workout & the combo of exercises! It is great to get a great full body workout in without having to spend 1.5 hours at the gym! Thank you!!!

  50. I did workout one this morning, and now I feel amazing! L x

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