Winter Shape Up 2013: Week 1 Fuel
Whenever I say “Happy Winter Shape Up,” I hear Elizabeth Banks in my brain.
I couldn’t help it, haha.
Welcome to the 2013 Winter Shape Up!
I’m especially excited for this year because I’m partnering with a good training friend for one of the workouts (surprise!) and it will also be the first year with PRIZES. We’ll be hooking you up with swag galore for the next 4 weeks, so buckle up! 🙂
Be sure to check back SUNDAY (tomorrow) for the workout details and for the full intro post on Monday for everything Winter Shape Up-related. I’m posting the meals and workout over the weekend so everyone can plan and know what to expect, but ALL of the details will be up Monday morning.
For those of you who are joining in the fun, here’s what this week’s workout schedule looks like:
(please feel free to adjust as needed according to your schedule. If you need help shuffling things around, tweet me or hit me up in the comments)
Make ahead and prep:
-Chop veggies
-Grain of choice (brown rice and quinoa are great options; cook it in the rice cooker to make things even easier)
-At least one high-quality protein (ideas: blackened tempeh or grilled chicken)
-Optional: protein pancakes for the week or quinoa muffins
Easy on-the-fly meals:
-Wrap (lots of veggies, Dijon mustard, avocado, protein in a whole-grain wrap)
-Spaghetti squash. marinara, cheese and protein of choice
-Stir fry with veggies, protein and brown rice (season with Tamari, ginger, garlic, cayenne)
-Nut butter on fruit
-Salad beasts with everything you love (make sure to have at least one protein and one fat for a satisfying combo)
Dinner ideas:
-Turkey lentil loaf with roasted green veggies (brussels sprouts of zucchini would be lovely)
-Grilled salmon, sweet potato and massaged kale salad
Sample grocery list:
Produce: berries, salad greens, apples, salad/stir fry veggies, avocado, couple of bananas
Grains: oatmeal, quinoa, tortilla/wrap
Protein: 2 packs of deli meat or tempeh, chicken, salmon
Nuts: nut butter of choice, raw almonds
Eggs, milk
Aisles: beans, marinara sauce, spices/dressing
Dinner ingredients (for the above dinners, you’ll need applicable spices, an onion, tempeh, carrots, lentils, chicken, salmon, sweet potato, kale, 1 lemon, enchilada sauce/salsa, cheese, green veggies and a head of lettuce)
Are you joining in Winter Shape Up?! If you so, don’t forget to get in your steady state cardio today, meal plan and PREP. See ya later today with Workout #1 and tomorrow morning with all the deets.
xoxo
Gina
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I’m doing this! I read about the summer shape up but it was when I just started to get my s**t together and I wasn’t ready. Now I’m ready! Let’s go!
I’ve never officially participated in the shape-ups before, but I want to give this one a shot. I don’t have access to a gym, though — will the workouts be modifiable for at-home fitness?
if you have a set of dumbbells and a stability ball, you should be able to do all the workouts 🙂
I’m good to go, then! Yay!
SO excited!! I’ll be at the gym at 9am tomorrow to start!
I am SO in!! I am currently in LA for my birthday and have had one too many Sprinkles GF cupcakes and glasses of vino… Will be traveling back home tomorrow and ready to kick butt on monday so this couldn’t have come at a better time 🙂 thanks for all of your hard work and effort Gina!!
Look forward to your winter shape up!!
SO Excited! I’m 30 weeks pregnant but I need this to help me stay motivated during these cold hibernation months!! THank you!:)
Count me in!
Summer here I come!!
I am pretty new to your blog and I have to admit I love it. I think this is a great motivator and will definitely be participating. Great way to switch things up!
you have such great food ideas! the quinoa muffins look the best
I am so excited for WSU! I’ve actually been counting down the days all month long. Haha! I went shopping earlier today, but I stocked up on tons of fruits/veggies to help prepare and eat healthy all week. And I’ve got my workout schedule planned. I’m determined to use WSU to lose some weight and get back on the “hard” workout bandwagon. Thanks for all your hard work Gina!
I am so in for this one!! I’m overseas on holidays this week, but will modify to suit a hotel room 🙂 can’t promise the food side of things will go very well…but once I get home I’ll really need a kick in the pants.
Thank you for all your hard work – this is one of the best workout programs I’ve seen, and I still can’t believe it’s free. You’re a legend! x
I want to do this so badly! I’ve lost a lot of weight by eating better but my upper body is in terrible shape. I don’t even want to get started on my boobs because I know there’s no fixing them unless I go under the knife but my arms!!! Gah!! I try to fix the flab but it’s nothing seems to work. I don’t know if I have to lose a little more weight for it to get better but I know that even if I dropped 15 pounds my arms would still be flabby. I can’t to a push up to save my life, not even the lady kind! I honestly feel so discouraged because I workout everyday. Maybe winter shape up will help? I’m no good when it comes to rest days because it only takes a day without exercise for me to forget it altogether so I’ll probably just go on a long walk that day or something.
Sorry for the rant/mini meltdown. Thanks for everything Gina. I don’t post much but I love your blog and watching it get better and better with each passing year. You must put a lot of work into your posts because they all seem like it took time and planning. Your hard work has not gone unnoticed. I’m geeking out right now thinking “I can’t believe all of this (info) is free.”
Totally doing this shape up!! Can’t wait to start tomorrow.
I’m in!! I’ve got 20 more pounds of baby fat and lots of loose skin to firm up!! Let’s do this!
I am in…dropped the ball over Christmas but need to get back in the game. Bring it on!!
I am so excited for tomorrow!! I just shared this with all my facebook followers too! I think this is the push some of them need! Thank you for doing this over the past couple of years!
I’m excited to start my first shape-up workout with you! I was prohibited from most forms of exercise most of last year, but now that I’ve been okayed to work out, I’m ready to get back in shape!
Is it possible for you to maybe include somewhere “unofficial rules” of the shape up? Should we check in? If so how and how often? via twitter, facebook, comments on the blog? Do we have to follow the meal ideas you have or is the general idea to keep it “clean eats”? For example if you’re following the tone it up nutrition plan can we just stick to our normal eats? Tips and tricks to make the most of this shape up and how we can support each other?
I’ve never followed one of your shape ups! I’m excited!
all the details will be up monday morning 🙂
i’ll answer all of your questions, how to check in and cheer each other on, eating and workout guidelines, the whole shebang- i just water to get the meals and workout up before monday for those who want to plan for the week
Ah thank you! I’m really looking forward to following the shape up!
You are a rock star, even making our grocery list for us!!!! 🙂 I’ve been looking forward to this since forever. And tomorrow we are leaving for a last minute winter vacay to the mountains. Skiing, sledding and some family time. But i really want to do this! I’ll have to adjust with my travel days being 12 hours in the car tomorrow and Thursday. But I’ll be checking in as i get the workouts in. I LOVED the one back in the spring. Looking forward to this one!! Thanks!
I am new to your blog and am very excited for Winter Shape Up! I have about 15 more pounds of “baby weight” to shed and this is the perfect motivation. Thanks for all of your hard work.
What do you think about having the rest days fall on the weekend? I have a 4 month old that still wakes up several times per night, along with an early rising 2.5 year old. So, I like to get a little extra sleep on the weekends when my husband is home to watch the kids to make up for my lack of sleep during the week.
I was distracted by the cute bikini in your first picture, lol! Dreaming of summer time, I guess.
Great idea for the Shape Up!
This comes exactly at the right time. My body really needs to get in shape, otherwise I’ll have to wear tunic shirts all summer long. I’m always so thankful for food prep posts, keep them coming!
If I want Thursday to be a rest day, can I switch it with Friday? Can’t wait!
I have an unrelated question for you.
I have begun doing a flow class on Sunday mornings and I am have a hard time figuring out the best thing to eat before the practice. I wake up about 630/700am and the class is at 930am. Last week I ate a normal breakfast of pb and toast but felt awful during the class. Do you have a better suggestion? Is it better to eat after?
Thanks for your help!
Hi Gina !
I love the shape up and everything about your blog !! I have a quick question about shuffling days on the plan . Can I substitute Mondays workout for Sunday and do bodypump as the strength training ? Then I would do my steady state cardio on monday . Thank you !
yep that would totally work!
Thanks Gina !
I’m so in!! I’ve never done a shape up on here before, and I’m in need of a good challenge!!! You are so kind to be doing this for us, thank you! 🙂
45 minutes of steady-state cardio–done!
Totally excited about this. I’ve been needing some structure– feel like my thighs are getting flabbier by the moment!
..was looking at the prep foods and quick quinoa question! do u know anything about the different types? i’ve always bough the same exact kind (it says “harvest traditional” on a teal box) – but when i switched stores, they didn’t have it! i tried arrowhead, but i really don’t like it – i was surprised because i didn’t realize there where different types! the store guy told me they ‘also have white quinoa’ – do you know how many different kinds there are?
I’m joining in!!!
I will probably do parts of the shape up combined with my other work-outs – hope it is OK to do it that way!! Do you have to do the meal plan to count as participating?
Can’t wait to follow along!
So excited! Love all the shape ups and this one sounds like its going to be totally legendary!!
Yay, this is my first one and I’m so excited to be joining in on the fun!!
I definitely want to do this!!! Quick question though, is it geared more towards advanced exercise peeps? I’m in a beginner stage right now and just wondering if I would be a good fit. I soooo hope so!
I will be following but most likely have to postpone workouts for a few weeks. Sprained my knee after I slipped on some ice last week.
Can’t wait to start! It’s definitely going to be a challenge as I’m adjusting to a new job and new (bright and early) schedule, but this is definitely the push I need. It came at just the right time- my NYR motivation is waning a little each day!
I know I can speak for everyone when I say THANK YOU. You’re awesome for putting in all this hard work to come up with awesome meals and workouts and for sharing bits of your life with us! I know everyone who comes back to your blog every day (or a few times a day…) appreciates you more than you know!
I’m so excited to start this! I typically like having Sunday as my main rest day so how should I switch it around to do so?
do rest today instead of friday
I’ve been reading about your shape-up programs for years (since the first one!) but have never participated. I’m a typical distance runner through and through but I need to diversify my workouts so this year it’s on! Can’t wait!
I’m in!! Can’t wait 🙂
I tried to ignore this post as long as possible but…. I’m in. I have to be.
I always say I’m going to join these shape-ups and then I don’t. This time, I’m actually going to do it!!
wahoo!
I am so excited to start the shape up! I had my first Whole Foods experience yesterday… My mom and I started with the hot bar and that alone was enough to make me die, and then the shopping began. I fell in LOVE.
SO EXCITED for the Winter Shape Up to start–I did your Summer Shape Up this year and absolutely loved it!!! It’s definitely nice to switch up my usual routine 🙂 Thank you!!!
Does working a 12 hour shift as a nurse county as steady state cardio?? Haha
um YES
Can’t wait to change up my routine with the WSU plan!
Ok, it’s official I NEED to make those hand rolls. Going on the grocery list as we speak…type. 🙂
I’m in! I am a group fitness instructor and runner and my body has adapted to what I have been doing. I am at goal weight but am looking to tone up and this just might do the trick. Thanks Gina!
I’ve seen a lot of shape ups come and go but I’m doing this one!
I’m really excited for winter shape up! I was a little late to the game, but I kind of got my steady state cardio in today – I did a 3 mile walk outside. It wasn’t very strenuous, but it was in about 30 degree weather, so that has to count for something, right?? Haha. Looking forward to seeing workout #1 tomorrow!
Got my steady state in today! We are on vaca in Colorado but thankfully we brought our BOB so we got a little run in this afternoon. Super excited for workout #1 tomorrow!