Summer Shape Up 2017 Intro post + Week 1

Get ready, friends, it’s time for Summer Shape Up 2017! I’m so excited to be on this  journey with you again, and ready to watch you crush those summer fitness goals!

All About Summer Shape Up (SSU)

Summer Shape Up is 4 weeks of free workouts, meal ideas, giveaways and group support!! You’ll change up your routine, build lean muscle and hopefully have fun doing it! 🙂 Save This Post!

This post will serve as “the hub” for EVERYTHING SSU 2017 related. Bookmark it, pin it, make it your homepage, do whatever you need to do to make all of the info easily accessible to you <3 For even more fun, spread the word with friends and make it a group challenge! 

Each week of SSU, 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. I do provide low-impact and pregnancy modifications, but it’s up to you to use your best judgement and doctor’s advice to complete a safe workout. 

 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

–Resistance band

Bonus: workout buddies! Round up the troops.  

Before and After 

Before we get started, take some “before” pics wearing a swimsuit or sports bra and fitted shorts, so you can take some “after” shots at the end of four weeks. Bonus points for bad lighting, bad posture and a grouchy look on your face. 

If you’d like, you can also take some measurements:

-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

-Bicep

Shape Up Q&A:

How do I check in with the workouts?

Leave a comment here on the blog, or tag me on Facebook/Twitter/Instagram (@fitnessista #summershapeup). You can also join in the fun in our interactive private Facebook group. It’s a great way to share support for other SSU members and ask questions.

I am a planner and would like to get the meal ideas and workouts early! How do I do that?

Sign up for my email newsletter (using the widget above or just above the comments section of this post)! All subscribers get the info on Friday of that week. Also, I’m not a spammer (it’s a pet peeve of mine when companies/people email blast me every.day. I will not do that you! If anything I’ll email once a week max, and make sure to include fun/informative content and value for ya.)

Wait, where’s Anne?

Anne, my lovely RD friend, will often join us to provide nutrition and meal-planning expertise. It’s been awesome to have her on board, and I’ve been so thankful for her help with the challenge. She is pretty busy over the summer (and has a bun in the oven!), and will hopefully be back for Winter Shape Up! In the meantime, I’ll be sharing some healthy meal ideas and planning tips. (Please keep in mind that I’m not an RD! I am a certified Weight Loss Specialist and can share healthy meal ideas and portion suggestions, but if you need help planning for your unique needs and preferences, please seek out the help of an RD in your area.) 

Plan and Prep

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. 

Grocery Staples I Always Have on Hand:

Bread or tortillas and grains (whole-grain, brown rice tortillas, quinoa, brown rice, wild rice)

Eggs (2 dozen)

Egg whites (I like the yolks, and they’re very nutritious, but when I just want pure protein, or add extra, I’ll have egg whites)

Salad supplies (greens, fresh fruit and veggies, nuts, balsamic vinegar, apple cider vinegar, fresh herbs, protein)

Protein (chicken, salmon, tuna, and tempeh are my faves)

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, trail mix goodies, and dark chocolate bars)

Healthy Eating Reminders:

“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.

 -For your meals, mix and match according to your preferences and needs. Give yourself some room for repeats (for example, I have banana-oat pancakes at least twice a week), allow for one night of leftovers and one night out to enjoy dinner at a restaurant or out with friends.

Before we head into Week 1 details, I want to thank our amazing sponsor, Naturally More!

I LOVE Naturally More nut butters. They taste fantastic, and include probiotics and flax. They’ve been a favorite of ours for years, and I’m so excited to welcome them to the SSU party. Their nut butters are non-GMO, gluten-free, vegan, and have no trans fats. They have a variety of flavors (crunch and creamy peanut butters, natural almond butter with probiotics, chocolate hazelnut spread <— my personal fave, and organic Valencia peanut butter). They have a handy spout at the top so you can easily squeeze the nut butters onto fruits, oats, or into smoothies, and I joked with the Pilot that they were like baby food pouches. WAY easily than getting a spoon out of the fridge. I can squeeze it directly into my mouth hahah. This means they’re perfect for stashing in your purse or gym bag for an on-the-go healthy snack.

Stay tuned for some fun giveaways and Naturally More goodness throughout the challenge. 

I also want to thank Julia from Luminous Lines for designing the beautiful SSU logos:

and Lindsay Colson for all of the photography. 

Now, let’s get into Week 1!

Week 1 Schedule, Workouts and Meal Ideas

Week 1 Meal Ideas:

Breakfast:

Homemade Acai Bowls 

Blender Banana Oat Pancakes 

Grain-Free Chocolate Chip Muffins 

Lunch: 

Mexican Stuffed Sweet Potatoes 

Greek Chicken Salad 

Single Serving Bone Broth Soups 

Snacks:

Quick and Easy Snack Bites

2-Minute Microwave Chocolate Protein Muffin

Guacamole with crudités 

Brownie Batter Protein Bites 

Dinner:

Garlic Lime Salmon

Spring Roll Chicken Salad

Spiced Chicken Manchegos with House Guacamole and Calabacitas

 

Workout schedule:

Your full 4-week plan can be saved and printed HERE

Workouts: (Links will be added as they’re posted)

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Are you ready for it?! Leave me a comment and let me know! What’s a fitness goal you’re working towards?

xo

Gina