Gear up for the Shape Up (+ how to sign up)

Summer Shape Up is a free, fun, 4-week nutrition and fitness plan you can do at home! All of the details are in this post.

Hi friends! How are you?? I hope you had a beautiful weekend. I’m back from Chicago and had an amazing weekend with the fam. We enjoyed Father’s Day brunch with the Pilot, and spent the evening at my dad’s house, eating dinner, swimming, and watching the girls play in the most incredible playroom they built for all of the grandkids. 

I’m writing this post with lots of excitement because Summer Shape Up starts exactly one week from today! 

Summer Shape Up Logo V1

If you’re new to Summer Shape Up, you’re in for a treat! I’ve been running this challenge on my blog since the very beginning, and every year it evolves into something different and better than the year before. This is 100% in thanks to all of you: your support and shared motivation with one another, check-ins and awesome comments keep this thing going. You help each other along the ways to your goals, and as your cheerleader from the sidelines, it’s heartwarming and inspiring to see.

So what is Summer Shape Up?

4 weeks of fitness plans, meal ideas and motivation to shake up your routine and get killer results from your efforts. It’s 100% FREE and always will be. Many similar programs are available for a subscription fee or one-time payment on other sites. Not here. Shape Ups are complimentary, and you get the advice and structure from a certified personal trainer, weight loss specialist, and Registered Dietitian all in one spot.

For this Shape Up, I’m thrilled to be collaborating with Emily Field. She’s been my personal macro coach for about a year and she is AMAZING. I can’t wait for you guys to see the meal plans!

Summer shape up 2019

Emily is a breath of fresh air in the wellness space. She believes in many of the same things I do (love your body for what it can do, fuel yourself without deprivation, and focus on promoting healthy hormones, performance, and mental wellbeing) and provides so much free content on her IG page. The meal plans she created for you guys include macro counts if you’re into the macro thing, and I’m so thankful that she’s joining in the fun this year. 

What to expect:

A complete fitness plan + meal ideas for 4 weeks. If you are subscribed to my newsletter, you will get the workouts early (Friday morning) and they will also be posted early Monday am on the blog so you can plan. Sign up here to get everything in advance:

How to set yourself up for success:

Gather your supplies. You’ll need the following tools for a successful Shape Up: 

1) A notebook or tracking tool (app) on your phone. I like to kick it old school and write down my workout and life in a notebook. Find what works best for you, and practice this week writing down your meals, workouts, water intake and how you feel each day. If you plan to track your macros, download My Fitness Pal or Chronometer. 

2) Dumbbells. The workouts are going to be dumbbells and body weight ONLY, meaning you can do them anywhere at any time. For beginners, I suggest 3-5 lb weights to start, intermediates 8-12 lbs and advanced 12 lbs +. Find a challenging weight for you, and consider investing in a light and heavy set. You’ll use your light set for your smaller muscle groups (like triceps) and heavy for the larger muscle groups (ex: back and legs).

3) A big ol’ water bottle. This will be your prop for the next 5 weeks. Find one you like and get ready to carry it around with you everywhere!


4) Good sneakers. If your shoes are on their (literal) last leg, it’s time for a new pair. Make sure you have comfortable, functional sneakers that fit you well. 

0001underarmour photographybyjacquelynn

5) A workout buddy. Send this post to a friend -it’s a lot of fun to do the workouts in a group!- and if you’re working out solo, make sure to check in with us on Instagram (@fitnessista @emilyfieldRD) and use the #summershapeup hashtag so we can cheer each other on! This is also a great opportunity to chat with a doctor if you’re going to be making any fitness or nutrition changes. 

Summer shape up 2019 5

(with Meredith, Katie and Renée! We had a blast filming the videos for ya.)

6) Start to get your motivation mojo going. Create an inspiration board on Pinterest, or you can make a tangible board with paper, magazine clippings and a glue stick) to set your intentions for this Shape Up. If you’d prefer to write it all out, take a few minutes to journal about how you want to feel when the month is over. Why do you want to change your routine? What do you want to accomplish? Start to pump yourself up for success!

Are you going to be joining in the Shape Up this year? What’s something that you want to accomplish during the challenge??

Have a happy Monday and I’ll see you soon!


Post Navigation:


  1. Janice O'Kane on June 17, 2019 at 8:15 am

    Excited for this round of SSU! Thanks for running it yet again!

  2. Adrienne on June 17, 2019 at 9:31 am

    Thanks for doing these! Love your posts and this is such a lovely extra bonus! ❤️

  3. Anne on June 17, 2019 at 10:44 am

    I’m so excited for the Shape-up! This year, I’m striving for consistency and breaking some bad habits

  4. Josie on June 17, 2019 at 11:18 am

    This will be my first Summer Shape up! For me, weight loss is the goal, but the motivation is to fit in a dress I already own for a wedding and to show some type of weight loss by my physical in August. I’m 7 months post partum and am so done with wearing my maternity pants still. They are just so comfortable on my belly, but I miss my old clothes!

  5. Amber on June 17, 2019 at 2:07 pm

    Hi! Do you have a favorite pair of sneakers? Thank you!

  6. Tracy on June 17, 2019 at 3:31 pm

    I always look forward to Shape Up! Thanks for continuing to provide them. They must take a ton of work! They get better every time 🙂

  7. Stephanie S. on June 17, 2019 at 3:53 pm

    Ah so excited for Summer Shape Up! Yay! Thank you for doing the shape ups <3 My daughter just turned 6 months old and I haven't gotten into a workout routine yet, so I'm excited to have a plan to follow and work on some strength training!

  8. Mayacook on June 17, 2019 at 4:05 pm

    SSU 2018 taught me how to follow a structured plan working out from home (it perfectly illustrated your podcast on that topic), so yes I’m in this year too!

  9. Heather on June 17, 2019 at 10:38 pm

    Oh, yassssssss! Your Shape Ups always teach me something new that I value, and that resonates in my everyday life (i.e. one small quality piece of chocolate with each meal is ok, but remember to eat produce at each meal too). Looking forward to it!

  10. Amy on June 18, 2019 at 12:23 pm

    Does this start this week or next?

    • Fitnessista on June 18, 2019 at 1:28 pm

      Next week, Monday the 24th!

  11. Nichole on June 18, 2019 at 6:57 pm

    I am so excited that you are partnering with Emily! I have been really interested in tracking macros and I’m super excited for the nutrition piece of this SSU!

    • Fitnessista on June 19, 2019 at 12:06 am

      so happy you’re excited! the meal plans are amazing 🙂

  12. Sana on June 19, 2019 at 6:50 am

    So excited! I am definitely joining and I want to work on consistency of my workouts 🙂

  13. Leah on June 21, 2019 at 5:04 pm

    I always love your shape ups. I will be joining once again. Thanks for continuing to do them. I’m looking forward to switching things up in my workouts.

    • Fitnessista on June 24, 2019 at 9:57 am

      thank you so much for joining in!

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.