Summer Shape Up 2010
Hey guys! Happy Monday! Hope your day is going well <3
Today is particularly special because it’s the start of this year’s Summer Shape Up!
As you guys know, I did a Shape Up last year as well as a Winter Shape Up. They were both a lot of fun, so I figured we needed to do it again 😀
So what is the Summer Shape Up?
Think of this as a chance to spice up your workout routine and clean up your eats, if you would like. This is by no means a “challenge” and I don’t want any of ya’ll to feel pressured to participate. Just here for info purposes and motivation (healthy eats and exercise is a GOOD thing and we can cheer each other on!) if you see *fit*. Just imagine your favorite gym is offering 24-7 fitness classes for the next 4 weeks and you can jump in whenever you’d like.
Disclaimer: As always, please alter the program and eating plan to suit your personal needs and preferences. Check with a doctor before making any fitness or nutrition changes.
How does it work?
-On Monday for the next 4 weeks, I’ll post a workout plan + healthy eating goals for the week
-Keep track of your progress, cheer each other on (in the comments section and on Twitter: #summershapeup) and have fun! <3
Summer Shape Up 2010
Eating Plan
As you guys know, I’m a huge advocate of healthy eats on top of a structured fitness plan. Eating has an incredible impact on our health, energy levels and appearance. Aim for a balance of:
Smart carbs:
-100% whole wheat bread/pita/pasta (Hodgson’s Mill and Ezekiel products are great)
-sweet potatoes and other starchy veggies like peas, corn, squash
-whole grains: brown rice, quinoa, millet, barley, wheat berries, oats
– beans and legumes
-fruit (raw, canned in its own juice, dried with NO added sugar)
-all veggies (except for white potatoes)Lean proteins:
-lowfat deli meat (look at for organic + lower sodium choices)
-fat free or nonfat milk or dairy products (almond or hemp milk is great too)
-boneless, skinless chicken breast or thighs
-extra lean ground beef/ground turkey
-fish: salmon, tilapia, halibut, mahi mahi, tuna, shrimp, crab, lobster, etc
-beans and legumes
-eggs and eggs whites (eggbeaters)
-nut butter (max 2 tbs per day with NO added sugar- ingredients should be nuts and (optional) salt. That’s it)
-dark green leafy veggies (romaine, collards, spinach, kale)
-protein powder (whey, soy, brown rice, hemp)
-nuts and seeds (raw unsalted)and
Healthy fats:
–Extra virgin olive oil, coconut oil, canola oil
-eggs
-Fish: salmon, tuna, halibut, mahi mahi
-lowfat dairy of choice
-Nuts and seeds: aim for raw, unsalted
-avocados (1/4 avocado is one serving)
and consume food as it was created by nature, in its purest and simplest form. By avoiding processed foods, our bodies can work more efficiently instead of wasting energy on trying to break down and digest chemicals.
*********For meal ideas —–> Click here
(Source)
Keeping track:
I recommend keeping track of fruit and veggie intake (at least 5 servings each day), water intake (at least 8 glasses) and workout schedule in a small notebook.
Another great idea is to have your body fat percentage checked, if you want to. I find that its a much better way to gauge progress (as muscle weighs more than fat, it’s very possible to “shrink” and weigh more.. weight is really just a silly number), and its interesting to see how your fat percentage drops as you increase weight training effectiveness. (I don’t ever recommend body fat going below 18% to protect reproductive health)
Work It Out
The SSU 2010 Workouts are set up differently from previous Shape Ups. These workouts include a mix of strength, flexibility and speed training and include a balance of gym, at-home, outdoor and weight workouts per your requests 😀 There are also options to choose from each day, so you can mix and match to your liking.
For the Strength workouts: 3 sets of 12-15 reps for each exercise, unless otherwise specified. These can be done circuit-style (one set of each exercise and then repeat the entire circuit 3 times) or 3 consecutive sets with 15-30 seconds of rest before moving to the next exercise.
Week 1 Workout:
Day 1: Strength (at home or gym)
-5 minutes of low/moderate intensity cardio to warm up
–Incline bicep curl (seated at home)
–Cable row (bent-over row at home)
–Reverse crunch on a bench (do with a medicine ball in between your knees at home)
–Stability ball back extension
-20-30 minutes of low/moderate intensity cardio (bike, run, swim or elliptical—add in some hills but keep the level of exertion around a 6-7)
Day 2: Speed
Option 1: On the track or trail
– Run moderately for 5 minutes to warm up
-Sprint for 45 seconds
–Walking lunges for 30 seconds
-Jog 2 minutes
–Bench push-ups for 30 seconds (use bleachers or a tree)
-Jog 1 minute
-Sprint 45 seconds
-Bench tricep dips for 30 seconds (use bleacher or do on the ground with legs bent or straight out in front)
-Jog 2 minutes
–High knee skips for 45 seconds
–Squats for 45 seconds
– Butt kicks for 45 seconds
-Jog or walk 2 minutes (easy)
-Sprint 1 minute
-Tricep dips 30 seconds
-Jog 2 minutes
-Push ups 30 seconds
-Jog (easy!) 5 minutes
-Stretch and drink lots of water!!
Option 2: Take a spin class
Option 3: 30 minutes of SWEATY cardio 🙂
Day 3: Stretch
Option 1: Yoga For Runners (20 minute podcast- free from YogaDownload.com) or Yoga DVD + 20 minutes moderate cardio of choice
Option 2: Take a power yoga or Bikram class
Day 4: Strength (home or gym)
-5 minutes easy/moderate cardio of choice to warm up
–Plie Squat (do 10-15 full plie squats and then hold it down and do 10-15 pulses for each set)
–Pilates side leg lift (lift top leg up and down 10 times—if you’re feeling feisty, add 10 circles to the front and 10 circles to the back)
–Stability ball hamstring curl (if you’ve done these before and they’re getting easier, try it with one leg at a time)
–Bosu calf raise (can be done on a stair instead with heels hanging off the edge)- for more of a challenge: one leg at a time, or hold some dumbbells
–Leg extension (at home version– add ankle weights for more of a challenge)
-20-30 minutes moderate cardio of choice
-Stretch
Day 5: Stretch
Option 1: Power Yoga #2 Podcast (20 minute- free from YogaDownload.com) or Yoga DVD + 20 minutes light cardio
Option 2: Power Yoga or Bikram Class
Day 6: Speed
Option 1: High Intensity Interval Training (Run or on the bike)
Option 2: Insanity Pure Cardio + Cardio Abs
Day 7: Rest– take it easy and chill 😀
So there ya have it!
Who’s down???
You know I’m cheering for you 🙂
Happy training,
Gina
159 Comments
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Wow, that sounds like a great program!! If I wasn’t in the middle of half ironman training, I would definitely want to join in on the fun! I love how you are advocating whole foods! For instance, my hubs and I could have had canned soup for lunch, but it took just 15 min to pull together a great tasting soup that I wouldn’t be able to get out of a can!
It’s finally here! I’ve been waiting like it’s Christmas!
Count me in! Thank you for putting this together 🙂
YAAAAY GINA I’M SO EXCITED! Thank you so much for making another one! I loved the old Summer Shape Up. 🙂
It’s okay to increase reps/sets if we can get through it, right?? 🙂
Quick question, could I do the exercises that require a stability ball on the floor? I don’t really have any equipment besides a skiprope and some dumbbells, and a mat. I’m a minimalist. 😉 haha.
for sure!
of course- or add some more weight to make it more challenging
I am definetly in! Thanks for taking the time to put together such great shape up plans for all of us bloggies … your the best!
Hi, what do you think of marinated chicken? We just had a new place The Meat House open in our town and the chick is awesome on the grill. However today I feel really swollen. Just curious what you think of marinated chicken/meat?
hey kim,
you may feel swollen because of the sodium- a lot of marinades have a ton of salt! make sure to drink tons of water and i’d probably have it once a week max. if you can feel the effects of food (in a bad way) it’s usually a good idea just to have it every so often
Can’t wait to do this, thanks so much for compiling it for us!!
Wow this sounds awesome!! I’m looking forward to trying it out.
Awesome plan! I am doing a shape up for my wedding, I will definitely keep your tips in mind!!
xo
K
Yay!!! Sounds like a great plan! Never too late to shape up for the summer, right? 🙂
This is so awesome. Thank you for doing this for all of us…you are sweet to share your knowledge with everyone this way. I am in!
Yay! I am a new commenter but frequent reader. I love your blog and am so excited for the Summer Shape Up!!
Hi there Gina! I can’t wait to start this today! I love your blog so much, I am an Air Force woman also, serving at Andrews AFB. I work with KC 135 aircraft, not a pilot or anything! But I can totally relate to you regarding sacrifices, TDY’s, late hours, base life, etc. You’ve really inspired me to push myself healthwise, and now I understand that it’s not about what your body looks like, it’s about what your body can do! I think I’ll use your shapeup in the base gym, and take some yoga and maybe zumba hehe… Thanks for giving me my daily dose of inspiration! SSgt Jamie Maddox
hey girl,
thank YOU for reading and for protecting our country <3
xoxo
looks awesome! do you think Day 2 could be done on a beach?
definitely!
sounds awesome! I’m starting marathon training though in a couple of weeks. What an awesome thing though!
oh yeah, i’m totally doing the summer shape up! can’t wait to start the healthy habits early (need to tone up for my WEDDDDINNNGGGGG next april!) xx
You always give such great nutrition and workout plans! Thanks for another amazing summer shape up!
I really want to try!
Hey-question. Is it ok to split up the cardio part and then do the weights and intervals at night? I do cardio in the morning and the other stuff at night. Is this Ok? Or should I do it all together?
sure, however you’d like to do it 🙂
soooo down! can’t wait to gather the girls and get shaped-up for summer!
whoo hoo! 🙂
I always love your ”Summer Shape Up” series. Can’t wait to being, I know I need to clean up my eating a bit.
So excited for this… Good luck everyone 🙂
Yay! Super excited for this! It seems like I remember last year’s Summer Shape Up having a point component. Did I make that up?
no, you’re right! 1 point for all your fruits and veggies, 1 point for cardio, 1 point for weights. i didn’t do the point thing this year because there’s been a lot of negative hubbub in the blog world about “challenges and shape ups” so i tried to make this one a little more laid back, but just as effective
I always do pretty well with the healthy eating, but with exercise I can always use some tips! Thanks for posting options… I’m a big fan of choices…
I’m going to give it my best shot!
awesome! thanks : )
I plan on majorly shaping up my eating habits. I have been working at it the last couple weeks, but I think the Summer Shape Up will be the perfect push to get me totally committed to it. As for exercise, I’m currently doing the 30 Day Shred and other cardio. Thanks for doing this!!
Just joined a new gym yesterday with this in mind! New venue, new program, new me 🙂
I am in! Ready to go!
This came at perfect timing Gina! After a weekend at home, there are some parts that I definitely need to tone up. Thanks!
Yay, Yay, Yay!!! I have been waiting for today to come! New notebook all ready 🙂 Thanks so much Gina!!!
Hey thanks for getting this program together!! It looks like an awesome plan and I am very excited!! I am going to make a small adjustment with the strength section. So happy to start!
this sounds like a great shape-up challenge…i’m DOWN!
I’ll definitely be trying to follow this as much as possible! I’ve been pretty excited waiting for the new one to come out!!!! I’m a cardio (running) freak, but I don’t get in much strength, so this is my new motivation! :]
I love this program! This is already by far my favorite…thanks so much for putting something like this together. I hope to lose another 15 lbs like I did with the winter one!
whoo hoo! AMAZING 🙂 it’s my favorite one too
also do the days have to be done in order, or can you switch them up??
you can switch them up if you’d like 🙂
Yess I’m so excited! I really need to step up my strength training. I started with Day 2 today since I had already signed up for a spin class for this morning – but tomorrow it’s all about the yoga :0)
Best Summer Shape Up, yet! In the past I’ve found them to be a bit too easy — but this one looks fantastic 🙂 LOVE all the variety!!!
I just started a new rotation at the gym, so I won’t be participating “live” along with everyone right now, but I’m starring it in my google reader for my next rotation!
Thanks again!
Best Summer Shape Up, yet! In the past I’ve found them to be a bit too easy — but this one looks fantastic 🙂 LOVE all the variety!!!
I just started a new rotation at the gym, so I won’t be participating “live” along with everyone right now, but I’m starring it in my google reader for my next rotation!
Thanks again!
(And P.S. That shirt is AWESOME! Where’d you get it? LOL)
what a great program! i am so down…hopefully i can remember that i’ve “signed up” for it haha 😉 that’s definitely my biggest problem: i get caught up in business and forget that i’m mixing it up so i do the same old stuff
Excellent stuff!! 🙂 I need to get my booty into gear and back into a consistent, balanced rhythm. Good luck to everyone!!
Jenn
Yah! I can’t waited to get started at the gym tonight! I’m going to my first day at a new job, and then it’s SSU party time! Thanks for the workout and inspiration!
Gina, I’m so down. In fact, when I take my break from final paper writing, this is exactly what I’m gonna be doing. Woop woop.
Thank you so much for putting together yet another awesome workout plan for us!! I can’t wait to get in the gym today and get my fitness on! 🙂 haha
Thanks Gina! I’m in , and looking forward to shaking up my routine!
Awesome!!!! Already finished first day workout and I was sweating 🙂 So excited to work it out!
whoo hoo! way to go!
I’m so stoked about this! Thank you for posting!
In the summer shape up you linked to (for meals) you say not to eat whole wheat pasta with semolina – why is that?
semolina is a sneaky word for white pasta. a lot of brands say “whole wheat” but are really white pasta with a sprinkle of wheat in there
oh wow i had no idea!! thanks for pointing that out!!
now i’ve just got to convince my boyfriend that the whole-wheat pasta i’ve tortured him with still isn’t whole-wheat-y enough! : )
I’m going to give it a go. I just finished the Women’s New Rules for Lifting (wonderful program for ladies new to lifting BTW) and I am ready for the next challenge.
Thanks for putting this together!
Sounds like an awesome program! If I weren’t sidelined with injuries I’d be there!
I think you are trying to kill me with day 2, but I will roll with it 😉
Looks like I need to up my cardio here so I can keep up!
XXOO
I’m going to give it a shot! I need a kick in the butt, especially in the clean eating department!