Summer Shape Up 2011 Week 2

Good morning! Hope your day is going well so far ๐Ÿ™‚

Iโ€™m super excited for this weekโ€™s eats and workouts if youโ€™re joining in the Summer Shape Up. If youโ€™re fashionably late to the party, check out the intro post *here* for all the deets.

summer shape up

Hopefully youโ€™re already feeling a difference after last weekโ€™s clean eats and workouts! Some of you may be seeing results already too, which is always great motivation to keep the ball rolling. Keep up the amazing work and youโ€™re almost halfway there!! Track of your progress as we go along- Iโ€™d love to feature some success stories when the Shape Up wraps up for this summer ๐Ÿ™‚ [As always, there will also be a Winter Shape Up, too]

Disclaimer: As always, please alter the workouts and eating plan to suit your personal needs and preferences.Check with a doctor before making any fitness or nutrition changes.

eats

The Eats! (<— grocery list is *here*)

Breakfast

ยฝ cup oatmeal with 1 mashed banana, 1 scoop protein powder, 1 T almond butter

Egg Pita (whole wheat pita with 1/2 C cheese, 2 eggs)

Melt 1 T peanut butter in the microwave and drizzle over 1 C cereal of choice, top with a sliced banana

Breakfast Cookie

Power smoothie (1 C milk, 1 banana, ยฝ C frozen raspberries, 1 t vanilla, 1 scoop vanilla protein powder)

1 cup of oatmeal, cooked in water, topped with 1 T peanut butter; 1 egg and 1 egg white on the side

1 cup Oikos plain fat free yogurt (or yogurt of choice), 1 cup low-sugar high-fiber cereal, ยฝ cup blueberries (or ยฝ sliced banana)

Lunch

Wheat pizza (one whole wheat Flat Out Wrap with ยฝ cup marinara sauce, ยฝ cup part skim shredded cheese, 4 oz rotisserie chicken breast, olives, mushrooms)

Turkey/Tofu Cobb Salad (romaine, 6 slices of deli turkey chopped or baked tofu, ยผ cup shredded cheese or vegan cheese of choice, 1 chopped tomato, 1 hard-boiled egg, 2 T Newmanโ€™s Own or Annieโ€™s dressing)

Deli sandwich: 6 in chicken on wheat with mustard, spinach, veggies (no cheese) and one serving of vegetable soup

Salad with romaine, ยผ C cheese, veggies and 2 T dressing; 1 serving Kashi crackers

Panino (Deli chicken or tempeh, marinara sauce, basil, ยฝ cup cheese), 2 slices of Ezekiel bread, pressed in a George Forman Grill (or microwaved to heat); side 1 serving of carrots

1 can Amyโ€™s soup; side salad with 2 T dressing

Dinner [Many of these are Cooking Light recipes and can be found online]

Chicken breasts with Avocado, Tomato, cucumber salsa

Smoked Turkey, Black Bean, Bell Pepper and corn salad

Turkey Meatball Pitas

Breakfast burrito (1 egg + 2 egg whites in a Flat Out Wrap or brown rice tortilla, with salsa and veggies); side salad (romaine with 2 T lowfat dressing)

Teriyaki Salmon with garlic vegetables

Quick Turkey Spinach Lasagna

Tomato Sage Chicken

Snacks

1 Luna Bar or Larabar

1 string cheese; 1 palmful of almonds

One serving of Kashi crackers with 1 T peanut butter

Turkey roll ups – 6 slices of deli turkey sprinkled with ยผ C shredded cheese and rolled up

One serving carrots with 1 T peanut butter

Protein puddingโ€”1 cup yogurt, 1 scoop protein powder, frozen berries on top

work it out

The workout plan:

Each Monday, Iโ€™ll post a sample workout plan to follow if youโ€™d like. As the weeks go on, the main workout will be more challenging and the order will change- Sunday is always active rest day ๐Ÿ™‚

image

The style of this weekโ€™s workout is very different than last weekโ€™s. Thereโ€™s no focus on sets- itโ€™s meant to be a continuous workout until you need rest. At that point, take a little rest, grab a sip of water and start again when youโ€™re ready. As always check with a doc before making any fitness or nutrition changes and honor your body and your injuries.

Workout #2:

1. Push-up (15- modify to knee push-up when/if you need to), followed by overhead press (12) โ€“ repeat 2 more times for 3 times total

2. Lunge and bicep curl (12 on each side)

3. Hold left lunge and bicep curl on 12 times; hold right lunge and bicep curl 12 times

4. Jumping lunges– 30 seconds

5. Single-leg deadlift (12); immediately followed by bent-over row (12)- repeat 2 more times for 3 times total

6. Weighted squats (25)

7. Squat jumps– 30 seconds (hold a light weight to make it more challenging)

8. Tricep dips (30)

9. Assisted pull-ups (30)

10. Ab burner

-50 frog crunches

-25 leg lifts

-25 bicycle crunches

-20 stiff-leg pullover crunch

-Plank 30 seconds

As always, please leave a comment and let me know how the workout goes and how you feel afterwards! Tweet: #summershapeup ๐Ÿ™‚

Have a great day and Iโ€™ll see ya in a little while with a Family post. <3

xoxo

Gina

Something to think:

โ€œStrength does not come from physical capacity. It comes from an indomitable will.โ€

Mahatma Gandhi

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76 Comments

  1. Ashley on June 19, 2011 at 11:47 pm

    Did it this morning… whew!

  2. Amanda on October 23, 2011 at 10:25 am

    I absolutely love your workouts Gina, they are amazing!! And I have gone back & done a variety of them from your old posts to keep things fresh and fun! Thanks for all of the meal suggestions too, it is such a help(i’m not a natural “cook” so i love the recipe ideas and grocery list ๐Ÿ˜‰ I have celiac and have to eat Gluten Free so it’s extremely helpful to have delicious GF options on your list too!

  3. Stephanie @ Legally Blinde on March 29, 2012 at 10:27 am

    I loved your 2012 winter shape-up so much that I did it twice (so for 8 weeks total) and then I went back to find other shape-up programs that you’ve done in the past. I tried this one out for the first time on Tuesday, and wow – it was awesome. I definitely felt it yesterday! The assisted pull-ups and the ab burner left me pleasantly sore ๐Ÿ™‚ And I swear I could see new muscle definition yesterday morning! Thanks for putting these together – I can’t get enough!

    • Fitnessista on March 29, 2012 at 7:48 pm

      amazing! i’m so glad you like them!

  4. Ashley on April 26, 2012 at 10:11 am

    Just did this workout this morning and loved it! Especially the fact that I was in and out of the gym in under an hour and still felt like it kicked my butt! Thanks Gina!!

  5. sarah on June 11, 2012 at 4:54 pm

    Hi,i go on holiday in two weeks and want to lose weight and tone up,currently i weigh 11st 5llbs and im 5ft 7, what weight should i idealy be aiming for ? and what exercises should i focus on most?

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