Summer Shape Up 2011 Week 4

Hey hey 😀 Happy Monday! Let’s make this week an amazing one <3

It’s the final week of Summer Shape Up 2011! I hope that everyone enjoyed switching up their workout routines and are seeing some results from the hard work. If you’d like to make it an 8-week Summer Shape Up, you can always repeat the plan from the beginning, or throw in a couple of workouts when you get stuck in a rut.

Here’s what we have in store for this week: (*as always, check with a doc before making fitness or nutrition changes)

The Eats


Meal ideas for the week:


Breakfast cookie


Perfect protein pancakes

Egg-rito on a whole grain tortilla; 1 egg + 2 egg whites, salsa

2 whole grain or gluten-free waffles, topped with almond butter and low sugar jelly


Salad beast!

Carrot, beet, bean burger + salad

Meal-sized smoothie + 2 egg whites

Turkey (or tempeh) on a pita with salad greens, mustard, ¼ cup cheese, 1 pear

Banana wrap; 1 banana sliced with 2 T AB in an Ezekiel wrap


Green Chili Egg Casserole with a salad

White bean, goat cheese and spinach lasagna with veggies

Whole Wheat Penne with Eggplant and ricotta

Shrimp Scampi with roasted asparagus



1 small bag organic popcorn topped with cinnamon

1 apple with 1 string cheese (or melted Daiya)

Sliced bell pepper, carrots, cucumber and hummus

Protein pudding (1 scoop protein powder mixed with 8 oz fat free plain yogurt; sweeten with Stevia and top with berries)

¼ C almonds, 1 T chocolate chips, 1 servings of dried fruit

The Workouts

work it out


Monday: HIIT + Workout 1

1. 20 minutes of HIIT (not including a 5-minute warm-up and cool down)

2. Workout 1 (from the 1st week of workouts)

3. Stretch

Tuesday: Yoga class of choice ( has a collection of free ones if you don’t have a studio near you)

Wednesday: Upper Body + Cardio (20-30 minutes)

1. Warm-up, cardio of choice (5 minutes); easy to moderate intensity

2. Spring Arms workout

3. Follow with cardio; moderate to moderate-high intensity, steady state 20-30 minutes

4. Cool down and stretch

Thursday: Long cardio; Cardio of choice, 45-60 minutes. My favorite way to do this: take a class!

Friday: Lower Body + HIIT

1. Warm-up, cardio of choice (5 minutes); easy to moderate intensity

2. Spring Legs workout

3. Follow with a HIIT workout; 20 minutes of HIIT (not including a 5-minute warm-up, cool-down and stretch)

Saturday: Yoga + Abs

1. Yoga class of choice

2. 10 minutes of your favorite ab exercises

I hope that you’ve enjoyed this year’s Summer Shape Up! I’d love to share you success stories next Monday 🙂 Please send any stories/pics/victories my way: fitnessista at gmail dot com [subject: SSU success]

What new healthy meal or fitness activity do you have on the agenda this week? I have a goal for you: book yourself a massage/pedicure/mini shopping trip to reward yourself for taking care of your health <3



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  1. Angela @ Eat Spin Run Repeat on June 27, 2011 at 11:00 am

    I am totally booking a massage in the very near future! I haven’t had one in a while and I just realized my work benefits covered many more $$ than I thought! This week, I’m planning some extra stretching sessions (foam roller too!) in order to improve my flexibility, which was one of my goals for June. Other than that, my usual strength training and cardio will be super schweaty as usual! Have a great day Gina!

  2. Cait @ Urban Fencepost on June 27, 2011 at 11:04 am

    This week I’m going to try and cram my body full of nutrients and get in a great workout every day. I am going camping this weekend and know that I will be indulging in lots of campfire treats!

  3. Leanne (Bride to Mrs.) on June 27, 2011 at 11:05 am

    Is all of this under your fitness tab? I want to start all of this on Wednesday from the beginning!

    • Fitnessista on June 27, 2011 at 11:05 am

      not yet but will be after today! 🙂

  4. kristi (sweet cheeks) on June 27, 2011 at 11:14 am

    If fitnessista tells me to schedule a massage, I MUST obey. Twist my arm!

    • Fitnessista on June 27, 2011 at 11:15 am

      haha! dooooo it 🙂

  5. Yolie @ Practising Wellness on June 27, 2011 at 11:19 am

    I love the workout plan and eats ideas you’ve put up here – thank you sooo much for the inspiration and information! I’m not doing the full challenge but am (and have been) incorporating many of your food suggestions and training sessions into my life so far, and they’ve really helped me mix things up 🙂 xyx

    • Fitnessista on June 27, 2011 at 3:32 pm

      i’m so glad that they’ve helped!

  6. Anna @ Newlywed, Newly Veg on June 27, 2011 at 11:35 am

    I’m on vacation right now– so I’m making it my goal to get some sort of exercise in every day that we’re here!! So far, I’ve run and done a beach bootcamp workout!

  7. mi-an on June 27, 2011 at 11:36 am

    ummm okay…i’ll shop at end of this week then! 🙂 thanks for taking time to do this gina!

  8. Allison @ Food For Healing on June 27, 2011 at 12:07 pm

    i can’t wait to see the post of peoples results from SSU! its so exciting.
    I’ve been doing Insanity, today is Day 12. I think i need to reward myself, but am so low on cash.. but i think i am going to pick up my new pair of Vibram Five Fingers this week!

  9. Claire @ Live and Love to Eat on June 27, 2011 at 12:16 pm

    Booked a massage and taking a day off next week!

    • Fitnessista on June 27, 2011 at 3:30 pm

      whoo hoo!

  10. Leanna on June 27, 2011 at 1:03 pm

    Hey, I LOVE your blog <3

    I tried some pilates last week and I'm def going to continue doing it this week. I stumbled over Cassey Ho's blog and she has amazing pilates workout videos. It's so goooood!
    Try out her HIIT, i loved it ( ). Hope you like it too!
    Just booked a massage for Friday ! Thanks for the fantastic idea!

    • Fitnessista on June 27, 2011 at 3:29 pm

      i love her site! thanks for posting the links 🙂

  11. Laura @ prettylittlewords on June 27, 2011 at 1:20 pm

    I gotta try this one of these days…I’m afraid I’m going to wimp out, though!

  12. The Teenage Taste on June 27, 2011 at 1:35 pm

    I’ve been in love with your Perfect Protein Pancakes lately! I probably made them for breakfast every other day last week because they are so yummy (and filling!)
    Have a great day! <3

    • Fitnessista on June 27, 2011 at 3:28 pm

      i’m so glad you liked them!

  13. kaila@healthy helper blog ! on June 27, 2011 at 1:39 pm

    Looks great! Thanks Gina!

  14. Hillary on June 27, 2011 at 2:46 pm

    My brother bought me a Clean Eats cookbook for my birthday (nearly a month ago), and I’ve been dying to try out some of the recipes in that. I think you just pushed me in the right direction!

    • Fitnessista on June 27, 2011 at 3:27 pm

      let me know if you find any faves!

  15. caronae on June 27, 2011 at 3:22 pm

    Oooo, thanks for the massage reminder! My neck has been killing me lately. Now if only I could find an inexpensive little spa in France (I’m here for the summer)….

    • Fitnessista on June 27, 2011 at 3:27 pm

      that sounds lovely!

  16. fittingbackin on June 27, 2011 at 3:28 pm

    These posts always get me so fired up! And yes, a massage and/or facial is in order!

    • Fitnessista on June 27, 2011 at 3:33 pm

      yes yes!

  17. Averie @ Love Veggies and Yoga on June 27, 2011 at 3:48 pm

    “I have a goal for you: book yourself a massage/pedicure/mini shopping trip to reward yourself for taking care of your health”–

    Thank you for that. I totally need to hear things like that!

    I am guilty of go-go-going nonstop, of being all over the place and running around, and working out, working, taking care of my family and everyone around me….a pedicure would do me some good! Or of course a massage 🙂

  18. Moni'sMeals on June 27, 2011 at 5:48 pm

    If you say so. Massage coming my way asap! 🙂

    Great job everyone! GO Week 4!

  19. Cat @Breakfast to Bed on June 27, 2011 at 8:37 pm

    I am such a runner, it’s hard for me to remember to mix it up. Great plan!

  20. Ali @ urbanfruitbat on June 27, 2011 at 10:20 pm

    You are 100% amazing. That is all.

  21. Cayle @ belly-fat-workouts on June 28, 2011 at 1:19 am

    I love to run and jog but I just got into interval training. So much more intensity. Best thing after is a good massage though.. love them so much.

  22. Hillary [Nutrition Nut on the Run] on June 28, 2011 at 1:45 am

    I like that goal. I’m getting a pedi on Saturday 🙂

  23. Stephanie on June 29, 2011 at 8:00 pm

    Late on the bandwagon, but just finished week 1! I already feel great and can feel my body getting stronger! My favorite move from workout 1 is definitely the bicep curl squat combo! I’ve been doing both separately, but never thought to combine them and I looooove it! Feelin the burn and getting stronger each workout 🙂 Thanks!

  24. Kelly on December 12, 2011 at 2:21 am

    Hey Gina!
    I’ve just recently stumbled upon your blog thanks to some recommendations from the Weight Watchers Community! I’m really excited to keep following! I obviously missed the Summer Shape Up by a couple seasons, but I’ve just skimmed the four-week workout plans, and I’m really excited to start them this week, work through these four, and maybe even go back to the previous years’ plans!
    I’ve been doing my own cardio and a strength DVD that is pretty good, but I’m getting so bored watching the same 30 minutes of already-fit non-sweaty women make awkward conversation 3-4 times a week. 🙂 This independent workout plan will be perfect for me! Thanks so much!

    • Fitnessista on December 12, 2011 at 10:55 am

      hi kelly! so nice to *meet* you! thank you for checking out the little blog, and i hope you enjoy the shape up!

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