Summer Shape Up 2011
It’s finally here: 3rd year of Summer Shape Up!! 😀 I’m really excited about this one and hope you’ll join in the fun 🙂 Summer is a great time to shake up your workout routine and find extra motivation to fuel your body the best way possible. Little changes add up and can make a huge difference — not only in how we look, but most importantly, how we FEEL <3 Feeling good, energized and healthy is #1.
So, how does it work?
-For the next 4 weeks, I’ll post a sample grocery list along with meal ideas that can be created based on this list.
-Along with the grocery list will be a weekly workout plan, featuring a weights workout, cardio components and flexibility training suggestions
-Keep track of your progress, cheer each other on (in the comments section and on Twitter: #summershapeup) and have fun! <3
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 look here for info purposes and motivation (healthy eats and exercise is a GOOD thing and we can root for each other!) if you’d like to join. 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 workouts and eating plan to suit your personal needs and preferences. Check with a doctor before making any fitness or nutrition changes.
The Eats!
Grains and breads:
-Brown rice
-oatmeal
-brown rice farina
-quinoa
-1 type of pasta: I love mung bean fettuccini and black bean spaghetti the best, but whole-grain or 100% whole wheat is fab too
-whole grain bread of choice (or brown rice bread) + one “fun” bread (like whole wheat wraps, 100% whole grain pitas, brown rice tortillas, gluten-free or whole wheat English muffins or gluten-free or whole-grain bagels)
Dairy:
-organic butter or ghee
-organic eggs
-goat cheese
-goat cream cheese
-milk of choice (organic 1% or skim, coconut milk, almond milk, hemp milk, oat milk)
Meat/fish
-frozen Wild-caught salmon (fresh is better, but since I live in Arizona, frozen is the same thing as the “fresh” stuff at the deli)
-frozen organic chicken breasts
-canned albacore tuna
-Deli meat or tofu is a great option, but there more occasional treats
Beans/legumes and canned food
-organic chickpeas
-organic kidney beans
-organic lentils
-raw cashews
-diced tomatoes
-pasta sauce
-artichoke hearts
-kalamata olives
-sundried tomatoes
-tomato paste
-tomato sauce
Condiments
-Almond butter
-Dijon mustard
-One salad dressing (Goddess dressing and balsamic are my faves)
-hummus
-Nama Shoyu or Tamari
Produce (all organic)
-salad greens- I switch it up every week. If I got romaine last week, I’ll get spinach this week, arugula the next and so on
-green apples
-grape tomatoes
-bell peppers
-baby carrots
-cucumber
-lemons
-zucchini, squash, asparagus or eggplant- whatever looks fresh and in season
-onions
-berries (fresh and frozen for smoothies)
-baby bananas- I pick the smallest ones, since a large banana is usually two servings
Snacks
-Seaweed snacks
-Dark chocolate
Extras
-Extra virgin olive oil
-Coconut oil
-Sun Warrior protein powder
-Decaf espresso powder
-cacao powder
-Spices
-Almond milk, or milk of choice
Meal ideas:
(Check out the *food* page for recipes)
Breakfasts:
-Breakfast cookie dough cereal
-Breakfast cookie
-Egg white burrito with cream cheese and salsa
-2 slices of toast with 1/2 sliced banana and 1 T almond butter, cinnamon
-Mocha Berry Smoothie (1 C almond milk, 1/2 frozen banana, 1 scoop protein powder, 1/2-1 T cacao powder, 1 t espresso powder, 1/2 C frozen organic berries)
-Perfect protein pancakes
-Omelet with 1 egg, 2 egg whites, cheese, veggies and salad
Lunches:
-Baked pizza: top a brown-rice or whole-grain tortilla with pasta sauce, veggies of choice, 1 serving of cheese and bake in the oven 10 min, or until crispy. Serve with salad
-Broccoli slaw with spicy almond butter sauce and chickpeas
-Quiche with vegetables
-Salad beast
-Turkey or tofu wrap, fresh berries
-Sweet potato with goat cheese and chives, salad
-Greenacolada smoothie
Snacks:
-Hummus and crudités
-1 banana with 1 T almond butter
-1 serving tortilla chips (homemade or store-bought with salsa)
-Amazeball
-Pack of seaweed snacks + small smoothie (1 C almond milk + 1 scoop protein powder, ice)
-Fruit bowl with fresh chopped fruit of choice
Dinner
-Mung bean pasta with wilted arugula, pasta sauce, roasted veggies
-Baked salmon with lemon and garlic, baked sweet potato and salad
-Snobby Joes on bread of choice, or atop greens
-Quinoa with roasted veggies, chickpeas, seasoned with lemon juice and thyme, and topped with salad dressing of choice
-Salad beast- make sure to have a quality source of protein in there
Eating goals:
-Protein with every meal/snack
-8 glasses of water (at least!)
-Lots of fruits and veggies
-Whole foods, the way nature made them, not man
-Enough sufficient fuel to support activity levels and flourish
The workout plan:
Each Monday, I’ll post a sample workout plan to follow if you’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 🙂
Here’s the first week:
Workout #1:
This workout is meant to be completed circuit style, by doing all of the moves in the circuit without rest in between each exercise. After completing each exercise once, rest for 30 seconds to 1 minute, and repeat the entire circuit again 1-2 more times for a total of 2-3 times. The cardio blast in between each circuit is optional and meant to be done once to get your heart rate up in between circuits. As far as weights go, choose a weight that is challenging for you without being too much- if you can easily do more than 15 reps with a certain weight, time to bump it up.
Circuit 1 (Repeat 2-3 times total)
–Stability ball hamstring curl (12-15 reps)
–Stability ball overhead pass (10-12 reps)
–Stability ball back extension (10-12 reps)
CARDIO BLAST: 1 minute of burpees
Circuit 2 (Repeat 2-3 times total)
–Bench push-up– with hands on the bench or feet on the bench (12-15 reps)
–Bench split squat <—take a larger step than the guy in the video; you want to make sure your front knee doesn’t go past your toes –if these are too challenging, regular lunges are great (10-12 on each side; hold weights to make it more challenging)
–Bench tricep dip (12-15 reps; bent legs is easier, straight legs is more challenging)
CARDIO BLAST: 1 minute of mountain climbers
Circuit 3: (Repeat 2-3 times total)
–Assisted pull-ups (12-15; at home? Try lat pulldowns with a resistance band)
–Lateral raises (12-15)
–Bicep curl plie squat combo (12-15)
CARDIO BLAST: I minute of squat jumps
Ab burner (1 time through- that’s it!)
-50 sit ups
-50 crunches
-25 reverse crunches
-25 bicycle crunches
This week’s other workouts
-For cardio, it’s your choice. The HIIT options, hills and steady state are there as options but feel free to switch it up as you like. My favorite HIIT intervals are 1 min 30 seconds easy, 30 seconds balls to the wall (sprinting, elliptical or bike), and you don’t need to do HIIT for more than 20 minutes total. Make sure to include a warm-up and cool-down with your cardio sessions.
-For yoga, feel free to check out a class in your area with lots of juicy stretching, or try a YogaDownload.com podcast- the 20 minute ones are free 🙂
Each time you finish a workout, please leave a comment on this post and let me know how it went and what you think! <3
Happy training 😀
xoxo
Gina
Are you joining in the fun? If not, how are your summer fitness goals going? I love hearing what you’re up to 🙂
See ya later today with Vegas adventures, and tomorrow with the exciting news I’ve been waiting to share with ya <3
208 Comments
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Gina, thank you so much for posting this. I have been so bored with my workouts lately, and I’ve especially been looking for a weight training plan that challenges me. I can’t wait to try this one out!
Thanks again!
I’m definitely in! In addition to training for my first 1/2 marathon, I’m also doing a TON of kettlebell training, and getting back into Bikram yoga! WAHOOOO!
So excited that Summer Shape Up is here.. round 1 starts today! 🙂
you are amazing for putting these together!
I was just talking to my friend about finding a workout plan for the summer in addition to our Cardio Dance and Barre Classes we take. This looks perfect! I am excited to try the mung bean pasta as well. I have read that on your blog before but I haven’t seen it in the stores yet. Do you get it at a specialty store or do you find it in a regular grocery store?
So excited thank you!
you can find it at whole foods in the ethnic aisle 🙂
Looks amazing once again! So excited to get started! 🙂
Looks great, cant wait to get going. I already did my workout today but will probably jump in tmr or wed! I love that you add in the nutrion advise as well. People dont always realize just how important that aspect is to benefit the workout you do.
Side note- You mayhave done this already, if so can you send me a link, but I would love to see a RR about gluten free (health benefits, what it is, should people go GF if they are not sensitive etc ).
Thank you for all your hard work you do to help us out! 🙂
that’s a great idea for a RR- thank you!
it’s the least i can do since y’all are so awesome 🙂
I did the circuits this morning in addition to a step class. FUN!
awesome!
Thank you so much for taking the time to make these kind of posts, Gina. <3
They're a big help and so are you!
<3
wow, may i say that i absolutely love the pictures!? very artistic!
thank you!
I am so excited to start this!
What’s the difference between a sit up and crunches?
sit up is all the way up, crunches are only the back part of your shoulders come off the floor
Oooh so exciting! My summer fitness goals are to improve my flexibility and core strength a bit more (I’ve been lifting a lot lately and don’t want to get all stiff and caveman-like so it’ll be nice to have a change and stretch everything out!) and hopefully do some more yoga!
Ooh exciting news soon? I can’t wait!
Love the shape up — and I love the graphics with the pictures! So cool!
Awesome food/workout plan! Thanks for doing this for us. I definitely need a summer shape-up.
Can you tell us where you get the mung bean fettuccini and black bean spaghetti?
I can’t find it anywhere. 🙁
whole foods in the ethnic/asian aisle
hmmm….maybe it’s a West coast thing. I’m in NJ, and our Whole Foods doesn’t have either. 🙁
see if they’ll order it!
I’m totally ready to ROCK this Summer Shape UP!!!! I hope you have an amazing vaca!!
I love when it’s time to shape up! 🙂
my summer goals are to get to the gym at least 3 times a week for classes and then other days, do some stretching, yoga at home or outside cardio.
I always love reading your Summer Shape-ups! I really should participate to shake up my workout routine… unfortunately, I really have to focus right now on kicking my ED in the butt and eating a lot, so I think its probably best if I stay with what I’m comfortable with right now! No use stressing myself out with a new fitness regime when I’m already stressing out about my diet changes. One of these days I will do one of your Shape-ups, though! Maybe this winter?
Oh I can’t wait to start this when I’m home from vacation next Sunday! I don’t have a stability ball with me. I Love your shape ups!!!
I love your workout plans! They are fabulous for me, especially when my gym is closed for holidays or on the weekends when the gym opens too late for me (I’m a 5am exerciser). The grocery list items are staples in my pantry so I’m all ready to begin!
Would you be willing to elaborate on this statement, “Enough sufficient fuel to support activity levels and flourish” – I know you don’t discuss calories and such, but I think this is where I fall short and perhaps why I don’t see change as quick as I could.
i don’t like to give calorie recommendations since everyone is different and the amount that will work for someone is most likely not what’s suggested in a book or website. the best way is to experiment and find out what your body needs- it’s really more of an art than a science. maybe try adding in another small snack each day and see if that helps?
I love how you got your pictures to fill up with the words like that!
This looks like a great Summer Shape Up plan, Gina! 🙂
Your workout sounds similar to the structure of the JM 30 Day Shred, which I love but have been getting tired of. Thanks for sharing & I look forward to doing as much of your “shape up” as my broken ankle permits! 😉
every week the workouts will have a different style though 🙂 the shred is the same thing, the whole time
Love the pictures!! So neat.
Yah! Great job on creating the summer shape up. I know that you put a lot of energy and hard work into this each year. I have 11 weeks to get into shape for my friend’s wedding and I look forward to using some of these workouts to help. Have fun in Vegas and can’t wait to hear the big news!
Great workout, Gina. I just did it this am. PS – At Lifeforce Fit class I go to on Wednesday’s here in Eugene (yoga, weights, bootcamp mix), the instructor Jay calls the stability overhead pass “death ball” because he has us do it until we look tired (or like death). 😉 haha…
😀
P.S. I freaking LOVE the design on those pictures!!!
Out of curiosity, why are you advising only gluten-free items? I understand your own preferences and needs require GF, but isn’t it a bit unnecessary/expensive/harder and *slightly dangerous* (i.e. lack of gluten has been suggested to increase chances of developing gluten sensitivity) for those who are fine with gluten? ditto for those who enjoy cows’ milk.
My take on eating gluten-free is that even if you are not gluten-intolerant, it is beneficial to rotate the type of grains in your diet. For example, have whole wheat pasta on day 1, brown rice on day 2, millet bread on day 3 and quinoa on day 4. This way, you give your body a rest from digesting an abundance of a particular grain. Food sensitivities can actually be caused by eating a specific food day in and day out. Any one else have any suggestions?
that was unintentional. i posted that grocery list last week as a preview and meant to make those changes, but forgot last night. will update it now 🙂
Loving the workout. Any alternative exercises for those of us without a stability ball?
you can do the actual exercises on the floor, and for the overhead pass, try a small pillow 🙂
Sounds like fun! Looks like it is just what I need to get my head back in the game!
i definitely need to hurry and get my butt into gear. I may use parts of this and parts of my own workout though. I love reading your workout ideas and meal ideas
I’m curious about the gluten question a few others have raised as well! Can you tell us why you specified gluten-free oatmeal/breads/etc? Seems as though this takes more processing and removes a natural component to these grains which I can’t imagine is more healthful to someone who does not have an allergy or sensitivity.
that was totally unintentional, since i used the grocery list i posted last week. i meant to change the grains part and forgot!
Perfect timing!
I am SO excited for this! This is exactly what I need to get my butt in gear and get me in the gym all week! 🙂
The program sounds awesome! I think I’m going to try and incorporate some of the workouts into my regular routine. Also, I LOVE that bathing suit. Can you share where it is from? 🙂
Can’t wait to hear the news!! I’m on the edge of my seat! (although I’m pretty sure I have it figured out anyway 😉 )
it’s from target 🙂 the top is from last year, the bottoms are from this year
I’m totally in! I have been stepping up my workouts a lot lately in an effort to get more toned.
So excited – heading to the gym after lunch!!!!
Thanks for posting this! I love the meal options and I will definitely try them out!!! The workouts are great too when I need a change!
I work at a gym, yet I need some new motivation… thank you so much for the ideas! I’ll be joining in too! I’ve been taking a womens conditioning class on Saturdays which kicks my butt, and I take pilates a couple of times a week, but I have lost my gym mojo somewhat – NEED to get back to a regular gym workout routine. You’re an inspiration.
I am super excited to start some of these workouts. I have been really enjoying incorporating more circuits and strength training into my workout reigmen, rather than just cardio… I find cardio can get a bit ‘stayed’… thanks so much for your help!!
I wish that swim suit top were from this year… I LOVE it.
I did Workout #1 this morning and may I say – it kicked my butt! I was definitely feeling shaky by the end and I’m pretty certain I’ll be sore tomorrow. I’m going to follow the Summer Shape-Up plan for sure! Thanks!
wahoo! thanks so much for letting me know- and way to rock it out!
Ooh great timing! I just recently signed up at the gym and have just been wandering aimlessly when there aren’t any fitness classes available. Btw have you ever done a before and after post for those who have done the Shape Ups? I’d love to read about it!
I have posted quotes but not a full post on it- great idea!!
really great Gina! You readers will love this!
Great quote there…
“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.” I love it! 🙂
thank you Gina!!! this sounds awesome, I can’t wait to get started! I need to get weights back in my life, so this is just the ticket. On a side note, I did my first 5k yesterday (42:05 eh, I’ll take it) and they had free body fat composition there. I was shocked that I had 23.5% body fat!!!! Even more shocked that that is in the fitness category! I did not think it would be so high. So, now I have two new goals: better 5k time, and lower that body fat!!!
I love the new graphics you used for the post today, so cool! Can’t wait to get started 🙂
Hey Gina, Do you know of any good Paleo recipes or websites you would recommend? Thanks.
Check out paleo girl! I love her 🙂
Everyday Paleo is another great website and she her book was recently published.
Oh, I am SO in! I’ve been getting so bored with my workouts lately – I think this is just what I need. Thank you so much!
Perfect timing! I’m so glad I started following your blog a few weeks ago.
This last February I fell on ice and broke the crap out of my leg (fractured tibia, fibula and dislocated ankle). Before the accident I had a great workout mix of running, dance, volleyball, yoga and weights going. However, last week I got the news that because of some complications when they were removing hardware from my leg two weeks ago, I will most likely not be running or jumping for another year. (I had a major meltdown that night, as I’m sure you can imagine). Now it’s time for me to find a new workout regimen that works my body without further damaging my poor bones.
I’m starting the Summer Shape-Up today! Thank you for getting me started out of my slump. 🙂
p.s. I love the blog!
Just be careful and honor your injury <3
xoxo
For June, my goal is to increase my cardio so starting today, I’ll be adding in more hikes/walks/whatever! Unfortunately, I stayed up so late working on my blog (hello 5am!!) that I slept through my alarm & missed my beloved pilates class (NOOOO!!!). So I’m thinking of crashing a class later & hoping nobody notices 😉
Also, after my mtg today (to meet my increased cardio need), I’ll be hiking with the puppy and later tonight walking in the hills with him again with a friend! Can’t wait to hear whatever exciting news you’ve got!