Summer Shape Up 2012: Intro post + June Calendar
Hey friends! Welcome to the 2012 Summer Shape Up! I’m super excited about this years’ and have been following the workouts myself for the past few weeks. They’re challenging (I’ve included some modifications), SWEATY (for real), and hopefully a fun way to shake up your usual weights and cardio routine.
I put together a little calendar, and will be including these every month from now on if you would like to workout with all of us:
Feel free to jump in whenever you’d like and adjust the workouts to fit your schedule. A great way to do it is to print out the calendar (option to print is in the end of each post- click to delete the parts you don’t want to print) put it in an easily visible place and cross off the workouts as you go along. I’ll have places to check in each day with your workouts (usually in the morning post’s comments section or via Facebook/Twitter) and we can cheer each other on.
Here’s what you can expect with this Summer Shape Up (4 weeks):
-A weekly workout to follow on non-consecutive days 2-3x per week (will go up Monday am)
-Weekly meal ideas and grocery lists (will go up Sunday am)
-Support: as I mentioned above, be sure to check in each day with your workout and if you met your healthy eating goals! Please tweet your workout and/or meal pics @fitnessista #summershapeup -I’ll post my faves each Friday 🙂
-FREE. Always has been, always will be.
-Some tips:
As always, these are just suggestions and methods to change up your eats and workouts. Please be sure to honor your body, injuries and personal nutrition requirements. As always, check with a doctor before making any fitness or nutrition changes.
Adjust anything you need to, and I’ll help provide modifications along the way. Since this is a general fitness program for the average gym-going Jane, I apologize for not being able to provide modifications for each unique situation. If you have a question, ask in the comments section and I’ll try my best to accommodate your needs!
Bedtime Ab Burner (bottom of the post)
Week 1 meal ideas and grocery list, click here.
Week 2 Workout and Week 2 Meal ideas, Tabata Thursday
Week 3 Meals and Grocery list and Week 3 Workout
Week 4 Workout and July Calendar and Grocery List
Who’s in?
Happy training!! You know I’m here cheering for ya along the way <3
xoxo
Gina
Check-in: Leave a comment on this post when you’ve completed your steady state cardio for the day! What did you do? How did you feel? Did you meet your eating goals (5 fruits and veggies, 8 glasses of water)?
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JUST finished what I needed to to today and it feels GREAT to be BACK on TRACK! Thanks girl <3
This looks awesome, can’t wait to start! 😀
Love the calendar! Steady state cardio done for today!
I am so in! I will be running five miles today for my cardio! Thanks for all of the time and effort you put in to making this program, you’re awesome!
Excited to get started did 30 on treadmill and 15 on elliptical today. And drank lots of water! It’s so hot here in the Midwest right now! Can’t wait to get lifting tomorrow, plus V-Ups are my favorite!
Just finished up a 25 minute bike ride with my husband! Felt wonderful! And I got my water and fruits/veggies in!
awesomeeeee!
I’m in! I plan to do 30-45 minutes of cardio today, probably broken up on two separate machines. I’ve been dying to try the stair climber. This comes at a perfect time for me – I have the motivation to workout, but no plan to follow…well, that is until now 🙂
Jogged 4 miles while pushing my one year old in the jogging stroller!
amazing!!
I did a zumba class! Which might not exactly be steady state? But some good cardio regardless! Excited to stay on track in June!
Forgot that this was starting today, but I am excited. Eats so far have not been great (PMS makes me a chocolate fiend), but am planning to go to the gym in a couple hours for bodypump, but I will also add some steady cardio now! Thanks Gina, for being so motivational! 🙂
I love your workouts! Don’t know if I’ll participate in the whole challenge but you can bet I will be taking advantage of all the workouts you post!
I ran 3 miles today for my cardio! I’ve never done a workout plan like this (just ran in college) but I had a baby 7 weeks ago so I’d like to challenge myself 🙂 So excited!
I love how you do these every summer! I remember my first summer shape up with you <3 This year, my friend who is reading your blog now because of my recommendations (;)) is doing summer shape up! She is so excited Gina! You are a wonderful lady! I love you and what you do for others!
Hey Gina, totally random question. I came across your shrimp curry in the crockpot recipe and was just wondering if you thought it would work with tori instead of shrimp? I have no idea how tofu holds up in a crockpot but was hoping to get your thoughts!
it totally would! use firm though
This is my first time doing Summer Shape Up. My friends & I hold daily “classes” at our gym during lunch and we’ve incorporated a few of your workouts before. We are excited about doing the Shape Up! I can’t wait to see the results.
To start, today I did 30 minute intervals on the treadmill – 1 min hard/2 min recovery. I got up to 2.4 miles! Can’t wait for tomorrow’s a circuit!
great job! hope you girls love it!
I went shopping for 6 hours today. Does that count as my cardio? 😉
yes. haha
I am SO doing this! Training for a 10k and I think that this would be a great complement to that! You’re such an awesome inspiration and lady! Great job!
I love the new fitness calender! I’m excited to try out your new workouts and food ideas 🙂 Thanks for creating it for us!
Did a 30 minute walk first thing this morning and then a 30 minute elliptical work out before dinner 🙂 made your tempeh lettuce wraps and holy yum!!! Even my almost 2 year old agrees lol can’t wait to do the first worm out tomorrow!
rock star 🙂
i’m so glad the beeb liked it too!
i followed day 1 accidentally (i was at the gym before this was up!) + abs. wahoo, already on track! can’t wait to give the workout a try tomorrow. will the bedtime ab burner go up another day?
thanks for a great schedule!
yep i’ll have it up within the next day or so! xoxo
I am soo excited for this, I’ve been looking for something to break through my exercise plateau and the Summer Shape Up seems like the perfect solution 🙂 I did my steady state today on the elliptical!
yeahhhhh! 🙂
25 minute run after work tonight! I had to remind myself not to stop by the candy bowl in the office today and mostly succeeded 🙂 Eating the high protein egg/fruit snack this afternoon really helped.
awesome 🙂 great job!
Steady state cardio done! Looking forward to workout 1 + HIIT tomorrow.
whoo hoo!
Just finished workout 1 and worked in an hour long spin class for my HIIT cardio today 🙂 Feelin’ good and LOVED the circuit – lets just say I was SUUUPER sweaty!
BOOM
I ran for 25 minutes, which I still can’t believe because a month ago I couldn’t even run for 5. I made your protein pancakes for breakfast this morning and they were INCREDIBLE. So excited for the summer shape up!
Holy awesomely toned arms lady!!!!
Went to the gym after work and did some abs and 30 minutes on the elliptical with the resistance bumped up to 10! Then my friend invited me to her hour kickboxing class where we did lots of punches, kicks, abs, running, bear crawls, crab walks, etc. It was fun to try something new! 🙂 Excited to get my booty in summer shape!
Workout 1 and Zumba were today… sooooo schweaty! HRM said 800 calories! I NEED to get the last chunk of weight off of me and I’m hoping by switching things up with the summer shape up, I can finally get it OFF!!! Thank you!
Whoaaaaa!!!
I was too excited for workout 1 that I did it plus HIIT today and I feel awesome!! Thank you, Gina!! 🙂
Amazing!! Great job!
I’ve been following your blog for a couple months now- I am a runner but have been searching for strength training ideas. I’m in for the Summer Shape Up- I’m psyched for the workout tomorrow! Thanks for putting it together!
I got up at 5:45 this morning to make it to a spin class before work. I felt so accomplished by the time I showered and left the gym! I also drank about 100 ounces of water today and, besides constantly having to pee, it was great!
I went to a gala tonight (I’m a political intern in NYC so it’s part of the job) about immigration so the food was ethnic and guess what it was…INDIAN! I died and went to heaven. You would have loved it!! I was in roti heaven. I definitely ate too much but it was SO good–the perk of events where attendees pay obnoxious sums of money, I suppose.
Turbo Fire 45 EZ – first time I’ve Turbo’d in quite awhile and Chalene kicked my BUTT!! I am feeling awesome after day #1 of clean eats and I’m excited to try the new workout tomorrow. My mini-goal for the day is to get up and crank it out in the AM. Loving the motivation, thanks Gina!!
Took work out 1 for a test drive tonight! Arms/ abs/ legs are tired, but feeling good! Have been doing your work outs every single week since Winter Shape up, and feel so much stronger! Thank you, Gina! Keep doing what you’re doing:-)
Ps: any way you could do a focus on post for staying healthy with a desk job/ on the road ideas? I try to plan ahead but I would love some new ideas for staying on track even when you have a sedintary profession.
I did my workout this A.M. before reading your post – I went with a great TurboKick session. I’ve been totally killing it on intense workouts ever since I lessened my intense workouts. I drank tons of water, but I need more veggies. Thanks for the reminder – getting some now!
Knee trouble has been keeping me from running– thank goodness for the elliptical. 30 minutes of pushing myself– felt great and really changed the “ugh” attitude I’ve had all day. Got the veggies and fruits, but I need to get some more water in before bed. I’m really looking forward to following this plan– I’m 33 pounds down since March and I need a boost! Thanks Gina!
rode my bike to/from work today (9 miles each way) AND went for a 3 mile walk with a friend after work! just “previewed” workout 1, and that music alone is making me stoked to do it tomorrow morning. ahhhh metallica 🙂
Day 1 complete!
Got in my good eats, followed your eats plan, made it easy. Got in my water.
Walked for my cardio today. My back has been killing me this weekend so I thought I’d take it easy today so I can HIIT it tomorrow.
I did a 4-mile run in about 45:00 out on the trail. I had Greek yogurt and a bit of cereal for breakfast, a salad beast for lunch (with greens from my garden, chicken and dried figs), grapefruit and some nuts for a snack and a chicken fajita for dinner…oh, and a banana-cocoa protein smoothie for “dessert.” I’m excited for tomorrow!
HIIT workout + a full body workout. Bought some delish veggies for the week, and fruits. Woo woo, super excited!
Started the morning with some Yoga Download podcasts and then took another instructor’s Zumba class – and taught the last pre-cool down song! Looking forward to the rest of the week’s workouts! Got plenty of water in today…plus some fruit, veg, and nut butter! 🙂
I did level 1 of Jillian’s 30 day shred with my husband.
I drank 1.5L water (a major thing!)
Here we gooooo!
whoo hoo!!!
Good day for the first day! I made the breakfast and ate a larabar for my am snack but lunch, the pm snack and dinner were off track! I think it was because I can only shop on Mondays and it threw me off a little trying to batch cook, shop and eat the right food! But I’m excited for tomorrow!!
The only problem I had with the protein pancake was that the batter was really thin and I kept burning the pancake. 🙂
Thanks for the Summer Shape Up plan. I am going to start it up this morning and it is my goal to stick with it through the rest of June!
I ate lots of fruits and veggies today! I had a 30 minute speed walk with my two little ones. One thing I need to really focus on during summer shape up is my water consumption. I tend to only drink 1-2 cups of anything per day. Most days it’s water but some it’s just coffee or diet soda. I have completely removed diet soda from my diet though and don’t plan to ever go back to drinking it. Now it’s just water or one cup of coffee in the morning. I would love to get myself to 8 cups of water a day!
One hour on the elliptical watching the Bachelorette…c’mon Kalon, really??
Did a 45+ min power stroller walk- Need more fruits and veggies!- Maybe did water!?- Need to make trying harder a priority inspite of the baby and breastfeeding!
Just did my first 10K without stops since my achilles tendon rupture!!! Made the perfect protein pancake this am with chocolate protein powder! Delish!!!
Did workout #1 and HIIT this morning before work. I’m totally energized and ready to take on the day!! 🙂
rock star
Ok so I am totally stoked about starting SSU2012, it’s been on my calendar and in the back of my brain for awhile. During my run on Sunday, though, I tweaked my ankle and now it’s reallyyyy sore…so no running or really even walking until it heals (which is hope is FAST!). But I am going to go on with the workouts as best I can and hope I am able to run soon to do the cardio part. Thank you for all the hard work you obviously put into the program (and of course the whole bloggy in general). xoxoxo
I can’t wait to try the summer shape up! Your workouts are always great!