Summer Shape Up 2013: Intro post
Welcome to Summer Shape Up 2013! I’m so excited that you’re joining in the party -there are at least 3500 of you!- and that you’re committed to making some healthy changes during this season. Thank you so much for letting me be your cheerleader along the way. Now let me find those pink sparkly pom-pons…. 😉
For the next four weeks, here’s what you can expect on this page:
This post will serve as “the hub” for EVERYTHING SSU 2013 related. Bookmark it, pin it, make it your homepage, do whatever you need to do to make all of the info accessible to you <3 For even more fun, spread the word with friends and make it a group challenge!
For the next four weeks, I’ll update this page with weekly fitness plans and meal ideas. Please keep in mind that these are general recommendations, based on healthy (injury-free), gym-going girls, experienced with basic strength training form and a baseline cardio program. Nothing I post should substitute doctors’ recommendations, and always check with a doc before making any fitness or nutrition changes. If something doesn’t feel right, DON’T do it! You know your body best.
Summer Shape Up is NOT about weight loss. It’s about decreasing body fat (adding lean muscle), feeling more energized and changing up your current routine. Even though the scale could go up during the next four weeks, you could technically “shrink” and weigh more. Muscle is more dense than fat. If anything, focus on how you FEEL! I hope that my ideas will help you find some new strength moves you love (or love to hate?) and develop the best fitness program for you.
What you’ll need:
-A huge water bottle (fill with H20 and keep with you at all times)
-A notebook (to track your water intake, workouts and meals for each day. If you have an online method you prefer, you can use that instead. I love the My Fitness Pal app)
-Access to cardio of choice whether it’s through classes, running outdoors, or an at-home cardio machine
-Set of dumbbells
-Stability ball
-Jump rope
-Sturdy chair or bench
If you’re able to get your body fat checked at the beginning of the challenge, I highly recommend it. Many gyms offer body fat calculations at a low cost, or if you have a trainer friend, ask them to pinch you with some calipers. If you’re military, many bases offer bod pod body fat testing for FREE- check it out!
If you’re not able to test your body fat, take some basic measurements and jot them down in your Summer Shape Up notebook:
-Calves (max circumference)
-Thighs (10 inches above the patella)
-Hips (keep feet together and measure the widest part across the middle of your booty)
-Stomach (the widest part of your stomach)
-Waist (the narrowest part of your waist)
-Chest
-Biceps
And snap a few pictures facing forwards, sideways, and to the back, wearing a swimsuit or sports bra and tight-fitting shorts. This way, you’ll have a clear method to track your progress over the four weeks. Check your measurements again halfway through the challenge and again at the end.
Prep for SUCCESS!
Before each week begins, take a second to jot down your goals for the week. Grocery shop for staple foods, making sure to emphasize clean, whole choices.
Here are some staples I always have on hand:
Bread and grains (whole-grain, brown rice tortillas, quinoa, brown rice)
Eggs (2 dozen)
Salad supplies (greens, fresh fruit and veggies, nuts, balsamic vinegar, fresh herbs, protein)
Protein (chicken, fish and tempeh)
Fruits (berries and bananas are my fave!)
Nuts, nut butter and seeds (we always have almonds and chia seeds on hand)
Milk (whatever milk you love. We enjoy almond milk)
Green veggies
Frozen berries and veggies (for smoothies or quick stir fries)
Healthy treats/ snacks (I love TJ’s hummus, edamame crackers and dark chocolate bars)
Remember to “EAT LIKE A PRO” throughout the challenge, making sure that each meal/snack has a protein and produce component.
Prep as many clean eats as you can in advance and put your workout calendar in an easily visible spot. This way you’ll be more likely to stick to your goals.
Here are the links for all of your workouts and meal ideas for the next four weeks:
(all password protected. The password is in your newsletter and will change for each week. After the challenge, I’ll remove the passwords)
Cardio guidelines:
HIIT (20 min): Alternate easy periods of cardio with extremely hard cardio intervals. For workout 1 HIIT, try to do 45 seconds easy, 45 seconds HARD for the 20 minutes
Steady state: Pick a steady pace that’s challenge but one you can maintain for the entire duration. You can also take a spin class or another cardio class instead
Hill challenge: Pick a steady pace and aim to maintain your pace as you increase the resistance every 30 seconds. When you hit you max, hold it for 1 minute, lower incline back down to 4.0% and start again until the 20 minutes have passed. Avoid holding onto the hand rails (you’ll burn 30% LESS calories), and if you need to slightly decrease your speed to allow the higher incline, that’s ok
Steady state tempo blast: For the last 5 minutes of your steady state workout, increase your speed. Make it HARD and keep it for the last 5 minutes. You can do it!
HIIT (25 min): Do 1 minute easy, 1 minute hard for the 25 minutes
Steady state: Pick a steady pace that’s challenge but one you can maintain for the entire duration. You can also take a spin class or another cardio class instead
HIIT and steady: Warm up for 5 minutes and then start your HIIT training (20 minutes), alternating between 30 seconds HARD and 30 seconds easy. Follow your HIIT with super easy (50% max heart rate) steady state.
HIIT (20 min): 30 seconds easy, 30 seconds hard for 20 minutes.
Cardio wild card: Take your favorite cardio class or do a fun DVD. Your choice!
Speed surge: go for 20 minutes starting at a moderate pace. Every 5 minutes, increase your speed. You should be sprinting to the finish line!
Scenic steady state: Take it outside for 30-45 min
Leg burner: Try this barre burner!
HIIT: HARD for 45 seconds, easy for 45 seconds, repeating for 25 minutes
HIIT Challenge: Try to do 1 minute easy, 1 minute hard for the entire 30 minutes.
Flexibility: Yoga or a lovely stretch sesh
Speedy hills: Start with a steady pace and incline at 2.5 %. For 30 second rounds, increase your speed and incline to run up the hill. Recover for 1 minute before repeating.
Last, but not least, make sure to check in each day with your workouts and clean eats! I want to be drowning in #summershapeup tweets, Instagram pics and comments, mmm k?? Each morning, I’ll put the call out in the am blog post for you to leave a comment with your workout. Be sure to check in often, because you never know when I’ll have a random giveaway 😉
Speaking of giveaways, we have lots of those to come, too!
Thank you again for participating this year! Let’s make it the BEST one yet 🙂
xoxo
Gina
Are you joining in the fun?! Set yourself up for success by planning and prepping today. Tweet me a pic of your grocery haul or leave a comment with this week’s meal plan. I’d love to hear what you’re cooking this week!
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would LOVE to do this! is there a sign up page that i missed? cost? let me know as i would love to get started ASAP!! thanks!
Always free! 🙂
I’m planning lots of smoothies and salads, and goat cheese/veggie enchiladas for dinner tomorrow!
I haven’t finished meal planning yet but protein pancakes and chicken in the slow cooker are on the list.
Is it too late to get the password for the SSU Challenge? Would love to join!
Can I sign up for the SSU from this post? For some reason the site wasn’t allowing me to comment on the original post.
I love all of the work you put into these Shape Ups!! Thank you so much 🙂
I’d love to sign up, if possible!
I would love to sign up for this, I must have missed where to sign up for the newsletter.. ahhh!
Is it possible to still sign up? Sorry for being such a procrastinator! And ditto to what Morgan said – the work you put into these is incredible!
I’d like to sign up for the newsletter and start the plan!
Thank you so much for all of your hard work, Gina! This is my first SSU, and I am super excited:)
Sorry, I just saw the box for the newsletter that’s at the bottom of comments.. is that what I was suppose to click?
I would love to sign-up as well and can’t seem to figure out how. Thanks!
I signed up but never got a password/ newsletter. How can I get that?
So excited for this 4 week program!!! Groceries bought, food prep on tap for today, workouts starting tomorrow at 6 a.m. Thanks for putting this together & being such a positive support!!
I am joining and can’t wait for workout 1 & HIIT tomorrow. I just made a batch of healthy banana muffins and will be making some energy bites later this afternoon. I plan to eat lots of salad this week and tons of fruits & veggie plus my protein. Thanks so much for doing this again.
Thanks for planning all of this! Already boiled some eggs for the week and getting ready to chop veggies for salads. Grilling chicken tonight and bagging up fruit for snacks. Last thing will be packing the gym bag for an early 5:30am workout!
I’d love to sign up too!
Can I sign up too?! You’re so inspiring, I hope I’m not too late! If I am, I’ll do my best to follow along via your posts. Thanks! 🙂
I ‘ve tried to sign up and haven’t gotten the newsletter!
I’m so excited to give SSU a try! Thanks so much for putting it together, you’re the best 🙂
I especially love all the tips you give out. I definitely need to be better about my food prep for the week!
I am really excited about this program I just have a question about cardio. If I am running 30+ miles a week should I also follow the cardio guidelines or should I substitute my runs as the cardio. I just want to be sure I don’t miss anything, I am really excited to make some progress with this challenge! 🙂 Thank you!
I want in on this!
So excited for this to start! I’ve chopped all my veggies and fruit and prepped salads and muffins for breakfast this week. Thanks for the extra motivation!
Starting the week right for my family with grilled chicken and salmon burgers, corn on the cob, watermelon and angel food cake with strawberries 🙂
Spinach salad with grilled veggies + chicken; veggie scramble, spicy salmon with quinoa and spinach; smoothies, kombucha, fresh peaches! Woo
Eeeek! Can’t wait!
I just posted about my meal plan for the week! http://www.itsprogression.com/meal-plan-6-2-6-8/
This is my first time participating in SSU and I’m really excited for it!
Is it too late to join? I’d love to do the Summer Shape Up!
Hi Gina,
I would love to participate in Summer Shape Up if it is still possible. Is there a way I may still obtain the password, please? I’ve waited until the last minute to reply because I see it is a huge commitment. That being said, it seems like a fantastic challenge! Hope it’s not too late.
Mary Katherine
Sign me up!
I love that you put this together every year!! Thank you!!
I’d like to sign up, too!
Hi Gina!! I missed the sign up because I was away on my honeymoon! Can I sign up now please? I want to keep the wedding fitness momentum rolling and this is perfect 🙂
I just prepped Hummus, raw chopped veggies and omelettes for the week! Love the Cardio options, I am all about Intervals!
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Just grilled up a flank steak that’s been marinating in ancho chile powder, cumin, lime juice, garlic, shallots, and jalapenos since Friday night. YUM. Planning on using slices on top of salad greens and in wraps for lunches throughout the week!
Woo! I’m so excited! I actually started the workout plan yesterday to accommodate my schedule this week. It was a killer. Groceries are bought. Ready to get after it!
So excited to start my first Summer Shape Up! Can’t really try most of the recipes as I’m moving in a little over a week – meaning I need to eat up all of my leftovers! Thanks Gina!
This challenge is going to be awesome! I love the eat like a PRO philosophy 🙂
I can’t wait!
Super excited to start! Need to do the not so fun task of cleaning out the fridge first… Thank you!
Hey Gina
I haven’t been emailed the password yet just wondering if I can still get signed up? Thanks
So excited to try the first workout today (playing with the workout schedule a little bit). As for my meal plan, I am incorporating all my fresh produce from my weekly farmer’s market haul: Cherry Goat Cheese Salad, Ginger Peach Chicken w/ Asparagus, Mediterranean Spaghetti Squash, Gong Bao Chicken with Brown Rice, Blackened Hake with Green Beans, and Sriracha Honey Lime Chicken Skewers! 🙂
Can’t wait to start!
sign me up
can’t wait!
First time signing up and excited!! Summer shape up has reached northern Europe 🙂
Hopefully it’s not too late to sign up. I’m really looking forward to getting in better shape
Excited to get this started