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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Sign me up, please!
sign me up!
I can’t wait to get this going!! I really like my workout routine already but I need some more ideas for meal time!
I’m in! Really looking forward to pairing the shape up with my triathlon training!
Yes please!
Please sign me up! Thanks 🙂
I’m excited for this challenge! Please sign me up!
Yes, please! Sign me up. Thanks! 🙂
I’m going to try!
Yes, please! Sign me up, thanks!
Sign me up! Thanks!
Sign me up please, thanks!
I thought I had signed up for the Shape up, but I haven’t received any mails yet… Here’s trying again 🙂
Excited! Sign me uP!
Did workout #1 this morning, I will be feeling that in my quads tomorrow! Going to do the HIIT later today. Started my meals off right with a vanilla protein shake and a peach. Eats for later today are: cottage cheese, veggie salad and fruit for lunch, greek yogurt with berries and chia seeds for snack, and pork roast with brown rice and asparagus for dinner. Then a small piece of rhubarb torte for dessert tonight. Thanks for the inspiration!
Sign me up! Pumped!
Hope it’s not too late to sign up!
I would love to join in the fun!
Forgot to click subscribe
Did my 30 minutes of steady state cardio this am! felt fantastic to shake out the legs after yesterday’s work out 🙂
i would love to sign up!
I’d like to try, please!
Please sign me up 🙂
I did workout 1 last night, but forgot to check in. Loved it. Was quicker than I expected (always a plus). I skipped the hiit, but plan on building up slowly.
Yes, sign me up! 🙂
How do I sign up? Thank you!
I did workout one last night, but am a day late in checking in. My hamstrings and shoulders are so so so sore today. Also rocked 20 minutes on the treadmill (speed walk/jog alternating). Great start!
Please sign me up if it’s not too late 🙂
Let’s do this 🙂
I would love to sign up if its not too late.
I did my steady state cardio this am split between the elliptical and stairs. Bonus points for 45 minutes instead of 30 😉
Please sign me up if it’s not too late! 🙂
Woop! I’m signing up now 🙂
Would love to sign up. Thanks!
Is it too late to sign up?! Meant to do it last week but forgot!
I’d like to sign up too.
Did my steady state today, 3 miles with my baby in the jogging stroller. Beautiful cool weather in the morning!
I’m in!
please sign me up!
sign me up!!
I would love to join in! Looks like some fantastic workouts! Yay Summer!
Count me IN for the SSU!
I’m in, for sure! 😀
Steady State was a nice change…I feel like I always venture towards mixing up my speed or incline somewhere in there. It was nice to pick a pace and finish it!
Zumba for the steady state today.
A day behind so today was WO 1 and HIIT for me. A sweaty mess by the end! 🙂
Heading to Zumba tonight for steady state!
Can’t wait to start this! I did my interval workout yesterday, and today is the 30 min run. I just had my son 12 weeks ago, and have 10lbs of baby weight to go. Looking forward to the summer challenge.:) how do you get the passwords?
I would like to sign up! Better late than never right?!
Even though I’m late out of the gates, I can’t wait to start! Thanks so much for doing this Gina, what an awesome treat to all of us who have paid heavy for this exact type of personal fitness plan 🙂