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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Please sign me up! can’t wait to start!
Whoops! Forgot to click sign up for the newsletter 🙂
I would love to add you on Instagram and My Fitness Pal. Can you let me know your name on those?
I feel like a doofus…I must have missed where to sign up and I REALLY want to sign up and partake…is it too late?
I know i’m a little late but I’d love to sign up for the shape up! Can’ wait to start!
Thanks for putting together the Summer Shape Up. Yesterday was killer! I have a question about the steady state workout today. If I’m really sore from yesterday’s HIIT and workout 1, can I do a slower intensity workout for longer? For example, instead of jogging for 30 minutes, could I do a brisk walk for 45 or 60? Thanks!
I would love to have the password to access your summer shape up!
Thanks so much for putting the shape up together!
Sign me up!
Steady state complete!! Whew, nothing like some good old cardio to nip DOMS in the bud!! I did steady state on the elliptical. After the first 5 min I was able to really get into it!!
Excited to get started!!
Love this!
I want to do the Summer Shape Up! Thanks for putting this together!
Can’t wait to receive the password!
Did steady state this morning, and about to enjoy an evening walk!
Can’t wait to start
Steady state, done! 🙂
Love it!
Went for a beautiful morning run. Great way to start the day!
Did my steady state on the treadmill…my legs felt like lead today but I kept truckin’ and finished!
Hoping I can get in on the action very late!
Sign me up!
ready to shape up!
I would love to join the Summer Shape Up
Looks great!
Really excited to get on this program. Thank you!!
excited to see your ideas and get started!!
Thank you for this program! Hope this will breathe new life into my exercise regimen 🙂
I would love to join SSU 2013 – I hope I am not too late!! 🙂
I should also like to shape up! 😉
..would…:)
LOVE stitchfix! And you better believe my wardrobe needs an overhaul 🙂 Thanks for hosting such an awesome giveaway!
Excited to sign up! Better late than never!
I would like to sign up please! Vacation coming up in 3 weeks and very motivated to try out your shape up for the first time!
Definitely a challenging workout today, but feel awesome now that i am done!
Please sign me up for summer shape up
Please sign me up!!
Ugh…forgot to click the little box thingy…so posting this comment!
I’ve seemed to try to sign up for the newsletter 3xs now and still have not received an e-mail : (
Please Sign me up
Whoops! I forgot to hit the little box — sorry for the multiple comments!
I hope it is not too late to sign up, it looks fun!
Love workout 1 – completed it for the second time and loved it!! Glad I joined 🙂
I know I am a little late but I really want to sign up so if you could give me the password that would be great. And where do you sign up???
Made myself get up suuuuper early and do workout 1 and hill challenge before the baby woke up and I had to get ready for work. I must have been looking foward to it, because I had a dream I was doing the workout. Does that count for extra credit?
Can somebody tell me the password pleaseeeeeeeeeeeeee I am dieing to know!!!!!!!!!!!!!!!!!!
Excited to get started!
I can’t wait for ssu! Please sign me up
Does it matter what order we do the workout in? I’m trying a spinning class (which I already paid for so I think I can make that my hill challenge?) but wanted to do weights after cardio (I lurv weights after cardio and I don’t know why), but I’m still new to the whole exercise jazz so I wanted to do this SSU the right way.
Also, what are supersets? I wanted to make sure I’ve been doing workout 1 correctly! 🙂
Sign me up please.
So excited for this!
Did workout 1 and hill run on a very steep/long hill near my house, since I don’t have access to any cardio machines.
Day 3 down and feeling great!
Loved Workout 1 just as much as the first day, and the hill challenge was a fantastic burn.
Keep the energy going, ladies!