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!
You might also like:
1,085 Comments
Leave a Comment
This site uses Akismet to reduce spam. Learn how your comment data is processed.
My entire body is sore!! And I haven’t even done today’s workout yet. I think I’m a bit out of shape. Now to just get both kids down for their nap this afternoon so I can torture myself again. 🙂
I’ve been reading about your shape up programs for a while now, and I’ve always thought they were too hard for me, but I’m jumping in with both feet this time no matter how hard it is.
I’m a bit behind the curve but would love to start the summershape up!
Is it to late to join Summer Shape-Up 2013?
So excited to start this!
Did workout #1 and hills on the treadmill….buns a burnin!
Is it still possible to sign up? I’d love to see Workout 1!
I know I’m late to the party, but would love to sign up for SSU too!
id like to be part of summer shape up!
Just wanted to check in. I did 4 miles yesterday for my steady state. Looking forward to workout 1 + hill challenge this evening!
Killed it during my sons nap time. Feeling fit and fabulous!!
Finished my workout today and loving it!!
I’m switching up wed & thurs so today could be my active recovery day. My favorite yoga is on Wednesday mornings at Lifetime. Looking forward to WO#1 again tomorrow!!
Did WO#1 first thing this morning. Was still slightly sore from Monday but love doing hills on the treadmill:) I try and picture myself hiking somewhere beautiful!
Signing up!
Jeez, I’m so sore! But in a good way 😉 My husband has been super supportive, so that’s one more person I won’t let down: I’m doing W1 + Hill challenge tonight!
Would love to join summer shape up!
Sign me up! #nevertoolate
Nice- what a great motivation this shape up program is! 🙂
boy, am I sore, but in a pleasant way, from Monday’s workout! because of my schedule I took today as a rest day, and will do workout 1 again tomorrow. excited to feel improvements!
Would love to participate!
hills killed the hamstrings!
I need the password to start my summer shapeup!
Kicking my bootay!
Whew! Just finished up workout 1 and hill challenge. So sweaty. Feels amazing!
wo1 and hill challenge complete!
Hi Gina! Alright, I have been doing a bit of my own thing workout wise this week but definitetly keeping super active and out of my comfort zone! Thanks for the summer shape up challenge. I joined a bootcamp yesterday where they did measurements so I’ll see my progress in 4 weeks, woohoo! Today I tried a spin class and I must say, I’m not sure it’s for me! But I tried it and I’m trying to find something active everyday! Besides chasing my two children around, lol.
Thanks for keeping us motivated through posts and giving great meal ideas, I’m inspired!
Michelle S.
Started the summer shape up today and holy sore hamstrings it was a great workout. Can’t wait to see what you have in store for next week. Thanks for successfully kicking my butt as always, Gina!
Feeling the Hill Challenge today (I did it yesterday), but I still made it out for my 30min Steady! Week 1 already has me feeling more energized, and definitely more sore! Haha 🙂 Can’t wait to see what is in store for Week 2!
I did workout 1 today. Loved it! My legs were definitely shakey at the end!
how do i sign up? this looks awesome! i want in on the fun! 🙂
Looking for a great healthy fitness guide! Would love to sign up
Had to modify the workout a bit yesterday to a shoulder/chest injury that flared up 🙁 So it was mainly lower body and I added some more lower body stuff in 🙂
Completed workout #1 Wenesday! I tried the hill workout on the elliptical and actually enjoyed it!
I completed an awesome hill challenge this burning! Nothing like a great run in the woods and the burn in the thighs to remember it for the rest of the day!
Whole body is sore – but I feel great!
Sign me up please!
I’m swapping today and tomorrow’s plan. So today will be steady state tempo blast, and tomorrow will be my day off (I’ll be driving from Miami to Orlando to see my best friend!).
I would love to get in on this! Can you send me the newsletter?
I am clearly out of shape, every part of me hurts!! But love the motivation this is giving me!
Not sure if I had the box clicked or not. I got an error message.
Gina, I realize I’m a little late, but can I still get in on summer shape up?
I’m checking in for SSU today…I did the rest day yesterday (as it was sorely needed for my sore (ha!) quads). This morning I did Workout 1 and the hill challenge…my legs were burning! Great workout!!
This is a great program… Thank you!
I know I’m a week late, but I would love to start the SSU if still possible!
Great workout! Thanks.
Checking in for SSU today: Saturday is my rest day, so I am doing the last round of workout 1 and 25min HIIT today. Workout 1 has been amazing so far! I am FEELING IT in my legs, WOW! 🙂 Can’t wait to see what Week 2 looks like!
Would love to join in!! Can’t wait to get the password.
Excited to get started! Thanks for sharing!
Yesterday (Wed) was my active recovery (yoga) day so I did WO#1 again today with a hill challenge. Loved it even more the second time! I especially like the knee tucks!