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!
I’d like to sign up too!
please sign me up
Please sign me up- thanks!
How does anyone exercise three days in a row??? I did Workout 1 Thursday + HIIT and steady state yesterday on the stairclimber, and my legs and shoulders are definitely still too shot to do workout 1 again today!! Hope it gets less painful, haha 🙂
Sign me up please!! (Eventhough I’m a week late =\)
I would love to sign up! Thanks!!
I would love to be signed up!
checking in! did workout 1 with heavier weights…can’t believe how much stronger I feel already! also did a couple rounds of tabata instead of the full 25 min. of hiit.
I’m LOVING SSU, Gina. Thank you!
Today is a rest day for me, so I am stretching and meal planning before amping up for Week 2! Loving the Shape Up so far–feeling healthy and fit 🙂
Is it too late to sign up? If not, I’m in!
never too late to join in!
Saturday’s work out was a serious sweat session!! I’m seriously excited about next weeks workouts!
How do I sign up?? I would love to be a part of this!!
Leave a comment and click the newsletter box 🙂
Hey, I’d love to sign up. Thanks!
Let the summer shape up begin! x
Checking in! Finished up week 1 feeling strong with w#1 and then a 30 min hiit workout with the nike training center app…been having fun with that lately! Excited that week two will force me to put my neglected stability ball to use :).
I’d love to sign up if it’s not too late!
Sign me up please!
Completed every workout from week 1. I’ve noticed my stomach is a bit more tone. Progress!! Thanks for the workouts and meal ideas!
I completed workout 1 today and also did back squats!
Food has been pretty good – lots of veggies, good proteins, and even fish for dinner tonight.
Sign me up, Please!
I’m a week late too, but READY to catch up!
Can I still join?
Sign me up for the SSU Newsletter 🙂
I would love to join in!
This is the third time I’ve commented – I would love love to be part of the summer shape up but have yet to receive any e-mail!! I must be doing something wrong? I’ve checked my spam box and its not in there either :/ I wanna work out with you all!
This is the third time I’ve commented – I would love love to be part of the summer shape up but have yet to receive any e-mail!! I must be doing something wrong? I’ve checked my spam box and its not in there either :/ I wanna work out with you all!
Yay!! Soooo motivated!
I’m a huge fan of your blog!!! Please sign me up!
i would love to sign up – can’t wait to start!
Please sign me up for the program. Thanks 🙂
I would like to sign up please!
x
sign me up!
I’d like to sign up!
Sign me up
Please sign me up…super excited to get started (even though I’m a tad bit late
Sign me up, please!
Would love to sign up late if possible!
ooo – sign me up! will just be running a week late, I guess 😉 but seeing as it’s Winter down this end of the world I’m actually 6 months early 🙂
Whoa, tried workout 2 today, and MAN was it killer! When I got to the abs at the end I was only able to get through “P” before having to stop and rest for a minute! Awesome workout! I am setting a goal to get through the whole workout and through to letter “Z” on the abs by the end of the week 🙂
Please sign me up!
Please sign me up! Thanks!
I’m SO excited to get this going! Thanks!
Please sign me up! Thanks!
Late to the party, bit very interested! Sign me up!
This is the summer workout plan i’ve been looking for- please sign me up!
I’m IN! Sign me up!
I’m late but please sign me up.
I’m really enjoying trying out new recipes for SSU too and today, I made your slow cooker curry eggplant! I made a few adjustments according to what I had on hand and it turned out delicious. The bf and I enjoyed it along with farro (cooked with mushrooms in chicken stock) and chicken that was cooked in the slow cooker yesterday. Clearly loving the slow cooker these days! 🙂
that sounds wonderful! so happy to hear you liked it 🙂