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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Oh my! May I please join this awesome challenge too?
I’d love to join too!!
I forgot to click the box too lol
Sign me up please! I followed Winter shape up and I can’t wait for Summer!
Can’t wait to start! Looks great
If it isn’t too late to sign up, I would love to be apart of SSU 2013! 🙂
Is it too late to sign up? I meant to do it last week but forgot! 🙂
Would love to sign up as well please! Thanks so much 🙂
forgot to click the box as well 😉
I’d like to sign up!
Sign me up, please! Time to knock the rest of this baby weight off!
I’d love to sign up for the Summer Shape Up! I’ve been reading your blog for a while and I’m finally ready to do a challenge!
I’d love to sign up!
Sign me up! this seems awesome 🙂 Definitely need a kick in the butt
Sign me up, please!
I would like to join
I would love join, if it’s not too late! Love this!
Can I please still sign up? 🙂
I can’t wait for this!
Please sign me up!
Can’t wait for this week! My dinners for the week:
Monday: Panfried tempeh with sautéed kale
Tuesday: Whole wheat flat bread with hummus, turkey, greens, kalamata olives and tomatoes
Wednesday: sweet potato wedges and open faced turkey burgers with avocado
Thursday: salmon with brussels sprouts
Friday: shrimp, veggie, and brown rice stir fry
We’ve got some grilled pork with a Greek mint sauce and asparagus, and frittata with sweet potato crust. I’ve also prepped some homemade GF granola bars to have for post-workout snacks. Can’t wait to get started!
Do you have the frittata recipe?
Hoping to join the challenge!
A little late but I would love to join SSU!
Last minute sign up! Looking forward to this summer!
I would like to sign up to, if it’s not too late.
I would love to sign up for summer shape up. thks
Sign me up please!:)
Sign me up please!
Excited!
Sign me up please! 🙂
I’d love to sign up- hope it’s not too late!
Is it too late to join!?! Would live to be added!
Would love to join too, if it’s not too late! 🙂
This weeks meal plan:
Monday: Quinoa and roasted veggies with basil and feta
Tuesday: Grilled black bean and brown rice burgers, roasted broccoli, and baked sweet potatoes
Wednesday: Egg white crustless quiche
Thursday: Cobb salad
Friday: Family taco night!
For snacks I will be switching between:
Chobani with fresh fruits
Cashews with fruit
Lara bars
Fresh veggie juices every day!
For breakfast I almost always have a whole wheat english muffin with egg whites and a little ketchup. With a side of fruit.
So excited to get started!!! I have been reading your blog for 2 years and have never tried any shape ups yet. I had my second son 16 months ago and I really need a kick-my-butt way to get back into a fitness plan. This was just perfect timing. Looking forward to reading everyone’s tentative plans and how the first week goes 🙂
I bought the ginormous pack of chicken at the store this week, so I’m all about that. I’m thinking stir fry, Indian food in the crockpot, healthy chicken salad, chicken nuggets (breaded with almond flour), and tacos!
I’ve Hit A Plateau With My Workout. Please Sign Me Up.
I tried to sign up but didnt get the newsletter! would love to be part of this!
I made the crustless quiche to have for the week and chopped veggies for salads/snacks. I also planned out my workouts for the week and am ready to start SSU! 🙂
I’d love to be signed up if it’s not too late! Thanks!
I think I forgot to click the box last time, trying again! Very excited to start the challenge!
Lots of prep today to get ready for SSU! Made carrot & hummus packs, hard boiled eggs, amaze balls, chicken for tacos and chicken for Cobb salad, roasted beets, and made your recipe for ranch to use in a Cobb salad and to dip baked zucchini fries! All that took me about an hour, not too shabby!
Can’t wait to get started. Will be taking measurements today too.
Thanks for all your hard work!
I’d like to sign up, please!
My plan is to avoid frozen yogurt. Yikes!
I’m so excited!!! I have everything prepped for the week including homemade hummus, chopped veggies for dipping and salads, chickpea veggie burgers, your quick chicken cacciatore, some amazeballs and a breakfast cookie for the AM! I’m so pumped for the morning workout–I’ll send my sweaty pics and SSU13 love your way! 🙂
We’re moving on Friday which will be a challenge, so I may need to modify a little bit hopefully not much!
Sign me up for summer shape up!
I would love to sign up!
I made Greek lemon chicken soup, crustless quiche, protein balls, sliced vegetables, variety of fruit. Can’t wait to start. I got my workout room ready to start @ 4am in the morning.
I’ve got a whole fridge full of fresh produce and a bag of baby spinach bigger than my head. I really need some new recipes and focus. Hook me up!
I tried signing up previously but never got the newsletter…here’s to trying again! 🙂