Summer Shape Up 2014 Intro Post + Week 1
Summer Shape Up is finally here!
I’ve been doing Summer Shape Up since the early blog days, and it’s been so much fun to watch it evolve and grow each year. I’m so excited that you’ll be joining in with Anne and myself for the next 4 weeks to shake up your routine, share motivation with some seriously awesome ladies (and dudes!), enter fantastic giveaways, and potentially enjoy fantastic results from your hard work.
What is Summer Shape Up?
Summer Shape Up is 4 weeks of workouts and meal plans, provided for you for free from myself (a certified personal trainer and weight loss specialist) and Anne (a Registered Dietitian). The workouts are designed to be completed anywhere at any time with your own body weight and a pair of dumbbells. They contain a variety of high intensity intervals, steady state, strength training, rest and flexibility. The meal plans include whole, healthy ingredients, are easy to make ahead to enjoy during the week and are totally delicious 🙂
Here’s what Summer Shape Up is NOT: a weight loss plan.
As many of you may know, weight is not a sufficient indication of body composition. As muscle as more dense than fat, you could essentially gain weight and shrink at the same time! This is another reason why you should throw your scale in the trash can. Instead of focusing on weight, Summer Shape Up is a plan to increase strength, fitness performance, promote lean muscle growth and fat loss, and increase energy levels. The best part about a new routine and the satisfaction of achieving your goals cannot be calibrated by any scale.
Some ways to measure change:
-Photos. Take some “before” pictures. Bonus points for bad lighting and a grumbly look on your face 🙂
-Measurements. Take some measurements before getting started and take them again at the end of the challenge. (That’s right; you need to wait 4 whole weeks to do it again! There’s no point in doing it more than that.)
-Energy levels throughout the day. Hopefully you feel invigorated from your new workout routine and healthy eats! I’ve found that when I make an effort to get daily exercise and balanced eats, I tend to evade the afternoon slump.
How do you get each week’s workouts and meal plans?
The workouts will be posted here on the blog each week, and the meal plans will be on Anne’s blog. We’ll also have at least one giveaway running on each of our sites for the weeks during the challenge.
How to enter giveaways:
Make sure to check in EVERY day with your workout and meals. Check in on my blog for your fitness and on Anne’s blog for clean eats to be entered in each weekly giveaway. The more you check in, the higher your chances of winning a sweet prize! You can also check in on our Facebook group, Facebook, Instagram and Twitter (#summershapeup @fitnessista @fannetasticfood)
Speaking of giveaways, let’s send some love to the amazing sponsors of Summer Shape Up:
Sabra (makers of my favorite hummus ever!)
Cherry Marketing Institute (the fruit staple of the summer)
Chex Gluten-free Oatmeal (a hearty and healthy breakfast option)
Reebok (my fave fitness apparel)
White Plum (gorgeous and affordable fashion for women + kids)
Sizzlefish (sustainable fish already portioned and delivered to your door, so you can easily cook and enjoy)
Thank you to all of our sponsors for their support with this challenge, and for supplying the amazing prizes you’ll be entered to win along to way 🙂
Time to get started!
-Get your tools together: a notebook (jot down your eats, workout, water intake and how you feel each day), a large water bottle (to tote around with your for the next four weeks), get yourself access to a pair of dumbbells and cardio of choice (running, jump rope, spinning, rowing, stairs, your choice) and join our Facebook group
-Snap some “before” pics or take measurements (right bicep, chest, narrowest part of waist, widest part of waist, right thigh, right calf)
–Join our Facebook group! It’s a great place to ask questions, share motivation, and overall, a very fun place to be 😉
-Here’s a badge to share on your blog if you’d like, too.
Summer Shape Up
Keep this post in a safe spot because it will be your home page for everything Summer Shape Up-related. I’ll update it each week with the weekly workout and meal plans. Pin in or bookmark it so you can easily check back.
Check out your Week 1 workout here. I hope you love it! The meal plan is up on Anne’s page, too!
Stay tuned for the details on our first fitness giveaway from Reebok. It will be up in the am 🙂
Are you joining in the Shape Up?
Have you done a Shape Up on the blog before or is it the first one?
What is your goal? Shout it out in the comments!
Sending lots of love and wishes for a successful 4 weeks. I’m cheering for you <3
xoxo
Gina
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What a great workout! Sweaty mess as always!
Today was a 45min walk.
I survived the workout. Bonus
Tabata workout + short run with the pup
3mi run with almost 100lbs (double bob and 2 sons) +. Mile walk home
Once the sun goes down a little, I am hitting the road with my bike
Walk around the neighborhood and Zumba class for 50 mins.
Hi hi! Today’s workout check-in = running date with one of my best friends this afternoon! Running with her is catchup time and we both challenge each other. Hope you have a great day, still so excited about SSU. xoxo
Today’s an off day for me because I had to switch up the schedule for the week. Meanwhile, I did workout 1 yesterday and I’m convinced that the reps for inchworms is supposed to say 1, maybe 2, not 15. I think 5 was the max I did with good form, so I stopped after that. Respecting my current limits and being reminded that, yes, you need more strength training in your life.
Did workout 1 + 20 mins of HIIT last night! The inchworm was definitely killer, especially by round 3
Ran 3 miles at an easy pace this morning!
Love the workouts you put together!
Did a killer back and biceps workout with a little cardio at the end. It feels good to lift heavy things 🙂
i’m planning on 20 mins of cardio this morning.
Today’s workout is a lunchtime run! No excuse not to get out there, and I get a break from my desk and some fresh air and vitamin D!
Today was 1 hour of boot camp class. Boot camp is kicking my booty in a good, good way. So I still haven’t tried out workout 1. I plan to this week. I really really do!
i did the first workout today! i LOVED IT! Such a fun way to shake up my normal weights routine! My favorite was the plie squat and the upright row combo… thats going to make a regular appearance from now on! Why just stand when you can squat?!
got post work plans so instead of a formal workout I walked around my city for 40 min at lunch!
Forgot to post yesterday, but I completed Work Out 1 and 20 minutes of elliptical HIIT despite being reeeeally tempted to skip it. Those inchworms were SO much harder than I expected! Needless to say, left the gym a sweaty mess. 🙂
I did a 45 minute spin class this morning for my cardio, and am planning to go on a walk after work withy boyfriend as well.
Today’s workout was a 45 minute run. Felt great.
I was pretty sore this morning when I woke up, so I just kept it light and did a 3 mile walk with the hubs and babe! 🙂
Got my power walk on this AM with the pups for my 30 minute steady state!
Did a killer spinning class yesterday!
Did Shaun T’s T25 Beta Upper Body Focus today.
1 hour of sweaty yoga this morning!
45 minutes of Aerobics!!
30 minutes on the elliptical, 30 minutes of upper body workouts!
60 minute yoga burn this morning. It was great to finally stretch my muscles. I don’t do that enough. *whoops*
I taught Zumba, a half hour of Step, and did Week 1 workout. Phew!!!
Checking in! Workout 1 completed, 1 mile on the elliptical, and the rowing machine!
20 minutes of strength and core, followed by a 30 minute powerwalk (needed to stretch out my poor IT band after completing a long run yesterday. Will get a couple hours of yardwork and some Capture the Flag later today.
Today’s workout is 20 min walk with the puppy this morning and an hr cardio barre class after work at a new studio. Excited to give this whole barre thing a try!
Rest day for me. I had bootay doms for 2 days from workout one.
Hot Yoga class for me.
30 minutes on the elliptical
2.5 mi run and some lunges (tuesday) – I haven’t gotten to today’s workout yet!
Workout 1 + 20 minutes of HIIT! What a great workout!
Today I was feeling sore so I just did the dynamix video from P90X3 which was a nice stretching routine!
My workout today – stairmill for 20 minutes and taught a boot camp class!
Today I just went on a short easy run 🙂
I’m sorry if this ends up as a duplicate comment (I wasn’t sure where to comment for week 1) but today I did a one hour Pure Barre class for my workout 🙂
I did the 30 min HIIT Turbofire workout this morning before work!
Workout 1 and HIIT today. I love the workout, it is nice to change up my weight routine.
I did a one hour Karve (barre) class for my workout today…and I was still sore from workout 1. So it was a tough one to say the least! Hoping to get in a 30 minute run this evening.
Ugh, I am wiped after today’s workout. Eight miles in addition to my regular weights routine. It wasn’t a very happy one, but I got through it.
Today’s steady state: teaching Turbo Kickboxing!
30 minute walk run with my hubby and a 1 hour barre3 class online!
Worked out 35 min. On elliptical.
45 minute spin class! My legs are killing me after today and yesterday’s Work Out 1.
A walk with the little one tonight then some strenght and abs.
Hi there!
This week’s workout check-ins so far:
Monday: 20 min kettlebell training + 20 min HIIT torch workout (Pumps & Iron)
Tuesday: 45 min spin class
Wednesday: Fitnessista’s barre workout + Bad yogi’s day 7 of 10-day yoga challenge
I have yet to try this week’s workout (still need to get some heavier dumbbells) but I can’t wait to!
Thanks again for your wonderful blog Gina!