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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6 am boot camp class today!
Today was a 30 min walk with my son in the jogging stroller. It is soo humid here, I’m a sweaty mess!!
Triometrics today! Also working a ton on inversions!
Today I ran a 5k on the treadmill!
Off day for me today!
steady state with a body combat class!
30 minute steady state on the treadmill complete! I don’t think I could have done a minute longer on that thing I get so bored! Unfortunately, I waited too late in the day to get my run in and now it’s raining so I had no choice- so happy now that it’s done 🙂
Rest day
Today was 30 min of P90X P3!
Rollerblading around town was my steady state today. The weather was perfect!
Kickboxing cardio today!
Workout 1 this morning! Definitely felt it in my booty today as I was walking around setting things up for the summer camp I’m working at!
steady-state workout done! 🙂
Steady-state done!
Wednesday’s workout was active rest – I had to be on my feet and out in the sun all day for work when I’m usually at a desk. I didn’t hate it. 🙂
Steady state today!
Playing volleyball tonight!
Power yoga class this morning!
Half hour bike ride, A challenge that included; 80 sit ups, 48 leg raises, 110 crunches, 70s plank.
Did a Bob Harper yoga DVD this morning.
Rest day today
45 min of cardio today… Boy, my legs are sore from yesterday’s Workout 1!
Did workout 1 with hills today. It was my second time doing the workout thirds week and my legs are tired!
530am boot camp this am! 1 hour of straight strength & cardio, no rest! Dripping sweat today…
More HIIT. Nice and humid in the gym so it was very detoxifying.
I did the steady state and little chest/triceps today. I was really motivated, so why not? 😉 I’ll be feeling it in the morning!!
45 minute Lift class today. On a roll this week!
Did 30 min of run/walk in this awful heat. I dieddd!!
Today I switched the days and did my 25 min of HIIT at home.
Rest day for me today but I’m HIITing it hard in the morning and doing workout 1… And HIIT. See what I did there? 😉
Had to switch up the schedule and make today a rest day, but did some yoga to relax after a stressful day at work.
yoga & abs tonight! Can’t wait to try workout 1 tomorrow!!
5 miles on the treadmill with intervals of weights-it was 90 degrees outside today-too hot to run outside!
Today was a rest day for me since I started the summer shape-up workouts on Monday. Needed it since I am still sore from workout 1!
Lots of weight lifting at CrossFit this morning (back squats, kipping pull-ups that I can’t do properly, deadlifts and bench press!), so I’m going to do my own at-home cardio workout later today.
Yesterday’s workout was a quick 3.5 mile run 🙂
Had to take a rest day today (Wednesday); although because I was babysitting my toddler grandson while my daughter worked, I hardly got much “rest”! Ha!
workout done again only made two rounds but my thighs are screaming at me!
Finally did the hiit and workout one!
quick run and workout 1 today
Walk and foam roll to stretch out the post run legs today 🙂
Checking in for Tuesday – did a 30 min Turbo Fire. Was going to do a workout from Daily Burn (which is awesome, an app that for $10/month, has a great variety of workout videos you can stream) but couldn’t get technology to cooperate in my house.
Love the motivation of Summer Shape Up!
Total body class and 20 minutes of incline walking was my workout yesterday!
Ready to tackle workout 1 again tonight, with some hills afterwards this time! Still sore from Tuesday… this should be interesting!
Yesterday I rocked a low-impact HIIT workout and today was an hour of power yoga! 🙂
I just finished 5 miles form my workout this morning. I’m going stand up paddle boarding this afternoon for the first time! 🙂
For my rest day today I just completed an at home yoga dvd and did an ab burner 🙂
Yoga this am after a run!
Workout 1 yesterday! Sore but fun!!
45 minutes of a barre burn class!