Summer Shape Up 2014 Intro Post + Week 1

Summer Shape Up is finally here!


SSU 2014 Logo copy

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. 

Bent over row  1 of 1

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:

summer shape up 2014 sponsors

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
I’m joining the
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.

Week 1 Workouts

Week 1 Meals

Week 2 Workouts

Week 2 Meals

Week 3 Workouts

Week 3 Meals

Week 4 Workouts

Week 4 Meals

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



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  1. Nitha on June 19, 2014 at 11:05 am

    workout 1 + 20 mins Hills today. I guess i should kick it up a notch on the hills department. I felt like i could have gone harder . next time 🙂

  2. Karen on June 19, 2014 at 11:19 am

    I’ve started a day later, but the hit workout was a great.

  3. Harsha @ Healthy Cooking 'N' Fitness on June 19, 2014 at 11:49 am

    Interval workout on Elliptical for 30 minutes and ab workout.

  4. Allie on June 19, 2014 at 12:26 pm

    4 mile run today with my brother! He pushed me so I went faster than ever 😉

  5. Monique Davis on June 19, 2014 at 1:22 pm

    Completed workout 1 today. Also used the Sworkit app to do 20 minutes of cardio! I’m currently out of town for 3 weeks, so that app is really helpful!

  6. Jamie on June 19, 2014 at 4:07 pm

    Could definitely use an off day! Going to do a yoga class and stretch out!

  7. melissa on June 19, 2014 at 4:43 pm

    workout 1 + sprints today! killed me but I think it will do great things for my butt just in time for a pool party this weekend 🙂

  8. Kim on June 19, 2014 at 4:48 pm

    Checking in! Did workout 1 for the 2nd time today… 3 rounds.

  9. Becca on June 19, 2014 at 5:52 pm

    Went over to the gym to do workout 1 again and some interval training and ended up playing volleyball for 2 hours!!! Love how versatile workouts can be! 😀

  10. Mary Kathryn on June 19, 2014 at 6:15 pm

    body attack today!

  11. Molly@This Life Is Sparkling on June 19, 2014 at 8:07 pm

    Today was a rest day! But I swam for about 45 minutes at camp so that counts right? 😉

  12. Kate on June 19, 2014 at 9:28 pm

    Today I snuck out for a 4 mile run at lunch.

  13. Anna on June 19, 2014 at 9:53 pm

    Still taking it easy with a sore back – stretching/rolling only today.

  14. Lauren S on June 19, 2014 at 9:55 pm

    I completed an hour full body strength class at my gym this morning!

  15. Shannon on June 19, 2014 at 11:16 pm

    45 minute yoga class today. 🙂

  16. Joci S. on June 19, 2014 at 11:29 pm

    Soooooo sore!!!! And loving it 🙂

  17. Jasmine on June 20, 2014 at 2:52 am

    Workout 1 done

  18. Kate on June 20, 2014 at 6:40 am

    I just did workout 1 again plus 20 minutes of HIIT on the rowing machine.

  19. Jema on June 20, 2014 at 6:58 am

    Cardio kickboxing & abs. TGIF:).

  20. Allison D. on June 20, 2014 at 8:50 am

    Long 11 miles with a friend for me today.

  21. Jamie on June 20, 2014 at 10:06 am

    Enjoyed climbing hills today!

  22. Kara H. on June 20, 2014 at 10:22 am

    45 minute interval training barre class! LOVE!

  23. Paula on June 20, 2014 at 11:10 am

    I feel like every check-in I’ve done has been CrossFit…but I’m taking my level 1 test tonight. Counting that as my workout because it will be tough!

  24. Kelsey on June 20, 2014 at 11:13 am

    4 miles this morning, and I’ll add a HIIT blitz tonight.

  25. Mariah on June 20, 2014 at 11:36 am

    3 rounds of tabata and 20 minutes of HIIT, followed by a 30-minute kickboxing class and a 30-minute strength sessnion. I’m worn out 🙂

  26. Amanda on June 20, 2014 at 11:37 am

    I was feeling a bit off today so I did a 30 minutes of yoga before work this morning. I feel less off now.

  27. april on June 20, 2014 at 11:48 am

    i’m planning on 30 mins of steady state cardio today!

  28. Laurie O on June 20, 2014 at 11:49 am

    More kettleworx yesterday – core and resistance. Hoping to catch a class this Saturday and get some time outside with the pup!

  29. Dyanna on June 20, 2014 at 11:59 am

    hitting the gym for some Tabata cardio/ body weight session

  30. Alicia on June 20, 2014 at 12:04 pm

    Today’s another run at lunchtime day 🙂

  31. Annie V on June 20, 2014 at 12:10 pm

    25 minutes of HIIT this morning ! Glad I manned up and got out of bed. 🙂

  32. Courtney on June 20, 2014 at 12:26 pm

    I am still randomly sore but I’m hoping some deep stretching will help enough so I can complete the workout for today.

  33. Shannon on June 20, 2014 at 12:32 pm

    Today is off day…and by off I mean I opted for the elevator because my butt is so sore 🙂

  34. Jennifer L on June 20, 2014 at 12:33 pm

    I did workout 1 today + 20 minutes on the elliptical — we are traveling tomorrow, so, I wanted to be sure to get my workout it!
    My muscles were still fatigued from the last couple of days, so, I focused on finishing!

  35. Carrie on June 20, 2014 at 1:21 pm

    ran 5, miles, then a long walk and a short swim, and I think I’ll call it good for the day!

  36. Anna on June 20, 2014 at 1:26 pm


  37. Kailey on June 20, 2014 at 1:26 pm

    Sweaty HIIT sesh + Workout 1 = feeling good for the rest of the day!

  38. Amy on June 20, 2014 at 2:18 pm

    1.5 mile walk and squats/lunges

  39. Lisa on June 20, 2014 at 2:23 pm

    I did a cross-training class on the bosu. Forgot how hard that kind of workout can be!

  40. Shayne on June 20, 2014 at 2:45 pm

    I did workout 1 yesterday and made two circuits in a little less than 30 minutes. My husband walked by towards the end and said “you look like you’re about dead already.” A huge compliment from him, who is always pushing me to work harder! I attempted to follow it up with a 20 minute HIIT session, but my son was in childcare at the gym and they paged me for him, so I only made it 10 minutes. Nice and sore today though :).

  41. Jennifer on June 20, 2014 at 2:48 pm

    Today = Early a.m Pure Barre, healthy breakfast. Felt so energized I went on a moderate hike after! Due to SSU, left the scale in my rear view mirror, no more 🙂

  42. Kristen E on June 20, 2014 at 4:04 pm

    Did workout 1 and hills on the treadmill today, and some yoga with the off day yesterday!

  43. Becca on June 20, 2014 at 5:20 pm

    workout 1 day today!! I think it got harder today 😉 Did that and will do some stretching this evening!

  44. Katie G on June 20, 2014 at 6:59 pm

    I’ve been doing yoga every day and foam rolling. Not quite ready for the heavier stuff. Feels great!

  45. Michelle on June 20, 2014 at 9:35 pm

    Rest day. Fridays usually are because it’s the day I spend grocery shopping and running all the errands that have piled up all week

  46. Joci S on June 20, 2014 at 10:13 pm

    It was Zumba day yesterday! I haven’t done it a ton but I always feel great afterwards!!

  47. Catherine P. on June 20, 2014 at 10:14 pm

    Week 1 workout done! I love the burning of the legs

  48. Kristen on June 20, 2014 at 10:37 pm

    HIIT + workout 1 ! Great workout today !

  49. Corina on June 20, 2014 at 10:53 pm

    Ufda!! What a perfect end to the week!!

  50. Shannon on June 21, 2014 at 8:22 am

    Workout 1 yesterday. Off day today.

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