Summer Shape Up 2015: Intro post + Week 1 workouts and meal ideas
Hi friends! Hope you had a wonderful weekend, and hope you put on your game face, because Summer Shape Up is finally here!!
SSU: 4 weeks ahead of free workouts, meal ideas, giveaways and group support!! So so excited to watch you crush your summer fitness goals.
Before we get this party started, I wanted to give a huge thank you to our SSU sponsors:
Bobble water bottles. They filter the water as you drink, and are BPA free, and free of Pthalates and PVC.
Crunch Live (They have a special code for you, too. Use “SSU30” to get a 30-day trial)
and GF Chex Oatmeal! Perfect texture for morning oats, breakfast cookies or cookie dough cereal.
This week’s featured sponsor is Crunch Live!
I’ve been sticking with creating full-length videos for you guys for Winter Shape Up, but wanted to have another option for those of you who like to follow along, or just want to jump into the Shape Up here and there and are looking for new options. Crunch Live kindly offered 30 days FREE of their online workouts, which range from dance and yoga to bootcamp and barre. I’ll be including some of their videos as additional options during the challenge if you’d like to switch it up a bit! The Overdrive workout is my favorite- it’s a quick and sweaty HIIT workout.
Huge thank you to my friend Brittany (professional athlete and the youngest American female Kettlebell Master of Sport, no big deal) for demonstrating the high-impact moves for our workouts. She is also a certified personal trainer.
Thank you to Danny Chan as always for your amazing photography skills.
Now, let’s dive into the Shape Up fun and your Week 1 schedule!
This post will serve as “the hub” for EVERYTHING SSU 2015 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. I do provide low-impact and pregnancy modifications, but it’s up to you to use your best judgement and doctor’s advice to complete a safe workout.
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
Bonus: workout buddies! Round up the troops.
-Before we get started, take some “before” pics wearing a swimsuit or sports bra and fitted shorts, so you can take some “after” shots at the end of four weeks. Like I said before, bonus points for bad lighting, bad posture and a grouchy look on your face. 😉
If you’d like, you can also take some measurements:
-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
Some Shape Up Q&A:
How do I check in with the workouts?
Leave a comment here on the blog, tag me on Facebook/Twitter/Instagram (@fitnessista #summershapeup), or shout it out in our interactive and amazing Facebook group.
How do I enter the giveaways?
Right here! On the post for each week, if we have a giveaway option, that will be your opportunity to check in with your workout and enter the giveaway. I’ll announce giveaway winners on the Monday of that week.
I am a planner and would like to get the meal ideas and workouts early! How do I do that?
Sign up for my email newsletter here! All subscribers get the info on Friday of that week. Also, I’m not a spammer (it’s a pet peeve of mine when companies/people email blast me every.day. I will not do that you! If anything I’ll email once a week max, and make sure to include fun/informative content and value for ya.)
Wait, where’s Anne?
Anne, my lovely RD friend, has joined us for the past year and a half to share her nutrition and meal-planning expertise. It’s been awesome to have her on board, and I’ve been so thankful for her help with the challenge. She is traveling quite a bit this summer, so she will be back for Winter Shape Up! In the meantime, I’ll be sharing some healthy meal ideas and planning tips. (Please keep in mind that I’m not an RD! I am a certified Weight Loss Specialist and can share healthy meal ideas and portion suggestions, but if you need help planning for your unique needs and preferences, please seek out the help of an RD in your area.)
Some tips for planning and prepping:
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, trail mix goodies, goat’s milk greek yogurt, 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 is all of your Week 1 info!
Links to all workouts:
Overdrive (use code “SSU30” for free 30-day trial)
For Wednesday, complete 40 minutes of steady state cardio, increasing the incline every 5 minutes. If you are performing cardio outside, find a hilly route and go for 40 minutes.
Thursday: 20 minutes steady state, moderate pace
Long steady state: 45-60 minute moderate intensity jog or run, or take a class you love
Breakfasts:
Almond butter banana breakfast bars and scrambled eggs
Scrambled egg muffins (I like to wrap these in a brown rice tortilla)
Mocha mint protein smoothie (can use almond milk and vegan yogurt, or goat’s milk yogurt instead)
Lunches:
Sriracha egg salad stuffed 1/2 avocado with greens
Mediterranean lunch wrap + salad
Dinners:
Jamaican Jerk Turkey Burgers with pineapple salsa
Slow cooker Greek chicken soup
Salmon cakes with salad and quinoa
Mexican stuffed sweet potatoes
Snacks:
Crispy chocolate coconut protein bars
Buffalo hummus and chopped veggies
Fresh fruit bowl with some plain yogurt
For your meals, mix and match according to your preferences and needs. Give yourself some room for repeats (for example, I have banana-oat pancakes at least twice a week), allow for one night of leftovers and one night out to enjoy dinner at a restaurant or out with friends.
Are you in? Who’s ready to go after it??
I’m always cheering for you.
xoxo
Gina
See ya later today with a Hawaii recap!! 🙂
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211 Comments
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Looking forward to working out with the #summershapeup again this year! These shape-up challenges have helped me get back into shape and feeling amazing after baby #1. Thank you for creating such a fun, versatile program!
that is so great to hear! happy you enjoy 🙂 xoxo
I can’t wait to get started!
LOVE an off day. I’m on track already 🙂
This looks like it is going to be so much fun! Love the meal suggestions. Can’t wait to get started.
I’m in! It’s not too hard to get me on board though!
You did it all for me! There go my excuses. Here we go.
boom. yes!
hooray! monday workout, check! did a half-hour hiit workout (mostly tabata-based)
So excited, going to enjoy some light cardio today.
Killing the Monday workout already!! 🙂
I just joined a boot camp format gym, so I might not follow along with your workouts this summer, but I’ll definitely be checking in and following your meal suggestions. Always love to get hype with the SSU!
🙂 I have been looking forward to this pretty much since Winter shape up ended!
Did workout #1 today because I am getting I’m wisdom teeth out later this week and will need some off days then. It was a great workout!
I did workout #1 today so I can have tomorrow off, and holy buckets of sweat that was great!
oops! by #1 I meant the first one: workout #2
AHHHH! So excited 🙂
Did workout #2 -aka “Death by Planks”- this morning! I’m so excited for this year’s shape-up!
I have a park workout planned for today. Run 1 mile, complete short circuit (squats, push-ups, step-ups, Tricep dips) in between x4.
excited about this and can’t wait to hear about hawaii!
Way to ease us into this with a rest day! I did 30 min of gentle yoga this morning to stretch out my tight legs from yesterday’s long run.
Looks good!!
Love shape up time! Always fun to shake up my routine 🙂 Thanks for all the work you put into it!!
Love this. Count me in! 🙂
I am super excited to start. Not sure how much I will make the suggested dinner since I am vegan and because I get lots of produce from my CSA. So you know, dinner usually revolves around the produce I get. But I am taking some suggestions! I made those breakfast bars to give myself a smoothie break, and I am using this as excuse to splurge on acai (got fresh strawberries from the farm to top with) I also made some modification, like instead of egg salad I made a sriracha tofu salad.
Quick question, I signed up for Orangetheory and have two classes left for the next two weeks. When would you recommend I use them? I guess that take a class instead of Wednesday’s workout would be a good idea?
yes, i would do OTF instead of your strength/cardio combos on the plan.
I’m so excited for summer shape up! I did workout #2 this morning with my 8 and 12 years old sons joining me. It left me dripping with sweat, so I loved it!!
that is amazing!
This is my first Shape-Up and I’m excited to get involved! 🙂
happy you’re joining in!
I had to shuffle things around a bit: I know I will have an off day on Wednesday, so why not get my sweat on already today. Workout #2 is a killer! My arms were shaking on the last plank, but I made it.
Being a runner I sincerely thank you for making the first week resemble a generic long distance runner’s schedule with a long steady cardio on Sunday. I am looking forward to SSU helping me get stronger (and doesn’t stronger also mean faster when we talk about runners?).
no prob! wanted to include some love for my runner friends 🙂 hopefully you will see some great strength and speed gains. great job on the workout, too!!
I did Workout 1 this morning and doubled it then finished with some abs. It was a great way to start my day!
Wooooo so excited! beach bod here we come!
whoo hoo!
You’re so awesome for providing us readers with this shape up!
I love this! Your meal suggestions sound delicious!
I did workout 2 and loved it! So excited for SSU this year!! Thank you for everything!
40 minute walk… was hoping for some yoga but my intense cleaning + 6 1/2 month preggers belly threw my back out of whack. Here’s to tomorrow.
i will be running with my team tomorrow so I did the workout today!
literally had this date down in my planner since you mentioned summer shape up and I’m so excited its starting!
Started the week of right w/ 20 mins of sprints and your 20 min muscular endurance workout. Excited for a new shape up challenge!
Workout 2 done! It was a sweaty one! So glad to being doing this again!
So excited! We’ve just bought our first house and I am working to create an environment of healthy habits in this new home from the start, perfect timing for SSU! I did a 25 minute run in our neighborhood today and I will do the workout #2 tomorrow, I am committed. Thank you for your hard work preparing this for us! Love the vacation photos!
Excited for my first shape up!
Got to try workout 1 this morning and loved it! Looking forward to trying the rest later this week
Can’t wait to start tomorrow!
I am soo excited about this plan!! I’ve done two winter shape-ups (with awesome results) but this is my first summer one! I am rearin’ to go in the am!
Loved the pain of Workout #2 this morning! Great start to the week!
Love all the Shape Ups! Have used them since SSU 2012 after my first daughter and am excited for this one after my second daughter (and all in between :)). Did workout #2 today it and it rocked!
I did workout #2 this evening! It took me just over an hour and left me dripping with sweat! Happy Monday!
I had a beutiful sunrise run with my rockstar MRTT mommas this morning. Finally, it was cool enough to actually enjoy myself! 4.2 miles, check!! Im looking forward to workout 2 tomorrow!!! I definitely need to up my squat game, and that sucker looks like theres no shortage of squats 😉
I can’t wait to start the workouts tomorrow!
SO so awesome! Love this plan!
today (yesterday/monday) was an early run before class! beat the rain 🙂
did workout 3 today b/c i’m changing up the schedule a bit! didn’t notice the form cues before i started (oops…), so i did the lunge weight pass 3 different ways…! it was still a good workout 😉
I ran this morning, but am looking forward to these workouts! They look like a fun way to switch things up!
Off on Sunday, so Kettlebells yesterday.
SSU Workout 2 this morning. Love the strength + tabata!