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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workout #2 done!!! It was a great start to my day 🙂
Workout #2 done for the day!!!
Finished workout #2 this morning. Quick and sweaty, just the way I like em!
Had to switch up my schedule so I did my hilly run this morning. Whew!
I just completed workout number 2 and it was a killer! Could barely walk down the stairs after all those squats 🙂
I’m so thankful SSU started this week! I am traveling and feeling so sluggish from eating out all the time – I’m staying in an AirBnB apartment, so stocked the fridge with fresh produce! I couldn’t find GF oats here, but made healthy pancakes this AM with banana + egg as the batter 😀 Will be modifying Workout 2 this evening since I only have resistance bands (dumbbells don’t travel well).
I did Workout 2 last night and really challenged myself with heavier weights. I typically take BodyPump Tuesdays and Thursdays so I wanted my SSU workouts to be heavier weights. Loved the flow of the routine!
Workout 2 done for the day!
Woohoo workout #2 was great!
I did my Wednesday steady state cardio with hills as a 45 minute-run and every time I met a hill I sprinted to the top. My legs are killing me. Hurts so good. 🙂
Started the day with workout #2, killer workout!
Just did workout #2 at 30 weeks with baby #2 and loved the modifications!! Also, a 30 min walk! Thanks Gina!!
workout #2 is done!
I completed the Overdrive workout last night! Great 20 minute workout that had me super sweaty!! Thanks to Crunch for the 30 day trial as its just what I need being a full time working mom with a one year old!
40 minutes of cardio done! Plus grocery shopping for some ingredients for healthy meals and snacks this week!
My Monday was a fitness frenzy! Taught early morning Cardio & Core class, then ended up my day with another core class and Hot Barre! Feeling it today for sure.
Teaching one barre class tonight…but looking forward to testing out some of your posted workouts later this week.
PS I love the set up of this summer shape up. I love that the recipes and work outs are all in one place! So convenient! 🙂
Did workout number 2 – those squat jumps were killer!
Check in from yesterday, June 15th: 1.5 hour long steady walk with hills
Check in for today, June 16th: 6:30am-7:15am Boot Camp class at the YMCA – combination of strength (weights, plank, etc.), endurance (HIIT), and cardio (hill sprints, jump lunges, squats) 🙂
Did 40 mins of cardio today on the elliptical and treadmill. My quads and pecs are a bit sore after workout #2 yesterday!
🙂 workout 2 done, but I think I may die! WOW what a workout!
So glad I made time for workout #2 on my lunch break today, it was a doozy!!
switched things around a bit and did steady w/ hills this morning and then had a nice long walk around campus at lunchtime today. it was HOT.
I flip flopped my Tuesday & Wednesday workouts, and did the 40 min of steady cardio with hills this morning. I used your HIIT the Hill treadmill workout, and added both a one mile warm-up and cool-down to the run. It’s a good one!
Workout #1 done!
Loved workout #2! New goal: getting through that plank challenge without stopping
Been reading your blog for a while, but I’ve never done a WSU/SSU! I just finished my Dietetic Internship & now I’m studying hard for the CDR exam so I can finally be an RD! Thinking I’m going to have to join in on the fun this time!!
Day 2 of workouts done!
45min steady state for today..SWIMMING! I hadn’t swam laps in so long so I decided to give it a shot again. It’s much harder than I remember. I plan to try Workout #2 tomorrow.
Since I got some cardio in yesterday, I did the strength portion of workout # 2 and an hour of yoga – connections to core. yay shape up! I love how it pushes me to try new exercises.
I did workout 2 yesterday,(scheduling reasons i take Tuesdays off) and i am feeling it today!
I did workout #2 today, and I’m looking forward to a spin class as my “steady with hills”! Also, your tuna recipe (on a different post) was FANTASTIC for lunch.
Did workout number 2 today. My legs are like jelly now!
SSU is my fave! I’m super excited to join in again. Monday was 90 min vinyasa yoga, and Tuesday (today) was a hardcore Barry’s Bootcamp. Woot!
I did 45 minutes of steady state today!
did an hour of power yoga this morning 🙂
Just did my 40 minutes steady cardio. I live in VA, so no hills, but it was 87 degrees so that’s gotta count for something 😉
Did 40 min of hill work this morning while catching up on season 4 of Scandal…I am sooo behind!
Turkey burgers were already part of my menu this week! I had to switch my steady state workout to yesterday because of my aerobics class schedule but I got it done!
Wednesday steady state done! an hour walk on the Beach, my legs will be jello by this afternoon!
It’s been a little while since I had done a god workout, but I got it in yesterday, and even did an additional 30 minutes of cardio. Whew! Looking forward to just cardio for today although I know the hills are going to be killer. Thanks for putting together a great program, and for showing preggo modifications (19 weeks over here!). 🙂
I taught this morning! 2 Kettleworx classes, Resistance and Cardio classes! My 5:30 AM crew ALWAYS brings it! Looking forward to an evening off with the hubs. And wine.
Workout 2 was a good one!! Trying a new to me class tonight…Rockin’ Power Yoga with Hot Music – should be a fun one!
Oh wow! I got yanked out of my delusions with this SSU. See, I was just recently (in reality it was FIVE months ago!) going to Bodypump more or less regularly once a week and I thought I am still in quite a good shape, because I run. But the first two days of SSU gave me a serious DOMS (muscle soreness) and it is not evenly distributed. That must mean I have some imbalances in my body that running isn’t helping at all. But I am so glad to wake up and remember how much squats and lunges can hurt (and help!) even if you have been running on regular basis.
This is exactly what I need (and thank you for giving all this for FREE!). I am so glad I have a day off today to nurse my sore muscles, foam roll and jump right back on the saddle tomorrow with my scheduled run and some strength training. Yay!
Started SSU yesterday with Workout #2. Thanks for these awesome ideas and resources!
I have been terrible about checking in, but I am working the calendar a day ahead and wow, I am sore! I got Workout #2 in Monday and flew in last night to start a work trip. Low and behold, I am right next to a really nice gym and I was able t bust out the hills workout before dinner. I’m off to squeeze in Workout #3 before my day starts. I wish was at home so I could cook meals, but you just gotta make it work as you can!
Knocked out workout #2 yesterday and then today went on a 40 min run/walk through some hills outside with my dog and 24 week baby bump. My legs are feeling all those squats today!
workout #2 this morning and steady state at lunchtime today
Workout #2 done! Almond butter bars for breakfast and some greek chicken soup in the crockpot. Let’s do this!
Monday was a rest day!