Summer Shape Up 2015: Week 2 Workouts and Meal Ideas

 Hi friends! Happy Monday, and happy Week 2 of Summer Shape Up!

Gina britt 116

You are rocking out the challenge so far, and Iโ€™ve loved to see your check-ins this past week. Thank you for your enthusiasm and support for each other. Youโ€™re the best (but we knew that already). ๐Ÿ™‚ Before we get cranking into Week 2, a huge round of applause and gratitude burpees to our sponsors:

 

SSU2015

Ssu2015 sponsors

bobble, makers of a chic self-filtering water bottle

Crunch Live, who kindly hooked us up with 30 days free of online workouts (code: SSU30 for 30 days; it will turn into a real subscription after 30 days at $9.99 just a heads up!)

and Gluten-free Chex Oatmeal, which is the perfect texture for my favorite oat breakfasts and baking.

This weekโ€™s featured sponsor is bobble, aka my workout water bottle obsession. I try to avoid bottled water whenever possible, and carry my own bottle around to refill. Whenever I fill my bottle while weโ€™re out and about, I canโ€™t help but wonder how well itโ€™s filtered, especially when I fill my bottle from a fountain or a tap. Now, I donโ€™t even have to think about it as these bottles have a charcoal filter built-in. Theyโ€™re also less bulky than many of my other bottles, and fit well in a purse (and in my small clumsy hands haha).

Bobble  1 of 1

(For the record, they totally pass the drop testโ€ฆ as Iโ€™ve dropped mine a couple of times.)

They have an array of beautiful colors:

Bobble  1 of 1 2

and a full product line of self-filtering products, plus fun accessories like tea sticks and coffee presses. Iโ€™m actually on my way to order a coffee press for some of the Hawaiian coffee we’re currently loving.

They kindly offered 10 participants bobble water bottles for your participation! Iโ€™ll pick 10 winners from this weekโ€™s check-ins who will receive their own bobble to try.

For Week 2, hereโ€™s what our schedule looks like! As always, feel free to shuffle and move the workouts around as needed.  

Ssu2015week2

Workout #3 + HIIT

Easy/moderate steady: go for a nice jog/run, take a shorter cardio class, kickbox, or dance

Workout #4** (or Yoga Body Sculpt <– use code SSU30 for a free trial) + 20 minute steady cardio of choice (maintain the same pace and intensity)

Workout #3

Long steady (cardio class or long run/cardio session; 45-60 min) + Barre ab burner

**A little surprise for you: I made a video with a workout you can include this week if youโ€™d like. Please keep that this is not fancy WSU-quality production value (just a girl, a napping preschooler and a tripod), but I really want to give you as many options as possible during this challenge, so you can shuffle around if youโ€™d like, or switch things up if you choose to follow it again!

Meal ideas featuring whole and healthy eats: 

Ssu2015 week 2 meals

Breakfast:

Make-ahead breakfast burritos

Banana nut quinoa muffins  with plain (or vegan) yogurt

Eggs in a basket

Breakfast cookie dough cereal with fresh berries

 

Lunch:

Quinoa taco salad

Tuna salad stuffed avocado

Salad in a jar (be sure to add in some protein)

Breakfast for lunch: Perfect protein pancakes

 

Tuna stuffed avocado  1 of 1 2

Dinner:

Pesto baked salmon with veggies

The best black bean soup with avocado and a salad

Goat cheese eggplant parmesan 

Slow cooker butter chicken with brown rice and salad

 

Butter chicken  1 of 1 2

Snacks:

Tart cherry pie snack balls

Oatmeal raisin protein cookies

Fruit with a tablespoon of almond butter

Turkey lentil muffins

Plantain flatbread with hummus and veggies

 

Juice and fruit  1 of 1

Desserts/treats:

Easy raw chocolate pudding

Almond butter lava cake

Glass of wine (have one for me!) 

Alright! Thumbs up if youโ€™re ready to go after it! Donโ€™t forget to send your sweaty pics @fitnessista #summershapeup. I always love seeing your beautiful faces!

Leave a comment below each time you complete a Week 2 workout as your giveaway entry (today, Monday, is an off day so itโ€™s a freebie!), or you can tweet/Instagram your check-ins (@fitnessista #summershapeup). Iโ€™ll pick 5 winners from the blog and 5 winners from Instagram and Twitter.

Cheering for you, as always,

Gina

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291 Comments

  1. Margot C on June 22, 2015 at 2:32 pm

    Workout #3 with the HIIT Scorcher, scorcher it was. Happy week 2, all!

  2. Erin M. on June 22, 2015 at 3:38 pm

    Long walk today and short upper body lift….and mowed the lawn!

  3. Ashley V on June 22, 2015 at 3:53 pm

    Today was a rest day, but I spent some time trying to wrangle my 17 month old nephew who is trying to set a record for daily steps.

  4. Sarah on June 22, 2015 at 3:59 pm

    Workout #3 plus HIIT! feeling great so far!

  5. Anna on June 22, 2015 at 4:02 pm

    I did an early morning bootcamp. Great way to start the week.

  6. Kelly on June 22, 2015 at 5:46 pm

    Those water bottles sound amazing and I am on my own fitness journey, I crushed a crazy spin class this morning!

    xx Kelly
    Sparkles and Shoes

  7. Grace Gillis on June 22, 2015 at 6:24 pm

    After my 3 day hiatus this weekend I decided not to take today off and did a 3mi run + strength challenge class. Super fun to get back in my routine but the run was incredibly hot. Thanks VA humidity. Excited to try out the HIIT scorcher tomorrow ๐Ÿ™‚

  8. paige c on June 22, 2015 at 6:30 pm

    workout 3 plus a short run!

  9. Katie Hood on June 22, 2015 at 6:35 pm

    Yay week 2! I just finished a long 45 minute steady state & plank burner that I missed last week. Feeling good!

  10. Kara on June 22, 2015 at 6:54 pm

    Finished workout #4 (thanks for the video, Gina!) and 20 min cardio. Feeling good:)

  11. Claire on June 22, 2015 at 7:38 pm

    workout #3 is complete!

  12. Hilda on June 22, 2015 at 7:51 pm

    The HIIT scorcher is no joke! Reminds me of the non-stop cross fit style. Glad I got it out of the way for the week!

  13. Julie J. on June 22, 2015 at 8:43 pm

    Checking in. Sunday was my off day, so today was HIIT and my own abs/arms circuit. Whew! North Face/Mountain Athletics bootcamp will be tomorrow!

  14. Layla on June 22, 2015 at 9:10 pm

    I took my daughter for an evening walk to the park tonight.

  15. Leah on June 22, 2015 at 9:56 pm

    Started the week off with 15 minutes on the treadmill followed by workout 1. Yesterday was a rest day. Yay for week 2!

  16. Ashley V on June 23, 2015 at 3:55 am

    I just did workout #3, HIIT scorcher, took a shower, and I’m STILL sweating! ๐Ÿ˜‰

  17. Erin M. on June 23, 2015 at 4:25 am

    I did a HIIT lower body workout this morning.

  18. Becca H on June 23, 2015 at 4:27 am

    Workout 3 + HIIT and still hot after breakfast!!! It was a good way to get the morning started!

  19. melissa on June 23, 2015 at 4:42 am

    workout done!

  20. Kelsey on June 23, 2015 at 4:57 am

    Workout #3 X 3 today and HIIT scorcher X 1! Feeling really energized for my Tuesday!

  21. Katie on June 23, 2015 at 5:16 am

    Workout #3 and HIIT done! I’m pretty sure I won’t be able to move tomorrow.

  22. Nicole on June 23, 2015 at 5:34 am

    Workout 3 + HIIT Scorcher this AM. Love this combo.

  23. Shayna on June 23, 2015 at 6:14 am

    workout 3 + HIIT Scorcher completed this morning. That was a tough one. My legs are sore already.

  24. Lindsay on June 23, 2015 at 6:54 am

    Yesterday’s Boot Camp was KILLER and today’s is going to be just as bad. All it says on the protocol list is “Plyo/Sprint/Plank” so I’m pretty scared for my abs and legs. ๐Ÿ˜‰

  25. Angela on June 23, 2015 at 7:00 am

    2 rounds of WO3 done plus 20 min walking this am

  26. Emily on June 23, 2015 at 7:37 am

    HIIT and yoga this am, great start to the day!

  27. Kristen on June 23, 2015 at 8:24 am

    Did my steady cardio bright and early this morning before it got too hot out!

  28. Kariann on June 23, 2015 at 8:24 am

    Yesterday I did the HIIT scorcher and three rounds of workout #3 ! Also, I made the protein pancake on Sunday morning (yum) and make ahead protein-packed breakfast burritos for this week – they are sooo delicious, I am hooked! Thanks for the awesome recipes! I made the crispy coconut chocolate protein bars too…that one is a favorite of mine. ๐Ÿ™‚ This is my first summer shape up and it rocks!

  29. Kariann on June 23, 2015 at 8:24 am

    Today is going to be an active rest day. ๐Ÿ™‚ I am going to jump on my bike after work. This weather in WA right now just can’t be beat. Cheers!

    • Kariann on June 23, 2015 at 8:25 am

      Ooh, and probably finally start Day 1 of Yoga with Adriene! Yesss.

  30. Cassie on June 23, 2015 at 8:29 am

    Tuesday workout: 1/2 mile walk with pups + 45 minute walk on treadmill… hoping for some yoga this afternoon. Plus prenatal exercises.

  31. kathy on June 23, 2015 at 8:35 am

    Did a treadmill 20 min HITT of 1 min walk/slow job and 1 min push and then Workout #3 this morning! Great start to the week!

  32. Kate on June 23, 2015 at 8:52 am

    Just finished a 6 mile bike ride and workout #3. Phew, but feeling invigorated! thanks for the great set of exercises! ๐Ÿ™‚

  33. Cayla on June 23, 2015 at 9:40 am

    Workout 3 + HIIT are waiting for me to complete after work!

  34. Kara on June 23, 2015 at 9:44 am

    I did 30 min of power yoga this morning before work. I plan on doing Workout #3 tonight when I get home, but will have to leave the HIIT portion out of it until my quad is 100% again.

  35. Marissa on June 23, 2015 at 10:17 am

    Workout #3 x3, but then I had run out of time (and was wiped!) and didn’t get to the HIIT Scorcher… maybe another day…

  36. Bethany on June 23, 2015 at 10:41 am

    40 minute brisk walk around campus and then one round of workout 1

  37. Lissy on June 23, 2015 at 10:47 am

    I fail at checkins. Sunday I did steady state, yesterday I was still sore from workout #2 so I did upper body. Today was a rest day because the baby was up early, but we still went for a lovely walk ๐Ÿ™‚

  38. Jessie R on June 23, 2015 at 11:23 am

    Took a Pound (http://getpound.com/) class today at my work gym, it was so fun! After workout #3 yesterday, my legs will be dead tomorrow.

  39. Katie O on June 23, 2015 at 11:50 am

    Monday was a rest day indeed!

  40. Katie O on June 23, 2015 at 11:52 am

    4 mile run pushing two one year olds (switched kids with a friend, she took the 3 year olds, and then I could keep up with her!) instead of hiit and workout 3 during nap! Woohoo!

  41. Kristina E on June 23, 2015 at 12:24 pm

    Knocked out Workout 3 and HIIT during my little one’s nap. Now I need one! ๐Ÿ˜‰

  42. Katie R. on June 23, 2015 at 12:48 pm

    Just spent 2 hours in the garden picking weeds for my active rest day!

  43. Amy on June 23, 2015 at 1:02 pm

    Just did Workout #3 x2 and HIIT x2. Very intense and sweaty!!!!

  44. Lori on June 23, 2015 at 1:07 pm

    I did my steady state today, 45 minute treadmill run. ๐Ÿ™‚

  45. Abby on June 23, 2015 at 1:22 pm

    Biked about 25 miles up and downhill in Nashville between yesterday and today! #sweatonvacation

  46. Charlotte on June 23, 2015 at 1:45 pm

    Took my rest day today and it felt great!

  47. Faith on June 23, 2015 at 1:53 pm

    workout #3 and HIIT was a great start to my day!

  48. Eileen Thomas on June 23, 2015 at 3:08 pm

    3 rounds for #3 and only 1 for HIIT. I was exhausted by the end of that!

  49. amber schumann on June 23, 2015 at 3:30 pm

    Workout 3 for my lovely tuesday!

  50. Anna on June 23, 2015 at 3:40 pm

    I ran 3 miles this morning and did the Bare workout on Crunch Live this afternoon.

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