Summer Shape Up 2015: Week 2 Workouts and Meal Ideas
Hi friends! Happy Monday, and happy Week 2 of Summer Shape Up!
You are rocking out the challenge so far, and I’ve loved to see your check-ins this past week. Thank you for your enthusiasm and support for each other. You’re the best (but we knew that already). 🙂 Before we get cranking into Week 2, a huge round of applause and gratitude burpees to our 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 week’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 we’re out and about, I can’t help but wonder how well it’s filtered, especially when I fill my bottle from a fountain or a tap. Now, I don’t even have to think about it as these bottles have a charcoal filter built-in. They’re also less bulky than many of my other bottles, and fit well in a purse (and in my small clumsy hands haha).
(For the record, they totally pass the drop test… as I’ve dropped mine a couple of times.)
They have an array of beautiful colors:
and a full product line of self-filtering products, plus fun accessories like tea sticks and coffee presses. I’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! I’ll pick 10 winners from this week’s check-ins who will receive their own bobble to try.
For Week 2, here’s what our schedule looks like! As always, feel free to shuffle and move the workouts around as needed.
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)
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 you’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 you’d like, or switch things up if you choose to follow it again!
Meal ideas featuring whole and healthy eats:
Breakfast:
Banana nut quinoa muffins with plain (or vegan) yogurt
Breakfast cookie dough cereal with fresh berries
Lunch:
Salad in a jar (be sure to add in some protein)
Breakfast for lunch: Perfect protein pancakes
Dinner:
Pesto baked salmon with veggies
The best black bean soup with avocado and a salad
Slow cooker butter chicken with brown rice and salad
Snacks:
Oatmeal raisin protein cookies
Fruit with a tablespoon of almond butter
Plantain flatbread with hummus and veggies
Desserts/treats:
Glass of wine (have one for me!)
Alright! Thumbs up if you’re ready to go after it! Don’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 it’s a freebie!), or you can tweet/Instagram your check-ins (@fitnessista #summershapeup). I’ll pick 5 winners from the blog and 5 winners from Instagram and Twitter.
Cheering for you, as always,
Gina
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Did HIIT today and it was definitely a challenge! Now having a yummy dinner and relaxing.
Going to do a light stretch today!
1 hour of steady state!!!
did WO #3 today and HIIT. i was dead haha!
45 minutes of steady.
I did three rounds of workout #3 and two rounds of H IIT this morning! It was an excellent way to get back into the groove after a long weekend at the beach!
Just finished workout #3 and HITT wooooo 🙂
The backs of my knees are so sore from workout #3 yesterday (seems like a weird place to be sore), so today was a rest day for me with some stretching!
Workout 3 and a 3 mile walk. I’ll do HIIT tomorrow instead of steady state.
Finished a 20 minute hiit workout along with 2 rounds of WO #3 tonight. Wahoo!
I walked 4 miles with my little one today & did some abs. The SSU is fantastic!
checking in for monday–did an hour long bodycombat class!
checking in for tuesday–put myself through a quick crossfit-inspired chipper-style workout.
checking in for wednesday–bodypump today!! did an early morning (5am!) fill-in for a fellow instructor.
Yesterday was the only opportunity this week to take a BodyPump class, so did that for Tuesday’s workout instead of the SSU plan – I plan to add the HIIT to the other workout #3 session this week and do that on Friday so that I can take Bikram on Saturday for active rest 🙂
just did workout 3 and that hiit workout!
workout done! i’m sore!
Did yoga this am and will have a 40 min walk to work
40 min run completed with my toddler and dog.
30 minutes of cardio and some abs this morning.
Ah been slacking on my check-ins! Had a glorious rest day Monday, and yesterday for my strength + HIIT I took my first Orange Theory class… one just opened in Pittsburgh! Needless to say I am sore today 🙂
Also — this morning I tried your blender banana pancakes and they were delish!! I’m not a huge pancake fan because I always feel like I’m full for 5 minutes then starving again, but so far these are sticking to me and I feel great and energized! Definitely adding to the regular rotation pending I get myself out of bed early enough to make them haha
40 minutes of steady state!
Woke up at 5:30am for workout #4! 🙂 Doing steady state later with either an outdoor walk or a Zumba class.
More biking and walking today in Nashville on our trip!
did 40 min of steady state today! it’s so hot in SC!
Wednesday check in: 3/4 mile walk with pups and 45 minutes on the treadmill.
I love your leggings in the first photo! Where are they from?
Got in a trail run today!
I did a 5 mile Tempo Run for 45 min on the treadmill this morning (1 mile warm-up, 3 miles @ marathon pace, 1 mile cool down).
Checking in for Wednesday. I did all the workouts for week 1, but forgot to check in! Did 35 mins of steady cardio on the elliptical this morning!
Easy 40 minute jog yesterday then the pool. Gearing up for workout #4 later today!
I did Solibeat today for my steady cardio! Love that DVD 🙂
This morning I did workout #4 twice through and a 30 minute treadmill incline walk. 🙂
treadmill sprints and then workout #3 this morning – great way to start wednesday!
Steady state and yoga today, loving me some yoga these days.
Did WO 4 today (loved it!) and 20 minutes of steady cardio.
Really loved WO 4, it was great to switch it up & use lighter weights- thank you!!
I did 30 minutes of steady state followed by a couple rounds of an upper body workout. I love that the shape-up incorporates steady state days so I can run without having to piggy-back it on other workout days!
Ran for my steady state yesterday with some arms and abs at the end and then did Workout #4 this morning with some HIIT blast at the end. Going strong and loving it!
I have been doing the workouts everyday! I forgot to log though…this is for monday! 🙂
Here is a comments for Tuesday workout! 🙂 Thanks so much for putting this together Gina! It is great to be part of a motivated group!
Got my cardio over with first thing his morning and just did workout 4. I’m glad tomorrow is my off day! My legs are jello 🙂
Completed workout #3 and your Frost HIIT yesterday, then woke up early for a 40 mins. walk/jog with the belly bump and dog before it hit 100 degrees!
Monday- hiked Haleakala crater
Tuesday – road to Hana hiking
Today – workout #3, #4, + HIIT
love vacation!
Ever since I finished WO3 and the HIIT yesterday I have been nonstop starving.
Me too! Aggressive hunger!
Working around my schedule – just finished the 20 minute barre burner (Wednesday), and I think this is the hardest/best one you’ve posted yet!
Well I spent another day at the zoo today, so that counted as my moderate steady state. Being on your feet for three hours in 95* weather must count for something!! 🙂
My moderate today was a brisk walk with my baby and dog!
I did a HIIT workout yesterday and CrossFit today!
45 min of steady today. A therapeutic solo run with some booty shakin jams and a few unexpected booty bustin hills!!
Workout #4. Thanks for another great at home video, Gina!