Summer Shape Up 2015: Week 3 Workouts and Meal Ideas

 Hi friends! Happy Week 3 of Summer Shape Up! Thank you so much for all of your awesome check-ins this past week. Way to crush it! Keep up the awesome intensity and hard work. It’s hard to believe we’re halfway through! For all of the Summer Shape Up details, check out this post. 

Before we dive in, huge congrats to the winners of last week’s bobble giveaway:







-Katie H.


-Sarah T. 


Check your emails, friends! I know you will love your new bobble sport as much as I love mine! 

Yoga mat

Alright, lead’s get this Week 3 party started. 🙂

Gina britt 73

Ssu2015 sponsors

A special “thank you” to all of this year’s Summer Shape Up sponsors: 

bobble: makers of my new fave water bottle which filters as you drink and is BPA and PVC-free

Crunch Live (use the code “SSU30” for a free 30-day trial!): my fave workouts so far are Overdrive, Bellatone and Yoga Body Sculpt

and Gluten-free Chex Oatmeal, which is the perfect texture for baking, hot morning oats and cold overnight oats, and snack creations. They’re also an ideal component for savory recipes. (This savory oat bowl looks amazing.) Gluten-free Chex Oatmeal is this week’s featured sponsor, and to celebrate, I made a new snack recipe.

Chex Oatmeal Logo

It’s perfectly portable, packed with healthy fats and protein, and it tastes like candy. Wins all around. 

No bake peanut butter oat bars  1 of 1 2

No-bake peanut butter oat bars!

I didn’t make these too sweet on purpose, because I’ve found that many no-bake bars make my teeth hurt. It has just the right amount of honey for sweetness, and peanut butter to hold everything together.

Pouring pb  1 of 1

If you’re the type of person who likes digging chocolate chips out of the peanut butter jar (aka why we’re BFFs) this recipe is for you.  

No bake peanut butter oat bars  1 of 1


No-bake Peanut Butter Oatmeal Bars

A delicious and lightly sweet portable snack option. Like digging out of the peanut butter jar, but with a little more staying power.

  • Prep Time: 10
  • Total Time: 10


  • 1 cup creamy peanut butter
  • 1/4 cup honey
  • 1 tablespoon coconut oil
  • 1 teaspoon vanilla
  • 2 cups quick-cooking oats
  • 1/4 cup unsweetened shredded coconut
  • 1/4 cup chocolate chips
  • 1/2 teaspoon cinnamon
  • pinch of sea salt


  1. 1. Line a glass baking dish or storage container with enough parchment paper to overlap the sides. (This makes the bars easy to remove and cut.)
  2. 2. In a glass bowl, combine the peanut butter and honey until smooth. If you’re using cold peanut butter, heat these in a double-boiler or in the microwave for about 30 seconds to whisk until smooth. Stir in the vanilla and coconut oil.
  3. 3. In another bowl, whisk the oats, coconut, chocolate chips, cinnamon and salt until combined. Pour in the honey and peanut butter mixture, and stir until full mixed.
  4. 4. Press the mixture into your baking dish and store covered in the fridge for about one hour until set. Remove the parchment paper to cut into bars or squares and store in the fridge.


  • Serving Size: 12

These would be a perfect component in this week’s meal plan, which you’ll find below. Here are this week’s workouts! It’s a mix of barre, HIIT, strength, rest and ab burning. 

Ssu2015 week 3 workouts

Workout #4 + Workout #1

Easy/moderate steady 30-45 minutes (maintain the same quick pace and moderate incline for your entire workout)

Workout #3 + moderate steady state (20 minutes)

Workout #2

Long steady (45-60 minutes; go for a long run or jog, or take a cardio class you love) + Ab Burner or Crunch Live Ab Attack (use the code “SSU30” for a free 30-day trial)


Here’s what the eats are looking like! Feel free to mix and match according to your unique needs and preferences.


Grain-free banana bread with two scrambled eggs (or one serving plain yogurt)

The best breakfast sandwich ever

High protein oatmeal

Almond butter banana breakfast bars



Almond avocado kale salad atop quinoa

Mexican stuffed sweet potato

Easy lentil veggie burger with a big salad

Avocado chicken salad



Pineapple chicken veggie skewers with spicy peanut butter sauce 

Slow cooker veggie, turkey and feta lasagna (one of my very faves)

Healthy hearty chili

Crustless quiche with spring vegetables

Cashew crusted salmon with roasted veggies (we had this for dinner last night and it was fantastic!)



Chocolate chip cookie dough bars

Peanut butter cup amazeballs

Green smoothie juice

Peanut butter banana smoothie



Raw brownie cheesecake raspberry bars

Sweet potato brownies

Coconut water popsicles


It’s check-in time! This week’s giveaway is courtesy of our friends at Gluten-free Chex Oatmeal and includes an awesome prize pack. One lucky winner will receive 1 case (8 pouches) of Gluten-free Chex Oatmeal, 1 Love Oatmeal spoon, and a $50 Visa gift card.

Just leave a comment below each day this week when you complete a workout. You don’t have to be following the Shape Up exactly to participate, and today is a freebie: it’s an off day. 🙂

Ready, set, go!



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  1. Kara on July 5, 2015 at 1:31 pm

    9 mile run this morning. So grateful the skies stayed overcast until I finished! Getting the ab burner done tonight.

  2. RachelG on July 5, 2015 at 2:12 pm

    Omg just had the world’s largest craving for potato chips and dip and since we have so many bbq leftovers, I indulged. So incredibly can’t wait to make tomorrow my Tuesday and get in workout 3 in the morning with the HIIT during lunch break. 🙂

  3. Sara S on July 5, 2015 at 3:28 pm

    So today I did a HIIT routine at my house. It was short but hard! I just made stuff up as I went. I did 45 on and 15 off for 6 rounds and then took s 30 sec break and repeated three times. Looking forward to my rest day tomorrow 🙂

  4. Jennifer on July 5, 2015 at 5:24 pm

    Aerobics video and ab burner 🙂 sweaty Sunday!

  5. Alissa on July 5, 2015 at 5:41 pm

    workout #3! loved it!

  6. Samantha D. on July 5, 2015 at 6:02 pm

    Workout #3, ab burner, and 20 minutes of hiit run today! So tired and happy. 🙂 Ready for week 4!

  7. Liz on July 5, 2015 at 6:28 pm

    Rest day!

  8. Lori on July 5, 2015 at 10:41 pm

    This week was crazy for me due to some family issues, but I managed to get three or four days in. I think I remembered to check in at the beginning of the week. :/ Today was a rest day with the day spent getting my son ready for camp. Yesterday was HIIT doing Overdrive and 40 minutes of barre. This next week will be better!!

  9. Kaylin on July 7, 2015 at 1:40 pm

    What size dish did you press the mixture into? I used an 8×8 and only was able to spread about a little over 1/2 the pan. My bars seem MINI. Which might be the point , but they are so yummy I feel like I want a bigger size! 🙂

    • Fitnessista on July 7, 2015 at 3:59 pm

      it was a smaller pan! happy they tasted good for you 🙂

  10. Becky T on July 7, 2015 at 7:11 pm

    Hour & 10 min walk w/ a buddy (and forgot to take a pic.) Next time!

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