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:
-Cassie
-Daniela
-Melissa
-Lissy
-Kyra
-Katie
-Katie H.
-Jenn
-Sarah T.
-Megan
Check your emails, friends! I know you will love your new bobble sport as much as I love mine!
Alright, lead’s get this Week 3 party started. 🙂
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.
It’s perfectly portable, packed with healthy fats and protein, and it tastes like candy. Wins all around.
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.
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 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
Ingredients
- 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
Instructions
- 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. 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. 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. 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.
Nutrition
- 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.
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)
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.
Breakfasts:
Grain-free banana bread with two scrambled eggs (or one serving plain yogurt)
The best breakfast sandwich ever
Almond butter banana breakfast bars
Lunches:
Almond avocado kale salad atop quinoa
Easy lentil veggie burger with a big salad
Dinners:
Pineapple chicken veggie skewers with spicy peanut butter sauce
Slow cooker veggie, turkey and feta lasagna (one of my very faves)
Crustless quiche with spring vegetables
Cashew crusted salmon with roasted veggies (we had this for dinner last night and it was fantastic!)
Snacks:
Chocolate chip cookie dough bars
Treats:
Raw brownie cheesecake raspberry bars
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!
xoxo
Gina
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Love, love, love the peanut butter bars, can’t wait to make those!!
Give me those PB bars now! 🙂 I was planning to rest today, but I woke up, out of the blue, at 3:45 am. Finally, after having no hope of falling asleep, I decided to take advantage of it with an unplanned workout! I did #4 and #1 and loved them!
I did wintershape up week 1 workout video on YouTube! Love that video, great mix of HIIT and strength!
Today I ran the furthest I have since my ankle injury a year and a half ago, 6 miles has never felt so good
That recipe looks YUM! kicked off my week of workouts with #4 and 20 minutes of HIIT. Feeling so good!
I did the step machine and then an insanity class at the gym!
completed workout #1 x 2 with steady running x 20 minutes last night!
Rest day today complete with a glass of red wine!
I did a 40 minute at home workout video and ran five miles today!
Enjoyed a much needed rest day!
Workouts 4 and 1 complete for today, while my no bake peanut butter bars set up in the fridge! 🙂
Yummy. A perfect summer treat. Taking these to the pool!
Today was legs. And they are shaking!!
Rest day 🙂
Just some stretching today.
OMG those bars!
steady state today, workout tomorrow!
Monday was an awesome rest day for me! I did get in a walk at lunch time though…the weather was perfect 🙂
Today, I did workout #4 and #1…it was hard to get up early but I’m so glad I did!
Just finished workouts #1 and #4. It’s a gloomy day so I didn’t want to get up, but the desire to stick with the schedule prevailed!
Gotta get my run in today!
Mmmmm… these oat bars makes me thinking these vegan peanut butter and chocolate rice krispy treats I love. They are pretty darn tasty, and pretty much use corn syrup and peanut butter to keep together instead of marshmallows. I rarely make them because of the corn syrup, but I should give these a try!
Just finished WO #4 + WO #1 using 40/20 intervals. I’m a sweaty mess!
45 min run with baby and dog finished before 7 am! Truly the best way to start the day.
Did a 50-minute megaformer class this AM and hoping get in workout #1 this evening to get that heart rate bump!
Headed out of town again this weekend, so switching it up to do workouts that require weights while I have gym access. Workout 2 this morning–I think this is one my favorites of SSU 2015!
Just finished up 4 & 1! (How many times were we supposed to do 4?)
Just completed long SS!
workout #1 & workout #4 🙂
Workout #1 and #4 this morning. Quads are feeling it now.
Checking in with workout 1 & 4!
Finished workout 4 + 1 this morning! Feels great!
Did workout #1&4 this morning! Nice!
I did elliptical and leg work. The recipe looks delicious 🙂
I’ll be completing a strength circuit I came up with today after work.
Great barre video! Thank you! Very well rounded. Did 2 rounds of that and 1 round of the HIIT (workout 1). Made the banana bread last night but it was not grain free just whole wheat and the chicken for the kabobs is marinating in the fridge as we speak! 😀
today is my rest day but i got in a nice lunchtime walk around campus. i think i’m going to make the pb oat bars tonight!
Check in: today was Boot Camp at the Y from 6:20am-7:15am (welcome, hill sprints…oi)!
Instead of taking my morning shower and then heading to work, I decided to drive home and take my bike out! I only live about a mile away from work, so I biked there…and am planning to bike home for lunch, then bike back to work, then bike home for the day! Hope to squeeze in some yoga/stretching later this evening too, I’m feeling stiff. Can’t wait for workout #1 and workout #4 tomorrow 🙂
Had a nice easy outdoor jog this morning for my steady state and it felt so good! I’ll definitely beat my step goal today.
Today’s workout was bodypump. I am nursing an injury so I am sticking to familiar workouts so I can easily modify.
I did a steady state today-2 mile run followed by a mile of elliptical/bike. My legs are NOT used to the elliptical or bike, so I’ll probably feel it tomorrow!
Workout # 4 and #1 today – Thanks!
Sore from workout 4 yesterday, so did a 45 minute steady to start the day.
Did a 36 minute jog yesterday, and just finished workout 1 today! How many times would you recommend doing workout 4 when it’s paired with another workout like today?
just once
checking in for monday–did two fill-ins for fellow instructors–a kickboxing class in the morning, and then a bodypump class in the afternoon. love doing classes for new groups; i can use all my favorite lines and no one’s heard them! lol
checking in for tuesday! bodypump fill-in class for another instructor who’s left the gym… i felt so gratified when a few folks came up to me after class and asked me to “please come teach us again”! 🙂 🙂 🙂 i’ve only been teaching for 3 months, so that was awesome to hear!
today is rest day for me! although my calves are about to see some foam roller action.
Today I did a quick HIIT workout on the spin bike, alternating 1 min sprints with 1 min rest and then an arm/back/chest superset workout
I did some yoga this morning and loved it:)
Tuesday: 30 minutes yoga + 20 min walk