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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Workout #1 was awesome!
Workouts #1 and #4 were awesome today! I felt so much better afterwards.
Got my Steady State cardio in!
Did a round workout 4 earlier and then just did workout 1
Loving my Fitbit and trying to walk more and more each day in addition to my workouts!
I was craving a sweat sesh so I did a HIIT workout out of your book, 30 minutes incline and speedwork!!!
Just did workout #3 and will walk during my lunch break later. 🙂
6am strength class this morning! Plan for a steady state walk when it cools down this evening 🙂
I did the workout for Tuesday today…. I may be really sore tomorrow!
35 minutes of easy steady on the treadmill this AM.
Workout 4 X1 and 2 x 2 finished!
Workout #3 happened this a.m.! I was short on time so no steady state, but I will try to sneak that in later!
WO# 1 & 4 complete!
Started the day with 30 minutes on the elliptical and a quick yoga session!
Started my day off with a 40 min incline walk at the crack of dawn. We had terrible storms last night that woke me up and then I couldn’t get back to sleep…4:30 I was dressed and on the treadmill!
Did a 30 minute jog this morning on a beautiful and chilly WI morning (45 degrees!).
Monday TRX and BOSU bootcamp at my gym, Tuesday REST, and Today 40 min Steady state! Had an awesome run with my MRTT ladies in the muggy, 75*F at 5am, heat…
I had to switch up a few days this week so I got my steady state in on Tuesday…looking forward to Workout #4 + #1 tonight!
Got my run on with steady state, but I also tried to increase my speed for the first half.
I did my steady state cardio on the treadmill this morning. 3 miles easy pace @ 1% incline plus 5 x 1 min strides + 1 min recovery = 4.1 miles for 38 min total.
Workout 2 this morning and a walk around campus this afternoon. The pb oat bars were very well received by coworkers today!
Went for a nice long run on my day off today.
I did workouts 1& 4 on Monday; spinning yesterday; workout 3 + SS cardio today. I always forget to check in!
Today was cardio for me (Les Mills Combat 45 minute) and workout #3. Yesterday turned out to be a rest day because we were running around all day and with friends in the evening. 🙂
Rest day today after intense spin + power lifting yesterday!
Today I did 45 minutes of cardio then a leg workout.
I did a treadmill workout from your blog = ) Running on fumes – but I finished!
I did a nice sweaty workout of ties to bar and burpees, along with worked on some heavy power cleans.
did my steady state today!
We went on a family trail run/walk for my long steady state. While our dog swam, we did a quick HIIT to pick up our heart rates. It felt so good!
Swam for my steady state today. Felt great!!
A nice rest day today 🙂
I had problems with my flight for this evening and am missing out on a whole day with family 🙁 The only positive thing is that I had time to do workout #2 today!
No steady state today. did Pilates instead
Workout 2 completed. Such a good workout!
Did workout #3 three times through this morning…I had a terrible nights sleep so the cardio wasn’t happening this morning. I will go on a walk during lunch as long as the rain hold out 🙂
Workout 3 + 20 mins of cardio this AM!
Forgot to post but finished Workout 3 yesterday!
Did a steady outdoor run today plus abs! Feeling great!
checking in for wednesday! ended up doing a quick rowing workout 🙂
checking in for thursday–participated in a GRIT class this morning, then a friend asked if I would team-teach BODYPUMP with her, so I thought… why not?!
I’m working the calendar a day ahead so today is my rest day and a travel day to FL. My active rest will consist of airport wandering and hopefully some yoga on the patio of the condo we are renting for July 4!
walking, workout 1, and planking today
workout #2..completeeeee
I ran outside at 5:30 am and pretty much created a puddle of sweat on my body (summer is not my jam for running), and then I did 3 rounds of workout #3. Also, I seriously sat here for 15 seconds trying to figure out how it could possibly be the end of week 3. I almost convinced myself that today was the first day of week 3 because it’s flying by so fast!
Went too an awesome plyo athletic conditioning class at 6am this morning instead of doing the SSU workouts. It was so much fun!
4.5 mile run and back,bis and rear delta yesterday. Rest day today!
Yesterday I rested and today I completed a circuit with cardio tabatas in between each set.
did WO3 & 20 min of moderate cardio!
Body Pump Yesterday!!