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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Rest day today!
Rest day today. Looking forward to doing the Thursday workout tomorrow morning.
#3 and 20 minute jog…feeling sore already!! Also LOVING all the recipes…the lasagna was my favorite so far!
I had a killer workout this morning – running the stairs at Red Rocks!
Pushed myself and went out after baby went to bed to get my workout in- so tired but done!
Rest day & cookout!
I had a frisbee game today for my workout, plus side we won!
I went on an easy run today
workout #1 x 2 and #4 x 1 last night. 45 minute sweat sesh!
Power yoga this morning!
Thursday: 25 min yoga + 20 min walking and I’m trying the high protein oatmeal today!
Did not want to work out this morning but the baby is napping- must get it done- workout #2 killer done!
Before getting ready for our BBQ this afternoon I got in Workout #1 & a round of #3. Now loving on a homemade acai bowl using the Sambazon base from Whole Foods. This is the first shape up where I’m gaining weight and am happy about it…4 pounds in 4 weeks and into the 2nd trimester. 🙂
Did Overdrive this morning for my 30 minute workout!
I am loving these workouts and can totally tell they are getting easier to accomplish from week 1 to now! Love combining workouts 1 & 2, sometimes one in the morning one in the pm to keep the metabolism challenged all day long!! Thanks Gina!
p.s…sweatfest has increased dramatically with all this humidity in San Diego!
Workout #2 today! Happy Friday! 🙂
Workout #3 x3 and 20 mins of walk/jog, then a snack and a nap! I love 3 day weekends!
5 min warm-up + W.O. #3 x 2 rounds, and finished it off with a 3 mile run pushing the jogging stroller. It’s only 9:30am, but already getting warm, and I felt like I was melting the last half mile. So glad that it’s done!
Took a rest day yesterday, so started today with a couple rounds of workout 4 and yoga
kickboxing class tomorrow and 4th of july race tomorrow!!!
I forgot to check in yesterday. I did three miles yesterday and today I did workout 1.
Started the long holiday weekend off right with a CrossFit wod 🙂
20 minutes of treadmill hiit and then workout 3
6 mile run this am and then painted allll day!
steady state today!
I did an AMRAP for 20 min today from Strong Magazine (their insta actually!) Wanted to do some HIIT style but not run haha! & didn’t want a rest day (which is rare so I took advantage!) Happy 4th!
Today should have been workout 2, but we are on vacay so how could I not run on the beach?! It was glorious and maybe be repeated tomorrow.
Rest day with some stretching 🙂 all ready for the holiday weekend!
I have a ton of stuff to do before heading out to a BBQ later so I got in a round of workout #4 barre this morning. Getting my cardio on via cleaning/organizing the house and baking a zucchini bake with the CSA vegetables. 🙂
WO#3 completed. Will do cardio when running around with the kiddos playing yard games! Happy 4th!
Workout #2 was TOUGH today! Got my sweat on for the holiday 🙂 have a great one fitness sista’s!!
Seriously Gina??!! I just finished WO#2 and I was SHAKING by the last plank challenge.
Yesterday was supposed to be a rest day but I ended up in Body Pump and had a great time!
Happy 4th! We went swimming this morning at the gym with the kids and now I’m going to bust out workout #2 before we head to the parade:)
taught bodypump this morning 🙂
Workout 2 on Thursday, 60 minute LISS yesterday, and rest day today! Happy 4th!
Happy 4th!! Got a good spin session in, now off to enjoy a bbq
Hour walk this morning and workout 3 x 3.
I’ve been lousy at checking in this week, but I’ve been keeping up pretty well. All workouts on schedule, except I did long steady yesterday, rested today, and will do #2 tomorrow.
Happy Independence Day!
Workout 2 today! I’m sad SSU is almost over!
Today was an epic day of workouts and food! I crushed a steady state beach run and embarked on my first stand up paddle boarding jaunt. We found this amazing cafe and I’m sure made up for all the calories I burned. We spent the rest of the day walking the beach and boardwalk. Someone is going to sleep well tonight! 😀
I did a CrossFit wod and the ab burner today!
I did a quick 2-mile run this morning and am digging in to my acai bowl!
Workout #2 done. With still being sore from workout #3 (2 days ago) and a few days of bad sleep and bad eating, it wasn’t pretty. But I’m glad I got it done!
45 min run and ab burner. Week 3 done!
Saturday: 15 minutes + 20 minutes walk
Rest day today! Completed week 3! This is the furthest I’ve gone doing any Shape Up! Super excited to finish strong!
hot power yoga this evening!
Busy day today, but got in a family walk earlier and planning on some strength this evening
Did long steady today (25 min of running + 20 min of dance videos b/c i got rained out!) and ab attack!