It’s that magical time again…
Summer Shape Up is here!
SSU: 4 weeks ahead of free workouts, meal ideas, giveaways and group support!! So so excited to watch you crush your summer fitness goals.
Now, let’s dive into the Shape Up fun and your Week 1 schedule!
This post will serve as “the hub” for EVERYTHING SSU 2016 related. Bookmark it, pin it, make it your homepage, do whatever you need to do to make all of the info accessible to you <3 For even more fun, spread the word with friends and make it a group challenge!
For the next four weeks, I’ll update this page with weekly fitness plans and meal ideas. Please keep in mind that these are general recommendations, based on healthy (injury-free), gym-going girls, experienced with basic strength training form and a baseline cardio program. Nothing I post should substitute doctors’ recommendations, and always check with a doc before making any fitness or nutrition changes. If something doesn’t feel right, DON’T do it! You know your body best. I do provide low-impact and pregnancy modifications, but it’s up to you to use your best judgement and doctor’s advice to complete a safe workout.
Summer Shape Up is NOT about weight loss. It’s about decreasing body fat (adding lean muscle), feeling more energized and changing up your current routine. Even though the scale could go up during the next four weeks, you could technically “shrink” and weigh more. Muscle is more dense than fat. If anything, focus on how you FEEL! I hope that my ideas will help you find some new strength moves you love (or love to hate?) and develop the best fitness program for you.
What you’ll need:
-A huge water bottle (fill with H20 and keep with you at all times)
-A notebook (to track your water intake, workouts and meals for each day. If you have an online method you prefer, you can use that instead. I love the My Fitness Pal app)
-Access to cardio of choice whether it’s through classes, running outdoors, or an at-home cardio machine
-Set of dumbbells
Bonus: workout buddies! Round up the troops.
-Before we get started, take some “before” pics wearing a swimsuit or sports bra and fitted shorts, so you can take some “after” shots at the end of four weeks. Like I said before, bonus points for bad lighting, bad posture and a grouchy look on your face. 😉
If you’d like, you can also take some measurements:
-Calves (max circumference)
-Thighs (10 inches above the patella)
-Hips (keep feet together and measure the widest part across the middle of your booty)
-Stomach (the widest part of your stomach)
-Waist (the narrowest part of your waist)
Some Shape Up Q&A:
How do I check in with the workouts?
Leave a comment here on the blog, or tag me on Facebook/Twitter/Instagram (@fitnessista #summershapeup). You can also join in the fun in our interactive private Facebook group. It’s a great way to share support for other SSU members and ask questions.
I am a planner and would like to get the meal ideas and workouts early! How do I do that?
Sign up for my email newsletter here! All subscribers get the info on Friday of that week. Also, I’m not a spammer (it’s a pet peeve of mine when companies/people email blast me every.day. I will not do that you! If anything I’ll email once a week max, and make sure to include fun/informative content and value for ya.)
Wait, where’s Anne?
Anne, my lovely RD friend, will often join us to provide nutrition and meal-planning expertise. It’s been awesome to have her on board, and I’ve been so thankful for her help with the challenge. She is pretty busy over the summer, and will likely be back for Winter Shape Up! In the meantime, I’ll be sharing some healthy meal ideas and planning tips. (Please keep in mind that I’m not an RD! I am a certified Weight Loss Specialist and can share healthy meal ideas and portion suggestions, but if you need help planning for your unique needs and preferences, please seek out the help of an RD in your area.)
Some tips for planning and prepping:
Before each week begins, take a second to jot down your goals for the week. Grocery shop for staple foods, making sure to emphasize clean, whole choices.
Here are some staples I always have on hand:
Bread and grains (whole-grain, brown rice tortillas, quinoa, brown rice, wild rice)
Eggs (2 dozen)
Egg whites (I like the yolks, and they’re very nutritious, but when I just want pure protein, I’ll have egg whites)
Salad supplies (greens, fresh fruit and veggies, nuts, balsamic vinegar, apple cider vinegar, fresh herbs, protein)
Protein (chicken, fish and tempeh are my faves)
Fruits (berries and bananas are my fave!)
Nuts, nut butter and seeds (we always have almonds and chia seeds on hand)
Milk (whatever milk you love. We enjoy almond milk)
Frozen berries and veggies (for smoothies or quick stir fries)
Healthy treats/ snacks (I love TJ’s hummus, edamame crackers, trail mix goodies, goat’s milk greek yogurt, and dark chocolate bars)
Remember to “EAT LIKE A PRO” throughout the challenge, making sure that each meal/snack has a PROtein and PROduce component.
Prep as many clean eats as you can in advance and put your workout calendar in an easily visible spot. This way you’ll be more likely to stick to your goals.
For your meals, mix and match according to your preferences and needs. Give yourself some room for repeats (for example, I have banana-oat pancakes at least twice a week), allow for one night of leftovers and one night out to enjoy dinner at a restaurant or out with friends.
Let’s get into Week 1!!
All your Week 1 info can be found here, including meal ideas and this week’s Total Body Tabata Blast (Workout #1)
Links for each week (will be updated as we move along!)
Week 4 Workouts and Meal Ideas
Are you in? Who’s ready to go after it??
I’m always cheering for you.
Special thanks to Henry Young for taking all Summer Shape Up workout photos