Two friends + WSU Week 3

Hiiiiiiii Open-mouthed smile How’s your day going? Hope it’s been lovely so far!

After spending a beautiful day in Valdosta with friends, I drove back to Jacksonville to meet with some friends:

linds and ross

(Lindsey and Ross!)

and reunite with an old friend:



indian (2)



There’s nothing more beautiful in the world than a naan bubble.

I didn’t partake in the naan due to the doctor detox, but thoroughly enjoyed the pappadum and dippers (above) and Lindsey and I shared the

Baigan bhartha


and Channa masala.


I holla fo channa masala.

At the end of the meal, the server also brought out little mango ice cream cones:

ice cream

SO cute. We packed ours up for Lindsey’s hubby to enjoy later Smile

It was an amazing meal and it felt good to have delicious Indian food in my life after the sour dosa experience. A sour dosa is a traumatizing thing, but I can safely say I’m over it Winking smile


So, this is the 3rd week of the Winter Shape Up!

I’m so glad to hear you guys are enjoying the program so far. I’ve loved reading your triumphant comments and emails and as always, I’ve had a blasty putting it together Smile Just think of me as your virtual trainer and personal pep squad.

Here are this week’s meal ideas:

food to focus on


Toast with almond butter, berries

Omelet with smoked salmon, dill, sprouted English muffin

B-fast cookie!!

Brown rice cereal with 1/2 scoop Sun Warrior, almond milk, drizzle of almond butter, 1/2 sliced banana

1 egg 2 egg whites and sweet potato hash


Chicken salad pita (1 chicken breast shredded with 2 T Greek yogurt, 6 sliced grapes, tarragon, sea salt, pepper) in a whole-grain pita, salad

Salad with every veggie under the sun, balsamic and hummus

Avocolada with Sun Warrior protein, roasted veggies

Sweet potato with Daiya and black beans, fresh veggie plate

Black bean spaghetti with spicy almond butter sauce (AB heated with 1/3 C almond milk, cayenne, garlic, pinch of Stevia, sea salt and pepper)


Channa masala and steamed zucchini

Mahi mahi (so nice they named it twice) with seasonings, brown rice, roasted asparagus

Tostada on a whole-grain or Ezekiel tortilla, pinto beans, cheese of choice, lettuce, salsa and grilled shrimp (optional)

BBQ chicken, wilted spinach, baked sweet potato

Quinoa confetti casserole (from Eat, Drink and Be Vegan)


Amazeballz (they had to be brought back for this week’s meals- they’re that good)

Mint smoothie (1 C almond milk, 1 scoop sun warrior, handful of fresh mint, 1 T chocolate chips)

Drippy egg on toast (brown rice, Ezekiel, 100% whole grain)

Rice cake with hummus and fresh veg

Food Should Taste Good chips (1 serving) with salsa

This week’s workout:


Similar to the first week, this week’s workout is a circuit workout.

Move immediately from one exercise to the next, and complete the circuit 3 times. Perform the circuit exercises on non-consecutive days, and aim for 3 weights days each week. Combine the circuit exercises with a cardio routine of your choice. Aim for 2 miles, almost every day for beginners and 30-60 minutes 3-5 times a week for int/adv.

Choose a weight that is challenging to finish the last few reps of each set. You should need to push yourself a little to finish (but not hurt yourself!). If you can easily do more that 15 reps of an exercise with a certain weight, you know it’s time to bring it up.

***Remember to give your body at least one full day of active rest from exercise each week. Take the dogs for a walk, do some light yoga or stretching but remember that its during times of rest that our body can repair and grow back stronger.

Be smart and honor your body and your injuries—if it hurts, don’t do it!! As always, check with a doc before starting any new fitness or exercise program.

Warm up: 5-10 minutes cardio of choice

Lateral raise squats (12-15)

Renegade row(12-15)

Plank (30 seconds – 1 minute, go for the gold!)

Push-ups (1 minute)

Burpees (1 minute)

Bicep curl Plie Squat(12-15)

Calf raises with wall tap (12-15)

Stability ball back extension (12)

Squat jumps(45 seconds)

Weighted Ball crunch (25)

Tricep dips (15)

Mountain climbers (1 minute)

Repeat entire circuit 1-2 more times for a total of 2-3 times. Stretch.

Cardio: 20 minutes of hill intervals. Start at a moderate incline and every minute, add 1% incline until it’s a level 9 on the 1-10 scale (RPE- rate of perceived exertion), take the incline back down and repeat until 20 minutes are up. Blast some awesome music and have fun with it Smile



I hope you guys enjoy the workout! Let me know how it goes and please leave a comment here so we can cheer each other on…. oh, and because I’m keeping track for ya Winking smile

Mayjah congrats to this week’s WSU Warrior:


Congrats chickadee! Send me an email to fitnessista at gmail dot com and I’ll get a little fun fitness-y care package your way!

Feel like winning something?

Don’t forget to sign up *here* to follow me on OpenSky for your chance to win a VITAMIX!!!


aka my third child (Bella and Viesa are the other two)

We extended the contest until tomorrow so y’all would have more time to sign up- just add your email *here* if you’d like a chance for a Vita. The lucky owner will be announced tomorrow AM and we’ll have it shipped to you this week.

I’m off to explore Jacksonville!

See ya later with fun shenanigans Smile




Detox update post

-Roon giveaway (yep yep!)

-Pilot guest post

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  1. KB on January 31, 2011 at 10:06 pm

    Another great workout! Thank you.

  2. Megan on January 31, 2011 at 11:32 pm

    That is a great workout. After 2 weeks, I’m really starting to enjoy weight training!

  3. andilu on February 1, 2011 at 12:49 am

    Hey darlin’!
    I stumbled upon your blog over the weekend, in search of some inspiration/new moves to add to my workouts for February. I am a little late in joining the WSU, but I started the first week today and it was perfect! I was able to spend less time in the gym, but feel like overall I got a better workout (those pulsing squats were KILLER!). Anyhow, I just wanted to say THANK YOU for helping me start off February with a bang. I look forward to reading more of your blog.

    • Fitnessista on February 1, 2011 at 9:30 am

      hey andilu! nice to *meet* you 🙂 so glad you enjoyed the workout!
      hope to see ya around more often!

      • andilu on February 2, 2011 at 2:06 am

        Thanks for the warm welcome 🙂
        I plan to keep up the WSU, so I will for sure be around more often!

        • Fitnessista on February 2, 2011 at 10:08 am

          awesome! 🙂 have fun <3

  4. CaSaundra on February 1, 2011 at 9:30 am

    It’s always such a great time to share a meal with friends. And yum..I could’ve easily devoured a few of those ice cream cones 🙂

  5. Hilary on February 1, 2011 at 9:48 am

    Wow, I really felt this week’s workout! It was tough, but that is a good thing!

    • Fitnessista on February 1, 2011 at 10:40 am


  6. Chelsa on February 1, 2011 at 10:51 am

    I completed this workout after a night of drinking and that really added to the challenge. I could only complete two sets but I’m really feeling it today. I love those long plank holds because they work my abs better than any crunches.

    • Fitnessista on February 1, 2011 at 1:36 pm

      hahah after a night of drinking i’d imagine it would be a little rough 🙂 way to push through, though!

  7. jami on February 1, 2011 at 10:46 pm

    i tried this work out last night, and it was awesome! i only had time to make it through 2 rounds. i’m usually mad when i run out of time, but i was secretly happy i didn’t have to push through another round last night. that work out after a busy day working both jobs was rough! thanks again for a great work out!

    • Fitnessista on February 1, 2011 at 11:11 pm

      thanks for letting me know! so glad you had a great workout 🙂

  8. Laura on February 2, 2011 at 11:13 am

    Week 3, day 1 done! Love that this one is snow-day friendly!

  9. Trish on February 2, 2011 at 11:27 am

    Week 3 day 2 complete and 2 pounds down!

    • Fitnessista on February 2, 2011 at 1:12 pm

      wow way to go!!!

  10. Stephanie on February 2, 2011 at 4:35 pm

    Week 3 Day 2 done! Man was I sore yesterday…went for a run that helped loosen things up! 🙂 Love that I already feel stronger with the circuits!

  11. Amanda on February 3, 2011 at 9:15 am

    Whoa- just did your WSU for the second time and it kicked my booty.
    I’ll admit, I definitely mixed some week 1 in there (love the row/tricep combo), and it became even more awesome.

    i do have a big question for you. I grew up doing gymnastics (which got my legs very powerful), and have been doing a lot of lifting/strength training for years now. While I know that women are biologically hardwired to not “bulk-up” like men do, my diet is so protein-filled and my genetics are so muscular in a sense that it become VERY easy for my muscles (particularly quads/hamstrings/calves) to grow very quickly. I was wondering how you’d recommend weight training w/o this happening… I’ve basically starting upping my reps & sets, lowering my weight, and lowering my frequency of lifting during the week– any other thoughts?? It’s just frustrating because i do love weight training far more than cardio (blessing and a curse), and while it made my body lean, toned, and a fat-burning machine, it’s getting a bit much now…

    Thanks girl!

    • Fitnessista on February 3, 2011 at 9:45 am

      i think it could have more to do with diet than your workouts. i’d do higher rep, lower weight workouts but also evaluate your diet– you may be getting too many grams of protein or fat, which could cause that. it’s hard for me to say because i’ve never met you, but know that my friends who look like bodybuilders eat a TON of protein.
      hope this help a little!

      • Amanda on February 3, 2011 at 10:26 am

        i wouldn’t say i eat a *ton* of protein, but definitely weight-lifting amounts (probably close to 100g for a 125 lbs of me).

        i was just asking you only because i think you have an awesomely toned & fit body, and lift weights. you just seem to have the combination down pretty well, at least from what i see on your blog.

        • Fitnessista on February 3, 2011 at 10:28 am

          thank you <3
          its hard for me to say without knowing you, your training style and frequency, and how you're eating. :/
          maybe try scaling back the weight training, adding in or upping some cardio and re-evaluating eats??

  12. Carolyn on February 3, 2011 at 9:04 pm

    Yahoo!! The hill interval at the end was a brutal start to the morning!! Thanks for kicking my booty.

  13. Stephanie on February 4, 2011 at 6:17 pm

    WSU week 3 day 3 complete! Running a 10K on Sunday so I wanted to get it done and have tomorrow to rest. Looking forward to next week 🙂

  14. Trish on February 4, 2011 at 8:37 pm

    WSU week 3 day 3 complete!

  15. Amy on February 4, 2011 at 8:45 pm

    Just wanted to let you know that I finished another workout of yours! It’s been great using the workouts and meal plans as motivation and inspiration, and I’m already starting to feel and see a difference which is AWESOME! 😀 It’s nice to know this hard work is actually paying off this time 😉 Thanks so much!

  16. Carolyn on February 5, 2011 at 4:26 pm

    WSU week 3 day 2 complete – I thought the bicep curl plie squats and squat jumps were going to destroy me today with my already shaky muscles. Love the burn feeling.

  17. Kathryn on February 6, 2011 at 9:38 pm

    Did this again today!! such a great workout! thank you!

  18. Carolyn (Life in the postcard) on February 7, 2011 at 11:11 am

    Started the week with finishing WSU week 3 day 3 – I think I need to mark this one in my notebook as a KILLA! It dominated me all 3 days.

  19. Deirdre on February 7, 2011 at 6:43 pm

    I finished my third workout of week 3 today! This shape-up has really helped me get back into weight training. It is a lot easier to start back into when the plan is already made! Thanks for another great workout!

  20. Laura on February 7, 2011 at 8:32 pm

    Last day of week 3 today! I did the strength in the morning and a treadmill interval run at night.
    Thanks again!! My confidence is going wayyy up!

    • Fitnessista on February 7, 2011 at 8:39 pm

      whoo hoo!

  21. KB on February 7, 2011 at 8:58 pm

    Just finished #3 of this one, did the circuit 3 times. What a killer! I was almost going to skip the hills but I’m glad I didn’t. I can mark this one DONE! 😉

    • Fitnessista on February 7, 2011 at 9:07 pm


  22. lauren @sassy molassy on February 15, 2011 at 10:28 am

    Oh lord. I just did this workout for about 30 min. I’m now a sweaty beast. The squat jumps are killer. I also like doing some of the squat jumps with 5 lb weights just for an extra challenge. I also noticed the 2nd time around I didn’t do 15 reps…more like 12. 🙂

  23. Pinky on February 15, 2012 at 8:58 am

    WOWIE-ZOWIE this one was a doozy! I was dripping with sweat by the end of the second go-through. I will be incorporating this workout into my gym sessions for the next few weeks, I like the pace and the fullbody action. I may have felt dog tired by the end, but I also felt remarkable strong.

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