Winter Shape Up 2017: Week 3

Hi friends! Happy Monday! How was the weekend?? I hope all of my friends who are snowed out stayed safe! We ended up having an awesome weekend. I’ll be back soon with a full recap, but in the meantime, I wanted to get Week 3 of Winter Shape Up posted for those of you who are following along.

Week 3 is a critical week because this one decides whether we will sink or swim. We’re no longer depending on adrenaline and momentum, and it’s when we have to dig a little deeper to crush this in-between week. You did the hardest part: you got started (or maybe you’re starting today!). Make the effort to finish strong, because we’re halfway there. 

Congratulations to the winner of last week’s Nekter giveaway: Katie F. (winner has been emailed!) Don’t forget you can still use the code FITNESSISTA in the app to get a free 16oz juice or smoothie, or 10% off a cleanse.

Here’s what we have to look forward to in week 3: (The meal plan is live here!)

(As always, check with a doctor before making any fitness changes and honor your body. If you need help shuffling the workouts around the work with your schedule, please let me know! I’m happy to help.)

Winter Shape Up Week 3

Here are the links to all workouts:

Workout #4

Workout #2: Strength and HIIT* 

Workout #3

Workout #5: Sweaty HIIT

Workout #1: Pure Strength

Barre Workout

This week’s featured workout is Workout 3, which is a barre burner. It’s an awesome way to change up your strength training, focusing on muscular endurance, and giving an AWESOME burn. Please let me know what you think!


A very special “thank you” to all of our generous sponsors who help to make the Shape Up possible, and provide awesome giveaways along the way.

Winter Shape Up Sponsors

Sabra // Nekter // Wild Blueberries // Passion for Pasta // Vital Proteins

This week’s featured sponsor is Sabra!

Sabra Logo

I’ve been a huge fan of Sabra for years, and have always enjoyed their hummus for crudités dipping and salads (it makes an awesome dressing).

They have new sandwich spreads, and they are DELICIOUS.

Sabra Sandwich Spreads

These are a flavor-packed and healthy alternative to mayo, and taste SO good on wraps and sandwiches. My favorite is the garlic herb on Paleo bread with lettuce, tomato, and turkey.

Some more info about these spreads:




-They’re inexpensive, and easy to find. I picked one up for $4 at our local grocery store

-They can work with anything! I love that the flavors are so versatile and work really well in savory sandwich combos. 

Our friends at Sabra kindly offered an amazing goodie pack for a lucky winner. The lucky winner will receive a case of Sabra product + a $50 Visa gift card.

For now, let’s get those entries in!

Comment below every time you complete a workout this week. You can also enter by checking in on Instagram (@fitnessista @fannetasicfood #wintershapeup) or in our Facebook group.

Ready, set, go!



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  1. erin m. on February 17, 2017 at 2:38 am

    Yoga and workout number 1 today!

  2. Stephanie B. on February 17, 2017 at 5:32 am

    I’ll be taking today off – looking forward to it!!

  3. Katie on February 17, 2017 at 5:48 am

    Completed a 30 minute pilates core workout followed by a 2 mile walk for coffee. Cold here this morning, but beautiful, and made for a really pleasant start to my day.

  4. Emily on February 17, 2017 at 7:21 am

    Just finished WO5 and am excited that I’ve done more jogging this week!

  5. Kady on February 17, 2017 at 7:45 am

    I did workout #5 this morning (minus the last 6 minutes of intervals, I had a tough time getting out of bed early enough…). I used the elliptical and rower. I love that WSU motivates me to do cardio!

  6. Amanda on February 17, 2017 at 8:23 am

    Xtend Ball last night left me with quivering legs and shaky abs in the best way. What.a.workout.

  7. Barbara G on February 17, 2017 at 9:07 am

    Got my HIIT workout in this AM and will do some lower body strength training later this afternoon. Feeling in my groove from those intervals.

  8. Lindsay on February 17, 2017 at 9:09 am

    workout #5 done! I struggled with this one today–my stomach was not happy with the fast pace, so I took it down a few notches and still got in a great workout. 🙂

  9. Joanna on February 17, 2017 at 10:22 am

    This week has been a little hectic but I did get in a nice run yesterday and I am hoping to get outside today. It is finally sunny and warmer!

  10. Amber Schumann on February 17, 2017 at 11:16 am

    Been down for the count since Monday afternoon with severe inflammation in my lower vertebrae. Finally felt 95% today so I went out in the rain for an easy 1.8mi run (I was desperate!). Felt amaaaaaazing!

  11. paige c on February 17, 2017 at 3:47 pm

    made it to a yoga sculpt class today

  12. Samantha D on February 18, 2017 at 6:40 am

    Last night I planned on doing workout #3 x3 but got interrupted after the first go. 🙂 So I did it two more times this morning! Workout #5 later today…or maybe tomorrow haha.

  13. Barbara G on February 18, 2017 at 8:59 am

    Gentle day is fine for me as my body feels a “worked-out” soreness from the previous two days.

    I stretched quite a bit and went for a glorious walk outside. The weather is on my side so I’m planning another walk later in the day. I hope it will be equally as glorious.

  14. Paige c on February 18, 2017 at 10:24 am

    Did core cardio this morning, I always work harder in group classes!

  15. Samantha on February 18, 2017 at 3:08 pm

    I did a quick arm workout and walked outside for about half hour. We took a walk with the baby today for the first time. She was born a week ago and we had to take advantage of the sun in Ohio in February!

  16. Lindsay on February 19, 2017 at 8:46 am

    I always forget to check in on off days. Yesterday was an awesome rest day–I did a nice neighborhood stroll with my hubby!

  17. Lindsay on February 19, 2017 at 8:47 am

    3 rounds of workout #2 done. I’m always extra proud of myself for completing 3 rounds because workout #2 is the worst (in the best possible way!). AND I increased my weights from earlier in the shape up! Woohoo!

  18. Barbara G on February 19, 2017 at 8:57 am

    And with the completion of this morning’s workout of some HIIT and a mix of upper and lower body strength training, my WSU Week #3 workouts are history.

    Looking forward to our final week, but I know I’ll miss the support when we end. This WSU has been a great motivator for me.

    Oh, on second thought, I guess my workout for today is not over just yet. I’ll be taking a lovely, long walk outside after my brunch with friends.

  19. paige c on February 19, 2017 at 9:01 am

    steady state cardio before church today

  20. Samantha D on February 19, 2017 at 12:12 pm

    Just did workout #5 to finish up week 3! I can’t believe we’re about to start our last week! I think this has been my most successful shape-up so far.

  21. Rachelle on February 19, 2017 at 12:12 pm

    yesterday went on an hour long bike ride with my husband. This morning I ran 1.5 miles and Im headed to yoga in 2 hours (REALLY looking forward to that!)

  22. Tori on February 19, 2017 at 12:32 pm

    Did 45 minutes of steady cardio yesterday!

  23. Charlsie N on February 19, 2017 at 1:50 pm

    Week 2 day 3 of couch to C25K done! Never looked forward to running before but I am now!

  24. Samantha on February 19, 2017 at 3:12 pm

    We took another long walk with our week old baby today. So grateful the snow melted for this weekend!

  25. MaryBeth on February 21, 2017 at 6:52 am

    Ran 3.5 on the treadmill last night!

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