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. Courtney Bentley on February 12, 2017 at 10:57 pm

    This is awesome!


    Courtney Bentley ||

  2. Sam @ Hygge Wellness on February 13, 2017 at 6:53 am

    Looks like this week is a great one! Looking forward to it : )

  3. Carrie on February 13, 2017 at 7:24 am

    We did workout #1 and #4 yesterday. We really enjoyed the workouts (thank you), but this combo was really tough! Maybe we are just out of shape, but we did 2 sets of workout #1 and 1 set of workout #4 and that felt hard. I think 3 sets + 2 sets would be brutal, but something to work toward I guess 😉

    Today is either boxing or steady state, depending on how we feel.

    • Josie on February 15, 2017 at 7:29 am

      I did this combo today, and managed 2 rounds of each before I ran out of time…it was a really tough combo! My second round of workout 4 was far less speedy than the first.

  4. Morgan on February 13, 2017 at 7:42 am

    I am so bleeping sore from shoveling (3x!!!) yesterday that I am going to have to re-swizzle this week. We slept in with a delay, and that means I missed my toddler free opportunity to get something solid in. I mentally may try to get something in tonight? But that’s an 8pm workout and we all know the likelihood of that.. here’s my thought: M- steady state (walk, maybe a run tonight?), T – AM steady state, PM bootcamp, W – TBD on soreness level lol.

  5. Megan @ Skinny Fitalicious on February 13, 2017 at 7:44 am

    And now I totally want Nektar! I haven’t been up to Scottsdale in awhile to get one. I may have to make a trip this week. The only problem….I can never decide between juice and acai bowl!

  6. Emily on February 13, 2017 at 8:03 am

    Did a stability ball strength workout this am, going to do some HIIT cardio tonight.

  7. Lauren H on February 13, 2017 at 8:06 am

    Treadmill workout yesterday and doing a tape with my mom tonight!

  8. Kady on February 13, 2017 at 8:12 am

    Workout #1 x2 and workout #4 video today. I’m glad I only did workout #1 twice through!

  9. Katie on February 13, 2017 at 8:17 am

    Completely swamped at home and at work, but leaving now to get in a lunch time workout because I’m miserable to be around without exercise! (Love Sabra!)

  10. Lindsay on February 13, 2017 at 8:21 am

    Workout #4 and workout #1 x2 done. whew!!

  11. Jessica on February 13, 2017 at 9:37 am

    1200 swim this morning and a walk with my dog soon!

  12. Erin M. on February 13, 2017 at 10:26 am

    I did a low impact step workout this morning.

  13. Barbara G on February 13, 2017 at 11:27 am

    I’m back in the game, after a short virus, Yay!

    Back to working out…completed two workouts this morning and my energy was high. (I modified the workouts to suit me. I really love the focus on consistency and how modifications and personalization are not shunned.)

    For those who are physically up to the full workouts, I salute you. Keep on keepin’ on.

    I modify but no excuses. I get my workouts in with no shame. I’m in 100%.

  14. paige c on February 13, 2017 at 11:41 am

    workout 1 done!

  15. Kacie L on February 13, 2017 at 2:07 pm

    Workout 1 and 4 done. That was tough.

  16. Stephanie B. on February 13, 2017 at 3:26 pm

    I just did the warm up video, workouts 1 and 4, and the cool down video. Workout 4 was definitely more difficult after already having done workout 1!

  17. Natalie on February 13, 2017 at 3:54 pm

    Thank you so much for the reminder to dig deep and push through this week. I definitely felt a dip in my motivation after finishing up week 2, so I really appreciate the encouragement! 🙂

  18. Lindsay on February 13, 2017 at 4:00 pm

    About to walk into my first Body Pump class… not gonna lie, I’m a little terrified… Wish me luck!

  19. Amber Schumann on February 13, 2017 at 10:21 pm

    Two rounds of workout 1 and one round of workout 4. Unfortunately tweaked my lower back when I lost focus of my form during the last round of deadlifts 🙁 Icing and hopefully rest will have me feeling better tomorrow!

  20. Barbara G on February 14, 2017 at 4:58 am

    Got in a great workout early in the morning. Now off to some appointments feeling good about my body and what it CAN do.

  21. Amanda on February 14, 2017 at 6:23 am

    Xtend Pilates fusion. It was my 100th class at xtend barre so I joined the 100 club!! I signed my name on the board and received a pair of XB 100 sparkle grip socks.

  22. Morgan on February 14, 2017 at 7:00 am

    20 min jog/walk on the treadmill this morning, bootcamp tonight!

  23. Samantha on February 14, 2017 at 7:22 am

    My workout this weekend was labor! The reward was pretty instantaneous though – a beautiful little girl…and a little of weight loss! = )

  24. Leah on February 14, 2017 at 8:52 am

    Workout 5 done. Happy Valentine’s Day ladies!

  25. Katie on February 14, 2017 at 9:29 am

    Great workout before work this am! Best way to start the day 🙂

  26. paige c on February 14, 2017 at 11:11 am

    going to yoga sculpt tonight!

  27. Erin M. on February 14, 2017 at 2:30 pm

    Took a walk outside today and lifted upper body weights

  28. Stephanie B. on February 14, 2017 at 4:03 pm

    I just did my steady state – 40 minutes playing Just Dance on the Wii! Looking forward to doing the barre workout again 🙂

  29. Josie on February 14, 2017 at 5:12 pm

    I did workout #5 this morning. Love that one!

  30. Lindsay on February 14, 2017 at 6:50 pm

    I just finished my first spin class in two and a half years and not only did I finish, but I didn’t vomit. I call that a success.

  31. Lindsay on February 15, 2017 at 4:59 am

    40 minute treadmill speed walk for steady state yesterday.

  32. Lindsay on February 15, 2017 at 5:00 am

    Today is an off day. I’m thinking I’ll do a little foam rolling because MAN I’m sore from that workout 1 and 4 combo!

  33. Amanda on February 15, 2017 at 6:30 am

    Yesterday was Xtend Stick. Today is barre. Both days will include a lunchtime walk.

  34. Emily on February 15, 2017 at 6:41 am

    Crazy day yesterday but did get in a 30 min steady state, planning a strength workout for today.

  35. Kacie L on February 15, 2017 at 7:14 am

    Did workout 3 and some dance cardio.

  36. Josie on February 15, 2017 at 7:28 am

    I did 2 rounds of workout 4 and 2 rounds of workout 1 this morning!

  37. Emily on February 15, 2017 at 7:46 am

    I jogged yesterday and today for parts of the steady state/cardio workouts! I wasn’t fast, but it felt nice. Looking forward to a day of rest tomorrow.

  38. Katie on February 15, 2017 at 8:03 am

    Just completed a great lower body strength workout!

  39. Barbara G on February 15, 2017 at 8:07 am

    A gentle day is just what my body ordered. Stretches this AM and some yoga tonight before bed. Ahhhhh.

  40. paige c on February 15, 2017 at 10:22 am

    workout 3 done!

  41. Stephanie B. on February 15, 2017 at 4:23 pm

    I’m switching my schedule up a little bit, so I did workout 3 and then a 30 minute “cardio” video from PopSugar afterwards. I didn’t really like the PopSugar video, but oh well – it kept me moving and got my heart rate up some, and it was good to do that after work! I love workout 3 – my legs were really feeling it today; definitely had me shaking!

  42. erin m. on February 16, 2017 at 2:31 am

    Rest day today for me!

  43. Kacie L on February 16, 2017 at 6:00 am

    Finished workout #2!

  44. Barbara G on February 16, 2017 at 6:28 am

    Followed along with as much of Workout #3 as my body could manage (My knees give me trouble.)

    Then completed a half-hour of seated elliptical at a moderate pace.

    Feeling energized this morning after the workouts and my pancake breakfast (and lotsa water.)

  45. […] my Winter Shape Up friends, don’t forget to check in daily on the week 3 meal plan page and the week 3 workout page to enter into the sponsor giveaways. […]

  46. Lindsay on February 16, 2017 at 6:50 am

    2 rounds of workout #3 done. I’ll do a walk on the treadmill for my steady state a little later.

  47. Samantha D on February 16, 2017 at 12:51 pm

    I did a steady state run on Sunday, Workout #2 on Tuesday, and 3 rounds of Workout #1 and 2 rounds of Workout #4 yesterday! Today will be a gentle yoga flow. 🙂

  48. Stephanie B. on February 16, 2017 at 3:59 pm

    Just did workout 5 on the bike! The last two times I did it on the treadmill so it was nice to switch it up a little bit, and still challenging. Looking forward to a rest day tomorrow!

  49. Katie on February 16, 2017 at 4:51 pm

    Ran about 4.5 miles this evening. It was cold and windy, but it felt fantastic. Special appearance by my husband – its such a treat when he agrees to join me on a run!

  50. paige c on February 16, 2017 at 7:49 pm

    quick cardio workout this morning before working all day long

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