Winter Shape Up 2017: Week 4 (the final week!)

Hi friends! happy Monday! Hope you had a wonderful weekend and that those of you who are off work today are enjoying some down time.

I wanted to post the Week 4 Winter Shape Up info for those of you who are following along with the challenge. This is Week 4, our final week, but remember that you can always repeat the challenge to make it 8 weeks long. Here is the intro post with all of the WSU details.

Here’s what’s on the schedule for week 4 (as always, shuffle an modify according to your needs):


Links to all workouts:

Workout #3

Workout #4

Workout #2

Workout #1

Goal for your easy steady state: try something different! If you usually go for a run or jog, hop on the Stairclimber. If you prefer to spin, try a kickboxing class. If you usually go for the elliptical, try a run/walk on the treadmill. Aim to keep your body guessing, and instead of looking at steady state days as an “easy, cruise through the usual routine” kinda day, think about what you can do to make it different.

If you haven’t tried any of the WSU workouts yet, try out workout 1!


Workout 1

This is a strength workout to challenge your entire body, and I include lots of modifications in the video.


If you’re looking for healthy meal inspiration, here’s the Week 4 meal plan and grocery list. I can’t wait to try some of these recipes!


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

Congratulations to Barbara G. for winning the Sabra giveaway!!

For this week’s giveaway, I wanted to surprise a lucky reader with a little treat and a “thank you” for following along this challenge.

Week4 giveaway


One winner will receive:

-A tub of Vital Proteins collagen peptides

-A lululemon tank top of choice

A copy of Soli Beat

-A charcoal mask

-A pair of New Balance sneakers

-A copy of post baby bod or a 20-minute Skype fitness consultation with me (your choice!)

Here’s how to enter:

-Leave a comment below each time you complete a workout this week! (It can be a WSU workout or your own personal workout)

-Check in on Instagram/Twitter and be sure to tag us (@fitnessista @fannetasticfood) – leave an extra comment to let me know

-Leave an extra comment with something you’d like to see for Summer Shape Up!


I’ll be posting a recap of the challenge in Friday Faves, and will definitely continue the monthly newsletter workout calendars, too.

Let’s finish strong, friends!



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  1. Jennifer on February 26, 2017 at 5:51 pm

    Winter shape up complete! Jogged today 🙂

  2. Amanda on February 27, 2017 at 6:36 am

    My dad came to visit me this weekend, and he requested that we walk. (It’s one of our favorite ways to spend time together.) Walk we did – Friday night we walked to pick up dinner, and our adventures Saturday and yesterday involved walking. My mileage with my dad, in addition to talking on my own and with friends, totaled 29 miles in 3 days. It.felt.great. So did yoga to stretch out my hamstrings.

  3. Morgan on February 27, 2017 at 7:56 am

    I ended shape up by getting outside and enjoying the 70 degree weather (in NY!? in February?!) on Saturday and ran around with the kids. I also got in a heavy incline treadmill walk. Thank you as always for putting this together Gina! I love the videos, they will become new workout staples, even with shape up over.

  4. Priya on February 27, 2017 at 8:24 am

    i was sick all last week and the weather was gorgeous!! no workouts, no going outside, no even leaving my room haha. it sucked.

  5. Priya on February 27, 2017 at 8:26 am

    i would love to see videos (short/long is fine) for SSU!

  6. Amber Schumann on February 27, 2017 at 8:52 am

    It’s been a while since I participated in the Shape Up series, and I loved getting back into it with this one! It helped to finally have a nice set-up in the garage to easily escape to. I fell off the wagon a bit in this last week due to a cold, but will probably do a “redo” once I’m better! Thanks for all the work that goes into it… It’s a great jumpstart!

  7. Heather on February 27, 2017 at 9:12 am

    4 mile walk and upper body workout!

  8. Heather on February 27, 2017 at 9:13 am

    For the summer shape up, I would love to see more videos and easy summer recipes.

  9. Jessie on February 27, 2017 at 9:35 am

    I love the videos! So much easier to get the moves right. Would love to see them again in Summer Shape up! Thanks 😀

  10. Jessica on February 27, 2017 at 9:38 am

    Yin yoga last night and a swim this morning. Heading out for a walk with my dog soon!

  11. Julie on February 27, 2017 at 10:47 am

    Wed. night was unexpectedly gorgeous so I was able to do a bike ride outside! 🙂

  12. Julie on February 27, 2017 at 10:48 am

    Thurs. night was Body Pump & Body Flow (I can’t choose so I do both.) 😛

  13. Julie on February 27, 2017 at 10:49 am

    Fri. was a rest day. (I have to force myself to take them b/c I know they’re important.)

  14. India on February 27, 2017 at 10:58 am

    Did my morning workout today. I want to do the WSU workouts when I’m home and have internet access. 🙂

  15. India on February 27, 2017 at 11:04 am

    I loved Julie’s OrangeTheory inspired workout from a few weeks ago. Would love to see something like that! But I know you put so much work into this event and it’s so fun! Thank you!!

    • Fitnessista on February 27, 2017 at 11:13 am

      thank you! i’m so happy you enjoyed it 🙂
      i posted one a couple of years ago but need to do a new one:

      • India on February 27, 2017 at 12:26 pm

        Thanks for the link! I love lifting, so the HIIT & strength ones are my fav. I completed the survey, but just now thought of a suggestion – it would be so lovely to have an easy access button at the top of your homepage for Shape Ups. I feel like you put so much work into them and they’re good, but after it runs through, I’d love to have easy access to go back to them. But maybe that’s what Pinterest is for…? I know I could learn a lot from going back to previous ones, but I never think of doing that on my own.

  16. Vera on February 27, 2017 at 11:18 am

    I went for a nice long walk with the kids yesterday – my 5 year old got tired half way home, so I had to give him a piggy back ride the rest of the way home. it was a great workout!

  17. Tracy on February 27, 2017 at 11:23 am

    It’s been a great WSU! Sad it’s ending.

  18. Vera on February 27, 2017 at 11:27 am

    Today I completed a killer leg workout – I wish we had Orange Theory here in Canada – it sounds awesome 🙂

  19. Alexandra on February 27, 2017 at 3:45 pm

    This winter shape up was a great one! I especially loved how there were 4 follow along videos and that they were short…some days I completed the same video 3 times in a row while other times I would complete 2 or 3 different videos to keep things exciting! Today’s workout was workout 1 and 3!

  20. Angela Magdaleno on February 27, 2017 at 5:16 pm

    intense arm workout today!

  21. Angela Magdaleno on February 27, 2017 at 5:16 pm

    I’d love to see full thirty minute workout videos in summer shape up! its fun to workout with you the entire time!!

  22. Phoebe on February 27, 2017 at 5:27 pm

    After work yoga today 🙂

  23. Allison T. on February 28, 2017 at 11:20 am

    I’ve been tagging you on instagram under @qumamaadventure 🙂

  24. Allison T. on February 28, 2017 at 11:20 am

    Actually it’s @qcmamaadventure — whoops!! lol

  25. Allison T. on February 28, 2017 at 11:21 am

    I did a long steady 5 miles on Saturday, HIIT and Steady workout last night, then some leg work this morning. Feeling great!

  26. melaniasmith on January 15, 2018 at 6:33 am


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