Winter Shape Up 2017

Is finally here!!

Welcome to Winter Shape Up 2016: a perfect chance to revamp your fitness routine, thrive from healthy eats, and revitalize your love for healthy living. Whether you’re looking to achieve a fitness, fat loss, lifestyle, or energy goal, hopefully this plan will provide you with steps, ideas and inspiration along the way.  

Winter shape up 2017

For the friends who are new to Winter Shape Up, here’s how it works:

– I’ve been doing the Shape Up plans on my blog for years as a way to share free fitness and meal plans with my readers. I’m so happy Anne has joined in the fun to share her expertise as a Registered Dietitian. She’s my WSU partner in crime, and we love being able to put together these plans for you all. 

Here’s an intro video so you know what to expect!


Each week, for the next 4 weeks, Anne and I will be posting free full workout schedules, meal plans, videos, printables and grocery lists.

While you can follow these exactly as suggested, remember that these are just suggestions; they can be always be adjusted or modified to suit your personal needs and schedule. If you have a class that you like to do each week at the gym, by all means keep it in, but just remember not to do the same type of workout on consecutive days. For example, I wouldn’t take a hardcore bootcamp class the day after Workout 1, and avoid strength training the same muscle group two days in a row. If you need help shuffling things around, please hit me up in the comments or ask in our interactive Facebook group.

WSU 2017

Your 4-week focus:

-Visualize a goal. What’s your intention behind Winter Shape Up? Looking to shake up your routine? Burn fat? Get stronger? Write it down what you’d like to accomplish and remind yourself daily for the next 4 weeks. If you made an inspiration board, this is a great time to update it and check it regularly!

If you’re looking for fat loss/muscle gain, I highly recommend a body fat assessment towards the beginning of the Shape Up, or take some pics and measurements so you can gauge progress.

Keep in mind: this isn’t a weight loss plan. While weight loss may be the result of changing up your routine and implement new diet or fitness strategies, remember that weight is a poor indication of overall health and body composition. Focus on foods and habits that will encourage fat loss and encourage lean muscle retention/building if that’s your overall goal. All in all, use strength, energy levels, and confidence as some mental success meters. <3

-Nutrition. Eat like a PRO: meaning you’re going to emphasize PROtein and PROduce. Anne has a variety of delicious, healthy and satisfying recipes in the meal plan with vegan and gluten-free options.

-Consistency. The greatest way to achieve a new fitness or health goal is consistency. Stick with it and remember that the little things definitely add up! Be gentle with yourself throughout the challenge, and endeavor to be consistent in your actions to achieve your personal goal for the 4 weeks.

-Be a cheerleader for yourself and other Winter Shape Up participants. Make sure to check in each morning with your workout, pics of your healthy eats and to cheer each other on! The comments are a great option (which is how you’ll enter the giveaways), or if you’d like to tweet/Instagram, use the hashtag #wintershapeup and tag us @fitnessista @fannetasticfood. 

We also have a private Facebook group with lovely supportive, active members. Check it out here!

The Winter Shape Up will run from Monday, January 30 to Sunday, February 26.

Here are links to all the content (this page will be updated as the new pages are published).

Week 1 workouts (here! just scroll down a little)

Week 1 meal plan

Week 2 workouts

Week 2 meal plan

More details and FAQs for the Winter Shape Up are below!

How do I enter the giveaways?

We’ll have two giveaways running each week. Check in on each weekly post for your chance to enter! (For week 1, you’ll check in for your workouts below in the comments, and check in with your eats on Anne’s week 1 page.)

How do I keep track of all of the deliverables and info? It seems like a lot!

This page that you’re currently reading (the Intro post) will be your home base for ALL things Winter Shape Up-related. Each week’s meal ideas and workouts, plus any giveaways will all be linked here. If you’re joining in, keep this page in a safe place (bookmark it, Pin it, keep it in your pocket) so that you can easily access all of the info.

A special “thank you” to our Winter Shape Up sponsors:

they help us provide this awesome challenge for free and will be sharing amazing giveaways along the way!

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

And so much gratitude to my friend Grant Hunker, who kindly flew out to San Diego to film and edit the videos for us. We filmed 6 videos for you while Anne was visiting (workouts 1-4 + a bonus cool down and warm up). I’m so thrilled we were finally able to do the workouts together!

Filming Winter Shape Up with Anne

Here is your Week 1 Winter Shape Up workout schedule:

 (*Pretend that Sunday says Monday, and follow the order as it’s written or shuffle as needed. So today is Workout #1 + 15 minutes of steady state, tomorrow is workout #5, etc. The challenge starts today! I’m hoping to get an updated graphic from the designer today.)

Winter Shape Up Week 1 Workout Plan

And the links to all workouts:

Workout 1 (+ video)

Workout 5

Workout 3 (+ video)

Workout 4 (+ video)

To get the bonus videos (warm up and cool down), and to receive your workout plan + links on each Friday of the challenge, sign up for my newsletter:


Now it’s time for this week’s featured sponsor and giveaway, from a company and product I use almost Vital Proteins!

Vita Proteins Logo

A little bit about Vital Proteins:

-Vital Proteins supplies grass-fed collagen hydrolysate (you can read about why I love this here!) products from easily dissolvable and tasteless powder, to vanilla coconut water peptides, gelatin, and beauty greens. They also have whey protein on their site.

-Collagen is the most abundant protein in the body and can greatly impact the health and vitality of your skin, hair, tendon, cartilage, bones and joints. From months of using collagen regularly, I’ve noticed a huge difference in my hair, skin and nails. I love the Vital Proteins brand because it dissolves so easily, and is perfect in my afternoon cup of coffee for extra protein and nutrients. 

From the website:

-Several studies on collagen, which represents 90% of organic bone mass, suggest that orally administering collagen peptides may provide beneficial effects on bone metabolism, especially in the calcium-deficient condition such as osteopenia, without obvious undesirable effects. Several studies show that a daily intake of 10g of collagen peptides for 4 to 24 weeks may increase bone mass density. Supplementation with 30 – 70 grams of collagen peptides per day showed a reduction of risk for injuries on muscle, tendons, and ligaments in athletes.

I’m a huge fan, and love using their collagen on a daily basis. They also have little travel packs, which are the perfect size for stashing in your gym bag.

Vital Proteins kindly offered a month’s supply of collagen + a shaker bottle for a lucky Winter Shape Up participant!

Vital proteins is the best collagen

Here’s how to enter:

-Leave a comment below each time you complete a workout this week (It doesn’t necessarily have to be a WSU workout! Just tell me what you did and how you’re feeling!). 

-Send a tweet to @vitalproteins @fitnessista @fannetasticfood #wintershapeup and let us know how you’re liking the challenge! Leave an extra comment to let me know

-Instagram a sweaty photo of yourself after one of the Shape Up workouts, and be sure to include: #wintershapeup @fitnessista @fannetasticfood @vitalproteins

I’ll pick the lucky winner on Sunday of next week and announce in our Week 2 post. 

Happy Winter Shape Up and I’ll see ya later with some adventures from the weekend.

Ready, set, let’s do this.



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  1. Lindsay on February 3, 2017 at 9:50 am

    Workout #3 done! Loved the barre video!

  2. Jema on February 3, 2017 at 10:12 am

    Blogilates low abs & booty workout + Yoga with Adriene 🙂

  3. Lissy on February 3, 2017 at 10:54 am

    did workout 3 last night, but my legs were way too tired for 20 minutes of cardio after, lol. I got through 10

  4. Amy on February 3, 2017 at 12:04 pm

    Just did the barre workout! Whew it was tough

  5. Amber Schumann on February 3, 2017 at 1:17 pm

    Jam-packed day, so I had to split my workout up… Finished my 20min cardio with a refreshing run during a break from the rain. Looking forward to WO3 this evening after my munchkin goes to bed. Whoop! Excited to stay committed during the first week, despite quite a scheduling hiccup with my daughter being home sick most of the week!

  6. paige c on February 3, 2017 at 3:00 pm

    Yoga sculpt today

  7. Jessica on February 3, 2017 at 4:39 pm

    Did a fun kickboxing class yesterday and enjoyed a walk with my dog this afternoon.

  8. Samantha D on February 3, 2017 at 5:41 pm

    Today I did workout #3 for the second time followed by some weights. It was lovely.

  9. Leah on February 3, 2017 at 7:26 pm

    Workout 4 video was great! Loved final bonus round too!

  10. adrianna on February 3, 2017 at 7:45 pm

    got in 8 miles on the treadmill this morning…more for mental clarity before an insane crazy nuts day!

  11. Angela on February 3, 2017 at 8:34 pm

    Steady state workout complete!!!

  12. erin m. on February 4, 2017 at 2:04 am

    Yoga for today!

  13. tanya on February 4, 2017 at 4:38 am

    loved workout #3! storing this one for later 🙂

  14. Allison d on February 4, 2017 at 6:38 am

    Strength today

  15. Stephanie B. on February 4, 2017 at 8:57 am

    I took yesterday off so I did workout 4 today – phew, that was tough! I was breathing hard! But it’s SO much better doing it along with you and Anne in the video. I did the warm up and cool down videos with it, too. Glad to have that done for the day!

  16. Kristen D on February 4, 2017 at 9:31 am

    Nice walk on the off day- very relaxing!

  17. Morgan on February 4, 2017 at 9:58 am

    Workout #4 and some steady state done!

  18. Samantha on February 4, 2017 at 10:02 am

    I did workout #5 (walking though) and some arm exercises (focus on triceps). I was a little scared I was going to throw myself into labor – 39.5 weeks …..

  19. Barbara G on February 4, 2017 at 10:27 am

    I had to skip the barre burn because I do have knee issues. Did some strength training exercises specific to the knees and hips, as per my physical therapist recommendations. Also did some HIIT on my seated elliptical.

    Feeling quite proud of all the diverse women participating in this WSU for having completed Week One!

  20. Carin P on February 4, 2017 at 11:31 am

    Just finished WO#1 (2x) and WO#4 (1x). Awesome end to the first week!

  21. Angela on February 4, 2017 at 12:50 pm

    Rest day!!

  22. Heather on February 4, 2017 at 3:29 pm

    Rest day for me today! So glad I’ve been able to stick with the workouts so far

  23. Amber Schumann on February 4, 2017 at 6:02 pm

    Had a spontaneous sitter opportunity, so ran out the door to complete WO5 around the middle school track! Felt great! Ready to take on week 2!!!

  24. Becca on February 5, 2017 at 6:37 am

    Ran to the farmers market today! Great Sunday workout.

  25. Vera on February 5, 2017 at 8:00 am

    Workout # 1 done. Loved it!!

  26. Lindsay on February 5, 2017 at 8:46 am

    Forgot to check in yesterday: it was a glorious off day! 🙂

  27. Lindsay on February 5, 2017 at 8:46 am

    Today was workout #3 x 2, and I plan on doing a short walk a little after lunch.

  28. Stephanie B. on February 5, 2017 at 9:49 am

    I did workout #3 today – my legs were shaking! I can really feel that one in my legs and abs – hurts so good 🙂 Looking forward to week 2!

  29. Becca on February 5, 2017 at 9:54 am

    Yesterday was a rest day and now I just did the hiit video. It was so much fun! Thank you so muchfor making all these videos!

  30. Samantha D on February 5, 2017 at 10:44 am

    Did workout #4 today and some foam rolling. I’m excited for week 2! Also, is there ever a point in which foam rolling does not feel like torture? Do I quit too early?

  31. Barbara G on February 5, 2017 at 10:57 am

    Completed my own full body strength training workout as Workout #1 may be a bit advanced for me. Did 2 full cycles of each of 10 strengthening exercises. I know I will feel it tomorrow or maybe even on Tuesday! Also did my steady state workout on my seated elliptical.

    Feeling accomplished and ready to take on Week #2 of our WSU!

  32. Heather on February 5, 2017 at 12:02 pm

    Workout #3 before super bowl festivities this evening!

  33. Angela on February 5, 2017 at 1:41 pm

    Barre class today!!

  34. Marissa on February 5, 2017 at 3:14 pm

    Just completed workout #3. It’s funny how those simple moves still make you sweat!

  35. Allison d on February 5, 2017 at 8:03 pm

    Slow run in the rain today

  36. Lauren L. on February 7, 2017 at 5:32 am

    Just completed Workout #2 and I’m dripping sweat! Did it in my basement before my son woke up! Used the bosu ball to add some balance complexity to some of the exercises.

  37. Marissa on February 9, 2017 at 11:00 am

    Workout #5 done on the stationary bike while working from home in this snowstorm.

  38. Amanda on February 10, 2017 at 7:06 am

    Thursday check-in! Xtend ball that I am feeling today…

  39. Becky on February 10, 2017 at 11:32 am

    Workout #2, 3 rounds. I looooved it!

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