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.
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.
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)
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!
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.)
And the links to all workouts:
Workout 1 (+ video)
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 every.single.day: Vital Proteins!
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!
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.
xoxo
Gina
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I missed the whole Sunday equals Monday thing so I it workout 1 and ateady state be yesterday!
Did workout #5 in the form of walking on the treadmill this morning (day ahead) since I woke up yesterday rocking a cold an a migraine (awesome.).
Workout #3 today and feeling good!
Wow those lunges with weights. Whew!
Workout #1 & steady state done! I had to modify a few moves– Doing the shape up 6 months prego means I’m taking some of the modifications. Thanks for putting this together!
Elliptical and weights workout this morning
Did workout #1 minus the steady state. Thanks so much for doing the videos! They are super helpful 🙂
Workout complete and feeling good!
I did workout 1 yesterday too! I felt good but quite sweaty.
Just completed workout #1 and jogged 15 minutes for steady state. Thank you for the video!
Felt so good to get up early and get workout #1 in this AM! It’s been ages since I’ve done a morning workout, this is the motivation I needed 🙂
I did Workout #1 yesterday and I’m sore today! Looking forward to this Winter Shape UP!!
Monday’s workout in the books!
Low impact step workout this morning.
Incline Treadmill workout!
I did a BoxMasters certification course yesterday and holy cow, I am so very sore today! I knew it was going to be intense, but wow! Was not expecting that!
Nice workout inspiration. Also thanks for the the vegan & gluten free recipes!
Workout 1# done before work, will have to get a steady state in this afternoon
Workout #1 in the books!!! Loved the videos.
Monday funday complete! Feeling great and enjoying some Vital Proteins Collagen in my coffee right now!
One and done! That is, workout completed. Feeling invigorated.
This is the real deal.
Kudos to each and everyone who is shaping up along with me.
WO #1 DONE! I completed it yesterday (Sunday), because I was so excited to finally used my new gym space in the garage. Been several months since I’ve worked out, and it was the perfect “jump back in” routine! Feelin good!
Workout #1 in the books!
Went ahead and did workout 1 on Sunday, and taught total body today. Great giveaway, I have been wanting to try Vital Proteins!
Knocked out Workout #1 and a quick run with the family for my steady state yesterday 🙂
Just finished workout #1 and it was awesome! Thanks so much <3
I sent you a tweet 🙂
I completed workout 1!
I love vital proteins! Also weighted lunges, they get me every time! So hard and I’m always so sore afterwards!
Worked out before the email came through, so a HIT treadmill workout for me, but so excited to be on board for this!
I did workout 1 and a 15 minute fitness blender cardio workout. I did workout 1 with as little rest as possible between exercises and I was huffing and puffing like it was a cardio workout. Love it!! And I love Vital Proteins!
I couldn’t live without my Vital Proteins. As a nutritionist, it’s one thing I always recommend to my 1:1 clients.
Went to a barre class! I am going to feel it but in a good way. 🙂
Walked/jogged for 3 miles today.
Did #3 today and an 8 minute plank Purely Twins workout!
I did some light yoga this morning to start the week off and will be doing a WSU workout later this afternoon…woop woop!
Got Workout #1 + Steady State in this morning before work! Feeling great. I definitely need to remember hwo good it feels to get my workout in before work…
WO #1 this morning! Struggled a little with the push-up/balance combo. Hoping to get better at that over the next few weeks!
Loved WO#1! Did it at 5am this morning 🙂
Completed Workout #1! Those plank balances are a tough one!
I did workout #1 twice through, heavily modified. My doctor cleared me to workout at 6 weeks postpartum. I’m weak, but not as weak as I thought I’d be! It feels good to move that way again, and my daughter (after three boys omg I could stare at her all day) got to gaze at me doing all this (weight free). I did use kissing her as part of my motivation though. Thanks for providing WSU. I’m looking forward to completing it in my own modified little way.
Just completed workout 1. I did two rounds. Wow. I’m out of shape. Looking forward to the improvements over the next four weeks. I’m going to ride the bike for my steady state.
first workout, done! i’ve been meaning to try collagen for a while now so i’m loving the giveaway 🙂
Just finished workout 1 + yoga. After injury/surgery/recovery time, feels great to get back in the game! Thank you Gina!
I did a 1500m swim this morning, and feeling strong. I enjoyed some Vital Proteins in my coffee today and am heading out soon for a walk with my dog.
Did workout#1 in its entirety on Saturday and part of it today
Hit up a yoga sculpt class this morning!
Gearing up for the HIIT workout for today!
Looking forward to try out these workouts on my Cross Training days!
Strictly Strength class at my gym today. Very similar to workout #1. Looks great, thanks for all the hard work in organizing this. I find it very motivating.