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. Leah on January 31, 2017 at 11:53 am

    Workout 2 done. 35 minutes hiit on treadmill. So proud of myself! I never last this long on it. Maybe the bachelor episode helped too 🙂

  2. Rachel on January 31, 2017 at 12:19 pm

    I did WO#1 today! Really liked it… nice and sweaty, but totally doable. The video was fun to follow along with, too!

  3. Lindsay on January 31, 2017 at 1:00 pm

    I’m taking an earlier than expected rest day today thanks to an infection and low-grade fever. Hoping to get after it again tomorrow!

  4. Samantha D on January 31, 2017 at 1:41 pm

    Just did workout #3! Loved the barre-less barre. 🙂 I’m always surprised at how sweaty I get with those workouts!

  5. Becca on January 31, 2017 at 1:43 pm

    Loved all cardio today!!

  6. Julie on January 31, 2017 at 1:44 pm

    It was unseasonably warm here yest so I went for a short run before hitting my Body Pump class.

  7. Becca on January 31, 2017 at 1:47 pm

    Posted on Twitter.

  8. Vicki L. on January 31, 2017 at 1:56 pm

    Got in a different interval run today, along with some weights.

  9. Ashley v on January 31, 2017 at 3:29 pm

    I’ve been pretty lax on workouts lately, so this is a great way to bring back my motivation! I did my own workout today just to see how I was feeling before jumping into your workouts!

  10. Jessica on January 31, 2017 at 4:49 pm

    I went to Crossfit today! Great work out and I love Vital Proteins!!!!!!

  11. Heather on January 31, 2017 at 4:55 pm

    Went for a chilly 35 minute run after work today! Trying really hard to keep myself hydrated too 🙂

  12. Kelster on January 31, 2017 at 4:55 pm

    Workout 5 complete! I did it on the exercise bike. Wasn’t sure that I could finish it but I did! Just had to keep reminding myself why I was exercising.

  13. paige c on January 31, 2017 at 5:02 pm

    did both workouts 1 and 5 today!

  14. Lindsay on January 31, 2017 at 5:24 pm

    Just crushed workout #5 at my new gym in my new city! Feels so good! Now it’s time to crush the Whole Foods salad bar!

  15. Janice on January 31, 2017 at 5:26 pm

    Did workout #5 today and have kept my eats on track all day. I feel great!

  16. Angela on January 31, 2017 at 5:32 pm

    HIIT on the elliptical today for 35 minutes!

  17. Jacquelyn on January 31, 2017 at 5:36 pm

    Completed workout 3! Love having the videos!!

  18. Joanna on January 31, 2017 at 5:51 pm

    I did a treadmill run today at home with both my kids! i had to stop half way through to nurse my son but i got it done!

  19. Stephanie B. on January 31, 2017 at 6:24 pm

    I took today off (except for about half an hour of clearing snow before work this morning) – I’m so sore from clearing snow for 2+ hours yesterday plus workout #1! Tomorrow I’ll be switching things around a bit and doing workout #3 and 20 minutes of cardio. Gearing up for it!

  20. Amber Schumann on January 31, 2017 at 8:08 pm

    I was sooooo sore from doing WO#1 on Sunday (#hurtsogood)! I ended up taking a rest day Monday (actually stomping through the Tahoe snow, and treking around Northstar). I knew I had to do SOMETHING today (Tuesday), so I mixed things around a bit and completed WO#3. It was perfect!

  21. Becca on January 31, 2017 at 8:48 pm

    Yesterday was leg day!

  22. Becca on January 31, 2017 at 8:48 pm

    Did Workout 1 today. Loved the video!

  23. Heather on February 1, 2017 at 3:45 am

    Much needed rest day today! I have a date with my foam roller tonight…

  24. Becca on February 1, 2017 at 4:47 am

    Easy day with some yoga. I needed it after the last two workouts!!

  25. Allison T. on February 1, 2017 at 5:24 am

    Felt the burn this morning with the barre workout!

  26. Melissa on February 1, 2017 at 5:26 am

    I’m a day off on the workouts, but hoping to do the workout 5 or even just a simple run at the park today… baby has had a rough night and so when I get some helping hands today I’ll take whichever I can get!!!!

  27. Morgan on February 1, 2017 at 5:44 am

    Active recovery day for me today; did rolling hill walk on the treadmill this morning, and I plan to hop back on the treadmill for lunch to make sure I am moving!

  28. Erin on February 1, 2017 at 5:54 am

    I went to an awesome Pound class! Have you tried it? It’s my favorite group exercise class, by far!

    • Fitnessista on February 1, 2017 at 9:00 pm

      no but they have classes here in tucson!

  29. Emily on February 1, 2017 at 6:13 am

    I like resting on Thursdays as I have a late night at work on Wednesdays. I did WO3 today and 20 minutes walking on the treadmill. I’m definitely feeling the quad muscles!

  30. Cori Riley on February 1, 2017 at 6:42 am

    I had an amazing hour of mostly up-hill power walking! It was great Just to get outside, clear my head, and get some exercise in.

  31. Melissa S. on February 1, 2017 at 6:50 am

    Checking in with my 30 minutes on the treadmill today!

  32. Carrie on February 1, 2017 at 6:50 am

    Heavy weight training today!

  33. Allison d on February 1, 2017 at 6:59 am

    Hilly run with a friend after a rest day yesterday

  34. Jessica on February 1, 2017 at 7:10 am

    Strength training yesterday with core at the end.

  35. Lindsay on February 1, 2017 at 7:23 am

    This week is wonky for me, so I did workout #1 today. Hoping to get a nice snowy walk in a little later. 🙂

  36. Joanna on February 1, 2017 at 7:39 am

    I just did a great hill workout (6x up this hill right near my house) and I feel so accomplished! Now hoping to fit in workout #1 later today if I can.

  37. Kristen D on February 1, 2017 at 8:04 am

    Did some walking today on the off day. But still feels good to be moving!

  38. Kelsey C on February 1, 2017 at 8:06 am

    Yoga and barre today for my little babe. 29 weeks!

  39. Emily on February 1, 2017 at 8:36 am

    Loved workout 3 this am!!!!! Planning to get my cardio in at lunch.

  40. Marissa on February 1, 2017 at 8:46 am

    Rest day today, but I might squeeze in a little cardio if I get a chance after work.

  41. Kristin on February 1, 2017 at 8:51 am

    Did some quick yoga this morning and looking forward to doing workout #3 tonight!

  42. Barbara G on February 1, 2017 at 9:30 am

    Today’s workout completed with a little extra cool down including a brief meditation and savasana-type relaxation.

    Ooooh! Felt so fine!

  43. India on February 1, 2017 at 10:28 am

    Worked out this morning!

  44. Julie on February 1, 2017 at 10:42 am

    I did both Zumba Strong & Body Flow last night. Zumba kicked my booty!

  45. Tracy on February 1, 2017 at 11:01 am

    WO#3 plus 30 mins on the stairs!

  46. Sara on February 1, 2017 at 11:02 am

    Barre class! Still sore from Sunday so it KILLED. I got through it, though!

  47. paige c on February 1, 2017 at 12:11 pm

    doing a y2 core power yoga class today and a 5 mile run

  48. Nikki on February 1, 2017 at 12:31 pm

    3 mile run around the indoor track to start building a base for a half marathon this summer.

  49. Kara H. on February 1, 2017 at 12:54 pm

    Yoga today for an active rest day! 25 minutes and it was lovely.

  50. Alexandra on February 1, 2017 at 1:00 pm

    Today’s workout was skiing! May try to do one of your hotel room workouts later!

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