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.



Post Navigation:


  1. Ashley v on February 1, 2017 at 2:33 pm

    Today I had a rest day, and I loved it!

  2. Angela on February 1, 2017 at 2:33 pm

    Did a lower body strength and HIIT fitness blender workout today!! Feel the burn

  3. Alicia on February 1, 2017 at 2:37 pm

    Monday ended up as a rest day for me. Yesterday I did a total body dumbbell workout for around 30 minutes.

  4. Sarah on February 1, 2017 at 3:08 pm

    I ran 4 miles before work yesterday and am meeting my husband tonight after work for another long run! Planning on incorporating some core work in post run!

  5. Sarah on February 1, 2017 at 3:13 pm

    I tweeted 🙂 @sarahrunsla

    I made Anne’s sweet potato and black bean enchiladas and accidentally made enough for a family of 10 instead of 2…so I brought them to work and they were a huge hit! Even though I also accidentally left out the chili powder and cumin.

  6. Samantha on February 1, 2017 at 4:26 pm

    I did an arm workout today. Trying to focus on upper body since i’ll be holding/lifting a newborn VERY soon!

  7. Anna on February 1, 2017 at 4:43 pm

    Workout 2 yesterday plus cardio on the stair master! It was a good one

  8. Janna on February 1, 2017 at 5:03 pm

    Monday was workout 1 and yesterday was steady state!

  9. Stephanie B. on February 1, 2017 at 5:27 pm

    I had to switch things up a little bit so today I did workout #3 plus cardio. I LOVED the barre workout – it’s fun but challenging – I was shaking for sure, that plie squat sequence really got me! For my cardio I did about half an hour of Just Dance, haha – that Wii game – I just think it’s so much fun, and it gets my heart rate up!

    • Fitnessista on February 1, 2017 at 8:56 pm

      so so happy you enjoyed the barre workout!

  10. Becca on February 1, 2017 at 9:11 pm

    Today was leg day plus Workout 5. It was a good time!

  11. Amber Schumann on February 1, 2017 at 10:07 pm

    Rough day home with sick kid (she inherited “man cold syndrome” from her dad). Accomplished approx 45min of work and 6min of workout #4 before throwing in the towel and surrendering to the idea that nothing’s going to get done today. Tomorrow’s a new day.

    • Fitnessista on February 1, 2017 at 10:12 pm

      ugh something is definitely going around- p is sick, too. :/ it made me laugh about the man cold syndrome. hope she’s feeling better soon!

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

    Workout #3 done this morning! Cardio will be after work

  13. Jillian on February 2, 2017 at 5:06 am

    I ran for an hour this morning and it was great!

  14. Angela on February 2, 2017 at 5:20 am

    My knee is a little sore today, so skipped the Barre workout for now and did an intense arm workout!

  15. Allison d on February 2, 2017 at 5:31 am

    Barre video today – loved it

  16. Morgan on February 2, 2017 at 5:43 am

    did the barre video and a 20 minute run this morning!

  17. Laura @ SheEatsWell on February 2, 2017 at 6:17 am

    My triceps are still sore from workout 1 Monday! Yesterday I did a Barrys Bootcamp (chest, back, abs day)!

  18. Samantha D on February 2, 2017 at 6:19 am

    Yesterday I did workout #1 3 times and jogged for 15 minutes–I forgot to post! Hurt so good! Definitely going to be spending some time with the foam roller today. 🙂

  19. Emily on February 2, 2017 at 6:23 am

    Started on Sunday, so enjoying a rest day with some gentle yoga today.

  20. Becca H on February 2, 2017 at 7:00 am

    Workout #3 and 20 min jog. My first Barre Workout.

  21. Allison T. on February 2, 2017 at 7:39 am

    Big check off for sweaty Workout#5 this morning.

  22. Kristen D on February 2, 2017 at 7:52 am

    Loved the barre workout!

  23. Tracy on February 2, 2017 at 9:26 am

    Repeated WO#1 today 🙂

  24. Leah on February 2, 2017 at 9:34 am

    Loved the barre video workout! Did that and 30 minute jog. Great way to start the day! Had a shake with vital proteins collagen too. Yum!

  25. Danie on February 2, 2017 at 9:37 am

    Kettlebells! LOVE. They make me feel awesome!

  26. Barbara G on February 2, 2017 at 9:52 am

    Did Workout #4 with some modifications to help me knees.

    Glad to be past “hump-day” for this week….Feeling consistent as far as the exercise and my meal choices are concerned.

    This WSU is helping me focus on the self-care I need but often overlook. I really am enjoying trying out new, easy and tasty recipes, and I’m also enjoying mixing up my workouts. So far, it’s a win-win! (My taste buds and my body are thanking me!)

  27. Kady on February 2, 2017 at 9:54 am

    I forgot to check in yesterday – I did workout #3 and then some arm strength (push-ups, rows, assisted pull-ups).

  28. Kelster on February 2, 2017 at 10:12 am

    Day 4 almost complete. Ha Taking a breather after Workout 3 before I do my 20 mins of cardio.

  29. Lindsay on February 2, 2017 at 12:43 pm

    Did workout #5 today and some power yoga!

  30. Kara H. on February 2, 2017 at 1:03 pm

    Had my 17 week appointment today for Baby #3 and everything looks great! I came home and did 20 minutes of Total Body Cardio 21 day fix and then Workout 5. I’m so sore in a good way.

  31. paige c on February 2, 2017 at 3:31 pm

    rest day today, a couple dogs walk though so active rest!

  32. Lissy on February 2, 2017 at 3:55 pm

    Did the hiit workout last night despite my fitbit’s inability to cooperate 🙂

  33. Jema on February 2, 2017 at 5:24 pm

    Today I did “Yoga with Adriene’s Yoga Revolution”

  34. Samantha D. on February 2, 2017 at 5:52 pm

    I did workout #5 today and I’m really Proust of myself for pushing through that! It was tough.

  35. Samantha on February 2, 2017 at 6:23 pm

    Ugh, rest day today. I am 39 weeks pregnant and think i’m getting sick. I got to get better before the big event!

    • Fitnessista on February 2, 2017 at 9:09 pm

      rest up!! you’re so close! 🙂

  36. Kristin on February 2, 2017 at 8:26 pm

    Hoping it warms up so I can do some cardio tomorrow!

  37. Becca on February 2, 2017 at 8:52 pm

    Did the barre video and then cardio. I love haviNg the videos!

  38. Amber Schumann on February 2, 2017 at 11:00 pm

    Woohoo! Sick daughter was well enough to take outside today, so we ventured into our backyard/garage for workout #4! It felt great to get a sweat after being cooped up for 3 days.

  39. Becky on February 3, 2017 at 3:49 am

    Did the barre burner workout today!

  40. Heather on February 3, 2017 at 5:02 am

    Workout #4 today – loved it!!

  41. Allison d on February 3, 2017 at 5:17 am

    Came down with s cold so planning an easy run/walk

  42. Becca H on February 3, 2017 at 5:20 am

    20 Min HIIT today. Looking forward to a rest day tomorrow.

  43. Kady on February 3, 2017 at 5:22 am

    Did workout #4 with 20 mins of walking after, the last few rounds were really tough!

  44. Morgan on February 3, 2017 at 5:31 am

    Needed sleep this morning – rest day

  45. Stephanie B. on February 3, 2017 at 5:59 am

    Oops, forgot to check in here yesterday – I switched things around a bit and did workout #4 on the treadmill at the gym in my office building after work. Admittedly I wasn’t really looking forward to it, but I ended up liking it and it went by pretty quickly! I think I can push myself harder the next time I do it.

  46. Emily on February 3, 2017 at 7:29 am

    Taught a total body this am, so lots of strength, planning some cardio at lunch. Have a great weekend everyone!

  47. Kristen D on February 3, 2017 at 7:40 am

    Loving the HIIT workout!

  48. Priya on February 3, 2017 at 7:46 am

    workouts 4 for 4 so far! today (friday) is my rest day 🙂

  49. Barbara G on February 3, 2017 at 8:28 am

    Gentle is nice because I’ve been giving my ALL to these new-fangled workouts.

    I walked outside, middle-of-the-road pace and then did that wonderful yoga video that was shared in the FB group. Feeling calm and comfortable!

  50. Amy on February 3, 2017 at 9:50 am

    I did workout #1 Monday & my hamstrings are
    Still sore
    Thanks for the videos too! So helpful

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.