Winter Shape Up 2018

It’s the most wonderful time of the year: Winter Shape Up is HERE!

Welcome to Winter Shape Up 2018: a perfect chance to find some new motivation and consistency, 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.  

Welcome to Winter Shape Up 2018: a perfect chance to find some new motivation and consistency, 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. | | #wintershapeup #fitnessplan

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. My friend Anne will often join hop in to share her expertise as an RD, but since she has a brand-new baby, she’s not able to join us this year. I’m sharing some of my favorite healthy meal ideas for the 4 weeks, and my good friend Katie (we taught together in Tucson and she’s a powerhouse Pilates instructor!) filmed the workout videos with me. 

Katie and Me

For the next 4 weeks, you’ll get workout plans, meal ideas, and group motivation through our Facebook group. All totally free, just for you. 🙂 

While you can follow these exactly as suggested, remember that these are just suggestions; they can 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, message me on Instagram, or tweet me @fitnessista

WSU with Katie

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 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 implementing 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. We have a variety of delicious, healthy and satisfying recipes in the meal plan with vegan and gluten-free options. Mix and match to suit your unique needs.

-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 @katiesurridgepilates

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 15 to Sunday, February 11, 2018. 

Your home page will be HERE with everything as I add it this week (workouts, meal ideas, etc). You have 7 all-new workouts and those will be posted on the blog this week. They will also show up on the homepage. It’s going to RAIN DOWN fitness posts for the next 7 days. 

More details and FAQs are below!

How do I enter the giveaways?

We’ll have one giveaway running each week. For the first one from Sunbasket, head to the bottom of this post!

How do I keep track of all of the info?

THIS PAGE is your home base (<— click here) 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. I’ll also add a widget to the top of the blog (on the upper right side bar) so you can easily click and access the info. 

A printable PDF with all of the meal ideas + full workout calendar can be found here

Links to all of your meal ideas are here

For your steady state workouts, you’ll do anything you enjoy that will keep your heart rate up. This can be dancing, running, walking, Stairclimbing, rowing, kickboxing, spinning, etc. For your HIIT workouts, you can do 30 seconds rest and 30 seconds of work (intense effort: plyometrics or sprinting/incline walking). For more ideas, check out the fitness page. 

A special thanks to our Winter Shape Up sponsors, who will be providing amazing giveaways along the way:

WSU 2018 Sponsors

Sun Basket // Lorissa’s Kitchen // Primo Water

This week’s featured sponsor is Sun Basket! This link gets you 50% off their Family Plan and this one gets you $35 off your first order.

Sun Basket Logo

We have been using Sun Basket for over a year, and I’ve always been blown away by how fresh and healthy everything tastes. They use a lot of bright citrus and aromatics, and even though the meals are “clean,” they’re never boring. I feel like I’ve learned a lot of cooking strategies from using Sun Basket (like how to make BOMB healthy sauces and flavor cauliflower rice) and the girls go crazy for the meals, too. Their serving sizes are very generous, and we switch between the Classic and Family plan.

Sun Basket meal

A little bit about Sun Basket: 

– You can customize your meals to fit your dietary and serving size needs. The recipes are healthy and totally delicious. You can choose between Paleo, Lean & Clean, Gluten-free, Vegan, Vegetarian, Pescatarian, Mediterranean and Family. We usually roll with the Paleo and Gluten-free options. Everything we’ve tried has tasted like something *special* and encourages us to get a lot of fresh produce and protein at dinner. You can choose any of the recipes you like regardless of your meal plan. (The Classic Plan has 18 to choose from, and the Family Plan has 6 each week.)

– You receive all of the ingredients to make your meals, pre-measured and portioned, It cuts down on waste since you’re not buying unnecessary ingredients, and all of the packaging is recyclable. The ingredients are sourced from sustainable farms all over the US.

– I love that the meals are FAST. They almost never take longer than 30 minutes to put together. 

1 lucky winner will receive 2 free weeks of Sunbasket meals! (1 box consisting of 3 recipes for 2 people/week)

Sunbasket chicken w/ chimmichurri

Here’s how to enter:

Leave a comment below EACH TIME you complete a workout this week! That’s right, you have multiple chances to win and today counts as a freebie since the plan doesn’t officially begin until tomorrow. It doesn’t have to be a WSU workout! Anything you did to get in a sweat that day works.

Bonus entry: Comment on this Instagram video and tag a friend to join in

Bonus entry: Instagram a sweaty workout pic, and be sure to tag me (@fitnessista #wintershapeup)

Let’s get this party started! Are you joining in the fun? 



A huge “thank you” to the talented team who helped me put this year’s WSU together:

Laura, who works with me on behind-the-scenes blog tasks. She helped with a lot of the prep for WSU!

Katy, for helping me keep everything organized with our landing page

Katie: my partner in sweat for the videos. She leads an incredible Pilates video just for you!

Julia at Luminous Lines for the gorgeous designs

Grant Hunker for filming and editing and being a video wizard

Location: BreakOut Studios Tucson

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  1. Barbara G on February 1, 2018 at 8:41 am

    Got up at 6:30 AM and was into Workout #5 by 7:10 AM.

    My yesterday’s “Barre-video-legs” didn’t want to move but I did my seated elliptical/stepper along the #5 faster, slower timing, etc.

    Now I’ve already had my coffee. I think that I feel like having some scrambled eggs with avocado for breakfast. Off to check to see if my avocado is ripe.

    Have a GR8 workout, everyone!

  2. Barbara G on February 2, 2018 at 9:36 am

    Today is an OFF or GENTLE day. I got in an early AM walk outside.

    It is a cool, crisp morning, and being outside felt so right. I walked mildly quick leaving the dog walkers in the dust! LOL.

  3. Barbara G on February 3, 2018 at 1:03 pm

    Now I totally get why yesterday was a day of body rest or “OFF/gentle…” because today’s workouts definitely upped my game.

    Workouts #1 and #3 are hardcore. No “core” pun intended, just speaking my truth!!

    Off to go shopping for Week #4 groceries.

    Enjoy your Saturday, everyone, and keep on working hard and working smart.

  4. Barbara G on February 4, 2018 at 12:48 pm

    Steady state done!

    I enjoyed my steady state workout but now I kind of get the workout patterns. Steady starte sort of means that a super-duper workout is scheduled for the next day.

    I’m already preparing for tomorrow’s workout, mentally via some body-positive affirmations.
    “I can do this.”
    “I can keep on doing this.”
    “My body is thanking me.”

  5. Barbara G on February 5, 2018 at 1:18 pm

    Did my workouts this morning but just getting to my computer to post right now.

    I do exercise modifications, but I am feeling stronger. Also, I am able to do more than I could do from week 1. Good deal!!

  6. Barbara G on February 6, 2018 at 9:48 am

    My legs were sooooo wobbly after the Barre workout. I waited a bit before doing the HIIT on my seated elliptical/stepper. That Barre workout gets me every time!

  7. Barbara G on February 7, 2018 at 11:48 am

    Workouts done! The steady-state went fine.

    I gave myself permission to take a longer break between upper body exercises because my arms felt veeeery challenged.

    Don’ t know what this upper body workout will feel like tomorrow…. But, for today, for this morning, I’m happy to have worked my arms to the max of my ability.

    For anyone hesitating about today’s workout, just go for it!!

  8. Barbara G on February 10, 2018 at 8:31 am

    This Saturday morning’s steady-state workout is history!

    Countdown to the last workout of this WSU tomorrow. Big decisions to make…. Which two videos are my favorites? Right now, I’m undecided.

    This is the second to last day of this WSU. I definitely feel that I’ve made progress and that I also re-established a do-able habit of working out when I get up first thing in the morning.

    Onward and ever-stronger!!

  9. Barbara G on February 11, 2018 at 11:33 am

    Final two workouts done!

    Feels to good to know that I can — and did — do this although it was mentally and physically challenging. I feel empowered from having tried new exercises and from giving my ALL to these workouts.

    Kudos to everyone who participated whether it was 100% or not. Some of you got sick with the flu or had a small injury. It’s all good as long as we continue giving our best efforts to each workout that we undertake and as long as we vary our workouts and honestly aim for consistency.

    All or nothing thinking as it may apply to exercise is a slippery slope. Some is always better than nothing.

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