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.
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.
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
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:
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.
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.
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)
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?
xoxo
Gina
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
214 Comments
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I’m so excited to get started. Love that my niece, Katie Surridge is involved with this. I am little aprehensive as I have not stuck to a fitness routine..excuses, injuries, etc. and I am going on 67. It seems I will have support from all of you!
I’m so excited for this year’s Shape Up. I look forward to them every winter and summer! The PDF you’ve included this year is awesome BTW, it makes me feel so organized to have everything in one place.
yay, so glad to see you’re joining in! happy you like the PDF, too. julia did such a beautiful job putting it together!
Welcome to Katie and thank you Gina! Anne the RD will be missed but I’ll be cheering her on as a new mom.
I’m ready for tomorrow with my clothes already set out so I can jump right into them and get moving. I’m pumped to start this and to finish it out with some dividends in strength and overall performance.
I never heard of Sun Basket (though I am familiar with meal prep delivery) so I’m also looking forward to checking them out. GR8 way to advance beyond the same old recipes I rely on time and time again.
One last comment: Love, Love, love the focus on PROtein and PROduce. For me, I’m also adding in PROductivity. I want to get my fitness in to help jumpstart my PROductivity for the rest of my day from having worked out.
I will give my all to the workouts and then give my all to being PROductive with getting things checked off my To Do List. That’s my personal commitment for the next four weeks (and hopefully beyond??)
ahhh i love that idea!! 🙂 can’t wait to hear what you think of the first workout. happy you’re here!
Yay, it’s here! I’m so excited for workout #1 tmw! Today I did a power walk on the dreadmill and some yoga with Adriene.
sounds perfect! i’ve been wanting to try out her videos
Yay WSU! I love the shape ups so much! Today I did a PopSugar youtube video–vixens dance or something like that. I wasn’t able to get to the gym and wanted to get a sweat in at home. It was fun!
that sounds super fun!
Already did HIIT and steady (had to juggle just a tad due to work schedule!) 🙂
wahoo! great job 🙂
Love the printable plan! Excited for the winter shape up this year. I’m limited to what I can do for upper body (I have an impingement in my right shoulder and I’m still going through PT for it) but I’ll be doing as much as I can. 🙂
Today I meal prepped for the week (made a bunch of chicken in the instant pot for salads for the week and made my breakfasts (homemade sausage and oven roasted veggies) plus have lots of veggies already cut up to snack on throughout the week. Kicking the sugar monster to the curb. Thanks for putting this together again for us this year!
Last day of WSU is my bday so I guess I need to finish a day early!
Hey Gina! So excited for winter shape up. Thank you for all your hard work! Today I did a 21 day fix workout at home. Tomorrow I am doing workout #1 and I am so excited!
WSU always comes at just the right time when I need to clean up my eats and revamp my workouts! Thanks for organizing this, Gina! Also, I’ve never tried a meal kit delivery before, but I have been wanting to check out Sunbasket…. 🙂
I am super excited to trying the strength training workouts and the barre workouts!
Yeah, thanks for putting this together! I love all the workout and meal inspiration.
Just finished my Workout #1 at the gym. Had lots of starers! Felt awesome!!! SO super sweaty and tired afterward. Thank you Gina!!!
Workout #1 done! Really looking forward to this WSU!!
Just did this workout and I loved it!! Thanks for all that you do!!
Getting ready to go for a run! Excited to get this started!
Workout complete this morning! Killed an upper body strength session!
I’ll continue to follow my normal workout split, but I love WSU time for the extra motivation, inspiration, and community.
So excited for WSU! Getting ready for a sweaty Barre3 class.
I always look forward to the Winter Shape Ups. Thank you for the PDF plans! Here in Maine, it’s hard enough to get out the door in the winter; I appreciate how much easier you make it.
I did a Treadmill workout on Aptiv this morning. It was a killer but that app keeps me motivated.
Thank you! Workout done and it’s nice while the weather is cold to change up my workouts
Workout #1 complete! Followed that up with TIU’s hitty bitty bikini for HIIT, and day 14 of yoga with Adriene True.
did workout #1 last night and I hurt this morning 😀
I had an awesome yoga session this morning- a great way to start out the week! I’m so excited for the Winter Shape Up this year!
Just did workout #1, felt great!
Today is my rest day! Starting tomorrow!
I just did workout one…and ya know, it really helped me! I consider myself fit and workout on the regular, but for some reason slip into a bad self-talk when I get winded in a workout. It happened during workout one and I started to think, man, am I really not in shape?!? And then, aha, it came to me. “If I am not winded, I’m not exercising.” Not always totally true, I realize, but this mantra may just be my new favorite. Help me to run through the hard, not away from it. Thanks Gina.
Thanks for another great shap up (and awesome private FB group). Today’s workout for me is Xtend Barre after work…but I’m commenting now so I don’t forget. My goal for the shape up is to stay motivated even in classes when it’s easier to zone out than stay in the zone.
Got in some yoga and total body toning this morn! Great start to the week
Just finished workout #1! I am 6 weeks postpartum and was just cleared for exercise so I did the modifier and it still killed me!! So humbling coming back to exercise after a long hiatus but I’m committed to taking it slow and getting back to where I was!
I did workout #1 on Saturday and I’m still feeling a bit sore today!
This morning I did workout #4 (with a few modifications), plus 3 sets of heavy deadlifts, and a few core exercises. I’m trying to stay ahead of schedule because I will be out of town this weekend.
Awesome! So excited for WSU!
Switched things up due to schedules OTF classes – workout 3 alternative and 4 complete!
Workout #1 kicked my ASS. And that was with subbing stairs for burpees, chair mountain climbers, overhead triceps, stair pushups and not quite hitting ALL the reps lol. I’m gonna be waddling tomorrow, I already know it. Skipped the HIIT as we are taking a family afternoon up in Estes Park and will be doing a lot of walking.
Killer, Gina… well done. 🙂
Got the baby down for a nap, then got the toddler down for her nap. Got the kindergartener started on an activity, laced up my sneakers and then baby woke up. . Guess my first workout will be delayed. Ugh. Feeling frustrated.
Workout 1 and 15 min of HIIT done! I squeezed it all in at nap time while the older kids were at their grandparents
Workout 1 and 15 mins HIIT done. I’m exhausted but in a good way!
What perfect timing. My dad passed away last month, I went out and spent 30 days with my mom. I’m 49 and she is 69. To help keep her energy up we rode the stationary recumbent bike every day. I would also walk on the treadmill while she rode… to give her motivation. Fast-forward to being home, I don’t have a stationary bike, and it’s a little cool to ride outside yet. This group is the perfect motivator for me to keep going.
Just finished workout 1 and 15 minutes of HIIT! Phew that was tough. I took it a little slow because it’s been awhile since I’ve worked out regularly, but I’m hoping to improve my endurance throughout the next 4 weeks!
Workout 1 done! Love having the full videos again! Thank you!!!
Did workout #1 today. Was super difficult! Good to switch it up from my normal workout 🙂 looking forward to the 4 weeks.
So excited to be participating again! I kind of flaked part way through the last couple of shape ups, but I’m committed to the full thing this time! Did a sweaty workout 1 today, a walk in the snow, and shoveled (that counts as exercise, right?).
HIIT walking outside completed about an hour or so after my dinner. I did Workout #1 this morning. Is it okay to break up the HIIT part from the video workout?
Oh, and zooming over to FB to post my post-HIIT photo. I don’t look very happy, but I AM!!
Did OTF today!! Looking forward to another WSU!!!
So excited to join!
I’m so excited for this! I started my day with a barre3 class, and now I need to read all the details on the shape up and get my workouts scheduled!
Managed to squeeze in a 30 minute workout today…looking forward to trying some new recipes this week!
Did WO#1 AND, AND 15 minutes of HIIT today! I think you’re trying to kill us, Gina! Thanks for the video. It really motivated me to do more rounds!
Workout #1 and 30 minutes of steady state done today! Great workout video! Loved it!