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
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I did a pretty hard arm workout today, then 18 minutes of incline sprints and walking. Excited to get to the WSU workouts!
I did a long run today…10 miles!
Just completed a resistance band workout after putting the kiddos to bed!!!
Workout #1 done and my legs and chest are going to be soreeee tomorrow!!
Workout 1 was awesome and a great way to get back in the groove! It was my first official workout since July (doing some pelvic floor rehabilitation), so I reached complete muscle fatigue afterwards. HIIT workout will have to happen another day
Would love a chance to try Sun basket! Mario and I hiked Canyon de Chelly today <3
That was a tough workout for a Monday! But I felt so good after!
I did workout number #1 and a short run today! I loved having the video. It keep me motivated to keep pushing through!
I did workout #1 this morning and felt so accomplished once it was done! Great way to start the day.
I did an intense spin class today. Workout #1 will be tomorrow while I’m snowed in. 🙂
Workout #1 done! I was honestly super shy about going to the gym (haven’t been in awhiiiiile) but my sister and fiance and I all went together and got it done! Felt good to sweat 🙂
p.s. if we post on Instagram and tag you, will you be able to see it if our accounts are private? I’m never sure how that works.
#5 is history! Done! I don’t have a treadmill though.
I did a seated elliptical, going faster and slower to alter the intensity according to workout #5’s design. I did not have means to alter the incline, and I did it seated because that best suits me.
Oh, and I think the soreness from yesterday’s workout may be coming on, ever so slightly. I’m thinking that I may feel it more tomorrow. Time will tell. But it’s a “good” soreness….
Workout complete today! Took a killer kickboxing class with one of my favorite trainers!
So bummed I wasn’t able to co-host this year, but looks like things are off to a great start! Gave it some love on my blog today so my readers who enjoy it wouldn’t miss out! xoxo
Workout #5 done! I wasn’t able to keep up with my initial planned paces for each category so that’s my new goal. Annnnnd I’m already sore
Whew baby! 7% and sprint! I probably don’t run as fast as others, but I moved, was challenged, and was SWEATY!
Did workout 5 last night!
Workout 5 completed this morning!
Completed workout #1 yesterday and shoveled snow. My legs and upper back are so sore today!!!! But the best kind of sore.
Workout #1 done! Have a great day.
Workout 5 is done on the treadmill! Ugh…the sprint at 7% incline!?!?! That was no joke!!! Great workout!
I did workout #1 today 🙂
I did 40 minutes of dance cardio and an hour Mat Pilates routine.
I gotta say, I’ve been really worried about how things would go getting back onto the workout train (specifically running since having to halt back in July for pelvic rehabilitation). The threadmill workout today felt AMAZING! Like, letting the lioness out of the cage to run her lands, amazing.
Workout #1 and #7 done! Oooffphh…tough! 🙂
Got in some cardio today
Workout #1 done.
I did a body combat class instead of the treadmill workout.
Did workout #5 today and now I sort of hate you ha! I was able to keep my original paces through the 3% but about halfway through the 5% round I was like…this is NOT working. Changed my expectations a bit but man the sweat was real when it was over!
Workout #1 done, it was a great one!
Did one of the circuit workouts today and it was awesome! Thanks for all the freebies. You are the best!
Workout 5 this morning! Love to hate those sprints!
Workout 5 today sweaty!
Loved workout 4! Already feel my arms burning.
Wednesday’s workout complete! Did some booty and abs, with some of my favorite KB moves moved in to keep my heart rate up.
workout 4 last night! and one of the abs workouts too. Doing very well with my steps this week too 😀
I crushed my first workout in forever last night! Time for this mama to get in a routine! I am excited to mix in a few WSU workouts over the next few weeks!
Checking in for yesterday…it was a memorable barre class because I hit 250 classes!
Today’s check in…vinyasa class after work. My instructor is into oils, which she incorporates into class. It adds to the fun.
Ran 2 miles yesterday morning!
Did workout #3 + #4 this morning! Had to modify #3 because I’m 29 weeks pregnant, but I was able to do some of the exercises.
Worked out yesterday but forgot to comment! Did workout 5 yesterday!
did the arm workout and another arm/cardio workout too! Going to do pilates workout tomorrow!
Done with workout 3 and 4! Felt good because my legs were STILL sore from Monday 🙂
Workouts 3 and 4 are done (loved the pilates!), plus my daily yoga with Adriene. 🙂
Completed a crossfit workout this morning before the snow.
Workout 3 done… my arms are going to be sore going to do the Pilates workout after kiddos are in bed!
Today is my rest day due to scheduling and man do I need it. I’ll do workout #3 & #4 tomorrow. I am so sore! Today I’m working in some stretches and maybe a yoga video later tonight. Loving winter shape up!!
I just finished workout #3 and workout #4 (two rounds). Loved the arm workout! But 1 minute straight of triceps is no joke – phew! And then twice in one round! I think I’ll be feeling that 🙂
Rest day