Winter Shape Up 2010
Hi guys! Hope you’re having a wonderful morning.
I’m so ridiculously stoked to bring ya’ll the
So what exactly is the Winter Shape Up?
It’s a spin-off of the Summer Shape Up that I ran last year, which ended up being a lot of fun and a great way to share workout routines and healthy eating ideas.
The difference? This isn’t a “plan”, “challenge” or “contest”. Think of the Winter Shape Up as more of an *event* in which you can participate in as little or as much as you see *fit*. Just imagine your favorite gym continuously running weight training and aerobics classes in which you can jump in and participate at your convenience. That’s more of what I’d like the Winter Shape Up to be.
As you can see, the timing of this Shape Up is very strategic. I’m starting it right at the middle-end of January, and after the 6 week event is finished, spring will be beginning and the sun will start to peak its sunny face out. By then, we’ll be feeling amazing and looking healthy and radiant from 6 weeks of great eats and amped-up workouts.
I’ll also be participating in the Winter Shape Up and am using these 6 weeks to clean up my eats and pump up my workouts. I’m not posting measurements or pictures (I have a creeper phobia) but am more going off of how I feel and how my clothes fit. If I feel energized, strong and healthy and my clothes fit well, then I know I’m accomplishing what I’ve set out to.
![031[2]](https://fitnessista.com/wp-content/uploads/2010/01/0312.jpg "031[2]")
How it works:
Every week on Monday morning, I’ll post two workouts: a beginner circuit-style workout and a intermediate/advanced circuit-style workout
ALL of these workouts can be done at home with dumbbells, a stability ball and a medicine ball.
Each workout is designed to be completed 3 times each week, on non-consecutive days.
I’ll also post two healthy eating goals for each week.
(Source)
Keeping track:
I recommend that each participant keeps track of their fruit and veggie intake (at least 5 servings each day), water intake (at least 8 glasses) and workout schedule in a small notebook.
Another great idea is to have your body fat percentage checked, if you want to. I find that its a much better way to gauge progress (as muscle weighs more than fat, so you can actually “shrink” and weight more.. weight is really just a silly number), and its interesting to see how your fat percentage drops as you increase weight training effectiveness. (I don’t ever recommend body fat going below 18% to protect reproductive health)
Eat well + Work it Out
As you guys know, I’m a huge advocate of healthy eats on top of a structured fitness plan. Eating has an incredible impact on our health and appearance. Aim for a balance of:
Smart carbs:
-100% whole wheat bread/pita/pasta (Hodgson’s Mill and Ezekiel products are great)
-sweet potatoes and other starchy veggies like peas, corn, squash
-whole grains: brown rice, quinoa, millet, barley, wheat berries, oats
– beans and legumes
-fruit (raw, canned in its own juice, dried with NO added sugar)
-all veggies (except for white potatoes)Lean proteins:
-lowfat deli meat (look at for lower sodium choices)
-fat free or nonfat milk or dairy products (almond or hemp milk is great too)
-boneless, skinless chicken breast or thighs
-extra lean ground beef/ground turkey
-fish: salmon, tilapia, halibut, mahi mahi, tuna, shrimp, crab, lobster, etc
-beans and legumes
-eggs and eggs whites (eggbeaters)
-nut butter (max 2 tbs per day with NO added sugar- ingredients should be nuts and (optional) salt. That’s it)
-dark green leafy veggies (romaine, collards, spinach, kale)
-protein powder (whey, soy, brown rice, hemp)
-nuts and seeds (raw unsalted)and
Healthy fats:
–Extra virgin olive oil, coconut oil, canola oil
-eggs
-Fish: salmon, tuna, halibut, mahi mahi
-lowfat dairy
-Nuts and seeds: aim for raw, unsalted
-avocados (1/4 avocado is one serving)
and to consume food as it was created by nature, in its purest and simplest form. By avoiding processed foods, our bodies can work more efficiently instead of wasting energy on trying to break down and digest chemicals.
******FOR A SAMPLE EATING PLAN, click here
Also, get moving!! 😀
(Source)
For the workouts:
Working out does so much for us mentally and physically. A good workout will burn calories, improve cardiovascular health, build muscle and let those feel-good endorphins flow. Try to do one thing every day to break a sweat (unless, of course, its a rest day).
These workouts are circuit-style. Move immediately from one exercise to the next, and complete the circuit 3 times. Perform the circuit exercises on non-consecutive days, and aim for 3 weights days each week. Combine the circuit exercises with a cardio routine of your choice. Aim for 2 miles, almost every day for beginners and 30-60 minutes 3-5 times a week for int/adv.
Choose a weight that is challenging to finish the last few reps of each set. You should need to push yourself a little to finish (but not hurt yourself!). If you can easily do more that 15 reps of an exercise with a certain weight, you know it’s time to bring it up.
***Remember to give your body at least one full day of active rest from exercise each week. Take the dogs for a walk, do some light yoga or stretching but remember that its during times of rest that our body can repair and grow back stronger.
![031[3]](https://fitnessista.com/wp-content/uploads/2010/01/0313.jpg "031[3]")
This week’s workouts:
Beginner:
– Warm up with 5 minutes of walking or light jogging
Circuit:
–Dumbbell frontal raise (12)
–Plie squat (12)
–Medicine ball twist (10 on each side)
–Jumping jacks (45 seconds)
–Chair squats (12)
–hammer curl (10 on each side)
–Chair dips (10)
–Good mornings (15- instead of holding a barbell, hold a medicine ball at your stomach)
–Bent knee leg raises (12)
–High knees (1 minutes)
Repeat circuit 2 more times for a total of 3 times. Stretch.
Int/Adv:
-Warm up with 5 minutes of moderate intensity cardio
Circuit:
–Lateral raise squats (15)
–Renegade row (12 on each side)
–Bicep curl Plie Squat (15)
–Mountain climbers (30 seconds)
–Stability ball back extension (12)
–Tricep dips (15- with straight legs makes it more challenging)
–Squat jumps (30 seconds)
–Weighted Ball crunch (light weight behind your head- 25)
–Calf raises with wall tap (15)
–Burpees (1 minute)
Repeat circuit 2 or 3 more times for a total of 3-4 times. Stretch.
This week’s Healthy Eating Tips:
In lieu of soda, opt for good ol’ fashioned water (flavor with lemon and cucumber, fresh mint, or fruit slices for some pizzazz)
Aim to consume whole grain products this week instead of refined white flour options.
I really hope you all enjoy the Winter Shape Up. I love putting these fitness events out there and know these 6 weeks are going to be a blasty.
So all of that being said, who’s joining in on the fun?!?
You know I’m cheering for you 😀
Happy Training,
Gina
211 Comments
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I’m in! Time to put all those new year’s goals into action!
Gina,
I randomly came across your blog yesterday and was about to start my own 6 week shape up, so I’m happy to come across someone else’s notes/plans/agendas, to incorporate into my own 🙂 Quick question… what’s your philosophy on working out first thing in the morning? versus any other time of the day? curious to know if the “first thing” in the am work out makes that much of a difference (burning stored fat, etc etc)? thanks very much! looking forward to spending the next 6 weeks with ya!
hey vicky,
that’s so great- welcome to the little bloggy 😀
i’ve heard mixed things about that– i just tell clients to do their workouts when they have the most energy. when you have more energy, you’ll have a more effective workout, hands down.
so excited that you’ll be joining us!
xoxo
Excited to read your upcoming tips… I might try a few of the workouts too!! Summer’s coming = )
I am in!
Thank you for your hard work on this! I can’t wait to start!
Yay! I’ll definitely be joining in for parts of this! Thanks for taking the time to put this together, sweet lady!
Gina, I’ve been reading your website for a few months now. I love your positive energy!! I am soo excited to start this winter shape up. I want to step it up a notch and at the end of the six weeks exactly is my spring break so this is perfect!! Just wanted to thank you so much for your help and advice!
Count me in, exactly what I need right now! I recently found your site and absolutely love it. Your advice is nothing short of stellar!
It’s nice to know there’s somewhere I can go for strength training options. I am a runner, so I have that down, but I never know what I should do in the weight room and tend to avoid it!
I’m in! Thanks so much for doing this!
Curious: When you say five servings of fruits and veggies, is it a combined, like 3 fruits, 2 veggies, or five of each? I’ve heard different schools of thought on it and always struggle to get in enough veggies.
hey ashley,
5 total but the more the merrier 😀
Thank you for this! I’ve been looking to put together a decent circuit training routine for myself, but didn’t really know where to start. So excited to try this! THANK YOU!!!
i’m there 🙂 looks like you put a ton of time and thought into this, which is so appreciated!
Is the 2 Tbsp of nut butter in addition to other fats for the day? I still have that “fear of fat” and limit my nut butter to 1 or .5 Tbsp so I can add other fats at other meals.
hey lori,
yes that’s in addition to other fats throughout the day. it’s mostly for me because i tend to go a little buck wild with the nut butter. it’s better to have a variety of healthy fats
I’m totally in!
Thank you so much for the Winter Shape Up!
You are fabulous!!
this is awesome. Thanks for keeping it at home..cause I can’t afford a gym right now. Am going to be adding this into my weekly routine for sure!
~M
I love your blog! Thank you so much for this shape-up plan! It looks like it will be a lot of fun!
Hi and thanks! I will join in partially (since I am already going to a gym), but it will be great to add some moves from here 🙂 and to improve my diet
I’m in!!!
Thank You so much!!!
I am in and looking forward to keeping up all my hard work!
Wow Gina, this is awesome! I’m really appreciative of all of the work it seems like you’ve put in this plan! It looks like you worked really hard to explain it and figure everything out.
I’m excited to try out some new moves over the next few weeks!
Hi,
Whenever you have a chance, could you tell me what chair squat or chair lunge (can’t remember exact title)is on the beginner cycle?
Thanks, L
hey lisa!
it should have a link if you click on each exercise move that will have a picture and explanation of each exercise
DUH… How did I miss that?
I am so sorry to waste your time!
Thanks so much!
you’re never wasting my time – i’m happy to answer any questions 🙂
hey gina! i’m in on the winter shape-up!! thank you for organizing this and giving us all your expertise. 🙂 my old college roommate and i are sharing a google spreadsheet, keeping track of our eats and exercise to keep us accountable. she lives in cali and i live in nyc so this is the best way for us. thanks again! now i just need to buy a stability ball…
amber,
so cool that you have a cross country work out buddy! what a great idea to keep each other motivated and on track
hope you like the workouts!
Gina,
You are AWESOME! I can’t believe that you put all of this together for FREE!! What a great resource for beginners and for those looking to change up their routine! You are better than a magazine! Thanks for being so motivating!
I am recovering from a foot operation, but I am going to try and adapt and modify your workouts for this challenge! Thanks again!
jen- YOU are awesome 🙂
thank you so much! be careful with your foot and please let me know what you think 🙂
Great tips for use at home!! So many people can’t get to the gym!
love it!!!!! i’m in!!
So excited to participate in the Winter Shape Up, I did your Summer Shape Up and loved it!
whoo hoo!!!
I’m totally in! So excited to do this!
Yay! I will be doing the circuit later on today. Very excited 🙂
so cool- please let me know how it goes! 🙂
Hello from Moscow! I am in! Thanks for a great blog and health advice – have been reading you since summer. Have a great day!
moscow!!! AWESOME 😀
thanks so much for reading my little blog <3 enjoy the workout- please let me know what you think!
I am so in! The circuit seems simple enough, yet effective.
I’m going to be in 2 weddings this summer, so I need to get crack-a-lackin!
This rocks!
I’m in! Thanks for the inspiration and motivation.
You are seriously the best! I am so in 😀 What a great way to shake everyone’s winter blues – you rock Gina!
thank you! <3
so glad you're in! 😀
This is awesome, and exactly what I need! I’ve really let my strength fall by the wayside for, ahem, the past YEAR, and really have been lost about what to do about it! This will provide me with the guidance I need to get strong again, and at the perfect time, too! Thank you!
whoo hoo!!!!
it’s perfect time to kick start workouts and get back in the swing of things 🙂
you can do it <3
yes, i’m in.
Count me in! This is exactly what I need right now. Thanks for doing this! I have to agree with what another poster said- this bloggy is better than a magazine! Thanks for all the time and dedication you put into these shape-ups!
wow, thank you so much!
so excited that you’ll be joining us 🙂
xoxo
This is awesome – i just did it. What a great way to start my day off 🙂 Thanks ! I look forward to the next 6 weeks. How many grams of protein should you aim to get a day?
i don’t recommend a certain amount or percentage because everyone has different needs and goals.
just make sure you’re getting high quality protein in every meal and snack, and you’ll be golden 🙂
so glad you’ll be joining us for the shape up!
xoxo
Love the tips and will definitely try some of the workouts! Thanks!
This is great! All workouts we can perform here at home for those of us with no gym membership. Thank you so much, I know I will be using these workout techniques!
LOVE this!!! I am so excited to participate.
This looks awesome! I’m definietly going to incorporate this in with my training routine- I’ve been missing some strength training in my life! Thank you for posting! I’m also going to work on my inspiration board today (it’s a little late) so thank you for the idea/motivation 🙂
Wow…sounds intense, but exciting and fun!! Thanks for putting this plan together!!
Count me in, G!! I will incorporate this into “Princess Training”. Love that you have beginner and advanced options. You are fantastic! 😀
Gina, it’s so incredible that you take the time to put this out there. I have just started your Intro to Iron, so I’m going to stick with that for now…but I’m following along because I may use this after 6 weeks to change things up!! Thank you! 🙂
Gina,
What are your thoughts on wine during the shape up?
i myself am not going to drink any alcohol for 6 weeks, with the exception of my brother’s birthday weekend (feb 2), when i’ll probably have a glass of wine.
wine does have many benefits, but at the end of the day its still alcohol and full of sugar.
so after the shape up is over, i’ll go back to my once weekly wine/treat night
Yay! This will motivate me in the weight room and keep my healthy eating on track:)
Thanks for doing this! It’s definitely the perfect timing and I will be 100% following 🙂
This sounds great, im going to start it today, i needed something to help me make my workout more exciting and challenging! Thank!
Totally in! yay!
Hi Gina! Thanks for creating circuit workouts that can be done at home, that makes it so much easier for me personally to stick to my fitness regimen, and I bet a lot of other people are in the same boat.