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! I have been waiting for this for a while since I wanted to do the summer one and decided I was too lazy! Now is a great time because I just started incorporating regular strength routines and I am already getting bored of them! I am sure this will help me reach my strength training goals! Thank you!
Hey Gina!
I didn’t end up visiting that gym. (I will soon!) But, I did just get done doing a 30 minute jog and your Winter Shape Up 2010! It went great! I am going to try to stick with this for the 6 weeks, maybe adding in some yoga classes at the gym and see where it gets me. I am definitely going to get a membership at some point, but why spend the money right now when I can do these workouts in my own home? 🙂 Thanks for posting this – I can’t wait to see the results!
Hey Gina! I’m really excited about your Winter Shape-Up, which is coming at a great time. I love working out, but have been on a haitus since I’ve had a cold for the past week and I was wondering what your take is on the “sweat it out” v. “wait it out” mentalities. Basically, I hate waiting for my sniffles to go away, and I don’t have a fever so I feel like it’s not dangerous for me to try to get back in the gym, but I also don’t want to be the gross chick sneezing up a storm on the treadmill. What are your thoughts?
I’m all about the shape up and healthy eating, and I’ll modify the exercises for what I have in the house. Things are tight, so buying an exercise ball and medicine ball are out, but i’m sure i can figure something out!!
I’m in! I’ve been meaning to add more strength training into my workout. Thanks for creating this plan for us!
Thanks for posting this G! I’m new to the Shape Up terms…could you explain or post a video of the Good mornings and basically all the Int/Adv workouts? Much appreciated!!!
Me! I hope… I keep meaning to join in all these weight training challenges around the web but have yet to convince myself that I have the time. Maybe this week will be the week 🙂
I’m in!! So do I understand it right we are only supposed to the circut training every other day? What do we do on the other days?
I’m so excited!! Thanks for taking all the time to post this, its so awesome!!!
yes ma’am
on the other days, do cardio and/or yoga
Gina! Last summer I couldn’t participate in the summer shape up because I injured my knee. Now that I am recovered, I am able to participate in the Winter Shape up! I just did the beginner circuit – its great 😀
yeahhhhh! i’m so glad you liked it!
I am definitely in! This sounds incredible and I can’t wait to start!
ahhh YES! This is so perfect Gina. Exactly what I need to get my booty in gear and looking good in time for Spring and Summer. Today is a weight training day and I’m definitely doing one of those circuits. Thank you SO MUCH!!
Me! I’m a new follower to your blog and love it! Great tips and great motivation. Thank you 🙂
whoo hoo!
welcome to the little bloggy 😀
so glad you’ll be joining us!
hey gina, i was wondering, do breakfast cookies count as an acceptable breakfast in this meal plan? i don’t add extra sweeteners, just ~1 tbsp of chocolate chips, but i suppose i could swap that out for berries or something.
heck yeah it counts!
try swapping out the chocolate chips for berries or fruit spread to switch things up a little!
I’m in:)
loved the summer shape up so i’m looking forward to this one, especially since i need more focus with my weight training at the gym:)
This is perfect timing! I’ve spent the past few days searching for circuit workout plans and this one lands in my lap!
I’m definitely in!!
I am a cardio queen and need to start lifting more. I was going to do Caitlin’s strength routine you gave her but now I see you are starting one as well. Which one do you recommend to follow? I would like to lose just a few pounds and get stronger overall. Thanks!!
you can follow either one- they’re both efficient and well-balanced plans 😀
I’m definitely in!
hey gina, i was just curious about the 18% body fat…i’m recently recovered from anorexia, if you would like to call it that, and i’m almost back at the weight i was before that all happened, yet my body fat isn’t quite 18%. i had it done a week ago, and it was 16.6%. is that ok for my body personally, or would those 8 extra pounds push me up to that body fat?
♥ lindsey
hey lindsey,
congratulations on turning your health around and taking care of your body- i’m proud of you
if you gain some more weight, it will be a mix of fat and muscle, which could bring your body fat up a little. i don’t recommend people going under 18% in fitness efforts- if your body is naturally under 18%, then that might be healthy for you, but i’d recommend trying to get it to around 18% at least. does that make sense??
best of luck to you, my dear
xoxo
yes it does! thank you gina, it means a lot 🙂
♥ lindsey
I’m on! I’m lacing up my shoes right now and heading into the city for Day 1 of this workout!
I am soo there! I have been kicking up my workouts lately and this is just what i need to keep challenging myself. I want to be the strong & healthy woman i know i can be!
I’ve been reading your blog for a few weeks and I’m so excited to do this! Good luck to all the rest of the ladies doing this!
Sounds like fun 🙂 I’m just getting myself back into weights and ooooh, it will be good to have some different ideas and plans to try out. Looking forward to being stronger and healthier 🙂 Thanks Gina!
This looks great! I’ve been looking for a plan etc (as I find I havent been entirely successful doing it by myself) so this is awesome. I am most definitely in. Thanks!
I’m in! I will also be in the middle of Marathon training but I would also love to try this as well. I’ll be posting most of my workouts on my blog. I always enjoy reading yours! Thanks.
Leah
Such a great idea!!! I cant participate as I’m not allowed to exercise due to an injury, besides light exercises and hand weights, but I will be still excited to read the tips and the workouts for ideas!
And I love how you said “If I feel energized, strong and healthy and my clothes fit well, then I know I’m accomplishing what I’ve set out to.”
I think that is SO true! Weight is just a number, period.
This is great. I can’t wait to get started and I’m excited about the timing – being done just as the sun will begin to shine for spring!
Question – in your last routine you posted a while back you suggested doing 3 reps of each exercise before moving to the next. How come with these we do one rep of each then start over?? I assume that’s what you mean by circuit right?
yup, just to change things up
I’m in!
Is there an exercise I could switch out for tricep dips (maybe skull crushers on a ball?). I’ve had issues with that one in the past and the trainer I used to have suggested I not do them.
BTW so excited!!! Thanks!!!
skull crushers on a ball would be a perfect substitute 🙂
I’m in, too! I’ll be doing this in conjunction with the workout you designed for Caitling @ HTP and the choosingraw/spark cleanse (which also starts today!). So my personal goals are: strength train with your plan or Caitlin’s 3 x per week, stick to the detox/cleanse for the next 10 days, and then move forward with healthy eating habits for the remainder of the 6 week shape up (and hopefully long after that!).
that’s so cool you’re doing gena’s cleanse and the htp workout, too!!
sounds like you’ve got it in the bag 🙂
Oh one other question – you said on the days we do the weight training we should also do some cardio…I assume you do the cardio after the circuit?? Is that right? So day 1 circuit and cardio, day 2 yoga or low/moderate exercise, day 3 circuit and cardio, day 4 yoga or low/moderate exercise, day 5 circuit and cardio, day 6 yoga or low/moderate exercise. But that leaves one empty day?? Is that a day off??
Sorry for all the questions just want to be sure I’m doing it right to get the best results and get my body ready for bikini season!
you’ve got it totally right 😀
the day off is a rest day 🙂
Love it, love it, love it!!!
Hey Gina, as far as body fat % goes – I have a scale that calculates it, along with weight and % water… how accurate do you think these scales are compared to getting your body fat percentage checked at the gym or by the caliper method?
not very accurate (water weight and sodium intake can affect the body fat % shown on the scale), but as long as you use the same method to track your progress, you’ll be fine.. you can still see improvements being made even if the # isn’t totally accurate
YES! so excited! i’ve been in such a strength training rut i need some new workouts so thank you!
I’m in!!!
Hey Gina, just wanted to let you know I just got back from doing the Beginner workout (with one mod. you can see in my blog).
It is a very good workout and i got a good sweat going. I loved it, can’t wait for a new one next week!
yeahhhhh!!! i’m so glad you liked it 🙂
I’m in! I’m in need of some strength training, I can do cardio all day long but when in comes to strength I’m pretty clueless. You rock Gina, thanks for putting this together!
I am super excited to join the Winter Shape Up! I have been waiting for this since I missed the Summer Shape Up and saw how much fun everyone was having!
Gina – This is awesome! I’m going to stick with the plan for all 6 weeks, the beginner version for me, I’m just getting back into working out. I can’t thank you enough for doing this!
count me in! i need some new ideas to freshen up the work-outs. you’re an awesome inspiration…you’re bod is insane! but mostly your attitude rocks 🙂
thank you! 😉
so glad you’re in!!
This is so timely – I had a couple of bad eating days last week and recommitted myself this morning.
You are so awesome to post this information! It is very helpful. I’m still working with my trainer consistently, but will try and incorporate this info too and challenge myself for the challenge period.
I’m definitely starting this…I need to add strength to my routine. Thanks so so so much!
This is SO rad. I am totally in – as far as I possibly can be – I’ll be travelling for the next six weeks through Japan and England. This will be great motivation to try to keep a bit fit and healthy.
I will report in as to how possible it is to stay fit while not just on the road, but on the super-pov-student-in-shared-rooms-in-hostels road!
so excited to try this! even if i had to google all the moves lol 🙂
if you click the links, there should be a picture and explanation for ya 😉
Hi Gina,
I’ve been doing cardio for awhile, so I would really like to do the Winter Shape Up to “pump up da volume” a little bit!
Thanks so much for creating this!!
I am so in!
Thank you for putting this together Gina! I stumbled upon your site a few weeks ago and have so far managed to give up cows milk by switching to Almond (which is so much better) and to incorporate healthy, raw foods throughout the day but I still stumble around when it comes to exercise. I’m so excited about following this plan!
hey amber!
welcome to my little blog and i’m so stoked you’ll be joining us 🙂
almond milk IS way better!
Hi Gina!
I am an RD and like you, I love working out and eating healthy! I have been a dietitian for 5 years now and am studying for my CSSD exam (certified specialty sports dietitian) in February. I would love to become certified as a trainer soon. I love your blog and your positive, energetic attitude. I love finding new recipes, food combos etc of food blogs like yours and your Shape up plans rock. They help me shake things up a bit when im bored with my weight workouts. I look forward to reading every day 🙂
hey gina! i am already doing a shape up program for my trip to jamaica but i can’t wait to get ideas for strength training from what you post. thanks!
Love the Winter Shape Up plan! I’ll definately look to this to spruce up my workouts! Thanks girl 😉
Yay! Definitely in! I totally want to get in shape! 🙂
Gina,
Random Question not associated with this particular post, however what flavor of Sun Warrior Protein do you use, the natural or vanilla flavor?
I’ve gotten into juicing but need more protein in the morning after a workout.
Thanks!
Laura
i use the vanilla because it can mix with more flavors (chocolate and spinach doesn’t sound as appealing to me!) and haven’t tried the natural. i really love the sun warrior protein