Winter Shape Up 2011 Week 2
Hi friends! Happy Monday! Hope your morning is going well <3
Thank you so much for all of your amazing feedback regarding the Winter Shape Up. As I kinda hinted at, I’ve been keeping track of those who left comments when they finished the workout…
This week’s WSU Warrior is:
Ann! Send me an email (fitnessista at gmail dot com)- I’m on my way to the Phoenix lululemon and will get a little sumthin’ sumthin’ in the mail to you this week 🙂
Everyone else, keep rocking out those workouts!! Here’s Week 2 of the Shape Up:
(Just joining in the fun? Check out the intro post with all the deets *here*. As always, check with a doc before making any nutrition or fitness changes)
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
Lean proteins:
-organic 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
-beans and legumes
-eggs and eggs whites
-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 (unsalted)
Healthy fats:
–Extra virgin olive oil, coconut oil, canola oil
-eggs (use the yolk)
-Fish: salmon, tuna, halibut, mahi mahi
-lowfat dairy
-Nuts and seeds: aim for raw, unsalted
-avocados (1/4 avocado is one serving)
Drinks:
-Coffee (with Stevia and fatfree/nonfat milk or vegan milk), unsweetened tea, WATER (8 glasses per day), red wine (5 oz per day) instead of a second snack
Condiments:
–Annie’s ketchup
-mustard
-balsamic vinegar/rice wine vinegar/red wine vinegar
-Salad dressing (make sure to measure and choose ones without weird ingredients– better yet, make your own with lemon juice, olive oil, garlic, salt and pepper or balsamic vinegar with olive oil, garlic, salt and pepper)
-salsa and hot sauce
-hummus
*Remember, what we look like is 80% nutrition, 10% genetics and 10% exercise.
*To cook, always pan sear, bake, roast or grill with a little bit of extra virgin olive oil, organic butter, nonstick spray, coconut oil or canola oil
This week’s meals:
Breakfast
Puffed brown rice cereal layered with fresh berries and plain yogurt of choice
Green juice and chia protein pudding
Crepes with fresh berries, 1 egg
Omelet with 1 egg, 2 egg whites, sliced of cheese, arugula and 1-2 slice(s) of toast
B-fast sandwich with smoked salmon, goat cream cheese and spinach
Lunch
Grilled cheese on brown rice toast, tomato soup, salad
Sweet potato with goat cheese and chives, steamed asparagus
Chicken (or shrimp) salad with raw Caesar dressing
Brown rice tortilla wrap with organic deli turkey (or sliced veggies), goat cream cheese, mustard, an apple and a small salad
Mung bean pasta (1.5 servings) with marinara and a steamed artichoke with organic butter
Dinner
Brown rice sushi and seaweed salad
Crustless quiche and steamed broccoli
Mexican pizza (brown rice tortilla topped with fat free refried beans, shredded cheese, lettuce, tomatoes, olives and salsa)
Chicken, shrimp or veggie fajitas
Lemon and herb tilapia, roasted asparagus, baked sweet potato
Snacks
Amazeballz!!!! (one is the perfect snack size)
Black bean dipped and sliced red bell pepper
2 egg whites on toast
Bowl of berries, sliced veggies and hummus
Banana (or 1 brown rice cake) with 1 T almond butter
Smoothie with 1 C almond milk, 1 scoop Sun Warrior, handful of frozen fruit
Larabar
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WOW (Workout of the Week!):
This week’s workout is a track workout with no rest in between sets. Cold outside? No worries- you can do this on an indoor track, or on the treadmill… Hop off to the side to do your strength moves, then get right back on.
Complete this workout 3x this week, on non-consecutive days. On the days you don’t circuit train, take a class you love, do some steady state cardio (30-45 minutes) or active recovery. Make sure to give your body at least one day of active rest each week (walking the dog, easy yoga, nothing too strenuous).
*The entire workout should take 30 minutes-ish.
*All you need is yourself, a pair of dumbbells (or water bottles… or soup cans), and a way to run – an elliptical or stationary bike is a perfect substitute for the cardio portion. No excuses, play like a champion 
| Warm up | 5 minutes |
| Walking lunges | 1 minute |
| Sprint | 1 minute |
| Wall push-ups (or full push-ups) | 1 minute |
| Jog | 3 minutes |
| Sprint | 30 seconds |
| Squat (10x), pulse (10x) | 1 minute |
| Burpees | 1 minute |
| One arm tricep dips | 1 minute |
| Reverse plank | 30 seconds |
| Jog | 2 minutes |
| Clean and press | 1 minute |
| Deadlift to high pull | 1 minute |
| Jog | 2 minutes |
| Sprint | 45 seconds |
| Bicep curls | 1 minute |
| Calf raises | 1 minute |
| Jog | 1 minute |
| Sprint | 30 seconds |
| Jog | 1 minute |
| Sprint | 30 seconds |
| Jog | 1 minute |
| Cool down | 5 minutes |
| Stretch |
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You know I’m cheering for you! Each time you complete the workout, please leave a comment on this post and we’ve been using the hashtag #wintershapeup on Twitter 🙂
How are you feeling after last week? If you’re not WSU-ing, what Spring fitness goals are you working towards?
Have a great day and I’ll see ya this afternoon from Phoenix 🙂
xoxo
Gina
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So much fun! I know you say that ONE amazeball is the perfect snack size……but it’s so hard not to have more!!!! I seriously have to lock up my freezer so that I won’t eat them all in one sitting! 🙁
hahah i know what you mean- they’re so good!! i’ve def had two.. or three 😉
I feel great after last week’s workouts! I’ll be starting with this new routine tomorrow!! Thanks Gina!
You are awesome and make it look so fun and easy, the food part, too!
I’m actually doing the 16 week workout in The Female Body Breakthrough right now, trying to work on my strength, but if I wasn’t, I’d be doing this!
yayaya!! Cant wait to start this week’s..Looks FUN!!!
Amazing workout.- one arm tricep dips -ouch 🙂 It kicks my butt! I really need to start asking for brown rice on my sushi, i just don’t think about it when i order it and then regret it..
hey Gina – I tried last weeks wsu work out a few times, and OW! hurts so good, can’t wait for this week! I wanted to ask if you’ve had any more run-ins with meat lately in your diet? I’ve been having an internal struggle for a while now…been veggie for about 2 years, and have gained maybe 5 lbs since that i can’t seem to shake (which is a lot on my 5’1″ frame)! Your change to eat meat, has kind of kicked up my thoughts about going back…interested to know if you’ve had more, or thought more about it.
That workout sounds great Gina! And I can’t believe I’m saying this, but it’s only 10am and you’ve given me some crazy brown sushi cravings… it’s been wayyy too long!
Yeah for week 2!! And I can’t wait to make your amazeballs!! =]
This is great. Thank you thank you for the lunch menu. I’m always at a loss for lunch (mainly because I need something quick for during work) but these are all great ideas!
I’m not doing the winter shape up now since I’m training for a marathon in April but I am doing two strength training sessions a week!
I just realized again how much I love working out…I can’t wait to do this one later today!
ahhhh that sushi looks devine!
I’m not doing the WSU, but I am doing my first full marathon in March, so I’m hitting the pavement for some serious miles this spring!
I’m a bit of a gym newbie and am a little worried that people might get annoyed with me if I keep jumping on and off the treadmill. I was planning on trying to go before work when it’s less busy, but do you have any advice on gym etiquette when doing this type of workout? It looks awesome, just don’t want to step on any toes!
our campus just added Hip Hop Hustle (from the same company as Turbo Kick) to the group exercise schedule, so that’ll be a fun new workout for me this spring! 🙂
nice to see week 2! looks awesome. i haven’t been doing it, i’ve been super sick uhg and going on vacation soon, but when i get back i will be gettin back into something and this is a nice outline to follow
I love how you can fit all your food perfectly in that lunch box-mine would be all crammed and slammed in there! Great WSU!
Im training for a half marathon in 3 weeks! I ran 12 miles (personal distance record!) yesterday and my legs are screaming!!! Im planning on hitting up the winter shape up after the race (and recovery!).
I did the workout this morning & LOVED it (even more than last weeks)! I was sweating, perfect way to start the day!
Since this week I’m going through BodyPump withdrawal, I’m excited to have something new and fun to do- I wish I’d remembered to check your site before this morning’s workout! Definitely going to do this tomorrow, though!
Can’t wait to try this out G! I love the health advice you’re putting out there, this kind of thing needs to go mainstream!:)
My fitness goals for the Spring are pretty much just to deepen my yoga practice. Yoga is such a wonderful complement to being a massage therapist, not to mention I just love that post-yoga glow feeling I have! I’ve been practicing 5-6 times a week recently and just super loving it all!
I want a lunchbox like yours!
Out of curiosity, is there a reason for the max 2T limit per day on nut butters?
I have a healthy fat question. =) I have recently discovered that popping popcorn in coconut oil tastes AMAZING!!!! I mean seriously delicious. I read contradicting views on if it’s healthy, I mean on the label it does say its saturated fat. Are there different kinds, that are processed differently? How can you tell if it’s the healthy one or not?
I do not want to give this delicious popcorn up! lol please help me understand =)
I love the eating plan – I am actually starting a Sugar Detox today, and I’ve been looking for an actual plan – more than something that just lists what foods contain sugar!
I too need to deepen my yoga practice! Such a great way to strengthen mind, body, and soul.
Love those snackies!
LC
I’m working towards beating my last half-marathon time, so I’m trying to get in more speedy runs! Also trying to put more emphasis on strength training…love the benefits of it! 🙂
I know you were going to start a cleanse. Did you do that? How did it go? What kind of cleanse would you recommend?
I love all of your clean foods. Most of these foods are a staple in my diet.
Gina your workouts/foods to focus on are awesome! Thanks for taking the time to compile this…I know it takes a long time to organize posts like this….both in terms of just coming UP with workouts/foods,and then actually posting about it. So thank you 🙂
I love the sushi pics 🙂
And that’s one lucky girl who’s going to score some Lulu!
Your cleanse/detox…keep us posted on how it starts off for you when you have time.
What a lengthy and detailed post– good job, girl! Hope your detox is going well….
Awww, you’re coming to my area!!!! I’m definitely adding this workout into my weekly plan this week! 😀
I am training for my first 10M (Cherry Blossom 10M) and than 3 weeks later my first 1/2 M. I have an unrealistic goal of sub 2 for my 1/2 and 1:45 for my 10M. My first race on Thanksgiving was a 10K that I did in 1:06, and that was only after a month of running training. I have been a gym rat basically for the past 2 years so I guess I was already in pretty good shape cardio wise. Now I just need to get faster!!
I wanted to make the Quiche you mentioned under dinner suggestions, so I clicked the link to get the recipe and saw the Chocolate PB cupcakes also in that post. All I can think about today is how much I want one of those cupcakes, haha. They look redonk amazing…I might have to conjur up some excuse to bake them 😉 Thanks for the Week 2 workout–sweaty beast here I come!
My spring fitness goal is to run 5k without having to take walking breaks. I don’t know if I will get there, but I am sure trying 🙂
Hey Fitnessista!!
Your WSU looks great, however im training for a Maration on April (my first full) It’s been too cold to run outside, (like 10degress and below.) Any suggestions for training on the treadmill? (I should mention for me treadmill= short attention span.) Thanks for your help and great recepies!!!
I got distracted while making a batch of Amazeballz last night, they definitely don’t look like yours but they ended up tasting good still. Excited to try my hand at them again. Good point on the one ball being a serving size, I could see these going quickly into my mouth.
Feeling good after week one of the WSU and ready for week two. My legs are feeling tight today between the Lululemon bootcamp, hike on Saturday, and Tucson 5K yesterday. I see a yoga night coming my way!
Hi Gina,
I just want to say that I did this workout today and it was awesome! Thank you for taking the time to put this together and posting it. I am a busy mom of 4 and I workout anywhere between 3 to 6 days a week, depending on my schedule. This workout fits perfectly with my schedule.
I’m ready for week 2! Did the WOW today and loved it…although I had to break it up a bit because of the lack of space next to the treadmills at my gym. My fitness goal for this spring is to train for my first half marathon at the end of April!
Ooh, just completed your Treadmill Interval Fun workout and def don’t have any steam left for this…but tomorrow morning? watch out!
Hi Gina! I have been a lurker for sometime now and have learned so much from your blog. I needed to get back into working out, so I saw your WSU today and thought ” why not, I don’t have a plan yet.” Phew, I haven’t had a great workout in so long! That was awesome! Thank you for doing this. I did add some ab work at the end. I always like to do that for some strange reason! haha! Bueno!
I’m curious, what do chia seeds taste like? I keep seeing them everywhere!
Loving the WSU workout posts! I’m going to print this out and bring it to the gym tmr… meeting a GF for some weights and this’ll be perfect! Thanks G 🙂
This workout looks great and I will give it a try tomorrow. I try to eat as clean as possible, no processed food, make homecooked meals etc. My husband really wants me to make sushi at home. I never feel guilty after eating sushi, its the one food I feel healthy eating. Going to make amazeballz tonight. Can’t wait…..
The track workouts were my favorite part of Summer Shape Up, so I was really excited when I saw this week’s WOW! It kicked my butt, for sure, but I already feel stronger. Thanks for a great workout 🙂
this one’s hard because it’s hard to go balls to the wall for 1 minute, but if i don’t i feel like i missed out since there’s no repeats!! good workout!
looks fantastic. I can only imagine how hard you work on this!
My spring goals are opposite of most, I am putting on 5 lbs of pure, solid muscle. 🙂
Totally unrelated to this post but just want to say that I did Zumba for the first time tonight and OH. MY. GOD. Aaaamazingly fun! Booty shake deluxe <3 Thanks for the daily inspiration girl! 🙂
whoo hoo!
I like what you said about 80% nutrition, 10% genetics and 10% exercise??? Is that really true??
i really think so