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)

food to focus

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)
-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
Annie’s ketchup
-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
*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:


oats (2)

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




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

Perfect protein pancakes



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




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




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


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 🙂



Post Navigation:


  1. Lindsay on January 24, 2011 at 6:09 pm

    Hi Gina,

    Someone mentioned this above, but as fun as these workouts sound, they’re a little hard to execute at a gym. Treadmills & ellipticals are packed so close together, there’s little room to do the other movements. And if you wander too far away from your machine, someone is bound to snatch it up during busy hours! Any suggestions?

    • Fitnessista on January 24, 2011 at 8:05 pm

      try a machine on the end! if not, do the strength moves consecutively, then hop on the treadmill of elliptical and do the cardio portion

  2. Megan on January 24, 2011 at 6:42 pm

    Man, I was shaking in my boots by the end of this workout. I really am enjoying the different moves!

    • Fitnessista on January 24, 2011 at 8:05 pm


  3. Alisha on January 24, 2011 at 6:43 pm

    I was shaking by the end, it put me in such a good place after a long day of work to come home and cook a healthy meal for my family!

    • Fitnessista on January 24, 2011 at 8:05 pm

      that’s great to hear!

  4. Sara on January 24, 2011 at 6:46 pm

    YAY! Week #2 I have a park right by my house that this is perfect for! Excited to try it out tomorrow!

  5. Hannah on January 24, 2011 at 6:48 pm

    my spring goal is to do a marathon. i signed up for the nashville country marathon in april. just trying to get through the tough training, and the cold weather, which is tough since i cannot handle the cold of the north, so spending a lot of time on the treadmill. might try to incorperate some of your moves into my light work out because i so wish i could do it. sounds amazing!! good luck!

  6. ashley@quasichick on January 24, 2011 at 7:07 pm

    I love this, can’t wait to try it 🙂 I love doing things in minute incriments..I just think OK I’ve got this I can do it for 1 minute!
    Are you going to add this week to the WSU widget? It’d be much appreciated!

    • Fitnessista on January 24, 2011 at 8:04 pm

      sure i’ll have to ask my tech guru if she’ll help me 🙂

      • Chelsa on January 26, 2011 at 11:04 am

        I did this workout yesterday afternoon and it was really fun. It kept my heart rate up. I love how both workouts really leave my entire body feeling it. Today I’m sore in all the right places. I think I’m going to stretch it out with a power yoga class later and then do this workout again tomorrow. Thanks again!

        • Chelsa on January 26, 2011 at 11:05 am

          oops I didn’t mean to post there sorry

  7. Sima on January 24, 2011 at 7:55 pm

    So I made some Amazeballz…….and they are ammmmmmaaaaazing. Tastes like fudge. Trying not to eat the other three pieces…..must resist….please make these if you haven’t already. Thankyou for the recipe, this is a good recipe for when my sweet cravings hit.

  8. Reannan @Hotsauce and Handstands on January 24, 2011 at 8:43 pm

    This workout looks amazing. I did some steady-state cardio today, and I am excited to give this a try tmw!!

  9. Stella on January 24, 2011 at 9:14 pm

    I completed the workout today and it was great! Kept my heartrate up and my mind from wandering the whole time. Thanks!!

    • Fitnessista on January 24, 2011 at 10:04 pm


  10. Beatrix on January 24, 2011 at 9:49 pm

    I’m a week behind becuase I was sick all last week, but I guess better late than never.

    • Fitnessista on January 24, 2011 at 10:03 pm

      no time like the present 🙂 rock it out my friend

  11. Chelsea @ One Healthy Munchkin on January 24, 2011 at 9:51 pm

    I’m excited to do this, but I’m going to look like a crazy person hopping on and off the treadmill every few minutes at the gym! 😛

    • Fitnessista on January 24, 2011 at 10:02 pm

      not crazy, HARD CORE 🙂

  12. Holly on January 24, 2011 at 10:05 pm

    Oh hot damn! That was Awesome!!!!! Love the one arm triceps! Thx again for putting this together!

    • Fitnessista on January 24, 2011 at 10:13 pm

      yeahhhh!!! no prob 🙂

  13. jami on January 24, 2011 at 10:41 pm

    another great workout! i was a sweaty mess when i left the gym tonight. thanks again for putting this together.

  14. Rachel @ healthyteacher on January 25, 2011 at 12:05 am

    Ready for week two! I did last week’s workout three times, and I’m looking forward to this week’s!

  15. Kathy on January 25, 2011 at 12:13 am

    Just did the workout today and I LOVE IT!!! definitely a great quick workout that hits all parts of the body. Thanks for posting such great workouts, it really helps to change things up… i’m very much a creature of habit!

  16. Mel @ She Runs Brooklyn on January 25, 2011 at 7:56 am

    I started a few months back with your bridal workout (even though I am not a bride 🙂 ) and at that time I could only do modified push-ups (or girl push-ups as my boyfriend calls them). After doing that plan, and now moving on to last week’s circuits, the T push-ups were doable! Real pushups! VICTORY!!

    Thank you!!

  17. julie on January 25, 2011 at 8:05 am

    my workouts usually consist of running/biking/swimming, and my goal this year is to add strength training to my workouts, so WSU is absolutely perfect. I loved doing this workout – it really mixed things up, so time went by quickly (it was tough – that’s good too!). Thanks for doing this Gina!

  18. Valerie on January 25, 2011 at 9:47 am

    I did this workout before work this morning. I LOVED IT! It kept me sweating and I never got bored. Also, I could tell that everyone else was jealous of how hardcore I was 🙂

    • Fitnessista on January 25, 2011 at 9:55 am

      hahah LOVE that 🙂

  19. LisaG on January 25, 2011 at 10:20 am

    I’m doing a kettlebell workout for six weeks then I’m starting on your program.

  20. Ali on January 25, 2011 at 10:53 am

    Loving your food choices. Thank you!

  21. Laura on January 25, 2011 at 10:56 am

    I finished day one of this today, but I couldn’t run on the indoor track because teams were using it and I felt awkward getting on and off the treadmill (I go to a crowded gym and there’s always a line for it.) So I ended up doing the HIIT from last week and then the strength moves from this week. Do you think that’s an okay swap out?

    • Fitnessista on January 25, 2011 at 2:56 pm


  22. julie on January 25, 2011 at 10:58 am

    This workout was awesome! I loved how fast paced it was! I do these Shape-Ups every year and the workouts keep getting better! Thanks for making them!

  23. Carrie on January 25, 2011 at 11:05 am

    I did the workout this morning. Kicked. my. bootay. And I loved every second of it!

  24. Megan on January 25, 2011 at 11:31 am

    Did this workout last night and loved it! I only had about 35 minutes at the gym so it was perfect. It kept my heart rate up and my mind entertained the entire time!

  25. Amanda on January 25, 2011 at 12:10 pm

    I LOVED this workout! Honestly, I’ve been an avid runner for years and have been looking for a way to spice up my workouts, and have finally found it! Thank you, thank you. It’s only been a little over a week and I already feel stronger!

  26. Ashley on January 25, 2011 at 12:30 pm

    Just finished this weeks workout! I have been looking for something to shake up my treadmill routine and this fit the bill perfectly! Hopefully I can do it again this week!

  27. Heather on January 25, 2011 at 12:36 pm

    I’m not going to lie, I’m a little scared to try your workouts! You are like the fitness guru and I’m afraid of getting my behind handed to me haha

    • Fitnessista on January 25, 2011 at 2:52 pm

      don’t be afraid! alter them if you need to 🙂

  28. Kate on January 25, 2011 at 1:21 pm

    This was a great workout for my lunch hour! Even the guy on the treadmill next to me commented on how intense it looked. Thanks for the great post!

    • Fitnessista on January 25, 2011 at 2:50 pm


  29. alicia on January 25, 2011 at 3:29 pm

    @Heather- I was the same way. I know I am not even close to as in shape as Gina is, but I was able to do most of last weeks work out and all of this weeks! Just do what you can, and modify what you can’t.

    I actually prefer this workout to last week’s. I’m not a big HIIT or plyo fan, I know it’s just because I don’t have the stamina for it. So, this week was much more doable for me. I did not have to modify anything. I did the workout on the elliptical, I was a little skeptical about sprinting, but I was able to work it out!

    Thanks Gina!!!

  30. ashley@quasichick on January 25, 2011 at 5:38 pm

    I did Day 1 yesterday and forgot to post…oops
    It was amazingly tough and I loved every minute of it. I had to do it on the treadmill and hop off to do the other stuff and everyone was stopping to look at me like I was crazy!

  31. Carolyn on January 25, 2011 at 8:43 pm

    Just completed W2D1-whoa! I loved the jog and sprint portion at the end and that the whole thing kept my mind focused. I felt a little paranoid that people were watching me jump on and off the treadmill, but it is better to be paranoid than not working out.

  32. Ari @ The Diva Dish on January 25, 2011 at 9:15 pm

    So a couple of my friends and I got together tonight and did the circuit training and we had a blast! We pushed each other during the difficult parts and completed it! We loved it =] Thanks Gina!!

    • Fitnessista on January 25, 2011 at 11:29 pm

      buddy workouts are way more fun 🙂

  33. nic on January 26, 2011 at 2:19 am

    Since I don’t have a treadmill and belong to no gym, I just did last weeks WOW (could do it only once last week) and am still loving it!! Will do it again this weekend!
    It was interesting to see how i progressed from only doing it once before! Could do the burpees for almost the entire minute and hold the plank for a good 45sec. 🙂
    Will update next weekend! Thx Gina!! Love having a plan on hand for such busy times (have to work a lot at the moment!!)!

  34. Hilary on January 26, 2011 at 7:48 am

    I completed this workout using my bike (set up on a trainer) instead of running since I like to run on the off days. It is totally different from week one, which was also a great workout. No risk of me getting bored!

  35. Kat on January 26, 2011 at 10:00 am

    I did this workout yesterday and definitely feel it today – in an awesome way 🙂 love it!

  36. Kathie @ Frugal Fit and Fabulous on January 26, 2011 at 11:03 am

    Workout done. YAYA…FEELING GREAT!

  37. Jess on January 26, 2011 at 2:33 pm

    Just finished day #2! A little easier this time, but still butt-kicking. Do you think you could link the workouts under your workout tab? (I didn’t see them there, but I’m not always the most observant person so just ignore me if they’re already there!) That way they’ll be easy to get back to in the future, once you take the widget down.

  38. ashley@quasichick on January 26, 2011 at 6:25 pm

    I just finished Day 2 for this week 🙂 and my maman did it with me 🙂

  39. Trisha on January 26, 2011 at 8:20 pm

    Just finished day two for this week! Love the intervals kept me focused & felt amazing afterwards!

  40. KB on January 26, 2011 at 8:22 pm

    Just finished my first time for this workout. It’s great! I actually did it all in the house. Next time I’ll try it on the treadmill.

  41. lindsey on January 26, 2011 at 11:17 pm

    I looooooove this! The last two weeks of WSU have blasted me out of my plateau and back into weight loss success! At this rate, I’ll be rockin’ a fab bathing suit come beach time! Completed it yesterday and am planning to do it again tomorrow after step class. Thanks GINA!

    • Fitnessista on January 26, 2011 at 11:57 pm

      whoo hoo! way to rock it out 🙂

  42. Carrie on January 27, 2011 at 10:06 am

    I am 100% in love with this workout. I always like to switch things up and I get motivated from ideas like this. Thanks Gina!

    • Fitnessista on January 27, 2011 at 10:14 am

      so awesome 🙂 thank you!

  43. Stephanie on January 27, 2011 at 11:29 am

    Did the second workout of the week yesterday! I was able to find a treadmill with more room so I could do the full workout without breaking it up. Loved it!

  44. Chelsa on January 27, 2011 at 1:05 pm

    I completed for the second time this week and feeling awesome. The time really flys by during this workout.

  45. Kristen on January 27, 2011 at 8:49 pm


    I recently stumbled upon your site and I’m really impressed with the workout portion. I really like how you have linked your site to other sites with more indepth instructions. I actually modified this week’s workout to include more mileage on the treadmill – I added time to the treadmill portions and supplemented the Burpies for more ab work (my tendentious can’t handle that much hopping!). It reminded me of a workout I loved last winter from “Women’s Running” that I did pretty consistently to get ready for a spring marathon. Thanks for the great workouts and keep up the good work!

    • Fitnessista on January 28, 2011 at 12:52 am

      thank you!!!

  46. Trish on January 28, 2011 at 11:08 am

    I did day 3 of this weeks WSU! I am in love with this workout, couldn’t wait to get to it this morning! Not only have I busted through my plateau, but I also feel energized & amazing! I wish I would’ve taken my measurements before I added WSU into my life.

    • Fitnessista on January 28, 2011 at 1:52 pm

      aaaaamazing!! i’m so glad you’re enjoying it and seeing great results 🙂 xoxo

  47. Carrie on January 28, 2011 at 3:01 pm

    I made it to day 3! I’m getting the hang of it now and my body doesn’t feel like a limp noodle anymore.

  48. Laura on January 28, 2011 at 3:10 pm

    Done with day 2! Did in order this time and loved it more!

  49. Liz on January 28, 2011 at 7:22 pm

    I was so sore after Monday I couldn’t do it again until today! What a good workout!

  50. Kathryn on January 28, 2011 at 8:11 pm

    did w2 for the first time it!! Thank you SO MUCH for doing these!

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.