Winter Shape Up 2011
Hi friends!
It’s time……
Welcome to the 2011 Winter Shape Up!
Here’s the dealio:
-For the next 4 weeks (on Monday), I’ll be posting a workout of the week, as well as 7 dinner, lunch and breakfast ideas + 10 snack ideas. After the initial 4 weeks, the entire plan can be repeated so that it’s an 8-week program
-The WSU begins towards the latter end of January, so that when the 8 weeks are over, the sun is just starting to peek its sunny face out. The winter layers come off just as mayjah results have occurred.
–It’s not about weight loss- it’s about strength gain, fat burning and energy boosting 🙂 If you choose to join in the fun, do it sans pressure and adjust anything you need to in order to suit your nutrition and fitness needs.
-Please check with a doc before starting anything new and be SMART- if it hurts, don’t do it!
Eats: As far as eats go, aim to eat 5x day– 3 small meals and two small snacks. As a rule of thumb, try to follow the 3-2-1 principle: 3 parts carbs, 2 parts protein and 1 part healthy fat for each meal.
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
Yogurt of choice (watch the sugar), 1 scoop of protein powder stirred in, berries, 1 T almond butter
Goat cheese and strawberry stuffed French toast
Omelet with veggies, 1 egg, 3 egg whites, salsa, and one piece of toast (or small bowl of oats) on the side
Lunch
Mung bean pasta with cheese sauce (Daiya or goat cheese, almond milk to thin it out, nutritional yeast and a little lemon juice) + salad
Salad beast with any veggie under the sun, shrimp + a piece of fruit
Smoked salmon sandwich with a salad or some soup
Chicken and vegetable pho with brown rice noodles, seaweed salad
Greek style quinoa (quinoa with cheese of choice, chickpeas, kalamata olives, tomatoes, bell pepper, mint, parsley, oregano, sea salt and pepper)
Quesadilla with salsa and fajita-style veggies
Smoothie (1 C milk of choice, 1 serving protein, frozen fruit, stevia) + salad beast
Dinner
Dijon salmon, mashed sweet potatoes and wilted spinach
Chicken Pita with tzatziki sauce (yogurt of choice blended with a few slices of cucumber, parsley, mint) + Greek salad
Fish tacos with baked tilapia, soft corn tortillas, salsa, black beans and veggies
Curried cauliflower with veggies, with fish or cheese of choice
Snacks
Organic turkey slices with cream cheese, veggies
Hummus with fresh chopped veggies
Larabar
Apple with 1-2 T almond butter
Baked vegetable “chips” with salsa
Omelet (1 egg, spinach, cheese of choice)
Small smoothie (1 C milk of choice, 1 scoop protein)
Fruit salad
Green juice (homemade or from the juice bar)
Yogurt and berries
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WOW (Workout of the Week!):
This week’s workout is meant to be done circuit style, with little to no rest in between sets. You’ll do 12-15 reps of one exercise, go to the next exercise (12-15) and then repeat #1. You’ll do this 1-2 more times (for 2-3 sets total of each exercise). Each exercise in one circuit will be completed 2-3 times, then the cardio blast, and you’ll move on to the next circuit.
Complete this workout 3x this week, on non-consecutive days. On the days you don’t circuit train, do some cardio (spin, run, take a fun class) 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 an hour. Feel free to split it up (circuits in the morning, HIIT training at night).
*ALL of these can be done at home, with some dumbbells, resistance bands or water bottles. No excuses, play like a champion 😉
Warm up: Cardio of choice, 5-7 minutes
Circuit 1:
1. Plie Squat and Bicep Curl combo
2. Bent over row kickback (12-15 on each side)
*Cardio blast: Jog in place 1 minute, burpees 1 minute, mountain climbers 1 minute, plank 1 minute
Circuit 2:
2. T-push-ups
*Cardio blast: Jump rope (or fake jump rope) 1 minute, jumping lunges 1 minutes, pulsing squats 1 minute (squeeze your booty!)
Circuit 3:
1. Calf raise and overhead press
2. V-ups
HIIT workout: 15-20 minutes (Alternating 1 minute 30 seconds easy peasy with 30 seconds balls to the wall intensity. You can do this by either sprinting or adding in incline for tough hills during the intervals)
Cool down, stretch.
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So are you joining in the fun?
You know I’m cheering for you! Each time you complete the workout, please leave a comment on this post so we can support each other and I love to hear your feedback 😀
Happy training!
xoxo
Gina
206 Comments
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I can’t start this until I get home tonight (I have classes for the next eight hours, OOF!) but I can’t wait to get into this. What a wonderful idea, thank you for sharing! 🙂
can’t wait to start the winter shape-up! i’m training for a big race too, will you be using this as your cross training?
Looks awesome girl!!!!
Thanks girl! Can’t wait to kick it off:) Slash your plan is rockin’, it’s going to get so many people interested in healthier lives!
you are awesome! I am SO going to follow this with everyone! YAY!
This looks great! Thank you. I’ve always been a runner (a scant one at that), but one of my new year’s resolutions is to incorporate strength training and other forms of cardio. I am going to try this to the t. Good job putting it together!
Love this!!! Def. joining in!!! Will keep you updated on how it is going!!!
Super super super! Great work Gena, and you look so cute in your vlog ;). I love you Bento Box too by the way! I used to bento back in the day..
x sabine
i am most excited about the food ideas. I’m in a food rut. I think its the fact that I live in New England, and currently have like, 3 feet of snow on the ground….I’m a little blah-ish. But, good food ideas and workout ideas should help.
One word : awesome! I’m especially excited about the food ideas! 🙂
PS You’re really beautiful in your introduction video!
aww thanks girl 🙂
Excited about this, I haven’t done any of your Winter Shape Up workouts yet, but I love the Bikini Body workout!
Also… I love that you said balls to the wall. 🙂
I always love your Winter/Summer Shape Ups!! I’m already working on a 6 week strength training plan, but I’m excited to start incorporating some of these workouts into my routine.
Hope you are well Gina!
This is great, thank you! I’ve been looking for a good workout routine to do at home inbetween the days I run. Is there any activity we can do inside that would work for the HITT segment?
sure whatever cardio you’d like 🙂 hiit will give you awesome results though
I have never done your shape up workouts, so I am super excited to join in!!
WOOOHOOOO! Awesome post Gina! I’m probably going to incorporate some of your WOWs in my own fitness program over the coming months, and this post is so inspiring!! You clearly put a ton of effort into this, so THANK YOU!
You plans are great. I haven’t actually tried one myself since I teach gym classes and have a hard time teaching and doing something else throughout the week but I have recommended people who ask me for fitness ideas to review your plans. Great work!
Also I saw this article this morning and thought of you…
Subway is testing out gluten free bread!
http://calorielab.com/labnotes/20110113/subway-restaurant-testing-gluten-free-sandwich-bread/?utm_source=CalorieLab+Newsletter&utm_campaign=8b0e9a0ba6-01241_15_2011&utm_medium=email
wahoo!
Thanks! Looks good. Could you suggest something besides the T-push ups? I can’t do those or burpees b/c of wrist surgery last year. I can do plank with one first though!!
i’d do chest press w dumbbells (lighter weights)
for burpees, use the modifications in the video
Looks great! I am going to try this right after I get back from St.Lucia!! 🙂
Great job girl – I don’t know if I’ll follow the workout part (starting training for a half mary in May) but I am definitely going to incorporate those meal ideas!
Yaaaay! I love your shape ups! I REALLY like how you have layed out meal options, that is really helpful.
yay! i am sooo excited for this. thank you for putting this together and sharing with your readers. i will be sure to check back in to let you know how things go. i’ve been trying to build more muscle mass, so this is perfect!
You’ve outdone yourself again Gina! I can’t wait to jump in and get started!
Love this! Looking at this on my iPhone but looking forward to being able to copy/paste/print! 🙂
thank you!
I LOVE how you expanded it this year and included all the meal ideas and video- so fun!! I did this last year and it was awesome, plus I loved that it gave me something to do in the boring winter months. I can’t wait to start this next week! Thanks for putting it together!
Would totally love to do this if I weren’t in race training mode, but I’m still going to incoporate some of your strength moves into my x-train days!
Thanks for a great plan!
I can’t start today, but I’m definitely starting tomorrow. I’m so excited for it!!!
I’m so excited to start this! I need to confuse the heck out of this body…I’ve been in such a stagnant workout routine for the past few months. I’m pumped!
I’m finishing up another plan right now & then will begin this in 2 weeks (so ill be a bit behind but that’s okay!).
Thanks for doing this for your readers! I’m going to try and follow your eats suggestions!
Great plan!!!! May have to throw this into my workout today!
Definitely love to see how you arrange all of this! I have been doing fitness classes so i might not participate 100% but i will definitely go through it and maybe work through some of it while i am at the gym
U rock! Enough Said : )
I love HIIT! Short and effective !
really great. nice work!
Yay!!! I was so hoping you’d be doing this again! 🙂
Is it bad that the only thing I really want to comment on is that awesome lunch box?? lol I’m a sucker for compartments!!
This plan looks awesome, though!! Can’t wait to start it 😀
I have been taking a class at the gym that is very similar to the exercises that you have provided and I want everyone to know that they work and make you feel amazing afterward so definitely do them, I know I will be!
Thanks Gina!
cute workout top, Gina! Is it lululemon? I’ll definitely be incorporating some of the Winter Shape Up moves!
Thanks 🙂
How fun! Thanks! Can’t wait to start it!
first time i’ve done one of your shape ups, gina! i’ve been reading your blog forever and it’s was an encouragement to me as i started exercising daily, slowly adding in yoga and weight training. i think i’m finally ready to hang with a shape up program, looking forward to seeing results!
Your purple lunch box is super cute. Where did you get it?
I am in starting tomorrow. We are currently driving 650 miles home. Thank you so much for the work you are putting into this.
I’m in 🙂 So excited and I love that I can do this at home. I am training for a 5K so I am going to alternate my run days with your WOW!! Thank you so much!!! You have just made my hectic life a little easier 🙂
OH MY GOODNESS, I have been working out all winter at the Y but I can tell that I haven’t been pushing myself. I’m POOPED OUT! I want to thank you for posting these workouts. I am going on a cruise in a few weeks but I will print out the workout and do them while on the boat!
Super excited about this & ready to get into an awesome workout routing 🙂 Thanks Gina!
I’m taking this to gym tonight! So excited 🙂 Thanks Gina!!
on my way to the gym to try this right now !! So exciteedddd eeeeeeeee. Thanks Gina you thaa best
I wish I could commit to this right now, but with working 40-50 hours a week and going to school, I just can’t! I have recommitted to practicing at least 20 minutes of yoga 5-6 times a week, and attending at least one hour long class a week at my studio, and I’ve been jog-walking the dogs instead of just walking, so I’m on my own little path and it feels good! I am also doing a bit of an elimination diet this week to get some tummy issues sorted. You are always a wonderful source of inspiration, and I love the videos you do! 🙂
I am bookmarking this page! So excited!! Thanks for doing this Gina 🙂
I’m game!!!! I’m at my weight loss goal (20lbs!) and was starting Chalean again, but I think I’ll try out the winter shape-up instead!!! It’s always fun to start with others. I’ll stick with trying to get my cardio through one Zumba class a week, and then Your Shape on my xbox. I’m so excited to get started. Today is a strength day, so I can’t wait!
Those chile rellenos look ah-mah-zing! I grew up eating those babies so I will have to try your recipe. I so was going to make some Dijon salmon tonight too 😉
I will have to give this workout a try – esp. Since I will be confined to working out at home in a small space this weekend. Thanks!
This looks awesome–Im definitely going to give it a shot! I love reading your blog you have such great ideas and creative ways to get people motivated!!