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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Sweet! I love how you’ve broken down the food into groups and – most importantly – allowed for red wine. 🙂
Looking forward to trying out some new ideas!
I just started reading your blog a couple weeks ago, loving the content and format! I’m wearing the same lululemon top in black right now on my way to the gym 🙂 keep up the great work!
thanks, shirt twin 🙂
Hey Gina,
I just got back from the gym and let me say…the workout was awesome! I did it with my fiance and we were both dripping in sweat. Thanks for the awesome new plan!
wahoo!!! way to rock it out! 🙂
My husband and I are both joining you (and we’re about to leave for the gym now)! I am also incorporating two days of hour-long yoga and two days of running. I love having the list of power foods. It’s always nice to glance at it when I’m packing lunches for us for work and what not. Have a great week!
can’t wait to hear how you liked it!
Gina this is awesome that you put this together! Feels like just yesterday you put together your last shapeup…time flies!
Thanks for taking the time to compile the workouts and the food ideas and lists!
I love that the workout can be done at home…for those without access to a gym or for busy mom’s who’s gyms childcare hours are horribly limited (that would be me…lol)
Have a great week!
🙂
have you ever considered doing a full out video? where we can do the moves with you?
yes i would love to but it would take forever to upload it to youtube :/
SO excited! I NEED THIS. Getting so bored at the gym. Thank you!
Such a great idea!! Great food tips, too!
You had me at coffee and red wine 😉
I really love the fitness focus on your blog, the Shape Up looks awesome!
I’m definitely in! I really need to incorporate strength training into my every day routine. Is this plan good to do at home too? What equipment would we need for the entire 8 weeks if we wanted to do the Winter Shape Up at home? Thanks in advance! I am really looking forward to following along!
Looks like fun……I’m trying to up my protein intake to help with recovery from injuries. Do you think, Gina, the Sun Warrior is worth the price tag? I’m a college student and I don’t know if I can fork over that much money. They do sell it where I live. I’ve tried a Nutribiotic vegan vanilla brown rice protein which was so nasty! I want to avoid soy ones but then the others are whey….Sigh.
i promise its worth it- my fave protein hands down
Awesome. I’ll definitely incorporate some of your ideas into my daily rituals! By the way, your biceps are nice & well-defiined
Hey Gina, just FYI, the new Annies ketchup (organic) has 4g of sugar instead of 2g!! Trader Joe’s version still has 2g though so I think its a better option.
I’m in!!
I love that I can do this workout at home 😉 Looking forward to seeing what’s in store 😀
This is wonderful, love the food info and meals here. Great list and workout ideas, thanks!
I’m so in!
This is my first Winter Shape Up. I made a few nutritional adjustments (I’m vegan) but I’m super excited to do your well rounded training plan 🙂
I’m so excited to get started!! Thank you so much I love your blog 🙂
I was dripping sweat and that doesn’t happen often! Thanks Gina for a tough workout!
Thanks for the great suggestions in food. I always catch myself eating the same things and quite often get bored!
This is just what I needed – thank you!!
This is wonderful! I’m looking forward to trying out some of the exercises and food 🙂
sign me up!!!! i saw this last yr and regretted not joining. my health goes in ups and downs and i really want to be able to make in long term, which this could help jump start for me! getting bikini body ready is always sooo hard and ireally want to be able to enjoy the beach with friends and fmaily
I’ve been needing to switch up my gym routine BADLY! I can’t wait to do this workout tomorrow. 😀
I love the list of meals. I’m going to print a bunch of them out. Thanks for the great source of healthy food ideas!
Hi Gina,
I have been reading your blog for a while and LOVE it! I am joining you for the Winter Shape up, I started tonight and it kicked my booty. Your weight loss story also inspired me to try the South Beach Diet to kick my sugar/carb addictions (and shed my last stubbourn 8 lbs.) and it has been WONDERFUL too :). Thanks for all of your tips and advice, your time and expertise are greatly appreciated!
thank YOU so much for reading! i’m so glad you liked the workout <3
Sigh.
What is your take on not being able to finish the routine the first time around? I got through the cardio and most of the first circuit, and then my foot started cramping and I had to stop.
I know I’m in bad shape, but I feel so pathetic right now! Is there room to “build up” to getting through the routine, even though it’s only a week long? Or am I just being a huge baby here?
hey girl,
definitely adjust the plan to suit you needs! why don’t you try the intro to iron pumping plan to start off with??
http://fitnessista.com/2010/01/htp-intro-to-iron-pumping/
it’s perfect for beginners and after you rock it out, you can give the wsu another whirl
Oh wow, that makes a HUGE difference. Thanks for the suggestion! 😀
“It’s not about weight loss- it’s about strength gain, fat burning and energy boosting ”
Ohhhhgirl. THANK YOU for bring attention to this ridiculously overlooked concept. Can you please shout this from the rooftops?!
It’s cool; I’ll do it. 😉
i’ll join you. and include in interpretive dance 😉
Hi Gina!
I’m fairly new to this blog, but am very excited to try this! One question: what weight range would you recommend most these moves be done at? I know everyone is different, but would you say 5-10 lbs? Just trying to get an idea so I don’t fuss with weights way off a good range.
5-10 lbs is perfect. start with 5 and if it feels too easy, try 7.5 or 8s, if it’s too easy, go with 10s 🙂
you should have to push yourself to finish the last couple of reps of each set
I want that meal that’s on the dinner photo! Thanks!! 🙂
I did your workout right away today. Amazeballs!!!! I am definitely going to be sore. I can’t wait for the next moves. This worked out great today because I have a kickboxing class tomorrow. Keep up the good work.
amazeballs!!
I Did the first workout today at home! I Changed it up a little to make it a little more personalized for my body! It was tough made me sweat and left me feeling a little sore. A Perfect work out! I Love the shape up plans and can’t wait to show off the results when the weather heats up !!
whoo hoo!! 🙂 glad you changed it to suit your needs!
I did this tonight & really enjoyed it. I love that it can be done at home! My back pops every time on the v-ups, no pain just pops, am I doing them wrong? I ended up putting my hands under my back & just lifting my legs.
are you tucking your chin in? try to keep your chin up (like you have an apple under it) and see if this helps
Awesome plan Gina, I love the meal ideas and tips. I started a last years plan a week or so ago because I needed a shake up to my routine. I just tried today’s workout and enjoyed it. At the end of the four weeks I suspect I will switch back to last year’s plan since I felt it provided more variation (of course this is week 1 so what do I know?!)
done! i split it up like you said and just finished the HIIT. killer! 🙂
tried this workout this morning and it kicked my ass! thanks gina!
Hey Gina! I’ve been reading your blog for about a year and a half now, and this is the first time I’ve commented. Super lametastic, right?? Anyways, I’m super excited for the Winter Shape Up and I can’t wait to do it up big!
not at all! thanks for saying hi and let me know how it goes!!
I’ve been reading for awhile, but never commented. I loved your summer shape up, and I was really looking forward to this! I’m thrilled it’s all stuff you can do at home. I’m trying to get by without a gym membership,a nd I’m getting bored. I’m getting married in May, so this is great timing 🙂 I did it today, and it kicked my butt. Thank you!
i’m in! I love these workouts! I did your winter shape up last year and have used the the workouts randomly throughout the year when i need ideas!
Ah! I did the shape-up this afternoon, and boy was it more difficult than it looked! It probably doesn’t help that I’ve been taking it easy in the gym for the past couple weeks– this was the perfect thing to light a fire under my booty!
Thanks girl!
awesome!
Girl….you kicked my bootay!! This is exactly what I needed to get myself into gear. I love the idea of eating 5 times a day and my body functions very well on that schedule. However, I have trouble with that bc I am a Kindergarten teacher and it is hard to find time to snack when I am in charge of 24 little monkeys! Any tips or recs for eating 3-4 times a day? Thanks!!
yeahhhh! so glad to kick your booty 🙂
breakfast
lunch
after school snack
dinner
hi gina! thanks for posting this! i’ve been doing bootcamps 2x and also yoga (power hot and hatha) ~ 4-5x weekly as i’m doing my 30 day challenge this month. so i will try to do this also in addition (probably not everyday though)! love the menu/nutrition part of it too! thanks again! x
Thank you SO much for this new workout plan! Love that these are all moves you can do at home, with water bottle substitutions if needed! I’m traveling a lot this month, so this plan looks perfect! Tried the first workout today, and it was MUCH harder than I expected! Love it 🙂
I woke up feeling much better this morning!! Yay!! So here is the plan for this week: Monday-rest day b/c I was sick; Tuesday, Thursday, Saturday-Train for 5K; Wednesday, Friday, Sunday-WSU
I can’t wait to come back and post after I complete the workout!! Thanks again for doing this 🙂
I did the WSU workout last night…wow, what a doozie! I was dripping with sweat! By the time I got to the v-ups, I think people were wondering what I was doing since I was really barely moving…hahahahaha. I’m sore today too!! Looking forward to the remainder of the program!!! 🙂
Day #1 – done! it felt so good to get a REAL workout in vs. 30 mins of cardio on the stars & a few squats/sit ups. Let me just say, the T push ups are SO HARD! I have zero arm strength
Thanks for the motivation G – you are the best! xoxo
This is awesome! Thanks you so much for posting. I have been in such a rut lately and this has got me motivated 🙂
I did this workout yesterday (minus the interval training since I played Ultimate Frisbee last night). I have to admit I am a little bit sore. Thanks for the inspiration – I will be looking forward to the next workout.
WOW such a good workout. I got to the gym and my good friend had just gotten there so I had her join in on the workout with me!! Although we were dying the whole time (and we consider ourselves to be in pretty good shape) we felt amazing after. She’s gonna do the entire 8 week thing with me since we’re both going back up to school this week 🙂 Ps. I told her all about you and how your significant other is a pilot and she’s totally interested because her boyfriend goes to the Airforce Academy in Colorado. Being all the way in New Hampshire at school, she’s really interested in reading how you deal with the long periods of separation.
yup i definitely know what the long distance thang is like 🙂
so happy you guys liked the workout!
Alright, I give in. IMMA DO THIS!!!! LOL! (I addition to my Girls Gotta Move 5K Training) It just so happens that tonight is Cross Training night and i’m going to do this workout! I will do it on all the non-running days. WAHOO!!! I’ll be reporting back later.. ;o)