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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did the workout yesterday, loved it, was sweaty and shaky by the end. and today my shoulders and glutes are sore! also, this morning for breakfast i had my first breakfast cookie ever. i never, ever, ever eat breakfast, but i know that’s not a healthy habit and i want to change it. i managed to eat half of the breakfast cookie this morning and saved the rest for tomorrow. i have so much more energy today than usual!
Hi Gina,
I completed this workout this morning and LOVED it! I really appreciate that it doesn’t need a ton of equipment or the gym. I especially appreciated that this morning when I woke up and there was a foot of snow on the ground up here in Michigan! If I didn’t know I could workout at home it probably wouldn’t have happened. haha
I loved the combo moves! They made me feel like I was working way harder than just squats or just curls… Thanks! I look forward to doing this again Thursday and Saturday =)
Did my first Shape Up thaaang last night before kickboxing class (which I subbed for the HITT part, hope that counts) 🙂 and it was AWESOME! Got my sweat on and I’m perfectly sore today. Love that feeling!
I gotta say, I love your blog. I rarely comment, but am a very devoted reader and get super pumped whenever I see an update for Fitnessista in my Google Reader. I am constantly telling my friends about stuff I read here – food, workouts, etc. 🙂
Oh, I also did the solo spin workout this weekend and it was fabulous. The songs were great! Decided to listen to them while doing the shape up, as well.
I just did this and loved it! One of my resolutions this year is to do more strength training, so I bought hand weights and its been really good so far! (It helps that it’s been snowing like crazy so I can’t run outside…) Strength training is HARD (I can’t complete all of the reps yet on some of the moves) but really satisfying!
AAHHH!! SO EXCITED!
this will be my first “shape up” that I will be participating in, and I can’t wait! (that being said, I did partake in some french toast this morning…). I need something to get me out of this rut! This seems perfect!
I’m heading off to the grocery store now to pick up some cubanelle peppers (am working my way up to Poblano)! and I can’t wait for the workout tonight! (i think ordering some new workout wear from lululemon is in order!)
thanks again for all the awesomeness!
hi! i did the workout last night with a few modifications. i worked both of my jobs yesterday, so i only had 40 minutes at the gym before they closed. i did just the weights without any of the cardio blasts or hiit. with a warmup and stretching, it timed out perfectly. i’m planning to do the complete workout later this week–hopefully twice. thanks so much for putting this together!
WOW!! i just finished my first workout!
or i’d better say it totally finished me!! and i even scaled it down a bit! 😉
LOVE IT!! thank you!! can’t wait to see how much stronger i get! 😀
Just did this and it kicked my butt! I did it after my kickboxing class, so I was only able to handle 2 sets of everything, but it still worked. Can’t wait to do it on Thursday. Hopefully I can bang out 3 sets. Thanks for this wonderful workout!
This is day 2 for me and I did cardio at the Y. My arms and back are sore–a good sore!! Hopefully will be ready to do the circut workout tommorow. Is this where I check in?
yes this is the place! 🙂
Hi Gina – I did my first day of the WSU today, it was killer – in a good way! Worked perfectly at home, but I have to say, midway through the mountain climbers my muscles were shaking! Thanks so much for putting this together, it’s a great way to stay on track, and I’m excited to see what else you have in store for us!
Yay! I completed this today! Love the workouts and the fact that I can do them in my apartment gym or outside!
Thankkksss!!!!
Gina,
Thank you, thank you, thank you so much for this workout! I was in such a foul mood this afternoon after being stuck inside AGAIN b/c of snow and ice…I didn’t want to workout, but I forced myself to complete this one! By the end I was sweaty…shakey…and SMILING!!
You rock!
YOU rock! way to motivate yourself and turn the day around 🙂
Love the blog but have never posted before. I just did this workout and I was shaking even though I only did the weights and cardio blasts!
I was wondering if you could post some guidelines on stretching such as how long to hold each stretch, how many stretches for each muscle to do and maybe some example stretches. This would be a great help. Thanks for the great workout!
thanks for saying hi! so glad you liked it 🙂
great idea for a post! for now, hold each stretch for 15-20 seconds and def stretch your calves, hamstrings, quads, shoulders and triceps
Hi Gina, I just finished my first WSU and loved it! It was def not easy but thats why I like it…its great having new motivation and a challenging workout. I had to make some variations but I’m excited to see how I progress and get stronger. It’s my first time following one of your shape up workouts…thanks so much for posting these! 🙂
Great work out! I did two sets. I think I’ll try for 3 next time. I had to do the pushups on my knees and then I lifted up to do the sides. And I could not to the v ups, I did some bicycle crunches instead? I was sweating bullets. Thanks! I’m gonna do some measurements tonight.
Started day one yesterday and ran outside today…back to the weights portion of WSU tomorrow 🙂 excited! I’m sore in a great way today!!
I wrote this workout down last night and did it with a friend bright and early this morning. I had to modify some of the cardio in the circuits because I sprained my ankle 2 weeks ago so I have to be mindful of that. This workout was so easy to modify and all we needed was a set of weights and a little room. I am pleasantly sore in all the right places! We definately plan on making these apart of our regular routine. I am 80 days out from my wedding and cant wait to tone some areas up! Thank you!!
I did it!! And it was fabulous :-). My legs are a bit tight this morning but I am thinking it that it is nothing some wonderful yoga won’t cure yay for doing it again tomorrow! Thanks for the motivation.
Did the HIIT this morning before work, and just finished the circuits. AMAZING! Love this workout! I am def sore,(in a good way!) and can’t wait to see what you come up with next week! Thanks so much for putting this together!
What a great work out! I just completed it for the first time this evening and it kicked my butt, which is a good thing 🙂 Thanks for putting this together..it is so much easier to stay motivated with a plan like this. I also like the cardio blasts and the fact that it is set up in a simple way (one minute of this..etc), the second one was super tough!
I looooooooooooooove that you post these. They re-energize me and get me excited about going to the gym again.
Just did the workout for the 1st time, and I loved it! I think burpees may be my new favorite exercise. Thanks so much for taking the time to create these plans. I’m working on losing about 20 pounds, and getting into really great shape, so I love the extra motivation. It’s so awesome of you to do this! 🙂
Hi Gina,
I did the Winter Shape Up last night and it kicked my butt! Well, it really kicked my shoulders to be honest — the burpees/mountain climbers/plank combo and then the t pushups were killer. I loved it!
I DID IT!! Last night was workout 1 for the week. I am doing it on my “Cross Training” days of my “Girls Gotta Move 5k training program”.
This workoutis NO JOKE! (mainly the cardio bursts) I did not do the HIIT yesterday because im doing the GGM5k and it’s my first week “back at it” but im going to add that in next week.
Questions…….
1) V-Ups: I CANNOT do these. I have a herniated disk in L4 and i forgot I cant do this until I tried them last night. OUCH! What is a good alternative? I did bicycle crunches is that okay for an alternative exercise?
2) Jumping Lunges: I have meniscus tears in both knees (yikes). I can do them with my braces but when they act up I can’t. I did a few but didnt want to injur them…is/was it okay to do regular lunges as an alterative?
3) Mountain Climbers: Wow! I need work. I was only able to do 20 seconds..then resorted to the small alternate version from Jillian Michael’s 30 Day Shred. Is that oka?
1) bicycles are a great option- try laying leg raises too
2.) reg lunges are great- or even lunge with one leg and pulse for about 10, then switch
3) totally ok!
always adjust the program to suit your needs!
Thanks so much!!! I did not think of laying leg raises or pulsing the lunge. Great alternatives and will raise my heart rate up a bit more than the others. Thanks so much! :o) I’ll incorporate them next workout!
This was day 2 of wsu for me! Thank you for putting this together, I’m loving it!
Day 3 completed & im having so much fun! I did the winter workout & intervals.
Made it through my first day (I was a little late in catching up with your blog). WHEW! It felt so good and the HIIT at the end was perfect.
I did the Winter Shape Up this morning at my gym. I’m training for a marathon so this is GREAT cross training. I can already feel the soreness coming on….love it! And can we talk about how hard the freaking T Push Ups are!? Thanks so much Gina for spicing up my work out!!!
w0wza I did the first workout today and I can say that I’m sufficiently out of shape…but loving it!!
whew! i did the WSU today and it kicked my booty! my floor was soaking wet-lol
I just did the workout and it was bad ass… I feel great 🙂 Thank you
Just finished my first WSU workout. I went for a run this a.m. and factored in some HIIT and then did the circuits this afternoon. I’m going to be SORE! In a good way.
wow! my second day doing this and i’m SORE! those plie squats are killer; do you have any streches for the parts of my legs i didn’t know existed?
haha, sorry you’re sore- hope it’s a good sore, though!
http://physicaltherapy.about.com/od/flexibilityexercises/ss/Legstretches_2.htm
on each page there are a few great leg stretches
I completed day two of the shape up today at home! I Kicked it up a notch from monday and definitely felt like it was a whole new, tougher workk out. And I already feel stronger!!
did the first workout today..so much harder than it looks on paper 🙂 Thanks again for another great shape up!!
I just completed the WSU!! It was amazingly tough, but I am so proud I did it!! Day 1/3 for Week 1! Two more to go this week.
I also did my cardio yesterday…and if you wanna check out my clean eats go to http://www.quasichick.wordpress.com
Thanks so much Gina!
Day 2 for me today-WOW almost as brutal as the first time! 🙂
P.S. I am positive I saw another girl doing the workout at the gym today-must be a fellow Tucson reader.
crazy! that’s awesome 🙂
Tonight was my second time doing this work out. I’m a sweaty mess, but I feel amazing!!
Day 3 of the workout was yesterday for me! I feel better and better everyday. I really can’t wait to see how much more energy I gain in the coming weeks, not to mention i’ll definately be more toned come spring break. Cant wait to see what you come up with for next week. Thanks again 🙂
Day 4 for me. Made it too late 4zumba so I biked and ran for an hour total. Jennifer
Girl, this is awesome (in a super painful, very intense type of way) ; )
I didn’t have time to do it all at once & so right now I’ve only done Circuit 1 & 2, but even those alone have totally kicked my booty (and arms! and abs!)
Love it – keep ’em coming!
day 4 of the shape up completed! and the circuit was just as rough today as it was on day 1 (but still super fun)!
Gina, I’m a sparkpeople user, I have my profile set up to burn 3300 calories a week (650/wwu, 1000/zumba, 350/light cardio), with my weight loss goals, spark has me aiming for 1690-2040 cals, 218-315 carbs, 43-75 fat, 60-170 pro. I’m not really looking to lose anymore than 3 pounds, I’m looking to become more lean and strong. Does this eating plan sound good? The calories seem high, but I understand the more you burn the more you need to eat. But, I don’t want to set myself up for failure with the WWU by eating too much.
BTW, day 2 today. I was not sore yesterday, though my lower back had some issue? So, today I went with 10lbs. It was great!
it’s hard for me to say since i don’t know your age, body fat percent and fitness level
i say go with it for a little while and focus more on how you feel than the ratios and everything- turning eating into a science experiment takes all the fun out. roll with the 3 2 1 rule 🙂
Thanks Gina!!! I looove to eat, so spark really helps me focus on not eating too much and keeping it healthy! I did just buy the Clean Eating book! I also bought the one for kids recipes. I looked at Crazy Sexy Diet, but it wasn’t quite for me. Thanks for the suggestions, I usually find something I can incorporate in my life from them.
The workout kicked my booty in the best of ways! I love it and was super sweaty at the end, especially after HIIT. Can’t wait to let my muscles recover and do it again 🙂
Motivated myself to do this workout for the 2nd time this morning..it is tough, but I’m proud of myself for sticking with it!
Thanks for the awesome workout!
i’m proud of you too!!
Day 5 Did workout, will do the intervals after I pick up my DD from school today. Feelin’ good!
I did it last night and loved it! 🙂
Day 3 for me,looking forward to next weeks!
Whew! Just did the circuit portion of this workout. Good stuff. Burpees always get my heart racing. Good short am workout before worky work. Thanks!