Winter Shape Up 2013 Intro Post

Let’s get this party started, shall we?

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I’m so, so happy to hear that you appreciated the early meal plan and workout posts. I’ll continue to post them over the weekend so everyone can plan! Have you done workout 1 already? Be sure to check out the end of this post for your chance to check-in and enter our first WSU giveaway.

For the friends who are new to Winter Shape Up, here’s how it works:

-Each week, for the next 4 weeks, I’ll be posting meal ideas, sample grocery lists and a workout plan. These are just suggestions and can be always be adjusted or modified to suit your personal needs and schedule. If you have a class that you like to do each week at the gym, by all means keep it in, but just remember not to do the same type of workout on consecutive days. For example, I wouldn’t take a hardcore bootcamp class the day after Workout 1- avoid strength training the same muscle group two days in a row. If you need help shuffling things around, please hit me up in the comments or tweet me @fitnessista

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Your 4 week focus:

-Visualize a goal. What’s your intention behind Winter Shape Up? Looking to shake up your routine? Burn fat? Get stronger? Write it down what you’d like to accomplish and remind yourself daily for the next 4 weeks. If you made an inspiration board, this is a great time to update it and check it regularly! If you’re looking for fat loss/muscle gain, be sure to get your body fat checked towards the beginning of the Shape Up, or take some pics and measurements so you can gauge progress. Keep in mind: this isn’t a weight loss plan. Weight is a poor indication of overall health- try to focus on foods and habits that will encourage fat loss if that’s your overall goal. All in all, focus on strength and confidence <3

-Nutrition. Eat like a PRO: meaning you’re going to emphasize PROtein and PROduce. Each meal and snack should have a serving of protein, and some type of produce. Snack consistently throughout the day (5-6 meals) on whole foods and make sure to drink lots of water.


-Consistency. The greatest way to achieve a new fitness or health goal is consistency. Stick with it and remember that the little things definitely add up! Be gentle with yourself throughout the challenge, and endeavor to be consistent in your actions to achieve your personal goal for the 4 weeks.

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(And smile during weighted squats haha)

-Be a cheerleader for yourself and other Winter Shape Up participants. Make sure to check in each morning with your workout, pics of your healthy eats and to cheer each other on! The comments are a great option, or if you’d like to tweet/Instagram, use the hashtag #wintershapeup

How do I enter for prizes?!

We’ll have at least a few giveaways each week, ranging from athletic apparel to luxury items, snacks and fitness gadgets. There will be a link at the bottom of the morning post with your chance to check-in for the day’s workout/activity and any applicable giveaways. I’m really thankful to all of the companies who offered prizes, and just as a head’s up: I’m not being compensated in any way for the giveaways. These are all companies I contacted to see if they’d help hook you up for being so awesome. On the same note, Winter Shape Up (and all of my workouts/meal plans) are FREE- always will be. All I ask in return is to share with your friends if you enjoy 🙂

How do I keep track of all of the deliverables and info? It seems like a lot!

This page that you’re currently reading (the Intro post) will be your home base for ALL things Winter Shape Up-related. Each week’s meal ideas and workouts, plus any giveaways will all be linked here. If you’re joining in, keep this page in a safe place (bookmark it, Pin it) so that you can easily access all of the info. I’ll also add a link to this page at the top of the blog (on the upper right side bar).

Here we goooooo! Anything I missed?

Are you joining in?! Are you as stoked as I am?!

Have a healthy, happy Winter Shape Up!



Winter Shape Up Week 1:

Week 1 Fuel

Week 1 Workout Calendar

Week 1: Workout #1

What is HIIT?


For your tempo work: pick a steady, quick pace. Now, make it faster and maintain it for a few minutes before bringing it back down to your usual pace.

Winter Shape Up Week 2:

Week 2 Fuel

Week 2 Workout Calendar

Week 2: Workout #2

For your jump rope HIIT, try 20 seconds on, 20 seconds off for 10-15 minutes total.

For your hills, do minutes 5-20 of this workout









Winter Shape Up Week 3

Week 3 Fuel

Week 3 Workout Calendar

Week 3: Workout #3 

Winter Shape Up Week 4:

Week 4 Fuel

Week 4 Workout Calendar

Week 4: Workout #4

First giveaway: Garmin Forerunner 10


Did you do Workout #1? When you’ve finished it, leave a comment on this post (<— click to head to the right spot) with your thoughts on Workout 1! A lucky Shape Up participant will receive a Garmin 10- my favorite running watch, in pink or green.


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  1. Alyssa Johnson on February 19, 2013 at 1:33 pm

    I coincidently have a mani-pedi scheduled!! 🙂

  2. Brianna on February 19, 2013 at 2:29 pm

    I took Sunday as a rest day, so today was my run day! Ran on the treadmill for 55:00 min and then cooled down for 5:00…

  3. Helen on February 19, 2013 at 2:32 pm

    My first kickboxing class at the gym today kicked my butt. I stopped a few times to catch my breath.

  4. Helen on February 19, 2013 at 2:32 pm

    And of course, I already liked you on fb 🙂

  5. Jen Wilson on February 19, 2013 at 8:30 pm

    I’m reading some of your old posts on my day off

  6. Carly M on February 19, 2013 at 10:03 pm

    My whole weekend ended up as a rest day, unless you include helping my boyfriend move as strength training. 😉 So I went to a bootcamp class this morning. It was a doozy!

  7. Carly M on February 19, 2013 at 10:04 pm

    And I’m already a FB fan!! 🙂

  8. Jeannie on February 19, 2013 at 10:13 pm

    Does anyone know what the cardio drills for tomorrow are?

    • Fitnessista on February 19, 2013 at 11:37 pm

      in between each circuit, do 10 burpees and 15 jump lunges… have fun 🙂

  9. Lauren on February 19, 2013 at 10:14 pm

    I had to switch up my schedule this week and did steady and abs yesterday and workout 4 and hiit today. Btw loved workout 4! For my hiit i used my spin bike for the first 15 and jumped rope for the last 5. Thanks for keeping motivated during a crazy busy time at work 🙂

  10. Pamela on February 20, 2013 at 7:55 am

    Sunday was a rest day for me, so yesterday I hit the treadmill for intervals. After a stressful day it was exactly what I needed!

  11. Katie Z on February 20, 2013 at 8:32 pm

    Did workout 4 with the cardio drills. They were a great way to really get the heart rate soaring!

  12. Jeannie on February 21, 2013 at 4:09 pm

    Checking In for steady state cardio on treadmill and killer ab workout! We are almost there!

  13. Arlinda on February 21, 2013 at 11:31 pm

    Ready for this plan to kick my butt into spring. Let’s get ready for spring ladies (and gentlemen)!!!

  14. Lindsey on February 26, 2013 at 10:47 am

    Hey Gina, I’m joining in a little late but just did workout #1 and had a whole day of eating whole foods. It felt wonderful! I noticed the link for week #1 workout schedule sends you to the fuel page, just FYI. Thanks so much for putting so much work into these and for letting us do it for free!!!

  15. Arlinda on February 28, 2013 at 11:33 pm

    I love this advice: Keep in mind: this isn’t a weight loss plan. Weight is a poor indication of overall health- try to focus on foods and habits that will encourage fat loss if that’s your overall goal. All in all, focus on strength and confidence <3

    I want to feel healthier, look healthier and feel good about myself. My friend motivated me to get started and I'm recommending you to her.

  16. Willemijn on March 1, 2013 at 5:12 am

    I only found out about this WSU a minute ago, but what a lovely initiative!
    I’m working on my plan de campagne for a healthy March, I want it to be the head start of a very succesful spring in my fitness journey. And your WSU definitialy has some nice aspects in it, so thank you so much for the inspiration!

  17. Pam on March 6, 2013 at 10:41 pm

    Could you update this so it has week 4 on here?

    • Fitnessista on March 7, 2013 at 1:11 am

      i updated it about a week ago- it’s above the garmin pic

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