Winter Shape Up 2013 Intro Post
Let’s get this party started, shall we?
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
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.
(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!
xoxo
Gina
Winter Shape Up Week 1:
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:
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
Winter Shape Up Week 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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Did 45 min of interval work on the elliptical, plus 2 rounds of Workout #2! Went off the workout schedule a little bit this week out of necessity, but I hope to get back on track next week! 🙂
Loved the workout yesterday! I am actually surprised that I’m not sore today since I did the plank video plus other plank work. Hmm… maybe I need to push harder! Loved it! Thanks!
My gym has no stair master (gasp!) so I rode the bike this morning. Felt great!!
Did WSU and the plankstravaganza yesterday–I was definitely sweating bullets! The plank was harder on my biceps than my abs, but I did foam roll everywhere yesterday…including my abs lol
Off to do the stairmaster workout + basketball!
Did 3 rounds of workout #2 and only half of the stairmaster workout. I had every intention of doing the whole thing, but it was REALLY tough. Gonna have to work up to 30 minutes!
I didn’t do the stairmaster workout because I’m running a 6K this weekend. It’s my first race in awhile, and I’m thinking that a stairmaster workout would make me pretty sore! I ran a mile instead. I think I’m going to make the booty burner workout from yesterday a regular thing– I actually really liked that one, and it was challenging without being totally overwhelming. I think I just need to find a treadmill with a steeper incline? The one I was on only went up to 15%.
Since I traded yesterday for today, I did workout #2 again today- holy quads! I love it!
Loved the stairmaster workout! I was always intimidated by the stairmaster so it was great to have a workout to follow! As always the week 2 workout kicked my butt! 🙂
Did workout #2 last night plus the booty burning hills. Excited for the day off for sure!!!
switched my rest day to yesterday out of scheduling necessity and just did the stairmaster workout plus plank vid this morning…loved both!
Did the hills + some random weights yesterday…I don’t know how but I switched the cardio and workout of the day the last two days, oh well…still got great workouts and finished the things on the agenda…just out of order! Now I’m enjoying a nice bowl of oatmeal!
I’m pretty sore but glad it is a recovery day!
Effortless.
It never is, but I often repeat that to myself trying to convince myself it is!
Got up early to take a jazz/total body workout class plus 20 minutes of stationary biking before the snowstorm starts in Boston!
Loving the winter shape up!!? The husband is even loving the meals I’ve been trying!
Loving the winter shape up! Thanks so much for putting it together Gina!
We are going out of town this weekend so I am brining my own weights and kettle bell for workout #2 saturday! Must.Stay.On.Track!
Rest day is somewhat mandatory in MA due to the storm, but I’m going to do Jillian’s six pack in 60 days workout plus any kind of cardio video I can find on the internet 🙂
here’s a hiit one for ya 🙂
http://fitnessista.com/2012/11/holiday-hiit-workout/
stay safe and warm, friend!
Rest day for me involves recovering from an unwelcome cold!
My rest day is taking care of hubby who had minor surgery today. Then prepping up for the shoveling I will more than likely have to do later this evening in upstate NY!
My legs are jelly from the Workout #2 and some ZUMBA yesterday. Recovery day is exactly what the doctor ordered. Homemade meatballs, a glass of wine and stretching while catching up on TV is what I plan on doing today :)!
I had to swap the workouts around some this week, so today is the stairmaster workout for me. I’m loving this shape up series. My legs have been so sore!
Had never done the kettle bell exercise until now. Thanks for the video for that one – I had no idea what is was 🙂
As always your workouts rock my world — love it!!!! Love the challenge! Thank you!
My rest day is consisting of studying for my PT certification test, soaking up some vitamin D outside, and watching some good ‘ol Friends episodes.
Checking in for yesterday – did the stairmaster workout. Holy sweat sesssion!
My rest day is consisting of, what feels like, ice skating to class. Can it be summer yet? Ughh Wisconsin weather! Here is to hoping I don’t fall in front of everyone. Also my favorite work-out mantra is sweat like a pig look like a fox. It is such a light hearted, get at it, sweat everything out mantra in a humorous saying.
My schedule was a little different this week, so instead of an off day, I did my own little kickboxing workout. It helped my sore muscles!!
Yesterday was my day off, so I’ll be doing a home workout later today while the blizzard rages outside. Stay safe and warm, fellow East Coasters!
I’m not quite on your schedule. I did long run of 6 miles yesterday and did workout 2 today. Those side planks are rough! I didn’t use any weights either. I’m excited to do the ab burner either later today or tomorrow! Thank you so much for posting these workouts. It’s really nice to switch things up each week.
I’m a little off schedule, too. I kicked the stairmaster’s butt last night, and did jamie eason’s shoulder/ab workout from LiveFit. Tonight I’ll try to Zumba once everyone goes to bed, and tomorrow’s workout will probably be pushing the snowblower around my neighborhood. Stay warm and safe, my fellow East-Coasters!!!
Spent the day off at the grocery store. Stocked up to get me through the weekend and cook for my sister who had knee surgery yesterday! Hopefully she has a speedy recovery!
Will be doing home workout today…. Your HIIT workout and ma be a little Chaldean extreme!
Checking in for the Winter Shape Up. Not sure if this is where we need to for todays giveaway or not :/ This week has been great, I’m having to adjust a little bit because I found out i was pregnant as soon as I started the shape up! So the canyon ranch giveaway would be amazing for this pregnant mama!!
Recovery day is being spent doing lots and looooooottttttsssss of stretching and foam rolling. ! My muscles feel a little tight especially my hips ! I’m going to pull out my yoga mat shortly 🙂
In my adjusted shape up schedule, today is my stairmaster day which I did on the elliptical cuz all the stairs were taken 🙁 Still a great sweat session though!! Looking forward to WO#2 and ab burner tomorrow!!
Spending the day moving into a new place in LA! Lots of active rest 🙂
I did workout 2 twice yesterday and the ab burner once. My legs are like jello today but I already feel so much stronger. I am loving these workouts!
I definitely need to rearrange the schedule so that the rest day falls on a weekend, so I can seriously rest, and not even have to walk anywhere 🙂
This rest day has been AMAZING and just what I needed. After work, I plan on a cup of tea and some DVR, then drinks with friends. Love it!
My favorite workout mantra lately is “if it doesn’t challenge you it doesn’t change you.” The other one that has got me out the door before is “somewhere there is someone wishing they could only do what your dreading to (run, lift, ect)”.
I’m a day behind so I’m looking forward to my stairmaster/ heavy duty elliptical workout later! I’m looking forward to a rest tomorrow!
Rest day! So glad its here…fighting a cold and hoping extra rest will make it go away faster!
Took an active rest day since my back is bothering me… Hope it feels better tomorrow!
For this recovery day, I think I might treat myself to an at home facial. That robe does look comfy! 🙂
active recovery day today i took just a half hour core/balance class which felt great!
Had to move my rest day to tomorrow, but I’m so excited for some girl time with my mom.
I had an (unintentional) rest day yesterday, so today I did a HIIT on the treadmill and your ab burner!
I am a week behind, but hopefully I can still check in! Did my last week 1 workout today and am resting tomorrow before hitting week 2! I don’t have a favorite workout mantra, but find if I break it up into sections (i.e. “just get through this mile, you’re halfway there” or “only 15 seconds left of this HIIT interval, YOU CAN DO IT!!”).
I did a oldie FIRM DVD…. Since tomorrow is my rest day, and I’m traveling home for my grandmas funeral, packed 2 sets of workout clothes and no shoes! So I think I’m going to try some yoga…… It will be a great stress reliever so I won’t worry about my hubs taking care of all 3 girls by himself for the first time! I know he will do great….but I’m nervous about it! 🙂
For my recovery day, I’m going to spend some quality time with my son after work. I’m a mother (AND wife, graduate student, teacher-researcher, daughter, sister, and friend). . . . my time is pulled in many directions and I want to focus on my little guy. The best recharge ever. Looking forward to W#2 tomorrow! Woohoo!