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. Janice on February 8, 2013 at 4:44 pm

    Recovery day for me was sleeping in and a nice long walk with the two dogs. We have a younger cousin in her last days of an extended battle with cancer so this has been week full of family time and togetherness and being grateful for my health, my family and my friends. So many blessings in my life and you are one of them!

    • Fitnessista on February 8, 2013 at 4:53 pm

      sending lots of love to you and your family right now <3

  2. Stephanie D on February 8, 2013 at 4:55 pm

    Whew! Recovery day for ma is a nice walk outside and stretching…I definitely feel WSU!

  3. Alyssa on February 8, 2013 at 4:57 pm

    Recovery day feel so nice! I have a friend visiting me from out of state for the week so we are about to do some gentle yoga soon. Hope everyone else is having a wonderful day too!

  4. Mary Kathryn on February 8, 2013 at 5:01 pm

    I don’t know why this week hurts so much but it does! I am dead tired and sore, and when I went to my body combat class today at the gym, it was such a struggle! But that’s how I know I’m being challenged! Bring it on!

  5. Racheal on February 8, 2013 at 5:35 pm

    Going to chill with the hubby and a glass of wine on my rest day.

  6. Michelle on February 8, 2013 at 5:38 pm

    Shoveling snow was my “active recovery” for the day.

  7. aneessa on February 8, 2013 at 5:57 pm

    very excited for the ab burner tomorrow! all this snow isn’t going to stop me from getting sweaty!

  8. rachel h on February 8, 2013 at 5:57 pm

    been working hard at WSU… excited to try some hot yoga now!

  9. Kari on February 8, 2013 at 6:46 pm

    love feeling sore in my legs…that means i really pushed it

  10. Angela on February 8, 2013 at 10:28 pm

    Recovery day is taking the dog for a two mile walk along the harbor. Its cold outside, but the fresh air felt glorious after sitting at my desk all day at work 🙂

  11. Amanda on February 8, 2013 at 11:04 pm

    Even though today was a day off, I walked 45 minutes on the treadmill and ran “the pacer” a middle school fitness test/sprint session from he**!!! (I’m the AP at the local middle school) Ready tomorrow for work out #2 and skiing!

  12. Liz on February 8, 2013 at 11:22 pm

    Active rest day with a crawling 7 month old and a 2 year old to chase after 😉

  13. Amanda on February 9, 2013 at 12:18 am

    Recovery day is ME time. I do homemade facials (with honey, cinnamon and baking soda) paint my nails, read health articles, catch up on my favorite blogs, try a new healthy cookie recipe, plan next weeks meals and end the day with a few yoga poses.
    My favorite mantras:
    Strong is the new skinny!
    Love the Burn!
    Move over shoes, I want a kettlebell in every color
    Earn your Shower

  14. Melissa on February 9, 2013 at 12:38 am

    So happy to have had a rest day today.. My thighs have been on fire! My workout mantra lately has been bikini.. bikini.. bikini… hahah

  15. Julia on February 9, 2013 at 9:01 am

    My recovery day involves icing cupcakes for Best Friends daughters birthday and running around with my two kiddos. As for a workout mantra, I have a gym buddy who is just an older gentleman who is there everyday when I am (5 a.m…) and he came up to me yesterday and said I’m doing a great job getting to the gym. So sweet. Sometimes that encouragement is just so valuable in keeping your motivation going!

  16. Lauren M on February 9, 2013 at 1:19 pm

    I did the last workout 2 for this week and the ab burner, both were killer! I improved my workout 2 time by 5 minutes! Not sure how that happened i must have been really slow on Monday 😛 Looking forward to next weeks schedule. I am going to have to move things around quite a bit because of my work schedule for the next few weeks so i may ask for your advice. As always thanks and enjoy your weekend! -L

  17. Tracy on February 9, 2013 at 1:26 pm

    Did workout #2 this morning! Phew! Cannot wait to see WO#3!! Bonus for me…I talked my husband into doing the ab burner with me 🙂 So fun!

  18. Katie Z on February 9, 2013 at 1:44 pm

    Did WO 2 and the ab burner plus added in one of your other 5 min ab burners. This momma of 3 is determined to rock a bikini this summer and feel confident in it! Thanks so much for the past 2 weeks. It has been exactly what I have needed to start taking care of myself again. As a mom we too easily fall into the trap of taking care of everyone else and putting ourselves last on our list. I am definitely guilty of this and these last two weeks have been my wake up call! So THANK YOU, THANK YOU, THANK YOU!!!

    • Fitnessista on February 10, 2013 at 3:02 pm

      this makes me so happy to hear! keep taking amazing care of yourself <3 xoxo

  19. Lexi on February 9, 2013 at 3:44 pm

    A bit derailed from the shape up schedule today from being out late at my grad school’s dinner/dance last night! At least there was lots of dancing involved last night though, and I felt noticeably more comfortable in my dress from doing your shape up for the last two weeks! Today I will probably do some Just Dance cardio in front of my PS3 and save the last workout #2 for tomorrow when I can give it more energy!

  20. Nicole F. on February 9, 2013 at 4:11 pm

    I had to move the schedule around a bit but did Workout 2 and HIIT this morning plus a whole lot of meal prep (steamed eggs, roasted veggies, baked sweet potatoes, and currently have quinoa and buckwheat simmering on the stove!)

  21. Amanda on February 9, 2013 at 7:25 pm

    That an burner is tough, I have such a hard time with the side combo! I did that with workout #2, plus some playing in the snow! Good day!

  22. Liz O on February 9, 2013 at 8:52 pm

    My fav workout mantra is ‘you’re stronger than you know!’. Usually while running up a steep hill or during the last few miles of a long run.

    Love the giveaway…and your blog!

  23. Cassie on February 9, 2013 at 10:07 pm

    My favorite workout mantra is: “You’re only one workout away from a good mood.” It’s so true! Some day I’m not feeling so well after a full day of lectures and studying as a college student,but as soon as I lace up my sneakers and start to workout, the bad mood/stress immediately goes away!

  24. Samantha C. on February 10, 2013 at 12:15 pm

    1 hour of walking cardio this morning! off to do a round of Workout #2 for extra credit! 😀

  25. Kate J. on February 10, 2013 at 2:38 pm

    Did a 40 minute run today for my cardio. It was nice to be outside and get some fresh air!

  26. Amanda on February 10, 2013 at 3:51 pm

    Sunday trail run with a friend this morning! I’m going to switch my off day to Tuesday and do work out #3 tomorrow- yea!

  27. Katie on February 10, 2013 at 5:46 pm

    I ran today and did Work Out 2 yesterday! I really am liking the strength training work outs you put together. I break a sweat and get my heart rate up while still fatiguing my major muscle groups. Thanks!!

  28. Lauren M. on February 10, 2013 at 9:18 pm

    Hey Gina – I went running today with my dog for my cardio. I checked out the week 3 workout and it looks awesome I can’t wait to try it! I have to admit I am a little anxious about keeping up this week and next due to my work schedule. I’ll be heading out of the house at 5:30am and getting home around 7:30pm with some work to do at night (3-4 days a week for the next 3 weeks). The only time I can work out on those days is late at night when I am exhausted and this is usually when I fall off the wagon with exercise. I am already getting some results from your WSU and I want to keep it up. do you have any tips for fitting in exercise when your work schedule is crazy? Thanks – L (PS: yes I am looking for a new job!)

  29. CaligirlSM on February 11, 2013 at 1:06 am

    I did pilates for my active recovery day and it was fabulous!

  30. Crystal on February 11, 2013 at 8:03 am

    I’m starting the winter shape-up late, but I’m excited about it! Thank you for all the work you put into it.
    Yesterday was my active recovery day. I walked and did a yoga DVD. I plan to either run or go to a spinning class that I like tonight.

  31. Missy on February 11, 2013 at 8:17 am

    Not sure where exactly to check in at but I did a light cardio DVD this morning for recovery.

  32. Liesl on February 11, 2013 at 12:32 pm

    Did my 40 minutes of tempo running this morning to start off Week 3!! Excited for the change up with strength!

  33. Katie Z on February 12, 2013 at 12:06 am

    I think I am confused too about where to check in 🙂 but today did a one hour Dvd of Bob Harper’s since I missed the run day yesterday. WO 3 tomorrow!

  34. Pam on February 13, 2013 at 12:57 pm

    Can this be updated with week 3?

  35. Amanda on February 15, 2013 at 8:36 am

    I’m not sure if we are still checking in here, but yesterday I did workout #3 again (whoa) and this morning I took the dog on a long walk!

  36. Samantha C. on February 17, 2013 at 2:05 pm

    Sunday runday! Looking to get about 8 miles in!

  37. jameil on February 18, 2013 at 12:23 am

    Runday! 5 miles today!

  38. Kathleen@newversionofme on February 19, 2013 at 12:05 pm

    Rest day…say what?? Did workout 4 today.

  39. Rebecca Smith on February 19, 2013 at 12:10 pm

    I did workout 4 yesterday and today is a runday for me since I’m training for half marathon. Only four miles today. I’m really focusing on eating like a “pro” this week, I gave up chocolate for lent thinking I would eat healthier, but i have been drowning in sugar cookies and starbursts. Time for a change!

  40. amie on February 19, 2013 at 12:11 pm

    much needed rest day today! going to spend it relaxing, catching up on my reality shows & then finish it off with a crockpot meal & a walk with the hubby & pup!

  41. Kelsy on February 19, 2013 at 12:12 pm

    I’m using my rest day to fight off a cold. I also plan on taking a stroll at Sabino Canyon with my boyfriend 🙂 Still lovin’ WSU!


  42. Kathryn on February 19, 2013 at 12:12 pm

    I’m headed to a yoga class tonight! I can’t wait!

  43. Kelsy on February 19, 2013 at 12:13 pm

    Oh, I’m also a facebook fan now!


  44. Cassie on February 19, 2013 at 12:48 pm

    LOVE THOSE ZUMBA SNEAKS. My off day is spent….. teaching Zumba. Classic.

  45. J on February 19, 2013 at 12:48 pm

    The best part of a rest day is sleeping in! Since I do the majority of my workouts in the morning, I really enjoyed that extra hour of sleep today and feel a lot more refreshed!

  46. J on February 19, 2013 at 12:49 pm

    I already like Fitnessista on facebook!

  47. Chelsea on February 19, 2013 at 12:55 pm

    Ahhhh rest day….my legs are appreciating it! Errands this am, and probably wandering around the farmer’s market this afternoob.

  48. Chelsea on February 19, 2013 at 12:56 pm

    Already a fb fan! 🙂

  49. Laura on February 19, 2013 at 1:07 pm

    Recovery day will be spent on home improvement projects 🙂

  50. Laura on February 19, 2013 at 1:07 pm

    And I already like you on facebook 🙂 off to tweet 🙂

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