Winter Shape Up 2013: Week 1 Fuel

Whenever I say “Happy Winter Shape Up,” I hear Elizabeth Banks in my brain.


I couldn’t help it, haha.

Welcome to the 2013 Winter Shape Up!


I’m especially excited for this year because I’m partnering with a good training friend for one of the workouts (surprise!) and it will also be the first year with PRIZES. We’ll be hooking you up with swag galore for the next 4 weeks, so buckle up! 🙂

Be sure to check back SUNDAY (tomorrow) for the workout details and for the full intro post on Monday for everything Winter Shape Up-related. I’m posting the meals and workout over the weekend so everyone can plan and know what to expect, but ALL of the details will be up Monday morning.

For those of you who are joining in the fun, here’s what this week’s workout schedule looks like:

(please feel free to adjust as needed according to your schedule. If you need help shuffling things around, tweet me or hit me up in the comments)


Make ahead and prep:

Steamed eggs


-Chop veggies

-Grain of choice (brown rice and quinoa are great options; cook it in the rice cooker to make things even easier)

-At least one high-quality protein (ideas: blackened tempeh or grilled chicken)

-Optional: protein pancakes for the week or quinoa muffins


Muffins 2


Easy on-the-fly meals:

Breakfast cookie

-Wrap (lots of veggies, Dijon mustard, avocado, protein in a whole-grain wrap)

-Spaghetti squash. marinara, cheese and protein of choice

-Stir fry with veggies, protein and brown rice (season with Tamari, ginger, garlic, cayenne)

-Nut butter on fruit

Smoked salmon hand rolls 

-Salad beasts with everything you love (make sure to have at least one protein and one fat for a satisfying combo)

Caprese salad


Dinner ideas:

-Tempeh tacos

-Turkey lentil loaf with roasted green veggies (brussels sprouts of zucchini would be lovely)

-Slow cooker enchiladas

-Grilled salmon, sweet potato and massaged kale salad

Dinner  1 of 1 3

Sample grocery list:

Produce: berries, salad greens, apples, salad/stir fry veggies, avocado, couple of bananas

Grains: oatmeal, quinoa, tortilla/wrap

Protein: 2 packs of deli meat or tempeh, chicken, salmon

Nuts: nut butter of choice, raw almonds

Eggs, milk

Aisles: beans, marinara sauce, spices/dressing

Dinner ingredients (for the above dinners, you’ll need applicable spices, an onion, tempeh, carrots, lentils, chicken, salmon, sweet potato, kale, 1 lemon, enchilada sauce/salsa, cheese, green veggies and a head of lettuce)



Are you joining in Winter Shape Up?! If you so, don’t forget to get in your steady state cardio today, meal plan and PREP. See ya later today with Workout #1 and tomorrow morning with all the deets.




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  1. Kimberly Barnes on January 28, 2013 at 3:09 pm

    I am so excited about this shape up. I’ve been reading your blog for awhile now and I missed out on the last one. My wedding is in 4 weeks and I’m hoping this gives me the little extra confidence booster I need to rock that dress. Thank you for all you are doing!

  2. Kay on January 28, 2013 at 3:18 pm

    So excited for the shape up. And I usually read about these and join late, or don’t go through with it – but yesterday I made steamed eggs, amazeballs and roasted butternut squash soup, and got my salad stuff ready for the week.

    I’m really excited to follow along and see how it goes – thanks for doing this!

  3. Michelle @ From Seed To Tree on January 29, 2013 at 1:50 pm

    I’m excited to join in too! I just joined a boxing club, so with that, and the increased focus on good, clean foods, I’m ready!

  4. Alexa Hagenbrock on February 1, 2013 at 1:10 pm

    Hey GIna,

    I love your web site! I check in a couple times a week for updates. I am also an instructor at my university (Northeastern University in Boston). So my schedule is a little full with classes, but I would love to follow your meal plan and being cooking and prepping food for the week. I was wondering if you could release your shopping list (or email it to me) for this coming week. I am planning on going shopping tomorrow (Whole foods and Traders Joe’s) I believe and wanted to pick up the food you suggest. I hope all is well!


  5. Melissa a on February 2, 2013 at 12:24 pm

    Great and sore inducing work out!! It’s great being able to follow
    Along with you! That’s for the shape up help! 🙂

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