Winter Shape Up 2013: Week 4 Fuel

Is it really the last week of Winter Shape Up?! If you’re sad to see it go, remember you can always repeat it to make it an 8-week program 😉 Perfect kick in the pants right before spring break, too. I’ve already received so many amazing success stories for the BodyMedia giveaway– make sure to send yours in by Wednesday if you’d like to enter <3

Here are some meal ideas for the final week of Winter Shape Up:

Cookie  1 of 1 2


Baked breakfast cookies

Crepes (can make ahead and reheat)

Protein waffle 

Banana bread breakfast bake

Fruit salad


Lemon mint lentil salad

Turkey burgers, sweet potato fries and salad

Sweet potato spaghetti

Crustless mushroom quiche with roasted veggies




Steamed eggs

Tortilla roll ups (banana, nut butter, cinnamon, rolled up in a tortilla)

Baked apple

Egg puff with veggies and nutritional yeast

Trail mix

Butterfinger smoothie

Chicken crust pizza

Chocolate protein bars

Protein cake 2



-Change your bread/grain choices this week. It’s so easy to get stuck in a rut, and by varying the foods you purchase, you can get in some different nutrients. Instead of brown rice, go for quinoa or something exotic, like farro or amaranth. If you buy pre-made bread or tortillas, switch it up!

-Experiment with one new type of produce this week. Pick something that looks fresh and delicious, and while you’re at the store, search for a simple recipe to experiment with your new ingredient. One easy way to change things: get some fresh herbs, as they’re a super low cal way to add a burst of flavor and health benefits.

-Prep and plan as much as possible. Set aside some time this Sunday to chop, cook, roast, freeze, whatever you need to do to successfully eat like a PRO (lots of PROtein and PROduce) this week. 

-Send in your pics! I always love to see your healthy meal creations and workout pics. Tag me @fitnessista (#wintershapeup #eatlikeaPRO) and who knows.. maybe you’ll win a surprise giveaway 🙂

Here’s this week’s workout calendar for those who’d like to plan ahead and shuffle this week! If you haven’t joined in, I challenge you to try one of the workouts this week. Just one! See how you like it and how ya feel, and maybe you’ll do Summer Shape Up along with us. If anything, it will be a fun switch-up to your usual routine.


The week 4 workout and all of the challenges for the week will be up tomorrow.

Happy training <3



Check in! Did you do Workout 3 today? How’d it go? What’s on the menu for this week?

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  1. Sky @ The Blonde In Black on February 16, 2013 at 3:53 pm

    The baked breakfast cookies, banana bread bake, and chocolate protein bars look delicious and easy to make! I should try them this week to liven up my diet. After February ends I’ll be looking for a new workout plan, so I may join your Summer Shape up!

  2. Lucie on February 16, 2013 at 4:10 pm

    Runday tomorrow is planned!! Can’t wait for workout 4 – and I finally need to give the baked breakfast cookie a try, look soooo good.

  3. Tory on February 16, 2013 at 4:36 pm

    Did workout 3 day + HIIT. For some reason the HIIT was extra tough today, but i made it through. I flipped things around and did steady state cardio yesterday and can’t wait for a day off tomorrow!

  4. Jeannie on February 16, 2013 at 5:18 pm

    Completed workout 3 and did HIIT and it was just as good as the other days. Excited for week 4 and for summer shape up!!
    This week meals…definitely the baked breakfast cookies and protein pancakes for breakfast…salad beasts with chx or eggs or beans for lunch…turkey muffins, salmon, black bean burgers and salsa chicken for some dinner ideas..

  5. Mary A on February 16, 2013 at 5:26 pm

    My arms were mega sore today for whatever reason, so I opted for the treadmill instead of workout 3. People around me are starting to notice the changes though, so that really helps keep me motivated!

  6. Ashley @ Life and Fitness on February 16, 2013 at 5:47 pm

    Butterfinger smoothie?!? I need to make this.

  7. Monica on February 16, 2013 at 5:47 pm

    Just finished today’s workout. This time my arms don’t feel quite so fatigued! I’m considering repeating these 4 weeks right before my wedding, but I’m wondering, when will Summer Shape Up be this year?

  8. Andrea on February 16, 2013 at 5:47 pm

    I did workout 3 and 20 minutes on the stair master this morning. The pull-ups were again very challenging for me, but I can already tell I am getting stronger because I was able to do more push ups on my toes than I ever been able to do.

  9. Sara @ fitcupcaker on February 16, 2013 at 6:04 pm

    The chocolate protein bars look so good…I love making protein snacks so I am looking forward to trying these 🙂

  10. Naomi on February 16, 2013 at 6:58 pm

    Completed workout 3 and jump rope HIIT. Nice and sweaty! 🙂

  11. Missy on February 16, 2013 at 7:59 pm

    All these recipes sound so good. I did workout 3 today and I gotta say, I’m not going to miss it!

  12. Tiina on February 16, 2013 at 9:00 pm

    workout 3 done! I used heavier weights and my arms were on fire!

  13. Becca H on February 16, 2013 at 9:11 pm

    Workout 3 went down yesterday and was awesome!

  14. Lexi on February 16, 2013 at 9:14 pm

    Omigoodness, the baked breakfast cookies look delicious! I’m definitely going to be baking some up tomorrow for the coming week!

  15. Shan on February 16, 2013 at 10:19 pm

    This is an off topic question, but I was wondering if you had protein powder while pregnant? I am feeling the need for some extra staying power in my smoothies, but wasn’t sure if it was safe or not? Would love your feedback and suggested brands if you did consume it. Thanks so much!

  16. Laura B on February 17, 2013 at 12:26 am

    Did workout 3 and my arms are feeling it! Got in a full 25 minute run, which I haven’t done in a year (pregnancy and now trying to get my cardio fitness back)! I’m so proud of myself and I credit WSU for getting me there, so thanks! Im sure i ws going slow as molasses, but at least i ran the whole time. Now if only the pounds would start dropping off.

  17. Leah o on February 17, 2013 at 12:35 am

    Did workout 3 today- it was awesome! Can’t wait for workout 4 tomorrow. So sad that it is almost over, where does the time go?? I’m definitely making more baked breakfast cookies this week. Last week I used pb and put raisins and chocolate chips in. I eat like 2 a day lol

    • Fitnessista on February 17, 2013 at 10:59 pm

      me too! so good 🙂

  18. Jay on February 17, 2013 at 1:27 pm

    Did workout 3 yesterday with a 20 minute treadmill HIIT. Phew! Off to run!

  19. Tracy on February 17, 2013 at 1:36 pm

    Today is active recovery for me, so I actually did 90 minutes of yoga including 30 minutes of Intro to Yoga to help my husband get started in practicing yoga 🙂

  20. Madison (Pointy Toe Shoe Crew) on February 17, 2013 at 5:09 pm

    I’ve been on a gym hiatus for a whole week now – very sick all week – but I think tomorrow I’ll be ready to jump back into the WSU for the final week! I am already planning on repeating the 4 weeks before I go to Vegas at the end of March since I’ve been loving it so much.

  21. Shaina Anderson on February 17, 2013 at 11:24 pm

    Well I definitely had my Sunday Runday! Did my first post-baby half marathon and came within 2 minutes of my PR (2:14:30 today) – didn’t see THAT one coming!! I’m going to have a date with the foam roller tonight in the hopes that I can actually do workout 4 tomorrow. I’m gonna go ahead and just plan on skipping the interval part though. 🙂

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