Winter Shape Up 2014 Intro Post + Week 1 Workout
**This is your landing page for everything Winter Shape Up-related! Put it in a safe place 😉
It’s the most wonderful tiiiiime of the year….
Welcome to Winter Shape Up 2014!
I’m even more stoked about this year’s Shape Up because it’s the first year that we’re having full meal plans, provided to you by a Registered Dietitian. I asked my friend Anne to help out with the Shape Up this year, and she’s using her extensive nutrition knowledge to create efficient meal plans (for high energy and fitness gains) for the 4-week challenge.
We’re also really excited to welcome this year’s official Winter Shape Up sponsors:
Huge thanks to:
and Fitfluential!
They’ll be providing tons of amazing giveaways for the next 4 weeks, so stay tuned for your chance to win sweet prizes for participating!
So how does the Shape Up work?
I started doing the Winter Shape Up because it’s the perfect amount of time before spring to start making some visible results from your hard work. As the saying goes, “Summer bodies are made in the winter” so when the sun starts to come out, I already feel and notice the results from my efforts. This isn’t an extreme plan in any means, but rather a lifestyle to easily be able to follow until we change it up in a couple of months. (To avoid plateaus and keep things fresh and exciting, you should change your fitness routine every 4-6 weeks. For the Shape Ups, the plan changes EVERY week so you’ll never feel bored!) You’ll have a plan to follow if you’d like each week, and you can complete the weekly workout 1-3 times on non-consecutive days.
Anne will be posting the full nutrition plans on her blog and I’ll have the weekly workouts here on my blog. On my sidebar, I’ll also have a Winter Shape Up widget that will take you to this page. We’ll have all of the workouts and meal plans easily linked:
(Bookmark this page, pin it, or put it in an easy-to-find spot so you can easily get to the pages below)
Each week, you’ll have a workout plan and a nutrition plan to follow, if you’d like. The beauty of Winter Shape Up is that you can participate as much as your unique preferences and schedule allow, and you’ll be rewarded for participating and checking in along the way! Winners for each giveaway will be announced on Mondays throughout the challenge.
All of the workouts will have a video that you can follow along, as well as a text version. The videos include modifications for each exercise, but keep in mind that they were designed for the average gym-going Jane, who is injury-free and comfortable lifting weights. If you’re just getting started with fitness or strength training, I highly recommend talking with a local certified personal trainer for form guidance. You should be able to easily complete 30 minutes of steady state cardio, 5 days a week, before attempting any type of interval training, As always, check with a doc before making any fitness or nutrition changes.
How to check in and enter the giveaways:
The above pages will be your sources for all of that particular week’s info, and your chance to comment and check in with that week’s progress. When you check in by leaving a comment, you are automatically entered for that week’s giveaway. Check in each day on Anne’s site for your clean eats and here for your fitness progress. (Yes, you can enter up to 14 times each week; 7 on my site for fitness and 7 on Anne’s for food!) For example, for week 1, you will check in below each day with what you did for your fitness routine, how it went, how you felt, etc. On Anne’s Week 1 landing page, you’ll comment to check in with your eats! (I hope I’m not making this more confusing than it should be, haha. Let me know if you have any questions! The simple version: Check in EVERY day! On my page for fitness, on Anne’s for nutrition. Obviously, the more you check in, the higher your chances of winning).
Let’s get this party started, shall we??
Here’s the Week 1 workout schedule:
-For the steady state, do anything you enjoy for moderate intensity. A run, dance class, Soli Beat, row or Stairmill session work nicely
Your official Week 1 Workout, video and form cues will be up Monday, January 27, along with our first giveaways!
Here’s how to prepare for the official launch on Monday:
-Check out the fitness plan above for the first week and see what/if you need to shuffle. If you are beginning or changing your fitness plan, now is a great time to get the “Ok” from your doc, too
-Check out Anne’s intro post for your Week 1 meal plan and grocery list
-Join our Facebook group for discussion, links to the posts, and to connect with your Shape Up teammates
-Take some “before” pics! I don’t recommend going by weight -as muscle is more dense than fat and you could essentially lose fat, gain muscle, look leaner, and weigh the same- but you could have your body fat percentage checked this weekend, and take some before pics to see your chances over the 4 weeks
-Add to your inspiration board, or make one if you haven’t yet. Visualize your goals and success for this Shape Up. What are you planning to accomplish? Having your goals in an easily visible spot will encourage you to take steps towards achieving them
-Here’s a handy badge to add to your blog, too, if you’d like 🙂
Remember to tweet your sweaty workout pics and clean eats so we can all cheer for each other! @fitnessista @fannetasticfood #wintershapeup
This is going to be the best one yet.
xo
Gina (and Anne!)
Are you joining in the fun?? Leave a comment below to let us know! It will count as your first giveaway entry, too 🙂
My fiancé went crazy over the Mexican lasagna. He asked if we can keep it in the recipe box. 🙂
Plank burner & workout 1 is awesome! What a great way to start the weekend!!!
Completed Workout 1 yesterday (started mid-week with this WinderShapeUp) and tied it in with my easy run. I am running a half marathon next week so I’ll be extending Week 1 to 2 weeks and then picking back up. So excited to be doing this and looking forward to the coming weeks workouts.
OFF DAY! YESSSSSSSSSS
Even though I had planned another round of Workout 1 today, I think my legs need a break.. During my steady state yesterday, my legs were the only things holding me back… And since I have an 8mi run scheduled Sunday, I’m going to make sure I’m all rested and healed up for that 😉
Workout 1 yesterday was tough! Did some pilates this a.m. Checking in and loving the WSU so far!
Swapped Thursday and Today’s workout. Enjoyed the “off” day yesterday.
Friday workout – round 2 of Workout 1. Even better than the first time. Happy Friday!
Just did workout one and holy cow what a workout! Thanks for making such great, easy to follow, and motivational workouts!
I started winter shape up today. Loved it.
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checking in! i made the almond crusted tilapia for myself and my boyfriend a couple days ago, and he won’t stop talking about how GOOD it was! he said it was the best meal i’ve ever cooked him!! Thanks so much for the recipe, anne!!
Love SSU and I’m so excited for the Winter edition 🙂
Yesterday, I did about 50 minutes of intervals on the elliptical, followed by a yoga class. I was amazing!
Did workout one plus plank burner today! Seemed harder than the first time I did workout one for some reason! Was dripping sweat and loved it!
Checking in Friday! 5:30am workout class before work – YOWZERS. Exhausting in the best possible way!
Did Workout 1 today. Loved it – it killed me in the best possible way 🙂
Thanks a lot Gina 🙂
Loved the plank burner! I needed that especially after complaining about my core post baby. I think you and Anne make a really great team, I just discovered her blog through yours and I’ve loved all the recipes that I’ve tried so far (the microwave oats & healthy tuna salad). Good job ladies!
Steady state cardio done and going to try and get in some Pilates on the Reformer, too…
j\Just got back from a Pure Barre class 🙂 I am still feeling the effects! Not sure what I’m going to do tomorrow…I’m thinking workout 1 with the plank burner cause I failed to do the plank burner yesterday…
Loving the meal plan addition this year!
Weights and the elliptical this morning!
Checking in … rest day! 😀 I’m feeling great though after yesterday’s workout! Most of my soreness is gone!
Checking in! Week 1 workout in the bag…onto Barre class tonight! 🙂
I’m not taking today off as per Gina’s plan. I’m heading out for a kickboxing workout soon at a local studio. I’m far from the best in the class, but the important thing is that I’m DOING IT!!
I’m a little late for the party, but I started yesterday! Im so excited that WSU is finally here, and boy is my booty a little on the sore side from the workout yesterday!
4 mile 4 today.
Feeling great today! Lots of healthier eats which is definitely giving me more energy
Thursday workout – 5K run and teach Body Pump!
Today’s workout…Crossfit – Warm-up, 12 minutes of gymnastics work (I focused on pull ups), WOD: 100 burpees for time with 3 Overhead squats on the minute for the first 17 minutes. I finished in 12:44!
Had a great rest day. Eating well and drinking water. I need to foam roll too!
Rest day today!
Did week 1 workout for third time today, it actually wasn’t that bad but now you are going to go and change it on us and kill us again.
Rest day today, day full of meetings 🙁 . Ready for a great workout in the morning!!!
Starting late due to a messed up work schedule, but I don’t want that to stop me. 🙂 Raring to go!
Rest day was glorious!!!
Loved workout 1 this morning!
Hi Gina,
Just to double check, should we check in on this post http://fitnessista.com/winter-shape-up-2014-intro-post-week-1-workout/,
or on http://fitnessista.com/winter-shape-up-2014-week-1-workout/?
I see people checking-in for both..
thanks! 🙂
Got in 20,000 steps for my free day!
Did Workout #1 again yesterday and repeated the strength sets for a little extra burn. I added in a short Steady State as well. Loving Week 1, looking forward to seeing what Week 2 has in store 🙂
did a quick morning yoga session which was just what i needed for a boost of energy and to unwind my achy muscles
Happy Saturday all!!
Headed to the beach on bike today, 25 miles round trip.
Did workout 1 again yesterday and felt like I had a (tiny) bit of an easier time. I was definitely dripping sweat by the end though. Finally a bit less sore today! Planning for an hour run later this morning and workout 1 + plank burner tomorrow. Your timing is perfect; I’m planning on running a half marathon at the end of May and had been thinking I needed to focus on strength and cross training for the month before I start the training plan for that. Enter Winter Shape Up! Love your workouts
Saturday – workout 1 round 3. Not any easy but always feel great afterwards. Sweating buckets!! Thanks Gina! Always looking forward to my Sunday rest days can’t wait for workout 2 next week!!
Today is my long run for the week! 65 minutes of running today
Just finished 30 minutes of yoga with Tara Stiles on YouTube! If anyone needs a new yoga routine, she has many fantastic videos up. Even a few full-length routines.
Just finished workout 1 again! Switching up today and tomorrow! Gina- just wanted to say thanks so much for filming the whole workout this year it makes the time fly by and I always find that I push myself more when I have someone to follow and keep me motivated- fabulous job!!
did the arm burner today after gymnastics with a little bit of my normal abs at the Y! felt good!
Finally did workout #1! This week wasn’t the best but at least I got around to it. I felt like I was gargling my heart the entire time, so I think that’s the sign of a good workout!
Zumba today and strength training last night. Plus walking 2 miles at lunch 2 days this week. And running Tuesday! I’m bad about checking in!
I may be slacking on checking in, but I haven’t been slacking with the shape up! I’ve stuck to the workout schedule and got in a half hour run today. My muscles are fiiiiinally stopping hurting! 🙂