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 🙂
did workout 1 and 30 mins on the spin bike this morning!!! now to chug some coconut water
Happy February everybody!! (Is anybody else in disbelief that it’s already February?!)
I was hoping to make it to the gym today for WO #1 but we got some snow last night (and some mean homework is keeping me glued to my seat right now) … I may have to “settle” for doing a Shaun T workout video a bit later.
[…] and semi-healthy frozen meals. BUT, I have a plan to get back on track. My goal is to follow Fitnessista’s Winter Shape Up (for the third time! There’s still time to join!!). And the awesome part about this is […]
I was worried that I’d be super sore after doing workout 1 last night, but I woke up feeling pretty good! Today was my first “long” run day as I begin training for spring races, so I logged 6.2 miles outside in the glorious sunshine! Looking forward to tackling workout 1 (and possibly the plank burner) again tomorrow!
Rest Day
Did my 9 mile training run with some friends and followed up with the aptly-named plank burner. Love it!
I got in a frigid 9.5 mile run and 30 min of Barre3 today!! Happy Saturday!
Yesterday I did some strength, intervals on the elliptical, and a ton of sit-ups on the sit-up bench. I upped the intensity of my sit-ups but increasing the incline. My cardio session didn’t go as well as usual, though. I felt a little lacking in energy, likely because I mostly skipped lunch and dinner the previous day (I was upset over some personal stuff and pretty much lost my appetite).
Today’s workout was really good. An hour of two-minute intervals, followed by yoga class. Class is always entertaining and challenging, since the instructor like the try at least one “crazy/difficult” pose each class.
Checking in for today. I am fighting an illness, so took an unplanned day off yesterday, which I hate but know my body needed. I fought my way through a Zumba class today, and was so happy I did because I needed the endorphins. Planning on spending the rest of the day resting so that I am able to tackle round 3 of Workout 1 tomorrow! Can’t wait to see workout 2 🙂
Hot yoga after a long run. Feeling good.
[…] amazing Winter Shape Up […]
Enjoyed a 6 mile trail run in Phoenix this afternoon. It was the most perfect day!
Check in for today. Did a little bit of yoga but got interrupted by my 3 yr old wanting to play so ended up playing Just Dance 3 and the Black Eyed Peas Experience for about and hour and a half. That counts as a workout, right?
Today was an off day with a fun Zumba class thrown in.. I am getting my self prepared to do Workout 1 again tomorrow…
Did a great 40 minutes yoga sequence for hips, hamstrings and lower back. It feels wonderful after a long week at work!
I did a quick 20 minute HIIT workout this morning. Looking forward to a new week!
So sore from yesterday. Did physique 57, the full DVD. Workout 1 will be rough today. If we have flexibility next week maybe I should try yoga instead. I feel so tight today!! (Although my husband is already noticing my booty changing. 😉
Yayay, finished the week on a high with the final rendition of workout 1 🙂 Thanks for hosting a brilliant week 1 – can’t wait to see what next week has in store!
Did Workout 1 twice through last night…my inner thighs are killing me! 🙂
Just finished week one workout! Finished with a bang!
Finished workout 1 again. Not any easier!!! 🙂
Finished workout 1 again!!! Sweaty as usual 🙂 I was a slacker yesterday and took it off…but am back at it today! Can’t wait to see what you have in store for next week!
Finished Workout 1 for the third time this week and I am through week 1!! Yay! Also, I want to take a second to thank Gina and Anne for Winter Shape Up. As I was doing my workout this morning, it began to snow and I became tremendously more grateful to be getting in a killer workout without having to step foot outside. And on top of that, all of this is free… wow! It’s truly amazing! Thank you Gina!
Just finished an 80 minute hot yoga sweat sesh. A great way to start the week!
I did an hour of pilates mixed in with some HIIT yesterday, and as soon as baby heads down for a nap I’ll be doing W1W for the last time whoo! I’ll comment again after. 🙂
I’m repeating WO#1 on Monday in favor of my have hoy vinyasa class & cardio today!
Just finished my WO for today. 1 mile run to warmup. Week 1 workout and the plank burner again. This time I followed along with the video and I honestly had no idea I should squeeze EVERYTHING during a plank – that definitely makes a huge difference! I was shaking so hard by the end. Also, I am soaked in sweat – love that a short workout can be so effective.
I did the plank burner today after my run! Woo! I will have to keep up with that because I had to go to my knees at the end of the side planks, and I didn’t like that! My goal is to get through it 100% on my feet!!!!
I may also add workout 1 later on if I can get it in before the game!
Long run day of 8 miles.
My long run is a 4-miler!
Checking in! Ran a mile for warm up, did the NTC ab burner, and swam 30 laps for the workout today. Can’t wait to see workout #2.
Got up bright and early this morning to knock out the last round of Workout 1 before Super Bowl festivities. I even got the bf to go with me–promising delicious eats later 😉 I followed the workout with some HIIT on the tread afterward, and I feel ready to face the food later!
Had a nice brunch out today. Enjoyed a lovely salad with lots of fresh fruit and veggies and a scoop of chicken salad. It was delish! We rode our bikes and covered 16 miles today. It was a great sunday!
Well today didn’t go quite as planned so no worout ’til tomorrow. next week!o On the plus side, I did have time to do a whole lotta food prepping for
Today was a rest day and it feels amazing! Lol my body is tired. Got to try a new French restaurant for brunch with a friend this morning after church – so good!
Rest day today but still danced on the wii with my son, played indoor/basement soccer and went sledding in the backyard. Can’t wait to see week 2.
Well I was feeling a bit defeated because I didn’t keep up as much as I wanted to this week. However- I did more this week than in a long time, so I’m calling that a small win! Plus I just finished week 1 workout + plank burner, and ow my ow!! Thanks again for these amazing workouts. You are awesome and so inspiring!
cant wait for week two!
Took it easy today with some light yoga and stretching 🙂
Had no will to workout tonight… Thank you WSU for keeping me motivated! Bring on week 2!
My jeans are looser! Thanks for the great workouts and amazing meal plan!! Yesterday I went to Flywheel and today I did a hot yoga class!!
I’m joining in on the winter shape up! Last week was half done due to sickness hitting my house but this week will prevail! Let’s do this!
Oh rest day… thank you! My legs are tired from all the miles logged this weekend. Looking forward to some restorative yoga and meal prepping tonight.
[…] workout was on the short side this morning too. I’ve been following The Fitnessista’s Winter Shape Up. The workouts are short, but I feel them the next day! Oh and I won the week1 contest! I never win […]
[…] been following along with the Winter Shape Up complete with meal plans and workouts put together by The Fitnessista and Fannetastic Food. It is a really motivating, and inspiring community to be a part […]
This looks like a great program, can’t wait to get started!
[…] My first Winter Shape Up workout. I did the week one workout and holy crap was it hard. Gina is amazing. The workout was […]
Was going to do week2 this morning but it wasn’t up yet so I did 45 mins on the elliptical. Also, got my sis in law started on this and she did the week 1 workout today.
I did workout #2 today because I have to use my rest day later this week. It was lots of fun!