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….

WSU logo

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.

Wsu2014

We’re also really excited to welcome this year’s official Winter Shape Up sponsors: 

Unnamed 1

Sponsors

Huge thanks to:

Sabra

Cabot

Stonyfield

Reebok

White Plum 

Sizzlefish

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)

Week 1 Workouts

Week 1 Meals

Week 2 Workouts

Week 2 Meals

Week 3 Workouts

Week 3 Meals

Week 4 Workouts

Week 4 Meals

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??

Workouts

Here’s the Week 1 workout schedule:

Week 1 schedule

-For the steady state, do anything you enjoy for moderate intensity. A run, dance class, Soli Beat, row or Stairmill session work nicely

Plank burner

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 🙂

Winter Shape Up 2014

 

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 🙂

669 Comments

  1. Jennifer L on January 24, 2014 at 4:37 pm

    I am soooo ready! Bring it! 😀

  2. Deanna on January 24, 2014 at 4:40 pm

    I’m in!

  3. Amy on January 24, 2014 at 4:56 pm

    I am joining! So excited about the additional nutritional guidance this time around!

  4. Kaleigh on January 24, 2014 at 5:00 pm

    So stoked! Love the different format this time.

  5. Tracy on January 24, 2014 at 5:05 pm

    Yay I am joining in the fun!!!! So excited, especially for the nutrition piece!!! Thanks ladies!

  6. Sara on January 24, 2014 at 5:30 pm

    Definitely joining! Ready to do this 🙂

  7. Kim on January 24, 2014 at 5:37 pm

    Yes this is just what I need to get started!!! Thank you for putting it all together 🙂

  8. Cassie on January 24, 2014 at 5:47 pm

    Can’t wait! Thanks Gina 😀

  9. Lori on January 24, 2014 at 6:07 pm

    I can’t wait! 🙂

  10. Laura on January 24, 2014 at 6:08 pm

    Can’t wait to start!

  11. Natalie on January 24, 2014 at 6:12 pm

    This is the best part of January!!

  12. Amber on January 24, 2014 at 6:33 pm

    I am so in!

  13. Amy Ramos on January 24, 2014 at 6:35 pm

    I am ready!

  14. Jamie on January 24, 2014 at 6:36 pm

    I am in (first time) 🙂

  15. Karla on January 24, 2014 at 6:41 pm

    Sounds good to me!

  16. Olive N on January 24, 2014 at 6:44 pm

    Can’t wait !!

  17. Olivia on January 24, 2014 at 6:52 pm

    Can’t wait!

  18. Megan on January 24, 2014 at 7:15 pm

    First time you’ve had one of these since I started reading. Im in!

  19. Emily on January 24, 2014 at 7:25 pm

    Love it! While I won’t be able to follow the workouts exactly (I do Pure Barre 3-4 x a week as my strength), I’ve been wanting to add in more cardio lately, and I always love your HIIT workouts etc. Looking forward to it!

  20. Chelsea on January 24, 2014 at 7:29 pm

    Oh you’re on girl!

  21. Cristal on January 24, 2014 at 7:58 pm

    I have been waiting very impatiently for this to begin!!! Can’t wait!

  22. Shana on January 24, 2014 at 8:01 pm

    I’m in!!! 🙂

    And it was SO nice of you to schedule flexibility the day of one of my weekly Pilates classes. 😀

    • Fitnessista on January 25, 2014 at 7:29 pm

      i was thinking of you when i did that 😉

  23. Maizey on January 24, 2014 at 8:18 pm

    Looking forward to my first Winter Shape Up!

  24. Michelle on January 24, 2014 at 8:24 pm

    Can’t wait. Perfect time. Going to Florida on Feb 26th so this will be just the kick I need to feel good in a swimsuit in February

  25. Lindsay M in DC on January 24, 2014 at 8:31 pm

    I am in and excited! I read Anne regularly and am new to yours. I am happy to find a new great blog!

  26. Carolyn on January 24, 2014 at 8:41 pm

    Im ready, cant wait for some fresh ideas!

  27. Kristina on January 24, 2014 at 8:42 pm

    I can’t wait! Love your Shape Ups 😀

  28. Erin on January 24, 2014 at 8:55 pm

    Hi Gina! I recently found your site and love it! quick question–when I click on the fitness tab and scroll down to the WSU series, only 2010, 2011 & 2012 are listed. Where can I find the 2013 link? Thanks, looking forward to WSU 2014!

  29. Sarah E on January 24, 2014 at 8:56 pm

    I’m ready! I tried last year and failed miserably. Here’s to a new year and Winter Shape Up 2014!

  30. Casey on January 24, 2014 at 8:58 pm

    I’ve been reading for years but this is the first time I am actually going to participate in a shape-up and I am so excited!

  31. April on January 24, 2014 at 9:50 pm

    Perfect timing, i am headed to Aruba in the Spring, so YESSSSSS I need this!!!!

  32. Anna Johnson on January 24, 2014 at 10:12 pm

    Can’t wait !

  33. Kat May on January 24, 2014 at 10:35 pm

    I need something to kick me in the butt and get me out of my funk if no motivation. Looking forward to it!!!!

  34. MaryAnna on January 24, 2014 at 10:39 pm

    I’m excited…I love how chill this is in comparison to some other things I’ve seen, it seems really well-balanced and…self-nurturing? Which is great for me right now 🙂 Can’t wait

  35. Shellie on January 24, 2014 at 10:53 pm

    Thanks for all the time and effort you put into this! So appreciated! I loved the 2013 shape-ups and can’t wait to get this one started!

  36. Steph on January 24, 2014 at 11:20 pm

    So pumped! I love the combo of nutrition and workouts. Did the core/tabata combo you suggested. Loved it 🙂

  37. Leah on January 24, 2014 at 11:55 pm

    I am very excited! This is my first time participating. Looking forward to all the meal ideas too.

  38. Mel on January 24, 2014 at 11:55 pm

    Me!

  39. LM on January 25, 2014 at 12:38 am

    So excited to try something new and fun to get out of my exercise rut!

  40. Janna on January 25, 2014 at 1:51 am

    Let’s do this! I’m so excited 🙂

  41. Ruthie on January 25, 2014 at 2:22 am

    Wahoo! Thank you for yet again doing this!!

  42. Jennie on January 25, 2014 at 5:23 am

    Super excited!

  43. Megan on January 25, 2014 at 6:49 am

    This is starting at a perfect time for me, can’t wait to get started!

  44. Cara's Healthy Cravings on January 25, 2014 at 7:34 am

    Yeah! I am always excited for this!

  45. Andrea on January 25, 2014 at 8:43 am

    Ready to go! Looking forward to it!

  46. Caylee Johanson on January 25, 2014 at 9:18 am

    I’m so excited to participate! I’ve been doing a 21 day whole food cleanse through my cousin who has been a nutritionist and it’s been great! I’m looking forward to adding some exercise into the mix too and see what happens 🙂

  47. Jacki on January 25, 2014 at 9:24 am

    So ready for this shape up! Been counting down the days 🙂

  48. Katie Hood on January 25, 2014 at 9:32 am

    I’m in! Ready for a new challenge. Thank you, Gina and Anne!!

  49. Annie on January 25, 2014 at 10:52 am

    i’m excited!

  50. Jane on January 25, 2014 at 11:06 am

    My schedule has been pretty insane, so I need some extra motivation for staying in shape/ eating well….so I’m in and excited about getting started!

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