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. Winter Shape Up | Emily's Full Plate on January 26, 2014 at 8:30 pm

    […] (Source: Winter Shape Up Week 1 Workout) […]

  2. Amber C on January 26, 2014 at 9:25 pm

    I’m joining in and super excited to see week 1’s workout!!

  3. Zoe on January 26, 2014 at 9:28 pm

    I’ve watched too many of these go by; it’s time for me to take advantage of such an awesome opportunity! I’m so excited– thank you!!

  4. Alyssa on January 26, 2014 at 10:13 pm

    Thank you so much for posting the first workout! I am so excited to start tomorrow (rearranging the schedule a bit and doing workout 1 tomorrow). SO excited to begin 🙂 gotta go pull out my polar and layout my workout clothes for tomorrow.

  5. jeanne on January 26, 2014 at 10:46 pm

    Just the motivation I need. Thank you!

  6. Carla on January 26, 2014 at 11:41 pm

    Can’t wait to see the workouts!!

  7. Jasmine W. on January 27, 2014 at 12:36 am

    I’m joining and I am exciting to finally start getting back into the swing of things! =)

  8. Good Company on January 27, 2014 at 6:07 am

    […] today starts the official kick off of the Winter Shape-Up program!  Since Monday is considered an ‘off’ day, but I like to start my week at the […]

  9. MIMM…Cuties!! | The Sweet Spot on January 27, 2014 at 7:51 am

    […] Winter Shape Up 2014, I am doing it again this year and totally excited. Who else is joining me? […]

  10. Christa on January 27, 2014 at 8:07 am

    Can’t wait

  11. Carrie on January 27, 2014 at 8:31 am

    Today is an off day for me. Much needed! But looking forward to hitting Winter Shape Up tomorrow.

  12. Ashley on January 27, 2014 at 9:28 am

    Excited for day 1! Woo!

  13. Karen on January 27, 2014 at 9:53 am

    This was so fun last year, so excited to do it again!

  14. Katie on January 27, 2014 at 10:00 am

    I’m realizing when I checked in for my workout I may not have signed up here– I don’t even remember (der!) just joined the facebook group though and would love to join-thanks!

  15. Brooke on January 27, 2014 at 10:03 am

    Thanks for posting the first workout! Excited to do it tomorrow!

  16. Tina on January 27, 2014 at 10:03 am

    Ready to start the exercises tomorrow 🙂

  17. Michelle Rae on January 27, 2014 at 10:06 am

    Joining in for the first time!!

  18. catherine c. on January 27, 2014 at 10:10 am

    I’m joining in!

  19. Jessica on January 27, 2014 at 10:18 am

    This sounds great! I’m training for a 1/2 marathon but NEED to incorporate strength training and better eating habits – sign me up!!

  20. Cate on January 27, 2014 at 10:26 am

    I can’t wait to get started! This was just the kick in the pants I needed to get geared up for show season! Thanks Gina and Anne!

  21. Mara on January 27, 2014 at 10:51 am

    I’M IN!! Before pics are taken… I’m really curious to see where this takes me 🙂

  22. Lindsay on January 27, 2014 at 10:57 am

    Just finished workout 1–KILLER!

  23. Jody on January 27, 2014 at 11:00 am

    Yeah! I’m ready to switch things up and this is the perfect way to do it.

  24. Vera on January 27, 2014 at 11:17 am

    Can’t wait to do workout 1 today. This is exactly the motivation I needed to get back on track. Thanks Gina and Anne 🙂

  25. Annalisa on January 27, 2014 at 11:21 am

    The video looks killer. I’m excited!!! I’m in the process of making my inspiration board. I needed this winter shape up right now. It is the perfect timing, it gives me the motivation and the support to keep on a going along this health/fitness/nutrition path!!! you inspire me!!!!

  26. carrie on January 27, 2014 at 11:32 am

    Excited to join! I had a baby 8 weeks ago and need to get back in shape!

  27. AJ on January 27, 2014 at 11:44 am

    Just did Week 1 Workout! Loved it! (once I was done haha!) I also added on the arm burner. Just want to tell you I love the video format. I work out 100% from home and it really helps me.
    I’m 16 weeks with baby number 5 so I’m feeling very accomplished 🙂

  28. Kristin Ravel on January 27, 2014 at 12:04 pm

    I just ate my yummy banana oatmeal and am going to do the workout after work! I can’t wait 🙂

  29. Kaylie on January 27, 2014 at 12:11 pm

    I’m in! I could always use help with strength to prepare for my upcoming hilly half marathon!

  30. Andrea B on January 27, 2014 at 12:33 pm

    The banana oatmeal rocked my morning!!! So good. I pulled my groin so its gentle yoga is planned for tonight!!

  31. Harsha@Healthy Cooking 'N' Fitness on January 27, 2014 at 12:40 pm

    Planning to do ab burners and also Doonya DVD today. Cant wait for tomorrow to do Week 1 Workout.

  32. carolyn on January 27, 2014 at 12:58 pm

    Can’t wait to start!

  33. heather on January 27, 2014 at 1:27 pm

    I’m in! Looking forward to switcing things up!

  34. Heidi on January 27, 2014 at 1:35 pm

    I know Monday is an off day, but tomorrow is packed. I ran 5 trail miles with negative degree windchill instead of going to the gym.

  35. Amie on January 27, 2014 at 1:37 pm

    I’m doing workout 1 today . . . no time tomorrow! I’ll let you know how it goes!!

  36. Emily C on January 27, 2014 at 1:58 pm

    I’m in! Can’t wait to get started! Just finished watching the video for workout 1 & it looks like a killer, but fun!

  37. Betsy on January 27, 2014 at 2:14 pm

    I did workout 1 today. You weren’t kidding, it’s a doozy (especially those stinkin jump squats!). Sweaty mess, but in a good way.

  38. Amanda on January 27, 2014 at 2:30 pm

    No time like the present to get back into working out. Definitely challenging to prioritize after the baby but I want to set a good example!

  39. christina on January 27, 2014 at 2:38 pm

    I’m in! will i lose weight on this plan?

    • Fitnessista on January 27, 2014 at 4:20 pm

      the results are based on what you put into it! if that’s your goal, you can make it happen 🙂

  40. Elena on January 27, 2014 at 3:07 pm

    I’m excited for the Winter Shape Up!

  41. Allison Galassie on January 27, 2014 at 3:22 pm

    Small workout today…will start with the plan tomorrow!

  42. Anika on January 27, 2014 at 3:45 pm

    I love anne’s blog, and now i’m happy to discover yours as well 🙂

  43. Sam on January 27, 2014 at 4:05 pm

    Just booked a cruise for March. HELLLLLOOOOO shape up!

  44. Staying motivated in the winter on January 27, 2014 at 4:07 pm

    […] Fitnessisa’s Winter Shape Up […]

  45. Amy on January 27, 2014 at 4:39 pm

    I did workout 1 today, it was awesome! I don’t “like” doing HIIT so it’s great to have some motivation!

  46. Lindsey G. on January 27, 2014 at 4:43 pm

    Completed workout one today! I felt great! Sweaty but great!

  47. Amber Schumann on January 27, 2014 at 5:01 pm

    I just completed Week 1 Workout during my lunchbreak gym sesh (Tuesdays are my run days, so I swapped the schedule a bit). HOLY MOLY, THE BURN! I overestimated my fitness abilities, and ended up having to do the modified versions of most of the moves. I’m hoping by the end of the week, I will be able to get through it without having to modify (or die).

  48. Debbie on January 27, 2014 at 5:23 pm

    Excited to get started. My workout routine needs some mixing up.

  49. Jillian on January 27, 2014 at 6:31 pm

    Joining in, excited! 🙂

  50. Amanda Bowen on January 27, 2014 at 6:42 pm

    I am super excited to get started!!!

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