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 🙂
can’t wait to begin~!!
Awesome! Today I did a routine from the JEFIT app focusing on fat loss and building lean muscle. I plan on incorporating WSU in my routine. Thanks again for this! 🙂
Here we go! Can’t wait for another round of seasonal shapeup!
Did Week 1 Workout today and it did not disappoint! Awesome workout, Gina!
i haven’t participated in years past, but i’ve always been intruiged! definitely going to follow along and do what i can this time!
Kettlebell workout today!
Stair climber today! Excited for the workout tomorrow.
[…] over the linger cough from the cold I managed to catch last week. Tomorrow I will be joining in the Winter Shape Up, designed by Fitnessista. I adore her blog, so thought it would be a great time to change up my […]
I underestimated WO#1! It’s a doozie! In the best way:)
Week 1 workout was more of a challenge then I imagined. I’m going to be sore tomorrow!
I did workout one tonight because tomorrow is shaping up to be busy. Gina, I am so impressed with the quality of the video! Thanks for taking the time and tremendous effort to put this together. Workout 1 kicked my booty!
I did workout 1 today because I had a sleeping baby (a rarity) and I’m so glad. Burpees kick my butt, but I’m so glad to have a head start on the week!
Thanks so much for putting this together! I’m excited to try the workout tomorrow!
Okay, I love working out on Mondays so I did your new video and a Fitness Blender video. Those jump squats… ugh!
[…] this week’s workouts, I’ll be joining along the Winter Shape Up fun with all of you! I’ll do some shuffling with my Zumba class and long run, but I’ll […]
Off to do steady state today and the first workout tomorrow.
just followed along with your video and completed workout 1… it was a tough one but i loved it! ur a great instructor to follow along to as well !!
Lead a spin class and did week 1 workout. Feeling good!
Just finished Week #1 workout a few hours ago! It WAS a doozy. It hurt so good! That last cardio burst really got me. I was dripping beads of sweat all over my phone when I was setting timers. That tabata app is indispensable. My plan for the week:
Monday – Rest
Tuesday – Week #1 workout
Wednesday – 3.5 mile run
Thursday – Week #1 workout + Plank burner (if I’m able after the workout, haha)
Friday – 3 mile run + yoga
Saturday – Week #1 workout
Sunday – Rest
I work every Sunday and Monday (nurse schedule. whomp whomp) so they are good “rest” days.
Good luck, everyone!!!
I did workout #1 last night. Not sure if I’ll do that again before bed – I was wired afterwards! My legs are pretty sore today.
I’m so excited. This is my first winter shape up! I did the first workout this morning. It was great.
One question: when do you post the week #2 workout and meal plan? Sunday night?
Enjoyed week #1 workout last night–the 180 degree jump squats were killer! Hoping to run tonight if everything doesn’t shut down here because of snow (we’re in Alabama so this is a distinct possibility!)
Workout 1 complete before 620am…Love that this workout does not make me late for work AND good and sweaty! Likely going to yoga tonight as well, to get warm from the intense chill we’ve got going in Ontario.
Liked that the workout was quick but boy was I feeling it! Great start to my day
Yay for first time doing WO#1! Loved it! I did it twice through. Great workout!!
Just finished wo#1!! Wow, I am still trying to catch my breath
Did the workout today, but with some changes since it was after an hour-long interval run on the treadmill of 6 minutes running, 3 minutes walking. I did everything in the workout, but didn’t repeat the cardio blast, and did a set of the November Knockout Workout between the cardio blast and the first strength set. It was still killer and my arms were dying at the end!
Thanks for the great workout, Gina! Even with doing the beginners modifications (I can’t do jumping exercises in my rickety old apartment without disturbing the people downstairs!) that left me good ‘n sweaty 🙂 Feeling really pumped up for the rest of the week!
I just found this today but I’d love to get started with it! I ran 3 miles on the treadmill this morning, maybe tomorrow I can do the week 1 workout? Thanks for the motivation- I need it this time of year!
Great workout, Gina…quick and sweaty, the way I like them!!
I did the winter shape up as my toddler ran around me with his toys. He thought plank pose was so funny and he crawled under me to play. Sweaty workout I really liked it
OMG! I just finished the first workout and I’m officially dead. Admittedly, I haven’t kept with my workout routine since my wedding (almost eight weeks ago) and that was definitely an eye-opener. Hopefully I’ll be fully back on track by February 23!
(Reposting because I checked in on the wrong post first. Oops.)
Workout 1 was rough! In the best way possible 🙂 Thanks Gina!
Just finished workout#1. I am a sweaty mess!
Thanks for the videos. They keep me going. The food suggestions are getting me out of a pb&j rut.
Keep it up! I so appreciate your work.
Did the workout and still feel my muscles shaking a little 30 minutes later!
Just finished workout #1! It was a doozy, but I loved following along with the video- It definitely helped me push myself!
checking in! this weeks plan is perfect because I just could NOT find the time to squeeze something in yesterday, so I’m glad it was a rest day. Did workout 1 today, but shaved off the last HIIT blitz because nugget and I were spent. Fantastic job Gina! (as always)
will start week 1 workout tomorrow! so excited to feel the burn:)
Loved the video! I’ve done other ‘shape-ups’ of yours, but the video makes me want to do it more and more often. Keep those videos coming. Thanks!!
Finished workout #1 and now tonight will have a training session!
Can’t wait to get started!
Workout #1 was fantastic!
Loved doing the workout tonight! Going to do it again on Friday! Tomorrow is pilates/some cardio for me!
I did workout 1 yesterday so today walked hills and did a horseback riding lesson. Sore from yesterday!
didn’t have a chance to do workout #1 yet 🙁 but i did 35 min on the elliptical and your core on fire video!
GINA. YOU HAVE DONE IT AGAIN. I can’t emphasize how wonderful all of your workouts are. That kicked my butt (I’m still shaking trying to type this), but I never once felt like “ughhh this workout is dragging on!” Instead I could motivate myself because I knew it would be over soon, and it was fun!!! THANK YOU!!!
Today I did my steady state 30 minute workout. I chose the stationary bike and road about 6 miles. Felt great! Looking forward to the planned week one workout tomorrow or the next day 🙂
I did the stationary bike today for my steady state for an hour. I cleared my workout before I saw the distance. However far it was, it felt great!!
Sore in new places after yesterday’s workout, in a good kind of way!