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. Nikki on January 28, 2014 at 9:22 pm

    Just did some steady state on the bike and stair mill today. Excited to try workout 1 tomorrow morning!

  2. Sarah on January 28, 2014 at 9:41 pm

    Just did workout 1 and got smoked!

  3. Amanda on January 28, 2014 at 9:54 pm

    My booty is a little sore from workout #1! Definitely feeling some DOMS!

  4. Annie on January 28, 2014 at 10:02 pm

    I moved the schedule around a bit, so got in my 30 minutes of cardio today. I can feel my quads from yesterday’s workout 1.

  5. Paige on January 28, 2014 at 10:09 pm

    Whoooffff da,that was a good workout.

  6. Natalie on January 28, 2014 at 10:13 pm

    Just finished week one workout and did the plank burner twice! Feeling awesome! Thanks for putting SO much effort into this series and LOVE having videos to follow!!!

  7. Michelle Rae on January 28, 2014 at 10:39 pm

    Just rocked the first workout!! It feels great!

  8. Samantha Davis on January 28, 2014 at 11:45 pm

    For my “off” day yesterday I went on a great late night jog with my husband! About to comment on the Week 1 Workout page for that check in 😉

  9. Megan on January 28, 2014 at 11:50 pm

    Yoga today to stretch out after workout #1 from yesterday! Feeling great 🙂

  10. Priya on January 29, 2014 at 12:05 am

    had private gymnastics lessons today so i didnt get to do the workout :/ but i did do ROPE CLIMB! and it felt soooo good!

  11. What I ate Wednesday! | Nacho Average Runner on January 29, 2014 at 6:33 am

    […] goodness Gina has the winter shape up going on this week bc she planned my workouts for me! Also, since […]

  12. Anna on January 29, 2014 at 7:54 am

    Just completed Workout 1 and thought it was great! I did a strength workout afterwards to make it a 45 minute total workout. Hoping for another nice afternoon so I can take a long walk after work.

  13. Carrie on January 29, 2014 at 8:17 am

    completed workout #1. Conclusion: I’m not a huge fan of plank jacks. But by the end I didn’t seem to be a huge fan of anything. Thanks for the great workout.

  14. […] the gym. It was packed but I found some free space and started with Gina’s Plank Burner from the Winter Shape Up. I have a love/hate relationship with planks. Some days I can plank like none other and some days I […]

  15. Jennifer on January 29, 2014 at 9:35 am

    Just did the week 1 workout. It is designed very similarily to how I teach one of my group fitness classes. I LOVED it! Thanks so much for doing this! It was nice not to have to think about what I was doing next:)

  16. Renae H. on January 29, 2014 at 9:39 am

    Whew did another work out today!

  17. MaryK. on January 29, 2014 at 9:58 am

    I did workout 1 last night and man did that kick me in the rear. I knew it would be tough after seeing lots of comments on the facebook page, but man, I was cursing! It hurt so good! 🙂

    Thanks to both of you for all of the hard work you have put into this! Know that it is VERY appreciated. 🙂

  18. Jessica on January 29, 2014 at 10:05 am

    Dreading the squat jumps today….Gina they hurt so good!

  19. Katie on January 29, 2014 at 10:21 am

    I did workout #1 yesterday. Definitely digging the video, especially since y’all are cruising through, making me try to keep up and work harder!! Lol I’m a good kind of sore today!

  20. Kreisa on January 29, 2014 at 10:27 am

    I wanted to sign up last week but I was out of town and lost track of time when I returned! So my workout days may be a little off this week but I’ll get on track. Thanks for doing this. I LOVE HIIT workouts!!

  21. Ashley on January 29, 2014 at 11:39 am

    Did my steady state workout this AM – legs are sore after Workout 1 but I like it 🙂 The workouts are keeping me sane while trapped inside! Thanks a bunch!

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  23. Michelle Rae on January 29, 2014 at 12:27 pm

    Steady state done!! Feeling a little sore today, but it’s a good hurt!!

  24. april on January 29, 2014 at 12:33 pm

    i wasn’t feeling great yesterday, but i managed to get in a 30 min walk for my “easy steady state” cardio. 🙂

  25. Leah O on January 29, 2014 at 1:05 pm

    Just finished workout 1…omg, my butt is already sore! Love it!

  26. Laura B at FitMamaLove on January 29, 2014 at 2:02 pm

    Starting my steady state now! Glad it’s just steady because I’m not really feeling it getting over this cold. Might end up switching from treadmill to elliptical.

  27. Christina D on January 29, 2014 at 2:27 pm

    I went with 5 easy miles for my planned steady state cardio today and loved it!

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  29. Amy on January 29, 2014 at 3:06 pm

    Did a steady state workout today. Still sore from Monday!

  30. Jenn on January 29, 2014 at 3:27 pm

    Doing a steady state run/walk on the treadmill.

  31. Angela on January 29, 2014 at 3:35 pm

    I’m feeling workout#1 in my glutes and quads today. I enjoyed a Jillian Michaels DVD for my steady state today. Tomorrow is going to hurt, in a good way, of course.

  32. Christine on January 29, 2014 at 4:06 pm

    Did Workout #1 today – it was great!!! Packed a lot of burn into 38 quick minutes. I like how flexible the schedule is so that I can continue to incorporate my regular workout schedule too!

  33. Leila on January 29, 2014 at 4:25 pm

    Wednesday – feeling it in my whole body from yesterday’s workout 1. Today did the elliptical for my steady state followed by the plank burner. Feeling great!

  34. Julie on January 29, 2014 at 5:05 pm

    I forgot to check-in yesterday, but I did a total of 50 minutes of videos off YouTube – all labeled HIIT but I considered them somewhat steady state.

  35. Kelster on January 29, 2014 at 6:53 pm

    I just did Workout #1 and the Plank burner. My lower half was still sore from Monday so it was tough going but I did it! I even did more pushups this time.

  36. Natalie on January 29, 2014 at 7:05 pm

    I’m playing catch up but hoping to complete workout 1 tomorrow! Thanks to you and Anne for putting this together!

  37. Britt on January 29, 2014 at 8:38 pm

    Had a GREAT run for my steady state today!!

  38. Amanda on January 29, 2014 at 8:38 pm

    I walked on the treadmill for 30 minutes during my break!

  39. Dena on January 29, 2014 at 8:46 pm

    I’m getting over a cold so I had delay my start up! Did WO 1 today – as always Gina – it was great! Thanks for another winter shape up!

  40. Karissa on January 29, 2014 at 8:54 pm

    I forgot to check in yesterday! I did a Tabata Fiesta @ CF yesterday, 12 minutes can feel A LOT longer …. today I did thrusters and some rope climbing work at CF and then came home and popped in Turbo Fire 20 minute HIIT for some cardio! Definitely gonna be feeling the burn tomorrow.

  41. Cate on January 29, 2014 at 9:40 pm

    I managed the first workout AND stacked about 200 bales of hay….I think tomorrow is going to be my rest day! I’m beat! <3

  42. Nicole McCauley on January 29, 2014 at 10:46 pm

    I did Workout 1 + plank burner yesterday and man did I love the short and sweaty burn! Going to do my flexibility day today with a Power Yoga class, and back to Workout 1 tomorrow. Keep that energy going!

  43. Elena on January 29, 2014 at 11:23 pm

    Got some flexibility in today with a mobility class then worked up a sweat in Crossfit. Was feeling the burn from Workout #1 from yesterday!

  44. Madison on January 30, 2014 at 12:58 am

    Day three check in! Due to reshuffling of the schedule, I did workout 1 for the second time this week today. It was not easy yet, LOL. Gonna squeeze in the plank burner now before bed! Yesterday I did a cardio class for my workout – Pound (dance cardio with drumsticks). I think you’d really like it, Gina!

  45. Rach on January 30, 2014 at 5:35 am

    I’m a being a bit of an airhead at the moment but where do we post our check-ins? I’m a social networking rebel and don’t have facebook etc. so do I just check-in on this post or are there other ones? Thanks!

    • Fitnessista on January 30, 2014 at 10:12 am

      check in on the workout post! (linked above)

  46. Erin F on January 30, 2014 at 8:45 am

    forgot to check in last night! 30 min of running for my steady state DONE! feeling really good.

  47. Cate on January 30, 2014 at 9:17 am

    I made yesterday my rest day because of scheduling, and so I got in my moderate steady state on the elliptical this morning. Workouts are going well; need to focus more on my eats.

  48. Mya on January 30, 2014 at 9:53 am

    I did the Week 1 Workout + Plank burner and i was DRIPPING in sweat!! WOW!! Thank you so much for this AMAZING workout, Gina!

  49. Jacki on January 30, 2014 at 11:20 am

    I had to take yesterday off because I’m so sore from the week 1 workout! Today, I’m going to hopefully run a few shake out miles, then do our local running club’s winter strength workout.

  50. Allison D. on January 30, 2014 at 11:28 am

    Workout 1 today. Great.

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