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 🙂
The week 1 workout is great and this morning the plank burner did it’s job. Thanks for the workouts!
Did the workout first thing this morning and will do the plank burner tonight after my little one is in bed (ran out of time this morning–darn work and babies creepin’ in on my workout time 😉 ). I’m actually looking forward to the plank burner!
Did WO1 again + the plank burner this AM. Dare I say it was easier than the first time? Don’t want to jinx myself..
Went to a bodypump class bright and early this morning, and later today I am planning to do the plank burner or else the new cardio combo as a quick homework break!
did week1 workout plus the plank burner! shorter workout than I’m used to, but felt just as tired!
Shared the banana egg pancakes with my son. They are so good with a little almond butter on top.
plank burner!! wow! I am loving this winter shape up! way to cure the boring workout of the winter!!
Maria
Today I did AND LOVED the week 1 workout. I had to adjust the schedule, so it was my first time doing it.
I had to take it a little easy this morning so I just did a quick walk and the plank burner!
Got in my exercise late last night, so I had a bit of trouble falling asleep. For me, morning workouts are the best. And, my plank time is already improving!
We doing a challenge within our department to do all the workouts!!
LOVING workout 1 and all of us are sore!!! Feel GREAT!
Excited to see what week 2 has to bring! 🙂
Thanks Gina!!!!!!!!!!
Did a combination of both yoga and pilates today. Felt good to stretch and tone at the same time!
Today’s workout was a killer, in a good way.
Another tough circuit workout today! Looking forward to some steady cardio tomorrow.
Just did workout 1 for the second time! MAN. It just gets better. By which I mean harder 🙂
I was planning to do the week 1 workout tonight, but I have a serious headache so using this as my first day off this week.
YouTube Zumba for steady state today, since the roads are too icy to drive to the gym!
Took a rest day yesterday bc i was sore from workout 1 but was able to complete my 30 mins of steady state cardio this morning ! it was hard to wake up in the cold but felt so good the rest of the day! Ready to take on workout 1 again tmr!!
Rest day for me!
Just as tough the 2nd time 🙂
Did some spinning and plank burner this morning. I’m excited for another round of workout 1 tomorrow!
Workout 1 round 2 in the books! Down 6lbs in January and feeling great!!
Love the Week One workout!
I meant to do Workout 1 again today, but I slept in! So I did spinning and a short run instead.
I’m a bit off schedule, so I did my steady state treadmill run today! Added the plank burner at the end.
Day 4 check in- 4 miles on TM and kneehab!
[…] hibernate] Winter Shape Up 2014 via The […]
Checking in-I did workout 1 today, and it got me good! I love it!
Did the workout and plank burner today this morning since yesterday was my off day. Great way to start the morning when it’s 5 am. 🙂 I feel so energized!
Rest day! Still sore from WO1!
woke up early to get my work out done this morning! can’t wait to relax a little this weekend!
Looking forward to an off day 🙂
Just did squadron PT this morning and I’m gonna hit the gym again after work! 🙂 Enjoying a delicious tropical smoothie (raspberries + strawberries + banana + mango + almond milk + vanilla low fat yogurt)!
Workout plan for today is my third day of workout #1! I love hitting the gym on Friday evenings because it’s like a ghost town. Lots of room for all my jumping around during those HIIT rounds. Looking forward to a good yoga sesh tomorrow, too.
My goodness! I was so exhausted, but looking at these wonderful comments and seeing how all of the other ladies were doing, I pushed through. All of you really motivated me to keep going. =)
Checking in! Hitting the workout later this afternoon after I leave the office.
This is fantastic
Wednesday check in- spent an hour with my running group. Since I was still sore my legs felt like bricks!
Thursday check-in (behind on these!) was finally my off day. Felt so good 🙂
Checking in! I did soeil beat Wednesday as my steady state! I’m doing my yoga today because tomorrow I’m taking ballet and taiko drumming.
Did the plank burner workout yesterday and I’m feeling it in the best way! Still love good ole fashion running for my steady state workout:)
TGIF, and TGI a rest day! 🙂
TGIF!
My schedule is going to be a bit off next week because my husband will be out of town and I won’t have childcare to get to the gym like I usually do, so I did a quick run this morning to make sure I am getting in some extra movement while I can!
Doing a strength workout again and a little cardio too 🙂
Checking in – Week 1 workout completed Thurs and rest day today!
Did the week 1 workout for the second time! I thought it was supposed to get easier 😉 I think I find myself pushing harder the second and third times through though since I know the routine. Very glad to be part of this one since I was very preggo during summer shape up!
Had to take my rest day yesterday instead of today due to circumstances. Can’t wait to get my butt kicked tonight by Week 1 Workout and the Plank Burner!
Ok, I finally got around to doing Workout 1 again (plus the Plank Burner). A nice way to start the day!
Yesterday I conquered (I use the term loosely) Workout 1 for the second time around and added the plank burner.