Winter Shape Up 2016

Hi friends! Happy Monday, and happy WSU!

Welcome to Winter Shape Up 2016: a perfect chance to revamp your fitness routine, thrive from healthy eats, and revitalize your love for healthy living. Whether you’re looking to achieve a fitness, fat loss, lifestyle, or energy goal, hopefully this plan will provide you with steps, ideas and inspiration along the way.  

2016shapeup general 2

For the friends who are new to Winter Shape Up, here’s how it works:

– I’ve been doing the Shape Up plans on my blog for years as a way to share free fitness and meal plans with my readers. I’m so happy Anne has joined in the fun to share her expertise as a Registered Dietitian. She’s my WSU partner in crime, and we love being able to put together these plans for you all. 

Winter shape up social media

Each week, for the next 4 weeks, Anne and I will be posting free full workout schedules, meal plans, videos, printables and grocery lists.

While you can follow these exactly as suggested, remember that these are just suggestions; they can be always be adjusted or modified to suit your personal needs and schedule. If you have a class that you like to do each week at the gym, by all means keep it in, but just remember not to do the same type of workout on consecutive days. For example, I wouldn’t take a hardcore bootcamp class the day after Workout 1, and avoid strength training the same muscle group two days in a row. If you need help shuffling things around, please hit me up in the comments or tweet me @fitnessista


Your 4 week focus:

-Visualize a goal. What’s your intention behind Winter Shape Up? Looking to shake up your routine? Burn fat? Get stronger? Write it down what you’d like to accomplish and remind yourself daily for the next 4 weeks. If you made an inspiration board, this is a great time to update it and check it regularly! If you’re looking for fat loss/muscle gain, I highly recommend a body fat assessment towards the beginning of the Shape Up, or take some pics and measurements so you can gauge progress. Keep in mind: this isn’t a weight loss plan. While weight loss may be the result of changing up your routine and implement new diet or fitness strategies, remember that weight is a poor indication of overall health and body composition. Focus on foods and habits that will encourage fat loss and encourage lean muscle retention/building if that’s your overall goal. All in all, use strength, energy levels, and confidence as some mental success meters. <3

-Nutrition. Eat like a PRO: meaning you’re going to emphasize PROtein and PROduce. Anne has a variety of delicious, healthy and satisfying recipes in the meal plan with vegan and gluten-free options.

-Consistency. The greatest way to achieve a new fitness or health goal is consistency. Stick with it and remember that the little things definitely add up! Be gentle with yourself throughout the challenge, and endeavor to be consistent in your actions to achieve your personal goal for the 4 weeks.

-Be a cheerleader for yourself and other Winter Shape Up participants. Make sure to check in each morning with your workout, pics of your healthy eats and to cheer each other on! The comments are a great option (which is how you’ll enter the giveaways), or if you’d like to tweet/Instagram, use the hashtag #wintershapeup and tag us @fitnessista @fannetasticfood.

We also have a private Facebook group with lovely supportive, active members. Check it out here!

The Winter Shape Up will run from Monday, January 25 to Sunday, February 21, 2015. Here are links to all the content (this page will be updated as the new pages are published).

Week 1 workouts

Week 1 meals

Week 2 workouts

Week 2 meals

Week 3 workouts

Week 3 meals

Week 4 workouts

Week 4 meals

More details and FAQs are below!

How do I enter the giveaways?
We’ll have two giveaways running each week. Check in on each weekly post for your chance to enter! (For week 1, you’ll check in for your workouts below in the comments, and check in with your eats on Anne’s week 1 page.)
How do I keep track of all of the deliverables and info? It seems like a lot!

This page that you’re currently reading (the Intro post) will be your home base for ALL things Winter Shape Up-related. Each week’s meal ideas and workouts, plus any giveaways will all be linked here. If you’re joining in, keep this page in a safe place (bookmark it, Pin it, keep it in your pocket) so that you can easily access all of the info. I’ll also add a widget to this page at the top of the blog (on the upper right side bar).


A special thanks to our Winter Shape Up sponsors, who will be providing amazing giveaways along the way:

Wsu2016 sponsors

Cabot | Sabra | Sizzlefish | Pure Canadian Maple Syrup Daily Harvest | Gluten Free Chex | Crunch Live (use code WSU30 to get a free 30-day trial. After 30 days it will roll over to a membership at $9.99, but can be canceled at any time)

This week’s featured sponsor is Daily Harvest! I’ve been obsessed with their smoothies for a while now, and am so excited to share them with two lucky winners.

DH 002 Logo Stacked Final 01

A little bit about Daily Harvest:

Each blend contains a mixture of fruit, healthy fats and superfoods. Add you do is add liquid in a blender, blend it up, and enjoy! The combos are soooo delicious, and I especially love that they don’t use any added sugars or preservatives; just whole, REAL foods. You can add protein powder to the smoothies, but I find that I almost never want to do that. They taste amazing on their own, and have a great mix of greens, fruit, and energizing super foods. Everything is picked at the peak of freshness and flash frozen, and the ingredients are non-GMO and organic whenever possible. One of my favorite things about Daily Harvest is the convenience and accessibility. For example, I love maca, but it isn’t really worth it for me to have a giant bag in the pantry to sprinkle into oats and smoothies. Also, when I make a smoothie, it’s fast and furious. This makes it so much easier to put the container in the blender, add almond milk or coconut water, and blend. If the container is two servings worth, it usually works out well because my tiny smoothie bandit (Liv) will claim it as her own. 

Daily harvest

Some of the other ingredients that they use: kale, avocado, cashew butter, pink Himalayan sea salt, ginger, cacao nibs, and wheatgrass.

Cacao Kapow Side

2 lucky Shape Up participants will each receive a 6-pack of Daily Harvest smoothies, and can choose which flavors they’d like to try.

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Here’s how to enter:

Leave a comment below EACH TIME you complete a workout this week! That’s right, you have multiple chances to win.

Bonus entry: Instagram a sweaty workout pic, and be sure to tag us (@fitnessista @fannetasticfood #wintershapeup)

Let’s get this party started! Are you joining in the fun? 



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  1. Cassie on January 31, 2016 at 1:51 pm

    Active rest day today – outside stroll with the little while the hubs got a jog in. Beautiful weather!

  2. Kailey on January 31, 2016 at 1:56 pm

    Tabata today. Always brings me back to “Tabata Thursdays” 🙂

  3. Bethany on January 31, 2016 at 2:36 pm

    Circuit workout done! =)

  4. Mrs Wang on January 31, 2016 at 4:27 pm

    Completed second Workout 1 session today, bringing me back on schedule!

  5. Tera on January 31, 2016 at 5:08 pm

    Did my hill workout today! 3.7 mile run up hill then 3.7 back down 🙂

  6. Katie R. on January 31, 2016 at 5:12 pm

    I had a date with the foam roller and stretched today. Can’t wait to start another week fresh tomorrow!

  7. Bianca on January 31, 2016 at 5:56 pm

    HIIT work out for me today!!

  8. Sam on January 31, 2016 at 5:57 pm

    Workout #1 today – hot here in Panama! I was a sweaty mess without the workout then even more!

  9. Allison on January 31, 2016 at 6:09 pm

    Did three rounds of Workout #1 tonight and got the husband to join for a second time! Love the HIIT/Strength Combo and love even more that I can get him to join me for this one!

  10. Jessica C. on January 31, 2016 at 9:12 pm

    Checking in for my rest day today, which included a brisk morning dog walk, yoga and fun time in the park with the hubs and pup. Meal prep happened too! Perfect Sunday!

  11. Erin M. on February 1, 2016 at 4:34 am

    I did a 5 mile outdoor run this morning!

  12. Nikki S on February 1, 2016 at 6:07 am

    Rest Day Sunday and technology disconnect. It felt good to sit and read a book.

  13. Nikki S on February 1, 2016 at 6:08 am

    3 rounds of the workout, 10 min abs, 10 min stretching. Also have a my first insanity class at the gym at lunchtime, I’m looking forward to the challenge.

  14. Meg on February 1, 2016 at 6:57 am

    I took an active rest day on Saturday and walk almost 20,000 steps around Philadelphia. Whew!

  15. Meg on February 1, 2016 at 7:20 am

    I had a limited amount of time last night since I was traveling all day, but I banged out the weights part of workout 1 (with some bonus exercises).

  16. Mrs Smith on February 1, 2016 at 7:30 am

    Did 45 mins of cardio today!

  17. Lindsay on February 1, 2016 at 8:04 am

    Zumba class today!

  18. Katie R. on February 1, 2016 at 10:00 am

    I got through 3 rounds minus the last cardio sesh in 20 minutes. Nice workout. Like the combo moves.

  19. Katie R. on February 2, 2016 at 8:33 am

    Did the CrunchLive Cardio Burst. Felt a bit uncoordinated on that one! Lol

  20. Lauren L. on February 2, 2016 at 8:52 am

    Just finished workout 1! Maybe a little late, but I did it! Question for you: similar to you, I have a little one at home (3.5 mo). I workout inside during his nap time, which is great, but I’m not sure how to warm up in a 1000 sq ft house. I usually go through one round of the exercises with no weight as my warm up and then do 2 more rounds. Is that good? Or do you have a good 5 minute dynamic indoor warmup you recommend?

  21. Guest on February 3, 2016 at 3:36 am

    Workout 2 done!

  22. Kailey on February 5, 2016 at 10:36 am

    Workout 2 and some cardio today. TGIF!

  23. Guest on February 7, 2016 at 12:42 pm

    Rest day yesterday

  24. Jessie R on February 12, 2016 at 12:28 pm

    Some HIIT training yesterday and Popilates 🙂

  25. Jessie R on February 12, 2016 at 12:28 pm

    A great Pilates class this morning

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