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.

Image 3

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? 



Post Navigation:


  1. Pam on January 29, 2016 at 8:35 am

    Did the Barre burner last night! Boy those lunges will get you.

  2. Sarah on January 29, 2016 at 8:41 am

    Went on a walk instead of the Barre burner last night but looking forward to workout #1 afer work today!

  3. Cassie on January 29, 2016 at 8:42 am

    Wed – barre hitte X2 and barre leg strength X2

  4. Cassie on January 29, 2016 at 8:43 am

    Thur – off – thank goodness since I was in the midst of sick baby land.

  5. Cassie on January 29, 2016 at 8:43 am

    fri – workout1 X3 phew that last round was brutal!

  6. Maryz on January 29, 2016 at 8:49 am

    Finally getting to do Workout#1 today!

  7. Julie on January 29, 2016 at 8:55 am

    I forgot to check in! Body Flow & 30 min. on the bike Tues.

  8. Julie on January 29, 2016 at 8:55 am

    Body Pump Wed. night!

  9. Julie on January 29, 2016 at 8:56 am

    Body Flow & 30 min. on the bike last night.

  10. Tori L on January 29, 2016 at 9:08 am

    My baby didn’t sleep at all last night, meaning neither did I, but I still was able to finish workout 1 during naptime!

  11. Jennifer on January 29, 2016 at 9:50 am

    It took awhile but I finally got around to doing workout #1 two times and ended it with some meditative yoga.

  12. Stephanie D on January 29, 2016 at 10:08 am

    Workout 1 done! Love the WSU this year, thanks as always!

  13. Lindsay on January 29, 2016 at 10:27 am

    I plan on doing Workout 1 again and probably a lot of Yoga… My Manduka is due to arrive any minute now and I could scream, I’m so excited.

  14. Marissa on January 29, 2016 at 10:31 am

    Did the barre videos Wednesday, had a dance class last night, and workout #1 round 2 tonight!

  15. Amy Ramos on January 29, 2016 at 10:42 am

    Went to boot camp again this morning. My hammies are SORE from Wednesday’s boot camp so I took yesterday off. I also made a date with the foam roller. OUCH!

  16. Katie R. on January 29, 2016 at 11:55 am

    Completed WO#1 again. It’s always a great feeling when I’m finished with it! Lol

  17. Jessie R on January 29, 2016 at 12:03 pm

    Great Pilates class today, with a serious focus on abs and lumbar! THE BURN will be killing me in the morning.

  18. Emily on January 29, 2016 at 12:05 pm

    It was tough getting up this am, but managed to get in two rounds of workout 1!

  19. Paige on January 29, 2016 at 12:49 pm

    Good thing there isn’t a workout focused on the fingers I wouldn’t be able to type. I did the barre WO and “Willitary Katey Perry squat” and “Willitary Uptown Funk arm” WO. With an AB series. My legs were a shaking!!! Hopefully I will be able to go to the bathroom tomorrow without too much pain. (just to clarify-squatting)

  20. Maggie on January 29, 2016 at 1:08 pm

    Completed all the workouts this week and loved them all! Loving this program!

  21. Carrie B. on January 29, 2016 at 1:53 pm

    Really enjoyed Workout 1! Did 2 rounds of it and my goal is to be doing 3 rounds of it by the end of the shape-up.

  22. molly on January 29, 2016 at 2:20 pm

    The barre videos are my favorite!

  23. Kady on January 29, 2016 at 2:50 pm

    Did workout #1×3 over lunch today. Did the HIIT 30 sec on, 20 off to make it quicker.

  24. Erin M. on January 29, 2016 at 3:24 pm

    Total body weight workout today!

  25. Michelle on January 29, 2016 at 3:46 pm

    Just did Workout #1. Really enjoyed it and I think my legs will be sore tomorrow!

  26. masala girl on January 30, 2016 at 8:44 am

    yesterday was a rest day! much needed after a busy week. went for a nice long walk at night 🙂

  27. masala girl on January 30, 2016 at 8:46 am

    took a really bad yoga class this am. forgot the instructor who teacches it… i dont like her. at all. blah. meant to go for a run before or after but i slept in, and afterwards i was too annoyed.
    might do some PT this afternoon, but we’ll see because i’ve got a long drive ahead of me to go to a friend’s party! 🙂

  28. Kailey on January 30, 2016 at 8:48 am

    Strength & HIIT combo today. Happy weekend!

  29. Catherine Cormier on January 30, 2016 at 9:03 am

    Hills workout completed yesterday and 3 rounds of workout # 1 completed today!!

  30. Cindy on January 30, 2016 at 9:34 am

    Went on a long walk! Yay!

  31. Katie R. on January 30, 2016 at 10:39 am

    I did a 30 minute circuit workout instead of the hill workout. Felt great. Can’t wait for a rest day/stretch day tomorrow!

  32. Melissa on January 30, 2016 at 10:48 am

    family run today!

  33. Missy on January 30, 2016 at 11:04 am

    Power yoga and a walk.

  34. Hayley on January 30, 2016 at 11:49 am

    Did my hill workout today!! Yay!!

  35. Lindsay on January 30, 2016 at 12:29 pm

    went for a nice hour-long hike with my kids today. 🙂

  36. Mrs Wang on January 30, 2016 at 12:42 pm

    Did the hill workout today. How long are you supposed to be at moderate pace in between 2 mins at max?

    • Fitnessista on January 30, 2016 at 9:40 pm

      it’s depends on how long it takes you to hit your max!

  37. Tera on January 30, 2016 at 12:45 pm

    Had an unintentional rest day yesterday because I wasn’t feeling well so I moved workout #1 to today and will do a hill run tomorrow!

  38. Cassie on January 30, 2016 at 1:55 pm

    30 minute walk outside with hills!

  39. Paige c on January 30, 2016 at 3:09 pm

    Elliptical today

  40. Allison on January 30, 2016 at 6:46 pm

    Just finished a hilly treadmill workout! Saturday night meant a nice quite gym all to myself!

  41. Rachel on January 30, 2016 at 7:02 pm

    Did my HIIT workout today! My days are a little off, but working to get them all in 🙂

  42. Bianca on January 30, 2016 at 7:58 pm

    4 miles today!! 🙂 nice and refreshing 30 degree weather haha

  43. TestoZilla on January 31, 2016 at 2:20 am

    6 miles today morning ! Going for more next time!!!

  44. Missy on January 31, 2016 at 4:30 am

    I did steady state on the treadmill today. Going to focus on PROtein and PROduce today.

  45. Hayley on January 31, 2016 at 5:13 am

    Rest day! Just doing some gentle stretching/yoga

  46. Melissa on January 31, 2016 at 9:05 am

    family walk and rest!

  47. Seema on January 31, 2016 at 9:32 am

    Did a body pump class yesterday!

  48. Seema on January 31, 2016 at 12:28 pm

    Today was a four mile hilly run in the gorgeous Arlington sunshine.

  49. Michelle on January 31, 2016 at 12:30 pm

    I went to my first Soul Cycle class today, and I loved it!

  50. Eileen on January 31, 2016 at 1:10 pm

    Starting week 1 over today….only made it through first half of last week….workout 1 today!

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.