Winter Shape Up 2015 Intro Post

Hi friends! Happy Monday, and happy WSU!

Welcome to Winter Shape Up 2015: 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.  

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. Last year, I asked Anne to join in the fun and share her expertise as a Registered Dietitian. I’m so happy that she’s my WSU partner in crime, and we love being able to put together these plans for you all. 

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 Wsu2015 logo

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 Plank punch  1 of 1 -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! Shout it out

The Winter Shape Up will run from Monday, January 26 to Sunday, February 22, 2015. Here are links to all the content (this page will be updated as the new pages are published).

More details and FAQs are below!

Week 1 Workouts

Week 1 Meal plan and grocery lists

Week 2 Workouts

Week 2 Meal plan and grocery lists

Week 3 Workouts

Week 3 Meal plan and grocery lists

Week 4 Workouts

Week 4 Meal plan and grocery lists

SPONSORS Wsu2015 sponsors  

Wild Blueberries / Cabot / Sabra / Sizzlefish / About Time / Fitfluential

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 on my week 1 page, 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).

Here’s a handy widget to add to your blog, too, if you’d like! Simply copy the code under the graphic and paste it into an html widget on your blog sidebar or into the source/html code section of your blog post and the graphic will appear.

I'm participating in Winter Shape Up 2015

<div class=”WINTER-SHAPE-UP” style=”width: 150px; margin: 0 auto;”> <a href=”” rel=”nofollow”> <img src=”” alt=”WINTER SHAPE UP” width=”150″ height=”150″ /> </a> </div>

Let’s get this party started! Are you joining in the fun? Be sure to check out the Week 1 workout page and enter this week’s giveaway from About Time here! xoxo Gina

Post Navigation:


  1. Kaila @healthyhelperblog! on January 26, 2015 at 4:26 am

    This looks like such a good program! So cool you’re working with Anne! And great sponsors too. I am excited for the giveaways!

  2. Amanda @ Slimplify Life on January 26, 2015 at 5:13 am

    It’s like Christmas in January! So excited!

  3. Lauren @ The Bikini Experiment on January 26, 2015 at 5:26 am

    Great program, Gina! Looking forward to hearing more – awesome sponsors and giveaway too. Happy Monday!

  4. Linda @ TheFitty on January 26, 2015 at 5:47 am

    Are the giveaways open to us little old Canadians?

  5. Tamara @ A Side Of Dessert on January 26, 2015 at 6:04 am

    Thanks for always putting the time and effort to do the Shape-ups! I look forward to them eat time!

  6. Cassie Vaughn on January 26, 2015 at 6:47 am

    I am looking forward to watching all the fun,but I am having to sit out this year.

  7. Brandy H. on January 26, 2015 at 6:57 am

    YES! I am SO excited for this! Thank you ladies for putting this together! You are both just plain awesome!

  8. Courtney Bentley on January 26, 2015 at 7:03 am

    So looking forward to this program!! After my bikini competition I will need another program to motivate me from all the cheats 😉 xo C

  9. Hannah on January 26, 2015 at 7:47 am

    How wonderfuL! I’m definitely going to check out the workout page! Thanks!

  10. Megan @ Skinny Fitalicious on January 26, 2015 at 7:57 am

    So much fun! I can’t wait to do this and the meal plans are exciting too!

  11. Ashley @ A Lady Goes West on January 26, 2015 at 8:30 am

    You’re so awesome, Gina! Looking forward to seeing what you’ve put together:)

  12. April on January 26, 2015 at 8:36 am

    yay, looking forward to the next few weeks!

  13. Fiona @ Get Fit Fiona on January 26, 2015 at 9:23 am

    I’m really looking forward to the next couple weeks. I’m hoping to see some changes in my workouts – that they won’t be so tough!

  14. Rebecca on January 26, 2015 at 9:55 am

    Thanks for putting this together! Question for you: I like to take a BodyPump class once or twice a week. How do you recommend fitting that in to this schedule? Would it be a good substitute for any of the other strength workouts posted for Week 1?

  15. Tracy on January 26, 2015 at 10:27 am

    Wouldn’t miss it! Thanks to you and Anne for all your hard work!

  16. Lindsey on January 26, 2015 at 11:12 am

    This looks great. Thank you and looking forward to some results!

  17. Jennifer on January 26, 2015 at 2:17 pm

    Did work out #1 it was AWESOME! Thank you for all of this Gina.

  18. Emily @esquaredsouth on January 26, 2015 at 3:05 pm

    With the blizzard getting dumped in NYC right now, I’m grateful my husband and I decided to take advantage of the nice weather for a run yesterday. Most thing are closed here tonight and likely tomorrow, so I’ll be switching my workouts around a little bit.

    A big thank you to you and Anne for doing these challenges! Good luck to everyone!

  19. Tricia on January 26, 2015 at 3:49 pm

    Is it possible to post the videos to your you tube channel? I didn’t see it on there and I like to use my chromecast to put it on big tv. I can only do it through you tube.

    • Fitnessista on January 26, 2015 at 4:37 pm

      done! 🙂

      • Olivia on January 27, 2015 at 8:31 am

        Workout 1 still isn’t listed as an “upload” on your channel and it doesn’t come up in search on You Tube. (I had to do it on my computer rather than on my TV.) Workout 2 is there.

  20. Shari on January 26, 2015 at 5:49 pm

    Work out 1 was killer, drenched in sweat!!

  21. Naomi on January 26, 2015 at 7:10 pm

    Had to do some shuffling this week, so I just finished workout 2. I am dripping sweat haha. Great workout! Love that it only took 20 minutes

  22. […] I completed Workout #1 for Winter Shape Up, another challenge I’m starting (perhaps to combat any laziness that might arise from […]

  23. Brittany @ Fun on a Budget Blog on January 27, 2015 at 4:38 am

    The workout plan and meal plan are both amazing! I’m so happy I stumbled upon your blog a few months ago 🙂

  24. Winter Shape Up 2015 – Week 1 | My Pink Thumb on January 27, 2015 at 9:05 am

    […] other day I came across a post on The Fitnessista announcing her new Winter Shape Up 2015 30-day program! Gina has partnered with Anne from fANNEtastic Food to put together a wicked 30-day […]

  25. Gretchen on January 27, 2015 at 1:54 pm

    This is such an awesome program! I’m a new mama (8 weeks postpartum), and this came at a perfect time! I completed workout #1 last night after the baby went to sleep, and it was killer. Thank you for offering such quality programs at no cost. xoxo

  26. WIAW: Winter Shape Up Week 1 | Mango About Town on January 28, 2015 at 4:00 am

    […] excited to bring you a look into some of my eats from this week and share a bit about the Winter Shape Up, which is something I’m participating in for the second […]

  27. Olivia on January 28, 2015 at 7:33 pm

    I love winter shape up! I keep checking the YouTube Fitnessista channel and there’s only the workout 2 for WSU and all the 2014 workouts and other things like Barre etc. Can you post workout one for WSU 2015 on your channel? I think it’s locked or something. I can only access it through your website.

    • Olivia on January 28, 2015 at 7:39 pm

      If attempting to share the video, it says this:
      This video is unlisted. Be considerate and think twice before sharing.

      • Fitnessista on January 29, 2015 at 7:26 am

        ok i think i fixed it!

  28. Erin M. on January 29, 2015 at 2:49 am

    Today is a rest day for me….working 12 hours.

  29. Cristal on January 29, 2015 at 9:10 am

    I think I say this every “Shape Up” but I can’t express how much I appreciate you providing this for us. I love the workouts and am so excited for this Winter Shape Up to help me get back in shape. I just had a baby 10 weeks ago and this couldn’t have come at a better time! Any time my friends ask about workouts I always direct them to your website because I love what you do! Thanks again!!!

  30. Amanda Fodness on January 29, 2015 at 12:09 pm

    45 minutes of steady state done!! Excited for workout #2 tomorrow!!

  31. Katie O on January 29, 2015 at 9:10 pm

    Vinyasa class this morning! Felt so good on the sore legs!

  32. […] January 26: Today was the first day of the Fitnessista’s Winter Shape Up  (WSU).  I completed 3 rounds of Workout #1, which was strength moves combined with Tabata.  It […]

  33. […] Links: Winter Shape-Up! – I’m a week late to the party, but this is a really fun challenge I wanted to share […]

  34. melissa on January 31, 2015 at 4:10 pm

    great week, ready for another!

  35. Cynthia on February 1, 2015 at 11:01 pm

    Okay, why aren’t week 2 workouts posted even though it’s now the second day of week 2? And since I am six hours ahead in Italy, you probably won’t post them until late afternoon or early evening my time. Too late to work out.

    • Fitnessista on February 2, 2015 at 7:31 am

      I sent it to my newsletter subscribers in Friday and also posted it in our facebook group- that’s why I said to sign up if you want the info early. Otherwise it will all be on the blog Monday morning each week

  36. My new years fitness goals | Tayler A to Z on February 2, 2015 at 9:41 am

    […] This past week I started to follow the workouts from one of my favorite bloggers, the Fitnessista, in her Winter Shape Up! I highly recommend checking these short but super tough workouts. Her schedule is doing great things for me! […]

  37. Amanda on February 3, 2015 at 6:50 am

    Checking in 35 minutes of steady state!! Can’t wait till tomorrow’s HIIT!!

  38. January 2015 Recap | My Pink Thumb on February 3, 2015 at 6:09 pm

    […] A few weeks ago, I found myself feeling defeated and bad about my self and then I came across the Fitnessista’s Winter Shape Up.  The challenge began January 26 and I dove right in.  I’be chosen to wake up earlier to do the […]

  39. My five favourite blogs | MamaHacks on February 5, 2015 at 4:40 pm

    […] My fave post: Winter Shape Up 2015 […]

  40. Carrie on February 6, 2015 at 6:19 am

    forgot to check in for a couple days. I did a strength training session yesterday and then hit the pool today. I kind of count pool time as an off day as it is not so hard on the body as other workouts.

  41. This Week in Workouts: | Fit Mama Love on February 8, 2015 at 10:33 pm

    […] far as workouts this past week, despite my desire to keep up with Winter Shape Up, the craziness of the week got in the way, so I pretty much did my usual […]

  42. Crystal on February 12, 2015 at 1:56 pm

    Links to Week 3 aren’t up or us it just my computer?

    • Fitnessista on February 12, 2015 at 2:33 pm

      just fixed it. sorry about that!

  43. DIY: longer lashes | fitsickle on February 20, 2015 at 3:44 am

    […] of workouts, since I’m finishing up the inspiring Winter Shape Up, I looked to an old favorite for some new motivation: Pure Barre! I’ve been waiting to buy a […]

  44. One Month of Moves – Final Recap! | Mama's Fuel on February 20, 2015 at 11:40 am

    […] 2/10 – I completed week three’s #4 workout from Fitnessista’s Winter Shape Up.  This was a bit of a challenge b/c Kal kept waking up from his nap.  But in those moments, […]

  45. […] feeling motivated and refreshed and think I might tackle Fitnessista’s Winter Shape Up from the beginning since I missed out on the last two […]

  46. Cara on February 24, 2015 at 8:23 am

    I keep checking back but there aren’t links to week 4 workouts or menu. ??

    • Fitnessista on February 24, 2015 at 11:20 am

      will fix that today. sorry about that!

  47. Friday Fun | The Errant Soprano on February 27, 2015 at 2:24 am

    […] Sadness over the end of Fitnessista’s Winter Shape Up – I’m definitely doing that […]

  48. […] was a few minutes late to the 8:15 am yoga class at my rec (I am doing Winter Shape Up with Gina & Anne, but it is free week!), and lets just say, the instructor, made it […]

Leave a Comment

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