Summer Shape Up

I’m teaming up with The Fitnessista for Summer Shape Up! Summer Shape Up is a free, fun, four week nutrition and fitness plan you can do at home! Gina of The Fitnessista has been running Summer Shape Up since her very early blog beginnings. Thanks to the shared motivation between participants, check-ins and supportive comments, each year Summer Shape Up gets better and better. This time around, The Fitnessista has asked me to develop four weeks of macro-based balanced meal ideas to go along with her fitness plans! Read on for more details below!


What will you gain from participating in Summer Shape Up?

We’re confident you’ll experience benefits like more energy, better sleep, and fewer cravings by prioritizing whole food nutrition, strength training and high intensity interval workouts. In turn, you might notice your clothes fitting better and later, start walking taller and more confident as a result.

Truly, only YOU know what you could gain from putting some intention and focus around eating balanced meals while engaging in effective exercise for 4 whole weeks - so we encourage you to create your own definition of success.

What are the workouts like?

You’ll get a weekly workout schedule that includes strength training, high intensity training and steady state cardio activity. The plan will include a link to the workout, if applicable, as well as rest and recovery days. We encourage you to move the workouts around to best fit your needs - but always protect those rest days because you’ll need them!

Exercises are general recommendations for healthy (injury-free), gym-going women. Don’t worry - you don’t have to be an elite athlete to complete the workouts! Rather, you’re a great fit for Summer Shape Up if you have some experience with basic strength training movements and cardiovascular programming. The suggested workouts should not substitute doctors’ individualized recommendations, and we recommend you always check with a doctor before making any fitness or nutrition changes. As a rule of thumb, if something doesn’t feel right, don’t do it! You know your body best. In some cases, Gina will provide low-impact and pregnancy modifications, but ultimately, it’s up to you to heed doctor’s advice and use your best judgement to complete a safe workout.

What is the meal plan like?

I’ve put together four weeks of simple, balanced meal ideas. You know my style - easy to make, common ingredients, meals that keep you full and satiated. No skimpy sized portions or diet food allowed! I know that if you’re going to show up with energy for challenging workouts, you’re going to need to eat balanced meals made with plenty of whole foods.

In addition to breakfast, lunch, dinner and snack recipes, you’ll find macronutrient counts for a typical serving and suggestions for increasing PFC (protein, fat and carbohydrates) depending on your wants and needs. In addition, you’ll see options for plant based meals (vegan/vegetarian). These are noted with a * in the meal plan.


Learn how eating PFC BAlanced can totally change the way you look, feel and perform >>


What to Expect and How to Get Started

  1. Sign up for Summer Shape Up via this link!

  2. Every Friday, we will email you with your fitness plan and meal ideas for the following week.

  3. Check out the plan and schedule your workouts as best you can throughout your week. Use the meal ideas as inspiration for your menu. Include one, two, or several of the breakfast, lunch, dinner and snacks recipes in your weekly rotation.

  4. Check in with us after you do the workouts or after you’ve made yourself a balanced meal. Tag Emily @emilyfieldrd and Gina @fitnessista on Instagram or leave us a comment here on the blog. We want to celebrate with you as you get your sweat on and eat to support those challenging workouts!