Cast Blog: #THINTERVENTION

Body Sculpting

Moderation Is Key

Everyone Deserves a Thintervention

So Long, Farewell, Auf Wiedersehen, But Not Goodbye

Just the Beginning

Goodbye and Good Luck!

Week 8

Week 8

Week 8

Week 8

Week 8

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Week 8

Week 8: Stay on Track!

Week 8: Loving the New Me

Helipad Workout

Leaving the Nest

Mr. and Mrs. Craig Ramsay

A Sad Goodbye

Week 7

Week 7

Week 7

Week 7

Week 7

Week 7

Week 7

Week 7: Eat Out Without Cheating

Week 7: Team Work Conquers All

Week 7: Flipping the Switch

Training Pool Workout

Teamwork Can Make a Dream Work

Just Dance

Don't Cha Wish Bryan Would Join PCD?

Moaning Instead of Meatloaf

Dance Your Ass Off

Week 6

Week 6

Week 6

Week 6

Week 6

Week 6

Week 6

Body Sculpting

Think you can handle this week's workout? Try it now!

 

BASELINE WORKOUT:

Safety: 

1) For those that have knee/ankle injuries (Joe and Shay), they can do alternate exercises for dynamic squats. (Dynamic squats: squat without jumping)

2) Bryan can support his back with Therma balls while doing medicine ball twists.

3) Any weights used will be customized to the client based on any injuries and physical capability monitored by Jackie.

Equipment:

1) Medicine Balls

2) Resistance Bands

3) Dumbbells

BASELINE WORKOUT:

Warm Up

1) Spinning/Treadmills (increasing intensity)   5 minutes

Work Out

Cardio

4 Clients on Treadmills while other clients go through the 4 circuits.

Where appropriate, clients with knee and ankle issues may be put on stationary bikes.

Circuit 1:  Abs, Legs, Chest, Glutes w/ Resistance Bands (15 min.)

1) Resistance crunches - Get in crunch position, put resistance bands around feet, hold on to handles and do crunches. (1 min.)

2) Leg Extensions w/Resistance - 3 sets of 10 (each leg)

3) Resistance Push-Ups:  Place resistance band across back and hold down with hands while doing pushups. (1 min.) 

4) Resistance Band Kickbacks - Stand up and place resistance bands under your feet.. Pull band until tight (approx to hip).  Keeping your leg straight, smoothly kick your heel backward and away from your body at about a 45 degree angle for a distance of about 12-15 inches. Hold your leg at the top of this movement for a one-count and repeat with the opposite leg.   (3 sets of 10 per leg)

Switch and Repeat 

Circuit 2:  Abs, Legs, Chest, Glutes w/Medicine Ball (15 min.)

1) Medicine Ball Twists - Sitting position with feet and floor, knees to chest. Hold a medicine ball with 2 hands, lean back 45 degrees and twist from side to side (for those with back issues, backs can be supported with therma balls).  (3 sets of 15)

2) Medicine Ball Side Lunges - Lunge from side to side while holding medicine ball, extending the ball outwards.  (2 sets of 10 on each side)

3) Medicine Ball Chest Press - While your back rests on the stability ball, press the medicine ball upwards.  (3 sets of 20)

4) Medicine Ball Under Leg Pass - Start by standing with feet hips-width distance apart, holding a medicine ball between your hands, lift your right leg and pass the ball underneath it, transferring the ball from the right to the left hand. Lower the right leg. Lift the left leg and pass the ball from the left hand to the right.  (3 sets of 20)

Switch and Repeat

Circuit 3 – Abs, Legs, Chest, Glutes w/Medicine Ball (15 min.)

1) Medicine Ball Obliques - Lie on your back and raise your legs with your knees bent.   Holding a medicine ball between your knees rotate your legs to the side and then    return to the starting position. Repeat to the other side.  (3 sets of 20)

2) Forward/Backward Lunge with Medicine Ball - Lunge forward holding medicine ball    and hold, return to standing position lunge backwards and hold.  (3 sets of 10- hold for 5 sec.)

3) Medicine Ball Squat Holds - Hold medicine ball chest level, squat half way and hold, squat to ¾  and hold, squat to half and hold, slowly return to standing position. (3 sets-15 sec for each hold)

Switch and Repeat

Circuit 4-Abs, Legs, Chest, Glutes  (15 min.)

1) Reverse Crunch - Lie on mat and place your hands to your side. Bring your knees toward your chest until legs are bent 45-90 degrees. Contact the abs to curl the hips off the floor, reaching the legs toward the ceiling. Lower and repeat.    (3 sets of 15)

2) Scissor Leg Lift - Lay on your side, lift one leg approx. 45 degrees and hold.  (2 sets of 20 on each side)

3) Chest Fly - With Dumbbells in each hand, extend arms outward and bring into chest.   (3 sets of 15)

4) Dynamic squats - start with legs together, hop+spread legs shoulder width apart, squat as soon as feet touch ground, hop+feet together. (those with knee injuries can do modified w/feet shoulder width apart and squat).  (2 sets of 20)

Switch and Repeat

Sexy Stretching (5 min.)

1. Trunk Lift  (increases blood flow to genitals for increased libido www.unisexyfitness.com) (3 reps –Hold 20 sec each rep)

2. Partner Spine Stretch (increases blood flow to genitals, reduces stress and fatigue)- (2 reps-20 sec. hold for each partner)- Feet to feet, one partner pulls other, switch

Other Stretching will follow

1) Hurdler's Stretch

2) Sumo Stretch

3) Knee Crossover

4) Chest Stretch

5) Shoulder Crossover Stretch

6) Child's Pose

7) Triceps Stretch

 

Everyone Deserves a Thintervention

Craig thinks everyone can achieve their goals just like the Thintervention clients.

For all our viewers at home, please answer these questions for yourself:

What is holding you back from your Thintervention success? 

When and why did your self destruction start with unhealthy eating and lack of exercise? 

Now let me answer this next two questions for you:

Do you deserve, and can you achieve, a healthy fit body?  

HELL YES!

Where does this start?

With you! With you wanting and accepting the fact that you are worthy and deserving of self love.  

One of my training mottos with my clients is, "Borrow the love I have for you until you find it for yourself". 

Success is not just measured by inches and by the scale. It's definitely a proper indicator that you are on the right track with your program. 

All of these clients found out what is truly necessary with a weight loss program. They now have the ability to do it for themselves.  

Let me break it down here:

Mandy -- Week two into this program we could see she was a champ! Mandy trusted us and followed the program perfectly.She worked out so hard that I literally would finish the session, step away without her seeing me, and cry.  Obviously, this training is what she needs. She is capable and seeing how hard she was working would bring me to tears. Thank you Mandy for showing mothers, wives, and all women that they are capable of having the dream body they never thought possible. You are a true example of hard work.  

Jeana -- As viewers could see, I was not in therapy sessions, and I actually never had a conversation with Jeana about her depression. I could tell that she battled this but did not hear it from her mouth. She had trouble finding the workout intensity necessary to drop serious weight. Depression does effect the ability to workout to intensity.  It slows down this process. But Jeana always showed up with a smile and willingness. And for that, I appreciate and love her. Jeana has such a wonderful soul. I'm so happy that she has discovered this about herself through this program. She is just as beautiful on the inside as the out.  

Joe -- I had the opportunity to spend some good quality time with Joe. I needed to have that talk with him at the resort, because I knew he was hiding behind what he thought was the "fat, funny guy." Well, he's not overweight anymore and his routine is not funny! So when he cuts the crap he is really a sweet, caring guy. He has so much to offer family, friends, and hopefully soon, a loved one. I trust that he will carry on with his new found self. His workouts were intense and impressive. For him to pack on that much muscle mass (muscle weighs more than fat) and lose 42 pounds is extremely impressive. Congratulations, Joe! Hard work pays off! 

Shay -- I'm really proud of her facing and addressing her eating issues. So many women can relate to Shay. They think they are alone, and Shay showed them that they are not. You are a true leader Shay. I hope this motivates you to gain control of these issues and reach out to advise the millions of other women who are struggling with the same problems. I have a fondness for this girl for many reasons, but especially because she let me see her true inner self, and let me tell you, it's beautiful. 

Stacy -- Before working with Stacy, I would have said she "suffers" from  PCOS (Polycystic Ovarian Syndrome). A disease of too much insulin production and resistance to using that insulin effectively. But now I say Stacy "battles" PCOS and WINS! Like all women with PCOS, she never asked for this challenge. This condition can leave women confused, and feeling helpless with so many unanswered questions. They know something is wrong, but they just don't know what it is. Stacy never asked, "Why me?" Instead she asked, "What do I have to do?" I told her you have to work twice as hard, and she did! Her determination, hours in the gym, and researching her condition, makes me so proud of her. Stacy and I together recently reached out to Monika Woolsey (www.incyst.com) for answers. Monika is a leading expert for PCOS and Stacy is well on her way to gaining control over what she needs to do for herself. As a trainer, I feel very comfortable and confident working with this, and I have gained knowledge and understanding of PCOS. With Monika's help, I have the knowledge to train these brave women battling this obstacle. Stacy, you look gorgeous! My very good looking boyfriend, celebrity hair stylist Brandon Liberati, treated her to one of his incredible cuts for the finale. www.brandonliberati.com (shameless plug). 

Nikki -- Nikki has her demons, she recognizes this, and bravely is on her path to healing. I had an opportunity to talk with Nikki at our resort retreat after the pool workout, where she explained her focus during this workout was  her confidence and to simply be present in her bathing suit. The physical outside of one's body will not change until their insides are changed and issues are dealt with. 

Bryan -- Bryan himself will tell you this program is literally, and figuratively, not a piece of cake. He had his ups and downs, but when there were downs, he got back up and stayed strong. He leaned on the support of his loved ones, including Jackie and I. He was determined to finish every work out to intensity. He ate clean and really followed the program. 

These Thintervention clients make me proud to be doing what I do. Thank you all for showing me that the long hours, tears, and sweat we trainers put into our clients are all worth it. I love you all. You all have inspired the unhealthy world we live in.  

Now for all my Thintervention viewers -- Please stay in touch, tell me your story, your struggles, your successes.   I will be posting blogs on my website focused on fitness and eating tips, even information for my PCOS battlers out there with specific tips that can get you on your way to success. 

Visit www.craigramsayfitness.com