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: Loving the New Me

Week 8: Stay on Track!

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

 

Just the Beginning

Stacy is taking what she's learned and incorporating it into her everyday life.

After all the crying, heavy breathing, vodka tonics, and naked trainers, our Thintervention is now complete. Bryan, Mandy, and I were talking at the finale about how this is really just the beginning for us. This is our chance to start clean and fresh, and the best part was that we did this for ourselves.

The six weeks away from Jackie made me push myself harder than I ever thought was possible. I think one of the best things that came out of this process for me was that I became my own trainer. I took the advice from Jackie and Craig and used it every time I step foot into a gym, a restaurant with friends, or when stress might try to get the best of me. I always like to think that I have a mini Dr. Ramani with me when I go out to eat. She has become my talisman for sane eating because of her no-nonsense attitude and well-grounded advice.

I really have learned that life is all about balance. You won't gain back all the weight if you don't make it to the gym everyday. A cookie does not a fatty make! It's when it becomes ten cookies and two weeks without going to the gym that the imbalance shows on the scale. It's more important to get to the root of why you are choosing to eat the way that you are. If you are suppressing something or trying to medicate yourself in some way. I like to think about it as if I'm a car; I won't fill the car with more gas then I need, nor will I use cheap gas that will make me stop somewhere else to fill up again.

I'm not saying I've got a complete handle on this yet, even though I have surpassed my goal weight. I still have times where I have to pre-plan my days so I don't go hours without eating, I have to keep a watchful eye on when I decide to have a cheat meal, and I keep a strong support system around me at all times. Especially when I get that reoccurring nightmare of me looking like Eric Cartmen dressing up like Jabba the Hut trying to grab a microphone stand. You've never had a nightmare like that? Just me? 

I feel so incredibly blessed to have been a part of this process, and I will be forever grateful. Bryan and Miguel are two of the sweetest people I have ever met, and they make the best workout buddies anyone could ask for. 

I've decided that Mandy is like sunshine; no matter how you are feeling, she will be there to brighten your day. She and her family are so loving, and I hope that I will be lucky enough to follow her example. I thank her for being a pillar of support and always being a phone call away.

Lastly we come to my husband Craig Ramsay. He helped me so much throughout the six weeks we were away from Jackie, and I owe a huge amount of my success to him. He never gave up on me, and he was the only one of Jackie's team that sat me down and asked me questions about PCOS and what we were going to do to fight it. I don't know what I would do without him sticking by me in the gym, and I look forward to seeing you all in the spring for our Broadway themed wedding.

I thank you all for coming on this journey with me, and I'm so glad you liked the show!