Surf and Sand

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



The beach workout is split up into 2 parts – Beach Workout and Surf.


Several steps will be taken to reduce the risk of injury during this workout.

1. The entire “course” will be raked even and flat.

2. There will be no running or rushing in between stations during the sand portion of the workout.

3.  All equipment being used is designed for that particular exercise thereby reducing the risk of personal injury (see notes below).

4.  All exercises are low impact or stationary.

5. Clients will all wear tennis shoes.  Ankle wrapping is an option if necessary


PART 1: Sand(3 cycles)


Starting on the sand, clients will go through a circuit of drills in the sand. Each client will have to hit 4 stations and perform each element with perfect form before moving on to the next station.


Station #1 – Beach Ball Crunches (x30)


         Clients will blow up their beach ball and use the ball to steady themselves on their backs, feet planted in a 90 degree angle.  Once situated, each client will raise their chests at a 45 degree angle and begin crunches.  Elbows remain wide.  Chin to the sky.


Station #2 – Spider Crawl 


Clients will crawl under a netting pathway 15’ x 4’ and 2 feet high. 


                  Safety Notes:

1.       Clients will go through one at a time.

2.       This is not a timed event.  Speed is not encouraged.

3.       Netting is made of thin nylon rope tied into 2 in squares.  The netting is attached with bungee chords, which will be anchored by 4 metal stakes on each side.  

4.       Each stake is approx 2’ long and will be pounded into the sand with 6” sticking out and covered with an orange cone. 


Station #3 – Tire Flip (down and back x1) 


Lined up are 8, 40 lbs tires each client will have to flip down the beach. (Distance TBD per Jackie and Dr. Cohan)


Safety Notes:

1.       Jackie will give specific instructions how to lift each tire (using your legs) and roll it over.

2.       Jackie will ensure proper form (back straight, bending with the knees and legs)

3.       This is not a race… clients will be told to take their time… it’s about feeling the burn in the muscles.


Station #4 – Sand Bags  (x30 each)


Facing one another in two lines, clients will pick up 2 ten pound sand bags for a series of combination arm exercises. 

(Bicep Curls, Shoulder Press, Squat Throw, Stationary Lunges)


Safety Notes:

1.       Sand bags will weigh no more than 5 or 10 lbs.

2.       Sand bags are made with proper handles

3.       Form and intensity are the focus.

4.       Jackie will give instruction on form and monitor.

5.       There is no sense of urgency when performing the drills.   


REPEAT #2 – #4 (X5)


PART 2: Surf and Repeat

Clients will move down to the water’s edge for Part 2 of their workout in the surf.


Station #1 – Surf Dodge and Sprint


From the top of the water line, clients will sprint to the waters edge as the tide recedes and race back to the top of the water line as the water rushes back up the beach. 


Safety Notes:

1.       Clients will be wearing sneakers and workout clothes to not hinder their mobility.

2.       Sand is hard and they will be running with or against the incline of the beach.

3.       If clients fall, they land in ankle deep water.  


FINAL Station – “Pull Your Own Weight


Out in the surf are 8 buoys.  Each client is told to stand in front of the buoy with his or her initials.  Attached to the buoy, on the floor of the ocean, is a net filled with weights totaling the amount each client wants to lose.  Using the rope in the sand, they are to pull the weight to shore.  Once on shore, clients must drag their bags back to their mat on the beach. 


         Safety Notes:

1.       Sand is firm but still soft to get leverage.

2.       Clients are instructed to use their arms and legs.

3.       Form is key

4.       Completion is not necessary.



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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?  


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 ( 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. (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. 


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