Cast Blog: #THINTERVENTION

Week 1: You're a Sugar Addict!

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

Week 1: You're a Sugar Addict!

The biggest reason people get fat is sugar.

TO AVOID SUGAR, YOU HAVE TO KNOW WHERE IT HIDES

Choose foods with five grams of sugar per serving or less.

Sugar hides in foods under clever names like beet sugar, brown sugar, cane sugar, confectioner’s sugar, corn syrup, dextrose, fructose, high-fructose corn syrup, invert sugar, lactose, maltodextrin, malitol (a sugar alcohol), mannitol (a sugar alcohol) sorbitol (a sugar alcohol), sucrose, and turbinado sugar. These sugars are in everything from protein bars and shakes to breads and diary.

Sugar is found not only in things that are sweet but in processed food like ketchup, spaghetti sauce, and BBQ sauce.

STOP THE SUGAR BLUES

Go to the fridge and pantry and rid your life of simple sugar items.

Buy apples, pears, berries, and citrus foods instead.

Exercise regularly.

Graze on healthy snacks throughout the day.

Drink lots of water.

Cut back on caffeine.

ADD TO LOSE

EVERY DAY FOR THE NEXT FOURTEEN DAYS, ADD IN THE FOLLOWING FOODS:

Eggs (2 daily)

Oatmeal (1 cup daily)

Hormone-Balancing, Detox Vegetables (2-3 cups daily)

Fresh Fruit (2 servings is 2 whole fruits)

Water and Lemon Juice

Whey Protein Shake (8-ounce serving daily)

Herbal Teas

DEPRIVATION DOESN’T WORK

PORTION CONTROL

Eat a salad the size of both hands put together. This equals a little more than a cup of greens.  

Eat fish, poultry, and lean meats the size and thickness of the center of your palm.  This equates to four ounces of meat.  

Eat a serving of hard cheese, salad dressing, oil, nut butter, nuts, or seeds the size of two thumbs.  This measurement equals two tablespoons or, in the case of cheese, one ounce.  

Eat a serving or veggies, chopped fresh fruit, milk, low-fat cottage cheese, or Greek-yogurt the size of your fist.  The same goes for cereal, rice, pasta, cooked grains, and cooked beans or legumes.  A fist-size portion is the same as one cup. 

EAT FIVE TIMES A DAY

CREATING YOUR MEALS

This sample menu gives you the right complement of foods for the day: four protein, three veggies, two grains, two fruits, and one fat.

BREAKFAST

Protein (2 eggs, for example)

Grain (1 cup of oatmeal, for example)

Fruit  (1 cup of fresh berries, for example)

SNACK

Protein shake (scoop of whey mixed with water and fresh fruit, for example)

LUNCH

4 ounces of protein (baked chicken breast, for example)

1 cup of a vegetable or 1 baked sweet potato

SNACK

¼ avocado or 1 cup of chopped fresh veggies, for example

DINNER

4 ounces of protein (sirloin steak, for example)

Grain (1 cup of brown rice, for example)

Vegetable (1 cup of steamed broccoli, for example)

AN OVERVIEW OF MY 5 + 2 EATING PLAN

Begin my 5 + 2 Plan only after you’ve completed the two-week jump start.

Each day, eat five meals: breakfast, lunch, and dinner, plus a midmorning and mid-afternoon snack.

Choose four proteins, three vegetables, two fruits, two grains, and one fat from the hormone/balancer/detox list of foods.

Eat a serving of protein at breakfast, lunch, dinner, and one snack.  Add a slow-digesting carb, such as a vegetable, oatmeal, beans, or legumes, whole-grain bread, or brown rice, at lunch and dinner.

Limit your intake of whole grains to no more than twice a day. 

Add veggies to two of your meals and one snack or to a protein shake.

Eat low-fat dairy foods (including hard cheeses) sparingly- no more than two servings a day.  But remember: no milk.

Eat two servings of fresh fruit daily.  Enjoy them with meals, as desserts, or as snacks and try to combine them with protein.

Eat a variety of foods each week.  Rotate your fruits, veggies, and protein selections frequently. 

Drink three liters of water daily. 

 

Read more in Jackie Warner's "This is Why You're Fat (And How to Get Thin Forever)" from Grand Central Publishing.

 

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