Cast Blog: #THINTERVENTION

Work to Muscle Failure

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

Work to Muscle Failure

 

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

 

 

BASELINE WORKOUT:

Lower Body Circuit #1 – QUADS

1. Sissy Squats  - Stand with your legs shoulder-width apart and your heels on your dumbbells. (15)

2. UFCS – Squat, go down on one knee Alt. (15)

3. Front Lunge – one leg goes forward, other stays put (15)

4. Power Burn  - Sissy Squats / UFCS / Front Lunge (10-15 reps all at once) 

Lower Body Circuit #2  - HAMSTRINGS

1. Deadlifts – lifting barbell flat back (15)

2. Bridge Extensions – upside down push up, torso in air (15)

3. Reverse Planks – Sit down on an exercise mat with your legs stretched out in front of you. Place your arms behind you with your hands palms down on the mat and your fingers pointing forward. Keep your hands flat. (1 min)

4. Power Burn – Deadlifts / Bridge Extensions / Reverse Planks  (10 reps all at once)

Lower Body Circuit #3 – GLUTES

1. Front Squat with Weights (15)

2. Ski Lunges – lunge side to side, feet on ground, shift body weight back and forth (15)

3. Alt Squat Kicks – Squat and kick to the side (15)

4. Power Burn – Front Squat / Ski Lunges / Alt Squat Kicks (10 reps all at once)

Upper Body – Circuit #1 – CHEST

1. Chest Press (15)

2. Reverse Flys – turn pinkys in, twist to the top (15)

3. Alt Presses – alternating, pushing hand with dumbbells to ceiling (15)

4. Power Burn – Chest Press / Reverse Flys / Alt Presses (10 reps all at once)

Upper Body Circuit #2 – BACK

1. Wide Row – knees bent, feet shoulder width apart, bending over, arms out with weights, palms facing down, elbows up toward ceiling, squeezing back (15)

2. Renegades – down on ground with weights, alternate rowing (15)

3. Dumbbell Pull Over (floor) – hold weight both hands over head and back down on mat (15)

4. Power Burn: Wide Row / Renegades / Dumbbell Pull Over (10 reps all at once)

Upper Body Circuit #3 – BIS/TRIS/SHOULDERS

1. Close Grip Hammer Curl – knuckles out, bicep curl (15)

2. Straight Arm Kick Back – flat back, elbow facing back wall and extend in hammer grip to the back wall, return to start and repeat (15)

3. Arnold Press – military press, bottom of contraction, bring elbows in (15)

4. Power Burn: Close Grip Hammer Curl / Straight Arm Kick Back / Arnold Press (10 reps all at once)

AB’S Circuit #1 – UPPER ABS

1. Straight Leg Crunch – crunch with back on mat, legs straight in front (15)

2. Legs Up Crunch – legs are straight up, back on mat, crunch (15)

3. Tall Sit Up – sit up, come up 45 degrees then do a full sit up (15)

4. POWER BURN: Straight Leg Crunch / Legs Up Crunch / Tall Sit Up (10 reps all at once)

AB’S Circuit # 2 – LOWER ABS

1. Reverse Crunch – knees bent 90 degrees, sit up, feet on ground (15)

2. Single Leg Jack (ALT) – touch one toe, lower alternating. (15)

3. Power Burn: Reverse Crunch / Tummy Tuck / Single Leg Jack

          (6 each side for single leg jacks)

ABS CIRCUIT #3 – OBLIQUES

1. Sumo – Stand with your feet wider apart than shoulder-width, as shown. Turn your toes out about 45 degrees. Keep your shoulders back and your hips tucked (15)

2. Windshield Wipers – light crunch, shoulder blades off the floor, feet off the ground, knees wipe side to side (15)

3. Side Planks (ALT) – body position (sideways), palm on ground, arm straight, feet placed on top of each other, body off the ground (1 min)

4. Power Burn:  Sumo / Windshield Wipers / Side Planks (6 each side) – (10 reps all at once)

COOL DOWN – STRETCH IT OUT (2 Minutes)

1. Knee Cross-Overs

2. Single Leg Knee to Chest

3. Hamstring Stretch

4. Quad Stretch

5. Clasp Pull Stretch

6. Crossover Arm Stretch

COOL DOWN: Stretching

HOMEWORK: While making everyone a detox shake, Jackie tells her clients that they need to get together during the week, figure out what exercise they will do together and share at least ONE detox meal together.

 

 

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