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: 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

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.

 

 

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!