I hope U r excited for #tworkout. Format is 3 exercises per break, 15 sec recovery in between your choice of jacks, jump rope OR sidestep

If U have anything u can use for weights grab them now. Think along lines of med ball – cantaloupe, bball, sokr ball, small watermelon, bottle of soda

Progressively the exercises with get more difficult!

LETS GET THOSE LEGS BURNING

45 secs: SQUATS – wide stance, hands in front of u, strong core, knees don’t go beyond toes & pretend u have stability ball under you – try 2 get some air out of that ball #tworkout

45 secs: SQUAT w/ LEG LIFT – as you come into squat position alternate picking up foot about 6 inches off the floor #tworkout

45 secs: POWER SQUATS – JUMP in & out (on out it is a larger stance than previous squats and remember air out of stability ball) #tworkout

CARDIO – lets get that heart rate going:

45 Secs: SCISSOR JUMPS holding your weight extend your right arm hold it there! to the right side #tworkout This is cardio and balance – DON’T DROP IT!

45 Secs: TURNING JUMP SQUATS – hold object center as you do a 180 jump #tworkout

45 Secs: SCISSOR JUMPS holding object to the left side #tworkout Remember BALANCE we all need it, focus on tightening your core

LUNGES + DIPS:

45 Sec: BACKWARD ALT LUNGES w/ HAMMER CURL: use what you have in house for weights #tworkouts

45 Sec: FORWARD ALT LUNGES w/ BICEP CURL: keep elbows close to your body and focus on tightening biceps and buttocks as you come up from lunge #tworkout

Yes I said BUTTOCKS #tworkout – lunges help your butt!

45 Sec chair or coach triceps dips – legs straight or bent depending upon level. Goal is to drop your waistline below your hands  #tworkout

TIME FOR ABS: Recovery here will be knee bent crunches. Make sure to not strain your neck. #tworkout

45 secs: OBLIQUES: On your back, knees bent, feet on FLOOR, hands to your side and touch hands to side of toes/ankles #tworkout

45 secs: LOWER ABS: ON ur back, Hands under butt, lift legs UP & DOWN. Don’t let feet touch that floor! #tworkout

45 secs: ABS: on back, hands to side lift knees up to your chest and slowly bring them down – keep it controlled #tworkout

HIT THE FLOOR: ENTIRE BODY WORKOUT #tworkout

45 Secs: MOUNTAIN CLIMBERS – count how many you can do and let me know! #tworkout

45 Secs: PLANK HOLD on elbows rising to hands – count how many times your right hand touches the floor and tweet back to me! #tworkout

45 Secs: BURPEES  Standing position, jump down into squat, hands down in front of u & extend legs out then jump legs in & jump up #tworkout

I had such an amazing time on this bike ride, it wasn’t about how fast we were going it was just accomplishing a long ride and getting used to being on a saddle for that amount of time. My bottom didn’t feel nice by the end of the 99 miles, (achy and raw), but it was no different than my first spin class with Jillian, all of us were moaning and groaning in pain!

Brad asked me what my favorite moment was when we were riding in the car home later that afternoon, I thought about it and the coolest part about it for me was when we were riding along dune road and there was a ton of active people jogging, walking, biking, golfing and I felt like I fit in. I fit in and I was proud that I was doing something different and active for that day. It’s a good feeling knowing that you are doing something you never thought you would do, it makes me want to try new things.

The only hiccup we had was not stopping for water at mile 56ish, I was out of water and we thought we would be able to make a stop soon – turns out there wasn’t another place to stop for about 25 miles. Next time I will defiantly be erring on the side of caution and will make sure to have enough fluids the entire time. Also, on Montauk highway, I asked one guy where we could stop and get a drink, he told me Cyril’s is about a ½ mile up…I though Cyril’s was a little food store, NOPE it was a BAR! The guy saw me in my bike gear on a bike, but still thought I wanted to grab a cocktail for the road I guess! Only in New York!

Please feel free to share with me what types of fun things you are doing – we can give each other IDEAS!

Also, you can check out what some details(route/my pace/HR) of the ride here

Wow, almost 3 weeks ago I was hanging out with other BL contestants in San Fran! Tri California the company who puts on the race invited past BL contestants to inspire others to take part in one of the weekend’s races and share our stories. What was so awesome to me about this weekend, is that Tri Cal was trying to get all people involved, if you couldn’t do a Olympic Distance triathlon, you could run a 10k or 5k OR even do a sprint triathlon that Sunday. They did an amazing job of offering something for everyone!

As for me, this was my 2^nd ever-Olympic distance triathlon and I was nervous. Let me be honest with all of you, the triathlon culture can be very intimidating and scary. Take the 80’s spandex craze into the future and you got triathlons 2010. It is a whole new world of spandex and sometimes you might not feel like you fit in. I’ve come to realize, I would rather (possibly) not fit in than let a chance of accomplishment pass me by. So I decided, what the heck go out to San Fran, hang out with past contestants and just enjoy what we all have accomplished. Who cares about the SPANDEX!

While on the plane cross country (JFK to San Fran), I was getting nervous to meet the other BL alums. A majority of past contestants saw me as a person who pushed through and persevered. What if I didn’t live up to their expectations? I realized quickly we are not in a BL Challenge, but in real life and the purpose of us coming together is to inspire change with in the community and hopefully get some other BL Alums into the sport of triathlons. Well I was right, yet wrong! Ms Allison Sweeny of The Biggest Loser and the production companies behind BL are always thinking of something to get us motivated… how about a nice PRIZE from BRITA. It was a very nice prize indeed – twenty-five thousand dollars to the first male and female finishers.  That definitely put on some tension race day! Check out this video that TriCal made of all of us – BL Alums at Treasure Island

Yes winning the triathlon was great, but the best part for me was coming together with other BL Alums I have not met. Many people assume that BL alums just know each other, but we don’t. It is funny though how quickly you can connect with each other. I love being around all of them! It is hard to put into words, but not many people can truly understand what you go through while on The Biggest Loser. Coming together as a large group, allows a piece of our past to come alive again. I met Sunshine and O’Neal, Chris Blackburn, Daris, Ashley, Vicky just to name a few for the first time ever. Then I got to really connect with a few others that always make me smile like Hollie, Abby (got to walk the Golden Gate Bridge with Abby), Shay, Michael, Stephanie, Coleen, Rebecca and Heba (who could be one of the most fun people I know). This weekend was truly amazing and one that I will never forget!

But I could forget the bus the chauffeured us around in the hills of san fran – never got car-sick so many times!

All of the pictures will be on my FaceBook page!

<3 T

The only reason why I can now pinpoint this is because I have taken the time to think about my eating patterns. If you are trying to lose weight, it is most likely because you have the weight to lose. We all were not born heavy or obese, so ask yourself why have you gained weight. Its not until you can identify all the reasons why you gained weight, will the weight come off and stay off!

This is how I overcame my resentment…
1) I actually took time to think about why I was partaking in late night munching
2) I identified the people who I was resenting
3) I identified what they did to make me resent them
4) I took ownership of the irrational thinking and behaviors I possessed of my past because of my resentment
5) I began a journal about the past behaviors and feelings, but also about feelings now in regards to my resentment and how I would like to handle future situations
6) I overcame resentment/anger by speaking with some of the people openly (its hard but definitely worth it) or I wrote a letter that will NEVER get sent out that states all the reasons I resent them
7) I visualize what my life will be without the anger/resentment that would lead to me eating all those cookies. For me, after I would eat away my emotions I would become depressed the entire next day knowing that I would have felt better had I not eaten those cookies last night. My visualizations now don’t have any sweat tooth friends, it is just me doing the things I love and want to experience.
8 ) I affirm the life I want to live on a daily basis!

Hope this can help a few you!

Enjoy the weekend

xoxo
T

Watch your words, they become your actions.

Watch your actions, they become your habits.

Watch your habits, they become your character.

Watch your character for it will become your destiny!

Don’t know where I found this, but its on a post-it on my desk..thought I should share it!

<3 T

While on the ranch all you got is time to work out, but at times you still struggle to get/stay motivated. During those times, I did my 1o’s – at the gym I find 10 different pieces of cardio equipment. It can be anything, some examples are elliptical, treadmill, rower, stair master, recumbent bike, spin bike, arm bike and rebounder (mini trampolines).

Pick which pieces of equipment you are going to use and get on them for 10 minutes each and push hard those 10 minutes! The time will fly by and before you know it you will only have to push another 2 or 3 minutes to complete the 10.

1. I normally start on the treadmill and a fast walk for 2 minutes then every minute increase the incline till I get to 12 or 13 for my last minute
2. Head over to the rower for 10 minutes trying to keep my watts high and consistent
3. Jump back on treadmill with small incline 3 or 4 and do side shuffles for 2 minutes on both the left and right sides than walk backwards for a minute and REPEAT to get me to 10 Minutes
4. STAIR MASTER – 10 minutes only increase my levels – Won’t allow myself to decrease it! Come on it is only 10 MINUTES!
5. Spin Bike – this routine will vary but will do heavy resistance, stand and climb for 2 minutes followed with in the saddle sprints 4 20 second sprints with 10 sec rests (total 2 minutes). REPEAT. Last two minutes you choose 1 – heavy resistances and climb or sprints again.
6. Elliptical Sprints 30 seconds on 20 seconds off for 10 MINUTES – make sure the level is high enough where you feel some resistance as you move. My level would not be below an 8 or 9.

Okay All, I hope this can help you get through an hour workout. Also remember its your workout- you make it what you want. You are the only one who knows how you will feel once it is all done. Enjoy it =)

xoxo

T

Below is the philosophy of Charles Schultz,—creator of Peanuts. You don’t have to actually answer the questions just read through, you’ll get the point.

1. Name the five wealthiest people in the world.

2. Name the last five Heisman trophy winners.

3. Name the last five winners of the Miss America Contest.

4. Name ten people who have won the Nobel Prize.

5. Name the six Academy Award winners for best actor.

How did you do? The point is, none of us remember the headliners of yesterday. They are not second-rate achievers. They are the best in their fields. But the applause dies. Awards tarnish. Achievements are forgotten. Accolades & certificates are buried with their owners.

Here’s another quiz. See how you do on this one:

1. List a few teachers who aided your journey through school.

2. Name three friends who helped you through a difficult time.

3. Name five people who have taught you something.

4. Think of a few people who have made you feel special.

5. Think of five people you enjoy spending time with.

Easier?

The lesson: The people who make a difference in your life are NOT the ones with the most credentials, the most money, or the most awards. They are the ones who care.

Marika, shared one of her favorite fruit recipes. She takes a couple of different fruits (her favorite combo mango, strawberries, kiwis, a banana and a pear) and she cut them to small pieces, or if you want the fast alternative you buy the fruits frozen and already in pieces. She then puts them in a baking tin and grates some white chocolate on it and puts it in the oven until the chocolate has melted.

If I was doing this, I would most likely swap out the white chocolate with dark chocolate, also I would just head up the chocolate then dribble it on the cold fruit, but baking the fruit for a little is worth the try.

Muggle311 loves the frozen mixed fruit idea, but goes to wholesale place and gets large bag and adds pineapple, bananas and apples. If she is having a little more fun and wants a tropical taste she sprinkles with rum and coconut extract. I think this would be an excellent crowd pleaser =)
She also likes to combine peeled sliced apples with a bit of Splenda (depends on the sweetness of the apples) and pumpkin pie spice. Toss it together and you have a raw apple pie! I will also be trying this with a stevia extract like Truvia or Purvia.

Thank you all for sharing with me your tips. If we all work together with ideas on how to curb sweet tooth cravings or junk food cravings – we will all be better off. I really appreciate all of it!

I got to my local trader joe’s and stock up on FROZEN favorites!

I would buy…

1 – package of frozen mango chunks

1 – package of frozen blueberries

1 – package of frozen pineapple bits

1 – package of frozen strawberries

1 – package of frozen mixed berries

Add all frozen fruit to big mixing bowl and guess what you are done. Leave it in the fridge until it is defrosted and take with you or just enjoy it with the fam!

If you want to get a little crazy add some frozen yogurt or frozen organic cool whip from Trader Joe’s (sorry the name escapes me) just one scoop, you wont need more the melody of flavors is really good and won’t disappoint!.

I also think this is cheaper than actually buying the fruit. If I make my own fruit salad I always end up spending an arm and a leg. For me, going the frozen way does cut down on the cost. Correct me if I am wrong, but I think it does!

Let me know when you try it and if you liked it. Also tell me what other fruit combos you like.

Be Well =)

T