About Lisa, Fitness, Lifestyle

I Workout!

May 28, 2013
biggest looser contestant lisa working out

Many have been asking about my workout plan!! Where do I start? Before I went to the Biggest Loser Ranch, I HAD NEVER BEEN IN A GYM BEFORE day one!! EVER! I was sure that others contestants would be in the same boat I was since we are all big folks after all. So I did not worry much about it. I was not prepared at all for what was about to unfold….. And boy did it unfold fast. You see I was anticipating a gym tour and detailed direction of each machine before we began . Was I wrong, with in a short time of being on the Ranch there I was so very quickly in the Gym and up on a treadmill with Jillian Michaels pushing me through the hardest 20 minutes of my life to date. I remember vividly people falling off, throwing up and Jackson going down. He is passed out behind me. Then I hear Jillian yelling out numbers, bump it up to 5, incline 3! I just look at Joe and say “This thing INCLINES?” in that moment I knew I was in TROUBLE!!!! It was in that moment that I knew all I could do was the best I could do. I told myself “Lisa, you are not going to be perfect or even good at doing any of this so all you can do is the best you can”. I believe the reason I had never been in a gym before this is I was afraid of making a fool of myself, So I went and did it on national TV! What I hope I showed america is if you do the best you can every time, Every time you will get better and better!! That NEVER looks foolish!!!

On the ranch a typical workout plan for the day consisted of 4-6 hours of working out 6 days a week depending on the day, challenges, weigh ins and so forth!! I got up and swam in the pool most mornings. I swam laps for about 90 minutes. In the afternoon we got to spend time with trainers. Time with trainers always varied from hiking,time on the various machines, weight training, pool training, and my personal favorite time in Dolvett’s dungeon. this time with trainers was about 3 hours on average. Then we would work out in the gym again in the evening usually a cardio party in the gym!!!!


I went home week 5. I had lost 37 pounds. I felt great but I still weighed 209 pounds. Now I have to go work out in my home town gym, surrounded by fit people!! I was intimidated at first. I quickly got over that reminding myself all I can do is the best I can! I knew I would have to keep up a pretty demanding schedule if I was going to keep up with the other contestants on the ranch, so that is exactly what I did. I knew I was going to have to get in 4 hour of working out in 6 days a week. I also went right back to work full time when I got home. So my only option was 90 minute workout before work. 120 minute workout right after work, and if I could sneak back to the gym for a night time bonus class. I also tried to just keep moving at work, being sure to power walk on my lunch break! I broke this up with many different types of workouts!! I also worked with a couple personal trainers. I was at 3 different gyms. I am all about classes!! If I was not with a personal trainer, I was in a class or working out with a friend. I know being with others a got a better work out. I am a huge fan of classes!!! Every Sunday I would sit down with the gym class schedules and my note book and I would plan out my entire week. I treated my workout schedule like a job. It had to be pretty serious to change that.


Each gym that I worked out in had its own benefits:: The YMCA was super family friendly, easy to go there with my kiddos and they had the pool. At Riverfront:: a local gym I was hooked up with an amazing trainer Kay Jort. I worked with her 3 time a week. She guided me through my nutrition and helped craft my eating plan. I also got into many top quality classes there with there professional staff. I also worked out at a smaller in home gym called Victory 4 You. There I worked with Eric Tosrud one on one once or twice a week. I also got to work out in his small group fitness classes! These are amazing a combination of personal training and healthy class competition!! Eric is a highly motivational and a great accountability buddy!


So 4-6 hours a day is not going to be how everyone does it…… You need to come up with YOUR plan. I think any plan you are willing to commit to and give all you can to is going to work!!

What to do::

1. Get started don’t worry about looking foolish,or out of place. You will be amazed how quickly you improve once you start going!! If you can’t afford a gym membership:: it is the perfect time to start walking/jogging/running!!! hit the trails they are FREE!!!

2. If you can get a personal trainer. If that is not in your budget get into a small fitness class. OR get a friend to commit to workout with you & PUSH EACH OTHER!!

3. find a accountability partner or group!! a place to check in with on how the journey is going!

4. find classes you love with fun people. I love spinning, cardio kickboxing, TRX, small group “boot camps” and I keep trying more!!

5. get stuff to do at home like running, playing with the kids, get some DVDs(I LOVE INSANITY), do some yard work!

Now that finale is over what do I do? I still schedule out my workouts for the week. I still treat them with great importance. Now I am working out at least 90 minutes 5-6 days a week. At the moment I am doing INSANITY DVDs M-W-F with a beach body challenge group. I go to the gym T-TH for 30 minutes weight training with personal trainer, 30 minutes hard on stair master or very inclined treadmill(pride-rock) and finish my time with cardio kickboxing. Saturday and Sunday we get a active family event like a fun run, 5K, a good hike at the state park, yard work or something new!! I am sure this too will change. I think by changing it up if keeps it fun and exciting!!!

I just did the best I could with what I had and what I had keeps getting better and better!! People are always asking when does it get easier:: NEVER, if its easy you are not pushing yourself hard enough!!!

JUST REMEMBER:: You can NEVER out workout a poor diet!!!

lisa rambo working out

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  • Kim K May 29, 2013 at 9:02 am

    Thanks for this post Lisa ! As a full time working mom with two boys – I was very interested to see the time that you have set aside to continue working out now that you are at home…. I think a target of 90 minutes a day 5-6 days a week is do-able – especially if you work out before work…although…I’m not sure I could stomach INSANITY tapes first thing in the morning…they are evil – and my 41 year old body does NOT like them! I think I spend more time “recovering” and gasping for air than moving! I wanted to tell you that I have watch BL from the first season and to me, you are THE most inspiring contestant! Thanks for maintaining your positive tweets and this blog!

  • Becca Fertig May 29, 2013 at 3:36 pm

    Thank you Lisa!

  • Eric Tostrud May 29, 2013 at 5:13 pm

    I Love hearing all about how Lisa is still going strong after the show!!! It was an honor to work with her during her “at-home phase” and I love seeing her kicking some butt doing Insanity! Lisa asked me to comment on here with a link to how you can get more information on having me coach you online and help you with your health and fitness goals. Click here and fill out the little questionnaire, then you we can chat about how I can help you. http://a.pgtb.me/cn476d

  • Melissa Kounce May 31, 2013 at 11:42 am

    Hi Lisa, My sister told me about you after she went to see you at the YMCA this past week. She was inspired by you and wanted me to take a look at your blog. I have to say your site is Full of Helpful Information! I also work full-time, have 3 kids and have recently gone back to school to earn my Bachelors. I’ve always had the thought that I don’t have time to work out and I just ate whatever I had time to grab until at night when I was starving. Then I would eat too much and go to bed. I want to lose 100lbs in a year. I’m excited to read more of your posts and have already put into use not eating after 7:00, exercising in short spurts during the day even if it’s just parking further away at work. I also make sure I always have plenty of water and a bag of healthy snacks before leaving in the morning which has been a very helpful tool! So, Thank You for sharing your success story and I look forward to reading your blog on my journey! Melissa

  • Jenn June 1, 2013 at 6:56 pm

    What a great post! I was curious what a typical workout day looked like for a BL contestant, specifically how you guys mixed it up. It’s amazing not only how you (all) were able to dig deep and push yourselves, but how you were able to stay the course with minimal injury (from what I could see, anyway!). Thanks for taking the time to share. :)

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