What Satisfies Dolvett Quince’s Sweet Cravings and the Best Overall Exercise

In the second part of our interview with Dolvett Quince, The Biggest Loser star and celebrity trainer talked about the show’s contestants and shared some of his favorite fitness and eating tips. Quince, who hopes to inspire Americans to be more aware of their heart health through the the #DustTheRustOff campaign, also addressed a few reader questions.

What might surprise people about The Biggest Loser contestants when the cameras are off?

As defeated as the contestants seem to be when they are discussing what got them there, they are athletes. They are more competitive than you think. A 300-pound guy will push himself so the 280-pound guy isn’t going to be at a better number the next week. They’re more agile and athletic than people give them credit. They are working seven, eight, nine hours a day. They all live together in the same house in separate rooms. They are always around each other walking together, doing Jacobs Ladder or the treadmill and eating together.

MORE: What Is Making Dolvett Angry This Season on The Biggest Loser?

What type of exercise, if any, has the greatest overall benefits.

Burpees. You know what I love about burpees? Burpees force you to use your lower body, core and upper body all in one explosive movement. You get your heart rate up very rapidly. You have to work your entire body— meaning that you go down, push yourself off of a plank,  jump your feet into your hands, stand up and jump again. So with all that jumping, your heart rate is up. And with all the body movement, you’re developing muscles. So if you want to increase your cardio and develop your muscles, do a burpee—or 700 of them.

What is a realistic workout schedule for people who work a 9-to-5 job? Is it better to work out in the morning or at night?

I believe it’s better to exercise in the morning. When I start my day I have control. Sometimes when things get out of control it’s because you don’t know what deadlines have to be met at work. You might be running late or get caught in traffic which is frustrating. Or you have to run home or go to the kids’ practice. By the end of the day you’re too tired. However, if you start your day with exercise and make that time for yourself, you’ll feel better the rest of the day. There are too many distractions in the day to keep you from exercise. Let time for yourself start early. Then the rest of the world can get you.

What are your thoughts on how a working mom can find time to exercise when she feels stressed and tired all the time?

You’re exhausted because you’re not exercising. Your bones have cobwebs on them. Your muscles and your heart are not getting the right blood circulation that it needs. My advice is to schedule time for yourself, even if it’s just two days a week. For example, you will have some level of activity on Tuesdays and Thursdays. If you have a small child, take your child outside with you. Walk on a hill. Stay active. Don’t let excuses control you. Work around them by having movement in your day.

A mom once told me, “Dolvett, I’m getting better at working out more often. But I don’t feel guilty on days when I’m overwhelmed and can’t get in a workout. On my non workout days I make sure that I eat twice as good. That way I’m getting an internal workout. Then on the other days, I have an external workout.” That’s a good balanced way of thinking. Be more conscious and watch those pounds come off.

When the cravings hit and you really, really want that cookie, what’s your best tip? Do you indulge? And if you do, how do you keep from eating the entire box?

I believe you have to earn the cookie. If you just started working out and it’s your second day, on the third day you didn’t earn the cookie yet. If you have a goal to lose 10 pounds and you lose 10 pounds, you’ve just earned that cookie. Reach your goals first. Get a rhythm. Just because you do something halfway doesn’t mean you deserve to go back to where you were. Do it all the way. See it through.

But what if it is 10 p.m. and your sweet tooth is calling and you’re craving like crazy?

Don’t set yourself up for failure. If I am a drinker who loves to drink and I decide to detox for a month, I’m not going to have a bottle of wine or Scotch in my cabinet. So if I make a plan to lose 10 pounds and cut back on my sugar, I’m not going to buy a candy bar. Instead, I’ll buy some fruit. I’ll snack on half an apple. Or if I have a sweet tooth and I’m trying to be super disciplined, Ceylon cinnamon helps me. I place that cinnamon in Greek yogurt. That satisfies my sweet tooth every single time.

Visit mironova.com to learn more about MironovaEGT+, the #DusttheRustOff campaign and to download Dolvett’s heart health checklist.