How were you able to maintain the level of intensity that you experienced at the ranch when you got home?
When I got home from the ranch I realized how intense my workouts actually were! When you're on the ranch, you think this is just a run of the mill workout. Coming home I was able to recreate the intensity of my workouts, especially during spin class, by pushing myself harder than was required in class. That's one of the things I love about spin class, you make your own ride.

What does your current exercise routine consist of?
Cardio, cardio, cardio, with of course a bit of strength training thrown in there. I like to do as much cardio as I can. I switch it up between the treadmill, Stairmaster and elliptical. My all time favorite is spin class!! Lately it's all about swimming due to a double knee injury!

What is your favorite Core exercise? Glutes? Triceps?
Oh gosh, I love core exercises! There are so many to choose from you never really get bored. I personally enjoy (is enjoy the right word?) planks, bicycle crunches and these really "fun" back extensions done on the exercise ball. Glutes: For me I like the glute kickbacks (on your hands and knees and you extend one leg up) and what I call the butt lift bridge! I hate working on my triceps but when I do, bench dips, tricep pushups on the ball and – it's hurting my arms to think of it – but tricep extensions!

Do you currently work with a personal trainer? How often?
I am not currently working with a personal trainer. I'm trying to find someone that fits the criteria I'm looking for. I can't really afford to be personal training right now anyway but once I start again, I can't wait!!!

Do you keep a food journal?
Yes, yes, YES! Food journaling for me is a crucial tool to stay on track. Even if I don't have a notebook with me, I'll write it on a napkin or SOMETHING to remember. Sometimes I even text myself just as a reminder.

Do you associate negative feelings with (over)eating?
I associate negative feelings and boredom with overeating. It's just a bad habit I'm still working on to this day of breaking. I find myself in situations where I'm saying "Gosh, I'm hungry." But in actuality… I'm NOT. I'm just bored or stressed from whatever situation is at hand. It's recognizing it and fighting around it that gets you past it!

What are your "new favorite" foods? What substitutions have you
incorporated into your new way of eating? (low-fat vs. whole fat, whole grains, white flour, etc)
I'd say some of my new favorite foods would include quinoa, asparagus and every green veggie!! I've changed so many things in my home when it comes to substitutions. I always use low fat products and sodium free if I can and I've changed my pasta's to be all whole wheat.

What are some of the changes that you made that you know you'll always have to stick with?
Some changes I've made that I know I have to stick with are keeping a plan for each day. That includes getting an idea of when I'm getting my cardio in, when/what I'm eating and what other madness I have going on. I am a firm believer of "If you fail to plan, you plan to fail." Keeping a food journal is essential to my progress and keeping me in check of what I've been eating.

What was the best thing you learned?
The best thing I learned is that I'm a strong woman and that I am capable of reaching my goals, conquering my fears and living the happiest life ever.

Erik Chopin from Season 3 re-gained 122 lb of his 214 lb and recently
appeared on Oprah to discuss. What supports do you have in place to avoid
that happening to you? (Have you gained back any weight?)
I'm doing my best to avoid that happening to me at all costs. I'm really taking advantage of this new and better life I'm creating for myself and using all the tools I learned in everyday life. I have Jillian forever but it's myself that's going to keep me on track. I have to check in with me everyday. Making sure that I'm doing things that make ME happy. I've been learning that I deserve to be happy and that it's going to be my ultimate happiness that will keep me healthy. I have great people in my life, especially the ones who tell me like it is. As long as I keep heading in the direction I'm going, I think everything is going to turn out just fine. As for gaining any weight back… no! I'm working on losing a few more pounds and then just living the life of a person in maintenance mode! Something I've been dreaming about for years!!!

Keep up with Coleen on dietsinreview.com where she's a regular blog contributor.

Have a question for trainer Tiffany Davidson or nutritional consultant Melissa Spiesman? Ask them here.