Tonight on The Biggest Loser is Masterclass night once more.
Janella’s in the kitchen, where women belong, to teach everyone how to cook more healthy stuffs.
They’re getting the giant paddles that serve as their feet out for a foot health check shoe fitting THING in the big gym.
And a triathlete I’ve never heard of, you’ve never heard of and I bet the Losers have never heard of will be paying a visit to talk all motivationally to everyone. Cool!

Shannan and Michelle are Masterclassing it up first.
They’ve been getting them ready for the 42km marathon but they don’t want them to forget strength training because it also helps to give you a more functional body in your every day life. It also helps build denser muscles which look nice as well as help to burn off the calories.
Today they’re going to learn some weight training exercises that will help them burn calories, get fit and generally be all muscly!

First exercise is a chest press. 3 sets of 12 reps with a one minute rest between each set.
Shannan instructs Rick on how to use the chest press machine. Don’t go too fast, just nice, slow pushes outwards then hold it as the weight comes back.
Shannan then says the age old question is how much weight to use. Shannan suggests putting a weight on to start with while you get the technique down perfectly. If that weight is too light for you, just add some more weight.

Michelle then has Shannon demonstrate the “lat pulldown” machine. Pulling a bar down from above your head and down to your chest. You breathe in on the up and out on the down, apparently.

Next exercise is a shoulder press. Lisa’s demonstrating that with Shannan’s instruction.
Pushing the bars up and down, up and down.

Shannan says then they’re moving on to the lower body and if he could only do one resistance training exercise it would be squats.
First he gets Phoebe to simply squat down onto a bench without any weight to get the form correct then he gets her to lift some weight over her shoulders while she does the squats.

David’s demonstrating the hamstring strength exercise. You put your calves on a fit ball and then raise your bum off the ground. Then you pull your feet towards you and it all looks quite uncomfortable!

Now it’s time to get into the kitchen to say hi to Janella and learn some more foodery!
Today she’s suggesting a dinner party for them when they get home, but how to do it well and maintain their weightloss?
She shows the usual snacks for a dinner party. Crackers, peanuts, chips, cheese.

Janella shows about a plate of what people would usually have if they’re taking care of themselves from that and it’s still about 560 calories.

But instead Janella has eggplants and mushrooms and other things that aren’t cheese and crackers!
Janella suggests pumpkins or zucchini or other things instead of mushrooms for people who just don’t like them.

She’s making some home made crispy “chip” things instead of the usual corn chips. It’s just some of that really thin mountain bread she’s used before. Cut it into triangles and put it under the grill to crisp them up. Only takes a few minutes so don’t forget about them!

Lots of herbs and garlic and pepper go in with the mushrooms to make the dip. It looks like grey goo with chunky bits. Really repulsive, even by health food standards!

Next meal is a dinner replacement. People might serve a big baked chicken with mashed potato and carrots and so on but there’s heaps of calories in there.

But instead… other things!

Tandoori mix, from scratch. Lots of seeds and spices and stuff go into the pan to make the tandoori mix. Lots and lots of seeds and spices!
Can’t really be bothered describing too much of this, if you couldn’t tell. I love cooking shows but trying to keep up with Janella’s recipes would do my head in. She rushrushrushes!

They’re making tandoori chicken it seems. She’s shredding the chicken up to stir the curry paste through that the made with the tandoori spice mix.
Lisa asks if you could BBQ the chicken rather than oven it and Janella says you totally can and you can also take a brush and baste the chicken on the BBQ with more of the sauce stuff.

Anyway, now it’s a time to make a low fat, low sodium dessert!
But her demonstration food – sticky date pudding – 316 calories. Plus 100 calories for the ice cream beside it.
Everyone including Hayley makes “mmmmm” noises. Janella is particularly annoyed at Hayley making happy noises!

Janella’s replacement food? Bliss Balls.
Okayyyyyyyy, moving right along.

They have nuts in them which the contestants shouldn’t be eating just yet. It’s more of a when-they’re-done thing.
Janella asks Shannon up to assist and asks what his favourite dessert is and Shannon says sticky date pudding!
He says he’d eat about a tray’s worth and Janella asks if that’d be the size of the breadboard and Shannon says no! Of course not!

Shannon has no idea how to make sticky date pudding though, it was always store bought. “Energy for sleeping!” He says. “Is how you get fat!” Janella replies and Shannon agrees.

They blitz all kinds of seeds and puffed millet and other bits and bobs with the previously blitzed nuts.
Plus some “rice syrup”. It’s just brown rice all smashed up. Tahini, which is sesame seeds mushed up, but it’s high in calories so they’re not using too much.

There’s about 100 calories in each of Janella’s Bliss Balls.
Not cooked or anything, just form them into balls and away you go.

Shannon tries one and says they taste really nice.
But don’t woof them down. They’re sweet treats you should chew carefully and enjoy!

Current Hawaiian Ironman Champion Craig Alexander is in the big gym to have a chat to the contestants.
3.8km swim, 180km cycle, 42.2km marathon. All in one day. He’s a two time champion, too. Mental. The guy is clearly mental.
He was in 9th after the cycling but he wasn’t giving up, still a whole marathon to go and obviously he managed to pull back the field.
Craig says it’s over 50 celsius during the marathon and you’ve been going for about 7 hours by then.

He feels the second win was the more rewarding because it’s harder to stay at the top than it is to get there in the first place.

Does Craig have any tips for them doing the 42km marathon? He thinks that since they’ve done the 21km run they can already do the 42km, it’s just a mental thing from there. And you’ll even enjoy it, he reckons!

Craig does a lot of core strength and core movement training because that’s the basis for all movement stuff.

Craig does treat himself and eat chocolate and ice cream sometimes. Shannan says he can, don’t feel guilty, little smile on his face.

He tells them it’ll be a tough run but it’ll stay with them forever. Train smart and race smart!

Dr Swan’s away at a medical conference in the US so today Michelle and Shannan will be stepping into his shoes – literally!
Podiatrist Peter Lum is there to have a chat with them.

Apparently when we walk up to twice our body weight goes through our feet. When running it’s more like 6 times that. Shannon started at over 200kg meaning it could have been up to an entire ton coming down on his feet back then!

Lisa has plantar fascitis in one foot and a sore achilles on the other. Apparently it’s fairly common, pain right under the heel is how it usually shows up.

Phoebe got really bad pain down the bones on both shins and it’s usually by the extra loads you’re putting on it. Usually if you look after your legs while training you can train through such things rather than stopping training for recovery.

Kim and Neil are here now from Athlete’s Foot.
Neil looks like he could do with being on the show himself.

Rick’s the first guinea pig due to his epic feet. His right foot is a size 15 and his other is a 15.5. So he’d have to go up to a size 16. And it’s close to the largest foot Kim’s ever measured!

Then there’s a pad that does a “fitprint” thing Rick gets to stand on. It shows where most of the pressure is being placed on your feet so you can get the best fit out of your shoes.
Rick’s got quite a bit of weight on the balls of his feet and his right foot seems to be carrying more of the weight while standing.
They also get him to walk back and forth over the pad to work out if his foot is rolling while he walks. Rick’s roll towards the middle, apparently.

Rick has Brooks Beast shoes picked out for him as they’ll support his feet best. Rick says they feel really good on his feet.

Pete wishes them all good luck on the marathon. Make sure they get help with any injuries they might have, nice and early. Replace your shoes regularly when you’re using them a lot, do lots of warm ups and cool downs so they don’t wear their bodies down either.

And that’s it for Masterclass. Good luck at the weigh-in, folks!

Sunday night, Shannan, Michelle and The Commando crank up the Last Chance Training.

… and one contestant inside Camp Biggest Loser will have gained 500 grams. Uhoh!