Cardio: One hour, five or six days a week (treadmill, stair stepper, spin class, or swimming). Her treadmill settings: Incline 3-4; speed 5-6 mph. Tip: "If you can't run at first, set the incline at 7-8 for 10 minutes to get the sweat going, then lower it. You'll be running before you know it. That's how I started."
Weights: One hour strength training every other day, both upper and lower body
Arms: Bicep and tricep lifts using 15 lb. dumbbells. Deadlifts with a barbell loaded at 60-70 lbs.
Legs: A machine circuit that works the calves, thighs, and glutes
Abdominals: A combination of yoga moves and crunches on the mat
Running: "Some days I run to the gym and back. It's about two miles from home. I never imagined I'd have the stamina for running, but now I've done a full marathon and two half-marathons, and I can't wait to run another one."
Walking: "I love to walk. I wear a pedometer and set it to miles. If I'm almost home and I've gone nine miles, I'll make it an even 10. Wearing a pedometer helps you push yourself farther."
Cycling: "As a family we bike on trails near our house. Sometimes we go for 25 miles and take a picnic in our backpacks. If you're nervous about biking, get out and walk the bike trails instead and enjoy nature."
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Lost Weight? Visit nwcr.ws to enroll in the National Weight Control Registry; your experience can help others.Originally published on February 1, 2010