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Beth and Keith's Weight-Loss Journey

Grab a workout buddy to get more motivated. Here's how Beth and her husband Keith lost weight together.

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Beth and Keith during weight loss makeover
Sarah Kehoe
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Beth and Keith's Weight-Loss Motivation

"Here we are on vacation last summer -- it's time to kick the extra pounds and get in shape for our kids!"

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Beth and Keith's Diet Plan

"Simple tweaks, like replacing half and half with skim milk, cutting out diet soda, and changing portion sizes helped Beth and Keith lose weight. They were also willing to try foods that were healthy for them and their kids, like whole-grain pasta."
-- Felicia D. Stoler, RD

Sample Diet Menu

Breakfast
1 cup cereal, 1 banana, 1/2 cup yogurt

Snack
1 ounce Wheat Thins, 1 ounce cheese

Lunch
Whole wheat wrap with sliced turkey, veggies, side salad, piece of fruit

Snack
Mini wheat bagel, 1 ounce nuts

Dinner
1/2 cup rice or whole-grain pasta, 1 cup mixed veggies, 3 ounces grilled chicken

Dessert
1 JELL-O fat-free pudding

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Beth and Keith's Workouts

"We kept up with our workouts, even during a recent vacation. We swapped babysitting duty while each of us went out for a run."

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Beth and Keith's Workout Plan

"A combination of cardio and strength drills helped Beth and Keith boost their metabolism and blast calories."
-- Jonathan Deck, trainer

Sample Workout Routine

Warm-Up
Two sets of:

  • Kettlebell basic lift: 15 reps (Squat down, picking kettlebell up off the floor with both hands, then stand.)
  • Kettlebell squat swing: 10 reps (Double-handed grip, legs shoulder-width apart in squat position, swinging weight between knees up to shoulder level in front of you with arms extended.)
  • Kettlebell dead swing: 12 reps (Slightly bend knees, hinge forward at waist, swing kettlebell up to shoulder level.)

Workout
Three sets of:

  • Squats: 10-12 reps
  • Dead lifts: 10-12 reps
  • Assisted pull-ups on machine: 10 reps
  • Push-ups: 15-20 reps
30 seconds to a minute break in between sets.

Three sets of:
  • Compound crunches: 20-25 reps (Perform basic crunch and reverse crunch at the same time.)
  • Reverse crunches: 20-25 reps (Lie faceup, tucking knees toward chest.)
  • Leg lifts: 20 reps each side (Lying on side, with bottom arm stretched straight out on floor in front of you, lift both legs up a few inches off floor, keeping body in straight line.)
  • 20 minute jog, run or bike

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Beth and Keith's Results

"We worked really hard to fit workouts and healthy meals into our crazy schedules, and it totally paid off. We can keep up with our kids!"

Originally published on FitnessMagazine.com, October 2010.

Read more about Beth and Keith's Weight-Loss Journey

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