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How Sisters Janine and Lisa Trained for a Marathon and Lost Weight

Grab a workout buddy to get more motivated. Here's how two sisters trained for a marathon and lost weight together.

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Amy Shapiro, RD
Sarah Kehoe
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Lisa and Janine's Quest to Run a Marathon

"We ran the Long Island half-marathon just as we started this journey -- it was fun, but tough. Now it's time to step up our game and get in fighting shape for the NYC marathon!"

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Lisa and Janine's Diet Plan

"Janine and Lisa both had hectic schedules between juggling work, family, and race training. Choosing healthier foods that were quick to prep and would keep them fueled, like yogurt and berries or a veggie and chicken wrap, was key."
-- Amy Shapiro, RD

Sample Diet Menu

Breakfast
2 whole eggs, 2 slices whole-grain toast, 1 cup melon

Snack
1 instant oatmeal packet prepared with water or nonfat milk

Lunch
Grilled chicken and vegetable whole wheat wrap, 2 tablespoons fat-free ranch dressing

Snack
1/2 cup nonfat Greek yogurt, 1 cup berries, 1 tablespoon chopped walnuts

Dinner
3 ounces salmon, 2/3 cup brown rice, 1 cup salad, 1 cup spinach

Snack
1 ounce whole wheat pretzels, 1 apple

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Janine and Lisa's Workouts

"Our gym sessions were intense. David challenged us to the point where we were sweat-soaked and exhausted, but it was exactly what we needed."

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Janine and Lisa's Workout Plan

"Switching up your routine is important to keep your muscles guessing. Every few weeks, I upped the load on resistance exercises to increase Janine and Lisa's strength and endurance."
-- David Maldonato, trainer

Sample Workout Routine

Warm-Up

  • Elliptical: 10 minutes
  • Use foam roller to stretch out muscles: 5 minutes

Workout

  • Plank: 3 reps for 45 seconds each
  • Side plank: 3 reps for 35 seconds each side
Three sets of:
  • Treadmill sprints: incline level set to 4.0, 7.0 mph for 1 minute
  • Alternating with squats: 20 reps

Rest for 1 minute.

  • Bear Crawls on treadmill (see photo of Janine and Lisa): incline level set to 15.0, speed, 1.8 mph for 1 minute
  • Lateral bounds: 1 minute (Mark a line on the floor, perpendicular to where you stand. Jump both feet to the left of the line, then jump both feet to the right of the line.)
  • Jumping jack push-ups: 1 minute (At top of push-up, jump legs out to sides. Return to center at bottom of push-up.)

Rest for 1 minute.

  • Double kettlebell squat shoulder press: repeat combination continuously for 2 minutes (Stand with legs slightly wider than shoulder-width apart. Bend knees, lifting a kettlebell in each hand off the floor into a biceps curl position while squatting. Stand, pressing kettlebells overhead. Return to squat/curl position, then back to starting position.)

Rest for 1 minute.

  • Repeat entire routine for an hour total.

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Ready for the Race

"We've supported each other through the whole experience; it's been great (and going down a few clothing sizes hasn't hurt)! We're so much stronger and ready for 26.2 miles."

Originally published on FitnessMagazine.com, October 2010.

Read more about Janine and Lisa's Journey

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