Fight the Flab! Recent Posts

Wednesday, December 30, 2009

Get in Shape Jane Fonda Style!

Okay, so the holidays are over and its time to get on the scale and assess the damage.  Up a few pounds? That's okay, but don't let a few become ten and then....well we just won't!

Make 2010 a year to incorporate more exercise and then when your eating bumps up, you can still maintain.  Here's an article that reminds us of the workout Jane Fonda introduces during the leg warmer era.  These are easy and require no equipment.  And look at Jane!  She must have known something when it comes to keeping in shape, right?
(Image courtesy of ShinyFan/wikimedia commons)

"Let's Get Physical This Winter"
by Lara McGlashan 

 It's been a quarter of a century since first lady of fitness Jane Fonda started the aerobics revolution. To celebrate, we're revisiting long-forgotten moves. Why? Because they work!

"Jane Fonda pioneered the workout movement with dancer-inspired exercises like these that create lean curves using only your body weight as resistance," notes fitness legend Molly Fox of San Mateo, Calif., who developed this sculpting regimen. "The emphasis on flexibility, posture and core strength was way ahead of its time."

These time-tested toners will downsize your abs, butt and thighs without a single piece of equipment (leg warmers optional):

Sunday, November 8, 2009

How Many Calories in a Holiday Dinner?

Ways to Cut the Calories and Fat This Holiday Season

© Jan Peterson

No one wants to worry about the calories for that turkey feast on Thanksgiving or Christmas day, but they should!

Oh, those dinner feasts eaten every holiday season! Everyone anticipates it for weeks, the cook spends hours preparing it, and it fills bellies beyond their normal capacity. In planning the feast this year, the family cook should consider all options for lowering fat and making healthier choices. Keeping portion control in mind as eaters heap the goodies on their plates is important, and It wouldn’t hurt to work a little exercise into the day to help burn some of those holiday calories off either!

Tuesday, November 3, 2009

Calorie Burning Games for the Holidays

During the holidays, in addition to enjoying each other’s company,  families spend an enormous amount of time eating meals, throwing parties and exchanging goodie baskets. According to ABC News Health in its November, 2004 article “Making Thanksgiving Dinner Healthier” by Ali Mohamadi, Americans gain, on an average, seven pounds between Thanksgiving and New Year’s Day! They also provide statistics from a report by Health Management Resources, that a typical Thanksgiving meal contains 7,100 calories!

Finding active games that the whole family can enjoy during family gatherings will burn some of those staggering calories, and fight packing on those pounds. Every family should become more aware of the importance of exercise and physical activities all year round, and be sure to incorporate fun ways to exercise during their holiday events.

Read entire article HERE.

Saturday, October 17, 2009

Hindu Squats - Fast Calorie Burning

Here's an article with a great exercise idea!

Serious Calorie Burning with No Equipment Investment

What are Hindu squats?

Squats are a staple of weight lifting strength building routines for the lower body. Hindu squats are a similar exercise movement done without barbells and using your body weight along with synchronized breathing at a fast tempo. This enhances endurance and strengthens the lungs, chest and lower back as well as toning and working the lower body. Doing a set of 25 (or what is comfortable) to start will give you an idea about their superb calorie burning effectiveness.

Keep Reading Hindu Squats - Fast Calorie Burning

Thursday, October 1, 2009

Be Comfortable in Your Skin

Image courtesy of anairam_zervala/

Once you've stuck with a weightloss program, whether it be Medi-weightloss or Nutri-system or whatever, you'll find yourself looking better in your clothes, but not always in your skin. If you've had the weight on for a while, you might find yourself untoned and with some loose skin. If you've been exercising, you might be able to avoid some of this, but not always.

It's important to still give yourself the praise you deserve and be proud of the new person you've become. Work on your issues and if need be speak to specialists about skin rejuvenation or even cosmetic surgery. Regardless, be proud of what you've done and realize you are not the only person in this situation!

Glamour recently ran an article that showed an average woman, complete with her stomach pooch. This article has gotten so much positive attention that the magazine editors are determined to use models for all future editions that reflect more "real bodies".

While that's great, that doesn't mean you should stop your pursuit of a healthy, toned body. It just emphasizes that you need to accept who you are today. Tomorrow may never come!

Here are two articles that talk about the picture of this "Average" Glamour Girl and the feedback its has earned.

From Glamour's Health and Fitness Website:

On the C.L.: The Picture You Can't Stop Talking About: Meet "the Woman on p. 194"
by Cindi Leive

It's a photo that measures all of three by three inches in our September issue, but the letters about it started to flood my inbox literally the day Glamour hit newsstands. (As editor-in-chief, I pay attention to this stuff!) "I am gasping with delight...I love the woman on p 194!" said one...then another, and another, (Read the entire article HERE)


"On the C.L.: Are You Ready to Start a Body Image Revolution? Oh, Wait—You Already Did!"

By Cindi Leive, Editor-in-Chief of Glamour

As the editor of this magazine, I've been proud of plenty of portraits we've published -- from fashion designers to First Ladies and beyond. But I'm especially proud of a shoot you'll see in our November issue -- not because of the work that went into it, but because of the important work it kicks off. Oh, and did I mention the whole fun, fabulous thing was your idea?

(Read the entire article here)

Friday, September 11, 2009

How to Stay Slim After Losing Weight

At Your "Power Point" - Ask the Hard Questions!

After weeks of sacrifice and commitment, reaching your weight goal is a heady experience and you'll feel powerful, unstoppable and in charge of your life. That is a well-deserved feeling at this "power point" in your diet, but also a time to take a good look in the mirror and ask yourself why you hid yourself under that layer of fat in the first place!

It was after I had reached week nine on my Medi-weight loss Program that I reached my power point. It was when I felt the safety cocoon, which I had been living in during my overeating, cracked open, and I was ready to emerge as that butterfly I had become.

My work was not done, but I had been diligent and committed for over two months and was still feeling strong. I was making changes and living life in ways that would improve my health, appearance and mental well-being. And it was WORKING! I believe it is at this "power point" stage in a weight-loss program, that every dieter must stop and ask themselves the following hard questions:
(Read the entire article HERE.)

Tuesday, August 25, 2009

Tips for Dining Out on a Diet

Having Willpower in a Restaurant
by Jan Peterson

Dining out can be the downfall to many diets. It is almost impossible to completely avoid going "out" for lunch with friends, or having a birthday dinner with family. Here are some methods to keep you on your diet and not give into temptation. (Read the entire article HERE)

A Review of the Medi-Weight Loss Program

Losing Weight the Healthy Way on the Medi-Weight Loss Plan

by Jan Peterson

Before I retired from my banking career, I watched the women around me shrinking in size as I was struggling to lose weight. I asked what they were doing to lose their weight and got either HGC shots or Medi-Weight Loss as their answers. I decided that once I retired I would try one of these programs and get back on track with my weight and become healthier. (Read the entire article HERE.)
Note: Since I wrote the above article I have lost even more weight. At twelve weeks I have now lost 38 pounds!

Sunday, August 23, 2009

Understanding the Glycemic Index 101

Why Controlling Your Insulin Level is Important

by Jan Peterson

The glycemic index (GI) is a system that has become as important a measurement in weight loss programs as calories and fat grams. Many diets today use the glycemic index of foods as the basis of their recommended food intake. (Read the entire article HERE.)

Wednesday, August 19, 2009

Is Dieting a Brain Drain?

Note: Even though I still believe in the effectiveness of a low carb diet to lose weight, I thought this article to be interesting. The secret, I believe is not to completely eliminate carbs, but to eat the good ones in controlled portions.

By Rachael Moeller Gorman,

Losing weight can have lots of benefits: you look better, feel better and slash your risk of developing heart disease, diabetes and a host of other problems. But picking the wrong diet may muddle your memory, say researchers. (Read the entire article HERE.)

Medicare Now Covers Weightloss Surgeries!

by Joy Schantz
I was morbidly obese at age 63, when I read an important article by Rob Stein of the Washington Post in my local newspaper. Medicare had just endorsed certain Bariatric surgeries On February 21, 2006. Since private health plans
follow Medicare's endorsements, I was encouraged to think that, perhaps, my insurance would one day cover such a surgery. (Read the entire article HERE.)

Sunday, August 16, 2009

Portion Control - How Much Food is Enough

by Jan Peterson
Americans have gotten out-of-control with their eating habits, and lack of portion control is a key contributor to gaining weight. No doubt, food choice contributes to obesity in this country, but just as bad is the mindset that “more is better” when eating out or serving a family dinner. (Read complete article Here)

Tuesday, August 11, 2009

Three Keys to Losing Weight

by Jan Peterson
For most of my life I was in control. Sure, I gained five or ten pounds occasionally, but I was able to cut back on calories or step up my aerobics classes and bring the scale back in line. But there came a time that my self-control gear broke down. (Continue reading HERE..)

Monday, August 10, 2009

The Great Weight Debate

So, how accurate are the weight/height charts, BMI formulas and other standard fitness measurements? "The Great Weight Debate", an article written By Sarah Reistad-Longon, on discusses one fit woman's frustration at being considered overweight at 5'7" and 170 pounds.

Read the article HERE.

Sunday, August 9, 2009

Fun Indoor Exercise Ideas: DDR and Wii

Do you cringe when you think of exercise? Are you a master at making excuses not to work out at the gym? If you answered yes, then these fun indoor exercise ideas are for you! (Continue reading here....)

Why are Americans so Fat?

by Jan Peterson

Federal Health Officials warn us that obesity is our #1 killer. But did you know that our being fat as a society is a side-effect of progress? The Washington Post article, "Why America Has to be Fat" by Michael S. Rosenwald dated January 22, 2006 explains how Americans used to provide for their families through more physical labor. The men did jobs that today are more technologically advanced, and the women spent time doing physical household chores,such as cooking, cleaning, scrubbing floors, or hauling baskets of wet clothes to hang on clotheslines.

What Has Made Obesity an Epidemic in the U.S.?

Rosenwald quotes Tomas J. Philipson, an economics professor who studies obesity at the University of Chicago, as saying, "The obesity problem is really a side effect of things that are good for the economy, but we would rather take improvements in technology and agriculture than go back to the way we lived in the 1950s when everyone was thin."

What Businesses Want us Fat?

He also tells us that obesity has actually fattened the wallets of many corporations and doctors alike. He provides data that the "obesity industry" was estimated to make in excess of $315Billion in 2006. He included in this industry fast food chains, medical treatments, and books about dieting.

He goes on to list a few of the food companies that thrive on bad food choices, stating that in 2004 Kraft Foods made more than $244Million on Oreo cookies!

In addition to the companies who are profiting from the junk food we eat, there is the "fat-cure" industry who depends on us getting fat to make their money. Jenny Craig, Nutri-system, Physicians who perform weight-loss surgeries. We sit smack dab in the middle of two hungry industries, trying to make a profit.

What Can We do? Eat Less and Move More!

We drive everywhere, we sit at computers, our kids don't have physical education classes, and everyone's lives are so busy, a drive into the fast food lane is hard to avoid.

The only way we can stop the spiral is to face the facts, our lives are easier, but this "easy life" is making us sick. We can't turn back the hands of time to when everyone worked on their feet in factories or in the fields, or when everything we ate took at least an hour's preparation in the kitchen. (Can you imagine every evening cooking a Thanksgiving dinner?) So, we have to realize that we need to adjust our eating habits to match our lifestyle.

In order to keep the extra pounds off, we all have to figure out how to get back to basics: eating healthier and burning off the calories we eat. It's really as simple as that. No matter how successful we are in every other aspect of our lives, if we keep taking in more calories than we burn up, we will get fatter and more unhealthy every year.

My Fat Story

by Jan Peterson

For years, I was a single mom raising two beautiful daughters. I had a good career in banking, made good money, dated, went to the gym regularly and went out dancing on the weekends. I'd fall in love from time to time, and even traveled for my job for two years. Whew, it just makes me tired remembering what it took to keep all the balls in the air. But as busy as I was, I was healthy and happy.

Once my daughters were grown and had families the whole life dynamic changed for me, but things still felt good and I kept in shape. Suddenly, it seems, when I hit my fifties and menopause, my metabolism really went haywire. For eight years I found myself steadily gaining weight, devoid of energy and retiring from the fun things I had enjoyed. That was a bad recipe for becoming unhealthy.

Fat and Unhealthy!

A few years back things starting going wrong. I starting finding it hard to even take an easy stroll around the block without one of my legs going numb. When I sneezed I wet my pants. I didn't feel like going dancing, or pumping weights or having a gentleman friend. I succumbed to the lure of comfort foods more than I knew I should. During that year's annual physical, I actually took a list with me so I would remember all the things to mention to my doctor! That same woman who ate healthy, worked out for twenty plus years, danced and loved attention from the men, had become an overweight, achy, old woman!

It was then that I started pulling myself up from the sticky funk I had fallen in. I had bladder sling surgery to fix my little peeing problem. I had surgery on my toe, which had an arthritic joint that had deteriorated, so that I could comfortably walk again. I took an anti-depressant to elevate my mood. I started working only part-time and had retirement in my sites. Things were getting better, but I was still overweight.

Time to Lose Weight!

When I retired in February this year, I started writing online. Songwriting had been my side job for over fourteen years, so that just seemed like a logical adjunct. I no longer felt stressed out and was doing something I loved everyday, so I knew it was time; I had no excuse not to start a weight loss program and return to being the healthy and happy me I once was.

Hello Medi-Weightloss!

Even though I still wasn't convinced that being postmenopausal and losing weight were possible, I made an appointment with Medi-Weightloss Clinic and started their program. The good news is that at this point, 10 weeks later, I have lost a total of 35 pounds! And I intend to keep it off.

I probably waited too long to take the step, but at least I finally did it. I am making permanent changes in my life to stay healthy and stay on track, this blog being one of of them. I attacked the flab and am winning. If my story sounds anything like yours, I hope you have renewed hope and will join me in getting fit and healthy.

This blog will be filled with as much information and resources related to staying healthy and in-shape as I can squeeze in. I want to share what I've learned and I welcome helpful comments from readers. Together, we can be stronger and slimmer!

For more information about the Medi-Weightloss Program you can read my article "A Review of the Medi-Weightloss Program" or visit my Medi-Weightloss Recipes and Tips blog.