Monday, March 8th, 2010
Do you know why you do the things you do? You should because it’s a great way to stay focused and consistent. Read about Alison exploring ” why”. By the way, it’s one of the best reasons to do anything!
“Why am I doing this?” more »
Tags: 5 minutes to fitness+, exercise, Fitness, healthy, marathon, Peter K
Posted in Alison | No Comments »
Saturday, March 6th, 2010
www.peterkfitness.com for more…….

Great news! A search of the latest research shows that running does not cause arthritis. Here’s what you need to know:
- If you have arthritis you need to monitor your symptoms and stop if you’re in pain.
- Realize that there is a difference between pain and discomfort. Pain means stop, discomfort means ice, stretch and proceed slowly
- Start all exercise gradually. Example- alternate walking/running every minute for 5 minutes. Next week do 10 minutes and so on.
Email Peter K for a free running/walking guide now.
Tags: 5 minutes to fitness+, arthritis, exercise, Fitness, Peter K, running
Posted in Fitness | No Comments »
Friday, March 5th, 2010
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A client recently shared this great article with me about the essentials and benefits of a Greek lifestyle. Warning, reading it may make you live really long……..
more »
Tags: 5 minutes to fitness+, bread, greek, mediterranean diet, olive oil, Peter K
Posted in Mind/Body | No Comments »
Thursday, March 4th, 2010
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Many people do this to stretch their hamstrings and back. Don’t, because:
- it over-stretches the low back (can lead to injury)
- It doesn’t isolate the hamstrings enough to make it effective
- the average person doesn’t need to stretch their back forward
Try this safe stretch for your back instead

Tags: 5 minutes to fitness+, back pain, hamstring stretch, low back pain stretch, Peter K, Physical Therapy, safe stretches, stretching
Posted in Fitness | No Comments »
Tuesday, March 2nd, 2010
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Try this perfectly balanced all in one dish. Great for the whole family or guests.
Recipe below more »
Tags: 5 minutes to fitness+, cauliflower, chicken and rice, food, greek recipes, Peter K
Posted in Nutrition, Recipes | No Comments »
Monday, March 1st, 2010
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Food that is
. It’s common knowledge that the mediterranean diet is one of the healthiest in the world. I recommend you experience the best in Greek dining right here in NYC. Kellari Taverna on 9 West 44th Street, New York NY 10036 between 5th & 6th Avenue) 212-221-0144. Try the fish!
Tags: 5 minutes to fitness+, diets, Greek dining, Kellari, mediterranean, Peter K
Posted in Nutrition | No Comments »
Friday, February 26th, 2010
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I just made these Whole Wheat/Oat Blueberry Pancakes and they’re delicious! (warning- if you’re used to Aunt Jemima these take some getting used to
There’s no sugar in the recipe so you can add syrup or powdered sugar as a topping without guilt.
Makes 7 large pancakes
- 1 1/2 cups whole wheat flour
- 1-1/2 cups whole oats
- 1 egg
- 1 1/2 tsp baking powder
- 3/4 tsp baking soda
- 1 cup skim milk
- 1/2 tsp salt
- 1 tsp vanilla extract
- 1 cup fresh blueberries
1. Place the wet ingredients in a bowl and whisk together.
2. In a separate bowl, combine all the dry ingredients and whisk to combine.
3. Add the dry mixture to the wet mixture and stir until just combined. Now gently fold in the berries
4. Heat a large pan or griddle on medium heat and grease with olive oil.
5. Drop a ladle full of pancake mixture onto the griddle and cook for 2-3 minutes on each side or until golden.
6. Serve with powdered sugar or all natural maple syrup or more fresh berries.
* Prior to serving you can keep them warm in a 200 degree oven until all the pancakes are cooked. I have a pet peeve about serving cold food
Tags: 5 minutes to fitness+, blueberry pancakes, Nutrition, Peter K, whole grain pancakes, whole oats
Posted in Nutrition | No Comments »
Thursday, February 25th, 2010

A glass of orange juice has 110 calories and 22 grams of sugar, with no fiber. That adds up to over 700 calorie and 37 teaspoons of pure sugar per week.
Try this to save almost 700 calories a week.
- fill a tall glass 3/4 full with water
- pour about an inch of orange juice in and enjoy
- better yet, eat an orange = only 45 calories & 9 grams of sugar
Tags: 5 minutes to fitness+, calories, orange juice, Peter K, sugar
Posted in Nutrition | No Comments »
Wednesday, February 24th, 2010

Do you know anyone who thinks these things while exercising?:
- I hate this
- How many calories do I need to burn for that donut?
- Oh shoot, forgot to pay the car lease, fold the laundry and defrost the chicken
- Is this really my life?
Isn’t it obvious why most of us hate to exercise? First of all, getting on a treadmill and going till your heart explodes is as unnatural as ordering a green tea at McDonalds. To make it worse most of us have negative thoughts the entire time we are exercising. This is called conditioning yourself to fail.
What to do? more »
Tags: 5 minutes to fitness+, exercise, Fitness, Peter K
Posted in Mind/Body | No Comments »