Fitness
This is me with my coach, Alexander. He’s tough but fair 
One of the best exercises to tone arms, chest and your core and increase your upper body strength is the push-up. Before you wince, here’s how to do it right, while keeping it simple.
Start: on your knees with 1 or 5 reps
Advance: once you can do 10 on your knees, try 5 regular style and work up to 10, 15 or 20 reps.
How often? Do push-ups 5 times per week as part of your Peter K workout
FFR members- follow this link to see a push-up and carbohydrate challenge you can take >
But don’t take it from me alone, FFR member, Dee, is living proof that you can start with 1 knee push-up and work up to 15 regular push-ups. That’s exactly what she did.
She also lost 15 llbs and competed in her 1st 5K with the Fit Friends’ Revolution! She joined the FFR and changed her life, and so can you. You’ll be hearing more about Dee and how she succeeded soon. Until then, 1 push-up……
Join the Fit Friends’ Revolution and start your health rebellion >
Most will exercise this weekend because they have to, out of guilt to burn off the tons of calories they eat, or not. You won’t be like them. You will train your body this weekend in the spirit of revolution like our fit friends pictured above. You will:
- Choose one of the advanced Peter K workouts here > (You must be a FFR member- join us here )
- Pack your bands and take them wherever you go this weekend- no excuses
- Think about what you love and value most while training- smile and breath
- Envision how you want to look and feel, and what you’ll be wearing and where you’ll be going with your hot new look
- Bring that powerful positive energy to those you care about most this weekend. Be a great mentor to them
Who said exercise has to be boring and guilt ridden? This weekend be a workout rebel and continue your health revolution with your Fit Friends. If you have no idea what I’m talking about, enjoy the pretty lights in the sky
FFR members click above or follow this link to see the advanced workouts >
You’ll love them and you can interchange each 5 minute segment to make up your own daily, 20 minute routine. Remember the goal is to do 20 minutes a day, 5 times a week and compliment this workout with any other activities you enjoy.
FFR members stay tuned for a great new advanced bicep and tricep video I recently shot just for you!
Join the Fit Friends’ Revolution and get access to new, advanced workouts, every month >
Join the Fit Friends’ Revolution and get the perfect tush >
I recently shot several 5 Minutes to Fitness+ TV segments with celebrity Yoga/Pilates instructor, Kristin McGee. We met several years ago and I’ve always admired her talent and down to earth attitude while training stars like Tina Fey and Bethany Frankel. I wanted to share a recent blog she did because women are always asking me how to work on their tush.
Kristin writes, “I’ve been blogging about how great yoga is for building a beautiful backside and I just have to add that Pilates is also an awesome way to get that sculpted ballerina butt. I think the two together are the best combination of them all. Here’s a Pilates routine I developed for Access Hollywood that will lift and tone your tush in just 3 moves.”
http://www.accesshollywood.com/healthy-hollywood-wellness-wednesday-get-pippas-perfect-tush_article_48485
Check out Kristin’s weight loss Pilates DVD at www.kristinmcgee.com and Fit Friends’ Revolution members look for Kristin’s yoga segments coming soon!
Join the Fit Friends’ Revolution and get your FREE Resistance Bands, workout DVD and Nutrition Book >
I’m training for a 1/2 marathon and during a run last week I had significant hip and knee pain. Instead of concluding that running wasn’t for me, I bought new sneakers and I was pain free during this week’s run. I also stretched every 2-3 miles, it was a 2 hour run.
If you’re in pain, more »
Join the Fit Friends’ Revolution for new exercises and FREE Resistance Bands, workout DVD and Nutrition Book >
My good friend and excellent fitness instructor, Robin Bray, shared this great movement to help reshape your legs and strengthen them. The instructions are below and if you’re in the northern NJ area check out her excellent classes at the The Fitness Barre.
Slender V exercise set up using a chair back for balance:
- Use chair with a back that your hands rest on comfortably
- Face the back of chair, hold onto top of back, standing perfectly upright
- Place your heels together and seperate your big toes about 5 inches apart, V in feet
- Heels together (entire exercise) lift them 2 inches off floor and stay on front of foot
- Knees angle outward and bent (entire exercise), tailbone tucked gently, belly in
Now begin movement…..
- Gently and slowly bending your knees, lower yourself 5-6 inches down then up
- The movement is controlled and precisely done, keeping the body straight
- Do 10-20 repititions of this up and down movement, never coming all the way up
- At end, for extra challenge, release arms lift above head, balance for 5-10 seconds
BENEFITS OF THIS EXERCISE
Increases your leg muscle strength
Improves your posture and connections to core musscles
Reshapes the legs, creates a long, lean shape to legs
***Please stretch legs following exercise sequence!
Join the Fit Friends’ Revolution and get your FREE Resistance Bands, workout DVD and Nutrition Book >
You’re tired, over scheduled, and quite frankly, maybe you just don’t want to exercise today, but you know you should. How can you get the best results in the least amount of time and effort? Studies and experience tell us functional resistance training will give you the most benefit. Try this:
- Tell yourself you only have to do 5 minutes of functional reistance training (like my 5 Minutes to Fitness Core Exercise Program). 5 will turn into to 10… 15….20. The goal is 20 to 30 minutes, 5 times per week. Work in 5 minute intervals.
- Do enough reps to get a muscle burn, hold the last rep for 10 to 20 seconds and move on the next muscle group. You can do this while getting dressed or brushing your teeth.
- Move fast enough to get your heart rate into a fat burning zone- for 30 – 40 year old male or female that’s about 125 to 160 beats per minute. Go to Mayo Clinic for a quick calculation of your target heart rate.
- Play some great pumpin music to get you going. Choose long playing songs, at least 5 minutes in length. I have suggestions here.
Doing these things will help you build more muscle, burn more fat, increase your metabolism, increase bone strength and decrease injuries. Doing cardio alone will only burn calories during and immediately after the activity. Functional resistance training will help you burn more calories all day and make you a fat burning machine.
Have fun, smile and start with a great, focused 5 minutes of training to change your life!
Join the Fit Friends’ Revolution and get your FREE Resistance Bands, workout DVD and Nutrition Book >
At least once per week someone confesses to me that they HATE to exercise. I usually nod my head in agreement and say, “I know, me too!” If they’re paying attention they say, “huh?” I then tell I don’t like to exercise, I’d rather train my body to look great in my clothes, and build as much power, strength and endurance as possible so I can gain the admiration of my children and pursue my life’s dreams. That sounds much better than boring exercise doesn’t it?
Well, here’s another darn good reason to train your body. New science is showing us that people who exercise (I call it training) their muscles release chemicals that reduce inflammation. People who don’t exercise have more inflammation in their bodies. Inflammation is what causes cancer, diabetes, & heart disease. So don’t exercise if you hate it. Instead prevent disease, look great in your clothes and inspire the children in your life by training. BTW- Cardiovascular and resistance training like my 5 Minutes to Fitness workout above will help you reduce inflammation and prevent disease.
Join the Fit Friends’ Revolution and get your FREE Resistance Bands, workout DVD and Nutrition Book >
I’m presenting a webinar today for physical therapists and I wanted to share an effective training technique that will boost metabolism.
It’s called brief intense interval training. Here’s how you do it.
Choose an activity- running, elliptical, bike, swimming, functional resistance
- warm up for 2 minutes
- set a timer and do 30 seconds at a very fast pace, 90 seconds at a moderate pace.
- repeat for 20 minutes total
- do this workout 1 to 2 times per week.
Make sure you start slowly and if you have any health issues check with your health care specialist
Join the Fit Friends’ Revolution and get your FREE fitness kit >
I was in my hotel room during a recent trip and I wanted to get a quick workout. So I took my bands and attached them to the door and started doing bicep curls. Your workouts can be as simple as that to start. Here’s how to get yourself started:
- Always have your “Peter K Bands” with you wherever you are
- Attach them to your door at work, home or hotel room as a reminder
- Every time you walk by do a couple of repetitions of an exercise. It adds up
- Work out in front of your kids or others whenever possible
- The hardest part of anything is getting started. So0000, get started and KISS it (Keep It Simple Silly
You can do it. Start slow and build a routine from there.