Wednesday, January 4th, 2012
This morning I worked out with my son Alexander who’s 4. Well, I worked out and he jumped on my back during push-ups, like in the picture above while on vacation. Occasionally he does squats with me and pulls on the bands. He also runs around climbing on everything in site, which is a great kids workout. But when he gets older, he can start formal exercises. The question is, “Which type of exercise is safe for kids and teens?” more »
Tags: 5 minutes to fitness+, 5 minutes to fitness+ TV, childrens exercise, kids fitness, Peter K, teen and strength training
Posted in Kids/Teens Health, Peter K's Blog | No Comments »
Saturday, December 31st, 2011
My daughter Emma will make a great health coach someday. She was at a friends house and was offered gatorade and Oreos for a snack. She politely declined and asked what else she could have. She settled on pretzels and fruit juice. (I swear I wasn’t there and didn’t threaten her 
She then wrote this message she wanted me to share with you:
Eating healthy is important
I think eating healthy is important because it makes you strong and it gives you energy to do active things. I will give you a few activities to do that are very active, for example, you could do gymnastics, dance, the bands, playing outside, eating healthy, taking a walk, playing Wii fit, wii sports resort, wii sports, and just dance 1, 2, and 3.
See you in 2012. Happy New Year!
Tags: 5 minutes to fitness+, 5 minutes to fitness+ TV, kids health and fitness, Peter K
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Wednesday, July 6th, 2011
Watch to learn 5 ways to help our kids be healthy
more »
Tags: 5 minutes to fitness+, 5 minutes to fitness+ TV, children, fit friends' revolution, Fitness, happy, healthy, Nutrition, Peter K
Posted in 5 Minutes to Fitness+ TV, Kids Health, Kids/Teens Health, Peter K's Blog | 1 Comment »
Sunday, June 19th, 2011
I drive my son Alexander to school several times per week. Most of the time we have great fun talking or he asks me to “zoom” the car or play our favorite song, “You’ve got a friend in me” from the movie Toy Story. It’s our special time. But sometimes I realize we drive all the way to school and I missed the time with him because I was consumed by thoughts about work, money, projects and who knows what else.
One morning I took a picture of him in the backseat because he was so excited from our ride and to go to school and I wanted to remember the moment. I told my friend about it and he said, sometimes we have to remember to adjust our rearview mirrors and pay attention to what we see in them. Today I will definitely adjust my rearview and smile.
Happy Father’s Day!
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Tuesday, June 14th, 2011
Join the Fit Friends’ Revolution and get your whole family healthy >
This morning I experienced one of my proudest moments as a health coach, and more importantly, a father. My 3 kids are part of the FFR 5K training program and we started training last Sunday. Last night my girls said, “Daddy, wake us up at 6 so we can train with you.” This morning they got up by themselves, got dressed to workout and were ready to go by 5:50 am. I didn’t ask them to do it. This is why they said they did it:
Anna: “I wanted to train to be healthy and strong and I didn’t want to be late for school”
Emma: “I got up early to be with you and be healthy and strong”
Below is our training plan that you can use with your kids or for yourself to get ready for the 5K or just get fit:
Start with 5 minutes of running or combo of 1 minute walk, 1 minute run.
Next do a 5 minute circuit of resistance exercises. You can do my 5 Minutes to Fitness band workout or set up a circuit of squats, chin-ups, lunges, pushups or whatever exercises you like.
Next do 5 minutes of sprints. Walk the length of the field, have the kids do their favorite move, like a cartwheel, then race them to the end of the field, (I bribed them with a dollar if they beat me with a head start). Walk back to the other end of the field while telling them things like, how proud you are of them and how they are getting stronger hearts, legs and bodies and you can’t believe how fast they’ve become. Repeat for 5 minutes.
Finally, let them choose the activity for the last 5 minutes.
Optional: If you’re kids are used to running during sports you can run for longer periods with them.
What you end up with is a 20 minute workout that incorporates cardio and resistance training, creates a positive exercise experience, quality time with your kids to mold their perceptions of living a healthy lifestyle, and a chance to be a great role model to the people you love most in the world. Everyone wins.
Please send in your healthy family ideas. What works for you as a family? I’d love to hear from you!
Want to be part of the FFR 5K? Click here and tell us >
Tags: 5 minutes to fitness+, 5K training, fit friends' revolution, Fitness, healthy kids, motivating kids, Peter K
Posted in Kids/Teens Health, Peter K's Blog | No Comments »
Wednesday, April 20th, 2011
Join the Fit Friends’ Revolution and be part of the the Fit Family Challenge coming this May >
If you can already get your kids to eat salad in lieu of mac and cheese then skip this post and keep doing what you’re doing, otherwise read on.
I enjoyed a nice lunch with my daughters Anna and Emma at Whole Foods recently. I asked them what they wanted for lunch and after they answered mac and cheese. I asked, “how about a great salad and you can pick anything you want from the salad bar because we’re having a big family dinner for passover tonight.” They said, “ok”. God bless Whole Foods for not serving cotton candy at their salad bar.
There are 3 secrets at work here that will help you steer children toward health and empowerment:
- Tell them why they should choose healthy foods- it makes them faster. stronger, smarter, happier
- Let them make choices- just make sure the choices are what you want them to be
- Acknowledge their good choices and reward them with your attention and sincere interest
Revolutionary concept- Instead of calling munchkins and candy treats, let’s say that a nice lunch with the children we love, spent listening to their creative chatter, acknowledging their strengths, are the real treats in life.
Do you have a family you want to help be healthier? I’m looking for 30 families to join the Fit Friends’ Revolution, Fit Family Challenge starting this May. Send me an email that you are interested in hearing more and I’ll offer your family a free 20 minute health coaching session if you’re one of the first 10 to respond. Contact me now >
Tags: 5 minutes to fitness+, 5 minutes to fitness+ TV, childrens health, eating healthy for kids, fit friends' revolution, Peter K
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Sunday, December 5th, 2010
Join the Fit Friends’ Revolution and get your FREE fitness kit >
I was working out early this morning and I got a phone call from my daughter at 7:09 am to hurry home because she was up and ready to play guitar with me. I hurried home!
Some background. I started teaching myself guitar 2 months ago because it’s been a vision of mine and I want to bring music into my house. My kids now want to play so I’m teaching them. You know children model what they see so I don’t try to diet and kill myself with workouts. Instead I challenge myself to eat amazing, train smart, learn everything I can and model behavior I want my kids to copy so they can be happy, successful and have fun in life. What better reason to be healthy than influencing and empowering a child to have a fulfilling life?
Tags: 5 minutes to fitness+, 5 minutes to fitness+ TV, fit friends' revolution, guitar, motivation, Music, Peter K, success, wellness
Posted in Kids/Teens Health, Peter K's Blog | No Comments »
Sunday, November 7th, 2010
Join the Fit Friends’ Revolution and get your FREE fitness kit >
I found the site below looking for the calories in parmesan cheese.
Ok, I’m trying with all my super human powers not to pass judgement on this “health” website for promoting health and Burger King at the same time . I’m sure there’s a perfectly good reason to send a mixed message that subconsciously calls you to drop the egg white and run towards greasy sausage patties.
Seriously, our children are fatter and unhealthier than ever. They suffer most from the mixed messages because they are so impressionable. Help the children in your life by choosing foods that are not served with only profit in mind at the expense of your family’s well being. Ok, I’ll get off my soapbox now
Tags: 5 minutes to fitness+, 5 minutes to fitness+ TV, burger king, childrens health, exercise, fit friends' revolution, Fitness, overweight, Peter K
Posted in Kids/Teens Health | No Comments »
Tuesday, October 26th, 2010
Join the Fit Friends’ Revolution and get your FREE fitness kit >
I spoke with several moms in the Fit Friends’s Revolution this weekend and they shared their desire to help there kids be healthy. All of them have already made great changes like more »
Tags: 5 minutes to fitness+, Children's fitness, exercise, fit friends' revolution, Fit Lifestyle Maxims, Fitness, healthy, kids, Peter K, wellness
Posted in Kids/Teens Health | No Comments »
Monday, October 25th, 2010
Join the Fit Friends’ Revolution and get your FREE fitness kit >
You already know that we should be eating less sugar, especially kids, because it can lead to obesity, diabetes and a host of other diseases, right? So, you’re walking down the aisle looking for a “treat” for the kids and you see “sugar free” Kool Aid. “Great”, you think, “I can get this for the kids and not feel guilty”. But wait, first I want you to read the sugar free Kool Aid ingredient list. I don’t think I need to write anything else about it. Please share this with your friends and help them stop feeding their kids chemicals with artificial sweeteners. Thanks for spreading the word.
BTW- A better choice would be 100% fruit juice and the best choice would be water. Tell your friends, “don’t worry, they won’t die from drinking water ”.
Ingredients: CITRIC ACID (PROVIDES TARTNESS), MALTODEXTRIN (FROM CORN), ASPARTAME (SWEETENER), CALCIUM PHOSPHATE (PREVENTS CAKING), ACESULFAME POTASSIUM (SWEETENER), SALT, ARTIFICIAL FLAVOR, RED 40, ASCORBIC ACID (VITAMIN C), BLUE 1.
Size: 1.2 OZ
Upc: 4300093976
Tags: 5 minutes to fitness+, 5 minutes to fitness+ TV, artificial sweeteners, fit friends' revolution, healthy kids, kool aid, Peter K, sugar free
Posted in Kids/Teens Health, Nutrition | No Comments »
