Mind/Body

Listen to stop over-eating this fall

Click above to listen to why we over-eat when the weather turns cold and what we can do to stop it.

Quiz Answer- Which of these 3 help you lose weight and be healthy

The choices were:

• exercise
• diet
• your mind

Many FFR members wrote in with the right answer.  In my 22 years of doing this I have consistently seen some people succeed, while others don’t.  Why?  Is it because some people are smarter, richer, or more educated.  No. What they all have in common is they have taken control of their thoughts.

They think things like:

• I want to eat healthy so I can lose weight and prevent disease
• I should exercise because I always feel better when I do.
• I have to do this for my kids, my partner, for myself.
• I want my pants to fit in the morning

So the answer clearly is- your Mind.

Whether you’re successful or unsuccessful is a direct relationship to the thoughts you think everyday. Cultivate and nurture your mind and redirect it to better serve you. It’s your best ally besides a health coach.  The perfect diet and exercise program are useless without your mind leading the way.

Join the FFR and cultivate your mind for health >

Quiz- Which of these 3 help you lose weight and be healthy

• exercise
• diet
• your mind

FFR members, if you know the answer email it to me and tell me why.

6th FFR member blog: He lost 65lbs, and is more fit at 41 than he was at 18 by doing these things…

About 22 years ago I knew a young man who was 65lbs overweight, depressed, unmotivated and had just flunked out of college.  He looked for and found several secrets of health success, graduated with advance degrees and honors, and made a career out of health.  Today he is more fit than ever before and he’s surrounded himself with great people like you who are interested in getting more from life.  Give you one guess….

I show this picture when I speak because for some reason people think I have good genetics and can eat what I want and still be fit.  Not true.  Everything I share with you in the Fit Friends’ Revolution Club works. How do I know? Because I lived through it and everyday I see someone else make a breakthrough using the strategies below.

Here are some of my health secrets that help me stay in the best shape of my life whether traveling, on vacation, during business meals, and in my everyday life. Keep in mind, I grew up on burger king, McDonalds, white castle, steak ums and eating dinner in front of the TV.  Anyone can change.

• I know exactly how many calories I need to eat so I don’t gain weight- under 2000 per day. Yes, I still track my calories most days.
• If I overeat (which I do more than you think) I always eat healthy the very next meal and workout. I don’t let it turn into a runaway train.
• I never exercise to counterbalance poor eating. I train to build muscles, strength and endurance and self confidence.  Instead. I eat great to maintain my weight and health.  This surprises most, but exercise should not be used to lose weight.  That’s like being a hamster on a wheel.
• I always think about what I want most in my life while I’m training. I don’t allow negative thoughts in.
• I tell as many people as possible what my visions (goals) are and what I want to accomplish (some people will regard this as bragging but successful people know this is how you stay accountable and keep your word)
• I give myself one free meal per week. Anything, I mean anything goes. (On vacation I recently at fish and chips, blueberry pie, a bar of chocolate, vanilla ice cream on a waffle cone and a handful of cape cod chips, at one meal. The next morning I worked out and ate hard boiled eggs and berries for breakfast. Back on track and no long term harm done)
• I stay healthy for my kids and want to be a great mentor to them.  I want more for my 3 children than I was given. I want to empower them with great health habits. I never want them to suffer the way I did with my weight and low self esteem.  Letting them down is not an option.

I can go on and on. In the end, health has nothing to do with diets and fitness fads. It has everything to do with what you value most in your life and then eating, training your body and directing your thoughts toward that.  Keep that in mind and you will be and stay motivated to succeed.

5th FFR member blog: Susan’s journey begins. She already lost 50lbs!

I have been coaching people on health for over 20 years. After all that time I get a sense who is serious about getting healthy and who is not ready.  Susan is ready. How do I know. She already lost 50lbs, but more importantly she get’s “it”. Read her 7th paragraph below that starts, “I am never dieting again.” She sums the secrets of health success up perfectly.  She also did something else that guarantees success. Alison blogged about it in the 1st FFR member blog this week; be accountable to someone.  And finally, she stepped way out of her comfort zone by agreeing to blog about her personal journey. I’m so glad we met and she’s part of the Fit Friends’ Revolution.  She’ll fit in perfectly with the other great people around here more »

3rd FFR member blog: How Elizabeth lost that stubborn, last 12lbs

Soon after Elizabeth joined the Fit Friends’ Revolution she emailed me for help using the tracker.  Being a working mom with 3 young children, she has to get up at 4:30 every morning to workout and couldn’t see spending any more time trying to track calories.  With some gentle persuasion, she succeeded in using the tracker and writes about it below. What I respect about her is she asks for help and admits what her biggest challenges are.  That’s why she was able to lose that last 12lbs, run the FFR 5K, despite her knee pain history, (pic above) and be “supermom” in her free time more »

2nd FFR member Blog: Jane, her incredible arms and losing weight without exercise

I met Jane several years ago, when she initially resisted my 5 Minutes to Fitness+ workout and nutrition advice before embracing them and becoming my business partner with her husband. Now, when people meet her they ask one question, “How did you get those arms?”  Jane is one of the most committed people I have ever met when it comes to her health and she has influenced her whole family, including her teenage daughters, to be healthy.  She is a great friend and reminds me to smile more when I get too serious.  FFR members, click the video above that shows how Jane got those awesome arms without weights or the gym.

Read how Jane got through 11 tough weeks of NO exercise and actually lost weight! more »

1st FFR member blog- What helped Alison lose 70lbs and keep it off?

I’ve coached Alison for several years and she’s an integral part of the Fit Friends’ Revolution Club. Her journey is remarkable,  having lost 70lbs, completing 5 1/2 marathons and 6 triathlons, (There may be more, I’ve lost track and training for her 1st marathon.  She’s taught me as much as I’ve taught her. Here’s one secret to her incredible success. Notice, it’s not diet or exercise.

Alison- I think the single most important thing I’ve learned from Peter K and the the Fit Friends’ Revolution Club is to hold myself accountable to others.  In the past I’ve told myself I will lose weight and go to the gym more.  And I’ve done a great job – for about a day and a half.  But being accountable to others is entirely different.  If I tell someone else I’m going to do something, I usually do.  I often tell my kids how far my run is going to be before I leave so that I don’t cheat.  Do I really want to come back home after running 4 miles when I told them I was going to run 6?  My husband is great at taking his life into his own hands as he nudges me out the door for my workouts simply because I asked him to earlier when I was more motivated.  Often at my coaching sessions, Peter makes me choose a strategy for next week and commit to it, in order to keep pushing forward and make myself accountable to him.  And after keeping 70 pounds off for 2 years, I’d say it’s working pretty well .

Join or learn more about the FFR club here >

One lost 70lbs, another lost 50, and another lost 40 by doing this

Accountability!  That is the common denominator. I recently spoke with a Fit Friends’ Revolution member who lost 20 lbs and got “stuck”. We spoke, I told her to cut out the carbs- bread, pretzels and crackers, she was eating and she lost 2 more lbs that week.  She broke through because she stayed accountable to me.  The people mentioned above all stay accountable by reporting in to someone.  Are you?

Today, find a mentor, or send me an email about how you’re doing and what you’re having a challenge with. I’ve heard and seen it all and there is always something that can be recommended that will help you reach your goals.

You don’t have to do this alone.  That’s why you’re part of the Fit Friends’ Revolution. Smile, have some fun today and be accountable to me or someone that matters to you.

Not a FFR member? Join us here >

When losing weight and being health, your best advocate and worst enemy is…

There is one single determinant of success, as Abraham Lincoln said, your desire to be so.

Your guaranteed success or failure with health lies within one entity; your mind.

Your mind can make you do amazing things or convince you you’re worthless, sometimes within the same day.  Beware your mind and the thoughts you feed it.

Today, pay attention to all your thoughts and identify if you’re being negative or positive. Remember, all thoughts lead to corresponding behaviors. If you think you’re lazy and weak, you’re lazy and weak. If you think you have something special within you waiting to come out, feed that thought!  I hope you have a great day!

Join the Fit Friends’ Revolution and feed your mind >