Saturday, January 14th, 2012
Club member Elizabeth told me about her favorite dish one day. After I discretely wiped my drool, I asked her how to make it. The variations are endless, one included corn, artichoke hearts & red peppers. I prepared a version last night after a long week. The kids had already eaten so they hovered around, patient like lions at a wildebeest watering hole, then pounced on the finished product. You can say it was a hit by the picture below. Attention carnivores- You won’t miss the meat. more »
Tags: 5 minutes to fitness+ club, black beans, Children's fitness, diets, exercise, greek yogurt, healthy kids, healthy recipe, Nutrition, Peter K, recipe, weight loss
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Wednesday, July 28th, 2010
5 Minutes to Fitness+ Club coming soon!
Alison shares a valuable lesson that proves she has truly earned her new and permanent status as “fit girl”.
Alison: You can bother reading this entire blog if you want to, but I can sum the whole thing up into one simple sentence: Listen to the experts.
I see you’ve stuck around for the unabridged version. Fine, here goes: as most of you know, in the last two years I’ve gone from being an overweight slug with a severe ice cream addiction to a 3 time half marathon runner and one time (and counting ) triathlete. more »
Tags: 5 minutes to fitness+, Alison, diets, exercise, Fitness, Peter K
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Friday, May 28th, 2010
5 Minutes to Fitness+ Club coming soon!
Here’s how it works. First you find a nice comfy couch, greasy snack and ice cold alcoholic beverage. Then pop on the flat screen and look for some super skinny models doing the latest, advanced, high impact, impossibly complicated choreography, while touting the benefits of their roto rooter colon cleanse. Watch intently for at least 1 hour (if the urge to get up and exercise nags at you just ride it out until the feeling goes away). Then finish up with a diet soda cool down and handful of dark chocolate m&ms.
Now all you have to do is wait and reap the rewards of Osmotic Transference Training without getting up off the couch, breaking a sweat or eating healthy.
Reality Check- Everyday someone tells me about the most amazing new ab workout, cleanse, diet supplement, herb, and how they know someone who lost 50 lbs using that stuff. Don’t be tempted or fooled by what you hear, you’re smarter than that. Use common sense and if it seems to good to be true, guess what?
BTW- Osmotic Transference Training is on sale now and if you act fast I’ll throw in the Brooklyn Bridge. absolutely free 
Tags: 5 minutes to fitness+, diets, exercise, fitness fads, Peter K, weight loss
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Tuesday, May 25th, 2010
5 Minutes to Fitness+ Club coming soon.
Everything happens for a reason, EVERYTHING!
Our job is to find out the reason. Most of us get motivated when we hit rock bottom (like when our pants become impossible to button without a crowbar). But why do we lose our motivation? Here’s one main reason:
We are following the same patterns we’ve always followed. We starve/diet and force ourselves to get to the gym, lose some weight and then justify the cheeseburger, fries and beer as our reward. Think about how ridiculous that is. This is how to break the pattern:
- Identify when you are about to go off the wagon.
- Replace, “You deserve it”, with, “I must break this pattern and find compelling reasons to succeed”.
- Get a health coach or a mentor- we need accountability!
- Think about what you love most and eat great food and train your body to get those things.
- Stop obsessing about weight. That hasn’t helped in the past and won’t help now.
Give yourself credit for all the good things you are doing and smile more. You will succeed. It must happen for you! And if you don’t believe that then we have to talk
Tags: 5 minutes to fitness+, diets, exercise, Fitness, motivation, Nutrition, Peter K, weight loss
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Wednesday, May 12th, 2010
www.peterkfitness.com for more………
I always ask my audience to raise there hand if they think they can lose weight and be successful with health. I also ask if they don’t think they can. I then say, “You’re right no matter how you answered.”
How can both answers be right? Because what you believe becomes your reality. In other words, If you believe you can lose weight, your brain will automatically search for ways to do it. The same happens if you don’t believe you can lose weight. You’re brain seeks to sabotage you- (this explains the seemingly uncontrollable urge to inhale a sleeve of Oreos without pausing to breath 
)
So what do you believe? I mean really believe. I mean really, really believe. Be honest. If you don’t believe you can lose weight you will never lose it and keep it off long term. It just won’t happen until you believe you can. The great news is you can. I know you can. How do I know? Because I see it happen all the time. If it can happen once, it can happen again. Maybe you’re next.
Tags: 5 minutes to fitness+, diets, exerise, food, healthy, lose weight, Peter K
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Wednesday, March 31st, 2010
www.peterkfitness.com for more info…….
I was recently coaching a client at his office and we came across this interesting “food” item. I use the term “food” lightly. Can you guess what it is?
Tags: 5 minutes to fitness+, diets, exercise, Fitness, food, Health, Peter K
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Monday, March 1st, 2010
www.peterkfitness.com
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
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Monday, February 22nd, 2010
Watch Peter K interview the Presiding Bishop
As part of its 2010 initiative to help foster a culture of wellness throughout the church, the Episcopal Church Medical Trust has produced a 20-minute video featuring Presiding Bishop Katharine Jefferts Schori in which she shares her views on health and wellness in the church today. There are tailored versions of the video for clergy and lay employees.
Speaking with author and fitness lifestyle expert Peter K, creator of ”5 Minutes to Fitness” (part of a holistic approach to living a healthier life through healthy eating, exercise, and mind/body success), the presiding bishop explains how the teachings of Jesus and the Bible have inspired her to view fitness as a means of gaining the strength to serve the church to her fullest capacity. more »
Tags: 5 minutes to fitness+, diets, energy, episcopal church, Fitness, Katharine Jefferts Schori, Peter K, wellness
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Monday, January 25th, 2010
Great Question!
Food has a much bigger impact on your health than exercise. My professional opinion is that food is 80% and exercise is 20% regarding great health. more »
Tags: 5 minutes to fitness+, diets, Fitness, happiness, Peter K, success
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Tuesday, May 27th, 2008
(Excerpts from Peter K’s upcoming second book “Maxims of a Fit Lifestyle”.)
It’s a powerful and obvious question to ask yourself. Most people when asked what they want are not sure or they tell you what they do not want. In order to get what we want it seems quite obvious that we must first identify what “it” is and then figure out how to go about getting it. When we decide to lose weight, get to the gym, or be healthier, we are merely making a statement. One of the reasons we do not follow thorough with these statements is because it’s not really what we want. It’s what we think we should do because of the media, our friends or family, or our doctors.
Losing weight, getting to the gym, being healthier, etc. are poor goals in and of themselves. They mean nothing to us because it’s not what we really want. What we want are the emotions and experiences that we think come from losing weight, the emotions and experiences of having toned muscles, the emotions and experiences that come from gaining control and being “healthy”. So let’s focus on what we really want, the emotions themselves, and use the tools we can control to consistently allow ourselves to feel those emotions; our thoughts, food and fitness. I say “allow” because when we think of looking fit and sexy in our minds we get excited. Why? Because we “allow” ourselves for that moment to “feel” excited. Nothing has changed except our thoughts and what we have “allowed” ourselves to feel.
Let’s answer the question now. What do you want most in life? Instead of setting goals I think it’s much more compelling to develop a vision of the future you want for yourself.
If you could look and feel anyway you wanted, if you allowed yourself to become the person you always felt you should or could be, what would that look like? Be as playful and outrageous as you like. What is possible for you if you could have your dreams come true? Be specific. Use colors, places, scents, events, people, reasons, whatever it takes to get you there! Be sure your vision answers these 5 questions; what, where, when, why, and how.
Write it down now.
Now that you have an idea of what you really want lets use the vehicles that will get us there. The vehicles are: Our Thoughts, Food and Fitness.
Food
· Once you know what you want most and why, start to align with it and use powerful tools to help you. Choose one food and drink and eat it often in the right amount with mindfulness. For example: eat a handful of organic berries (blueberries are great) every morning, and drink a cup of green tea. As you do think about your vision, or what you want most. You are now conditioning yourself to eat these foods because they will help your vision come true. You will also stay focused on your vision because every time you eat berries and drink green tea you will be reminded of it. You are setting up a powerful positive feedback loop for success.
Fitness
- Having a reason to exercise is more important than the actual exercise. Why? If you can’t stick to your exercise plan there is a very specific reason why. The reason for most of us is we are exercising for the poor reasons stated above. When you know what you want, use functional movements (resistance) combined with cardiovascular activities (circuit intervals), to condition your body and mind to get it. (5 Minutes to Fitness+ incorporates these essential tools) For example, every time you squat envision your thighs getting stronger, sexier, more powerful and as they do your mind benefits from that strength and you build your self esteem while using your string body to get it. You also have more energy because those berries you ate are packed with nutrients.
Now you just keep the cycle going, slowly replacing “harmful foods” (foods that sabotage your vision) with empowering foods and drinks: and you now use fitness to condition your mind and body to gain the strength, endurance, confidence and self esteem to get what you want most. Take a step closer to your vision everyday. Make it compelling, fun, something that absolutely must come to be.
Enjoy!
Peter
Tags: 5 minutes to fitness+, diets, energy, Fitness, food, goals, happiness, mind body, Peter K, vision, weight
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