Tag: Fitness

Recipe: Quinoa Salad W/ Broiled Salmon

Susan’s Blog: Norton Saves a Sue

Susan’s Blog: Down 76.5lbs and counting. What is motivating her?

I want you to know I report Susan’s weight to you every week because it’s exciting to see her progress, but I also hope it will get you to read her blog posts.  The reason I want you to read her posts, and Alison’s and Chrissy’s, is because they are sharing real stories and incredible insights that can and will assist you in your health journey. They’re also damn good writers.

In my last session with Susan, we both had tears in our eyes in the middle of a Starbucks. At one point she leaned in and said, “You better not make me cry in Starbucks”. I said, “too late, I’m already there”.  Why did we get so emotional?  I asked Susan, she might say pushed , to tell me how she was doing so well and what was motivating her.  She also showed up with a complete analysis of her food and fitness and questions for me. I was floored.  As her coach, I was never more proud.  She is doing the things that successful people do, and unsuccessful people refuse to do.   I’ll let her tell you about it below. We also spent time after the session talking as close friends, which I value greatly.  Thank you Susan for being my friend and sharing your courageous journey with us!

One more thing. She gave me a semi-convincing argument for not doing the bands at home due to lack of space. I wouldn’t let her off the hook that easy Maybe she’ll tell you about it sometime. more »

Bored or unmotivated by your workout? Try this..

We all get a bit bored by the same ol routine now and then. It can even stop us from working out. Today, to get yourself pumped up again and back on track, set up a 5 minute circuit with your favorite activities, (couch-sitting doesn’t qualify .

Try this routine:

• 1st 5 minutes- Start with with my 5 Minutes to Fitness workout to get warmed up
• 2nd 5 minutes- Do jumprope, kickboxing or dance, or alternate all 3 switching up every 30 or 60 seconds
• 3rd 5 minutes- Do an advanced set of my 5 Minutes to Fitness workout >
• 4th 5 minutes- Do a set of your favorite yoga moves, martial arts, sprints, leg or ab exercises

This 20 minute routine will give you a total body workout and cardio, incorporate the things you like, give you choices, break up the monotony and will motivate you to find new routines.  Enjoy!

Let me know how you do.

Alison’s Blog- One of the best reasons ever to be healthy

Peter- I’m so glad Alison shared this blog with us. In my opinion, if you can motivate a child to be healthy by your actions, then that’s what it’s all about.

Alison- Saturday I was out on a 6 mile run. This was a hill run, where I do a 2 mile loop that contains 5 hills per loop. Let me do the math for you: that’s 15 hills and 6 miles of distance all in one run. Normally, I dread my hill run, and have to admit freely that I excel at reasons to do a flatter, more “normal” run on hill run day.

This Saturday, though, I was happy to do my run, almost excited. And no, I didn’t fall at any point and slam my head against the concrete I run on. I raced through my 6 miles and 15 hills as fast as I could. I wasn’t thrilled about the run itself. I couldn’t wait for what came after the run.

Peter K is organizing a 5K run through his club, the “Fit Friends’ Revolution”, that’s taking place on July 17th. And though I love to race, that also isn’t the reason for my exuberance. What I’m so thrilled about is that my 6 year old daughter, Olivia, is going to run the 5K with me, and we’re going for a training run after my hills from hell. more »

Exciting News: New website and tracking App, coming soon

New bi-monthly workouts, easy to navigate club pages filled to the brim with content you and your family can use to change your life, easy to navigate member section, and a tracker that can be used online and on the go as an app.  Those are just a few of the powerful tools you can expect to receive as a member of the Fit Friends’ Revolution.

You know we have over 500 pages of content right now including, videos, workouts, recipes, a tracker, fit lifestyle map, sample menus and more here for members >

We want to hear from you!

While we’re on the subject: what would you like to see as part of the club?  Please reply to this post,comment or email us your suggestions and we’ll see if we can make your wishes come true.

Our mission- To provide you and your family with the health coaching you need to change your life delivered in multiple ways that make it fun, convenient, engaging and of course, life-changing all at an affordable price.

Look for the exciting new changes early this fall.

Video- 5 Ways to Help Kids Be Healthy

FFR members: Bored with your routine? Try these 6 advanced workouts

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 >

How to get kids to exercise: Part of the FFR 5K training program

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 >

Video- Oven Fried Chicken & Fish: Healthy Comfort Food Makeover Part 1