Posts Tagged ‘Health’

LA Edition: 250 lbs, pants & people

My kids made me promise if I saw any celebrities from the Disney channel that I’d get their autograph and not embarrass them. No celebs, just salads.

The weeks’s almost done and I’ve met 100’s of people with the same goal; to lose weight.  We all want similar things.  Why can’t we lose the weight and keep it off?  We can’t all be “lazy”, (the #1 excuse I heard this week). But more importantly, how can we get healthy, stay healthy, and do great things in life?  Some clues:

• A woman “thinks” she needs to lose 50 lbs, but she really “wants” to be running in the park with her 5 year old grandson with the biggest smile on his face. To get healthy, should she focus on the weight or the vision of her grandson? Which will compel her more?
• A man wants to gain weight/muscle so he can feel more confident and have people listen to what he has to say because he’s smart. He now knows his BMR is 1800 cals so he will eat more than that everyday and do his 5 Minutes to Fitness workout to build muscle and gain the confidence he craves.
• A young woman walked into the coaching session and declared, “I can’t get below 250 lbs to save my life!” Be careful what you say with emotion. You might believe it. She now has a new belief; “I am smart and love my son and husband and will be the mother and wife I know I can be. Numbers are irrelevant.” What might you be saying that you believe?

There lives will never be the same because they have new visions, stories and strategies that will help them succeed.

Here’s what I ate:

5 am Workout with bands 20 minutes, water

8 am Breakfast at Hotel- buffet, egg-white omelette w peppers, onions, spinach, asparagus = 200 cals, 1 strip of bacon (cause I live on the edge)- 27 cals, pineapple- 50 cals, potatoes & peppers- 100 cals green tea and water, Total 377 cals

10 am Presentation and coaching, water

1 pm Lunch at client corporate dining room- Quinoa salad- 75 cals, 3 grilled shrimp- 30 cals, lettuce salad 100 cals, water (I ate very light because I was speaking again at 2:30) Total = 205 cals

2:30 pm Presentation and coaching, water

7:30 Dinner at hotel bar- Kobe burger no bun w side salad instead of fries- 400 cals,  side of hummus, olives and feta cheese (I didn’t eat the pita)- 400 cals,  glass red wine- 150 cals Totals = 950 cals (had to eat quick and get the h*ll out of there. Who knew they did karaoke night at the Millennium Hotel)

Total calories for day = 1532. Still under my 2000 BMR ( I think I lost weight this week. Pants were looser this morning)

Tags: 5 minutes to fitness+, 5 minutes to fitness+ club, fit friends' revolution, Health, LA, Los Angeles, Millenium hotel, Nutrition, Peter K, weight loss, wellness
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Susan’s Blog: No weigh in; just weighing in on meaning?

Susan made a great connection between meeting her basic needs like food and sleep, and reaching her full potential. She found a disconnect that, until she repairs, will keep her spinning her wheels and struggling, even to write this blog. I applaud her honesty. The next time I sit face to face with her I’ll tell her, “This will get easier and soon you will jump to write your blog and you won’t fear the scale. Everything that is happening, is supposed to happen.”  Until then, she must go through the pain temporarily to reveal her true self. She will. more »

Tags: 5 minutes to fitness+ club, 5 minutes to fitness+ TV, Health, Peter K, psychology, success, susan, weight loss, wellness
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Susan’s Blog: She’s back and on track

Susan is back and she shares 5 lessons learned, sometimes the hard way.  Welcome back Susan!

Susan: more »

Tags: 5 minutes to fitness+ club, exercise, Health, holiday eating, motivation, Nutrition, Peter K, susans blog
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The secret to her success; See her menu & favorite breakfast.

Chrissy started her health journey with us about 12 weeks ago. She reached her goal of 20lbs, but more importantly, she’s eating and exercising better than ever.  She is in control and proud; two reasons why she won’t gain the weight back.  You can see her menu below. Remember, don’t eat less than 1000 calories a day. more »

Tags: 5 minutes to fitness+, 5 minutes to fitness+ club, breakast, diet, Health, menu, Nutrition, Peter K, weight loss
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Seasonal Affective Disorder, the winter blues, and foods that help

I always tell my clients, don’t drink or eat to feel better, find something else that helps.  However, when it comes to Seasonal Affective Disorder (SAD), a type of depression experienced during the changing of the seasons–generally from fall to winter, and possibly related to decreased daylight, there are some foods that we should avoid and try to eat more of. more »

Tags: 5 minutes to fitness+, 5 minutes to fitness+ club, happiness, Health, Nutrition, Peter K, SAD, seasonal affective disorder and food, serotonin, tryptophan, wellness
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Recipe: Roasted Butternut Squash

I was at a friends house for dinner one night when I saw him preparing a dish out of the corner of my eye while I talked with other friends.  When it came to the table I loved the sweet, tender butternut squash he had simply prepared.  Here is my version. I’m happy to report I loved it just as much as his.  This is a simple recipe that produces a delicious, healthy, and visually satisfying dish packed with flavor and nutrition (beta carotene, antioxidants, anti-inflammatory). more »

Tags: 5 minutes to fitness+, 5 minutes to fitness+ TV, butternut squash, cinnamon, fit friends' revolution, Health, maple syrup, Nutrition, Peter K, recipe
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Try these 8 great breakfast menus to lose weight and be healthy

I recently finished redesigning the menus from my Core Energy Program book. You’ll love how balanced they are with calorie content and easy to access, delicious foods that will help you eat great wherever you are!

The menus are based on your BMR which you can find out by using my Fit Lifestyle Tracker.

You need to be a club member to get access to the 8 updated menus.

Club members click here  for your menus >

Not a member. We’d love you to join us here >

Tags: 5 minutes to fitness+, 5 minutes to fitness+ TV, breakfast, fit friends' revolution, Health, Menus, metabolism, Nutrition, Peter K
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Susan’s Blog: Procrastination and how it sabotages us from getting what we want. Another pound lost.

Tags: 5 minutes to fitness+, 5 minutes to fitness+ TV, fit friends' revolution, Health, Peter K, procrastination, success, susan, weight loss
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Recipe- Beet Salad

You can tell just by the color of beets that they are packed with nutrition and flavor.  You couldn’t pay me to try them as a kid.  But we parents are smarter now. We ask our kids what they love to do most, then tell them how these foods will help them to that end.  We don’t just say, ” Eat your beets because they’re healthy”. That doesn’t mean much to a kid, or even adults. Beets are great because they provide antioxidants, anti-inflamatory, fiber and  help detoxify, which helps fight cancer and other diseases.

Nutrition: 1 cup = 100 cals

Ingredients:

• 1 package prepared beets (many supermarkets carry them now)
• 1/2 oz gorgonzola cheese (or feta or your favorite cheese)
• cherry tomatoes
• balsamic vinegar (good quality)
• extra virgin olive oil
• salt and pepper to taste

Recipe:

Take beets out of package and slice, and place in bowl. Slice tomatoes in half and place in bowl. Sprinkle some cheese and dress with balsamic vinegar and oil. Sprinkle with salt and pepper as desired.

Hint- Buy a very good quality balsamic vinegar from a gourmet food store. It’s worth the money because you only need a tsp to experience the thick, sweet flavor. It’s a world apart from regular balsamic vinegar.

Tags: 5 minutes to fitness+, 5 minutes to fitness+ TV, beets, fit friends' revolution, gorgonzola cheese, Health, Peter K, Recipes, weight loss
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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 >

Tags: 5 minutes to fitness+, 5 minutes to fitness+ TV, fit friends' revolution, Health, Peter K, weight loss, wellness
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