Tag: Health
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 »
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 >
I knew there was something I liked about Susan when she first contacted me. Now that she quoted Abraham Lincoln below, she has a lifelong friend. She shares a regretful moment with us but in the last paragraph she wins the day back. She does something that takes her one step closer to lifelong health and success, and yes, she lost another pound, 63 and counting. more »
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.
The choices were:
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 >
Alison asked me to coach her for her upcoming 17 mile run as she prepares for her 1st marathon this November. I love to remind her how far she’s come since we first met. A dozen or so 1/2 marathons and triathlons later, she continues to step out of her comfort zone and succeed. I hope you are stepping out of your comfort zone and realizing you have something special to accomplish and share, like Alison. Read on… more »
Do you find it hard to eat healthy and exercise on the go or while traveling? You’re not alone, but it can be done.
This weekend I spoke at the Arizona Wellness Summit and this is how I took my healthy lifestyle on the road. Below is a run down of my travel day: (I’ll be delayed in Arizona a few more days because of the east coast storm so look for updates. Can you say HOT!)
- 4:30 am Workout: 20 minutes (5 Minutes to Fitness with bands) = 300 cals burned
- 6:00 am Breakfast Starbucks: Kind bar and green tea, water = 180 cals
- 10:00 am Snack on airplane: peanuts, water = 140 cals
- 3:00 pm Late lunch at hotel: Cobb salad w/out bacon, italian dressing instead of ranch (on the side), water = 350 cals
- 6:30 pm Dinner Steakhouse: chopped salad no bacon dressing on side, 8 oz filet, green beans & mushrooms no butter, glass wine = 900 cals
Total for the day = 1570
So far so good
When I designed the 5 Minutes to Fitness+ workout, I made sure I included the best training strategies, including intervals. Intervals benefit you because they:
- Get your heart rate up even when doing weight training, (this gets you a cardio workout without doing just cardio)
- Make you work harder for less time, making your workouts shorter
- Allow you to train your whole body in one workout helping you build more muscle and burn more fat
How do you do intervals? Just do your 5 Minutes to Fitness+ routine and this will guarantee your getting the most benefit from your workouts and complimenting any other exercise you do. FFR members, check out the advanced workouts here >
Not a FFR member? Join us here >
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 >
Two words, “Take Action”. My mentor Barry Farber taught me this.
You and I are going to have stress in our lives, that’s a fact. The main determinant of how that stress effects us is how we react to it. We can wallow in sorrow and be paralyzed by anxiety, or we can take action. A Fit Friends’ Revolution member recently experienced tremendous stress in his life. Here’s how he helped himself:
- Identify what is causing you stress; the real reason
- Acknowledge why it’s causing you stress; be honest and sincere about your feelings
- Now, take action toward addressing the stress; make the phone call, set up a payment plan, talk to a mentor, ask for help, define a simple plan of action and take the first step. Keep it Simple!
Taking action works by helping you feel empowered because instead of being a victim of stress, you are now working toward a solution to feel better. It also distracts your mind from feeling helpless to strategizing a way to decrease the negative health effects of stress. This improves self-esteem and self-reliance.
You can do this. If you’re a FFR member and stressed about your health, please don’t hesitate to contact us. We’re all in this together and we can help. Take Action.
If you’re not a FFR member please join us here >
