Video- Why do we lose motivation and sabotage our health?
Wednesday, January 18th, 2012
Watch this segment to learn why we stop ourselves from eating great and exercising.
more »
Did you know you were great?
Thursday, March 17th, 2011
When I was in college I received a failing grade on my first anatomy and physiology test. My professor, Gerard Tortora, took me aside and said simply, “Peter why did you fail? You’re smarter than this. Do better next time.” That was all it took to get me on track to graduating with honors and going on to my masters degree. I didn’t know it but professor Tortora wrote the A & P book most college students in this country learn from (see pic above).
Sometimes what we need most is someone to believe in us. To tell us, “hey, you can do this”. Whether or not you and I’ve met yet, I know you have someone special inside you. I know you can master your health and look and feel the way you’ve dreamed of. I hope as part of the Fit Friends’ Revolution you feel the support that Professor Tortora gave me many years ago and believe you can reach your health goals. Today, take 5 minutes to think about what makes you great. If you can’t come up with anything then contact me and I’ll help you figure it out in 5 minutes 
We’re here to help. FFR members, tell us how you’re doing here > Stay connected, and BE GREAT! Not a FFR member? Join here >
FFR Update- New member Dolores loses 4 lbs in 1 week!
Attn FFR Members- Live On-Line Health Coaching With Peter K, Today 2pm
Wednesday, March 16th, 2011Hi FFR Member!
How did Elana lose 40lbs and over 10% of her body fat? How did Justin, Kathleen and Ashley lose over 52lbs in 8 weeks and counting?
Listen as Peter hosts the first FFR On-line Health Coaching session at 2pm eastern and shares the secrets of great health. As a FFR member you are cordially invited to listen live or download later.
- When: Wednesday, March 16, 2pm EST
- Where: http://www.blogtalkradio.com/peterk/2011/03/16/health-coaching-with-peter-k-1
- What: Peter K shares secrets for great health and happiness with FFR members and answers your questions
Have a question for Peter or want to speak to him live on the air? Send us your questions here >
Doing this will assure your health success. This is what 95% of people don’t do.
Wednesday, March 9th, 2011
To assure we succeed in health we must know what we want. Whether it’s losing 20 lbs, running a marathon, or preventing heart disease, the most successful people know what outcome they want and set a plan and time frame to get it. I designed the Fit Lifestyle Map above to assist you. Here’s how to assure your health success, otherwise we just keep going up and down on that roller coaster:
- Define your vision- what you want. Example- “I will ……… because ……….”
- Set a time frame. Example- “By may 1st I will be ……”
- Have a plan. Example- calories per day, training schedule, thought awareness
- Be accountable- get mentors who will hold you to your goals
- Have fun and acknowledge any success no matter how small
FFR members download your Fit Lifestyle Map and Fit Lifestyle Tracker to start your action plan. Not a FFR member? Join here >
Are you feeding the “wrong” wolf? This Native American lesson shocked me into consciousness
Thursday, January 27th, 2011
Reading this will remind you how much control you have over your food, exercise, thoughts and the direction of your life. I preach this everyday of my life and it still affected me in a profound, enlightening and reassuring way. I hope it does the same for you. You deserve to feed the right wolf.
A Cherokee Legend
An old Cherokee is teaching his grandson about life. “A fight is going on inside me,” he said to the boy.
“It is a terrible fight and it is between two wolves. One is evil – he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.” He continued,
“The other is good – he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith. The same fight is going on inside you – and inside every other person, too.”
The grandson thought about it for a minute and then asked his grandfather, “Which wolf will win?”
The old Cherokee simply replied, “The one you feed.”
How to stay motivated through cold, dark January
Tuesday, January 11th, 2011
It’s easy to fall into a melancholy mood this time of year. The days are shorter, the weather is cold and the holidays are over. I often feel this way myself. Try these strategies to feel better and create something to look forward to. This worked for me recently as I decided to write my third book: more »
Question of the day: Will you do your best?
Tuesday, November 2nd, 2010Join the Fit Friends’ Revolution and get your FREE fitness kit >
Will you do your best for your health? To be strong and confident for the people you care about most. To leave a legacy of pride, mentorship and success for the children in your life.
That’s the real reason you should eat great and train your body everyday. Not just to lose weight. Losing weight is just a bonus. What matters most is how will you affect the people you love in your life. Make that your crying call and you will, you must succeed.
So the answer is obviously YES. You will do your best. Right I know you have it in you.
Virginia conclusion- One thing you must do today to help yourself!
Wednesday, July 14th, 20105 Minutes to Fitness+ Club coming soon
I survived fried chicken, pulled pork and biscuits in Virginia to bring you an important message. (ok, maybe I enjoyed it just a little BTW- I shot a great segment on Mentors on Thomas Jefferson’s lawn for the 5 Minutes to Fitness+ Club coming soon!
If you read my first Virginia post you know I went to visit my mentor, Thomas Jefferson’s home. I learned something that shocked and excited me, the fact that Jefferson’s parents names and the name of the family that saved his home, Monticello, are the exact same names as my business partners. Coincidence? Absolutely not! It was all meant to be and my job is to acknowledge that and capitalize on the motivation I feel since leaving Virginia.
I will leave you with one of the most important and powerful lessons for success that I have learned in the past 20 years- Find mentors! Learn everything you can from them and keep them close to you whether they are dead or alive. It as an essential key to success!!!!
Who are the best mentors?
- Those that are doing the amazing things you want to do. The great news is the best ones want to help you. You just have to reach out to them. I’m happy to be your mentor. You just have to ask.
Why do we need mentors?
- Many reasons; They will keep you accountable, help you get out of your own way, honestly tell you when you’re sabotaging yourself, and expect more from you than you ever thought possible for yourself.
Find your mentor today or reconnect with one. Do it today.
Peter K in Virginia: Do you have a vision that must come true?
Friday, July 9th, 20105 Minutes to Fitness+ Club coming soon
You know I encourage you to have powerful and compelling visions about what you want most. To see yourself looking amazing in that great outfit, walk into a room with confidence and pride, run a 5K or just feel good about who you are. And to use food, fitness and your mind to make those visions come true.
Well, I’ve been reading about one of my mentors, Thomas Jefferson, for 20 years. One of my visions during that time has been to visit his home, see where he sat and had his own visions about his life, liberty and the pursuit of his own happiness. Today my vision comes true.
But here is the amazing thing about today:
- I can interpret today simply as part of a nice trip, see where he lived, eat some food and go back home with a nice memory
- OR: I can interpret today as another vision come true. A validation that I control my destiny, where I go, how I look and feel, and what it will mean to me. That today will have a tremendous positive impact on my life.
Choosing the latter may seem minor, or even silly to some, but don’t ever miss an opportunity to empower yourself. I choose to believe I was destined to be here in Charlottesville, VA, visiting Monticello, at this particular moment in my life. With the purpose of being further inspired by my mentor. Just like I was destined to take control of my life 20 years ago, through health, and to meet you in person or via this blog post.
Yes, you and I were meant to be here. And that’s an encouraging thought.
Ok, enough seriousness. I’m off to Michie’s Tavern to for an 18th century buffet( see below). God help me. Tune in next blog to see how I recover from this meal. PS- I already did my 5 Minutes to Fitness+ workout with some added cardio this morning and had a super light breakfast of fruit and egg whites. Wish me luck.
What do you want?
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