Friday, August 6th, 2010
5 Minutes to Fitness+ Club coming September 2010
In 1990 I was 60 lbs heavier than I am today, I remember wanting to lose weight but I didn’t fully believe I could. In other words I didn’t believe I could get what I want.
That’s a huge conflict for the brain to handle and it will never let you get what you want- aka weight loss. That’s why I would lose and gain weight for several years before finally keeping it off. Let me explain.
When you want something, like weight loss, that you don’t believe you can have, your mind will initiate behaviors to help you lose weight initially, because that’s what you want. You might lose some or all your weight, but then something bizarre happens. You start to sabotage yourself by eating more, exercising less, or both. Why? Because what we believe will ultimately prevail over what we want.
Soooooo……… What do you want? And more importantly what do you believe is possible?
Make sure you believe you can get what you want or you’ll be frustrated and continually sabotage yourself. When I aligned what I wanted with what I believed, I lost the weight, kept it off, and fulfilled many of my dreams. I want you do do the same thing.
Tags: 5 minutes to fitness+, beliefs, Fitness, Health, Peter K, sabotaging behavior, wants, weight loss
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Wednesday, July 14th, 2010
5 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.
Tags: 5 minutes to fitness+, Fitness, Health, mentors, monticello, Peter K, success, thomas jefferson, vision, weight loss
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Wednesday, June 9th, 2010
5 Minutes to Fitness+ Club coming soon
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NUTRITION is the single best determinant of great health. Are you eating the best that you can? Take this test:
- Do you eat berries everyday? Blueberries, strawberries, raspberries- make them organic
- Do you eat whole grains- brown rice, quinoa, barley, whole wheat pasta or are you still eating refined bread and pasta (aka sugar)?
- Do you eat great sources of omega 3’s like salmon, walnuts, beans and olive oil?
- Are you using olive oil as your primary fat or are you still eating butter?
If you are eating all these great foods and still don’t look and feel super fantastic then you must, must, must, I repeat must, keep a food log. There is no better way to take control of your eating (nutrition). Email me for a free food log now.
Tags: 5 minutes to fitness+, food log, Nutrition, Peter K, weight loss
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Saturday, May 29th, 2010
5 Minutes to Fitness+ Club Coming Soon
I recently led a leadership conference at Sound Board Consulting Group and I told them how many grams of sugar per serving was “ok”. One of the attendees came up with this great way to remember and I promptly stole it
“5 or below, it’s a go! Over 10, dead end!”
Tags: 5 minutes to fitness+, Fitness, Nutrition, Peter K, sugar, weight loss
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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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Friday, May 28th, 2010
5 Minutes to Fitness+ Club coming soon!
Meet Rocco. At 450 lbs he has some work to do and he knows it. What I love about him is he shows up for every appointment, sometimes more enthusiastic than other times. Recently he told me his hip hurt too much to exercise so I said, “Ok, we’ll just do upper body today”. (I won’t let him off the hook that easy :-)
Today he needed a little motivation so I blasted “Eye of the Tiger” from Rocky and had the office cheer him on. It was fun and we were all smiling, he even blushed. Guess what, he did the workout! If Rocco can do it so can you. Need help? Send me an email. What are you waiting for?
Tags: 5 minutes to fitness+, Fitness, happiness, Health, Nutrition, 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, April 21st, 2010
www.peterkfitness.com for more…………
Good question. Recent research tells us exercise is more useful for maintaining weight loss than losing weight. That doesn’t mean you shouldn’t exercise if you are trying to lose weight. I still believe if you burn more calories than you take in you will lose weight. This article goes into more detail: http://www.nytimes.com/2010/04/18/magazine/18exercise-t.html?pagewanted=1&emc=eta1
Just remember exercise is also great for:
- Balance
- Endurance
- Strength
- Active lifestyle
- Natural pain relief and prevention
- Mood
If you are just exercising to lose weight and not eating healthy, stop waisting your time. Start eating great and use exercise for the other benefits.
Tags: 5 minutes to fitness+, exercise, Health, Peter K, weight loss
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Friday, April 16th, 2010
www.peterkfitness.com for more………..
I was enjoying an egg white omelet with peppers, onions, spinach, tomatoes and feta cheese after a great workout on the hudson river, when a friendly server declared the statement above. She recently lost 13 lbs and according to her, has a long way to go. Her frustration was obvious and you could tell the whole health “thing” was tough, negative and annoying for her.
What are her chances of her succeeding long term? Zero if she continues with that attitude, emotional state and outlook. Speaking with 1000’s regarding their health goals, I realize that the perfect diet is never what helps; it’s the great attitude, realistic plan and support from mentors. Stop the yoyo and enjoy the smooth and steady ride. Relax, smile more, and don’t take health, or yourself, so seriously. Have fun!
Tags: 5 minutes to fitness+, exercise, Fitness, Peter K, weight loss, yoyo diets
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Friday, April 2nd, 2010
www.peterkfitness.com for more………..
No, you don’t have to sweat during a workout for it to be effective. What you should do is get your heart rate up. Read below to see if you are exercising hard enough:
- You should be able to speak only a few words at a time. If you can chat then pick up the pace.
- Your breathing should be deep and steady, but not out of breath.
- You should feel tired but be able to continue for a little while longer (depending on what your training for).
Tags: 5 minutes to fitness+, exercise, Fitness, Peter K, sweating, weight loss
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