I’ve rounded up the best of The Peter K Show from this summer with something for everyone. 

 iPhone for Fitness.  Check out this show if you are into high tech and want a totally new approach to your fitness routines using iPhones and other gadgets.  We explore the new Apple apps store.
With the new school year around the corner (I know, I can’t beleive it either), we  explored the question, “Is your child’s lunch killing them?”  Find out when the Renegade Lunch Lady, AKA, Chef Ann Cooper talks about the state of our school lunch programs on The Peter K Show.

Weight Loss Confidential: How Teens Lose Weight and Keep It Off . Anne Fletcher, an award winning journalist featured on the “Today Show”, the “Early Show”, and in the New York Times, USA Today, USA Weekend, and US New and World Report joins Peter K to explore this serious topic.

And finally, Your Greatest Potential with BTR host, Steve Maraboli.  Have you been to the mall lately?  How do you find your way around?  Have you seen the mall map with the big red arrow that says you are here?  Learn how knowing where you are right now in life is crucial to helping you get to where you want go in.  Topics covered include Steve’s 4 Pillars of Success which are crucial for success.

Also listen for strategies on how to eat while on vacation, work out with Coldplay and Madonna, and how to exercise anywhere.  Want to be a guest on The Peter K Show with me, BTR’s Fitness Director?  Leave me a message on my homepage.

For those of you still around at the end of August and not on vacation, welcome.  For those of you on vacation get away from the computer and enjoy yourself!

FOOD
 
Eating great while away

Here’s a way to eat great and still indulge when on vacation.  Start the day with a 5 minute workout and eat a light breakfast and lunch.  This way you can indulge during dinner without getting off track.  Here are some great meal ideas:

      Breakfast

• Eggwhite omelet with veggies
• Oatmeal with fresh fruit
• Fresh Fruit and low fat yogurt with a drizzle of honey and sprinkle of granola or nuts

      Lunch

• Salad, salad and more salad with a some beans or cheese for protein
• Soup- a cold gazpacho is a perfect light meal

     Now you can indulge at dinnner time if you choose.  Funny thing is, you may not.  This is because you already exercised and ate 2 healthy meals and might not want to spoil how good you feel and look.

Food Breakthrough

“The www.fitday.com is amazing!! Thank you so   much for recommending it. It definitely is a great way of of keeping track of what I eat as well as total calories.” Jennifer. 

Food calcualtors are vital to our eating success.  I always say how can we get to where we want to go when we dont know where we are now.  First, write down everything you eat and use a free program like www.fitday.com to calcualte your calories, fat, protein, and carbs.  Now you know how many calories you are eating and where they are coming from.  Powerful stuff!

FITNESS

Workout anywhere

Pack your bands and sneakers and plan when you will do at least 5 minutes a day.  If you plan to do 5, you just might do 10 or 20 minutes.  The key is to plan for your fitnes success.  You won’t miraculously find yourself exercising while away or at home just becuase you think you about it.  High achievers plan there success.  So when you packing your bags, pack your itinerary of when and where you will exercise as well
MIND/BODY   

 Success story
 ”Your bands have helped me.  I love not having a “waddle” under my arms. LOL”  S
Music- Coldplay

Fit Lifestyle Music
Song: “Fix You” (from Coldplay’s album “X & Y”)  Lyrics: “When you try your best but you don’t succeed…..lights will guide you home…and I will try to fix you”  Another perfect song to use with 5 Minutes to Fitness+ DVD because it’s 4:57 second long.  Can you work out the length of one song?
 
 
 
The Peter K Show on Blogtalkradio

Live every Thursday at 3pm EST

Have you been to the mall lately?  How do you find your way around?  Have you seen the mall map with the big red arrow that says you are here?  Learn how knowing where you are right now in life is crucial to helping you get to where you want go in.  Peter K, BTRs Fitness Director, and Steve Mariboli talk about your greatest potential.  Steve Maraboli is a renowned Speaker, Writer, personal coach and host of the National Radio Show Host, and Personal Coach.

Topics covered inlude Steve’s 4 Pillars of Success:

• Intent- setting specific goals
• Vision- what do you want
• Action- write down your blueprint
• Clarity- Why it’s more powerful than focus

Also listen for strategies how to eat while on vacation, work out with Coldplay and how to exercise anywhere.  Click here to listen to Blogtalkradio’s Fitness Director, Peter K. www.blogtalkradio.com/peterk

Want to be a guest on the show.  Do you have a message that will help others live a success oriented life.  We want to hear from you!  Send us an email at livebetter@peterkfitness.com 

 
FOOD 

• Great frozen veggies you can throw in many dishes
  Organic Foursome:  (Interesting  name) Found at www.traderjoes.com   Corn, peas, carrots, green beans;  50 cals per 2/3 cup serving, 0 cals fat, 3 g fiber.  Add to pasta, eggs, rice and so many other meals.  Frozen veggies are a good source or vitamins and minerals and a great way to get veggie into you and your kids diets.

Food Breakthrough

• From Client- She literally walked away from a pizza  party in her office and went for a walk instead.  She simply removed herself from the temptation.  Very often removing yourself from a stressful or tempting situation is all you need to do to feel better and not give in.  What this does is distract your mind and you start to fill you brain with other things like, “What a beautiful day”, instead of, “I wish I could stuff that pizza in my mouth”.

FITNESS 

Move of the week

• Back pain cure: Prone press up- lie flat and push your upper body away from the floor.  Relax your back and buttocks and do 10x.  You can can do it standing too.  Just stand with your hands on your hips and slowly bend backwards.  Repeat this 10 x at least 3 times throughout the day.  If it makes your back hurt more then stop and send me an email for more info.

Fitness myth of the week

• I need to do cardio to lose weight and resistance to build muscle separately.  Not true.  Combining both is quicker and more effective.  That’s why I created 5 Minutes to Fitness+.  So you can do both at the same time with better results in less time.  Your body recognizes when you combine both and responds by building more muscle and burning more fat.

Video of the Week

• Total body exercise: start with just 5 of these and add them to  your 5 Minutes to Fitness+ routine.  If you are advanced then do 10.  Caution- this is an advanced exercise and you may experience  lightheadedness if you do too much too soon.

MIND/BODY   

Motivational Quote

• “I love the workout!  It’s so easy to do and I feel great.” E.   5 Minutes to Fitness+ user.

Attitude

• A special client sent me this from Alice in Wonderland, “Would you tell me, please, which way I ought to go from here?  That depends a good deal on where you want to get to, said the Cat. I don’t much care where–said Alice. Then it doesn’t matter which way you go, said the Cat.”  Know where you want to go.  That’s the only way you can decide how to get there. 

Great workout song, beat and suggestive lyrics

• Song: “Get Together” (from Madonna’s album “confessions on a dance floor”)  Lyrics: “I searched my whole life to find the secret, all I did was open up my eyes”  This song is perfect to use with 5 Minutes to Fitness+ DVD because it’s 5 minutes long.  Can you work out the length of one song?

Success Story

• Peter,  Hi!  Your product is awesome! Awesome!  My wife brought your 5  Minutes to Fitness+ home on Monday and we’ve done it together each evening since.  Wow!  Each time I’ve looked up from the 5 Minute program to ask “is that it already?”  I feel really good.  My muscles are adjusting to the use.  Thanks for creating this program.  W.
   

I recently spoke at the Williams Club in NYC and played powerful music throughout my presentation.  Music can inspire us to take action, transport us to where we want to be most, or drop us lower than we knew we could go.  I shared with the audience that I viewed my life as a movie.  Not just any movie, but an epic with music.  And not just any music but an incredible soundtrack that adds suspense, excitement, intrigue, and pure joy at various times.

I recommend the following music depending on what mood you are looking for.

• Beethoven’s 9th Symphony- The final movement will literally move as the violins mimic frantic running  toward pure joy- hence, the Ode to Joy!
• Excuses by Alanis Morissette on her So Called Chaos album.  The lyrics remind us we are not alone in our excuses.
• Chocolate by Snow Patrol.  This song has a beat that you can move your body to in successive cadence, like during repetitive movements during strength training.

I use all 3 songs when I work out and make sure my focus stays on enjoying what I am doing and thinking about what I want most in life and how to get it!

Until next time- I’m Peter K

Ok, by now you may be wondering why, never mind how, I ended up at the Shake Shack in NYC on a hot Monday summer night.   Because I decided to.  I made a conscious decision to go and that was it.  No guilt, rationalizing that I deserve it, or false promises of “I’ll go but won’t eat anything”.  Let’s face it, I was hungry, Jem was buying and I am in control of what I eat, how I train my body and control my thoughts so I can afford to indulge when I choose to. 

One of the secrets of a fit lifestyle is to limit the indulgence.  I let loose about once every 4- 6 months on average and you know what, it doesn’t make one bit of difference to my overall health.   Now it took me years to get to this point.  Remember, I grew up on Burger King and fast food as a daily staple in my home.  The point is, if I can do it, you can do it.  We are no different in this way.

The other reason I am sharing this story with you is because my good friend Arnold once told me this story about a client I was coaching.  Let’s say the clients name is Ted.  Arnold said,  “Peter, Ted can’t relate to you because he thinks you’re like superman, you’ve got perfect genetics and never worry about what you eat or the exercise you do”.  I was shocked.  The reason my coaching wasn’t working with Ted was because he thought I couldn’t relate to him, we had no rapport because he assumed we were so different.  What Ted didn’t know, because I never thought to tell him, was that I was 60 pounds heavier, felt like I was out of control with food, hated to exercise and was depressed because of a tragedy in my family. 

I now show my “fat picture” and tell people about my challenges.  The point is we can all indulge but must stay focused on what we want most, sugar and fat, or happiness and fulfillment.  When you indulge in a controlled manner you satisfy your craving and still feel good about yourself.  It has nothing to do with  willpower, just conscious choice.

Mind/Body

• Modifications- As a physical therapist we are taught to help people modify their activities to suit their physical abilities.  We can do the same when it comes to the food we eat and thoughts we have.  Here’s how:
• Modify your attitude about the foods you know are harming you.  Instead of focusing on denial and loss, think of the foods you can add to get what you want most in life.  Remember, you eat to get the energy for your life’s purpose.  Food does not make you happy in and of itself.  It is the means to an end.
• Fitness- modify your fitness plan to make it easier, more enjoyable and more likely that you’ll actually do it.  Start with my 5 Minutes to Fitness+ or get moving by doing an activity you love.  (TV watching doesn’t count

Food

• Sugar- the new fat.  I say that because we are finding that sugar contributes to poor health just as much as fat does, especially diabetes.  Essentially type 2 diabetes is caused by poor food choices and lack of activity.  The good news is its not only reversible but preventable!  Here are the types of food s you and your children should be eating so they don’t live up to that frightening statistic:
• Substitute refined flours, soda, cookies, ice cream and candy with, beans, brown rice, fresh fruit, 100% juices, and reduced fat ice cream.
• Move your body everyday.  Whether it’s my 5 Minutes to Fitness+ or a walk, get up and go.  Take the kids for a walk or bike ride.  Challenge them to a monkey bars race or push up contest.  Make it fun and exciting and take the lead.  Be the role model they need to succeed.

Fitness

• Cardio or resistance first?  The best answer is to combine both activities at the same time like you do when performing 5 Minutes to Fitness+ core exercise program.  When you combine both, you train your body more like it was designed to be trained and you save more time.  You can do in 20 minutes combined what will take you 1 1/2 hours when done separately.
• Ok, if you insist on separating the two, then start with the resistance first so you use up all your glycogen (sugar) and then do your cardio while burning fat.
• Make sure your form is perfect when active.  Injuries occur when you move incorrectly.  How do you know your from is good?  Watch my DVD for instructions on form with basic movements, watch yourself in the mirror, or hire a good trainer for a few sessions.

That’s it for this week.  It has been my pleasure and I hope you find value in what you’re reading.  Be well and have fun!

Peter K