Dear Friend,

Love the holidays but hate the weight gain, bloating, and fatigue? I hear you. I love eating, drinking, and enjoying friends and family get togethers too! So this is how I not only stay looking & feeling great (I write that humbly :-), I actually maintain, and even lose weight during the holiday season by using these guaranteed strategies. I promise, it’s not that hard. It’s just a matter of staying focused.

1. Eat Better

   Eat a quarter to half of what you would normally eat. This is a psychological trick that works. Say to yourself, “If I want to eat more, I can.” By that time you’re full and you won’t overeat. And know your daily calorie requirements. Calculate your daily calories (BMR) here and start tracking them here. And of course skip the processed foods, bypass the mediocre dishes, and laser in on your favorites. Oh, and try and cook more. Start by trying this Shrimp Santorini Recipe.

2. Train Smarter

   For over 20 years I’ve been doing a 20-minute, full body workout, 5 times per week. That’s it! Because it’s a blend of resistance and cardiovascular exercise, I build muscle while burning more fat. Want to see for yourself? I’m happy to share my own personal workout. Trust me, you can do it. Start by by emailing me for my 20-Minute Workout.

3. Address Stress/Anxiety

   I have observed, if I don’t handle my stress/anxiety, then I lose motivation, making it near impossible to follow my first 2 tips for eating better and exercising smarter. Want to tackle your anxiety immediately, get your brain back online, and follow through with your great health plans? Start by trying this Anxiety Reducing Exercise.

All my best,

Peter

Have Peter Speak to YOur Group/Employees/School

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Life-enhancing in-person/virtual events

Look & Feel Great,

Stress Less,

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5 Life-Changing Stress/Anxiety, Motivational, Nutritional/Cooking, Exercise, & Pain Strategies 

Stress/Anxiety Reduction

Do you know the difference between stress & anxiety, why you wake up panicky, how to sleep better, and how trauma can keep us stuck. Learn the life-changing, powerful strategies and resources that will help you live a meaningful, fulfilling life.

Motivation

Do you start a new diet or exercise program, do great, then fall off the wagon? It’s ok, there’s nothing wrong with you. Over 95% of people who start a diet or exercise program end up stopping. Why? You’ll learn how you can get and stay motivated with simple strategies that will make being healthy easier and more enjoyable.

Nutrition

Not sure what, how to eat, or what to cook?  You’re not alone. Many people are confused by the mixed messages they receive. You’ll learn what the healthiest people eat and cook to look & feel good while preventing disease. You’ll be surprised at how simple it is.

Exercise

Should you join the gym, get a personal trainer, or try the latest fitness fad? Get these answers and more, including what you can do right now to look and feel better. You’ll learn the best  exercises that can be done in minutes a day with great results.

Pain/Disease Prevention

Can’t exercise because of back pain, or have hip and knee problems? Worried you’ll get diseases that run in your family? Learn what you can do now to heal physical and emotional pain, prevent disease, and live an active, engaging life.

Testimonials

“When we decided to focus on staff wellness and healthy living for our professional development, bringing in Peter Kofitsas was an easy decision! Peter did a great job engaging the staff. His dynamic, informative presentation left people thinking about their daily habits and talking about ways to improve their health. A number of staff members have remained in contact with Peter and one of our English teachers had him as guest speaker for her senior students. I would recommend Peter to any district that is looking to provide valuable professional development and support for their staff.”

Darren Groh, Principal, Chatham High School, NJ

"We were so pleased to partner with Peter Kofitsas as part of our staff wellness program. Peter was entertaining and engaged the members of our team, as he led us through preparation of a delicious and healthy meal. He is extremely knowledgeable and provided information in such a fun way for the whole team. We thoroughly enjoyed Peter's cooking demonstration, and highly recommend his services as a great team building activity that prioritizes the wellbeing of participants."

Susan O'Donnell, Chief Executive Officer, Head Start Community Program of Morris County

About Peter Kofitsas MS, PT

PROFESSIONAL

Peter Kofitsas MS, PT is a Speaker, Author, International Life & Health Coach, Culinary Nutritionist, Physical Therapist, Food/Restaurant Consultant, and former Scholarship Football Athlete.  He’s also been called, “The Missing Link” in employee wellbeing.  As an expert for the media, he has appeared on ABC, FOX, MSN, TLC, and in Fitness magazine. He’s the author of 3 books, including, Shop, Cook, Eat.  He’s also the creator of the 5 Minutes to Fitness+ Program, a revolutionary lifestyle program for achieving optimal health which has been featured on QVC and FOX. He’’s been helping companies assist their employees in being healthier and finding balance during the Covid- 19 pandemic.

CV

• Nutrition Degree, Magna Cum Laude, Montclair State University

• Physical Therapy degree, Master of  Science, New York Medical College

• College Lecturer- nutrition, exercise, physical therapy, kinesiology

• Creator- 5 Minutes to Fitness+, Fit Friends’ Revolution

• Author; Shop, Cook, Eat, Core Energy Program, & Live Better Journal

• Food/Restaurant  Consultant- Hospitality Training, Sustainable Menu Design, Recipe Development

Client List / Appearances

GE • Goldman Sachs •  KPMG • Verizon • Metropolitan Museum of Art • Sony • UPS • Quest Diagnostics • Whole Foods • Louis Vuitton • Moët Hennessy • Working Mother • Kellari Group • Serafina Group • China Grill Management • Union Square Hospitality Group • The Episcopal Church • St Barnabas Health Care Systems • HDMS • Grocery Haulers • NY Staffing Assoc • Assoc of Health Care Recruiters