Dear Friend,

Many seek my life & health coaching services as well as wellness presentationsafter the new year, as part of their resolutions to be healthier. By then they’re often exhausted from celebrating, eating, drinking, not sleeping, and letting themselves go a bit too much. Well, what if this year you rang in the new year looking and feeling great? Yes? Then try these little known secrets. Enjoy!

1. Watch Your Alcohol Content

   It’s estimated that we double our alcohol intake during the holidays. Add the fact that many of us are drinking more since the pandemic- that’s a recipe for weight gain. For example, during the lock-downs my moderate alcohol consumption, 2-3 drinks, twice per week, went to 2-3 drinks, 4-5 times per week, just about doubling. Depending on the drink, that increased my daily calories by 200 - 600 per day, and 1000 - 6000 extra calories per week. That results in weight gain at the end of the week. And don’t let anyone bamboozle you into thinking Tequila is healthier because it has no carbs. Though technically true, it still has 69 cals per ounce from sugar alcohol (Empty calories). FYI- Vodka is still slightly lower in cals per ounce at 65 cals. So enjoy your drinks, but keep track so you can skip, not roll into the new year :-)

2. Build More Muscle (You Don’t Have Kill Yourself With Cardio)

   I repeat this over and over because some still think beating themselves up with cardiovascular exercise (Treadmill, spinning, etc) is the best way to burn fat and therefore lose weight. There’s a better way. Building muscle is more effective because the more muscle you have, the more energy (fat) you burn, all day (and night) long. Better yet, do a blend of cardio-resistance interval training, like my 20-Minute Workout, to build more muscle, increase testosterone, human growth hormone, metabolism, all which help burn fat while enjoying yourself at that holiday party.

3. Address Stress/Anxiety

   Finally, motivating yourself to modify your alcohol consumption and build more muscle can seem next to impossible if one doesn’t address stress/anxiety. 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. It works in minutes.

So this year, enjoy the holiday festivities, and look & feel amazing doing it.

All my best,

Peter

Start 2023 with a bang by motivating your self, and your people to be their best, professionally, and personally!

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Look & Feel Great,

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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