Look & Feel Great, Stress Less, Sleep More

5 Life-Changing Stress/Anxiety, Motivational, Nutritional, Exercise Secrets You Were Never Taught

 

Welcome!

I’m so glad you’re here because it most likely means you want to help yourself, and possibly those you care about, live a happier healthier life that is fulfilling, while looking & feeling amazing doing it, (Hey, why not :-)

Enjoy this life-changing information and please remember, never hesitate to reach to me if I can be of service to you and those you love. Asking for help is a sign of strength, not weakness.

All My Best,

Peter

Stress & Anxiety

  • Stress is a response to external factors- Stressors: Family, work, traffic, health, finances, exercise, etc.

  • Anxiety is a reaction to stress; it’s internal, typically characterized by a persistent feeling of apprehension or dread- anxiety, panic disorder, phobias, social anxiety, obsessive-compulsive disorder and post-traumatic stress disorder (PTSD).

    • Anxiety is related to childhood trauma

      • “Trauma is not what happens to you, but what happens inside you as a result of what happened to you” Dr Gabor Mate

 
 

Stress Strategies

  1. Identify that you are experiencing stress. Being present/mindful helps us identify what we are experiencing. This is helpful to being, or staying present, modulating the fight or flight activation and response.

  2. Identify the emotions and feelings you’re experiencing: Emotions (conscious or unconscious): Happiness, sadness, anger, fear, grief, resentment, jealousy. Feelings (conscious interpretations of emotions): inferiority, low self worth, self-doubt. The process of labeling emotions can help keep us present/mindful/aware.

  3. Dig Deeper. Identify what’s really going on. What can this mean, or ask, “ That’s one way to look at it. What’s another way?" (Re-framing). Are you really angry or are you hurt that someone didn’t return your call, making you question your confidence or competence? Getting to the real emotion (digging deeper), and reason behind it, can be a powerful insight into what’s really affecting you, and in turn, those around you.

  4. Instead of reacting, act. Be an actor (true self), not a reactor (false self/victim). Listen, acknowledge, then take action toward a solution. Connect with another through empathy, leave the room for a moment, breath, make a phone call, plan a meeting to clear things up, do a search for solutions on the web, try a workout, or eat an energizing meal. Action distracts the mind from feeling negative emotions, (ruminating), or feeling like a victim. Action empowers.

  5. Set boundaries. When possible separate with love from family, friends, co-workers, etc, or disengage from the situation. Identify what you will and will not accept in your life. Identify the negative emotions that may arise as a result; guilt, resentment, self-doubt, etc. Explore where those emotions come from with a therapists, life-coach, mentor, trusted friend.

 

Vagus Nerve Exercise

To Decrease Anxiety

This exercise comes from Stanley Rosenberg’s book, Accessing the Healing Power of The Vagus Nerve.

He recommends you initially repeat this exercise several times for best results, as directed in the video,

Stanley’s work is based on Steven Porges’ Polyvagal Theory of stress.


Better Sleep & Less Anxiety


Strategies for better sleep

  1. Develop consistent routines

  2. Turn off lights

  3. Turn off electronic devices

  4. Avoid social media, avoid news, politics, societal arguments

  5. Avoid stressful, dramatic programs, ie- Walking Dead

  6. Watch calming programs/shows before bed, ie - PBS All Creatures Great And Small

  7. Eat more plants, small amounts, and good quality protein

  8. Avoid caffeine, or limit to 6 ounces in the morning, nothing after 2pm or earlier

  9. Read light books before bed- food memoirs, A Year In Provence

  10. Play calming music

  11. Meditate and/0r follow guided mediation videos/audio

Foods to decrease anxiety

  1. Salmon

  2. Chamomile

  3. Turmeric

  4. Dark chocolate

  5. Almonds


Foods to help you sleep

  1. Almonds

  2. Turkey

  3. Chamomile tea

  4. Kiwi

  5. Fatty fish

More Stress & Anxiety Resources

  • Food- See below

  • Exercise- Yoga, walk, hike, run, swim, box

  • Better sleep- Read, meditate, pray. Shut off technology, news, & social media.

  • Breathing- deep, gentle, diaphragmatic/abdominal inhalation and exhalation

  • Smile- changes brain chemistry. Cannot experience two emotions at same time

  • Acupuncture

  • Meditation- YouTube, apps (Head Space, Calm)

  • Prayer/spirituality

  • Healthy relationships

  • Music

  • Massage

  • Tai Chi

  • Limit chronic news watching, social media scrolling, negative people/family,



 

Nutrition

5 best Foods

  1. Fruit- (Organic) Citrus, Berries, Apples, Pears, Papaya, Mango

  2. Vegetables- Red Peppers, Broccoli, Garlic, Spinach, Dandelion, Chard

  3. Animal protein- Fermented Cheese (Feta, Pecorino), Grass Fed Beef, Wild Shrimp, Organic Chicken/Eggs

  4. Fermented/Probiotic- Sauerkraut, Kimchi, Yogurt, Miso, Tempeh, Kombucha, Pickles, sourdough

  5. Teas/Spices- Echinacea, Ginger, Turmeric, Mint, Mountain Tea, Citrus

Also

  • Supplements- Multi-vitamin mineral, echinacea, astragalus, Vit C, Vit D, Manuka Honey, Ashwaghanda

  • Limit Alcohol, Caffeine, Simple Sugars, Processed Foods, Additives, Preservatives, Hormones, Antibiotics, GMO’s

Achieving/maintaining healthy weight tools

  1. Calculate BMR- Peterkfitness

  2. Track calories- Myfitnesspal

  3. Work with a Life/Health Coach, Nutritionist

  4. Cook more

Guacamole Recipe

 

Exercise


Exercise Plan

  • Cardio-Resistance Training Combo (Circuit) (Whole body training)

    • 5 Best exercises- Squat, Lunge, Push, Pull, Diagonals

  • 3-5 x per week


  • 20 minute minimum

  • HR 60-70% max

  • Mindfulness/Be Present- No social media, text, email, news, or sabotaging thoughts


5 Minute, 5 Essential Exercises Workout



Peter’s 20 Minute workout

My 5 best exercises

This is the workout that I have developed and have been using for over 20 years to stay in the best shape of my life. Use this routine to get a whole body workout in just 5 minutes to start. Then repeat it 4 times for a 20 minute workout.

 
 

Motivation

  • Vision- What do you want?

  • Purpose- Why do you want it?

  • Consistency- How can you stay focused

  • Accountability- Who will keep you honest?

  • Team- Who can help you?

 
 

Assemble Your Health Team

You don’t have to try to get healthy alone. Asking for help is a sign of willingness, not weakness. Please make certain the health experts you work with practice what they preach.

  • Functional Medicine Practitioner- This can be an MD, DO, Naturopath, Nurse Practitioner, Chiropractor

  • Physical Therapist

  • Chiropractor

  • Acupuncturist

  • Nutritionist

  • Herbalist

  • Massage Therapist

  • Psychotherapist

  • Life and/or Health Coach

 
 

Other Resources

If you’re struggling, you’re not alone. Don’t give up. Try these resources

  • Find & talk with a therapist you trust

  • Consider a 12 step programs. ACA Adult Children Of Alcoholics and Dysfunctional Families can help

  • Find & talk with a mentor, coach, trusted friend who won’t judge, will listen, and may have experience with what you’re your struggling with.

  • Gabor Mate’s work on childhood trauma has been helpful to me and many others around the world.

 
 

Connect With Peter

Work With Peter

Life Coaching
Life Coaching
$300.00

Live a happier, more purposeful life with powerful motivational, food, fitness, success, stress, pain, & other life enhancing strategies

 

Recipe & Podcast

Recipe- Chicken Milanese: My Way

 
 

Watch Peter’s Podcast- Waking From the Fire

All my best, and I hope you stay in touch. I love hearing from you!

Peter