Basic Core Workout
Peter’s 20 Minute Workout
Vagus Nerve Exercise (for anxiety)
You’re going to love these workouts and the Vagus Nerve Exercise.
I’ve been doing a variation of these exercises for 20 years, and my most successful clients attribute their healthy weight, stronger bodies, decreased pain, and looking better in their clothes to them.
If you’re a beginner start with the 5 Core Exercises video. Even if you are not a beginner, it is a great core/foundation building workout that everyone should do. Then
*Please check with your health professional before starting any health and exercise routine.
P.S. Make sure to follow me on social media as everyday I share something to help you and your family look & feel amazing!
My exercise recommendations:
Do a combination of cardio vascular and resistance training, each workout. (That’s what these workouts are)
Start with 5 minutes and work up to 20 minutes per day.
Do this type of workout 5 times per week for the best results.
Stay in your target heart rate. Check this Heart Rate Guide.
Direct your mind toward what and who you love while exercising. (Stay off your phone, social media, and redirect stressful thoughts- ie I’ve got to pay the bills, make dinner), etc. Thinking negative thoughts or social media envy reinforces negative exercise experiences)
5 Core Exercises
Start with this basic workout to build a solid, strong, and safe foundation.
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.
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.
Have Peter Speak to Your Group/Employees/School
motivate your people to be their best, professionally, and personally!
Life-enhancing in-person/virtual events
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