Monthly Archives: January 2019

80% of the time, I eat clean. 20% of the time, I indulge. Example, healthy breakfast, lunch and dinner, then indulgent dessert. Or, one day a week, I have an indulgent day. .This works for me because any harm from indulging is cancelled out by the clean eating, I satisfy cravings, I don’t deny myself, I don’t have to use willpower. I’m an adult, if I want cake, I’ll eat it. No guilt. Try it. Learn more:FREE Food & Fitness DemoSaturday February 2, 201912PM to 1:30PMBergen PT & Wellness520 Main St Suite 303Fort Lee, NJ 07024 & Online TBARSVP Friday 2/1. Peter@peterkofitsas.com.You’ll learn about:.GROUP HEALTH COACHING- 12 WEEK PROGRAMA BETTER WAY TO GET HEALTHYPeter has created a special health coaching program that combines the unique components of culinary nutrition, smarter exercise, lasting motivation and pain prevention, for a one of a kind service. #fortlee #fooddemo @peterkofitsas peterkofitsas.com #healthcoach

80% of the time, I eat clean. 20% of the time, I indulge. Example, healthy breakfast, lunch and dinner, then indulgent dessert. Or, one day a week, I have an indulgent day. .This works for me because any harm from indulging is cancelled out by the clean eating, I satisfy cravings, I don’t deny myself, I don’t have to use willpower. I’m an adult, if I want cake, I’ll eat it. No guilt. Try it. Learn more:FREE Food & Fitness DemoSaturday February 2, 201912PM to 1:30PMBergen PT & Wellness520 Main St Suite 303Fort Lee, NJ 07024 & Online TBARSVP Friday 2/1. Peter@peterkofitsas.com.You’ll learn about:.GROUP HEALTH COACHING- 12 WEEK PROGRAMA BETTER WAY TO GET HEALTHYPeter has created a special health coaching program that combines the unique components of culinary nutrition, smarter exercise, lasting motivation and pain prevention, for a one of a kind service. #fortlee #fooddemo @peterkofitsas peterkofitsas.com #healthcoach

As my teenage daughter finishing recording this, she nodded disapprovingly and said, “this is weird, you’re not posting this, right?”I think it’s every parents right to embarrass their kids, in a fun loving way:-).My yoga instructor, Laura Kallen of @nyackyoga taught me headstands are good for new perspectives. I agree. I can hear her saying, “Elbows in Peter.” I highly recommend trying her classes!For a new perspective, join me!.FREE Food & Fitness DemoSaturday February 2, 201912PM to 1:30PMBergen PT & Wellness520 Main St Suite 303Fort Lee, NJ 07024 & Online TBARSVP Friday 2/1. Peter@peterkofitsas.com.You’ll learn about:.GROUP HEALTH COACHING- 12 WEEK PROGRAMA BETTER WAY TO GET HEALTHYPeter has created a special health coaching program that combines the unique components of culinary nutrition, smarter exercise, lasting motivation and pain prevention, for a one of a kind service. You’ll get all the benefits of health coaching, in an affordable group setting, live or video conference Ask a friend or family member to take this journey with you.HEALTHIER. STRONGER. HAPPIER. 2019What 12 Week Group Health Coaching Program with Peter onlineIncludes nutrition, exercise, cooking, motivation, pain prevention, stress strategiesWhere- online..When- TBAIs This For Me? If on a scale of 1-10 you are at an 8 or above motivated, this is right for you.Requirements There is only one; your willingnessGROUP HEALTH COACHING WITH PETER INCLUDES:Sustainable Eating that will help you achieve your ideal weight, increase your energy, and prevent disease.Whole Body Training to strengthen your muscles, increase your stamina, and ramp up your metabolism.Mind Power to overcome any obstacle using powerful visualization tools and goal setting secrets, while reducing your stress.Physical Therapy strategies to increase your flexibility, alleviate aches & pains and improve your posture.WHAT YOU GETSession 1: Nutrition.Session 2: Fitness.Session 3: Motivation.Session 4: Pain PreventionSession 5: Cooking Techniques.Session 6: Longevity.#healthcoach #food #fortlee @peterkofitsas #yoga

As my teenage daughter finishing recording this, she nodded disapprovingly and said, “this is weird, you’re not posting this, right?”I think it’s every parents right to embarrass their kids, in a fun loving way:-).My yoga instructor, Laura Kallen of @nyackyoga taught me headstands are good for new perspectives. I agree. I can hear her saying, “Elbows in Peter.” I highly recommend trying her classes!For a new perspective, join me!.FREE Food & Fitness DemoSaturday February 2, 201912PM to 1:30PMBergen PT & Wellness520 Main St Suite 303Fort Lee, NJ 07024 & Online TBARSVP Friday 2/1. Peter@peterkofitsas.com.You’ll learn about:.GROUP HEALTH COACHING- 12 WEEK PROGRAMA BETTER WAY TO GET HEALTHYPeter has created a special health coaching program that combines the unique components of culinary nutrition, smarter exercise, lasting motivation and pain prevention, for a one of a kind service. You’ll get all the benefits of health coaching, in an affordable group setting, live or video conference Ask a friend or family member to take this journey with you.HEALTHIER. STRONGER. HAPPIER. 2019What 12 Week Group Health Coaching Program with Peter onlineIncludes nutrition, exercise, cooking, motivation, pain prevention, stress strategiesWhere- online..When- TBAIs This For Me? If on a scale of 1-10 you are at an 8 or above motivated, this is right for you.Requirements There is only one; your willingnessGROUP HEALTH COACHING WITH PETER INCLUDES:Sustainable Eating that will help you achieve your ideal weight, increase your energy, and prevent disease.Whole Body Training to strengthen your muscles, increase your stamina, and ramp up your metabolism.Mind Power to overcome any obstacle using powerful visualization tools and goal setting secrets, while reducing your stress.Physical Therapy strategies to increase your flexibility, alleviate aches & pains and improve your posture.WHAT YOU GETSession 1: Nutrition.Session 2: Fitness.Session 3: Motivation.Session 4: Pain PreventionSession 5: Cooking Techniques.Session 6: Longevity.#healthcoach #food #fortlee @peterkofitsas #yoga

FREE Food & Fitness DemoSaturday February 2, 201912PM to 1:30PMBergen PT & Wellness520 Main St Suite 303Fort Lee, NJ 07024 & Online TBARSVP Friday 2/1 Peter@peterkofitsas.com.You’ll learn about:.GROUP HEALTH COACHING- 12 WEEK PROGRAMA BETTER WAY TO GET HEALTHYPeter has created a special health coaching program that combines the unique components of culinary nutrition, smarter exercise, lasting motivation and pain prevention, for a one of a kind service. You’ll get all the benefits of health coaching, in an affordable group setting, live or video conference Ask a friend or family member to take this journey with you.HEALTHIER. STRONGER. HAPPIER. 2019What 12 Week Group Health Coaching Program with Peter onlineIncludes nutrition, exercise, cooking, motivation, pain prevention, stress strategiesWhere- online..When- TBAIs This For Me? If on a scale of 1-10 you are at an 8 or above motivated, this is right for you.Requirements There is only one; your willingness to changeThe 4 strategies Peter will share with you have helped him, and his clients, overcome challenges to realize great personal health and happiness.GROUP HEALTH COACHING WITH PETER INCLUDES:Sustainable Eating that will help you achieve your ideal weight, increase your energy, and prevent disease.Whole Body Training to strengthen your muscles, increase your stamina, and ramp up your metabolism.Mind Power to overcome any obstacle using powerful visualization tools and goal setting secrets, while reducing your stress.Physical Therapy strategies to increase your flexibility, alleviate aches & pains and improve your posture.WHAT YOU GETSession 1: Nutrition.Session 2: Fitness.Session 3: Motivation.Session 4: Pain PreventionSession 5: Cooking Techniques.Session 6: Longevity.RSVP peter@peterkofitsas.comhttps://www.peterkofitsas.com/services/group-health-coaching-program #healthcoach #healthy @peterkofitsas

FREE Food & Fitness DemoSaturday February 2, 201912PM to 1:30PMBergen PT & Wellness520 Main St Suite 303Fort Lee, NJ 07024 & Online TBARSVP Friday 2/1 Peter@peterkofitsas.com.You’ll learn about:.GROUP HEALTH COACHING- 12 WEEK PROGRAMA BETTER WAY TO GET HEALTHYPeter has created a special health coaching program that combines the unique components of culinary nutrition, smarter exercise, lasting motivation and pain prevention, for a one of a kind service. You’ll get all the benefits of health coaching, in an affordable group setting, live or video conference Ask a friend or family member to take this journey with you.HEALTHIER. STRONGER. HAPPIER. 2019What 12 Week Group Health Coaching Program with Peter onlineIncludes nutrition, exercise, cooking, motivation, pain prevention, stress strategiesWhere- online..When- TBAIs This For Me? If on a scale of 1-10 you are at an 8 or above motivated, this is right for you.Requirements There is only one; your willingness to changeThe 4 strategies Peter will share with you have helped him, and his clients, overcome challenges to realize great personal health and happiness.GROUP HEALTH COACHING WITH PETER INCLUDES:Sustainable Eating that will help you achieve your ideal weight, increase your energy, and prevent disease.Whole Body Training to strengthen your muscles, increase your stamina, and ramp up your metabolism.Mind Power to overcome any obstacle using powerful visualization tools and goal setting secrets, while reducing your stress.Physical Therapy strategies to increase your flexibility, alleviate aches & pains and improve your posture.WHAT YOU GETSession 1: Nutrition.Session 2: Fitness.Session 3: Motivation.Session 4: Pain PreventionSession 5: Cooking Techniques.Session 6: Longevity.RSVP peter@peterkofitsas.comhttps://www.peterkofitsas.com/services/group-health-coaching-program #healthcoach #healthy @peterkofitsas

I’m sensitive to some foods. When I eat chicken, rice, beans, or eggs, I get canker sores, bloated, irritable, unmotivated, and depressed. It’s because I’m sensitive to those foods, and others. I know this because I had a food sensitivity blood test done. A simple blood draw from your doctor can help you find out if you are sensitive to some foods. Knowing, has changed my life. I feel and look better, I’m happier, more motivated and have more patience and feel more hopeful. Please let me know if you’d like to talk about it. I’ll be talking about this at my next Food & Fitness Demo. More info at Peter@peterkofitsas.com #healthcoach #foodsensitivity #bloating @peterkofitsas #happier peterkofitsas.com.

I’m sensitive to some foods. When I eat chicken, rice, beans, or eggs, I get canker sores, bloated, irritable, unmotivated, and depressed. It’s because I’m sensitive to those foods, and others. I know this because I had a food sensitivity blood test done. A simple blood draw from your doctor can help you find out if you are sensitive to some foods. Knowing, has changed my life. I feel and look better, I’m happier, more motivated and have more patience and feel more hopeful. Please let me know if you’d like to talk about it. I’ll be talking about this at my next Food & Fitness Demo. More info at Peter@peterkofitsas.com #healthcoach #foodsensitivity #bloating @peterkofitsas #happier peterkofitsas.com.

FREE Food & Fitness DemoSaturday February 2, 201912PM to 1:30PMBergen PT & Wellness520 Main St Suite 303Fort Lee, NJ 07024RSVP Friday 2/1 Peter@peterkofitsas.com.You’ll learn about:.GROUP HEALTH COACHING- 12 WEEK PROGRAMA BETTER WAY TO GET HEALTHYPeter has created a special health coaching program that combines the unique components of culinary nutrition, smarter exercise, lasting motivation and pain prevention, for a one of a kind service. You’ll get all the benefits of health coaching, in an affordable group setting, live or video conference Ask a friend or family member to take this journey with you.HEALTHIER. STRONGER. HAPPIER. 2019What 12 Week Group Health Coaching Program with Peter onlineIncludes nutrition, exercise, cooking, motivation, pain prevention, stress strategiesWhere- online..When- TBAIs This For Me? If on a scale of 1-10 you are at an 8 or above motivated, this is right for you.Requirements There is only one; your willingness to changeThe 4 strategies Peter will share with you have helped him, and his clients, overcome challenges to realize great personal health and happiness.GROUP HEALTH COACHING WITH PETER INCLUDES:Sustainable Eating that will help you achieve your ideal weight, increase your energy, and prevent disease.Whole Body Training to strengthen your muscles, increase your stamina, and ramp up your metabolism.Mind Power to overcome any obstacle using powerful visualization tools and goal setting secrets, while reducing your stress.Physical Therapy strategies to increase your flexibility, alleviate aches & pains and improve your posture.WHAT YOU GETSession 1: Nutrition.Session 2: Fitness.Session 3: Motivation.Session 4: Pain PreventionSession 5: Cooking Techniques.Session 6: Longevity.RSVP peter@peterkofitsas.comhttps://www.peterkofitsas.com/services/group-health-coaching-program #healthcoach #healthy @peterkofitsas

FREE Food & Fitness DemoSaturday February 2, 201912PM to 1:30PMBergen PT & Wellness520 Main St Suite 303Fort Lee, NJ 07024RSVP Friday 2/1 Peter@peterkofitsas.com.You’ll learn about:.GROUP HEALTH COACHING- 12 WEEK PROGRAMA BETTER WAY TO GET HEALTHYPeter has created a special health coaching program that combines the unique components of culinary nutrition, smarter exercise, lasting motivation and pain prevention, for a one of a kind service. You’ll get all the benefits of health coaching, in an affordable group setting, live or video conference Ask a friend or family member to take this journey with you.HEALTHIER. STRONGER. HAPPIER. 2019What 12 Week Group Health Coaching Program with Peter onlineIncludes nutrition, exercise, cooking, motivation, pain prevention, stress strategiesWhere- online..When- TBAIs This For Me? If on a scale of 1-10 you are at an 8 or above motivated, this is right for you.Requirements There is only one; your willingness to changeThe 4 strategies Peter will share with you have helped him, and his clients, overcome challenges to realize great personal health and happiness.GROUP HEALTH COACHING WITH PETER INCLUDES:Sustainable Eating that will help you achieve your ideal weight, increase your energy, and prevent disease.Whole Body Training to strengthen your muscles, increase your stamina, and ramp up your metabolism.Mind Power to overcome any obstacle using powerful visualization tools and goal setting secrets, while reducing your stress.Physical Therapy strategies to increase your flexibility, alleviate aches & pains and improve your posture.WHAT YOU GETSession 1: Nutrition.Session 2: Fitness.Session 3: Motivation.Session 4: Pain PreventionSession 5: Cooking Techniques.Session 6: Longevity.RSVP peter@peterkofitsas.comhttps://www.peterkofitsas.com/services/group-health-coaching-program #healthcoach #healthy @peterkofitsas

I’ve been obsessed with bowls lately. Partly because they’re delicious, and partly because they’re easy to prep during a seminar. I made this bowl at an employee wellness event for All Things Media, (ATM), a great group of talented people.If you like to try one for yourself, come to me next food demo;Saturday February 2, 201912PM to 1:30PMBergen PT & Wellness520 Main St Suite 303Fort Lee, NJ 07024RSVP Friday 1/25. Peter@peterkofitsas.com.You’ll learn about:.GROUP HEALTH COACHING- 12 WEEK PROGRAMA BETTER WAY TO GET HEALTHYPeter has created a special health coaching program that combines the unique components of culinary nutrition, smarter exercise, lasting motivation and pain prevention, for a one of a kind service. You’ll get all the benefits of health coaching, in an affordable group setting, live or video conference Ask a friend or family member to take this journey with you.HEALTHIER. STRONGER. HAPPIER. 2019What 12 Week Group Health Coaching Program with Peter onlineIncludes nutrition, exercise, cooking, motivation, pain prevention, stress strategies.Where- online.When- March 2019.Is This For Me? If on a scale of 1-10 you are at an 8 or above motivated, this is right for you.Requirements There is only one; your willingness to changeThe 4 strategies Peter will share with you have helped him, and his clients, overcome challenges to realize great personal health and happiness.GROUP HEALTH COACHING WITH PETER INCLUDES:Sustainable Eating that will help you achieve your ideal weight, increase your energy, and prevent disease.Whole Body Training to strengthen your muscles, increase your stamina, and ramp up your metabolism.Mind Power to overcome any obstacle using powerful visualization tools and goal setting secrets, while reducing your stress.Physical Therapy strategies to increase your flexibility, alleviate aches & pains and improve your posture.WHAT YOU GETSession 1: Nutrition.Session 2: Fitness.Session 3: Motivation.Session 4: Pain PreventionSession 5: Cooking Techniques.Session 6: Longevity.RSVP peter@peterkofitsas.com

I’ve been obsessed with bowls lately. Partly because they’re delicious, and partly because they’re easy to prep during a seminar.  I made this bowl at an employee wellness event for All Things Media, (ATM), a great group of talented people.If you like to try one for yourself, come to me next food demo;Saturday February 2, 201912PM to 1:30PMBergen PT & Wellness520 Main St Suite 303Fort Lee, NJ 07024RSVP Friday 1/25. Peter@peterkofitsas.com.You’ll learn about:.GROUP HEALTH COACHING- 12 WEEK PROGRAMA BETTER WAY TO GET HEALTHYPeter has created a special health coaching program that combines the unique components of culinary nutrition, smarter exercise, lasting motivation and pain prevention, for a one of a kind service. You’ll get all the benefits of health coaching, in an affordable group setting, live or video conference Ask a friend or family member to take this journey with you.HEALTHIER. STRONGER. HAPPIER. 2019What 12 Week Group Health Coaching Program with Peter onlineIncludes nutrition, exercise, cooking, motivation, pain prevention, stress strategies.Where- online.When- March 2019.Is This For Me? If on a scale of 1-10 you are at an 8 or above motivated, this is right for you.Requirements There is only one; your willingness to changeThe 4 strategies Peter will share with you have helped him, and his clients, overcome challenges to realize great personal health and happiness.GROUP HEALTH COACHING WITH PETER INCLUDES:Sustainable Eating that will help you achieve your ideal weight, increase your energy, and prevent disease.Whole Body Training to strengthen your muscles, increase your stamina, and ramp up your metabolism.Mind Power to overcome any obstacle using powerful visualization tools and goal setting secrets, while reducing your stress.Physical Therapy strategies to increase your flexibility, alleviate aches & pains and improve your posture.WHAT YOU GETSession 1: Nutrition.Session 2: Fitness.Session 3: Motivation.Session 4: Pain PreventionSession 5: Cooking Techniques.Session 6: Longevity.RSVP peter@peterkofitsas.com

I have a friend who eats slowly. I eat quickly. She enjoys her food, tasting every bite, and digesting better. She eats much less than I do. Not just because she’s smaller than me..It’s called mindful eating. It will help you enjoy your meals more, you’ll eat less, and you’ll digest better..How to do it: Sit quietly, take a spoonful, think about what you’re eating, feel the texture, taste the flavors, chew thoroughly, swallow completely, and then pick up your next spoonful.Tell me how it works for you. #mindfuleating #food #healtheating @peterkofitsas peterkofitsas.com

I have a friend who eats slowly. I eat quickly. She enjoys her food, tasting every bite, and digesting better. She eats much less than I do. Not just because she’s smaller than me..It’s called mindful eating. It will help you enjoy your meals more, you’ll eat less, and you’ll digest better..How to do it: Sit quietly, take a spoonful, think about what you’re eating, feel the texture, taste the flavors, chew thoroughly, swallow completely, and then pick up your next spoonful.Tell me how it works for you. #mindfuleating #food #healtheating @peterkofitsas peterkofitsas.com

Organic Lamb Stew in Red Wine ReductionNutrition/cooking/eating tips: * Buy organic meat (no hormones/antibiotics)* Use meat on bone- more flavor* Sauté veggies for 10 minutes, low flame- releases sugars* Use mushrooms- adds umami (the 5th taste)* Replace all water/stock with wine- trust me, makes rich sauce* Cook 300 degrees F for 3 hours (low n slow). Meat melts in your mouth* Use 3 bay leaves * Cook rice or quinoa in broth w an onion & garlic clove for flavor * Swallow mouthful before scooping up next bite- mindful eating. You’ll eat less, slower, digest better

Organic Lamb Stew in Red Wine ReductionNutrition/cooking/eating tips: * Buy organic meat (no hormones/antibiotics)* Use meat on bone- more flavor* Sauté veggies for 10 minutes, low flame- releases sugars* Use mushrooms- adds umami (the 5th taste)* Replace all water/stock with wine- trust me, makes rich sauce* Cook 300 degrees F for 3 hours (low n slow). Meat melts in your mouth* Use 3 bay leaves * Cook rice or quinoa in broth w an onion & garlic clove for flavor * Swallow mouthful before scooping up next bite- mindful eating. You’ll eat less, slower, digest better