Peter knows his stuff!

“I have been constantly getting compliments on how I look and I am in the best shape of my life. Peter knows his stuff, and his challenging but positive feedback and encouragements keep you going through the workout.” Tom Rodrigues, Student … [Read more...]

Baked Halibut Steaks. (Serves Four)

Ingredients: 1 Teaspoon Olive Oil 1 Cup Diced Zucchini 1/2 Cup Minced Onion 1 Clove Garlic, Peeled and Minced 2 Tablespoons Chopped Fresh Basil 1/4 Teaspoon Salt 1/4 Teaspoon Ground Black Pepper 4 (6 Ounce) Halibut Steaks 1/3 Cup Crumbled Feta Cheese … [Read more...]

Summer Special

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Bring a Friend Day!

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Stuffed Cabbage Rolls. (Serves Eight)

Ingredients: 2/3 Cup Water 1/3 Cup Uncooked White Rice 8 Cabbage Leaves 1 Pound Lean Ground Beef 1/4 Cup Chopped Onion 1 Egg, Slightly Beaten 1 Teaspoon Salt 1/4 Teaspoon Ground Black Pepper 1 (10.75 Ounce) Can Condensed Tomato Soup … [Read more...]

Tips From Peter

Here is a tip - Tea, green or black 3 to 5 times/day will help with the fluid replacement and assists in the fat mobilization. If you don't like tea try putting a little cinnamon in your coffee, no more than 1 1/2 teaspoons total for the day. Do not exceed this! Stay Strong and Healthy,Peter Holmes … [Read more...]

Beef Tips and Noodles. (Serves Eight)

Ingredients: 1 Pound Sirloin Tips, Cubed 1 (10.75 Ounce) Can Condensed Cream of Mushroom Soup 1 (1.25 Ounce) Package Beef with Onion Soup Mix 1 (4.5 Ounce) Can Mushrooms, Drained 1 Cup Water 1 (16 Ounce) Package Wide Egg … [Read more...]

Colors That Make You Skinny

Check out this video link (below). Do you think that color can suppress your appetite? … [Read more...]

Quote Corner.

"The good Lord gave you a body that can stand most anything. It's your mind you have to convince." - Vince Lombardi … [Read more...]

Why a Calorie Isn’t a Calorie.

Rule #1: It is not what you put in your mouth that matters, it is what makes it to your bloodstream. If it passes through, it does not count. (19th century chemist Wilbur Olin Atwater created the “calorie” by incinerating food. BUT incineration does NOT equal digestion.) Rule #2: The hormonal responses to carbohydrates, protein and fat are different. Study by Kekwick & Pawan – 3 … [Read more...]

Homemade Black Bean Veggie Burgers. (Serves Four)

Ingredients: 1 (16 Ounce) Can Black Beans, Drained and Rinsed 1/2 Green Bell Pepper, Cut Into 2-Inch Pieces 1/2 Onion, Cut Into Wedges 3 Cloves Garlic, Peeled 1 Egg 1 Tablespoon Chili Powder 1 Tablespoon Cumin 1 Teaspoon Thai Chili Sauce or Hot Sauce 1/2 Cup Bread Crumbs … [Read more...]

Chinese Pork Tenderloin. (Serves Six)

Ingredients: 2 (1 1/2 pound) Pork Tenderloins, trimmed 2 Tablespoons Light Soy Sauce 2 Tablespoons Hoisin Sauce 1 Tablespoon Sherry 1 Tablespoon Black Bean Sauce 1 1/2 Teaspoons Minced Fresh Ginger Root 1 1/2 Teaspoons Packed Brown Sugar 1 Clove Garlic 1/2 Teaspoon Sesame Oil 1 Pinch Chinese Five-Spice Powder … [Read more...]

The Inconvenient Truth About Carbohydrates. February 22, 2012.

The history of science is filled with brilliant discoveries that were not warmly welcomed. In fact, it’s almost a truism that it takes about 50 years before a revolutionary concept is truly accepted by the mainstream, particularly when that concept challenges prevailing dogma. Take vitamin C and scurvy. Although the first documented experiment showing that fresh fruit or lemon juice could … [Read more...]

Exercise Makes You Tired and Hungry. February 16, 2012.

Dieting : Calorie restriction makes your body worse at burning fat. Leptin plummets, the metabolism regulating thyroid hormones T3 and T4 go down, the appetite stimulating hormone gherelin goes up, the abdominal fat boosting stress hormone gradually increases, 24 hour energy expenditure and metabolic rate decreases. Insulin is the adjustable regulator. Increase or decrease the … [Read more...]

Not sure what to do now? February 15, 2012.

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Valentine’s Day! February 14, 2012.

Whether you love it or hate it Valentine's Day is here. On the menu? Chocolate.  Check out John Robbins' article, "The Health Benefits of Chocolate" below. Bon appetit!  The food police may find this hard to take, but chocolate has gotten a bad rap. People say it causes acne, that you should eat carob instead, that it’s junk food. But these accusations are not only undeserved and inaccurate, … [Read more...]

Quote Corner. February 13, 2012.

Happy Monday. I found this quote over the weekend and it made me stop in think. What ARE you eating? "If its made in a factory, then it's not food. If it grows naturally it will nourish the body."  - Unknown … [Read more...]

Periodization Principles for Strength. February 9, 2012.

Law #1: Develop Joint Flexibility Use the entire range of motion of major joints. Especially knees, ankles and hips. Plantar flexion is a key. Law #2: Develop Tendon Strength Muscle strength improves faster than tendon and ligament strength. Training tendons and ligaments causes them to enlarge in diameter, increasing their ability to withstand tension and tearing. Law #3: Develop Core … [Read more...]

Six Can Chicken Tortilla Soup. (Serves Six)

Ingredients: 1 (15 ounce) Can Whole Kernel Corn, drained 2 (14.5 ounce) Cans Chicken Broth 1 (10 ounce) Can Chunk Chicken 1 (15 ounce) Can Black Beans 1 (10 ounce) Can Diced Tomatoes with Green Chile Peppers, drained Directions: Open the cans of corn, chicken broth, chunk chicken, black beans, and diced tomatoes with green chilies. Pour everything into a large … [Read more...]

Wednesday Motivation. February 8, 2012.

It is Wednesday and 34 degrees F in Providence . . . and I need a little motivation. Cue The Who. Have a lovely week! -Shannon G. … [Read more...]

Natural Fat Burning Foods. February 7, 2012.

What will you give me if I tell you that burning fat is the easiest thing in the world? And I am not kidding. By eating the right food items you can easily burn fat and reduce weight in a matter of a few months. How you ask? You will just need to change what you eat. Replace unhealthy toxic food items with healthy natural ones. In this article we are going to look at a free list of fat burning … [Read more...]

The Superbowl Ruined My Body. February 6, 2012.

It is a small-known fact that Superbowl Sunday is the second largest day for consumption in the United States. The first? Thanksgiving. To be fair, I was ill-prepared to face the Buffalo Chicken Dip with Lays Potato Chips, the Macaroni and Cheese covered in cracker bites and the Double Chocolate-Fudge Brownies with M&Ms on top. I was full after the dip . . . and before the Kickoff. But I … [Read more...]

Inspiration Corner. February 3, 2012.

It's Friday. You know what that means:  time to get inspired. And in honor of the Superbowl, I decided to dedicate this one to football. Will history repeat itself? What do you think?   … [Read more...]

Share Your Success

Share your success story and be featured on our website! Let us know how we did here. … [Read more...]

The Fake Salad. February 2, 2012.

I recently went out to Chili's with a friend. We both were attempting to be healthy so we began to peruse the salad section. After looking over the options, I settled on the Quesadilla Explosion Salad.  Here's how Chili's describes its salad: "Layers of flavor make this our most popular salad. Includes grilled chicken with cheese, tomatoes, corn relish, cilantro and tortilla strips. Served with … [Read more...]

We Like This. February 1, 2012.

It is a new month and with that comes changing up your workout. Want celebrity arms? Well, you're in luck! Let's end February with arms even Michelle Obama would envy. THAT GYM GUY’S CELEBRITY ARM WORKOUT Workout 1: Bench Dips Standing Dumbbell Curl Dumbbell Overhead Lateral Raise Pulley Push Down Cable Curl Dumbbell Alternate Arm Front Raise Workout 2: Push … [Read more...]

Quick Lemon Dijon Chicken. (Serves Two)

Ingredients: 2 Skinless, Boneless Chicken Breast Halves - Cut into 2-inch Pieces 1/4 Lime, Juiced 1/2 Lemon, Juiced 4 Tablespoons Dijon Mustard Freshly Ground Black Pepper Creole-style Seasoning to Taste Directions: Place chicken in a skillet over medium heat. Pour in lime and lemon juices, and stir in Dijon, black pepper, and Creole- … [Read more...]

When It Comes to Body Fat, It’s All About Location

Find out why omentum - a type of belly fat - is the baddest fat in town. By RealAge If you're overweight, the extra fat is sure to manifest itself in some outward side effects, like a lack of energy or self-esteem. But many of the risk factors associated with carrying too much fat don't have any outward symptoms at all -- the only way to tell whether being overweight is threatening your life is … [Read more...]

Don’t Waste Your Time Trying to Befriend a Mad Dog.

By Peter Holmes During the winter months, I always see my clients more stressed than usual. I can see their stress looming above their head long before they begin to speak. This time of year is especially rough for busy parents, students and workers. Stress can be caused by a number of events:  major life changes, work, relationship difficulties, financial problems, family and just plain being … [Read more...]

Inspiration Corner. January 18th, 2012.

According to a recent study, 75% of people have already broken their New Years Resolutions. So, I decided to press rewind. Let us breathe, plan and act to achieve our goals. Here is a little Nelson Mandela to provide today's inspiration . . . I hope this helps! “Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our … [Read more...]