Health-minded people who are looking for ways to maximize the results of their fitness regimens are taking advantage of the ‘afterburn effect’ where calories continue to be burned at a high rate for an extended period of time after an intense exercise session. Research shows strong support for this method, suggesting a consistent relationship between intense activity and the  rate of calories burned after exercise. A longer and more intense exercise session creates a higher metabolic rate which means more calories are burned throughout the day. A recent study at the University of Kentucky  published in Medicine & Science in Sports & Exercise found that participants who cycled vigorously for 45 minutes burned approximately 190 additional in the 14 hours after exercise than when they didn’t work out at all.

If you’re ready to take your workouts to the next level, it’s best to gradually incorporate more high intensity sessions into your current regimen.  Jumping into a regimen of high intensity workouts can lead to burnout or injury, introducing higher intensity exercise will make a difference in how many calories you burn and insure that you can maintain a higher level of intensity during your workouts.

Interval training, consisting of short, very intense sessions interspersed with periods of rest, is an effective way to maximize after burn. Another way is to split your routine into two different sessions, one in the morning and one in the evening to keep the metabolism working at peak capacity over a longer period of time.

After you ignite the afterburner,  support that metabolic peak for maximum results!

• Drink Cold Water. The Clinical Research Center in Berlin found fat-burning metabolism increases by 30% 10 minutes after drinking 17 ounces of cold water.
• Eat Fiber. Eating more fiber increases metabolism as the body burns more calories digesting foods with high fiber content.
• Do a Morning Workout. Morning workouts create a longer-lasting after burner effect that burns more calories during the day.
• Drink Green Tea. A study in the American Journal of Clinical Nutrition found that green tea helps you burn 35-to-43% more calories a day.
• Spice It Up. An Oxford University study found that adding just 3 grams of chili peppers to meals increases your fat-burning metabolism.

No matter what your training program, it pays to up the ante, you can multiply your health rewards!

You can also view Enjoying Fitness Outdoors online at http://petersprinciples.tv/featured-shows/enjoying-fitness-outdoors/

Golf
Did you know that playing a round of golf burns about 300 calories for a 150 pound person who plays for 1 hour while carrying clubs, or that you burn 200 calories per hour on the driving range? Tune in Sunday, May 20th at 8 p.m. on WJR News/Talk 760 when Peter is joined by professionals in the game, including PGA Hall of Famer, Gary Wiren.

Digestive Health Can Impact Your Overall Health!
Peter will be discussing how digestive health impacts your overall health. If you have a question about your health, you won’t want to miss these events! Each event will provide a one hour discussion that includes tips on digestive health challenges, food recommendations and details about Daily Body Restore Probiotics with Digestive Enzymes. Peter will follow up with Q & A’s and will be available for autograph and picture requests.

Saturday, May 19th from 11:00-12:00 PM
Grand Opening of Better Health Store in Bloomfield Hills
2053 S. Telegraph Road
Phone: 248-334-9500

Tuesday, May 22nd from 6:30-7:30 PM
Better Health Store in Lansing
305 N. Clippert Ave.
Phone: 517-332-6892

Evening of Hope
Has God tested you?, are your branches in life being pruned? Has life brought you to the point of brokenness? We ALL have our ups and downs in life. At times we may feel that the world is crashing down and the future has lost all meaning. We NEED the tools to work through those dark times, to embrace a tomorrow that is filled with new opportunities, personal restoration and HOPE. Hope is having optimal positive emotions about something that seems impossible.

Join me on Monday, May 21st from 6-9pm for an inspiring “Evening of Hope.” Come and listen to real stories of hope and learn how to turn darkness & despair into eternal happiness. No matter what you’re going through, I promise you that this event could change your life.

Featuring a performance by internationally-known Christian recording artist Brent Taylor, Evening of Hope includes a beautiful dinner and the chance to be on TV with me, to work directly with me on a fitness program designed just for you, get the Hollywood Smile you’ve always wanted with Veneers or Laser Teeth Whitening, or get a Formula 500 Snowmobile!

Additionally, you will be the first audience to view the premier of the “Principles of Hope” international TV show. All of the proceeds from this special event will be going to the non-profit Principles of Hope TV Ministry, an inspirational program an inspirational program with the mission to spread God’s Hope, in a broken world where Hope is so desperately needed.

Highland Park Baptist Church Addendum
28600 Lasher Rd.Southfield MI  48034
Monday, May 21, 2012 – 6-9 p.m.

Ticket price $25.
To request your tickets by mail send your check or money order payable to:Principles of Hope“Evening of Hope”PO Box 280  Milford, MI  48381

To register by phone, please call 586-791-2100 and mention the “Evening of Hope.” You can also register via email at peter@petersprinciples.com

….with Hope all things are possible!

Exercise and proper diet play an essential part. Weight training is a central part of a wellness program, but causes your blood pressure to soar! In fact, during a workout blood pressure can nearly double! This naturally causes concern, but before you put down the weights … consider this! The blood pressure increase during a workout doesn’t persist afterwards. In fact just the opposite is true! Weight training is good for blood pressure in the long run and carries over to every day life. For instance, if you workout regularly, your blood pressure will stay down when you do things like mow the lawn or carry groceries.

Check with your doctor before beginning a new exercise program. Keep in mind, there are very few examples of strokes or heart attacks while folks are engaging in a sensible workout program!

Recent news of skyrocketing obesity rates should sound the alarm bell for all of us.  The effects of obesity are numerous and can be extreme, including higher rates of heart disease and diabetes, shorter life spans, lower self-esteem and higher medical costs.  It’s a condition that we pass down to our children which means that implementing healthy nutritional and fitness actions into our lives is not only good for us, it’s good for our children! The problem becomes more difficult as we age, so take action now!

Eat More (Healthy Food)

• Add an extra piece of fruit or favorite veggie to every meal. Sprinkle your breakfast cereal with blueberries, add some carrots, celery or peppers to your lunch! Keep healthy snacks on hand!
• Boost your fiber intake, you’ll feel fuller for a longer period of time. Switch to whole grain pasta and breads.  Add a teaspoon of flax to your cereal in the morning!
• Try using smaller plates for your meals! Different studies have shown that smaller plates lead to actually eating less!

Move More

• Walking is a simple way to stay fit.  A quick walk around the block is a great way to start the day and get your metabolism going.
• Park your car at the back of the lot.
• Meeting someone in a coffee shop? Get your coffee or tea to go and take a walk!
• Put away the leaf-blower and grab a rake and broom.
• Take the stairs every chance you get.
• Turn up the volume! Play some music while housecleaning to get your heart rate up and add an upbeat to your work.

Drink Water

• Drink water before a meal and you won’t feel so hungry.
• Keep your body refreshed with plenty of water, it may also help your workout, allowing you to work harder and longer!

Be patient. Keeping weight off generally gets easier over time.  The best treat you can give yourself is the sweet success of a healthy lifestyle!

Anything is Possible!
Peter will be a guest on Anything is Possible this Sunday, May 13, 2012 on WJR AM-760 at 9:05 – 10:00 p.m. (EDT) following Peter’s Principles.  Hope you can join in! It will also be available on the web via streaming at WJR.com.

Doug Killingbeck Memorial Canoe Race
Peter will be speaking at approximately 5:30 about utilizing the outdoors to your advantage when considering a fitness routine. This race is in memorial of Doug Killingbeck, who gave his life to help two drowning teenagers. Concessions will be available for purchase at the event with a donation to the Memorial fund. Prize money will be awarded to the top finishers in each Pro class.

Michigan Canoe Racing Association
Milford Central Park
151 N Main St., Milford, MI 48381
May 12 –12:00pm until 6:00pm
For more information on this race and the Michigan Canoe Racing Association please contact:
Dave Hallman
dhallman@demcnabb.com
248-789-2320
Digestive Health Can Impact Your Overall Health!
Peter will be discussing how digestive health impacts your overall health. If you have a question about your health, you won’t want to miss these events! Each event will provide a one hour discussion that includes tips on digestive health challenges, food recommendations and details about Daily Body Restore Probiotics with Digestive Enzymes. Peter will follow up with Q & A’s and will be available for autograph and picture requests.

Saturday, May 19th from 11:00-12:00 PM
Grand Opening of Better Health Store in Bloomfield Hills
2053 S. Telegraph Road
Phone: 248-334-9500

Tuesday, May 22nd from 6:30-7:30 PM
Better Health Store in Lansing
305 N. Clippert Ave.
Phone: 517-332-6892

Evening of Hope
Has God tested you?, are your branches in life being pruned? Has life brought you to the point of brokenness?We ALL have our ups and downs in life. At times we may feel that the world is crashing down and the future has lost all meaning. We NEED the tools to work through those dark times, to embrace a tomorrow that is filled with new opportunities, personal restoration and HOPE. Hope is having optimal positive emotions about something that seems impossible.

Join me on Monday, May 21st from 6-9pm for an inspiring “Evening of Hope.” Come and listen to real stories of hope and learn how to turn darkness & despair into eternal happiness. No matter what you’re going through, I promise you that this event could change your life.

Featuring a performance by internationally-known Christian recording artist Brent Taylor, Evening of Hope includes a beautiful dinner and the chance to be on TV with me, to work directly with me on a fitness program designed just for you, get the Hollywood Smile you’ve always wanted with Veneers or Laser Teeth Whitening, or get a Formula 500 Snowmobile!

Additionally, you will be the first audience to view the premier of the “Principles of Hope” international TV show. All of the proceeds from this special event will be going to the non-profit Principles of Hope TV Ministry, an inspirational program an inspirational program with the mission to spread God’s Hope, in a broken world where Hope is so desperately needed.

Highland Park Baptist Church Addendum
28600 Lasher Rd.
Southfield MI  48034
Monday, May 21, 2012 – 6-9 p.m.

Ticket price $25.

To request your tickets by mail send your check or money order payable to:
Principles of Hope
“Evening of Hope”
PO Box 280  Milford, MI  48381

To register by phone, please call 586-791-2100 and mention the “Evening of Hope.” You can also register via email at peter@petersprinciples.com

….with Hope all things are possible!

Rachel Nevada Joins Peter’s Principles
Rachel Nevada has joined the Peter’s Principles team as the executive producer of “Peter’s Principles Radio.”  She has been a radio personality and producer in Detroit for 15 years and was part of the WJR family for most of her career as Mitch Albom’s co-host and producer. She has won numerous awards which include an Edward R Murrow RTNDA Award for Best Feature, a Michigan Association of Broadcaster Award for Special Feature Reporting and an Associated Press Merit Award. Rachel placed as a top 10 finalist for Regis Philbin’s Women in Radio Week.  Best selling author, Elmore Leonard enjoyed spending time with Rachel so much that he showcased her name as the character in his book “Raylan” which is a novel based on the FX TV series”Justified.” Rachel is a great fit for me not only because of her radio background, but we share a common interest in self development and sharing information to improve the lives of others.

New research shows that men aged 71 to 93 who walk at least one and a half miles per day cut their risk of heart attack by 50 percent! The good news doesn’t end there. The study also found that for every additional half mile walked the risk of heart disease decreases an additional 15 percent.  Don’t wait to get started...research shows the benefits extend to younger men and women as well!

So lace up your walking shoes for a brisk — and healthy — walk into your golden years!

Chili peppers contain an impressive list of plant-derived compounds that are known to have disease preventing and health promoting properties. In fact, that heat you taste is from capsaicin, and it does a lot more than just make you sweat!

• Fights Cancer: A study published in the European Journal of Nutrition found that capsaicin eliminated almost 80 percent of prostate cancer cells mice. Additionally, the prostate tumors treated with capsaicin were about one-fifth the size of those in untreated mice.
• Provides Pain Relief: Capsaicin is a recognized topical treatment for osteoarthritis pain. It also inhibits the key transmitter of pain to the brain, Substance P.  Studies have also found that capsaicin can relieve and prevent cluster headaches, migraine headaches and sinus headaches.
• Prevents Sinusitis and Relieve Congestion: Capsaicin has potent antibacterial properties that fight and prevent chronic sinus infections, or sinusitis. The heat in capsaicin stimulates secretions, helping to clear mucus from your nose and relieve nasal congestion.
• Reduces Inflammation: Capsaicin is a powerful anti-inflammatory agent. It works by inhibiting Substance P, which is also associated with inflammatory processes. Capsaicin is being looked at as a potential treatment for arthritis, psoriasis and diabetic neuropathy.
• Burns Fat: Capsaicin  increases metabolic activity which increases the bodies ability to burn calories and fat.
• Protects the Heart: In a recent study where mice were fed a high cholesterol diet that included varying amounts of capsaicinoids – the active compound in chili peppers – researchers found that the dietary additions resulted in lower total cholesterol levels compared to control groups in the study.

That’s not all the humble chili offers! Additional benefits include:

• A rich source of vitamin-C. A potent water-soluble antioxidant, vitamin C is required for the synthesis of collagen – the main structural protein in the body! Vitamin C also protects againstscurvy; boosts immunity and fights against damaging free radicals.thaA good of source antioxidants like vitamin A, and flavonoids like beta-carotene, alpha carotene, lutein, zeaxanthin, and cryptoxanthins, which offer protection against the free radicals that are generated during stress and illness.
• A good source of minerals like potassium, manganese, iron, and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.
• A good source of B-complex vitamins such as niacin, pyridoxine (vitamin B-6), riboflavin and thiamin (vitamin B-1).

Chilis are popular in many ethnic foods, such as Thai, Indian and Mexican, but they’d be great in your turkey burgers too! Try experimenting, the health returns are too good to pass by!