Elizabeth Public Schools
Look & Feel Great, Stress Less, Sleep More
5 Life-Changing Stress/Anxiety, Motivational, Nutritional, Exercise, & Pain Secrets You Were Never Taught
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.
Presented By
Peter Kofitsas MS, PT
www.peterkofitsas.com
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
Where we are
Sixty percent of teachers say they experience job-related stress frequently or always.
https://www.edweek.org/teaching-learning/teachers-are-not-ok-even-though-we-need-them-to-be/2021/09
High levels of job-related stress affect more than 9 in 10 elementary school teachers, according to new research.
https://www.nea.org/advocating-for-change/new-from-nea/how-many-teachers-are-highly-stressed-maybe-more-people-think
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
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.
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.
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.
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.
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
Develop consistent routines
Turn off lights
Turn off electronic devices
Avoid social media, avoid news, politics, societal arguments
Avoid stressful, dramatic programs, ie- Walking Dead
Watch calming programs/shows before bed, ie - PBS All Creatures Great And Small
Eat more plants, small amounts, and good quality protein
Avoid caffeine, or limit to 6 ounces in the morning, nothing after 2pm or earlier
Read light books before bed- food memoirs, A Year In Provence
Play calming music
Meditate and/0r follow guided mediation videos/audio
Foods to decrease anxiety
Salmon
Chamomile
Turmeric
Dark chocolate
Almonds
Foods to help you sleep
Almonds
Turkey
Chamomile tea
Kiwi
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
Fruit- (Organic) Citrus, Berries, Apples, Pears, Papaya, Mango
Vegetables- Red Peppers, Broccoli, Garlic, Spinach, Dandelion, Chard
Animal protein- Fermented Cheese (Feta, Pecorino), Grass Fed Beef, Wild Shrimp, Organic Chicken/Eggs
Fermented/Probiotic- Sauerkraut, Kimchi, Yogurt, Miso, Tempeh, Kombucha, Pickles, sourdough
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
Calculate BMR- Peterkfitness
Track calories- Myfitnesspal
Work with a Life/Health Coach, Nutritionist
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
If you’d like to connect with me please don’t hesitate to do so in the following ways
Connect with me by signing up below and contacting me here.
Read my memoir excerpts here.
Watch/Listen to my Podcast- Waking From The Fire
Consider my Life & Health Coaching Program
Join Peter’s Class!
Recipe & Podcast
Recipe- Chicken Milanese: My Way
Podcast- Tired? Anxious? Not Sure What's Wrong? Try Hitting Bottom, Like This: Waking From The Fire, Ep 8
Questioning leads to understanding (Therapist, mentor, coach, program).
Understanding leads to compassion.
Compassion leads to empathy.
Empathy leads to reframing.
Reframing leads to meaning.
Meaning leads to purpose.
Purpose leads to fulfillment.
All my best, and I hope you stay in touch. I’d love to hear from you!
Peter