RPE Fitness Blog

Health and fitness rantings...................

10 Ways to Make New Habits Stick

Deciding to add in new habits is the easy part, that's what most of the population do on New Years Eve,  but we all struggle to make new habits stick, whether it's cutting out sugar, walking 10,000 steps every day, drinking more water, they all require us to make adjustments to our current lifestyles, so to help make the transition smoother here are 10 tips on forming new habits and sticking to your goals

Focus on new habits, not outcomes – Losing weight is an outcome of a weight loss plan; it’s your new habits that achieve the outcome. Changing bad habits to good ones help will lead you to the outcome you seek.
Have a goal, but prepare to adjust - If the goal is to run 10 km then get a training plan to get you to your goal, but if you get sick, or go on vacation halfway through the plan then be prepared to adjust the plan to suit, not just throw in the towel because it went off course a little.
Decide in advance – So, you are going to a Birthday party, you know there will be an offering of cake, and you don't want to eat it. Well rather than having to think on your feet at the party when it is offered plan ahead and have an answer ready, you will probably be congratulated on your willpower, when all it was is planning ahead.
Find what works for you. – Everyone is different, so things will not work the same for everyone. Be prepared to tweak a diet plan to make it work for your body or change the exercise plan to fit into your schedule.
Do things you don't like - Not many people like to write food diaries, get out of bed earlier, plan meals, etc. But to be successful you have to make sacrifices and accept these habit changes as an inevitable part of the journey to your success.
Determine a level of forgiveness – Most like to try and stick to the 80/20 rule, where you follow the plan for 80% of the time and “cheat” for the other 20%. If you do follow this where did you get this 80/20 figure from? Does it work for you? Would 90/10 be a better option? If you don't experiment you will never know!
Be consistent – Stop switching from one plan to another if results are not forthcoming in 5 days, give your body time to respond and adjust, only make small tweaks instead of completely moving on to the next best thing.
Eliminate decision making - Most of us struggle with decision making, it’s all too easy to keep second guessing and it uses conscious thought, which after a long day at work the energy to think is probably in short supply. For example, you get in at 6 pm, nothing is planned for supper, what are you going to do? Well, probably reach for something processed and easy of course. Create a habit of prepping and plan ahead of time and cut the last minute panic decision making process out.
Make it sustainable - Take it off, keep it off! - 95% of people who lose weight will put it back on again in a few years! Why? Well, one of the main reasons is that it wasn't a weight loss method that was sustainable. Chugging down diet shakes for 6 months and losing 50 lbs taught you nothing about food or yourself, it was a means to an end that wasn't sustainable in the long term. Only do now what you can do for the rest of your life.
Take responsibly for your actions – Stop blaming everything around you that is in your control. People only complain about things they have control over, no one ever complained about gravity when they fell down and they cut their knee when gravity had a huge factor in the injury. I have nearly heard every excuse in the book over the last 10 years as to why it couldn't be done and 99% of them were within the person's control to make changesYours In Health.
Richard Insley
2018-04-02 13:31:59

Oh Poop!!

One thing that pops up more often than not when talking with clients about healthy weight loss is a having a timely, regular bowel elimination. Some think that once every 3 days is regular, well I’m here to tell you it’s not, once or several times per day is considered normal.

Transit time – no, it’s not what the bus arrives! This is the time it takes food to move through the body from consumption to digestion and then on to elimination. If your transit time is too fast the body will not receive all the nutrients from the food and it will also lose too much fluid causing dehydration. If the process takes to long then it slows the flow and this can also cause toxins from the faeces to be reabsorbed into the body and being backed up can be very uncomfortable and even painful and several cancers have also been linked to this.

Here are tips to keep things moving along………

2018-03-18 22:08:38

The Healthy Half Hour Podcast

 If you're not familiar with Podcasts they're free audio (or some can be video) programs that are available on virtually any subject you can think of. They were originally only available on iTunes but can now be found on many outlets like Tunein, Stitcher, Google Music, etc.

Our show is the Healthy Half Hour Podcast and we wanted to keep it to about 30 minutes so as to make it easier to listen to on a commute or at home, etc. We have listened to other Podcasts and we think they can often go on too long and lose peoples attention, so 30 minutes seems to work.

There are many Podcasts on Health and Fitness out there and our goal is not to just add more noise to an already noisy genre, it is to deliver an informative, easy to understand podcast where we will share our experience and views on the ever-changing world of health, diet, weight loss and fitness. We want to cut out a lot of the jargon which often just confuses people more and also distinguish between what's marketing and hype and get down to what works and what doesn't for health, fitness, diet and fat loss.

2018-01-19 14:13:15

My New Years Resolution

For years I had a goal of running a marathon someday and a the end of 1997 the opportunity arose because Ryder Truck Rental, the company I was working for at the time were offering charity spots for the 1998 London Marathon in the UK (the London marathon is sold out every year with over 30,000 runners competing and they always put aside a few thousand charity place, that at the time were in excess of $3000 per spot) so I jumped at this chance!

So I made it my 1998 New Year resolution to get fit and run a 26.2 mile marathon race in April same year, the only issue now was to get from being able to comfortably run half a mile and now adding 25.7 to that to be able to get to my goal. So remembering these were pre-internet days so I had to come up with a plan to get me there, I decided to run 5 days a week and just increase my distance periodically, what could go wrong! The other issue was that I was a little overweight at the time, but of course, I thought running would solve that problem, right?

So off I went, new runners on my feet and a New years resolution motivating me all the way. We were living in the UK at the time so remember the winters are not as harsh as Winnipeg so running outdoors is not really an issue year round. The training was going ok and I had convinced myself that If I could get to 18 miles I could muddle through the last 8 on the day, so the mould was set. I was checking in with my coworkers and one was already running high mileage and one was on my level, but we all decided we'd run together on the day.

2017-12-29 15:39:42