RPE Fitness Blog

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

Let your kids be the reason you live a healthy lifestyle, and not the excuse you don’t!

While talking with clients we often hear that the parents have problems scheduling in their own exercise and/or being able to make healthy meals because they are having to run kids all over the place for a sports practice or game anywhere from 4.30 – 10 pm most evenings and on the weekends. It seems they have their kids in every sport or music lesson possible whether it’s summer or winter and they run around like headless chickens trying to meet seemingly impossible schedules. Now we know that people are going to say well you don’t have any kids and so don’t know what it’s like, but we know parents who have cut back on after school activities and reaped the benefits and also we are possibly able to look at this from a different perspective as we are not caught up in this seemingly crazy whirlwind.


It is completely understandable that every parent wants to see their kids do well, but in reality what is the cost to you and the family’s overall health? We could argue that cutting back on some after school activities gives you more time to create great meals and regularly exercise which in the long term benefits you and your kids by; not making you sick and overweight right now; increasing your longevity, so as to enjoy time with grandchildren in the future; reducing damaging stress on you and the family and by being able to spend more time together participating in activities together as a family.

2016-09-20 18:26:43

Are you suffering from reward deficiency?

A client asked me the other day “Why do you workout?” I pondered for a second and replied, for the love of doing it and it’s good for me with the benefits of improved overall health.


As fitness professionals we are taught from the get go to instill the necessity for goals with clients as there is a great deal of research supporting how humans are very goal orientated and it is the best way to keep people focused and motivated and we use goals like running a race, 

2016-09-13 21:16:18

Why Can't I lose Weight Running?

The question often comes up about exercising for long periods of time and achieving little to no weight loss, especially with people who participate in endurance events like ½ or full marathons and triathlons. The logical assumption is that if we exercise for long periods of time that we will “burn” calories and lose excess weight and as most find out, this is not necessarily the case.


The body needs energy to work efficiently while exercising, so for example if a person were 190 lbs with 35% body fat and then progressively reduced their weight to 150 lbs with a 25% body fat (which is a healthy # for females) then the total weight loss is 40 lbs, factor in water and muscle loss and the fat loss total could be approximately 30 lbs. Now the standard measurement of potential energy stored in fat is 3500 calories/lb and the average human uses 100 calories to run 1 mile, so all things being equal the potential energy stored should be enough for a person to run just over 1000 miles, so approximately from London to Barcelona or New York to Memphis or about 40 marathons! Now you may or may not know this but most runners tend to ‘hit the wall’ at about 18 – 20 miles, which is when stored muscle energy (glycogen/sugar) depletes yet there is still stored fat energy, the analogy I think is the easiest to understand is it’s like a gas tanker truck sitting on the side of the road having ran out of fuel but the cargo tank is still full.

2016-08-23 13:52:27

20 Calories

As you have probably see in the news and press over the last while sitting has been branded as the new smoking! We know sitting for long periods is not physically good for us, yet most people sit to eat breakfast, in the car, at work, at lunch, on the drive home, at supper, in front of the TV, which can all soon accumulate to many hours in this fixed position.

We have addressed the issues with sitting in a previous newsletter which looked at stretches and mobilizing the hips, but what if we actually tried to sit less and also gain the added bonus’s of improving muscle tone and of using more energy at the same time?


2016-07-26 15:03:40