RPE Fitness Blog

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

Where's your threshold?


The word “threshold” was originally thought to come from the thresh (wheat stalks after the grain was removed) that was put at the foot of a door in homes in medieval Britain to hold the chaff flooring into the room, so when you entered the home you would cross the threshold and since then the word became used just in terms of crossing a line or reaching a limit.

The threshold we're looking at today is with regard to starting an exercise and/or new diet plan and why some of us fail to follow through on the goal. The blame for our failure with a new health paradigm is that we either lack motivation, fall off the wagon, need to cheat, have no time, too busy, etc., but what if it was that we had just reached our threshold of things that we can achieve in 24 hours?

2016-02-02 13:37:18

Simple Morning Detox


We see lots of different commercial detox diets, drinks, potions, protocols etc to supposedly cleanse your body. Well, we all have 1 liver, 2 kidneys, 2 lungs and lots of skin to use to detox our bodies naturally, but sometimes they just need a little help and not lots of $$ of product. Here is a cheap, simple and effective detox drink to add to your morning routine.
There are 4 ingredients water, turmeric, lemons and raw apple cider vinegar.
Turmeric helps with arthritis, heartburn, diarrhea, intestinal gas, stomach bloating, loss of appetite, liver health and gallbladder disorders.
Fresh Lemon juice is a rich source of vitamin C and helps with the common cold and flu, it is also used to aid digestion, reduce pain and inflammation, improve the function of blood vessels, and increase urination to reduce fluid retention and help with kidney stones
Apple cider vinegar may help lower cholesterol lower and blood sugar levels. It is also great for general detoxification, skin health, and high blood pressure. Raw apple cider vinegar has also been shown to make people feel fuller, so may help with weight loss.


2016-01-29 18:46:40

Why am I not sleeping? I want to sleep; I just lay there and can’t switch off.

Sleep is greatly underestimated when it comes to health and weight loss. There are so many bodily processes that go on when we sleep that to rejuvenate us. Inadequate sleep is a common place; it is a worldwide epidemic, especially in industrialised nations. We're a world of workaholics. Most of us have to work for a living and the boss sets the hours, we just try to cram in a life around the work day. Work and stress are huge factors that affect our sleep, but they’re not the only reason.

Why am I not sleeping? I want to sleep; I just lay there and can’t switch off.

Inadequate sleep can be caused by a multitude of things; a common one is excess secretion of the stress hormone cortisol due to a drop in blood sugar in the night. Poor blood sugar regulation by the body due to insulin resistance means the body cannot keep blood sugar at a safe level for the brain, the brain needs a certain amount of glucose to operate, when this level drops to low the brain needs to correct this quickly so cortisol is released which stimulates the liver to release sugar into the blood to bring up the level. It just happens that cortisol is also the hormone which wakes us up in the morning, hence you wake up at sleeping worker3am and you just can’t fall back to sleep afterwards, excess cortisol also leads to belly fat accumulation, and systemic inflammation. If you're working out hard every day on top of the poor sleep, your cortisol problem is being compounded. Eating clean and exercising can mitigate a whole lot of problems, but it can't solve them all. In the end, lack of sleep will always catch up to you. Maintaining a stable, circadian rhythm allows for a stable sleep schedule, which in turn promotes a strong immune system, steady energy levels, productive workouts, and a lower risk of degenerative diseases.

2016-01-25 20:27:02

Developing Great Core Strength

The term "core" is used in fitness magazines, on TV, well everywhere really. Everyone seems concerned with theirs and when I meet with new clients one of the first things they say is that they need to strengthen their core!
A strong core area is important for posture, stability, lifting, sitting, etc and when you think about it the legs and arms all attach to it and use it for support and for leverage.

So what is the core?

When you say core most people think of 6 pack abs with a tight layer of skin pulled tight over them, but the 6 pack muscles are just the surface muscles, the ones that do the work are underneath. The core muscles are layered and they are also angled and wrapped around the torso to give strength and stabilitycore muscles in all directions. It is the muscles that flank the spine, it’s the muscles of the pelvic floor and diaphragm, some would argue that it is even the hip, chest and upper back muscles too, as they all interconnect.

2016-01-20 13:55:14