RPE Personal Training And Online Coaching

19/12/2025

FUN FACT

Royal Huddleston Burpee Sr, this is the inventor of the famous burpee exercise done all over the world.

He invented this movement as part of his PHD studies.
It was invented in 1930, and is still used to this day.

It was hated then and is still hated now 🤣

Now you know this was named after a real person.

19/12/2025

High Cortisol?

There’s way too much freaking out about cortisol out there now and fixing it! More “remedies” of course abound to throw your money at, for what truly isn’t a real problem for most of us.

Weight gain gets blamed on high cortisol versus examining the fact that we are consuming too many calories.

Cortisol isn’t the enemy. Your body actually needs it, it’s part of how you wake up in the morning and deal with challenges.

When can it be the problem? When cortisol stays high for too long, it starts working against you. How?

Cortisol becomes harmful when it stays high for too long. Here’s the simple breakdown:

❇️It breaks down muscle instead of building it.
❇️It stores more fat around your belly.
❇️It messes with your sleep and makes you feel wired but tired.
❇️It weakens your immune system, so you get sick easier.
❇️It makes you crave sugar and junk food, which just keeps the cycle going.

Here are my top 4 ways to bring it back down if you feel like yours is off:
(Notice no supplements in this list)

✅Eat like you care about your body

That means nutrient-dense foods—protein, healthy fats, quality carbs. When people get stressed, they either skip meals or inhale junk. Both put even more stress on your system.

✅Get sunshine in your eyes.

Cicadian rythms in your body are set by the sun.
This helps set your internal clock so you sleep better at night—and good sleep is a cortisol killer.

✅Take 5-10 minutes for yourself.

Close your eyes, get comfy, imagine co**se pise at the end if yoga! Think inwardly to tune into body and mind. Think Gratitude and all the positive things going on in your life. Or just be.

✅And sleep 😴 , at least 7 hours a night is optimal

19/12/2025

💥 Stop Letting the Scales Ruin Your Day 💥
You didn’t gain 3lbs overnight — unless you secretly ate a small car, you’re fine. 😆

The scales lie. They change daily because of things like:
⚖️ Water retention (hello salty dinner 🍕)
⚖️ Hormones doing their monthly drama 🎭
⚖️ How recently you ate, drank, or ahem went to the loo 🚽
⚖️ Muscle gain (yes, that’s a GOOD thing 💪)
⚖️ Sleep (or lack of it 😴)
⚖️ Stress — your body clings to everything when it’s stressed 😬

So instead of letting a random number decide your mood, try tracking your progress like this:
📸 Take progress photos – front, side, back (no filters, promise yourself honesty!)
👖 Pick that pair of jeans and test the “zip-up challenge” every few weeks
💪 Notice your strength — can you do more reps or lift heavier?
🔥 Energy levels up? Mood better? Sleeping like a champ? Those count too!

Remember: the scales measure gravity, not glow-ups.
Keep going — your body’s changing even if the numbers don’t show it yet ❤️

18/12/2025

18/12/2025

🍸 Can You Lose Fat and Drink Like a Fish?

Short answer: Yes… but you’ll be swimming against the current. 😉

Here’s what actually happens when you mix fat loss with a few “just one more” beverages:

1️⃣ Your Body Hits the Pause Button on Fat Burning

When alcohol enters the chat, your body goes:
“Everything stops. We’re dealing with THIS now.”
Since alcohol can’t be stored, your body prioritises burning it off before fat.
Translation: your fat loss takes the night off (just like you did).

2️⃣ The Drunchies Are Basically a Superpower — For Eating

Alcohol lowers inhibitions and increases hunger.
Suddenly you’re Michael Phelps-level dedicated… to a kebab that wasn’t even on your radar five hours earlier.

And yes, that 2am garlic mayo counts.

3️⃣ Sleep Gets Worse → Cravings Get Worse → Choices Get… also worse

Alcohol messes with deep sleep, the exact sleep that helps regulate appetite hormones.
So the next day you’re tired, hungry, and making bargain-bin decisions.
(“Crisps for breakfast? Yeah, I’m basically an athlete.”)

4️⃣ Hidden Calories = Silent Ninjas

A pint? 200+ calories.
Wine? 150-ish a glass.
Cocktails? Basically liquid dessert.
Those calories don’t look big individually… until they unionise.

5️⃣ HOW TO DRINK AND STILL LOSE FAT

You don’t have to become a saint — just be strategic:

✔️ Set a drink limit before you go
✔️ Hydrate between drinks (yes, even if your friends judge you)
✔️ Choose lower-calorie options
✔️ Eat before you go out so you don’t inhale the takeaway menu
✔️ Plan a normal breakfast the next morning instead of “hangover roulette”

THE BOTTOM LINE

Alcohol won’t ruin your fat-loss journey…
…but it absolutely loves to make it more difficult, inconvenient, and mildly chaotic.

Think of it like a toddler: fun in small doses, destructive when unsupervised. 🍹🔥

17/12/2025

1. Review Nutrition (Without Dramatic Cuts)

Plateaus often come from small changes adding up.

Track intake for a few days to spot hidden calories.

Check portion creep — especially oils, dressings, snacks.

Increase protein to help satiety and muscle maintenance.

Eat more whole foods over processed choices.

Check liquid calories (coffee drinks, alcohol, smoothies).

2. Look at Training Load & Variety

The body adapts. Shake things up.

Increase intensity (heavier weights, intervals, hill work).

Add variety to challenge new muscle groups.

Strength train regularly — more muscle = higher energy burn.

Check recovery (overtraining can stall progress).

3. Reassess Daily Movement

Small lifestyle activity matters more than people think.

Increase steps (aim for a realistic bump: +1–2k/day).

Break up long sitting periods with short movement bursts.

4. Manage Stress & Sleep

Often overlooked but major plateau contributors.

Low sleep disrupts hunger hormones.

High stress can increase cravings and reduce training quality.

Encourage simple routines: wind-down time, breathing exercises, better sleep hygiene.

5. Hydration & Digestion Check-In

Mild dehydration can affect energy and workouts.

Increase water, especially if exercise volume is higher.

Ensure regular fibre intake for digestion and bloating reduction.

6. Adjust Expectations & Celebrate Non-Scale Wins

Plateaus are part of the process.

Look at measurements, photos, fitness improvements, clothing fit.

Weight loss isn’t linear — body recomposition happens.

7. Create a Short “Reset Week” Plan

Helps break mental & physiological stagnation:

Focus on sleep, hydration, and consistent meals.

Slightly reduce sodium and processed foods to help water retention.

Add one new challenge: more steps, new class, or heavier lift.

8. Revisit Compliance With Honesty & Compassion

Ask:

Are you following the plan 80% of the time?

Any lifestyle changes recently (work, hormones, routine)?

Is emotional eating creeping in?

This isn’t blame—just clarity.

9. Encourage Patience & Trust

Plateaus aren’t failure — they’re feedback.
Often you are closer to a break through than you think

16/12/2025

REMEMBER EVERYONE, NOWS THE CHANCE TO BOOK IN YOUR SESSIONS AND PLANS WITH ME TO MAKE SURE YOU HIT YOUR 2026 GOALS IN YOUR HEALTH AND FITNESS JOURNEY

I STILL HAVE AVAILABILITY BUT THEY ARE BEING TAKEN FAST

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