RPE Personal Training And Online Coaching

08/12/2025

Now, I’m ready to settle one of the longest-running debates in the history of fitness….
Morning workout or Evening workout??
Which is more effective?
What time of day SHOULD you workout?

The answer?

The best time to workout is the time that you will actually DO it. 🙌🏻

Sure, there are pros and cons to either. But no matter what time of day it is, the workout that you do is 100% better than the workout that you don’t do.

The best time is the time that actually fits within your schedule and lifestyle and makes you FEEL the best. 😊

I personally love doing cardio/weight training first thing in the morning...mostly for the convenience! It starts my day off right with a win, and it's great to get it out of the way in case any unforeseen issues come up later that might get in the way of an afternoon or evening session - at least I always got my workout session in!

02/12/2025

23/11/2025

Hitting the gym this morning 💪 holiday or not, I'm still smashing it 💪

22/11/2025

This is what one can of coke a day for a month looks like. 😯
However we need to remember that sugar is NOT EVIL and just eating it won’t cause weight gain.

Excess sugar in our diets will add in extra calories. If you consume more calories than you don't burn, you WILL gain weight and it is easy to over consume sugar; Just look at what one coke a day adds to your diet.

If your diet consists of mainly high sugar foods, but you are under consuming on kcals, you will lose weight, but you may become malnourished, as your body may not have sufficient nutrients to operate.

09/11/2025

Are All Proteins the Same? Let’s Break It Down! 🥩🍛🥦

When it comes to protein, not all sources are created equal. The way your body absorbs and uses the protein you eat depends on its source, and here’s why:

Meat & Animal Protein:
Meat, eggs, dairy, and fish are considered complete proteins, meaning they contain all nine essential amino acids that your body can’t produce on its own. Your body absorbs about 80-90% of the amino acids from these sources. Animal proteins are highly bioavailable and are often considered the gold standard for muscle repair and overall health.

Legume Protein (Beans, Lentils, Chickpeas):
Legumes are a fantastic plant-based protein source, but they are usually incomplete proteins (meaning they lack one or more essential amino acids). However, they provide a wide range of health benefits, including fiber and vitamins. You absorb around 70-80% of the amino acids from legumes, and combining them with grains (like rice) can help form a complete protein, maximizing absorption and nutrient benefit.

Vegetable Protein (Broccoli, Spinach, Peas):
Vegetables also contain protein, but they vary in bioavailability depending on the type. For example, peas and spinach are relatively high in protein, while others, like broccoli, are lower in amino acid content. Your body can absorb between 60-90% of the amino acids, but veggies are often paired with high fiber, which can slow down digestion and reduce absorption. Despite that, they bring tons of vitamins, minerals, and antioxidants to the table. 🌱

The takeaway? Not all proteins are absorbed at the same rate. For optimal health, aim for a variety of protein sources—mixing both plant and animal proteins can help you hit all your nutritional needs!

02/11/2025

Walk Your Way To Good Health!