Saltire Strong

Rate of Perceived Exertion (RPE) is a term you’ve maybe seen tossed around in relation to strength training programs, but what does it mean, and why do people use it?

RPE is a subjective way to measure the intensity of an exercise, or how difficult it feels. There are a number of different scales out there to pick from. The one we use for strength training is based on how many more reps you have left in the tank at the weight you are currently using.

For example, an RPE of 10 means you’ve maxed out and can’t do another rep. Whereas an RPE of 7 means you could have done another 3 reps before hitting failure.

RPE can be assigned in a number of different ways:

🔘Each individual working set - Set 1 at RPE 6, Set 2 at RPE 7, Set 3 at RPE 8
🔘An average of the main working sets - 3 Sets of 10 at RPE 7
🔘An average of the entire workout - RPE of 7 for the session

The goals and needs of the client, and the intention of the program, will change how RPE is used.

So why use an RPE scale?

Here are a few reasons:

1️⃣ RPE helps you hit a desired rate of intensity each strength workout versus trying to lift a specific weight. Some days just feel harder than others (based on factors like sleep, nutrition, fatigue, etc.) and therefore influence how much weight you can lift that day for the same effort.

2️⃣ When working with a coach or trainer, using an RPE scale helps you “speak the same language” in terms of a set’s effort level, even when coaching remotely. As only you can know what's going on inside your body, this becomes an effective way to communicate that back to your coach.

3️⃣ Using RPE is an easy and effective way to periodize your training. Altering the target RPE session-to session, week-to-week, and/or month-to-month, may help you avoid potential burnout and injury.

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Ever struggle with how to order at restaurants while remaining mindful of nutrition-related goals? You're not alone! Some of the most common dilemmas we hear:
🔘what to eat at restaurants when tracking calories
🔘how to not overeat in a restaurant environment

First, a hard truth: restaurant items are often packed with more calories than food we make at home. After all, the whole goal of a restaurant is to make food as tasty as possible--which often means more oil, cheese, butter, etc.

But, there's no reason to avoid eating out at restaurants, even with fat loss goals. It's all about being mindful and strategic. Here are some ideas:

1️⃣The "a step better" approach:

▪️Look at the menu and ask yourself "How can I make this a little bit better?"
▪️Ask for salad dressing / sauces on the side
▪️Opt for no cheese on a burger
▪️Ask for steamed veggies vs sautéed
▪️Skip liquid calories - have water
▪️Pass on chips or bread (save your appetite for the main course!)
▪️Split an entrée in half

2️⃣The "plan ahead" approach:

▪️Before heading out to a restaurant, look at the menu online and identify what you want, and if it fits your daily plan. Track it in advance, to lock it in.
▪️Eat a small meal or snack beforehand. Just like grocery shopping, don't go into the situation overly hungry. That makes it harder to make appropriate choices.

3️⃣The "choose protein and veggies" approach:

▪️Choosing a lean protein as the entrée is usually a good option. ▪️Get steamed veggies on the side of grilled chicken or fish, and use condiments as a dip for flavor.
▪️Often, even if something isn't listed on the menu, restaurants will accommodate a simple request like grilling up a piece of chicken or steaming veggies. Don’t be afraid to ask!

4️⃣The "is this worth it?" approach:

▪️Sometimes, a meal out is SO special, or you've been looking forward to a dish for so long, that it is just WORTH IT. Plans be damned. And that's perfectly fine on occasion!
▪️In those instances, savor every bite, be mindful, eat slowly, and enjoy. And get back to your plan at the next meal!

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Ever think a run or spin on the Peloton means having to push yourself until you’re dripping in sweat, lungs are on fire, and your legs shaking?

In the cardio and boot camp-style world, the “no pain, no gain” mentality looms large--because high intensity workouts have to be better, right?

Thankfully, that’s not always the case! Usually, a combination of long-slow and short-fast workouts, based on intensity and time spent per session, is where the real magic happens.

By Zone training--purposefully doing cardio at different intensities for varying lengths of time--you can get all sorts of incredible benefits, which may include:

▫️reducing your 5k race time
▫️improving your sleep and stress management
▫️perhaps even helping to control your hunger

Instead of grinding out the most difficult, fast-paced run every time you go out the door, training at different Zone levels helps you develop a more well-rounded, balanced level of fitness. It can also reduce excess stress on your body, keep appetite in check (as long bouts of intense cardio can cause us to overeat later on), and simply help you make faster progress toward your goals.

Zone training ensures you exercise at different exertion levels--with each level promoting a different benefit. For instance:

▫️Zone 2 improves your energy efficiency enabling you train for longer periods of time before becoming fatigued
▫️Zone 4 training helps you to run, spin, paddle, and swim faster

An effective way to be sure you hit the correct training Zone is by using Rate of Perceived Exertion, commonly known as RPE. There are many versions of RPE, but we use a scale from 1-10 (1 = no effort at all, 10 = maximum all out effort).

The below chart is the version we use with our clients.

Zone 1️⃣ = RPE 1-3 (easy)
Zone 2️⃣ = RPE 4-5 (moderate)
Zone 3️⃣ = RPE 6-7 (challenging)
Zone 4️⃣ = RPE 8-9 (hard)
Zone 5️⃣ = RPE 10 (maximum effort)

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If you like your food with a little extra heat, this spicy and slightly sweet chicken dish needs few ingredients to pack a serious flavor punch.

Sometimes I'm so tired by evening, the easy solution is to order takeout, but dinners like this are so dead-simple, they can be done and on the table in the same amount of time it takes to run out to a restaurant and grab something.

Plus, with over 40 grams of protein per serving and an appearance by the most underrated veggie of all time--the glorious green bean--this dish is both simple and delicious.

If you want to bring down the fat content, switch out for chicken breasts vs. thighs. But the meaty richness of the thighs elevates this from a bland chicken dish to something more satisfying.

Recipe serves four. Enjoy!

-- Coach Corey

A very successful few days for the Saltire Strong crew at


Won the 45-49 82.5kg class and deadlift only competition and qualified for Worlds in November.

placed 3rd in the 40-44 67.5kg class and picked up the win in the deadlift only event.

Amazing support from & keeping us fed, watered and our heads in the game.

These breakfast tacos were dreamt up using the meal prep process that I recommend to keep things very simple. No recipe needed!

Here's the formula I use to create most of my meals in minutes: 1️⃣choose a protein source
2️⃣add a veggie or fruit
3️⃣add additional carb source (if you want)
4️⃣a tiny bit of fat
5️⃣spices, herbs, or peppers = done!

In this case, I knew I wanted breakfast tacos, so I chose Egg Beaters and the turkey crumbles as my sources of protein. Then, for the veggie addition, I thought the crunchy texture of red cabbage would complement the softer texture of the eggs and turkey. Corn tortillas are my additional carb source, and the clutch vehicle to hold all those tasty ingredients to get from the plate to the mouth. :) As for the fat, in this case, it comes in the form of the turkey crumbles and a tiny bit of olive oil spray. Lastly, the whole dish gets a kick of flavor from the most important ingredients--a little bit of cumin, lime, jalapeño, pico de gallo, and salt.This is all that is needed to assemble a bright, crunchy, colorful, and balanced breakfast. Made in 15 minutes, tops!

This recipe can be easily modified with other delicious taco fixings--a few slices of avocado, or a bit of cheese would be excellent additions. I used Egg Beaters to add protein without extra fat, but using regular eggs would be a great substitution, depending on your needs and preferences. Next time, I'd add another tortilla to spread out the taco filling a bit more. Mine were overstuffed, and I ended up eating with a fork!

𝗪𝐡𝐲 𝐝𝐨 𝐲𝐨𝐮 𝐠𝐨 𝐨𝐮𝐭 𝐟𝐨𝐫 𝐚 𝐫𝐮𝐧?⁣
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Is it to clear your mind of stress? To feel the endorphins kick in mid-way through a jog, after convincing yourself to just get out the door? To challenge yourself mentally and physically? To get fresh air, take in new sights, or get lost for a few? Whatever your reason to lace them up your sneakers--jogging can be immensely rewarding for the mind, body, and soul.⁣
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As we look toward the year ahead, the possibility of taking part in live 5Ks, 10Ks and marathons seems like something we can dream about once again. Are you interested in participating in a race in 2021 or 2022? Do you want to take your running to the next level?⁣
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As I coach people to improve their running, it’s not just making them faster or able to go longer distances. I also teach people how to run with greater efficiency, and to focus on reducing injury risk. Here are some factors I adjust when coaching runners and building their plans. And, this is what I recommend you take into consideration as you create your own programming too:⁣
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𝘛𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘧𝘳𝘦𝘲𝘶𝘦𝘯𝘤𝘺 𝘢𝘯𝘥 𝘥𝘪𝘴𝘵𝘢𝘯𝘤𝘦⁣
How often and how far are you running? When does it become too much?⁣
𝘚𝘱𝘦𝘦𝘥 𝘢𝘯𝘥 𝘪𝘯𝘵𝘦𝘯𝘴𝘪𝘵𝘺 𝘰𝘧 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘳𝘶𝘯𝘴⁣
How can we adjust speed and intensity to develop mental and physical tolerance, and build stamina and endurance?⁣
𝘐𝘯𝘤𝘰𝘳𝘱𝘰𝘳𝘢𝘵𝘪𝘰𝘯 𝘰𝘧 𝘴𝘵𝘳𝘦𝘯𝘨𝘵𝘩 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨⁣
How can we incorporate strength training to build a strong, resilient body that supports running, and limits risk of injury? ⁣
𝘙𝘶𝘯𝘯𝘪𝘯𝘨 𝘧𝘰𝘳𝘮 𝘢𝘯𝘥 𝘵𝘦𝘤𝘩𝘯𝘪𝘲𝘶𝘦⁣
How can we adjust technique for different speeds (slow jogs to sprints) to improve efficiency?⁣
𝘚𝘭𝘦𝘦𝘱 𝘢𝘯𝘥 𝘳𝘦𝘤𝘰𝘷𝘦𝘳𝘺⁣
How does the role of sleep and recovery play into your body’s need to heal, repair, and develop? ⁣
𝘕𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯 𝘢𝘯𝘥 𝘩𝘺𝘥𝘳𝘢𝘵𝘪𝘰𝘯⁣
How do you fuel and hydrate properly for running success?⁣
𝘔𝘪𝘯𝘥𝘴𝘦𝘵/𝘴𝘱𝘰𝘳𝘵 𝘱𝘴𝘺𝘤𝘩𝘰𝘭𝘰𝘨𝘺⁣
How can we develop your mindset to improve running performance?⁣
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So...what are your hopes or plans for your running this year? We’d love to hear about them!⁣