KRON 4 | Motivation… What Makes YOU Move?

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If you have trouble sticking to your exercise program, and it’s not due to a lack of desire to get fit, then it could be because the exercise doesn’t fit your personality. Everyone has their own exercise goals and needs, that is, everyone has their own ‘fitness personality’. I go through the five distinct fitness personality types with KRON 4 Morning News Weekend anchor, Marty Gonzalez.

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Fitness Personality Types

  1. Predictable
  2. Methodical
  3. Competitive
  4. Social
  5. Dynamic

#1 – Predictable

  • Thrives on routine
  • Is a reliable, independent and stable exerciser
  • Goes to the gym and develops rigid schedules and regimes

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Apple c heart symbol_40x54Fit Tip: Due to the lack of variation in your exercise program, you may hit a plateau by doing the same routine and become frustrated. By incorporating resistance, circuit or high intensity interval training and/or adding new activities each week, the positive physical changes may help reboot your enthusiasm.

#2 – Methodical

  • Likes organization, discipline and routine (but isn’t as rigid as the ‘Predictable’ exerciser)
  • Thrives on social interaction
  • Loves structured group exercise

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Apple c heart symbol_40x54Fit Tip: Exercising alone would de-motivate you. You would benefit most from joining a gym, hiking/biking in groups, or taking a group fitness class.

Continue reading “KRON 4 | Motivation… What Makes YOU Move?”

KRON 4 | What to Eat After Exercise

Consuming the ideal foods and fluids after your workouts is vital for optimal fitness. But figuring out what you should eat and drink can be confusing. I talked with KRON 4 Morning News anchor, Marty Gonzalez, and deciphered what to eat — and when.

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Recovery Nutrition 

Recover nutrition has two primary goals: 

    1. To replace what’s lost during exercise, such as fluid and fuel
    2. To promote muscle building and repair

General Post-Exercise Guidelines

  • Consume 1.0 to 1.5 grams carbohydrate (CHO) per kg body weight during the first 30 minutes after exercise and again every 2 hours for 4 to 6 hours.
  • Consume 15 to 25 grams protein during recovery.
  • Drink 16 to 24 oz. of fluid for every pound of weight lost during exercise

The Window of Metabolic Opportunity

After exercise, your body is starved for nutrients and quickest at absorbing them during the first 30 minutes after exercise and at two-hour intervals for 4 to 6 hours.

The earlier you eat carbohydrates within this window, the faster you’ll replenish your glycogen (energy) stores. Once depleted, it generally takes 24 hours to fully replenish these reserves. Waiting too long to eat can impair your performance and function.

Eating Carbs Immediately After Exercise is NOT for Everyone

Carb consumption right after exercise is important if you:

    • Work out daily.
    • Train or compete multiple times a day.
    • Participate in high intensity or prolonged exercise.
    • Have defined fitness, muscle mass, and performance goals.

If you’re an occasional exerciser or rest one or more days between intense workouts, nutrient timing isn’t critical, but the nutritional components of recovery are still required.

Be sure your intake of CHO is adequate and consumed within a reasonable time after training.

NOTE: In general, consuming a high CHO snack with some protein during recovery is a good practice for athletes and avid exercisers.

Food Planning

Planning post-exercise and post-competition snacks/meals to fit within the recovery window will take some time at first. You’ll need to figure out what, how much, and when to eat as well as how to make the food available after your workout.

Immediate Post-Exercise Snack   

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