Pre and Post Workout Nutrition

Your ability to have a great workout/run can be affected by what you eat before and after you train. Not only that, but your ability to refuel yourself after your workout will have an even greater impact on your future training sessions/runs.

Whether you train in the morning, afternoon or evening, your body relies on its main fuel system (glycogen) to give you the energy your body requires. Glycogen is our energy "bank" and it is "stocked" with glucose (blood sugar). Glucose is the simplest form of carbohydrates available to us. In order to provide our bodies with a constant flow of energy, it is better to have a carbohydrate such as oatmeal, sweet or red potatoes, berries, or whole-wheat bagels. If you don't have an hour to wait then a better choice would be some fruit such as an apple or banana. Drinking some Green Tea before your workout can also provide you with some caffeine (about 1/3 of the amount found in coffee) as well as some important antioxidants. Antioxidants will attack Free Radicals that are trying to destabilize a healthy cell.

Immediately after your training session it is very important to replenish your energy bank (Glycogen) by having some simple carbohydrates (fruits) with a little bit of protein. The ratio of carbohydrates to protein should be 4:1. A good example of this would be some low fat cottage cheese with some grapes. Protein shakes, as long as some fruit is added to them, can also be a good choice. It is more important to have carbohydrates after a training session than protein.
At Body For You, I will customize a pre and post workout nutrition plan that will enhance your training and allow you to train more effectively with greater results.
Email me and get started today!
gregdcruz@rogers.com

The "science" behind effective weight loss

So many of us are concerned with weight loss but not enough of us are aware of how this is accomplished.
There is a science that must be applied on a consistent basis in order for us to lose weight. Weight loss occurs when are energy expenditure is greater than our food intake. However, too much of negative energy "balance" can cause a loss in muscle tissue and NOT unwanted body fat. Once I calculate your Resting Metabolic Rate (RMR) I then have to look at where else you are burning calories from (exercise, work, etc.) Your RMR is the amount of calories your body needs in one 24 period while at REST. Each of us have a unique RMR and this is based on your age, height, weight, sex, and body fat%.

There is 3,500 calories in 1 pound of body fat. In order to create an energy "deficit" I have to reduce the amount of calories by 500 per day (500 X 7= 3500) which amounts to a weight loss of 1 pound. In order to lose another pound per week you need to exercise enough to burn at least 500 calories. This can be accomplished by as little as 40 minutes of high intensity cardiovascular training or weight training.

At Body For You, I take all the "guess work" away from you and will develop a plan suited to meet your unique needs.
To get started please email me:
gregdcruz@rogers.com

How to keep yourself motivated through those tough times

Now that you have made the commitment to a healthy lifestyle it is important to have "mini goals" to keep you focused. When I talk to my clients about motivation, many of them look too far into the future instead of creating small goals along the way.
These goals can be as simple as getting into a smaller pant or shirt, being able to run farther and faster without stopping, and or being able to lift more weights than they could before.
Once these mini goals are accomplished you can celebrate the accomplishment and then set another goal to work towards.
I often tell my clients to hang up a smaller size pant in their room so they can see it everyday when they wake up. As the temptations grow to fall back into old habits of eating, I tell them to think about those pants and ask themselves if they are getting closer or farther away from wearing those pants by the food choices they are making.
Whatever you choose to use as motivation, don't forget to make it your OWN. In the beginning you will find that you will get encouragement from almost everyone you meet. However, as the days and weeks progress these same people will not be there to lend you support as your improvement only reinforces their own unhealthy food choices. It is this time that you must rely on yourself to stay focused and motivated to complete your goals.
Good luck!
gregdcruz@rogers.com

New Year.........New Goals!!

The start of a New Year is the time to reflect on past accomplishments and look forward to realizing new goals. For some, this will include losing a few pounds, competing in a new race or beating a personal best time in a 1/2 or full marathon.
Why is Nutrition so important in helping you achieve these and other goals? Ask yourself how often you lift weights or run per week. Then ask yourself how often you eat per week. Get the picture?
In order to determine what you need to be eating you first must learn what you are currently eating.
Body For You will determine not only what you need to eat now but what changes you will have to make in order for you to not only achieve your goals but surpass them.
Don't be fooled by quick fixes as these do not work long-term.
Get started TODAY by contacting me at:
gregdcruz@rogers.com

Carbohydrates are a Runners BEST friend!

Yes, that's right! Forget what you have been told by the High Protein Diets. As a runner you need to make sure that your energy "bank" (Glycogen) is fully loaded and ready to provide you with the energy necessary to complete those long distance races.
If you don't have enough Glycogen then your body will have to rely on less efficient energy sources (Fat and Protein) and if that's the case then you will be at a competitive disadvantage. Why waste all that great training because you are unsure about what to eat leading up to a race?
Body for You will determine the proper amount of carbohydrates, proteins and fats that your body needs in order to get the most out of your training.
Get started TODAY!

Package Deal ($100.00) Analysis of 3-day diet, 1-week meal plan and 2 pounds of high quality protein. This also includes regular emails and 1 adjustment to the meal plan 2 weeks later.

Analysis and 1 week Diet ($75.00). This also includes regular emails and 1 adjustment to the meal plan 2 weeks later.

Be a Leader NOT a follower!
There are new "diets" popping up everywhere and they all promise quck results. Don't fall into this trap! To achieve and MAINTAIN your goals, you need to find the proper balance between nutrition, exercise and rest. Body for You will show you how to modify your eating so that it fits into YOUR lifestyle. 

How to get started?

If you are serious about getting professional nutritional counseling then what I need you to do is to record what you are eating for a period of 3 days (2 weekdays plus 1 weekend). Once this is completed then please email this information so I can analyze your current eating pattern.
I will determine what changes need to be made in order for you to reach your goals.
The price for the analysis, a 1 week meal plan and a 2 pound tub of high quality protein powder is $100.00
For more information, please email me.