Happy #WorkoutWednesday!  Today I just want to share a few of the ways I’ve gotten physical activity over the past week, and a bit more about the exercise “recovery window” I talked about in my last WorkoutWednesday post.

This figure, found in Nutrient Timing: The Future of Sports Nutrition,
completely changed how I eat after exercise.  Take a sec and really look at this.


The word “anabolic” (on the y axis) basically means “building” – in this case, the process of your muscles taking up nutrients to repair themselves and get stronger, bigger, and more efficient.  The curve represents muscle insulin sensitivity, which means your cells’ insulin receptors are on high alert, and ready to uptake carbs (in the form of glucose).  Between half an hour and 45 minutes, it decreases by 20% and then continues to do so at about the same rate until 2 hours after you’ve exercised.

What does this mean?  It means you need to eat something so that it’s ideally hitting your system in the 15-30 minute post-workout period of time.  It should be mostly carbohydrates and protein…I try to drink chocolate milk within 5-10 minutes to ensure I get what my body needs, when it needs it.  (If you’re trying to lose weight, you should still adhere to this window!  Just make sure you account what you eat INTO your daily calorie goal, not on top of it.)

So what have I been up to?  I had a pretty exciting, varied week of workouts, if I do say so…

I’ve been doing yoga regularly for about the past 2 years now, and in almost every studio in the District.  This was at Quiet Mind Yoga in Colubmia Heights.


My good friend Holly gave me a voucher for ballet classes:


I ALWAYS do a Turbo workout or two during the week…High-Intensity Interval Training (HIIT) means you do brief, intense spurts of exercise (like jumping, leaping, and diving) for a minute or two, then chill out for a minute or two, then do it again…and no one will get you through this like Chalene! (Also pictured are my blue weighted hand gloves (Weighted Sculpting Gloves: Great for TurboFire & Turbo Jam – 1.5 lbs Set)
to help tone up my arms while I flail around doing jumping jacks and burpees.)


Finally, a nice long run on a rainy day down Rock Creek Parkway, past the monuments, and back up through the city.  Hot pink shoes and dragon t-shirts make you run faster, I think…


How’s your of working out going?