Satisfied Clients

Mark, I just wanted to pass on a note of thanks for all of your help. With my crazy schedule, it's hard to get in enough workouts during the week. I know that stretching and being flexible are important. Since I have had sessions with you, my workouts are more intense due to the flexibility work that we do. Mark, you take time and care about the people that seek your help, like I have. Trainers may talk about benefits, but you provide them without question. Keep up the good work!"

Mike Dipasquale, WSVN Channel 7 Sports

I am full of energy already today, since I FINALLY got to the gym. In fact, I FEEL GREAT!!!!!! I even felt "fuzzies" on my way back to my apartment after the workout. Just wanted to let you know that I did the exercises that you taught me that I am going to try to go again tomorrow morning and Thursday morning. Have a great day!

Marielis Rivera, ESQ.

Mark is a great trainer and motivator. His unique approach to cardio-based weight training combined with his solid nutritional guidance has gotten me great results- gaining lean muscle mass and decreasing body fat.

Dave Wallace, Sports Insider

Joanie and I want to let you know that you have really made a difference in our lives. We feel better than we have ever felt. Your workouts are awesome! You seem to really care. Best of all, you make it fun. You're a great trainer and a great person, Mark. Thanks!

Christina C & Joanie V, Friends

Wow Mark! I never thought I would actually be looking forward to my workouts! Thank you so much for your help. I have never looked or felt better and I'm even hitting the golf ball further.

Jorge Balboa, 66

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Miami Personal Training Newsletter

July 2008 Get Fit! Stay Fit For Life! Newsletter

IT'S GETTING HOT OUT THERE

If you've been outside lately, there is no doubt that you've noticed the rising temperatures, especially under the blazing sun here in South Florida. One thing many people forget to pay attention to while enjoying the outdoors is staying properly hydrated. In fact, most people don't even think about drinking enough water regardless of what time of year it is.

Water is our body's most important nutrient, and it is second only to oxygen as an essential to sustaining life. Our bodies are about 2/3 water; and every type of body tissue contains water in varying amounts. For instance, muscle is approximately 75% water while fat is only 25% water.

"How Do I Know When It's Time to Drink?"

If you're thinking, "when I'm thirsty," most experts would say that you are wrong. Thirst is not widely considered a reliable indicator that it's time to drink. If you wait that long, you are already entering the early stages of dehydration. This is why you need to stay on top of your daily fluid intake to be sure you are keeping hydrated.

"How Much Water Should I Have?"

There really is no straightforward answer to this. The popular "eight glasses a day" rule is just about as scientific as saying "everyone needs a 2,000 calorie diet" -these don't account for a person's weight and size. The truth is that there really is no definitive answer to the question yet. There is a good approximation, though:

Drink half of your bodyweight in ounces every day.

Although this is a basic approximation, it does individualize the recommendation somewhat to a person's size. It also errs more on the side of drinking extra water, rather than drinking too little. For instance, a 120-pound woman should drink roughly 60 ounces of water daily.

If You Are Exercising, You Need to Drink More

Experts do agree that if you are exercising, you need to drink substantially more. In addition to your daily goal, drink 8 ounces of water before you begin your workout. Then for every 15 minutes of exercise you do, you should have 4 to 8 additional ounces. Finally, once you are finished with your workout, drink another 16 to 24 ounces. That's a lot of water- around a gallon every day you exercise- and I can guarantee it's more than you have been drinking.

Some Other Points:

Having enough water in your diet can increase energy and improve the appearance of your skin, according to nutritionists.

Water can act as an appetite suppressant. It is possible that when you feel hungry, you are actually thirsty.

If you are having a few alcoholic drinks, try alternating your drinks with a glass of water.

Start your day with 16 ounces of ice-cold water. It will jump-start your metabolism.

Muscle is 75% water. If you want to build more muscle, you need to drink more water.

Most studies show that tap water is just as safe, and in some cases even safer, than bottled water.

Sorry, alcohol doesn't count towards your daily goal.

Develop the habit of drinking more water now and continue it all year long. I guarantee you'll be feeling better before you know it.

Now go get a glass and remember:

YOUR BEST YEARS ARE STILL AHEAD OF YOU. We'll Help You Get There.

Yours in Health,
Mark Spreizer, President
mark@sustainableshape.com

SPECIAL DISCOUNT ON IN-CONDO PERSONAL TRAINING

We're celebrating our Two-Year Anniversary with a special sale. If you've been thinking about beginning a fitness program with us, now is a great time to get started. We're offering a discount for a limited time on one of our most popular services. Get fit and healthy in the comfort and privacy of your own condominium with our In-Condo Personal Training.

"I'm interested! Contact me to schedule a free in-person consultation at my location!"

THIS MONTH'S NEW CONTENT

We've posted some amazing new workout info to our Content Section. Check out three new-posted fitness articles:

Bathing suit season is here and you're probably wondering how you can make your abs look a little tighter at the beach. Get some great ideas on new ab exercises in "3D Abs," by Nick Nelson.

Do you feel like your metabolism is out of breath? Inject some new life into it with the tips and info in "Revive Your Metabolism," by John Berardi.

Finally, explore a more holistic perspective on health and fitness in "Chi to be Healthy," by Joshua Rubin.

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