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Hey Everybody!

I hope you have had a wonderful Fall. These past few months have really flown by. I was in Chicago for Midwest Mania last month...and I had the last Mania in Boston this past weekend, which definitely ended the Mania season on a high note. I love Mania weekends. I get to share my passion with others and meet so many wonderful people. I feel so very fortunate.

I am still working on completing my book and getting the Horizontal DVD Club started. Both are taking much more time than I had expected. Things are never easy! I was hoping to get them both finished this month, but that is not going to happen. I think a realistic goal at this point will be the first of the year, which is actually a great time to get things started!

Although the holidays are around the corner - and we all know how difficult this time of year can be - I feel that you KNOW what to do...you just have to do it. If you were not on board with Fuel + Fitness last year, check out the holiday eating/exercising tips on the Fuel + Fitness October 2009 newsletter. Today, I want to go over the importance of water. As I have gotten older, I’ve realized how important water is for a healthy body and for weight loss. Most of my clients do not drink enough water. I am not talking about diet drinks, or coffee...I am talking about plain water. Your body is 50-60% water, so even mild dehydration will impact your body’s ability to function properly.

Water is important for so many reasons:

  • It boosts your metabolism - anything that does that is worth drinking.
  • It flushes toxins out of your body and helps you get rid of sodium if you are bloated or have had a high sodium meal.
  • Dehydration causes you to feel tired and fatigued.
  • Your brain is 85% water, so it will function better and you will feel less stressed when you are adequately hydrated.
  • Water helps prevent muscle cramping and helps transport oxygen, so that you can exercise longer and stronger, before “hitting the wall.”
  • It nourishes the skin and plumps up skin cells. Dehydration deepens fine lines and wrinkles.
  • Water is also essential for digestion and normal bowel function.
  • Your body can survive a long time without food, but not without water.
  • Water is essential for every organ system.

Realizing how important water is...you are wondering how much do I need. At LEAST 8- eight ounce glasses a day and sometimes more. It depends on the weather and how much you sweat during a workout. So, during the holidays try to focus on drinking more water. Whenever I do, weight maintenance or loss is always easier. I have heard this through the years, but never really believed it until now.

Until next time...have a wonderful holiday season, keep eating clean, getting Horizontal and drink your water!

• Make sure you are adding interval classes or workouts to your cardio mix.

• Don’t forget to cross train. When you do the same thing all the time, you do not burn as many calories and you increase your chances for injury.

• Don’t forget to stretch after each workout. Even 5 minutes of stretching makes a huge difference in flexibility. Being flexible will help you workout harder and avoid injury.

• Try to incorporate yoga into your fitness routine once per week.

• Use one of the basic Horizontal DVDs when you are in a time crunch. Getting Started, Getting Stronger require no equipment and can be done in 20 minutes. Get Rolling requires 20 minutes
and a stability ball. All three will give you a great total body workout in minimal time.


• Drink at least 8 - eight ounce glasses of water per day.

• Add lemon or lime to add flavor if desired.

• Can drink sparkling water or tea with lemon instead of plain water. During the cold months, try hot decaf tea with lemon. It will help keep you warm and help you meet your fluid needs.

• For optimal athletic performance, weigh before and after workouts. Drink 16 ounce of water for each pound lost. Proper hydration is vital for performance.

• Tis the season to gain weight.. be careful with your holiday eating. Remember, exercise can NOT burn off excess holiday indulgences. Check out Fuel + Fitness October 2009 news letter for tips to
get you through the holidays.


Recipe of the month
Maple Glazed Salmon (Cooking Light)

1 tsp paprika
1/2 tsp chili powder
1/4 tsp ground cumin
1/4 tsp brown sugar
1 tsp kosher salt
4 (6 ounce) Alaskan salmon filets
cooking spray
2 Tbs. maple syrup

Preheat broiler. Combine first 6 ingredients, rub spice mixture on flesh side of filet. Place filets on broiler pan and coat with cooking spray; broil 6 minutes, or until desired degree of doneness. Brush filets with syrup and broil 1 minute.

This is one of the most delicious salmon recipes. Serve with sauteed spinach or any other dark leafy green veggie. Can also add brown rice or couscous. Salmon is high in protein and full of Omega 3 fats, which are so healthy for your body. Enjoy!