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Author: Tony Mazzon Created: 4/7/2010 12:45 PM RssIcon
Tony is a fitness specialist at the Center for Fitness and Performance. Tony offers advise and fitness tips to help you get in shape and stay in shape.
By Anthony Mazzon on 12/28/2011 7:21 AM
Good morning,
Every job requires the rigth tools to produce good results. Your workout is no different. For a successful session at the gym, consider these essentials.
1. Reusable water bottle. You will last longer and feel better if you are well hydrated. Water helps transport nutrients and oxygen to your muscles, while carrying toxins away.
2. The right shoes. Good quality sneakers will go a long way while exercising. The right shoe can actually increase your stamina and allow you to work out longer. Having a good shoe can also decrease soreness.
3. Good clothes. If you are not comfortable in the clothes you are wearing, you won't last long in the gym. Find clothes that fit well and are functional.
4. A towel. Work up a good detoxifying sweat and then wipe it up with your towel.
5. A good mix of music. Studies show that listening to music while working out increases both performance and endurance. It’s not surprising; music provides a rhythm, sets a pace and helps keep your focus away from fatigue, boredom and other distractions.
6. Post workout snack. After an intense workout, a quick snack will balance your blood sugar, give you energy to get home and help ease day-after muscle soreness.
Have a great week! Be safe!
By Anthony Mazzon on 12/28/2011 7:06 AM
Good morning!
Often when trying to lose weight, we get overwhelmed looking at the big picture. If you have a big weight loss goal try not to think about the total loss desired. Instead, take on the challenge one step at a time. For example, eat a healthy lunch today or try not to eat a piece of candy someone brought in for the holiday. These little victories will add up and you will see the big picture results.
If weight loss is not your main goal you can adapt this strategy to achieving many similar goals. Eating healthy and exercising regularly will not only help you lose weight but also help you gain lean body mass, and improve your lipid profile! Make a good decision today and take it one step at a time.
Good luck, be safe!
By Anthony Mazzon on 12/28/2011 7:05 AM
The debate of full range of motion or partial range of motion has been argued since the beginning of exercise programs. Basically, it means exercising through the greatest possible range of motion without sacrificing proper technique or safety. Generally speaking, that is, people who are looking for general fitness and well being and those who are not training for a specific specialization, full range of motion is the encouraged technique. We have developed to function in a full range of motion, therefore, it is most beneficial to train in such a way.
By Anthony Mazzon on 12/28/2011 7:04 AM
Good morning,
Gauging your progress while following a fitness program is important when evaluating the effectiveness of your workouts. If you have worked hard and stuck with your program you should see some positive results. These results can be reflected in different ways.
Here are some ways to test your fitness level and see improvements in muscular strength and endurance. Time your workouts, your work capacity should increase within a set time. For example, if at first you ran a mile in 13 minutes try to run a mile in 12 minutes 30 seconds. Count how many reps you can do at a certain weight for a certain movement. For example, if at the beginning of your program you were able to bench press 95 pounds 10 times try to press the same weight 11 or 12 times. Chart your progress and use the information as motivation!
Good luck! Be safe!
By Anthony Mazzon on 12/28/2011 7:04 AM
Good morning,
If you want to burn more calories while working out try to incorporate more complex movements into your routine. You can take simple movements such as a biceps curl or a shoulder press and turn it into a complex movement by adding a lunge. Lunge out and curl or press. This will increase your heart rate by recruiting more muscle fibers. The more muscles you can target in a workout the more calories you will burn during and after your session. Be creative when choosing your complex movements, remember, constantly varied routines will produce the greatest results.
Here are some other complex movements you can try:
1. Sit up and Press (dumb bells, medicine ball, cable machine)
2. Plank, with one leg held in the air
3. Lunge and press/ lateral raise/ or curl
4. "Wood Choppers"
5. Squat and high pull
What complex movements do you use in your routine?
Be safe!


By Anthony Mazzon on 11/14/2011 3:28 PM
Good afternoon,
Weight training has been shown to raise a person's blood pressure, in some instances double their diastolic and systolic. Running has also been shown to raise blood pressure. For this reason, in the past, people with heart disease or high blood pressure have been advised to stay away from weight training. However, several analyses of scientific studies of people doing weight training seem to show that progressive weight training lowers blood pressure by 2% to 4%. Other recent advisories suggest that weight training is acceptable for people recovering from heart disease.
First, get your regular doctor's opinion on this matter. He or she will know the state of your cardiovascular system better than anyone. If your blood pressure has been high, but is now under control, he may suggest light progressive weight training. That is, build up slowly, starting with light exercises.
Good luck and be safe!
By Anthony Mazzon on 11/1/2011 2:20 PM
Good afternoon,
Goal setting is crucial in the process of weight loss, management and gain. Goals keep us motivated and hold us accountable. If unrealistic goals are set they can have the reverse effect on your health. In today's world we expect everything right now or yesterday. When it comes to weight loss , or gain, it is unhealthy and very unrealistic to expect "overnight" results. A healthy weight loss goal is 1-2 pounds per week. At first you may see greater losses per week, this is mostly due to excess water weight. After you have been exercising consistently, you should set a goal of 1-2 pounds per week.
If gaining lean body mass(LBM) is your goal, the process is even longer. The amount of LBM gained per individual will vary depending on a variety of factors. Generally speaking, the average person can only gain around 9 pounds per year.
Good luck with your goal setting! If you need help setting a goal feel free to email me!
By Anthony Mazzon on 11/1/2011 2:20 PM
Good afternoon,
Some people over the age of 50 think they will not benefit as much from a regular exercise program. This could not be farther from the truth. No matter what age, exercise can benefit you greatly. It is true, however, as you age your body changes and the results you see from exercise may be less than your younger years. This does not mean your time would be wasted. Regardless of age, exercising will help control your weight, combat health conditions and diseases, improve your mood, boost your energy, and improve your sleep.

Before you begin to formulate your new exercise routine, you should make sure you follow the advice given below.

  1. Consult your doctor before beginning any exercise program. Make sure you are cleared to exercise.

  2. It may be a good idea to start slowly and take adequate rest on the days you do not exercise.

  3. If you experience pain slow down. If you still experience pain after slowing down then stop exercising. Pain is often a sign that you are over exerting yourself or doing too much, too fast.

  4. Consume plenty of water and fluids. This has the dual function of helping your body flush out toxins and rehydrating your body.

  5. Eating healthily and reducing your calorie intake will improve the results you get from your exercise. Plus, this is a great lifestyle change to introduce.

Good luck and be safe!

By Anthony Mazzon on 11/1/2011 2:19 PM
Good morning,
Interval training is a type of physical training that involves bursts of high-intensity work combined with periods of low-intensity work. The high-intensity periods are typically at or close to near maximum exertion, while the recovery periods may involve either complete rest or activity of lower intensity. If you are looking for an interval routine to try, TABATA work is a great place to start. Doing a "TABATA interval" means 20 seconds of work followed by 10 seconds of rest for 8 rounds (or sets). Using a running clock this will add up to 4 minutes.
This week try to do TABATA intervals with body weight movements, try to do as many repetitions as possible in the alloted time. Record your scores and see how you do. 
Good luck and be safe!


By Anthony Mazzon on 11/1/2011 2:19 PM
Good morning,
Slide seat rowing is the most magnificent sport there is, according to Fritz Hagerman, Ph.D., a professor in the Biological Science Department at Ohio University. Hagerman, who studies exercise physiology such as aerobic and anaerobic capacities, metabolic response, and the effects of blood lactate levels on athletes, found that competitive rowers expended almost twice the number of calories on a 2,000-meter course as a runner in a 3,000-meter steeplechase. He says the latter is considered one of the toughest events.
Whether you already row or are considering rowing to keep in shape, lose weight, cross-train for another sport, compete on the water or rehabilitate from injury or surgery, rowing is the complete exercise for you.

Arms, legs, chest, back, abs—even your mind. Your whole body gets a complete workout from the efficient, rhythmic motion of rowing. Rowing is such a great exercise in so many different ways.

  • Low-impact (easy on the knees and ankles)
  • High calorie burner (because it uses so many muscle groups)
  • Great for joint health (joints move through a wide range of motion)
  • Upper body (completes the stroke)
  • Lower body (the legs initiate the drive)
  • Works the back and abs too!
  • Superb aerobic fitness (great for cardiovascular fitness)
  • Relieves Stress (for overall health and well-being)

Try something new this week, try the rowing machine! Have a great week, be safe!


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