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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 2/27/2012 10:39 AM
Good morning,
 If you're like most people, you probably don't relish the thought of lacing up your sneakers and hitting the road (or the gym) when you have a cold or flu. But those who persevere when they're sick and don't break their exercise routine may be on to something. Some experts argue that moderate exercise can actually have a beneficial effect on cold symptoms, according to the American College of Sports Medicine.

Exercisers in general tend to catch fewer colds than their sedentary counterparts, research suggests. If done regularly, moderate exercise can halve the number of days you spend with cold symptoms, according to a series of studies conducted in the 1990s. While working out may help fend off viruses, even the most dedicated gym goer will come down with a cold at some point.

Have a great week!

By Anthony Mazzon on 2/13/2012 10:20 AM
Good morning,

If you are behind on your New Year's resolution and you are trying to pick a gym, here are some tips to help narrow your choices!
1. Research what gyms are close to you. Convenience is key!
2. Ask your friends where they work out, do they like it?
3. Compare the cost. How much is a membership and why?
4. Visit the gyms. Visit during the time frame in which you will be going.
5. Check out the equipment. Is it new, old, clean?
6. Talk to the staff. How friendly are they, are they knowledgeable. Do they have four year degrees?
7. Last but not least, sign up!
I hope these tips help you in finding a good fit for your lifestyle and exercise routine. Some say exercise is "no fun" or "not enjoyable" but given the right environment it wont be.
Have fun, be safe!
By Anthony Mazzon on 2/13/2012 10:19 AM
Good morning,
If you are thinking of hiring a personal trainer, here are some criteria you should consider.
1. Education- 4 Year degree in Exercise Science or related field
2. Work Experience- Are they experienced? Are they pursuing continuing education?
3. Areas of Specialization-  Injury prevention, Physical Therapy referrals, sport specific, high intensity, low intensity, children, elderly
4. Rates- Rates may vary depending on the gym, the trainer and their experience
5. Ask existing clients- Ask both clients and non clients what they think
6. Talk to the trainer- Make sure you can talk to your trainer comfortably. The client-trainer relationship is important. Communication between the two is beneficial at all times.
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!

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