All about fitness, health and nutrition

By Tom Venuto, NSCA-CPT, CSCS “Common workout mistakes” has always been a very popular topic in fitness publications. But no matter how many times this subject is re-hashed, you almost always hear about the same half a dozen or so mistakes, including poor form, overtraining, going too heavy, not stretching, not warming up, yadda, yadda yadda. Ironically, you seldom hear about the biggest mistakes of all. I call these humongous bloopers “bonehead mistakes” because once you start to... Read more

So I consider myself to be pretty health conscious. I look at food labels to make sure there is not an excessive amounts of salt or fat and that their is some nutritional value in the product. I’m always looking out for healthy snacks. I thought Triscuits fell into the (relatively) healthy snack category. The original brand has few ingredients wheat , salt, and oil. I decided to try some of other other varieties (Garlic and Rosemary & Olive Oil) for a little more flavor. Today I rando... Read more

I continually have discussions online and offline about what the perfect size for a guy is, in terms of muscle mass.  Is the goal to be like Arnold?  Or to be really lean but having a nice layer of muscle?  Something in between? Of course, it’s going to vary by individual tastes. And I suspect that in general, guys will say other men look best with more muscle mass than women would say. I also occasionally catch flack from some reader because I personally am not huge – of course, th... Read more

I don’t know about you guys, but my life doesn’t have a lot of give room to fit in all these healthy steps we need to do to lose weight. Between my full-time job, teaching fitness classes, learning new choreography, taking online courses, planning my mom’s wedding, etc. etc., I’m surprised at how little time I have to really focus on ME aka reaching my weight and healthy living goals. By Sunday, I’m burnt out and to be honest, I don’t feel like making a week&#... Read more

I read Oxygen magazine from time to time to get workout tips. The magazine has some good nutrition tips as well. They often make reference to a way of eating called “Clean Eating”. I did some quick research on it a while back and I decided it would be too challenging for me. It requires the removal of all processed foods (refined sugars, saturated/trans fats, overly processed foods) from your diet. It sounded like a good idea but I did not think it was realistic for me. So I would j... Read more

A recent NYT article (Getting a New Knee or Hip? Do It Right the First Time), as the title suggests, details the proper steps one should take if they are contemplating a hip or knee replacement – get a good doctor who has done a lot of the procedures, gather lots of data, adjust expectations, and follow doctors advice regarding recovery. There was no mention of exercise. As personal trainers it is beyond our pay grade to prescribe and administer an exercise regime immediately after surgery, bu... Read more

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Hey ladies, my journey to eating clean (avoiding procesessed foods and eating food in a natural state) has been enlightening. I want to share some of the things that I have learned. Also pick up a copy of People Magazine! I am in the July 19th issue!!!!!! Most of you know the feeling: you open a bag of your favorite chips (or your food of choice) for a little snack and next thing you know you ate 2-3x the amount you wanted too. At some point you loss control and you are no longer eating because... Read more

Part 2 of 4 If you missed Part 1, click here. Muscle Tone is somewhat of a myth – lift heavy, eat right to build muscle and lose fat The Myth Of Muscle Tone Most women will say they want to Lose weight, and Improve muscle tone Notice that these are not in the Ultimate Fitness Goals (UFG) list!  Why not? Because you don’t want to lose weight.  You want to shed fat.  You could lose weight by losing muscle.  Or by cutting off your left arm.  What you really want is less fat. And ... Read more

This is a sample workout from a group fitness class. The James City/Williamsburg Community Center offers hundreds of different exercise classes each month. Stop by the center for more info or go to jccEgov.com/recreation ... Read more