Lanza Blog


As a business owner, I’m always approached by people wanting to know how I got here. They always think that my life is charmed. Well, actually it is, but not because I’m a business owner. It’s because I have a loving and supportive family, a slew of good friends, a plethora of wonderful clients and good health. Actually, great health.

I try and explain to people that being a small business owner is not everything it’s cracked up to be. Then I get..”But you’re your own boss!”  No, I explain. I’m beholden to the insurance company, DWP, the Gas Company, my clients and the landlord. But, not being in the corporate world, I don’t have to have a meeting to decide if I have to have a meeting. The corporate world was never for me.

Anyway, let’s get back to the charmed part of my life. Specifically the health. As a business owner, I can’t stress enough how important it is to keep yourself in shape, be healthy and manage stress. If you’re not all of these, you will fail, your family life will suffer, and your business will go kaput.

So, as my lovely wife would say, “how to do?” Well, for starters, get in shape. Start walking each day; eat right, work out with weights or bands (and not the kind that play music, although I could work out with Bruce and the E Street Band.)  You can work out at home with simple weights or resistance bands.

You can join a gym and actually go three or four times a week. It’s not enough to just join.

Eat breakfast. Eat breakfast. Eat breakfast. Would you get in the car and head to San Francisco without putting gas in the car? Eat breakfast. And then lunch and dinner.

Eat lots of vegetables. And not from the jar, can or box. Keep fresh.

Stay away from fast food. Yes. You heard me. NO FAST FOOD! It’s what’s killing us. It’s all processed, full of fats, additives and stuff I can’t even pronounce. And have I mentioned to join a gym?

Another option? Yes, you guessed it. Right here at Lanza Fitness Personal Training. We can show you how to exercise safely, effectively and properly.

How to eat right, what choices to make, how much and how often.

And then there’s the cardio. Very important for stress relief, calorie burn and having fun.

Studies have shown that business’s that offer or subsidize an exercise program have less absenteeism, less on the job injuries, higher productivity and happier employees.

The same can work for those of us who are the backbone of this country. The small business owner.

The bottom line is this…You have got to be and stay healthy! You don’t want to have to close early because you’re not feeling well. You don’t want to have to close for a few days because you’re too sick to get out of bed. You don’t want to have to close because you’re dead.

Stay healthy, strong and alive!

If you would like to talk, or have questions feel free to call. I’m always here. Happy and healthy.

Thanks for listening and have a healthy day!

Posted in Baby Boomers, Cancer, Carbohydrates, Cardiovascular, Childhood Obesity, Dieting, Exercise, Fast Food, Fats, healthy body, Healthy Lifestyles, Heart Disease, High Fructose Corn Syrup, Holidays, Muscle Growth, Nutrition, Prostate Cancer, Protein, Senior Exercise, Stress, Uncategorized, Vitamins | Comments Off


It’s not a trick question. And you’re all thinking that Lanza has finally lost it. After all of the exercising, cardio, resistance, flexibility and core training Lanza has finally exercised his marbles away. Lost them completely. My body and my car are no different? What kind of supplements is this guy taking?

Well, let me assure you all that I have not exercised my marbles away. And the only supplements I take are multi-vitamins, minerals and a wonderful protein drink to add the extra protein I need during the day. Because, as you know, we are all carbohydrate junkies. So a little extra protein is good for you.

Now, back to your car and your body. When you wake up in the morning, do you pop right out of bed and run to the closet to get dressed? Or is it more of a “wake up, spend a few minutes wondering where you are, what day it is, stretch a little, roll out of bed on your side, sit on the edge of the bed and wonder if it’s Saturday and do you really have to get up?” I thought so. When you get into your car and start it up do you drive it immediately or let it warm up a little, letting the oil warm up to coat the pistons so it doesn’t sputter.

If you’re going to take a long trip, say to Palm Springs, or San Francisco or Bakersfield (I don’t know, some people might need to go there) do you first fill your tank up with gas? It’s the same as your body. Think of starting your day as a long trip. Eat breakfast. Put fuel into it. You won’t break down or find yourself running out of gas.

You know that forty dollar fuel pump? Same as your heart. They pretty much do the same thing. When the fuel line gets clogged no gas gets to the engine. When your arteries get clogged no blood gets to the heart. Boom! Heart attack. Which, by the way, has nothing to do with the heart. Your heart is probably still in good shape. It’s the circulatory system that’s the problem. A heart attack happens when blood flow is interrupted. So you need to clean out the line so to speak. (I’ll give you a secret. Cardio.) It’s like a high pressure hose pushing out all the gunk in your arteries. Gets it clean.

I can go on and on about the similarities but you get the picture. And here’s a final thought. You take your car in for maintenance. Change the oil. Rotate the tires. Clean or change the things needed to be cleaned or changed. Every seven, twelve, twenty-five, fifty thousand miles. It keeps the car running efficiently. Lasts longer.

But what about your body? Do you keep it in good running condition? Use the best fuel, get the maintenance check ups? Change the oil, rotate the tires so you can keep it a little longer? Running efficiently?

Give us a call here a Lanza Fitness and we’ll perform a diagnostics test for you. We can show you what you can do to help your body last a little longer and keep your trade-in value at the top level.

Thanks for listening and have a healthy day!


Posted in Baby Boomers, Childhood Obesity, Dieting, Exercise, Fast Food, healthy body, Healthy Lifestyles, Muscle Growth, Nutrition, Senior Exercise | Comments Off


Sound familiar? It should. About forty per cent of you have been through this scenario. Another twenty per cent might have only lost fifteen days, but when the diet ended the fifteen days came back. It’s a hard thing to go through. It can be de-motivating, it can cause added stress, and it usually ends with the scale telling you that added pounds have appeared. The summer is almost over, the holidays are coming, and you’re searching high and low in your closet for those pants with the extra room. So what’s a person to do? Let me start by relating a story I once heard.

This guy was walking along, minding his own business. All of a sudden he falls into a giant hole. He looks around and tries to get out but he finds he can’t. He starts to worry when all of a sudden a Priest walks by. The guy asks, “Father, can you help me? I can’t get out.” The Priest makes a sign of the cross, says a prayer and walks away. The guy looks worried now when a doctor walks by. Again, “Hey doc, can you help me out?” The doctor writes a prescription, throws it in the hole and walks away. Now the guy is really scared. Then, he sees his friend walk by. He yells”Hey Phil! Can you help me? I’ve fallen in this hole and I can’t get out!” To his amazement, Phil jumps in the hole with the guy. The guy asks “What did you do that for? Now we’re both stuck!” Phil looks at his friend and says “No, we’re not. I’ve been here before and I know the way out.”

Well, I’ve been there as well. And I know the way out. It’s not easy. It is hard work. But the payoff in the end is worth it. So, if you’ll follow me, I’m going to show you the way out.

The first step is portion control. Understand it, know it, embrace it. Each meal should have no more than four to six ounces of lean protein (chicken, turkey, fish etc.), which is about the size of a deck of cards. Six to eight ounces of carbohydrate (vegetable or salad), and a good fat (avocado, olive oil) in a salad dressing. And that’s it! That’s all your body needs for survival. If you eat at a restaurant, automatically divide the plate and take half home. I don’t know any restaurant that serves controlled portions. Although it’s probably because people wouldn’t eat there.

The next step is moderation. “Don’t eliminate, moderate!” Putting on weight, especially fat, is cumulative. It doesn’t happen overnight. It takes time. So, if you like deserts eat them in moderation. You can still have them, but not every night. If you want a candy bar, have one. But not every day. You don’t have to give up the guilty pleasures. Just cut back on the frequency.

And of course, the final step is exercise. Resistance training two to three times a week is the most effective. You have to build muscle to burn calories. I know quite a few body builders who eat their cheesecake, chocolate covered nuts and cheeseburger and fries. They don’t do it often, but they do it. And the muscle on their bodies just burns it up. The more muscle you have the more calories you burn. Olympic gold medal swimmer Michael Phelps eats about twelve to fifteen thousand calories a day during training. And swims about 600 Olympic speed laps a day. And trains in the gym with weights. Speaking of laps in the pool, you also have to put in some time doing cardio training. Thirty minutes a day, three to five times a week. It builds stamina, lung capacity and burns a few extra calories as well. Keep your target heart training rate at about seventy-five per cent of your maximum heart rate. How do you know what your maximum heart rate is? Simple. Deduct your age from 220. That would be your maximum heart rate. And then multiply it by seventy-five per cent. O.K. let’s go through it again. If I’m fifty years old, I subtract 50 from 220 and I get 170. I then multiply 170 by 75 per cent and I get 127.50 which I round up to 128. There you have it. In my thirty minutes of cardio my heart rate should stay around 128 beats per minute. Going to 130 to 135 is okay but no higher. You’ll start to burn muscle. And how do I find my heart rate some of you are asking? Heart rate monitors, fingers on your carotid artery, the silver handles on the treadmill. Call me, we’ll talk.

So, there you have it. You’re out of the hole. Now find your way here to Lanza Fitness and let’s get started on the coming New You for the New Year! I can show you how not to fall back into that hole!

Thanks for listening and have a healthy day!!!

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It’s not the holidays. It’s not a gift. But boy does it give! For those of you lucky enough to never have had a problem with this little monster, and I’m not talking about the neighbor’s little kid, consider yourselves lucky. Unless your neighbor has a little monster. But that’s for another time.

Right now, let’s get into a problem some of you are dealing with as you read this. Sciatica. What it is. What it does. Why it won’t go away. And how you can deal with it. But first the basics.

The longest nerve in our bodies is called the sciatic nerve. It runs from the pelvic area through the buttock and hip and down each leg. It controls many of the muscles in the lower legs and provides feeling to the thighs, legs and feet. When this nerve becomes irritated or inflamed, the result is termed “sciatica”.

This is the pain that radiates along the path of this nerve, causing discomfort and pain from the buttock down the back of usually just one leg. The pain can vary, from mild ache to a sharp, burning sensation or excruciating discomfort. Sometimes it may feel like a jolt or electric shock.

You do have to understand, however, that sciatica is not a disorder in and of itself. It is actually a symptom of another problem involving the nerve. The problem could be a herniated disc, a tumor, infection or trauma to the area. As we get older, we sometimes have some deterioration in the discs in our backs. By age 30 this can happen in some people and by age 40 some can develop herniated discs. Spinal stenosis, another leading cause of sciatica, strikes people in their 50’s and older. An occupation that requires you to twist your back, carry heavy loads or drive for long periods of time can also make you more prone to sciatica.

Now that we know what it is, we’ll go on to how we deal with it. If you think this is what’s bothering you, and you’re sure it’s not the kid next door, see your doctor. He or she will go through your medical history and then perform a thorough physical exam paying special attention to the spine and legs. There will also be some tests involving muscle strength and reflexes.

As far as treatment goes, sciatica responds well to self-care measures. Hot and cold treatments, massage, Jacuzzi, acupuncture and some form of non-steroidal anti-inflammatory drugs (NSAIDs) such as aspirin, ibuprofen or Tylenol. But here’s the kicker. Prolonged rest is not advisable. Inactivity just makes it worse. I don’t recommend a week at a Marine Boot Camp, but lying in bed for a week is not good either. Unless you hate your boss and not going to work would really tick him off. Just kidding. Go to work. Get up and move around. Light exercise.

I work with people with this ailment all of the time. Basic exercise, light flexibility stretching and heat/cold therapy seems to work fine.

The pain and discomfort associated with sciatica usually lasts for about six weeks, so if you find yourself hurting longer than that, or the symptoms are more severe than I’ve described here, please see your doctor immediately. Just to be on the safe side.

Now that we’ve covered all the bases…wait. Hold on. We missed one thing. PREVENTION. You didn’t think I was going to let you get away that fast.

Like anything else, it’s possible you will have a bout with this monster, but regular exercise can help you not get it. By paying special attention to your back muscles, core muscles and working on proper posture, you will keep these muscles strong. Hey wait a minute. That’s exactly what we do here in my studio. Well ain’t that a kick in the head.

Thanks for listening and have a healthy day!

Posted in Baby Boomers, Childhood Obesity, Dieting, Exercise, Fast Food, healthy body, Healthy Lifestyles, Muscle Growth, Nutrition, Senior Exercise | Comments Off


WE’VE MOVED!  That’s my stress! I HATE to move. I HATE to buy a car. More stress. I HATE tax season. More stress. Stress is bad. I mean really bad. And it’s also unfortunate that stress can kill you. I mean that literally, not figuratively. No, really, I’m serious. Stress can kill you. Dead, gone, good-by.

When people joke that they are so stressed that they could die, it may, unfortunately, be true.  But stress is no laughing matter, especially for people with coronary artery disease (CAD).

According to a study by Sheps and colleagues in the March 26 rapid access issue of Circulation:  A Journal of the American Heart Association, mental stress can increase the risk of death in people with CAD. Sheps notes that mental stress increases oxygen demand by causing an elevation in blood pressure and heart rate. “It is important to find out which patients are at risk and learn ways to tailor treatment to those at risk” he says. For clients with and without heart disease, participating in mind-body exercise programs can help reduce stress and increase well being. What kind of exercise? Well, the kind we do here at Lanza Fitness Personal Training!

Published investigations have concluded that exercise can help individuals manage stress much more effectively. Aerobic exercise appears to effectuate stress reduction the most. Some research (still preliminary, though quite fascinating) has hinted that the more aerobically fit an individual is, the better the person manages stress.

In addition, some studies have described the role of exercise as a preventative intervention in managing stress, as opposed to a corrective intervention. Other activities, of course, are yoga, Pilates, Tai Chi, massage, meditation, walking, running or just sitting down with a good book.

Now, some people handle stress by undertaking great challenges and reaching for the stars.  Other people, most in fact, react to pressure by reaching for a bag of chocolate chip cookies. The relationship between stress and eating behavior is a complicated one. Does stress simply reduce our willpower to make good food choices, or does it actually increase our appetite?  Answer:  When faced with a stressful situation, our brains signal the adrenal glands to release a hormone called cortisol. Cortisol, in turn, releases glucose and fatty acids in the bloodstream in order to provide energy to the muscles. Cortisol also has a direct impact on the body’s blood sugar levels.  If too little cortisol is released, hyperglycemia can develop, which can increase the risk for developing diabetes.

When stress is chronic in nature, cortisol levels remain elevated for long periods of time.  Eventually, the adrenal glands become overworked and the cortisol release becomes lowered, or blunted. Researchers studying the link between stress and weight gain have found that men and women with a blunted pattern of cortisol secretion response were more likely to have increased body fat around the waist, higher blood pressure and blood sugar imbalances. So, where do we go from here? Well, for starters:

* Don’t worry, be happy! When things become stressful, take charge! Don’t be the victim.

* Eat a variety of REAL foods throughout the day.  Not sugary substitutes.

* Replenish vitamins and minerals. Stress burns these up. Talk to us about “Custom Vitamins”!

* As I said before, get physical. Resistance, core and balance training. We can show you how!

* Avoid dieting!  You’ll only deprive yourself of required minerals and nutrients.

* Last, but not least, get plenty of rest. Sleep deprivation affects blood sugar levels, reduces the production of human growth hormone, increases the secretion of cortisol and reduces the production of leptin (a hormone that signals satiety).

So now that you’re armed with this information, use it to your advantage. Have a wonderfully stress free day and thanks for listening!

Posted in Baby Boomers, Childhood Obesity, Dieting, Exercise, Fast Food, healthy body, Healthy Lifestyles, Muscle Growth, Nutrition, Senior Exercise | Tagged , | Comments Off