Justin G. Walls, Certified Personal Athletic Trainer

A recent study was published in the Journal of the American Geriatric Society about the benefits of regular social engagement in older adults aged 70s, 80s, and 90s. As reported in Reuters , more frequent outings in each age group directly correlated to longer lives and reported higher quality of life, with fewer health issues. If you or someone you know currently struggles with activities, then please look at our page to assess what daily living aspects need improvement. Creating a strength program for older adults can help them remain independent and healthier.

Lose 10 Pounds with this easy workout, using the math provided Today, I’m going to give you a workout plan and meal planning guide. This is a beginner level program that will take 10 minutes each day, every day. No special equipment is required, but we will have to do a few calculations in order to personalize your results. Getting personalized results does require us to calculate a bunch of information about you, which is what I will be detailing. If you want some help getting through this process, email me at coach@justinwallsfitness.com or call/text 240-630-0298 to arrange a time to go over it together Grab a scale and a tape measure if you don’t know your height and weight. Getting height in centimeter and weight in kilograms is best, but we can adjust the numbers if you only have inches and pounds. Our goal is to lose 10 pounds, and we’ll explain this weight loss at the end of the article. The first thing we will do is calculate your basal metabolic rate, which is the mi...

One of the challenges of weight loss is managing your calorie intake during the day. It's not feasible to go without snacking all day long, so the best bet is to find satisfying foods with low calorie contents. Here's five suggestions you can make at home. M L XL S ​ ​ 1. Bananas - Th ese are a great snack anytime, especially first thing in the morning. During the day, you can make your own frozen bananas dipped in chocolate to help you get through the day M L XL S ​ ​   2. Avocado Wrap- take a small corn tortilla, some avocado or guacamole, a little bit of Jane's Crazy Mixed Up Salt, and some shredded cheddar for a quick nutrient boost M L XL S ​ ​   3. Small Chicken Salad - grab a handful of chopped romaine or mixed greens, cherry tomatoes, and a few slices of grilled boneless chicken breast with some balsamic vinegar and olive oil for some midday protein infusion and a low-sodium option M L XL S ​ ​   4. Hard Boiled Egg - simpl...

In a recent study of older adults , walking at least 3 miles per hour correlated to better heart health and lower rates of coronary disease. The speed correlates to walking half a mile in 10 minutes, with the exertion equaling about a 40-60% heart rate usage during the trial. Those walking the same distance at a slower pace, or walking at the same rate for a shorter distance, were not found to have any significant improvement in their health. In a similar study conducted with sedentary adults, improvements in health were reported with as little as two minutes of walking every hour . This study didn't adjust for any other criteria other than to not be completely sedentary. Those who change their totally sedentary ways reported reductions in other issues such as neck and back issues related to prolonged periods of sitting combined with poor posture. A third study, conducted a few years ago, had reviewed the benefits of a quick run and it's overall health effects . The study...

A common issue facing many exercisers is that, even after having committed to a regimen of nutrition and exercise, the goals of weight loss and muscle gain just aren't lining up. You'll ask "why am I not losing weight?" and the answers seem elusive. If you have a wellness coach or a trainer whom can coach you, then talk to him or her about the issue. Just remember that this process is challenging and it's not your fault if its not working immediately. Here's a few possible things to consider: Talk to your coach or trainer. Share your concerns. Adjust the meal planning - your meals may be leaving you hungry, and that's a recipe for disaster. Review your meal plan with your coach to see if there's adequate protein, fat, or hydration in your plan Exercising too often or too hard - completing a challenging routine may make you feel accomplished, but if your metabolic rate is getting too high, then your body will signal the need to consume more foo...

I was just reading WIRED about the Nike Zoom Vaporfly 4 and how it helped runners gain a competitive advantage. Naturally, a shoe cannot make up for training, but it can give them an edge against their competitors. Finding the right shoe can be challenging. Here's some things to consider when looking for a shoe: 1. The height of the arch of the foot 2. Does the foot roll out or roll in during the strike phase? 3. Does one or both legs rotate out in the swing phase? 4. Where on the foot does it hit the ground? 5. Is there any discomfort after running for a distance? Got a running question? Email me Justin@rockvillepersonaltraining.com 

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Enjoy the foods you already like to eat! It's about taking things you would normally have and use them more effectively 1 Start using butter again! Butter has gotten a bad reputation for over a generation as being a leading cause of heart disease related to its saturated fat content. Studies and books have been recently published challenging the idea that saturated fat only has a downside. When properly incorporated into your diet, foods like butter, cream, sour cream and cheese can contribute to a greater feeling of satiety than low fat foods full of fillers and sugar 2 Try to have fish, meat, or chicken with your meals.  Animal proteins have the highest amount of protein per serving, and that helps you feel more full when eating a meal. You'll want to eat about a fist size of food to get enough protein for your body to build lean muscle, and that can help manage your metabolism and burn calories all day long.  Photo courtesy: Guard your Health ...

A review of a recent article  challenging how we think heart disease develops http://www.medicalnewstoday.com/articles/317118.php

Round One Medium weights, mat 1. Standing on left foot only- bilateral bicep curls 2. Standing on right foot only- bilateral overhead press 3. Kneeling on mat, push up to single arm posterior rotation. Alternate arms per push up 4. Knees bent, lying supine, crunches Round two Heavy weights, mat 1. Lunge holding both weights, back foot on step. 2. Repeat with other leg on step 3. Lying side crunches with knee raise, left side 4. Squats holding both weights 5. Lying side crunches with knee raise, right side Rou nd Thr ee Small weights, mat, step 1. Lying supine with heels on step edge, bilateral Triceps extensions and hip bridges 2. Single leg raise with hip lift, simultaneously engage bilateral chest fly 3. Opposite leg Single leg raise with hip lift, over head rotations 4. Bird dog, both sides