Justin G. Walls, Certified Personal Athletic Trainer

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 

Hi everyone! I'm looking for feedback on what you want to learn more about. Please post your ideas in the comments section. Looking forward to hearing from you!

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

Round One Step , light weights 1.Standing on step, reverse lunge right leg w/bicep curls 2. Standing on step, reverse lunge left leg w/bicep curls 3. Alternating step ups with opposite side reach down to leg on floor 4. Right leg on floor, left leg behind on step. Squat down and reach left hand with weight behind you 5. Left leg on floor, right leg behind on step. Squat down and reach right hand with weight behind you Rou nd Two Heavy weights, mat on step 1. Hands and knees on mat, right leg fully extended perpendicular  to right side, right big toe to ground. Short leg lift and touch to floor. 2. Repeat on left side. 3. Hands and knees on mat. Row with right arm 4. Repeat on opposite arm. 5. Kneeling on mat, weights in both hands. Lift rear from off of heels to straighten upper legs and body. Return to kneel. Repeat. 6. Hover plank on step twenty seconds Rou nd Thr ee Medium weights , mat , step 1. Bilateral Triceps extensions with sit up 2. Supine leg abductions...

Round One Medium weights , mat , step One leg on step, staggered squats with bilateral bicep curls. Switch sides Crunches on mat Forward lunge to step with overhead press Switch legs Knee raises on mat Round Two Heavy weights , mat on step Pullovers with one or two weights V-sit bicycles Bent over rows  (one side at a time, one knee on mat) Plank on mat (on step) Round Thr ee Light weights , mat paral lel next to step Left leg on step, knee on mat, bilateral shoulder raises Lunge up from floor Knees together, oblique tilt (left side then right side) Right leg on step, knee to mat, lunge up and down Right leg on step, leaning forward, triceps kickbacks 40 seconds per round. First two rounds repeated  three times. Last round repeated twice