Justin G. Walls, Certified Personal Athletic Trainer

A Few Ways to Maintain or Lose Weight Fast These short activities can add up every day to burn more calories More than half of everyone who joins a gym or other workout facility leaves after their first year, even with a strong commitment to weight loss. We've discovered that there are a few things that can increase your everyday calorie burn, improve your body's energy consumption, and maintain muscle tone even though you're not making it in to the gym or seeing a trainer right now. 1. Stand up at least once every 30 minutes Standing up increases the pressure in your circulatory system, and this helps to reinforce the pressure of this system. Small changes in blood pressure are a way to stimulate cardiac (heart) muscle and arterial walls, as well as the valves responsible for maintaining blood flow. Having reduced pressure in the circulatory system can lead to cardiovascular problems, such as shortness of breath when walking or other moderate activities. It ...

New Studies Show ReDox Secret To Rejuvenation One of the observable truths found in cells is that they are constantly at battle with free radicals to maintain the homeostasis of the cell. When cells need energy, they break down glucose we get from our food to get protons to replenish ATP in cells for energy to provide for normal cell functions, such as contracting muscles or building DNA for new cells. The protons released from the breakdown of glucose increase the acidity level of the cell unless it is wrapped up by either Pyruvate or NAD+. NAD+ does a ton of work buffering the cell to keep it neutral and not break down from the "free-radical" protons created from the breakdown of glucose from energy. Blue NADH buffers the cell to protect it NAD+ Levels Decline With Age Normal cell levels of buffers are not made by our bodies, but are produced from B vitamins in our diet. The levels in our bodies tend to decline with age due to inefficiencies in the breakdown of v...

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 

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

I've regularly discussed the risks of abandoning meat in one's diet in favor of grains and legumes. Another author was kind enough to publish a well sourced article about it and I'm sharing it my readers here Follow this link to read it

Round One - step, mat , and medium weights 1.Supine on mat with feet on step, bent knees, alternating chest presses 2. Weights on chest, same position, crunches 3. Kneeling on mat, overhead shoulder presses 4. Still kneeling, one hand on step, fly out and rotate torso from floor. Round Two - heavy weights , step and mat 1. Slow lunge (3 count down, 3 count up) with one weight 2. Dead lift with both weights 3. Squat, both weights, one foot on step 4. Plank hold Rou nd Thr ee - light weights , mat and step 1. Step behind and diagonal with bicep curl, alternating step up 2. Alternating Diagonal crunches on mat 3. Alternating step up and press up 4. Flutters on mat 5. Quick step ups Repeat each round thr ee times , 40 seconds per exercise

Round One - medium weights and mat 1. Sitting upright on mat with knees slightly bent, bilateral bicep curls 2. Lying supine, knees bent, bilateral chest press with crunch up 3. Lying supine, superior rotation with straight arms, return to arms over chest 4. Kneeling back flys Round Two - light weights and step 1. Diagonal step up from right edge and down to left, with front raise (weights parallel) and return 2. Alternating Diagonal reverse step back with opposite side arm rotations 3. Step forward off step and return, alternating legs 4. Left reverse lunge off step 5. Right reverse lunge off step Round Thr ee - heavy weights, step and mat 1. Bridge position, feet on step, right arm unilateral chest press 2. Weights on stomach, bridges up and down 3. Bridge position, feet on step, left arm unilateral chest press 4. Single leg, left leg on step bridge  with extended right leg raises 5. Single leg, right leg on step bridge  with extended right leg raises

Sprint intervals have the best chance of improving cardiovascular fitness over 12 weeks. I can build you a program to meet your fitness goals. http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075#sec005

Round One -  heavy weights , mat on step Alternating Chest Press (elbows to ribs) Elbows Wide bilateral chest press Standing bent over row Suitcase squats Sit ups with weights on chest Round Two - light weights, mat, step Kneeling on mat lateral shoulder raises Alternating step up with bilateral bicep curls Kneeling deltoid back flys Alternating step up with bilateral overhead press Sit ups with weights overhead to pullover Round Three - medium weights , step Single leg hip hinge lunge Side step onto step with same side reach Prone single leg lift with hip raise, arms extended over chest 40 seconds per exercise . Repeat each round three times .

Studies have shown that, after following participants from ages 70 - 85 for 2.7 years, walking can reverse many of the limitations associated with aging. The study suggests 150 minutes of moderate exercise or 75 minutes of vigorous exercise, coupled with two weight strength sessions each week. http://www.npr.org/sections/health-shots/2016/09/26/495477531/walking-fends-off-disability-and-its-not-too-late-to-start