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 ...

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...

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 ...

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

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