
WELCOME! MY PASSION IS TO EMPOWER YOU TO EXERCISE SAFELY & EFFECTIVELY & TO EAT RIGHT!
WELCOME! MY PASSION IS TO EMPOWER YOU TO EXERCISE SAFELY & EFFECTIVELY & TO EAT RIGHT!
“If exercise could be purchased in a pill, it would be the single most widely prescribed and beneficial medicine in the nation.” Robert H. Butler
"Exercise is King. Nutrition is Queen. Put them together and you have a Kingdom." Jack LaLanne
"Regular workouts BOOST IMMUNE FUNCTION and LOWER INFLAMMATION. A 2009 study in Nature Reviews: Immunology noted that skeletal muscle is a "major immune regulatory organ" that generates anti-inflammatory and immunoprotective proteins called myokines. A 2018 study found that higher-intensity workouts may blunt immunosenescence in older adults. "Exercise strengthens the body and may be the most important lifestyle intervention you can add," says Insoo Kang, M.D., associate professor of medicine and director of allergy, immunology and internal medicine at the Yale School of Medicine." AARP Bulletin, May 2020, Vol. 61, No. 4

Fitness training and nutritional counseling for improved fitness & health / weight loss / healthy weight maintenance at your home / office or apartment gym and via Zoom, FaceTime, GoogleDuo and Skype, for teens, adults and seniors.
Contact: 202-255-2685 / jvallimare@aol.com
Benefits of Exercise and Healthy Eating
Benefits of Exercise and Healthy Eating
Improved Energy Levels
Improved Energy Levels
Diversification
Diversification
Improved Mood
Improved Mood
Exercise stimulates brain chemicals that help produce feelings of happiness, contentment and relaxation, so you’ll feel better if you workout on a regular basis. Physical activity can also boost your physical appearance as you burn fat and build muscle, which is a significant factor in boosting self-confidence and inspiring a satisfied life.
Weight Control
Weight Control
If you’re overweight, eating healthfully and exercising regularly can help you lose weight safely and keep it off. If you don’t have a weight problem, physical activity and a healthy diet can help you maintain your current weight and reduce your risk of gaining weight as you age. Healthy foods are generally lower in calories and higher in nutrients than other foods, and regular physical activity burns off extra calories to keep a healthy physique.
General Health Benefits
General Health Benefits
According to the U.S. Department of Health and Human Services, a healthy diet should consist of fruits, vegetables, whole grains, low-fat dairy products and lean meats. On top of eating well, you must also minimize your consumption of cholesterol, sodium, sugar and saturated fat. In conjunction with regular exercise, a healthy diet can reduce your risk of heart disease, osteoporosis, type-2 diabetes, high blood pressure and some cancers.
Healthy Aging
Healthy Aging
Dedication to living a healthy, active lifestyle as you age can help to counteract aging effects, such as muscle loss, decreased bone density and decreased joint mobility. Yet, many people believe that as we age our need for activity diminishes. The truth is that the older we become the more focus we must put on staying active, so that we can maintain a good quality of life, perform daily tasks and maintain good overall health.
http://discovergoodnutrition.com/2017/02/activities-healthy-aging/
Client Reviews
Client Reviews
It has been such a privilege to work with you as my trainer, one which I have never taken for granted.
So thanks for your marvelous contribution to my health and well being, Nina D.
I've been training with John...for over a year now, and I am living proof of the excellence of his training. Thanks to John, I have met my goal weight and can honestly say that I've never felt better, healthier, stronger, or more fit!
John is extremely knowledgeable about all aspects of training, kinesiology, nutrition and diet. He is very patient, and even when I haven't done well, he will always find some aspect of my performance to compliment. He is always encouraging and eagerly shares his knowledge according to your needs and inquiries.
I'm very grateful to John for all that he has taught me about fitness and diet, and especially for his kindness, generosity of spirit, and patience with older and non-athletic types like me! Daphne H.
I enjoyed meeting you and getting started with my new fitness regime. You seemed particularly well suited to training and inspiring Baby Boomers who need to improve their fitness. Morgan D.
John Vallimarescu is one of the best Personal Trainers I have ever had. He is very careful to address the unique needs of each client. He pushes you but does not exert excessive pressure -- perfect balance. I would recommend him to anyone looking for an outstanding Personal Trainer... Donna R.
Special kudos to John V. who I have trained with for a while and who combines a supportive demeanor with a desire for each client to reach their maximum potential. I would highly recommend him! Charles V.
I have done some post PT training with John Vallimarescu. As we know it can be daunting to come back from injury or illness, but he has been knowledgeable, supportive, flexible, and always encouraging, engaged and effective. He somehow makes the work enjoyable! Five stars! Kathy G.
John Vallimarescu is wonderful! He is helping me to navigate recovery after a neurological illness, and he does this with good humor, optimism, and never-ending interest in the field. He researches options and constantly brings new ideas to our work together. I recommend him with sincere enthusiasm! Kathy J.
John lives in my building and trains several of us in our fitness center. He's an excellent trainer -- very focused, but not pushy, and is really good at explaining what muscle groups various exercises help. He specializes in strength training for older adults, but I think trains others as well. We consider him a real find. Sandra C.
To those seeking relief of back pain:
The core is key!
I am a Radiologist and have spent the last 36 years in a hospital-based practice. I do minimally invasive image-guided procedures. It requires me to wear a lead lined protective apron and weighs about 29 pounds. Years ago the protective gear was even heavier before the development of newer and lighter materials.
Over the years, I developed 2 lumbar discs and significant cervical and lumbar degenerative disease. Twice, I was ready to have lumbar disc surgery due to the pain radiating down my legs (radiculopathy). I was told that I needed to do “core strengthening exercises.”
Fast forward…
Physical therapy helped a bit but was not optimal.
A friend recommended that I get a "personal trainer.”
“Over the top!” I said to myself
Fast forward…….
Aside from the occasional aches and pains, I no longer have the pain shooting down my legs and the lumbar back/neck pain is gone. No need for surgery. I began twice weekly sessions with John 2 years ago and have continued this over the past two years.
John has taught me to believe in my body and trust in the feedback it gives me. Hip bridges, “cursed" dead bugs, bird dogs, upper body exercises, and yes; an occasional “dreaded" plank.
I am the better for all of this.
John is extremely knowledgeable and patient. He understands “seniors.” As an academic physician (just retired) I so enjoy quizzing him about muscle groups, diseases, etc. He has an impressive depth of scientific knowledge and a great sense of humor. He keeps the workout sessions lively and entertaining.. Five stars! Worth doing for your health and well-being. Dr. Tony V., Professor of Radiology and Surgery