“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 / [email protected]

Benefits of Exercise and Healthy Eating

Improved Energy Levels

According to the National Institute of Diabetes and Digestive and Kidney Diseases, a combination of working out and eating healthy foods can boost your energy level and help you feel more alert and aware, both mentally and physically. Healthy foods give your body the nutrients and vitamins it needs to function at its best.


Exercise and healthy eating can help make your life more diverse and interesting. Seek creative ways to be physically active in your daily life and don’t to stick with the same exercise routine all the time. Exercise with co-workers, go dancing with friends, play on a sports team and spend active time with your kids and family members. Following a healthy diet can also bring up opportunities for home cooking, culinary classes, farmers’ market visits and more fun activities.

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

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

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

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.


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.