Can you fast without losing muscle? Yes. As a Medical Exercise Specialist, I’ll break it down in plain language. Learn how your body responds to fasting, how to protect your muscles, and how to fuel smart during your eating window.
Intermittent Fasting & Muscle: What You Really Need to Know Read More »
Tired of fitness fads, quick-fix diets, and endless resets? If you’re over 40 and want to look and feel incredible, here’s the truth: it’s not about biohacks, bootcamps, or expensive supplements. It’s about consistency with the basics. This blog unpacks the Minimum Effective Dose—the real-world formula for fitness, nutrition, and lifestyle that delivers lasting results after 40. Learn why walking, sleeping, lifting a few days a week, and eating like a grown-up is all you need to blow past your peers and stay strong for life.
How to Look Better Than 99% of People Over 40: The Boring Truth That Actually Works Read More »
Post-Activation Potentiation (PAP) is a proven training method that combines heavy lifting with explosive movement to temporarily boost power output. But here’s the kicker—not everyone benefits equally. Recent research shows that stronger athletes experience greater performance gains from PAP than their moderately strong counterparts. Why? It all comes down to neuromuscular efficiency, recovery, and timing. In this post, we break down how PAP works, why strength is the key factor, and how to apply it in your training for maximum effect.
Does Strength Boost the Power of Post-Activation Potentiation (PAP)? What Science Says Read More »
Struggling to lose belly fat despite your best efforts? You’re not alone—and you’re not failing. There’s simply too much conflicting advice out there. In this post, we cut through the noise and give you 10 evidence-based strategies that actually work. From smarter cardio and strength training techniques to fiber-rich nutrition and better sleep habits, you’ll learn how to create lasting change without gimmicks or extremes. Whether you’re just starting your wellness journey or refining your routine, these tips will help you take meaningful, sustainable steps toward a leaner, healthier body.
10 Proven Strategies to Burn Belly Fat: Fitness, Nutrition & Daily Habits That Work Read More »
Introduction: From Strength to StaminaLast time, I shared my belief that fitness is the opposite of sickness—a truth I’ve seen proven over 20 years as a Medical Exercise Specialist. We started with strength, using chair squats to build a foundation. Now, let’s take the next step: endurance. Why? Because a
Building Endurance to Fight Sickness—Your Next Step to Vibrant Health Read More »
What’s sickness? Weakness that holds you back. What’s health? Vitality that sets you free. I’m Valarie Walton, a Medical Exercise Specialist with over 20 years of experience, and I believe fitness is the opposite of sickness. From my Air Force days to helping clients reverse chronic disease, I’ve seen fitness stop sickness in its tracks. Ready to build vibrant health? Start with five squats today—your first step to strength. Join me at Strength for Health to learn how fitness fights sickness and transforms lives.
Fitness Is the Opposite of Sickness—Here’s Why I Believe It Read More »
Type 2 diabetes is a growing global health concern, affecting millions of people and increasing the risk of serious complications like heart disease, kidney failure, and nerve damage. However, the good news is that exercise is one of the most effective tools for both preventing and managing Type 2 diabetes.
The Power of Exercise in Preventing and Managing Type 2 Diabetes Read More »
Did you know that lifting weights can do more than build muscle? Strength training has been proven to lower blood pressure, reduce bad cholesterol, and improve overall cardiovascular function. By strengthening your muscles, you help your heart work more efficiently, reducing the risk of heart disease. Discover five simple strength training exercises that can boost your heart health and improve your quality of life—no gym membership required!
Strength Training for a Healthy Heart Read More »
Feeling stressed or anxious? Exercise might be the natural remedy you’ve been looking for. Physical activity releases endorphins—the brain’s feel-good chemicals—while reducing cortisol, the hormone responsible for stress. Just 30 minutes a day can help improve your mood, boost your energy levels, and enhance mental clarity. Whether it’s a brisk walk, a strength training session, or a relaxing yoga practice, discover how exercise can support both your mind and body in this week’s blog!
The Mental Health Benefits of Exercise: Move Your Body, Change Your Mind Read More »
All around you, people are waking up to the fact that some type of daily exercise is important. Still, you can’t seem to get up the motivation to settle into an exercise routine. Before you reach for that box of doughnuts and turn on the television, here are five tips
5 Tips for People Who Don’t Want to Exercise Read More »