The One on One Fitness Blog

Nutrition for Performance

No matter your goals, it is essential to have enough energy from food to perform during exercise, so consuming the right nutrients to replenish used energy as well as repair and build muscle after exercise cannot be overlooked. Refer to the following guidelines to understand how to nourish your body relative to when you exercise to reap the hard-earned benefits.

Footwear For Fitness

What do you need to consider when choosing footwear for fitness? The answer lies in understanding how our feet function and how various types of athletic shoes can affect that function.


With summer in full swing, we must think critically about our water consumption. This week’s Focus Point will highlight the benefits of staying hydrated and provide strategies to ensure you are drinking enough water.

Are You at Risk for Type 2 Diabetes?

Do you know if you are at risk for Type 2 Diabetes? While there are genetic risk factors you can’t change, improving your daily nutrition and fitness efforts can significantly decrease your risk of developing diabetes. Take our quiz to know your risk!

Hierarchy of Fat Loss

While there are endless formats and training styles in the fitness industry, Alwyn Cosgrove's hierarchy of fat loss outlines the most effective ways to reduce fat. Understanding this hierarchy will help you succeed with your weight loss goals.

HIIT Training

High Intensity Interval Training (HIIT) is the most effective, time-efficient protocol one can use to get/stay lean and improve their fitness.

Stay Focused for Summer

It is easy to put your health and fitness on the back burner while spending more time on other summertime activities but discussing potential roadblocks and establishing strategies will help maintain your training focus for summer.


While there are many squat varieties, sticking to the above parameters will keep you safe and ensure you are getting the most out of every rep!

The Prize Club: Meeting 3 Recap

This week’s meeting topic focused on “what” to eat. Although concepts like creating a powerful prize, practicing the Core Beliefs, and mindful eating are the cornerstones of The Prize Club, it is important to be able to distinguish good food choices from bad.