The One on One Fitness Blog
Hierarchy of Fat Loss
You can't out-train a poor diet! This week's Focus Point outlines the most effective ways to reduce fat.
Optimize your Independent Training: Lat Pulldowns
In addition to strengthening several muscles of the upper body, lat pulldowns also play a key role in improving posture and spinal stabilization.
Warmer Weather: Back in the Swing
The physical demands of golf are much different than what most of us experience in our regular daily routines. Therefore, it makes sense that we prepare our bodies for the specific physical stresses we will encounter while enjoying this hobby.
Warmer Weather: Gardening and Yardwork
Knowing how to help your body adjust to the physical demands of working outdoors can ensure that gardening remains an enjoyable, even therapeutic, activity.
Nutrition for Performance
No matter your goals, consuming the right nutrients at the right times is key to replenishing and rebuilding your muscles.
Meal Prep for Beginners
Meal prep does not have to be overwhelming or take hours of our time. Rather, it can be an efficient way to help maintain a healthy diet, as well as reduce the stress that often surrounds cooking.
Nutrition for Longevity
While calorie reduction and the associated weight loss can be an effective way to help us age more healthfully, this is only one piece of the puzzle. The quality of our food choices is just as important to ensuring the quality of our lives.
5 Keys to Healthy Nutrition Habits
Whether you are trying to lose weight, get stronger, or simply improve the quality of your diet, being realistic about your goals and having a strategy to succeed is key.
Training While Traveling
With Spring Break in full swing, now is a good time to consider your fitness goals and make plans to maintain your exercise frequency. Regardless of your location or situation, you must have the “tools” to train yourself effectively.
Making Fitness Fun
Increase your fitness "fun factor!"
Back to Basics: The Last Three Reps
Focus on making the last three reps of every exercise look like the first three to maximize your training efforts!
Back to Basics: Limit “Leaks” When Strength Training
When it comes to "leaks" in your strength training form, easier does not mean better!
Back to Basics: Setup and Endpoints
Exercising with poor form will, at best, feed dysfunctional movement and, at worst, lead to injury.
Movement Prep
Take your time and be deliberate with your movement prep. It is not just what you do, but how you do it!
Popular Diets: Fuel for Success
Don’t let your new nutrition plan derail your fitness training!
One on One’s Blueprint for Success
The Blueprint for Success is a powerful tool that defines what we want to accomplish (our goals) and the action required to accomplish these goals.
Communication
Poor communication inevitably causes problems and stress that, unlike many of the other “curveballs” life throws at us, are totally preventable.
Inventory Taking
Simply put, Inventory Taking is the act of formally examining our efforts and habits in all areas of our lives (relationships, career, health, etc.). It is a proactive process that helps us identify if we are on track to attain our goals.
Connecting the Short Term to the Long Term
Our daily decisions and behaviors are the vehicle through which we achieve our much larger objectives.
Goal Setting: Focus on the Long Term
Goal setting can be tricky. To be successful with your shorter-term objectives, you must first have a clear vision of what your longer-term goals are.
Mobility As We Age: Stretching
Improving our mobility provides the “keys to the kingdom” for active aging adults hoping to engage in the same activities they have enjoyed throughout their lives.
Thriving Through the Holidays: Calorie Dense vs. Nutrient Dense
Consuming high-quality calories is especially challenging during the holidays. But what if you could make a few changes to that holiday meal to create a high-volume, lower-calorie meal loaded with vitamins, minerals, and other nutritional components that are essential to a healthy diet?
Thriving Through the Holidays: Your Nutrition Roadmap
Contrary to popular belief, the holiday season does not need to lead to poor eating, weight gain and a lack of focus towards your healthy and happy goals.
Accountability: Receive it and Give it Away
Participating in a system of reciprocal accountability can be extremely rewarding and ultimately helps to ensure success in all facets of our lives.
Are you a “Dabbler”?
For 35+ years, we've have had the privilege of helping thousands of people navigate through their “wellness journey”. If there is one piece of advice we would share to ensure lasting success, it is to start with the right mindset and use a measured approach.