Blog 2017-07-10T06:49:18+00:00

The One on One Fitness Blog

RD Kitchen: Edamame

By: Sammy Griffith, RD, LDN Can you say “edamame” five times fast!!!??? We probably should just stick to “soybeans”. If you d [...]

Eating Healthy on a Budget: Protein

Our dietitians love to talk about protein, and for good reason! We all train hard, and protein is important for muscle recovery. Even when you’re not at the gym, protein is important for muscular and skeletal maintenance, particularly as you age.

Safe and Effective Rotation

Consider how often your body rotates throughout the day. Activities like picking up a dropped set of keys, reaching into the dryer, or opening a heavy door all require rotation. Knowing how to rotate properly is critical to ensuring healthy, effective movement both in and out of the gym.

Kettlebell Training

For over 300 years, kettlebells have been one of the most effective strength and conditioning tools available. When used correctly, kettlebells are appropriate for people of all ages and fitness levels, and have been proven to improve strength, power, endurance, mobility, and back health.


When we bring an object closer to our body, we are typically performing a “rowing” motion. Whether to open/close doors, get the lawn mower started, or bring our grandchildren in for a hug, rowing is necessary for our activities of daily living.

RD Kitchen: Oats

Oats are the way to a dietitian’s heart, quite literally! You might have heard that oats are heart healthy, but do you know w [...]

Eating Grains on a Budget

Part two of our “Eating Healthy on a Budget” series highlights grains…specifically whole grains.  Whole grains contain fiber, vitamins, and minerals that may reduce our risk of chronic lifestyle diseases such as diabetes, heart disease, and obesity. Accordingly, The Academy of Nutrition and Dietetics recommends at least half our grains be whole grains.


Pace is an often overlooked training variable that can be manipulated to increase/decrease intensity, both within your training session and the individual exercises themselves. The pace of your training must be deliberate and consistent with your goals. Additionally, tempo of repetitions and rest time between exercises should be determined prior to your workout.