The One on One Fitness Blog
Back to Basics: Manipulating Variables
Exercise variety keeps workouts engaging, but changing exercises at random can actually slow progress or increase injury risk. This article explains how to create variety the smart way by adjusting training variables like intensity, pace, and tempo, so your workouts stay effective and aligned with your goals.
Back to Basics: Know Your “Why” Behind Every Exercise
It’s easy to go through the motions in a workout without fully understanding why you’re doing certain exercises. In this article, we explore how training with purpose—and knowing the “why” behind each movement—can make your workouts more effective.
Back to Basics: Focus on the Last Three Reps
The last few reps of an exercise are often the hardest, but they may also be the most important. Learn why focusing on the final three reps can improve strength, muscle tone, and body composition, and how maintaining proper form and mental focus can help you get more out of every workout.
Back to Basics: Three Keys for Proper Exercise Form
Good exercise form isn’t about memorizing endless cues or exercises. In this article, you’ll learn three easy-to-apply concepts that help you move more effectively, reduce injury risk, and get more out of your time exercising.
Focus Point of the Week: Squats
The squat is one of the most important movements we use every day but doing it well takes more than just bending your knees. Small breakdowns in mobility, alignment, or control can quietly limit progress and increase strain over time. Learn what proper squat technique really looks like and how refining it can help you move and feel better.
The Missing Key to Lasting Habit Change
Lasting habit change doesn’t start with better strategies or more willpower. It starts with your mindset. When healthy habits are built on a foundation of gratitude instead of deprivation, they stop feeling like a chore and begin to feel like a choice.
Why Healthy and Happy Should Come First
Healthy and Happy isn’t the result of success. It’s the tool we use to make choices that align with our long-term vision and support consistency over time.
Focus Point of the Week: Indoor Cycling
Indoor cycling provides is more than a cardio workout. It’s a joint-friendly way to build strength, boost endurance, and feel more confident in how you move.
Focus Point of the Week: Pushups
Pushups are one of the simplest ways to build upper-body strength—but small form mistakes can limit your results. This quick guide breaks down the muscles you should feel working and the most common technique slips, along with easy cues to help you get more out of every rep.
Focus Point of the Week: Glute Activation Exercises
Many people breeze through their warm-up without much thought, but taking a moment to engage the glutes can make a meaningful difference in how well you move. Intentional glute activation helps support your hips, back, and knees, setting you up for safer, more comfortable strength training and daily activity.
Thriving Through the Holidays: Your Nutrition Roadmap
The holidays don’t have to derail your health goals. With a few simple mindset shifts and supportive strategies, you can enjoy the season fully while still feeling your best. Here’s how to thrive, not just survive, this holiday season.
Focus Point of the Week: Resistance Band Training
Resistance bands are effective tools for improving strength, stability, and muscular endurance. Lightweight, portable, and highly adaptable, they make it easy to train anywhere while still getting a quality workout. Check out the full article to learn how to get the most out of resistance band training.
Avoid “Cheap Intensity”
Gauge the effectiveness of your workouts by how SMART they are instead of how HARD they are. Read on to learn how we can help you avoid "cheap intensity".
Focus Point of the Week: Eccentric Training
Discover why slowing down your reps can deliver big results. Learn how the lowering phase of every movement — known as eccentric training — builds strength, protects your joints, and improves how your body moves.
Focus Point of the Week: Diaphragmatic Breathing
Most of us take thousands of breaths a day without realizing how much each one affects how we move, train, and recover. Learn how diaphragmatic breathing improves stability and posture while helping you train more effectively.
Focus Point of the Week: The Rower Machine
Think you’re using the rower machine correctly? This week’s Focus Point takes a closer look at proper form and essential settings to help you maximize your time spent on the rower. With the right technique, each stroke becomes smoother, safer, and more effective.
Focus Point of the Week: Bench Pressing
Bench pressing is one of the best ways to build upper-body strength, but only when it’s done right. Learn how to press safely, protect your shoulders, and make every rep count.
Focus Point of the Week: Shoulder Packing
“Shoulder packing” is the simple technique that keeps your shoulders stable and strong during pressing, pulling, and stabilizing movements. In this post, we break down why it matters, and how to apply it so you can protect your shoulders and get the most out of each exercise.
Why Your Muscles Feel Tight Even After You Stretch
Stretching and foam rolling can feel good in the moment, but the relief rarely lasts. Most “tight” muscles aren’t actually short; they’re overactive because the nervous system is trying to protect the body. Discover how addressing stability and muscle activation, not just flexibility, can help you move with ease.
Focus Point of the Week: Deadlifts
Unlock the power of one of the most effective full-body movements. Learn why deadlifts go beyond strength training to improve posture, prevent injury, and build lasting mobility.
Focus Point of the Week: Stances
Good movement starts with good stance. Learn how five simple positions can help you move with better balance, stability, and strength.
Focus on the Process
We often focus so much on results that we forget where true progress happens — in the daily actions we take. Shifting your attention to the process, not just the outcome, is the key to lasting success. In this article, discover how small, consistent choices can transform your journey and make your goals feel more achievable than ever.
Pumpkin Banana Bread
This Pumpkin Banana Bread is moist, spiced, and naturally sweet. It’s a cozy slice of comfort to share with loved ones or to savor quietly with a warm cup of tea.
Focus Point of the Week: Pulldowns
Think pulldowns are just another back exercise? Think again. Done right, they correct posture, protect your spine, and supercharge every lift you do. Here’s how to make every rep count.
Make-Ahead Breakfast Burritos
Busy mornings don’t have to mean skipping breakfast. These make-ahead burritos are packed with protein, veggies, and flavor—perfect to grab, reheat, and enjoy all week long. Quick and healthy, they’re a smart upgrade from fast food and will keep you energized through the day.