The One on One Fitness Blog


Whether you’re exercising at One on One or going about your activities of daily living, you do a lot of squatting! Accordingly, it is important to know how to do it right.

Defining Your “Why”

Though short-term objectives can motivate you to start an exercise program or cross specific hurdles, it is the more meaningful, long-term objectives that will help you sustain a healthy lifestyle forever.

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.

The Joy of Cooking

Figuring out what to cook and cooking it when we are ill prepared, tired, and overly hungry is not likely to lead to an enjoyable experience. Today we will review a few simple tips to help you begin to find the joy in cooking again.

This isn’t a Practice Round

Written By: Bruce Burke I was struck today with just how much I take “time” for granted. In fact, I often find myself spending my days preparing for the future, almost as if I was prepping for “the big game”. What I constantly seem to forget is that this is the big game. It is amazing how easily I can let weeks and months slip by without really appreciating how precious each day is. How about you? How often do you take stock of your behaviors, habits and realities? Are you living life like it is the “big game”, or do you take the blessing of time for granted? Going forward, I intend to remind myself each day of how important “today” is. My goal [...]

One Day at a Time

Rather than getting bogged down in what you “should” be doing and where you “hope” to be, we suggest you focus on the here and now, and do so one day at a time (ODAT).

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. 


We all occasionally overeat, and anxiety about food and weight can make mealtime seem especially stressful and out of control.  This week we will discuss ways to eat in a mindful and satisfying manner.

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.

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 (i.e. yard work, vacations, kids’ activities, etc.). For this week’s Focus Point, we are going to discuss potential roadblocks and establish strategies to help maintain your training focus for summer. 

Hydration: Are You Drinking Enough Water?

The consequences of dehydration include increased fatigue, headaches, dizziness/lightheadedness, and mental confusion. This week’s Focus Point will highlight the benefits of staying hydrated, as well as provide strategies to ensure you are drinking enough water.

Drink Fewer Calories

For those interested in losing weight and improving body composition, beverage choices are just as important as food choices. High calorie drinks can sabotage an otherwise well executed weight loss strategy.


Sleep allows the body to safely ‘shutdown’ at night, restoring energy and affording the brain time to consolidate important experiences and memories. It also plays a large role in helping us recover from training sessions.


If you know how to help your body adjust to the physical demands of working outdoors, gardening can be an enjoyable, even therapeutic, activity.

Calorie Dense vs Nutrient Dense

The nutritional quality of the calories that we eat each day can have a significant impact on our efforts towards healthier living, disease prevention, and weight loss. One important first step to determine food quality is to understand the difference between foods that are calorie dense and foods that are nutrient dense.


Do you have piles of paper scattered on your desk? Do you consistently miss deadlines or regularly feel overwhelmed and overworked? Do you run late for meetings or miss appointments? If you answered “yes” to any of these, organization may be an issue. Being well organized is essential for maximizing productivity and achieving a well-balanced lifestyle. Organization can be broken into two categories: Physical (i.e. clutter free home and workspace) Mental (i.e. knowing priorities and objectives) Clutter is chaos. If you live or work in an environment overrun with physical clutter, mental clutter is sure to follow. This will cost you more than you think. Living a cluttered life will drain your energy, lead to poor time management, and decrease your overall efficiency and effectiveness.  [...]

Healthy and Happy: Start with the End in Mind

How many times have you created fitness/nutrition goals and failed? How often have you set goals, achieved them through sheer force of will, then ended up right back where you started? Unfortunately, this happens too frequently. Our experience has shown that people tend to set goals without giving any serious thought as to why they are doing so, or even how realistic they are in the first place.

TRX Training

The TRX suspension trainer has proven to be a valuable asset to our training programs at One on One. It combines body-weight resistance training with multi-planar movement patterns to stimulate improvements in core stability, strength, flexibility, and balance.

Smart Snacking

It’s easy to munch on unhealthy options, but when snacking is done right, it plays an important role in a healthy diet. Here is some food for thought about smart snacking.

Training While Traveling

With Spring Break quickly approaching, 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.

Carbs are Key

We asked the experts…is the fear of carbs really warranted? According to our RDs and comprehensive nutrition research, the answer is a strong no!