The One on One Fitness Blog

Movement Prep

Although the term “movement prep” is relatively new to the fitness world, the concept is not. Essentially, movement prep is a sophisticated “warm-up”.

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.

Joy of Cooking

Don’t worry, you don’t need to be a 5-star chef to make cooking more enjoyable! Here are a few simple tips to help you experience the joy of cooking.

Making Fitness Fun

Even if enjoyment isn’t your main reason for exercising, you can still use these strategies to adjust your workouts and make them more fun!

Hydration: Are You Drinking Enough Water?

We all know that we need to drink water, but how much is enough? And, what happens if we fall short? This week’s Focus Point will highlight the benefits of staying hydrated, as well as provide strategies to increase hydration.


Knowing how to help your body adjust to the physical demands of working outdoors can ensure that gardening remains an enjoyable, even therapeutic, activity.

Corrective Exercise

An intelligently designed fitness program addresses more than just strength and stamina; corrective exercise is necessary for addressing dysfunction and training authentic functional movement.

Metabolic Resistance Training

While steady state exercise (jogging, cycling, etc.) has many benefits, you just can’t beat high intensity Metabolic Resistance Training when it comes to time-efficiency and effectiveness!

When Exercising, Avoid “Cheap Intensity”

Unfortunately, many HIIT participants (and instructors) gauge the effectiveness of these workouts by how hard they are with no regard for how smart they are. While this “cheap intensity” might be ok for some young, healthy individuals, it isn’t for most.

Refocus on Fitness

As the weeks pass by, one thing has become abundantly clear: it is time to get back on track. There is no better time to prioritize our health and make choices that align with our “Healthy and Happy”.

One Day at a Time

Whether it is adjusting to a new routine or trying to break a bad habit, change requires time and consistent effort. “One Day at a Time” (ODAT) – is our proven mindset for facilitating long-lasting habit change.

Optimizing Your Health at Home: Sleep

Inadequate sleep has been linked to obesity, diabetes, hypertension, cardiovascular disease, and increased mortality. Sleep deprivation also directly impairs brain functioning and muscle recovery. You simply can’t function at your best when overly tired!

Purposeful Walking

A long walk taken at a comfortable pace is great for relieving stress, clearing the mind, and taking time for yourself. By being intentional about gait, pace, and overall intensity, you can get more out of your walk!


Exploring the reasons why we overeat can be an important step in identifying how to change.

Back to Basics: Gratitude vs Deprivation/Acceptance

Successfully meeting our health/fitness objectives requires changing our perspectives, thus creating a “new normal”. This week we will share two more Core Beliefs, “Gratitude vs. Deprivation” and “Acceptance”.

Back to Basics: We Always Have Choices

When we develop and practice this paradigm shift, the “in the moment” decisions we make all day long will be consistent with what is truly important to us…being healthy and happy.

Back to Basics: Healthy and Happy

Over the next four weeks, we are again going back to basics by focusing on “why” we desire to exercise and eat right, as well as how to develop an action plan and overcome roadblocks.

Back to Basics: Squatting

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.

Back to Basics: The Last 3 Reps

For this week, focus on making the last three reps of every exercise look like the first three to maximize your training efforts!

Back to Basics: Set-up and Endpoints

It's important to remember that exercising with poor form will, at best, feed dysfunctional movement and, at worst, lead to injury.  This alone is reason enough to reinvest ourselves into knowing and practicing proper form.