Blog and News on Fitness, Health, Diet, and Nutrition2023-09-22T15:29:20-04:00

The One on One Fitness Blog

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?

5 Keys to Healthy Nutritional 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.

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.


Increasing NEAT, or non-exercise activity thermogenesis, is a small change that can play an integral role in weight loss or maintenance.

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.

Avoid “Cheap Intensity”

Unfortunately, many HIIT participants (and instructors) gauge the effectiveness of their workouts by how hard they are with no regard for how smart they are.

Focus on the Process

We often focus our attention and effort on something we have little control over: the outcome. Instead, we should focus on what we have total control over: the process.

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!

Kettlebell Training

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.

Enjoy Your HEALTHY Weekend

There are a variety of reasons why the weekends pose unique challenges. Check out our strategies to maximize your weekend!

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.


When it comes to a strong core, planking is where it's at! Planking is a safe, effective way to strengthen your core and help you move better.

Indoor Cycling

Indoor cycling is one of the most effective modes of endurance training. Combining purposeful indoor cycling workouts with good nutrition and strength training is a solid recipe for improved body composition and fitness.

Joy of Cooking

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.

Movement Prep

Take your time and be deliberate with your movement prep. It is not just what you do, but how you do it!

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.

The Scoop on Added Sugars

Consuming the majority of your daily sugar intake from natural rather than added sources will not only help prevent chronic disease but will also ensure your body is getting the nutrients that are vital to long term health and happiness.


Take advantage of EPOC and get your body burning more calories at rest!

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.

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