Blog 2017-11-21T08:54:06+00:00

The One on One Fitness Blog

Healthy Alternatives

Healthy foods can still have great taste and texture; it’s a matter of finding substitutions and alternatives that work.  This week’s Focus Point will compare meal options to help show you how a small change can make a big difference.

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.

EPOC- How to Burn More Calories at Rest

You have probably heard about exercise “after-burn,” or your body’s ability to burn more calories after working out. This important response to exercise contributes significantly to successful long-term weight loss and/or weight management. This week’s Focus Point is going to shed some light on exercise after-burn and how it works.


Pace is an often overlooked training variable that can be adjusted 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.

Healthy Eating on a Budget: Dairy

As kids, we we're told to drink milk to build strong bones, and for good reason! Consuming dairy products and other foods that are high in calcium and vitamin D is one easy way to keep bones strong and prevent osteoporosis.

Optimize Your Endurance Training

Endurance training is typically the protocol of choice for those either training for a specific endurance event or those looking to change their body composition. For most of us who are looking to maintain or improve our body composition and/or fitness level, endurance training alone might not be the best use of one’s time. The key is to combine good nutrition and plenty of muscle building exercise with this longer duration, more sustained exercise.

Healthy Eating on a Budget: Protein

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.

Sitting… Get Up and Move!

Our environment lends itself to prolonged sitting: driving your car, working at the computer, attending meetings, watching TV, and even relaxing at the end of the day. Even if you feel like an active person, chances are that sitting takes up a large portion of your time.

Healthy Eating on a Budget: Grains

Part two of our “Healthy Eating 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.

Last Three Reps

Resistance training can be tough, especially the last few reps. Let’s face it, they are uncomfortable and can be a mental and physical challenge! However, they are the most important of the entire set.

Healthy Eating on a Budget: Produce

This week’s post begins our four-part series “Eating Healthy on a Budget.”  Look for upcoming posts highlighting money saving tips for produce, grains, proteins, and dairy products.


The deadlift is a functional movement that requires hip mobility, glute/hamstring strength, and trunk stability. Including deadlifts in your fitness program can help strengthen other exercises performed in the gym and help you achieve a variety of workout goals.

Eat a Balanced Breakfast

Make no mistake… breakfast is king! That’s right; just as our parents have always said, breakfast is the most important meal of the day. Whether you are trying to decrease body fat or just make it through the day, breakfast is an important step that should not be ignored or forgotten.

3D Matrix Training

To maximize our ability to function at the highest level, we must train our bodies in 3D. Matrix training is built around this concept and is this week’s Focus Point.

Alcohol and Weight Management

When it comes to losing weight, fewer calories (particularly “empty” calories) is generally better. So how does drinking alcohol fit into your weight loss plan? Like all sustainable weight loss plans, the answer lies in making informed, reasonable decisions based on the facts. Read on to find out what you need to know.

Focus on the Process

When embarking on any new endeavor, we too 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.

Setup and Endpoints

At One on One, we emphasize key training concepts such as pace, posture, breathing and the last three reps. This week’s Focus Point will discuss two more: setup and endpoints.  By emphasizing these concepts, you can ensure that your training is as safe and effective as possible.

RD Kitchen: Travel Snacks

It’s summer…time for road trips! I’m not sure about you, but there’s something about long drives that make me want to snack. When choosing a travel snack, look for foods that include fiber and protein to help you feel satisfied.

What’s Your Motivation for Exercising?

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


Let’s face it, 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.

RD Kitchen: Healthy Summer BBQ

BBQ season is here! As you can imagine, One on One’s RDs are getting bombarded with the question “Do you have any healthy summer BBQ recipes?” The answer is YES and we want to share them with everyone!


We commonly hear about foods that have little nutritional value and provide “empty calories,” but we don’t hear enough about nutrient dense foods, or “Superfoods.” 

Fueling and Refueling

No matter your goals, it is essential to have enough energy from food to perform at your best during exercise, as well as to refuel, repair, and rebuild your muscles. Refer to these guidelines to maximize your workouts through proper nutrition.

RD Kitchen: Herbs

When talking about foods high in antioxidants, chances are you’ll conjure up images of juicy blueberries and dark green kale. What you may not know, however, is that herbs are also rich in antioxidants!


Although we mostly think of accountability in terms of being held accountable, it is also about holding others accountable. Participating in a system of accountability can be extremely rewarding and ultimately helps to ensure success in all facets of our lives.