The One on One Fitness Blog

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.

Less is More

When most of us consider weight loss and dieting, we want to start big. However, thirty years of helping people realize their health and fitness goals at One on One has shown us that fad diets and other extreme changes don’t work for the long term. They may help you lose weight, but they won’t provide the lasting, meaningful weight loss that most are looking for.

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.


Participating in a system of accountability can be extremely rewarding and ultimately helps to ensure success in all facets of our lives.

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 strategy to succeed is key.


Including deadlifts in your fitness program can help strengthen other exercises performed in the gym and help you achieve a variety of workout goals.

Healthy Eating on a Budget: Produce

The USDA recommends that half our plate be fruits and/or vegetables at every meal. To meet this recommendation, we need to fill our shopping carts with produce… and do so without breaking the bank!


What is your mind “set” on when you walk into the gym? Having a positive and focused mindset significantly impacts a successful fitness program.

Enjoy your HEALTHY weekend

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

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.

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.

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.


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.

The Last 3 Reps

The last few reps produce the greatest physiological changes, so they are critical for those looking to enhance muscle tone, build strength, or improve body composition.

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. 

Set-up and Endpoints

Exercising with poor form will, at best, feed dysfunctional movement and, at worst, lead to injury. The building blocks to ensuring proper form are set-up and endpoints.

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.

Footwear for Fitness

What must you consider when choosing footwear for fitness? The answer lies in understanding how our feet function and how various types of athletic shoes affect that function.

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!

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.


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.

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.