The One on One Fitness Blog


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

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.

Eat a Balanced Breakfast

Whether you are trying to decrease body fat or stay energized throughout your day, breakfast is an important part of the equation.

Maintain “I”

Maintaining “I” is critical to maintaining good form when training. Remember, the posture you train with is the posture that you are teaching your body to live with.

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.

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.

Last Weekend’s Retreat – Personal Leadership

Personal leadership starts with being proactive, having a clear understanding of who we aspire to be, and living in a way that reinforces these aspirations.  In this context, what could be more important than addressing character?


Being well organized is essential for maximizing productivity and achieving a well-balanced lifestyle. Take control and do not allow poor organization to sabotage your health and fitness efforts or create additional stress in your life!


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

Maximize Your Weekend

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

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.

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!