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

The One on One Fitness Blog

Workstation Ergonomics

This week, we’ll talk about how to set up your workstation to promote better posture and reduce discomfort.

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.

Strategies to Succeed: Time Management

Intelligent time management is critical to managing stress and excelling in all endeavors. When it comes to time management, prioritization is the number one issue to consider and is important on multiple levels.

Race to the North Pole: Final Standings

Congratulations Team Vixen! Thank you to everybody who participated. Everyone put in extraordinary effort, and we saw people get excellent results! Let’s keep the momentum going and treat the rest of the year like we are racing to the North Pole!

Strategies to Succeed: Inventory Taking

Over the last two weeks we have discussed the importance of “Goal Setting” and “Connecting the Short-Term with the Long-Term.” This week we are going to provide you with a tool to stay on track and help you succeed. We call it “Inventory Taking.”

Race to the North Pole Team Standings

The race continues to be a close one! Keep recording your points and answering the Bonus Question because it's going to come down to this last week. Keep up the hard work!

Race to the North Pole Team Standings

It’s a close race this year! Be sure to continue recording your points and answering the Bonus Question of the Week. Let’s have another great week!

Strategies to Succeed: “Goal Setting: Focus on the Long Term”

Goal setting can be tricky. To be successful with your shorter-term objectives, you must first have a clear vision of what your longer-term goals are. These goals can be considered the “end game” and should lead to greater personal/professional satisfaction and happiness.  Accordingly, this week we will focus on how to create long-term goals.

Recovery and Regeneration

Last week, we discussed how to best prepare your body to exercise and maximize your training through movement prep. This week, we take that concept a step further by discussing effective recovery and regeneration strategies.

Movement Prep

At One on One, Movement Prep (MP) is a vital piece of everyone’s program. Although the term “movement prep” is relatively new to the fitness world, the concept is not.  It is essentially a sophisticated “warm-up”.

Spine Care: What you need to know

By The One on One Team Have you or someone you know ever experienced back pain? Unfortunately, the answer is probably yes. Studies show that 80% of the population will experience a back problem at some point in their lives, many of which are caused by preventable, lifestyle-related issues. Here’s what you need to know. The Problem: The immobile/hypermobile imbalance The spine is made up of a series of facet joints that allow the torso to rotate, flex, and extend. When we are young, this series of joints moves perfectly in sync with one-another, much like the links of a well-oiled bicycle chain. They “share” the stresses created when flexing, rotating, or extending. As we age, become sedentary, and develop postural deficiencies, this system becomes [...]

Habit Change: Create a New Paradigm

Have you ever experienced the cascading cycle of overeating, limited physical activity, and low self-esteem? Is every meal or snack a struggle? Is the mere thought of exercising a chore?

Elizabeth Goreham

The fact there is absolutely NO sense of competition or judgment at One on One is pretty important to me ... That means everyone – no matter age or current conditioning – quickly becomes part of the ‘family’.

Safe & Effective Rotation

Activities like picking up a dropped set of keys, reaching into the dryer, or opening a heavy door all require rotation. Knowing how to rotate properly is critical to ensuring healthy, effective movement both in and out of the gym.

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.