The One on One Fitness Blog
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.
Gardening
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!
Optimizing Your Health at Home: Sitting… Get Up and Move!
This Focus Point of the Week takes a look at some of the health risks associated with prolonged sitting and provides manageable ways to get up and move throughout the day.
Purposeful Walking
A long walk taken at a comfortable pace is great for relieving stress, clearing the mind, and taking time for yourself. By being intentional about gait, pace, and overall intensity, you can get more out of your walk!
Overeating
Exploring the reasons why we overeat can be an important step in identifying how to change.
“Core Beliefs” in Unsettled Times
More than ever, we depended on our “Core Beliefs” to guide us, stay true to ourselves and help hold each other accountable.
Back to Basics: Gratitude vs Deprivation/Acceptance
Successfully meeting our health/fitness objectives requires changing our perspectives, thus creating a “new normal”. This week we will share two more Core Beliefs, “Gratitude vs. Deprivation” and “Acceptance”.
Back to Basics: We Always Have Choices
When we develop and practice this paradigm shift, the “in the moment” decisions we make all day long will be consistent with what is truly important to us…being healthy and happy.
Back to Basics: One on One’s Blueprint for Success
The Blueprint for Success is a powerful tool that defines what we want to accomplish (our goals) and the action required to accomplish these goals.
Back to Basics: Healthy and Happy
Over the next four weeks, we are again going back to basics by focusing on “why” we desire to exercise and eat right, as well as how to develop an action plan and overcome roadblocks.
One on One’s “Give Back” raises over $49,000 in 2019!
One on One raises over $49,000 in 2019 for Centre Volunteers in Medicine, the Youth Service Bureau and hurricane Dorian relief!
Back to Basics: Squatting
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.
Back to Basics: The Last 3 Reps
For this week, focus on making the last three reps of every exercise look like the first three to maximize your training efforts!
Back to Basics: Maintain “I”
This week, we continue our focus on proper form by describing one of our favorite postural cues, Maintain “I”.
Back to Basics: Set-up and Endpoints
It's important to remember that exercising with poor form will, at best, feed dysfunctional movement and, at worst, lead to injury. This alone is reason enough to reinvest ourselves into knowing and practicing proper form.