The One on One Fitness Blog

Safe & Effective 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.


You have probably heard about exercise “after-burn,” or your body’s ability to burn more calories after working out.

Thriving Through the Holidays

Contrary to popular belief, the holiday season does not need to lead to poor eating, weight gain and a lack of focus towards your health goals.


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.

Making a Choice

One of those beliefs (and perhaps the most difficult to realize) is that we all have choices.

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.

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.

Sitting – Get Up and Move

What do we do when we’re awake and not exercising? Mostly, we sit. Even if you feel like an active person, chances are that sitting takes up a large portion of your time.

The Last 3 Reps

Resistance training can be tough, especially the last few reps. However, they are the most important of the entire set.

Optimize Your Endurance Training

Endurance training is typically the protocol of choice for those either training for a specific endurance event or looking to change their body composition. Find out how to get the most out of your endurance training!


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!

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.

Set-up and Endpoints

This week’s Focus Point will discuss two more: set-up and endpoints.  By emphasizing these concepts, you can ensure that your training is as safe and effective as possible.

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.


Superfood benefits include preventing or reducing joint inflammation, improving bone health, lowering cholesterol/blood pressure, and reducing the risk of heart disease and certain cancers.


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


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.

Defining Your “Why”

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

Footwear for Fitness

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

The Joy of Cooking

Figuring out what to cook and cooking it when we are ill prepared, tired, and overly hungry is not likely to lead to an enjoyable experience. Today we will review a few simple tips to help you begin to find the joy in cooking again.