The One on One Fitness Blog


We all occasionally overeat, and anxiety about food and weight can make mealtime seem especially stressful and out of control.  This week we will discuss ways to eat in a mindful and satisfying manner.

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.

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. 

Hydration: Are You Drinking Enough Water?

The consequences of dehydration include increased fatigue, headaches, dizziness/lightheadedness, and mental confusion. This week’s Focus Point will highlight the benefits of staying hydrated, as well as provide strategies to ensure you are drinking enough water.

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.


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.


If you know how to help your body adjust to the physical demands of working outdoors, gardening can be an enjoyable, even therapeutic, activity.

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. One important first step to determine food quality is to understand the difference between foods that are calorie dense and foods that are nutrient dense.


Do you have piles of paper scattered on your desk? Do you consistently miss deadlines or regularly feel overwhelmed and overworked? Do you run late for meetings or miss appointments? If you answered “yes” to any of these, organization may be an issue. Being well organized is essential for maximizing productivity and achieving a well-balanced lifestyle. Organization can be broken into two categories: Physical (i.e. clutter free home and workspace) Mental (i.e. knowing priorities and objectives) Clutter is chaos. If you live or work in an environment overrun with physical clutter, mental clutter is sure to follow. This will cost you more than you think. Living a cluttered life will drain your energy, lead to poor time management, and decrease your overall efficiency and effectiveness.  [...]

Healthy and Happy: Start with the End in Mind

How many times have you created fitness/nutrition goals and failed? How often have you set goals, achieved them through sheer force of will, then ended up right back where you started? Unfortunately, this happens too frequently. Our experience has shown that people tend to set goals without giving any serious thought as to why they are doing so, or even how realistic they are in the first place.

TRX Training

The TRX suspension trainer has proven to be a valuable asset to our training programs at One on One. It combines body-weight resistance training with multi-planar movement patterns to stimulate improvements in core stability, strength, flexibility, and balance.

Smart Snacking

It’s easy to munch on unhealthy options, but when snacking is done right, it plays an important role in a healthy diet. Here is some food for thought about smart snacking.

Training While Traveling

With Spring Break quickly approaching, now is a good time to consider your fitness goals and make plans to maintain your exercise frequency. Regardless of your location or situation, you must have the “tools” to train yourself effectively.

Carbs are Key

We asked the experts…is the fear of carbs really warranted? According to our RDs and comprehensive nutrition research, the answer is a strong no!

Sitting… Get Up and Move

Due to our environment, we spend most of our days sitting. Even if you feel like an active person, sitting likely takes up a large portion of your time.

Lessons Learned in 2018

By Ryan Burke 2018 presented many learning opportunities. Here are a few lessons learned…. Simplify. Last year felt, at times, challenging and complicated. However, the lesson I learned is that life is only as complicated as I make it. I have the power to complicate my life, and conversely, simplify it. When life got challenging, I focused on simplifying my life by maintaining a positive perspective, avoiding overscheduling and completing my days one task, one hour at a time. Avoid speaking in terms of “have to’s” and “should’s.” I used these phrases in my language far too often, and I realized it’s a sign that my life is spiraling out of control. For example, I used to tell myself the following statements: “I have to [...]


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

Healthy Super Bowl Sunday Snacks

Football games can unfortunately be a trap to overeat unhealthy foods, but it’s not impossible to stay on track with your health goals! Our dietitians have found healthy substitutes for classic dishes to help you avoid excess calories this weekend.

Meal Prep for Beginners

Meal prep doesn’t have to be overwhelming or take hours of your time. Rather, it’s a great way to maintain a healthy diet and reduce the stress that often surrounds cooking.

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.