The One on One Fitness Blog

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.

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: 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.

Strategies to Succeed: Inventory Taking

Inventory taking is nothing more than taking a formal examination of our efforts and habits in all areas of our lives (relationships, career, health, etc.). It is a proactive process that helps us identify if we are on track to attain our goals, or are coming up a little short.


Whether to open/close doors, get the lawn mower started, or bring our grandchildren in for a hug, rowing is necessary for our activities of daily living.

Recovery and Regeneration

Every individual has specific recovery and regeneration needs and priorities. Focus on creating an optimal environment to reap the rewards of your training.

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!