Blog and News on Fitness, Health, Diet, and Nutrition

Paige’s Holiday Challenge: Week 4

Complete the recommendation to receive 10 points! The Challenge: Eat a high-protein source with breakfast. How does this help my nutrition? Many people go for a convenient breakfast option such as oatmeal, cereal, bagels, and breakfast bars on their way out the door. What do all of these foods have in common? They’re high in carbohydrates, empty calories and low in protein. Increasing your protein at breakfast will keep you satisfied longer than high carbohydrate breakfast foods. Here are high-protein sources that count for points this week: Greek yogurt with fruit Powdered peanut butter on toast or bagel thin Eggs (scrambled, over-easy, hard-boiled, etc.) with toast or English muffin Protein bar Fruit smoothie with low-fat milk and Greek yogurt Special K protein cereal with low-fat [...]

Beautiful life with beautiful health

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Race to the North Pole 2015: Week Two

Race to the North Pole: Week Two Results Points are in for Week Two! Be sure to continue recording your points and answering the Bonus Question of the Week. Let's have another great week! Cupid 9295 Dasher 9225 Comet 8915 Rudolph 8565 Prancer 8560 Blitzen 7875 Dancer 7815 Donner 7365 Vixen 7095

Paige’s Holiday Challenge: Week 3

Complete the recommendation to receive 10 points! The Challenge: Pair produce and protein for your snack. How does this help my nutrition? A snack that contains protein and fiber is filling, sustaining and adds to the quality of your diet. Pairing fruits and vegetables with a protein source is your best choice for having a nutritious snack without consuming empty calories. Here are some examples of filling snacks: 1 (5.3oz) container Oikos Triple Zero Greek yogurt + 1 medium banana ½ cup carrots or peppers + 2 tablespoons hummus 1 low-fat string cheese + 1 medium pear 4 pieces of celery + 2 tablespoons powdered peanut butter 1-2 hard-boiled eggs + 1 medium apple ½ cup low-fat cottage cheese + ¾ cup berries A Creamy [...]

Race to the North Pole 2015: Week One

Race to the North Pole: Week One Results Week One of the Race to the North Pole is complete! All of the teams are off to a great start. Be sure to continue recording your points and answering the Bonus Question of the Week. Let's have another great week! Dasher 5635 Comet 5575 Cupid 5490 Rudolph 5135 Prancer 5050 Dancer 4820 Blitzen 4685 Donner 4475 Vixen 4345 The answer to last week’s Bonus Question: [...]

Paige’s Holiday Challenge: Week 2

Complete the recommendation to receive 10 points! The Challenge: Incorporate winter produce with at least one meal. Click on the “winter produce” link above to see an extend list of fruits and vegetables to choose from. How does this help my nutrition? In-season fruits and vegetables are packed with essential nutrients! They contain more vitamins, minerals and antioxidants than produce harvested out of season. Secondly, you are getting foods at their peak, making them even more delicious. Incorporating seasonal produce into your diet gives you variety and improves your nutrient intake. A Butternut Squash Lasagna and Winter Vegetable Soup recipe is available. If interested, please ask your trainer or Paige to provide it for you.

Paige’s Holiday Challenge: Week 1

Complete the recommendation to receive 10 points! The Challenge: Use a smaller plate with dinner. How does this help my nutrition? Using a large plate can lead to overeating because we have a tendency to fill our entire plate and go back for seconds. Also, when the brain sees a large plate with white space surrounding the food, it unconsciously assumes the plate contains less food. Using a smaller plate will give you a better chance of eating the correct amount of food at meals. A Dijon Chicken with Zucchini and Tomatoes recipe is available. If interested, please ask your trainer or Paige to provide it for you.

Dijon Chicken with Zucchini and Tomatoes

Ingredients: Cooking spray 2 medium zucchinis, cut into ¼-inch rounds 1 ½ cups grape tomatoes 1 tablespoon olive oil ¼ teaspoon black pepper (divided) ½ lemon, juiced 2 tablespoon Dijon mustard 4 (4oz) boneless, skinless, chicken breasts ½ teaspoon garlic powder Directions: Preheat oven to 350 degrees. Coat a large baking dish with cooking spray. In a small bowl combine zucchini, tomatoes, olive oil, 1/8 teaspoon black pepper and toss to coat. Set aside. In another small bowl mix together lemon juice and Dijon mustard. Set aside. Season chicken breasts on both sides with 1/8 tsp pepper, garlic powder and oregano. Place chicken breasts in baking dish and brush top with mustard mixture. Sprinkle with Parmesan cheese. Pour zucchini and tomatoes around chicken in baking [...]

Getting the most out of your health care provider

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FOR IMMEDIATE RELEASE: One on One is pleased to introduce John Valentik and Ryan Burke as partners.

FOR IMMEDIATE RELEASE: One on One is pleased to introduce John Valentik and Ryan Burke as partners. 11/23/15 State College, Pa. One on One, located at 424 West Aaron Dr. in State College, PA, is pleased to announce that John Valentik and Ryan Burke have each purchased an interest in One on One and are now partners. John has been with One on One since 2012. He earned his Bachelor's degree from Penn State in 2010 with a degree in Kinesiology. He then earned his Master's degree in Exercise Science with an emphasis in Performance Enhancement and Injury Prevention in December 2012. John is certified through the National Academy of Sports Medicine as a Performance Enhancement Specialist. Ryan has been with One on One since 2007. [...]

Healthy Alternatives Recipes

Easy Sweet and Sour Chicken Ingredients: 1 tablespoon oil 1 lb boneless skinless chicken breast 1 (8oz) can pineapple chunks in juice, undrained ½ cup sweet and sour sauce 1 cup water Directions: Heat oil in large skillet on medium-high heat. Add chicken; cook and stir 4 minutes or until cooked through. Add pineapple with juice and sweet and sour sauce; mix well. Stir in water. Bring to boil. Remove from heat. Let stand 5 minutes or until almost all of the liquid is absorbed. Nutrition Information per serving (3oz): 225 calories, 16 grams carbohydrates, 21 grams protein, 5.5 grams fat, 0.5 grams fiber Cauliflower Fried Rice Ingredients: 1 medium head (about 24 oz) cauliflower, rinsed 1 tablespoon sesame oil 3 eggs pinch of salt [...]

Focus Point of the Week: Eat a Balanced Breakfast

10/5/2015 - Are you looking for a simple way to improve your fitness and increase your energy level?

One on One is seeking a Marketing Manager

Marketing Manager Needed Part-time (20 - 25 hrs/week) Send resume and cover letter to bruce@oneononefit.com. No phone calls, please.

Focus Point of the Week: Motivation

8/31/2015 - How are you motivated?

TRX Challenge 2015: Final Results

Here are the final standings! Congratulations to all of our participants! Thanks for giving it your best shot. This was a very difficult challenge and we saw an amazing amount of improvement. It has been inspiring to see the effort put in and the payoff of improved fitness levels. Many people have developed a new appreciation of what they are capable of along the way. That is what it’s all about! Week 6 (8/17-8/23) Category Time 70+ (15, 10, 5 with squat to toes) Male: Ed Liszka [...]

Congratulations Ryan Burke and Will Sunner, Precision Nutrition Certified Nutrition Coaches

FOR IMMEDIATE RELEASE: Ryan Burke and Will Sunner are Precision Nutrition Certified Nutrition Coaches State College, Pa. August 13, 2015 One on One, located at 424 West Aaron Dr. in State College, PA, is pleased to announce that Ryan Burke and Will Sunner are now Precision Nutrition Certified Nutrition Coaches. The Precision Nutrition certification is a 16 week course that covers the science of nutrition and application of the science. As certified nutrition coaches, Ryan and Will are able to provide nutritional counseling and education for individuals interested in weight loss, general health and sports performance goals. To learn more about nutritional services, contact One on One at info@oneononefit.com or call at (814)234-1625.

Congratulations Julia Warren, NASM-CPT

FOR IMMEDIATE RELEASE: Julia Warren, NASM-CPT State College, Pa. August 13, 2015 One on One, located at 424 West Aaron Dr. in State College, PA, is pleased to announce that Julia Warren recently completed the Certified Personal Trainer Certification through the National Academy of Sports Medicine (NASM). Julia has been with One on One since November 2014. She received her B.S. from the University of Pittsburgh. To learn more about One on One’s personal training services, contact One on One at info@oneononefit.com or call at (814)234-1625.

TRX Challenge 2015: Week Five Results

This is it! One week to go! As we come down the home stretch there will be a lot of movement in the rankings. We can’t wait to see who makes a big push this week. Remember, this is all about challenging yourself and reaching your goals. Let’s finish strong! Week 5 (8/10-8/16) Category Time 70+ (15, 10, 5 with squat to toes) Male: Ed Liszka [...]

TRX Challenge 2015: Week Four Results

We are entering crunch time with only two weeks remaining in the challenge! Every second counts now, so discuss with your trainer the best way to shave off those seconds. Let’s finish this challenge strong! Week 4 (8/3-8/9) Category Time 70+ (15, 10, 5 with squat to toes) Male: Ed Liszka 1:39 56-69 (20, [...]

Focus Point of the Week: Footwear for Fitness

8/3/2015 - Are you setting your body up for success with your footwear?

TRX Challenge 2015: Week Two Results

Week two of our TRX Challenge is complete! We have seen incredible improvements and great competition. If you have not done The Challenge and would like to, it’s not too late! Be sure to talk to your trainer and create a strategy. Week 2 (7/20-7/26) Category Time 56-69 (20, 10, 5 with squat to toes) Male: Rob Veronesi 1:12 Jeff Heimer [...]

TRX Challenge 2015: Week One Results

The first week of One on One’s TRX Challenge 2015 is complete! We have seen some excellent times so far and participants are developing strategies to improve their times over the coming weeks. If you haven’t given it a try yet, talk to a team member and let us help you with your strategy. Week 1 (7/13-7/19) Category Time(sec) 56-69 (20, 10, 5 with squat to toes) Male: Jeff Heimer [...]

TRX Challenge 2015: Week Three Results

Three weeks down, three to go! It’s hard to believe that we are already halfway done with the challenge. We have seen some remarkable improvements and expect that the second half will be even more impressive. As always, it’s never too late to do the challenge so if you would like to give it a go be sure to talk to your trainer. Week 3 (7/27- 8/2) Category Time 70+ (15, 10, 5 with squat to toes) Male: Ed Liszka [...]

TRX Challenge 2015

One on One’s TRX Challenge is open to all clients and trainers. The challenge combines TRX Rows and TRX Squat Jumps (or squat to toes depending on division) performed in a timed “countdown” format. Depending on your division, your “countdown” will consist of doing multiple sets of TRX rows, followed by the same number of squat jumps/squat to toes. The objective is to complete the countdown in the shortest amount of time possible. The contest will run for 6 weeks, starting Monday, July 13th and ending Sunday, August 23rd. Rules: There are 4 height lines. These height lines are established to ensure everyone pulls from the same angle: Open, 5’4’’ and under, 5’5’’ to 5’11’’, and 6’ and over. The participant may use any combination of work and rest to accomplish [...]