The One on One Fitness Blog
Focus Point of the Week: Motivation
9/12/2016 - How are you motivated?
TRX Challenge 2016: 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 (8/29-9/4) Category Time 56-69 (20, 10, 5 with squat to toes) Male: Jeff Heimer [...]
TRX Challenge 2016: 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 4 (8/22-8/28) Category Time 56-69 (20, 10, 5 with squat to toes) Male: Jeff Heimer [...]
TRX Challenge 2016: 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 (8/15-8/21) Category Time 56-69 (20, 10, 5 with squat to toes) Male: Jeff Heimer 1:10 Dave Meehan [...]
TRX Challenge 2016: 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 (8/8-8/14) Category Time 56-69 (20, 10, 5 with squat to toes) Male: Jeff Heimer [...]
TRX Challenge 2016: 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 (8/1-8/7) Category Time 56-69 (20, 10, 5 with squat to toes) Male: Jeff Heimer 1:16 Dave [...]
TRX Challenge 2016: Week One Results
The first week of One on One’s TRX Challenge 2016 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 (7/25-7/31) Category Time(sec) 56-69 (20, 10, 5 with squat to toes) Male: Jeff Heimer [...]
Focus Point of the Week: Focus on the Long Term
7/18/2016 - Make "Health" your long term goal
Focus Point of the Week: Footwear for Fitness
6/27/2016 - Are you setting your body up for success with your footwear?
Focus Point of the Week: Limit Calorie Containing Beverages
5/9/2016 - How many calories do you drink a week?
One on One is seeking a Marketing Manager
Marketing Manager Needed Part-time (25 hours/week) One on One seeks dynamic Marketing Manager to: Create and implement all online marketing initiatives, including the management of our various social media outlets (website, blog, Facebook, Twitter, etc.) Identify new marketing opportunities Develop and implement marketing campaigns Make contact with and develop relationships with local businesses and organizations Develop, schedule and manage special events Recruit new team members Recruit new clients Prepare/manage online newsletter Requirements: Qualified candidates must: have experience, particularly with electronic media be a creative self-starter have excellent writing and editing skills be organized have excellent communication skills have a flexible schedule Candidates must live a healthy lifestyle consistent with One on One’s mission. Experience with the State College market is a plus. Experience/knowledge with fitness/health/wellness [...]
Focus Point of the Week: Happiness
3/28/16 - How are your emotions affecting your health?
Focus Point of the Week: Carbohydrates are Key
3/7/2016 - The essential fuel for your body and brain
Focus Point of the Week: Vacationing
With Spring Break quickly approaching, we are reminded of the importance of having realistic fitness goals and living a lifestyle that is consistent with those goals. In order to maintain your exercise frequency, you must have the “tools” to train yourself effectively, regardless of location or situation. Those tools are more easily found than you may think. Access to exercise facilities is nice, but certainly not necessary. Packing some exercise tubing, a TRX or simply using a few toys you find around the pool is all you need. Success hinges on commitment and know-how. You already know how to do many of the exercises. In fact, many of them have been previous Focus Points! Push-ups, planks and squatting are all appropriate for most travel programs. [...]
Focus Point of the Week: Workstation Ergonomics
By: Lonny Defelice Almost all of us use a computer to complete some, if not all, of our work tasks. In addition to our reliance on computers for our jobs, many of us enjoy surfing the internet, shopping online, and playing computer games. This often means that we spend several hours a day in front of a computer. This week, we’ll talk about how to set up workstations to promote better posture and reduced pain, even while seated. When it comes to computer workstations, there are three common tendencies that will lead to poor posture and neck/back pain: overreaching, using incorrect heights, and having an unbalanced work area. Overreaching refers to reaching too far in a horizontal direction for items such as the keyboard, mouse [...]
Race to the North Pole 2015: Final Results
Race to the North Pole: Final Results The race is complete! Congratulations Team Cupid on getting the most points! Thank you to everybody who participated. Everyone put in extraordinary effort and we saw people get excellent results! Let's keep the momentum going and treat the rest of the year like we are racing to the North Pole! Cupid 16500 Dasher 15745 Comet 15275 Rudolph 15130 Prancer 14645 Blitzen 13380 Dancer 13320 Donner 12555 Vixen 12000
Race to the North Pole 2015: Week Three
Just three days remaining in the Race to the North Pole! Remember, Christmas Eve is DOUBLE POINTS for all teams! Let's finish strong everybody! Cupid 13275 Dasher 12885 Comet 12490 Rudolph 12435 Prancer 12250 Dancer 11610 Blitzen 11170 Donner 10770 Vixen 10160 The answer to last week’s Bonus Question: How long would it take you to row from One on One to the North Pole at a 2 minute/500 meter pace? D.) 15.23 days
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 [...]
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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 [...]