The One on One Fitness Blog
Golf Fitness Essentials
3/4/11
Feeling Grateful!
It is easy to get bogged down in the challenges of work. For that matter, it is easy to get bogged down with the challenges of life! But I am feeling especially grateful right now for having the privilege to be involved with One on One and all the people associated with it. I had one client tell me after his session this morning that “coming to One on One is the highlight of his day.” Another client who has only been with us for a few months shared that she can “get up out of her chair without any problem.” She said it might not sound like much, but that she is thrilled (as are we!). I took a moment this morning and just enjoyed seeing everyone interact [...]
One on One’s Nutrition Habit Challenge 2011
We have all experienced the challenge of creating new habits even though we may have the best intentions. You know the story, "This year I'm going to lose weight by eating more veggies, exercising more, drinking more water, eating more protein and having the ideal post-workout shake." You are probably also familiar with the common result of such lofty goals... failure. Our habits are a result of the behaviors we practice on a consistent basis. In order to create change for the long-term it is vital to make small sustainable steps. Don't shoot for the moon and beat yourself up when you fail. The key is to set your self up for success by choosing 1 or 2 behaviors and practicing them consistently until they [...]
Accept where you are…or change it!
As fitness professionals for the last 25 years, we have seen spectacular, heartwarming successes. People have literally transformed their lives through intelligent exercise and maintaining good nutrition. Unfortunately, the opposite is also true. We have seen many people torture themselves by constantly stating that they “need to eat less” or “need to get to the gym more” or a hundred other things they believe they “should” do. They make themselves truly miserable. Here is what we recommend for our clients at One on One. When you get right down to it, our main motivation for exercising and eating right is to make us happier…to be able to get the most out of life. However, living day in, day out with the frustration of “should haves” is [...]
Insulin Resistance and Diabetes
By Monica Montag, MA, HHP, CN Insulin resistance is caused by the body’s decreased ability to use glucose. What happens is the membrane of our body’s cells actually becomes impermeable. This change occurs when cells that are continually flooded by blood sugar become unresponsive to insulin and cause insulin levels to rise. Over time, the pancreas senses that there is too much insulin and reduces production. If this continues, insulin production is reduced, leading to the familiar form of type II or insulin dependent diabetes. What causes these high elevations of blood sugar? The obvious cause is eating refined carbs (which includes alcohol, high fructose corn syrup, white flour and white sugar products). But did you know that stress also raises blood sugar levels? It [...]
Harrison’s Recipe of the Month: Papaya Slaw
A specialty of Harrison's Wine Grill & Catering Kit Henshaw, co-owner and business manager of Harrison's, is also a successful One on One client. She has begun adapting some of Chef Harrison's recipes for publication. This slaw is a healthy, colorful accompaniment to foods, and pairs especially well with fresh fish – we like to serve it with grilled halibut. 3 oz. Dried Papaya – julienned (thin match-stick shape) 3 oz. Fresh Snow Pea – julienned ½ head Fresh Napa Cabbage – julienned ¼ c. Cilantro - chopped 6 oz. Rice Wine Vinegar 2 Tbls Sugar (substitute agave nectar for lower glycemic effect) To taste Salt and Black Pepper **Mix all ingredients together and serve By Chef Harrison Schailey Harrison’s Wine Grill & Catering 1221 East College Ave (in the Hilton Garden [...]
Group Fitness Training as an Employee Benefit!
Are you a decision maker for your company's employee benefit package? Would you like to provide fitness benefits for your staff, increase productivity and decrease health care expenses in exchange for a tax deductable donation? If the answer is yes, we have the solution for you! One on One's Group Training program is a fun, high-energy and creative workout experience addressing strength, flexibility and cardiovascular fitness. We provide personal instruction in an effective, time efficient manner. The program is part of One on One’s “Give Back” initiative. 100% of the proceeds benefit Centre Volunteers in Medicine and the Centre County Youth Service Bureau…your checks are made out directly to either organization. Get fit, have fun, and “Give Back” to one of these wonderful organizations. Are [...]
Stay Disciplined to Your Schedule
As many of you may or may not know, January is National Organization Month. In the spirit of getting, being, and staying organized, I thought I would share a great tip a co-worker and I learned last week. While sharing some of our strategies, we realized an important concept when it comes to organizing your week. The concept is simple; stay disciplined to your schedule. If you make something a priority and put it on your “to do list”, commit to it and take action, no matter what life throws at you. In most cases, if you schedule your priorities appropriately you will have no problem getting them done or taking some action on them. However, as we all know, life tends to throw us [...]
What are you in the habit of doing?
For those of you in attendance at last week’s presentation by Bruce Burke and Jeff Buxton, Your Personal Mission Statement: a Roadmap for Success, I am sure you are looking a bit differently at how you approach your days. You couldn’t help but walk away from the evening’s talk inspired to take a good hard look at how you conduct yourself on a daily basis. Do your behaviors line up with who you want to be? What is your character? A very wise friend of mine once told me, “If you’re not working on your character, then be ready to become one.” Character can be described as a summation of one’s habits. Habits are simply behaviors practiced over time. So the question becomes, “What are [...]
One on One’s Communication Creed
I have experienced a few business challenges lately and am reminded of the importance of excellent communication. Part of the reason One on One functions at such a high level is because we recognize and put a high premium on communication. Accordingly, we don't leave things to chance. One on One's Communication Creed is part of our internal Policies and Procedures Manual. I think it can help anyone who wants to be a better communicator and would like to share it with you. Communication Creed Listen with the sole intent of understanding. This is vital to our success as an organization. Efficient, effective communication is only possible when we truly listen with the intent to understand. Remember, most people don’t care about how much you know until [...]
One on One’s “Give Back” Initiative Raises $17,500.00 in 2010!
One on One's goal for 2010 was to double our charitable giving to the Centre County Youth Service Bureau and Centre Volunters in Medicine through our "Give Back" initiative. With the help of some wonderful, very generous program participants we have succeeded in doing just that! For 2010, we have raised a total of $17,500.00 and have a nearly even split being given to the two organizations. For 2011, in addition to our Group Training program, we will be providing a Lecture Series that is available to any organization for the cost of a donation to one of our charities. Look for more info to come in a few weeks. For all the good we have done at One on One over the years, this may be the most satisfying. We are [...]
Harrison’s Recipe of the Month: Garlic-Feta Stuffed Mushrooms
A specialty of Harrison's Wine Grill & Catering Kit Henshaw, co-owner and business manager of Harrison's, is also a successful One on One client. She has begun adapting some of Chef Harrison's recipes for publication. The rich flavors of roasted fresh garlic and feta cheese combine deliciously in this crowd pleasing recipe – perfect for holiday parties. (In parenthesis are suggestions for making this recipe a bit more healthful) 18 Large Button Mushrooms – 2.5”-3” in diameter 5 cloves Fresh Garlic 2 ½ Cup Bread Crumbs (whole wheat) ¾ Cup Feta Cheese 3 oz Melted Butter (or olive oil) 1 T Chopped Parsley **Pop out stalk of mushrooms and place mushroom tops on a sheet tray. **Remove the exterior of garlic cloves and roast for 15 minutes at 350 degrees [...]
Should we exercise in the Fat Burning Zone?
"Exercising in the Fat Burning Zone, (40-60% of Max Heart Rate) is the most effective method for losing body fat". True or False Answer: False The science: This myth arose out of the misinterpretation of research which showed that our bodies use a higher percentage of fat for fuel during lower intensity exercise. People then assumed that we would be better off exercising at these lower intensities if our goal is to lose body fat. The problem with the low intensity approach: We burn a significantly lower amount of total calories during the exercise session when compared to higher intensities (75-90% of Max Heart Rate). We only burn calories during the exercise session. The low demand of the exercise can result in a lowering of the metabolism over time making [...]
Holiday Gift Giving Catalog from One on One!
Holiday Gift Catalog Give a gift from One on One! Give to yourself! Give to a friend! Add to your wish list! We also have Gift Certificates for that special someone if you can't decide! Click here to download a, Holiday Order Form! Want to give the gift of health but want that special someone to pick it out? How about a Gift Certificate? [slideshare id=5927045&doc=cataolgpages-101126191050-phpapp01&type=d]
Updating our new website
We apologize if you see multiple posts over the next few days. We are in the process of bringing our new website up to speed with our previous articles and press releases. The content may be new to you so please give it a read, but certain posts will be historical.
Thanksgiving – More Than Just Another Holiday!
Not only does Thanksgiving represent food, family and football, but for me at least, it also represents a time of reflection and self-renewal. It is an exciting time that begins the process of setting goals for next year. That’s right; goals for the upcoming year should not be decided on New Year’s Eve after too many glasses of champagne! Goal setting is a process that takes time and thought to really set you up for success! The goal setting process begins with a good hard look back at the year and there is no better time than the Thanksgiving season to do this. Take a look at your goals for this year and ask yourself some questions: Which ones did you accomplish? How did it [...]
One on One, Fitness Consultants Inc of State College partners with BeWell Associates to address diabetes health care crisis.
Kym Burke, co-owner One on One Monica C. Montag, MA, HHP, CN One on One, Fitness Consultants Inc of State College proudly announces a new partnership with BeWell Associates to address one of the emerging crises in health care, diabetes. Together they have designed a program that yields predictable results. Through a combination of personal training and a customized nutrition program, clients are dropping pounds, changing body chemistry ( including reducing blood sugars, triglycerides, and blood pressure) and decreasing or ceasing medications such as Metformin, Avandia, Insulin and others. Monica Montag, MA,HHP,CN, owner of BeWell Associates in State College and has over twenty years of experience as a clinical nutritionist. She designs the nutrition programs that are integral for success, using a combination [...]
Health Savings and Flexible Spending Accounts: Pay for your Fitness Program with Pre-tax Dollars!
With healthcare costs skyrocketing, more and more individuals are taking advantage of Health Saving's Accounts (HSA's) and Flexible Spending Accounts (FSA's). Without getting into all the nitty-gritty, both HSA's and FSA's are accounts that are funded with pre-tax dollars that can be used to pay for IRS approved medical expenses. HSA's are used in tandem with qualified high deductible health insurance policies. These accounts can be funded throughout the year and any funds not spent on approved medical expenses are allowed to be saved and used at any time in the future. FSA's are employer sponsored plans that require you to estimate your annual medical expenses and contribute that amount to the plan. Unused funds are not allowed to be used in the following year. [...]
Harrison’s Recipe of the Month: Modern Waldorf Salad
A specialty of Harrison's Wine Grill & Catering Kit Henshaw, co-owner and business manager of Harrison's, is also a successful One on One client. She has begun adapting some of Chef Harrison's recipes for publication. Pair with some lightly grilled chicken breast for a light, healthful and enjoyable meal. This recipe serves four people. Modern Waldorf Salad 4 cups Fresh Green Apple (approx 4 apples) 1 Cup Chopped Celery ½ Cup Dried Cranberries (Craisins) ½ Cup Chopped Pecans ¼ Cup [...]
Meet Will Sunner
Will is a State College native. He spent the better part of his youth playing sports and enjoying the well-being that comes with living an active lifestyle. He is especially grateful to the Park Forrest Middle School football coaching staff for providing a rewarding experience as an athlete and later giving him the opportunity to assist with coaching the 2008 team. In December 2009, Will graduated from Pennsylvania State University with a degree in Kinesiology. He holds a Personal Training certification through the American College of Sports Medicine and is working towards attaining the ACSM Health Fitness Specialist certification. Will is excited about being a part of the One on One training team and to be surrounded by others as enthusiastic about living and leading [...]
Meet Liz Kimpan
Liz grew up in Sharon, Pennsylvania. She was active in her youth, participating in basketball and track. Her interest in health and fitness was ignited in college when she realized she wanted to help others lead a healthy lifestyle. Liz began her personal training career in 2001 after receiving her B.S. in Exercise Science from Slippery Rock University. She holds the Health and Fitness Specialist Certification from the American College of Sports Medicine. In addition to personal training, her experience includes leading group fitness classes, performing VO2 Max testing, and Wellness Coaching. Liz understands that the road to being healthy and fit is not always an easy path to follow. She is dedicated to helping others overcome obstacles and assisting them in improving health and [...]
Compressed Morbidity: The real endgame
Compressed morbidity is a term used to describe one of the goals of healthy aging and longevity. Morbidity is the presence or incidence of a disease or medical condition. It refers to the burden that an illness or health condition causes. Compression refers to the concept of pushing all the morbidity of one’s life into as small a time period as possible. Compression of morbidity, then, is the goal of living disease and illness free for as long as possible. We don’t use the term often, but it is a good bet that it would be on everyone’s wish list if asked. The key is to live abnormally! We must move and aggressively attack the aging process. This doesn’t mean aggressively attacking a fitness program; [...]
Some Thoughts on Procrastination…
As a father and employer, I see more than my share of procrastination. As such, I am obligated to do my best to help these very important individuals learn the pitfalls of procrastination and give them strategies to overcome this damaging character defect. As we all know, procrastination is simply putting off a responsibility until the last possible minute. What we don’t all seem to know (at least in the very front of our minds) is that, no matter what, we are eventually going to have to take action to fulfill this responsibility. If that is true (as we know it is), then why do we allow ourselves days, weeks, months, years to carry this baggage around in our head? It is always there, gnawing [...]