The One on One Fitness Blog
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 [...]
Vision, Discipline, Passion and Conscience – The Rulers of the World!
When studying the lives of all the great achievers in history, those who have had the most significant impact on who we are today, a pattern begins to emerge. These individuals display the highest manifestations of what are referred to as the “four native intelligences”; mental - IQ, physical - PQ, emotional - EQ, and spiritual – SQ. According to personal growth guru Stephen Covey, the highest manifestation of each of these intelligences includes; vision for the mental, discipline for the physical, passion for the emotional, and conscience for the spiritual. Albert Einstein once said that, “Imagination is more important than knowledge.” He was right! Knowledge resides in memories, in the past. It is finite. Vision, on the other hand, resides in imagination. It is [...]
TRX Suspension Training comes to One on One!
As part of our commitment to provide the highest quality personal fitness training experience for our clients, we have brought TRX Suspension Training to One on One. Integrating the TRX into our Clients Personal Fitness, Group Training and Youth Athletic Readiness programs will result in significant advantages in program design, exercise selection and, most importantly, training outcomes. Suspension Training combines bodyweight resistance and ground based multi-planar movement patterns to stimulate improvements in core stability, strength, flexibility and balance. It is truly the ultimate functional training tool. It's versatility provides a fun, dynamic workout that can be done virtually anywhere! The value of TRX training cannot be overstated. This is not just another piece of equipment, but a completely new method of interaction between body mass, [...]
Are you a Victim of your “Old Brain”
The reticular activating system, or RAS, is a specialized part of the medulla that sorts millions of impulses to the brain per second. It acts like a gate keeper, deflecting trivial input while allowing more vital information into the brain. The RAS, or the “old brain,” has evolved over millions of years and has developed a tendency to magnify any negative impulses to the brain. This process is thought to have developed eons ago during the Stone Age when hunter-gatherers faced almost constant life threatening dangers. These traits, however, have been passed on and even today our “old brain” can disrupt our ability to be successful. The hard-wired instinct of the RAS is to preoccupy us with the negative. For example, a few well intended [...]
Running Your Own Race!
There is a fine line between competing and solely focusing on our performance. When we compete, we focus on what others are doing. Too often, our actions are driven by the actions of others. Competition is reactive by nature. When we compete we are often too focused on the outcome. What will happen if I win? What will happen if lose? What will others say? When we focus on performance, we look inwardly. Our actions are proactive and based on a greater sense of purpose and vision. This greater purpose and vision is the catalyst for action. When running a race, for example, we must run our own race...not focus on what others are doing. When focusing on others, we become reactive and potentially less [...]
Shrimp and Mango Spinach Salad
A fresh, healthy, colorful salad that is really delicious – fresh baby spinach topped with fruit, nuts, avocado and shrimp. This recipe serves two people as a meal or works well as 4-6 small side salads. Ingredients: Grilled Shrimp Skewer 12 raw shrimp, (31/40 size) peeled & deveined 4 bamboo skewers Place shrimp on 4 skewers – ready to place on grill Salad 10 oz. bag fresh baby spinach 1/2 fresh ripe avocado – diced 24 shelled pistachios 16 mandarin orange segments 1 tablespoon diced red pepper Place these salad ingredients on 2 plates (or on one larger platter) Mango Vinaigrette 16 oz. jar mango slices in light syrup 1/4 cup rice wine vinegar 1/8 cup canola or olive oil (with no olive flavor) To [...]
Fitness Memory: How Quickly Will Your Body Forget Your Last Training Session?
It is widely understood that regular physical activity can reverse the unhealthy effects of inactivity. A well-designed fitness plan when practiced consistently can decrease one’s propensity for hypertension, high cholesterol, diabetes and obesity as well as a host of other debilitating diseases. Over the past twenty-four years, we have seen individuals… Lose weight Reduce or in some cases eliminate their use of medications Regain the health and vitality of their youth Unfortunately, we have also seen some of these same individuals “roundtrip” and, for one bad reason or another, end up right back where they started. The purpose of this article is to explore the concept of detraining. How will the body respond when the dose of exercise is reduced? How quickly will the body [...]
Preventing Weight Gain for the Long Term
Did you hear about the recent JAMA study showing that women who got at least one-hour per day of moderate physical activity maintained a healthy weight over the long-term? The amount of physical activity required to prevent weight gain in the study was estimated in metabolic equivalent (MET) hours per week and was found to be 21.5 MET hours per week. The researchers stated this is equivalent to brisk walking for one hour, seven days per week. Several of you have voiced your concerns over this study and understandably so. These recommendations don’t necessarily line up with One on One’s exercise prescription for weight maintenance for the long-term. We don’t dispute that the energy output of 21.5 MET hours per week will enable an individual [...]
Poor Posture – The Root of All Evil!
Since I began working here 7 years ago, I have seen what a significant role posture can play in our quality of life. As a fitness professional, I am reminded on a daily basis that we are what we routinely do and that our body is a great compensator. It is amazing to see how poor posture can wreak havoc on people. Besides your typical low back issues, prolonged periods of poor posture can also lead to knee, shoulder, head and neck pains. There are many types of postural dysfunctions, but sitting seems to be largest contributor to orthopedic issues. Do you have an orthopedic problem and have no idea how you got it? It might just be due to your poor posture. Keep an [...]
Legendary Customer Service: The Heart of the Matter
A few weeks ago, several of us attended an international conference organized by IDEA. The event was filled with sessions taught by some of the most outstanding pioneers in our field. Those of us in attendance walked away absolutely soaked with the latest research-based concepts in personal training. It has always been a pleasure for me to attend these events with our staff. I love the looks I get from across the room when a presenter touches on something we insist upon at One on One. During one particular session, the presenter asked the question, “What do you want to be famous for? How do you want to be remembered?” He threw out “legendary customer service” as an example. “Do you want to be legendary [...]
Kids and Plyometrics!
Kids and Plyometrics! One of our topics last week in my Master’s Degree program was Plyometric training. Plyometrics is a form of training that has been used by many advanced athletes and athletic programs around the world. The training involves quick, explosive movements and is designed to maximize sport specific power output. With the rise in popularity of Youth Athletic Readiness Training (such as One on One’s Y.A.R.T.) throughout the industry, concerns have risen regarding the safety and effectiveness of plyometric training and children. The primary concerns revolve around the potential risks of injury, specifically damage to children’s growth plates. No doubt this type of training does have potential risks; however the risks are no different than any other type of training. Plyometric training involves [...]
Are you Ready for One on One’s Countdown Challenge?
One on One’s Countdown Challenge is open to all trainers and clients of One on One. The objective of the challenge is to perform the specified number of Pushups and Squats as quickly as possible. This will be performed in a style as follows: 10 pushups followed by 10 squats, then 9 pushups followed by 9 squats, 8 pushups followed by 8 squats….and so on counting down until you hit 1 of each. Here is the official breakdown based on age: Countdown Challenge 3 4 10 Look for the book to log your stats! Copyright 2011 Fitness Consultants Inc. All rights reserved.
Focus on YOUR side of the street
I had a great interaction with one of our team members this morning. I shared with him a lesson I learned a while ago that has served me well. I would like to share it with you also. Any time we have a problem with someone, it is critical that we FIRST review our own behavior and responsibility in the matter, regardless of how grievously we feel we have been wronged. It makes no difference if the other individual has 90% responsibility in the conflict and you have 10%. We too often use another's bad behavior to justify our own. It is a losing strategy. Focus on your 10%, make amends (if necessary), and grow. If you are constantly justifying your own bad behavior because [...]
Integrity in the Moment of Choice: Define the Moment
"Quality of life depends on what happens in the space between stimulus and response." - Stephen CoveyHow are you doing with your goals for the New Year? I hope well. However, many of us start to get off track right about now. Things are going well, then life throws us the inevitable curve ball. Now what?It is at challenging moments like this that we must slow down and remember that we are not slaves to this "curve ball." We have choices and must not let ourselves get pushed around by external realities. Between stimulus and response lies the unique human gift of choice. It is also the key to living a quality life. Life is full of choices and defining moments. Learning to display integrity [...]
Healthy Corporate Culture Starts with Integrity
Integrity is everything. Lie one time and you’re a liar. The lumps you take for making a mistake are nothing compared to losing respect and trust by trying to cover up that mistake. In another life, honesty was not tops on my priority list. My philosophy was, if you could get away with it, it was OK. It didn’t take long for me to crash and burn. Not only was I not succeeding in the material world, I was totally empty inside. I am fortunate to have crashed, burned, and come out the other side considerably stronger. Today, being honest is as easy as I want it to be. As long as I don’t behave in a way that is shameful or that I simply [...]