The One on One Fitness Blog
Safe and Effective Progression For Kettlebell Training
Kettlebells are one of the most effective tools in fitness, but the real benefits come from mastering the basics. You don’t need to rush into advanced lifts to see results — even a simple deadlift, done well, can build strength, protect your back, and improve conditioning. In this post, we outline a safe step-by-step progression that helps you train with confidence and get the most out of every kettlebell session.
Why Kettlebells Belong in Your Training Routine
Kettlebells aren’t just another training tool. They can support strength, conditioning, and back health in ways that might surprise you. Learn how this simple piece of equipment offers full-body benefits and why it could become one of your go-to options in the gym.
Safe & Effective Rotation
Everyday movement requires rotation, but not all rotation is safe. Learn how to protect your back, strengthen your core, and improve your performance with smarter movement strategies.
Spiced Yogurt Parfait
This Spiced Yogurt Parfait is a cozy, make-ahead breakfast that tastes like a autumn pie in a jar, with protein and fiber to keep you full and energized all morning.
Rowing
Whether to open and close doors, get the lawn mower started, or bring our grandchildren in for a hug, rowing is necessary for our activities of daily living. Learn how to do it with perfect form!
NEAT
Every step, every stretch, every chore counts. NEAT, or non-exercise activity thermogenesis, is your ticket to boosting calorie burn and improving fitness all day long. Learn how to make movement a natural part of your routine.
Roasted Strawberry Banana Bread
This Roasted Strawberry Banana Bread is moist, naturally sweet, and lighter than traditional recipes. With about half the calories of classic banana bread and a boost of vitamin C, this loaf is a wholesome bake you’ll want to make again and again.
Enjoy Your Healthy Weekend
You don’t have to choose between weekend brunches, family outings, or spontaneous plans and your health goals. With the right mindset and simple strategies, you can enjoy the life you love while making choices that keep you on track.
TRX Training
TRX training is effective for core strength, flexibility, posture, and balance. Whether you are an active aging adult or youth athlete, review our tips to learn more about how the TRX can support your fitness goals.
Drink Fewer Calories
Liquid calories add up fast. This week, rethink your drink and make smarter choices that support weight loss.
Movement Prep
Don’t skip your warm-up! Movement Prep is the key to smarter, safer training and long-term success.
Weight Loss: Beyond the X’s and O’s
Our daily decisions and behaviors are the vehicle through which we achieve our much larger objectives.
Sleep
Struggling with sleep? Learn how small, consistent changes to your nighttime routine can improve your recovery, energy, and long-term health.
Featured Recipe: Flour and Stone’s Summer Salad
Eat the rainbow! This vibrant salad is equal parts delicious and nutritious, packed with crisp greens, roasted veggies, and a pop of color from those stunning watermelon radishes. Want to know what makes this dish a standout and where you can enjoy it for yourself? Check it out!
We Always Have Choices
Struggling to follow through on your goals? Learn how taking ownership of your daily choices can reshape your mindset—and your results.
Making Fitness Fun
Don't let your workouts become a drag! This week's Focus Point offers tips to keep your fitness routine engaging and fun.
Hydration: Are You Drinking Enough Water?
It’s hot out there! Learn why hydration matters and how to stay on top of it with simple, effective tips.
Mind-Muscle Connection
Make every rep count! Learn how refining the mind-muscle connection helps you train smarter and move better.
Communication
Strong communication is essential to reaching your health and fitness goals. Learn how to improve this key skill and maximize your results.
Inventory Taking
Being proactive means checking in before problems arise—not after. Ask the right questions now to stay focused, intentional, and in control of your progress.
Goal Setting: Focus on the Long Term
Don’t just set goals—set the right goals by starting with your long-term vision. This week’s Focus Point shows you how.
Back to Basics: Pace
Use pace intentionally to dial intensity up or down. Check out this week’s Focus Point to learn more!
Metabolic Resistance Training
Maximize your time exercising! Metabolic resistance training boosts strength, accelerates fat loss, and increases calorie burn, making it one of the most efficient training methods available. Check it out!
Hierarchy of Fat Loss
Not all workouts deliver the same results. This Focus Point shares a simple, effective approach to fat loss through smart nutrition and high-intensity training for lasting success.
Stay Focused For Summer
Summertime distractions can derail your progress—unless you plan ahead. This week’s Focus Point offers practical strategies to keep your training consistent through vacations and busy schedules.