The One on One Fitness Blog
Nutrition for Performance
Fuel your workouts and recovery! Learn key pre- and post-exercise nutrition timing and tips to boost energy, reduce soreness, and maximize fitness progress.
Meal Prep for Beginners
Overwhelmed by meal prep? Discover simple strategies to reclaim your time and make healthy eating easier! Find out more in our Focus Point.
Nutrition for Life
Healthy aging isn't fueled by strict diets. Discover simple eating habits for longevity. Read on for more information!
Training While Traveling
Keep your fitness on track while traveling! Create a plan that can be done anywhere. Check out this week's Focus Point to learn more!
Five Keys to Healthy Nutrition Habits
Quick fixes or lasting change? Learn why small, consistent steps are the key to realizing your nutrition goals.
Back to Basics: Limit “Leaks” When Strength Training
Avoid form breakdowns, or "leaks", as your sets progress. Check out our Focus Point to avoid this common pitfall!
Back to Basics: The Last Three Reps
Maximize your training results by making the last three reps of each exercise look like the first three. Read our Focus Point for more!
Back to Basics: Setup and Endpoints
Maximize the effectiveness of each exercise by focusing on setup and endpoints. Check out this week's Focus Point to learn more!
Back to Basics: Maintain “I”
Maintaining “I” is critical to maintaining good form when training. Read this week's Focus Point to learn more!
Accountability: Receive It and Give It Away
Building accountability into your fitness and nutrition commitments is key. How can you become accountable and also hold others accountable?
Popular Diets: Fuel for Success
Don’t let your new nutrition plan derail your fitness training. Small, gradual changes maintained over the long term are much more effective than any quick fix!
Strategies for Success: Time Management
Intelligent time management is critical to handling stress and excelling in all endeavors. Check out our Focus Point for some helpful time management tips!
One on One’s Blueprint for Success
Achieve your “healthy and happy” by defining goals and the action required to accomplish them! Check out our recommendations for creating a Blueprint for Success.
Wellness Vision
Having a vision of what you want your life to look like in the future can help you create effective goals. Read on to learn more.
Thriving Through the Holidays: Calorie Dense vs. Nutrient Dense
Holiday meals are often high in food volume and calories. Check out our tips for transforming traditional holiday feasts into tasty and nutrient-dense meals!
Thriving Through the Holidays: Your Nutrition Roadmap
The holidays don't need to negatively affect your healthy and happy goals! Approach these final weeks of the year by practicing our success-building strategies.
Holiday Treats and Mindful Eating
There's a reason holiday food is extra tempting! Read on to learn why and for tips to enjoy it mindfully.
Avoid “Cheap Intensity”
Gauge the effectiveness of your workouts by how SMART they are instead of how HARD they are. Read on to learn how we can help you avoid "cheap intensity".
Recovery and Regeneration
Focusing on recovery strategies post-workout can help accelerate the regeneration process.
Tissue Pliability
Tissue pliability is an important yet often overlooked factor in healthy, active aging. Check out our tips for how to improve your pliability!
EPOC
EPOC, or exercise “afterburn”, contributes significantly to successful long-term weight loss and weight management. Read more to gain an understanding of EPOC and how it works.
Optimize Independent Training: Indoor Cycling
Whether you are an elite athlete or an active aging adult, indoor cycling is one of the most effective modes of endurance training. Combining purposeful indoor cycling workouts with proper nutrition and strength training is a solid recipe for improved body composition and fitness.
Optimize Your Independent Training: Kettlebell Training
The kettlebell is a very effective tool, appropriate for people of all fitness levels to improve strength, power, endurance, mobility, and back health.
Focus on the Process
Focusing on the PROCESS is the best strategy to help you realize your goals ... so, how can you become more process oriented?
Spine Care: What you need to know
Have you or someone you know ever experienced back pain? Unfortunately, the answer is probably yes. Studies show that 80% of the population will experience a back problem at some point in their lives, often caused by preventable, lifestyle-related issues.