The One on One Fitness Blog
One on One’s Longevity Series: Corrective Exercise
An intelligently designed fitness program addresses more than just strength and stamina; corrective exercise is necessary for addressing dysfunction and training authentic functional movement.
One on One’s Longevity Series: Sitting … why not get up and move?
What do we do when we’re awake and not exercising? Mostly, we sit. Even if you feel like an active person, chances are that sitting takes up a large portion of your time.
Gratitude vs Deprivation
Our experience has shown that clients who successfully meet their health and fitness goals habitually practice acceptance and demonstrate an attitude of gratitude.
Healthy and Happy
If you’ve set goals, achieved them through sheer force of will, then ended up right back where you started…you're not alone.
Optimize Your Independent Training: Lat Pulldowns
In addition to strengthening several muscles of the upper body, lat pulldowns also play a key role in improving posture and spinal stabilization.
Warmer Weather: Back in the Swing
The physical demands of golf are much different than what most of us experience in our regular daily routines. Therefore, it makes sense that we prepare our bodies for the specific physical stresses we will encounter while enjoying this hobby.
Connecting the Short Term to the Long Term
Our daily decisions and behaviors are the vehicle through which we achieve our much larger objectives.
Mobility As We Age: Stretching
Improving our mobility provides the “keys to the kingdom” for active aging adults hoping to engage in the same activities they have enjoyed throughout their lives.
Are you a “Dabbler”?
For 35+ years, we've have had the privilege of helping thousands of people navigate through their “wellness journey”. If there is one piece of advice we would share to ensure lasting success, it is to start with the right mindset and use a measured approach.
NEAT
Increasing NEAT, or non-exercise activity thermogenesis, is a small change that can play an integral role in weight loss or maintenance.
Calorie Dense vs. Nutrient Dense
The nutritional quality of the calories that we eat each day can have a significant impact on our efforts towards healthier living, disease prevention, and weight loss.
The Scoop on Added Sugars
Consuming the majority of your daily sugar intake from natural rather than added sources will not only help prevent chronic disease but will also ensure your body is getting the nutrients that are vital to long term health and happiness.
One on One’s Longevity Series: Superfoods
Superfoods have high concentrations of essential nutrients and antioxidants that are proven to help prevent disease and improve overall health and longevity.
Eat a Balanced Breakfast
Whether you are trying to decrease body fat or stay energized throughout your day, breakfast is an important part of the equation.
Carbohydrates are Key
We asked the experts… is the fear of carbs really warranted? According to our RD and comprehensive nutrition research, the answer is a strong no!
Overeating
We all occasionally overeat, and anxiety about food and weight can make mealtime seem especially stressful and out of control. This week we will discuss ways to eat in a mindful and satisfying manner.
Purposeful Walking
A long walk taken at a comfortable pace is great for relieving stress, clearing the mind, and taking time for yourself. By being intentional about gait, pace, and overall intensity, you can get more out of your walk!
“Give Back” Raises over Half a Million Dollars for CVIM and YSB!
FOR IMMEDIATE RELEASE: One on One donates over $61,000 in 2021 and exceeds the half-million mark in donations to Centre Volunteers in Medicine and the Youth Service Bureau through its “Give Back” initiative. 1/12/22 State College, Pa. One on One, 424 W. Aaron Drive, State College, Pa., is pleased to announce it raised $61,870 through its “Give Back” initiative in 2021, and over a half-million dollars since its inception in 2009. In addition to special events and direct donations from One on One, “Give Back” provides One on One’s clients the opportunity to pay for certain services by making a donation to one of its chosen charities, either the Youth Service Bureau or Centre Volunteers in Medicine. "Having the support of One on One [...]
3D Matrix Training
To maximize our ability to function at the highest level, we must train our bodies in 3D. Matrix training is built around this concept.
Defining Your “Why”
Though short-term objectives can motivate you to start an exercise program or cross specific hurdles, it is the more meaningful, long-term objectives that will help you sustain a healthy lifestyle forever.
Less is More
When most of us consider weight loss and dieting, we want to start big. However, thirty years of helping people realize their health and fitness goals at One on One has shown us that fad diets and other extreme changes don’t work for the long term. They may help you lose weight, but they won’t provide the lasting, meaningful weight loss that most are looking for.
Healthy Eating on a Budget: Produce
The USDA recommends that half our plate be fruits and/or vegetables at every meal. To meet this recommendation, we need to fill our shopping carts with produce… and do so without breaking the bank!
Mindset
What is your mind “set” on when you walk into the gym? Having a positive and focused mindset significantly impacts a successful fitness program.
Footwear for Fitness
What must you consider when choosing footwear for fitness? The answer lies in understanding how our feet function and how various types of athletic shoes affect that function.
One on One’s Position Statement on Frequency of Structured Exercise
At One on One, we differentiate between training for health and training for fitness.