The One on One Fitness Blog
One Day at a Time
Whether it is adjusting to a new routine or trying to break a bad habit, change requires time and consistent effort. “One Day at a Time” (ODAT) – is our proven mindset for facilitating long-lasting habit change.
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!
“Core Beliefs” in Unsettled Times
More than ever, we depended on our “Core Beliefs” to guide us, stay true to ourselves and help hold each other accountable.
One on One’s “Give Back” raises over $49,000 in 2019!
One on One raises over $49,000 in 2019 for Centre Volunteers in Medicine, the Youth Service Bureau and hurricane Dorian relief!
Making a Choice
One of those beliefs (and perhaps the most difficult to realize) is that we all have choices.
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.
Optimize Your Endurance Training
Endurance training is typically the protocol of choice for those either training for a specific endurance event or looking to change their body composition. Find out how to get the most out of your endurance training!
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!
Healthy and Happy: What does it look like?
“Healthy and Happy” is our mantra at One on One. Helping our staff, clients and community get there is our mission.
A look back on our first “One Day at a Time” Challenge
Thank you to all ODAT Challenge participants for your commitment and for being an inspiration to us all. We look forward to more ODAT challenges in the future!
“It’s about more than just fitness”- ODAT Challenge Commitment Update
A healthy and happy life extends beyond good fitness and nutrition habits. See for yourself how the ODAT participants are changing their habits “One Day at a Time.”
Footwear for Fitness
What do you need to consider when choosing footwear for fitness? The answer lies in understanding how our feet function and how various types of athletic shoes can affect that function.
This isn’t a Practice Round
Written By: Bruce Burke I was struck today with just how much I take “time” for granted. In fact, I often find myself spending my days preparing for the future, almost as if I was prepping for “the big game”. What I constantly seem to forget is that this is the big game. It is amazing how easily I can let weeks and months slip by without really appreciating how precious each day is. How about you? How often do you take stock of your behaviors, habits and realities? Are you living life like it is the “big game”, or do you take the blessing of time for granted? Going forward, I intend to remind myself each day of how important “today” is. My goal [...]
One Day at a Time
Rather than getting bogged down in what you “should” be doing and where you “hope” to be, we suggest you focus on the here and now, and do so one day at a time (ODAT).
HIIT: High Intensity Interval Training
High Intensity Interval Training (HIIT) is the most effective, time-efficient protocol one can use to get/stay lean and improve their fitness.
Carbs are Key
We asked the experts…is the fear of carbs really warranted? According to our RDs and comprehensive nutrition research, the answer is a strong no!
Lessons Learned in 2018
By Ryan Burke 2018 presented many learning opportunities. Here are a few lessons learned…. Simplify. Last year felt, at times, challenging and complicated. However, the lesson I learned is that life is only as complicated as I make it. I have the power to complicate my life, and conversely, simplify it. When life got challenging, I focused on simplifying my life by maintaining a positive perspective, avoiding overscheduling and completing my days one task, one hour at a time. Avoid speaking in terms of “have to’s” and “should’s.” I used these phrases in my language far too often, and I realized it’s a sign that my life is spiraling out of control. For example, I used to tell myself the following statements: “I have to [...]
Healthy Super Bowl Sunday Snacks
Football games can unfortunately be a trap to overeat unhealthy foods, but it’s not impossible to stay on track with your health goals! Our dietitians have found healthy substitutes for classic dishes to help you avoid excess calories this weekend.
Workstation Ergonomics
This week, we’ll talk about how to set up your workstation to promote better posture and reduce discomfort.
Race to the North Pole: Final Standings
Congratulations Team Vixen! Thank you to everybody who participated. Everyone put in extraordinary effort, and we saw people get excellent results! Let’s keep the momentum going and treat the rest of the year like we are racing to the North Pole!
Cranberry Pistachio Bread
Looking for a healthy holiday recipe alternative? You have to try this one!
Race to the North Pole Team Standings
The race continues to be a close one! Keep recording your points and answering the Bonus Question because it's going to come down to this last week. Keep up the hard work!
Race to the North Pole Team Standings
It’s a close race this year! Be sure to continue recording your points and answering the Bonus Question of the Week. Let’s have another great week!
Race to the North Pole Team Standings – Week 1 & 2
Week 1 & 2 of the Race to the North Pole are complete! All of the teams are off to a great start. Let’s have another great week!
Habit Change: Create a New Paradigm
Have you ever experienced the cascading cycle of overeating, limited physical activity, and low self-esteem? Is every meal or snack a struggle? Is the mere thought of exercising a chore?