The One on One Fitness Blog
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?
Elizabeth Goreham
The fact there is absolutely NO sense of competition or judgment at One on One is pretty important to me ... That means everyone – no matter age or current conditioning – quickly becomes part of the ‘family’.
Healthy Eating on a Budget: Dairy
As kids, we we're told to drink milk to build strong bones, and for good reason! Consuming dairy products and other foods that are high in calcium and vitamin D is one easy way to keep bones strong and prevent osteoporosis.
Healthy Eating on a Budget: Protein
We all train hard, and protein is important for muscle recovery. Even when you’re not at the gym, protein is important for muscular and skeletal maintenance, particularly as you age.
Healthy Eating on a Budget: Grains
Part two of our “Healthy Eating on a Budget” series highlights grains…specifically whole grains. Whole grains contain fiber, vitamins, and minerals that may reduce our risk of chronic lifestyle diseases such as diabetes, heart disease, and obesity. Accordingly, The Academy of Nutrition and Dietetics recommends at least half our grains be whole grains.
Healthy Eating on a Budget: Produce
This week’s post begins our four-part series “Eating Healthy on a Budget.” Look for upcoming posts highlighting money saving tips for produce, grains, proteins, and dairy products.
Eat a Balanced Breakfast
Make no mistake… breakfast is king! That’s right; just as our parents have always said, breakfast is the most important meal of the day. Whether you are trying to decrease body fat or just make it through the day, breakfast is an important step that should not be ignored or forgotten.
Alcohol and Weight Management
When it comes to losing weight, fewer calories (particularly “empty” calories) is generally better. So how does drinking alcohol fit into your weight loss plan? Like all sustainable weight loss plans, the answer lies in making informed, reasonable decisions based on the facts. Read on to find out what you need to know.
RD Kitchen: Travel Snacks
It’s summer…time for road trips! I’m not sure about you, but there’s something about long drives that make me want to snack. When choosing a travel snack, look for foods that include fiber and protein to help you feel satisfied.
What’s Your Motivation for Exercising?
Though short-term objectives can motivate you to start an exercise program or cross specific hurdles, it is the loftier, more meaningful, long-term objectives that will help you sustain a healthy lifestyle forever.
RD Kitchen: Healthy Summer BBQ
BBQ season is here! As you can imagine, One on One’s RDs are getting bombarded with the question “Do you have any healthy summer BBQ recipes?” The answer is YES and we want to share them with everyone!
Fueling and Refueling
No matter your goals, it is essential to have enough energy from food to perform at your best during exercise, as well as to refuel, repair, and rebuild your muscles. Refer to these guidelines to maximize your workouts through proper nutrition.
RD Kitchen: Herbs
When talking about foods high in antioxidants, chances are you’ll conjure up images of juicy blueberries and dark green kale. What you may not know, however, is that herbs are also rich in antioxidants!
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.
RD Kitchen: Bolthouse Farms Salad Dressing
There are some crazy people in this world that don’t like salad dressing (cough, cough Ryan Burke). But, most of us just can’t help ourselves. We cover the salad in our favorite dressing sabotaging our intentions of having a healthy meal. Start swapping your usual dressing for Bolthouse Farms creamy dressings. They are significantly lower in fat and calories than most salad dressings!