The One on One Fitness Blog
RD Kitchen: Oats
Oats are the way to a dietitian’s heart, quite literally! You might have heard that oats are heart healthy, but do you know why? Oats have soluble fiber, which lowers our total blood cholesterol as it moves through our digestive track. They are also high in B-vitamins, which convert our food into energy through the day. This is one of the reasons that oats make a great breakfast in morning. Stay tuned for some of our favorite overnight oats recipes, that will be posted next week! Dietitians are often asked if any particular type of oat is more healthy – short answer is, NO. The difference lies in how they are processed, not their nutritional content. Here is an oat vocabulary according to the Academy [...]
Eating Grains on a Budget
Part two of our “Eating Healthy 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.
RD Kitchen: Deli Meat
You may be surprised we chose Deli Meat for our next RD Kitchen! Although deli meat often gets a bad rap, there are plenty of reasons it can be a good choice for many of us. Saves Time. Deli meats do not require any prep or cooking time. Saves Money. One pound of deli meat can cost as little as $2.79 and be used in a week’s worth of sandwiches. One pound of fresh meat can range from $3.99 for chicken to $11.49 for ham, but may only last a couple meals. Convenient. Homemade sandwiches are an easy meal option that saves time, money, and potentially calories versus eating out. Protein source. Just one thick slice of deli meat from the counter contains as much as 10 grams of protein. Lean [...]
TRX Challenge 2017: Final Results
Here are the final standings! Congratulations to all of our participants! Thanks for giving it your best shot. This was a very difficult challenge and we saw an amazing amount of improvement. It has been inspiring to see the effort put in and the payoff of improved fitness levels. Many people have developed a new appreciation of what they are capable of along the way. That is what it’s all about!
RD Kitchen: Beets
Next up on our RD Kitchen menu...Beets! Why do dietitian’s love beets? They are high in antioxidants, a naturally sweet vegetable and easy to prepare!
Eating Produce on a Budget
This week’s post begins our four-part series on “Eating Healthy on a Budget”. Look for monthly posts highlighting money saving tips for produce, grains, protein and dairy.
TRX Challenge 2017: Week 5 Results
This is it! One week to go! As we come down the home stretch there will be a lot of movement in the rankings. We can’t wait to see who makes a big push this week. Remember, this is all about challenging yourself and reaching your goals. Let’s finish strong!
TRX Challenge 2017: Week 4 Results
We are entering crunch time with only two weeks remaining in the challenge! Every second counts now, so discuss with your trainer the best way to shave off those seconds. Let’s finish this challenge strong!
RD Kitchen: Greek Yogurt
What's on the menu for our first RD Kitchen...Greek yogurt! While you have almost certainly heard of it, you may not know why it is a better choice than regular yogurt.
One on One’s Nutrition Services continue to grow!
First and foremost, One on One is excited to introduce RD Kitchen! It's no secret nutrition information can be confusing...even misleading. RD Kitchen will help you learn more about the right foods to eat, their health benefits and creative uses, rather than simply focusing on what to avoid.
TRX Challenge 2017: Week Three Results
Three weeks down, three to go! It’s hard to believe that we are already halfway done with the challenge. We have seen some remarkable improvements and expect that the second half will be even more impressive. As always, it’s never too late to do the challenge so if you would like to give it a go be sure to talk to your trainer.
TRX Challenge 2017: Week Two Results
Week two of our TRX Challenge is complete! We have seen incredible improvements and great competition. If you have not done The Challenge and would like to, it’s not too late! Be sure to talk to your trainer and create a strategy.
TRX Challenge 2017: Week One Results
The first week of One on One’s TRX Challenge 2017 is complete! We have seen some excellent times so far and participants are developing strategies to improve their times over the coming weeks. If you haven’t given it a try yet, talk to a team member and let us help you with your strategy. Week 1 (7/10-7/16) Category Time(sec) Novice (20, 10, 5 with squat to toes) Male: Peter Sides [...]
Making Good Health Your Reason to Exercise
Short-term objectives can motivate you to start an exercise program or cross specific hurdles, but to make healthy living a permanent part of your lifestyle, you need to focus on the long-term goal of health.
Diabetes Prevention
Paige and Sammy went live at One on One and on Facebook to educate about preventing diabetes. By improving your nutrition habits and increasing physical activity, you could decrease your risk of developing Type 2 Diabetes by 58%. The RD's educated a large audience about how to improve your diet and prevent this lifestyle disease. Here are some highlights (video timing in parenthesis): Sammy lead an interactive demonstration to describe Type 2 Diabetes' impact on blood sugar. (3:03 - 6:15) Weight management has the biggest impact on reducing your risk for developing diabetes. (12:38 - 15:53) Our frequency of eating, what we eat and how much we eat all impact our blood sugar regulation and our risk. (15:53 - 34:38) Use MyPlate to simplify our recommendations and [...]
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.
Are You at Risk for Type 2 Diabetes?
Do you know if you are at risk for Type 2 Diabetes? While there are genetic risk factors you can’t change, improving your daily nutrition and fitness efforts can significantly decrease your risk of developing diabetes. Take our quiz to know your risk!
The Prize Club: Meeting 3 Recap
This week’s meeting topic focused on “what” to eat. Although concepts like creating a powerful prize, practicing the Core Beliefs, and mindful eating are the cornerstones of The Prize Club, it is important to be able to distinguish good food choices from bad.
The Prize Club: Meeting 2 Recap
Before focusing on “what” to eat, The Prize Club helps members address “how” and “why” we eat through mindful eating education. The goal for meeting 2 is to show members the power of making mindful eating their go-to nutrition strategy. Why? Because mindful eating simplifies our eating plan! If we simply eat when we are hungry and stop when we are pleasantly full, we will accomplish our health goals. Sounds simple…and it is! The challenge is (as always) to change our mindsets and allow ourselves to create a “new normal”. To begin, we identified what mindless eating looks like and why it is happening. Members shared mindless eating tendencies they attributed to issues such as environment, boredom, stress, and habits like snacking after dinner. The [...]
The Prize Club: Meeting 1 Recap
The Prize Club's 28-day program is officially underway! We are as excited as ever about this group. There is a strong sense of commitment and we are ready to deliver for them. The goal for meeting 1 is to equip members to succeed with their new habits immediately. Success depends on making an accumulation of the right “in the moment” decisions one day at a time. Winning these moments depend on two keys...1.) having a powerful motive and 2.) having proper perspective. We addressed our motives; the Prize. We must have a powerful reason to change our habits and live a healthy lifestyle. Without a clear sense of motives, it is difficult to change our decision making. The Prize is a meaningful and timeless reason [...]
Eat More, Weigh Less: Nutrition Strategies for Weight Management
Paige went live in person and on Facebook to educate about nutrition strategies for weight management. Proper nutrition is essential for successful weight loss, but popular dietary advice is convoluted, conflicting, and frankly, confusing! Our goal was to bring simplicity and clarity to a popular subject.
One on One at Shape America!
We are thrilled to expose the One on One tradition of excellence the world of health and physical education.
Workstation Ergonomics
For this week and going forward, make your workstation the best it can be and reap the benefits of better posture and less pain!
MYZONE is here!
One on One is excited to announce that we’ve added cutting edge wearable technology! MYZONE users receive real time feedback during workouts, accountability, and friendly competition.
Put Your Best Fork Forward
Every March, the Academy of Nutrition and Dietetics celebrates National Nutrition Month® by helping Americans understand the importance of making informed food choices and developing sustainable eating habits. This year’s theme is “Put Your Best Fork Forward”, acting as a reminder that every bite counts.