The One on One Fitness Blog
One on One Promotes Team Members
One on One, located at 424 West Aaron Dr. in State College, PA, is pleased to announce the promotion of Adam Pangborn to General Manager and Callie Burke to Senior Staff Member. Adam completed One on One’s Personal Fitness Training Instructor Program in December 2007 and holds his B.S. in Exercise Science from the University of Pittsburgh. He is a Certified Strength and Conditioning Specialist (NSCA) , a certified Russian Kettlebell Instructor (RKC), and a Certified Kettlebell Functional Movement Specialist (CK-FMS). His duties include all aspects of quality control, team development and program management. Callie completed the One on One Personal Fitness Training Instructor Program in October 2012 and received her National Academy of Sports Medicine Personal Trainer certification in February 2013. [...]
Core Beliefs – The value system that drives me
In the post, “Lessons Learned in 2016”, I mention that I learned about my beliefs in 2016. This doesn’t mean that I lived without a belief system for the first 26 years of my life, but it was powerful to give this serious thought and formally write it out.
Focus Point of the Week: Keys to Healthy Nutritional Habits
Nutrition is an ever-evolving science and always a hot topic. Regardless of your health goals, drastic lifestyle changes can be tempting because they often produce fast results. However, small changes over time are a more reliable way to meet your goals. Whether you are trying to lose weight, get stronger, or simply improve the quality of your diet, being realistic about your goals and having a strategy to succeed is key. The following suggestions can help you develop healthy nutrition habits.
Lessons Learned in 2016
Great year. I learned so much but distilled it down to a few items. Enjoy!
Race to the North Pole 2016: Final Results
Race to the North Pole: Final Results The race is complete! Congratulations Team Dasher on getting the most points! Thank you to everybody who participated.
Race to the North Pole 2016: Week 3 Results
Just four days remaining in the Race to the North Pole! Remember, Christmas Eve is DOUBLE POINTS for all teams! Let's finish strong everybody!
The Prize Club 7 Day Commitment
Objective: To establish a small, manageable change in our daily habits. It needs to be meaningful enough to move you closer to your wellness goals, but manageable enough to ensure daily success.
Creating Your Prize
The Prize Club believes that you must have something in your life that is important and powerful enough to influence your behavior at all times. That “something” is what we call your Prize.
Race to the North Pole: Week Two Results
Points are in for Week Two! Be sure to continue recording your points and answering the Bonus Question of the Week. Let’s have another great week!
Cranberry Pork Roast over Noodles
Looking for a warm seasonal meal as the weather gets colder? This simple crockpot recipe requires minimal prep during a busy time of year while providing a variety of flavors and nutrients.
One on One Special Offer!
Experience the Difference a One on One program can make!
Paige’s Holiday Challenge Week 3
The Challenge: Have a post-workout meal or snack within 30-45 minutes after you finish.
Mobility: What You Need to Know
The most effective methods for improving mobility are up for debate, but this much is certain: possessing adequate mobility throughout the body is extremely important to your health, fitness, and longevity! Functional Range Conditioning developer Dr. Andreo Spina defines mobility as “the ability to actively achieve a range of motion.” It requires flexibility as well as strength and control within those accessible ranges.
Featured Client: Dale Campbell
It is with great joy and enthusiasm to share that I am a One on One success story. I have lost over 30 pounds and maintained a healthy weight. I am grateful to have found One on One, because they truly changed my life.
Paige’s Holiday Challenge Week 2
A pre-workout snack should be high in carbohydrates; our body’s main source of energy. Foods high in protein and fat take longer to digest, may increase the risk of stomach discomfort during exercise and do not provide energy. By having a carbohydrate-heavy snack one hour before exercise, you will give your body time to digest and the energy will be readily available.
8 Tips for Eating More Vegetables That Aren’t a Salad
Tired of eating salads to get in your recommended 5 servings of vegetables a day? Try these tips!
Focus Point of the Week: Eat a Balanced Breakfast
10/10/2016 - Are you looking for a simple way to improve your fitness and increase your energy level?
5 Things The Prize Club is NOT
1. The Prize Club is not a diet. Instead, we help our members improve their health by teaching broad concepts, and then allowing them to apply those concepts as they see fit. The program is for people who want to change their health habits. For many, this is a simple but challenging task. Old habits are hard to break, but we can succeed with the right motives, a strategy, and accountability. 2. The Prize Club is not a weight loss program. Only about half our members have weight loss goals. However, the program’s “one day at a time” approach is useful for people with weight loss goals. By focusing on making one healthy choice at a time, members succeed in initially losing weight and keeping [...]
Focus Point of the Week: Motivation
9/12/2016 - How are you motivated?
TRX Challenge 2016: 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! Week 6 (8/29-9/4) Category Time 56-69 (20, 10, 5 with squat to toes) Male: Jeff Heimer [...]
TRX Challenge 2016: Week Five 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! Week 4 (8/22-8/28) Category Time 56-69 (20, 10, 5 with squat to toes) Male: Jeff Heimer [...]
TRX Challenge 2016: Week Four 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! Week 4 (8/15-8/21) Category Time 56-69 (20, 10, 5 with squat to toes) Male: Jeff Heimer 1:10 Dave Meehan [...]
TRX Challenge 2016: 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. Week 3 (8/8-8/14) Category Time 56-69 (20, 10, 5 with squat to toes) Male: Jeff Heimer [...]
TRX Challenge 2016: 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. Week 2 (8/1-8/7) Category Time 56-69 (20, 10, 5 with squat to toes) Male: Jeff Heimer 1:16 Dave [...]
TRX Challenge 2016: Week One Results
The first week of One on One’s TRX Challenge 2016 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 (7/25-7/31) Category Time(sec) 56-69 (20, 10, 5 with squat to toes) Male: Jeff Heimer [...]