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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 [...]
Focus Point of the Week: Focus on the Long Term
7/18/2016 - Make "Health" your long term goal
Focus Point of the Week: Footwear for Fitness
6/27/2016 - Are you setting your body up for success with your footwear?
Focus Point of the Week: Limit Calorie Containing Beverages
5/9/2016 - How many calories do you drink a week?
One on One is seeking a Marketing Manager
Marketing Manager Needed Part-time (25 hours/week) One on One seeks dynamic Marketing Manager to: Create and implement all online marketing initiatives, including the management of our various social media outlets (website, blog, Facebook, Twitter, etc.) Identify new marketing opportunities Develop and implement marketing campaigns Make contact with and develop relationships with local businesses and organizations Develop, schedule and manage special events Recruit new team members Recruit new clients Prepare/manage online newsletter Requirements: Qualified candidates must: have experience, particularly with electronic media be a creative self-starter have excellent writing and editing skills be organized have excellent communication skills have a flexible schedule Candidates must live a healthy lifestyle consistent with One on One’s mission. Experience with the State College market is a plus. Experience/knowledge with fitness/health/wellness [...]
Focus Point of the Week: Happiness
3/28/16 - How are your emotions affecting your health?
Focus Point of the Week: Carbohydrates are Key
3/7/2016 - The essential fuel for your body and brain
Focus Point of the Week: Vacationing
With Spring Break quickly approaching, we are reminded of the importance of having realistic fitness goals and living a lifestyle that is consistent with those goals. In order to maintain your exercise frequency, you must have the “tools” to train yourself effectively, regardless of location or situation. Those tools are more easily found than you may think. Access to exercise facilities is nice, but certainly not necessary. Packing some exercise tubing, a TRX or simply using a few toys you find around the pool is all you need. Success hinges on commitment and know-how. You already know how to do many of the exercises. In fact, many of them have been previous Focus Points! Push-ups, planks and squatting are all appropriate for most travel programs. [...]
Focus Point of the Week: Workstation Ergonomics
By: Lonny Defelice Almost all of us use a computer to complete some, if not all, of our work tasks. In addition to our reliance on computers for our jobs, many of us enjoy surfing the internet, shopping online, and playing computer games. This often means that we spend several hours a day in front of a computer. This week, we’ll talk about how to set up workstations to promote better posture and reduced pain, even while seated. When it comes to computer workstations, there are three common tendencies that will lead to poor posture and neck/back pain: overreaching, using incorrect heights, and having an unbalanced work area. Overreaching refers to reaching too far in a horizontal direction for items such as the keyboard, mouse [...]
Race to the North Pole 2015: Final Results
Race to the North Pole: Final Results The race is complete! Congratulations Team Cupid on getting the most points! 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! Cupid 16500 Dasher 15745 Comet 15275 Rudolph 15130 Prancer 14645 Blitzen 13380 Dancer 13320 Donner 12555 Vixen 12000
Race to the North Pole 2015: Week Three
Just three days remaining in the Race to the North Pole! Remember, Christmas Eve is DOUBLE POINTS for all teams! Let's finish strong everybody! Cupid 13275 Dasher 12885 Comet 12490 Rudolph 12435 Prancer 12250 Dancer 11610 Blitzen 11170 Donner 10770 Vixen 10160 The answer to last week’s Bonus Question: How long would it take you to row from One on One to the North Pole at a 2 minute/500 meter pace? D.) 15.23 days