By The One on One Team Last Edited: 5/26/24 Now that warmer weather is upon us and summer is just around the corner, it is easy to put your health and fitness on the back burner while spending more time on other summertime activities (i.e. yard work, vacations, kids’ activities, etc.). For this week’s Focus Point, we are going to discuss potential roadblocks and establish strategies to help maintain your training focus during the summer. Keep exercise a priority Time is often reported as the number one roadblock to engaging in structured exercise, and prioritization is the answer to this dil ..read more

By: Bruce and Ryan Burke Last Updated: 5/12/24 Creating lasting habit change shouldn’t make us miserable in the process. If you’ve set goals, achieved them through sheer force of will, then ended up right back where you started…you’re not alone. We know that everyone wants basically the same thing…to be “healthy and happy.” This is clearly the endgame, but what if “healthy and happy” was your starting point? What if health yand happy…as you define it…became the motivation for every decision you made? At One on One, we guide our clients down this path and get them looking through the “lens” o ..read more

By Bruce Burke Last Updated: 5/5/24 Knowing what you want to accomplish (Healthy and Happy) and how you intend to do it (Blueprint for Success) are important first steps when addressing habit change, but how does the rubber hit the road? Maybe you have experience with creating fitness/nutrition goals for yourself. If you’re like most of us, you may also have experience coming up short in achieving those goals. Why is that? Why is it that we allow life to get in the way? Why do we allow other “priorities” to derail us? Oftentimes, the answer lies in our perspective…what we consider “normal ..read more

Last week’s Focus Point discussed the Hierarchy of Fat Loss. In addition to prioritizing nutrition, it also presented the case for engaging in resistance based training, specifically metabolic resistance training. The amount of time we take between sets of resistance training can significantly affect the after-burn. Once familiar with our program, we can impact its effectiveness by moving intentionally between sets. By The One on One Team Last updated: 4/28/24 Whether your goal is weight loss or improved fitness, metabolic resistance training can provide the “most bang for your buck.” Metabo ..read more

With the nicer weather, we might be tempted to swap out one of our gym workouts for an outdoor “aerobic” workout. While spending more time outside moving our bodies is a great addition to our formal exercise in the gym, we must not forget the unique and important benefits of resistance-based training. This week’s Focus Point provides support for why resistance-based sessions take priority during your weekly workouts. We all have choices, and we want you to have the tools to make the most informed choice when it comes to your fitness commitments. By Bruce Burke and Ryan Burke Last Updated 4/2 ..read more

By The One on One Team Last Updated: 4/14/24 Lat pulldowns are an integral part of most One on One fitness programs. In addition to strengthening several muscles of the upper body, they also play a key role in improving posture and spinal stabilization. So you know the “why” and “how” of what you’re doing, this week’s focus point will discuss the value of lat pulldowns and teach you to perform them correctly. Why perform lat pulldowns? Lat pulldowns can be effective at correcting the rounded-back, forward-head posture we often see today. They train our body to depress (bring down) and adduct ..read more

By Kym Burke Last Updated: 3/31/24 Warm weather is on the horizon!  If you’re like many of us in Central PA, you are excited to get outdoors again. However, after a season of relative rest from the physicality of gardening/yardwork and golf, the sudden transition can lead to aches, soreness, or even injury. Knowing how to help your body adjust to these physical demands can ensure your warm-weather activities remain consistent with your mission to be Healthy and Happy.  This article will specifically focus on the physical stresses we often encounter while gardening or doing yardwork ..read more

By Geoff Borro MS RD CSSD & Haley Golich MS RD Last Updated: 3/24/24 Ever wish you had more energy to power through the end of a tough workout? Have you ever felt excessively sore after a workout, or felt as though you were not progressing towards your fitness or body composition goals? If the answer is yes to any of these questions, pre and post-workout nutrition could be the missing link. No matter your goals, consuming the right nutrients at the right times is key to replenishing and rebuilding your muscles. Pre-Workout Nutrition No one likes feeling light-headed or exhausted while ex ..read more

By Geoff Borro MS RD CSSD and Haley Golich MS RD Last Updated: 3/17/24 For many of us, the thought of spending hours planning, cutting, and cooking leaves us rejecting the idea of meal prep before we even get started. However, meal prep does not have to be overwhelming or take hours of our time. Rather, it can be an efficient way to help maintain a healthy diet, as well as reduce the stress that often surrounds cooking. Read on for a few suggestions that can help make meal prep work for you. The best way to be successful is to meal plan before you meal prep. Before shopping, c ..read more

By Haley Golich MS, RD and Geoff Borro MS, RD, CSSD Last Updated: 3/10/24 When we hear the word “diet,” we often think of fads and cutting calories to lose those extra pounds. While calorie reduction and the associated weight loss can be an effective way to help us age more healthfully, this is only one piece of the puzzle. The quality of our food choices is just as important to ensuring the quality of our lives. With this in mind, what diet, or eating style, is the best for living a long and healthy life? While we would love to provide a sure-fire answer, the truth is that there is no ..read more