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One To One Fitness Blog

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16 Food and Fitness Tips for 2016

The beginning of the year is a great time to get on track with your overall health and wellness. Many people set their New Year’s resolution(s), but only some prevail throughout the year with their goals. Why is that? Realistically, making a drastic change does not work for everyone. A select few individuals have the will to carry it out, but perhaps its not your style. For 2016, take the time to sit down and develop a strong purpose, secure vision, and smarter goals.

1. Surround yourself with like minded fitness people to help keep you engaged in healthy living

2. Mix it up a bit with your cardio workouts by incorporating interval training.

3. Stretch more to improve mobility and risk of injury.

4. Eat more lean protein and organic meats.

5. Eat more complex carbohydrates such as sweat potatoes, quinoa, oatmeal and brown rice

6. Eat more fibrous fruits like berries and apples

7. Eat more green leafy vegetables.

8. Incorporate fitness in your life 4 to 6 times per week.

9. Create more accountability by keeping a fitness and food journal

10. Measure fitness results every 2 to 3 months to keep you on track with your goals

11. Have a plan in place for your fitness routine to maximize each workout.

12. Participate in a organized fitness event like a 5k to enhance self confidence.

13. Make fitness a part of what you do with your family and friends.

14. Drink 1/2 oz to 1 oz per pound of body weight based on activity level.

15. Be more proactive on the weekends with fitness and nutrition; it’s 1/3 of your week!

16. Work out with motivating music or a fitness coach to keep you inspired and engaged during your workout.

We can help you here at One to One Fitness to incorporate these healthy habits and much more into your daily living in pursuit of taking your nutrition, health and fitness to the next level.

One to One Fitness | 55451 University Dr. Suite 101 |  Coral Springs  | 954-796-7001  |  www.onetoonefitness.us

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5 Great Tips for Achieving Your Fitness Goals

When it comes to achieving your fitness goals in life, it become vital to focus on the process and always give yourself a checkup from the neck up. As stated by Mahatma Ghandi, "Strength does not come from physical capacity. It comes from an indomitable will."  This means that you need to be focused on becoming the best version of yourself. Here are 5 tips for inspiring you to stay on track:

1.     Start your day with a positive mission statement! For example, I am strong, focused, and prepared to eat healthy meals, nourish my body with quality fluids, and excel in my workout today!

2.     Plan your meals ahead of time! Don’t wait until the last minute to choose something to eat. This could potentially result in you reaching for something you would not usually consume (e.g. fast food, candy bar, chips, etc.). Instead, prepare your meals and snacks the night or morning before so you stay ahead of the game and are proactive with your choices (i.e. healthy salads, low sugar fruits, oatmeal, sweet potato, etc.)

3.     Focus on the process! Be consistent with your plan and carry out your goals by being in tune with your thoughts, feelings, and actions. If your outcome goal is to lose 15 pounds of fat, then it is vital to stay on track with your plan, and stay away from the distractions around you.

4.     Develop a support team! Achieving any goal in life takes time, discipline, and support from loved ones, professionals (i.e. coaches, nutritionists, doctors, etc.) and friends. Make sure that they support your efforts. If they make the process more challenging, then alarm yourself with their actions. Put a support team around you that feeds you praise, encouragement, and compliments. Positive attitudes and feelings will keep you inspired along the way!

5.     Be balanced and realistic! We all seek instant gratification all the time and want superior results. Fitness goals are important, however be careful to not go too extreme and be imbalanced in life. Attacking your goals and making your expectations too high will create lots of stress and eventually burn you out. If you are training for a fitness competition that is one thing, but learn how to live a balanced lifestyle so you can maintain your goals for a lifetime.

Additionally, there are many more tips for achieving your fitness goals. As a reminder, always begin with the right mindset, develop a plan for yourself, stay positive, and surround yourself with a key support team. The power is in your hands to take personal responsibility for your actions and grow your mind, body, and soul.

Become the best version of yourself and remember to enjoy the journey and be grateful for the challenges and lessons learned along the way. Always ask questions, journal about your emotions/habits, and seek out support from the best professionals in your area. Commit to be fit!

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Value Your Health!

One day there were two gentlemen in a hospital. One man was placed near the window and the other by the door near the hallway. Both of these guys were sick and did not have strength to get up and walk away from their beds. The two gentlemen ended up becoming very close friends. They inspired each other every day and helped one another. The gentleman near the window would wake up every morning and tell the other man how beautiful it is outside, how amazing the sun looks, how he can see kids playing while the guy near the hallway would look out for nurses if they needed them. Day after day the men shared stories and enjoyed each other’s company. 

During one conversation, the gentleman near the hallway said to the guy near the window, man what I would give to have your view in life. You are always so positive and have helped me to gain strength each day and see the value of having a positive outlook. I would love to be able to get up and come share the view with you. So one day, the man near the window unfortunately passed away and went to heaven. The gentlemen near the hallway was sad, but at the same time eager to get to see the view this man had for so many days. The nurses went ahead and agreed to move this man near the window and the man lifted himself up from his bed just enough to see out the window and to his surprise stood a huge viewing of nothing but a plain brick wall.

You see the moral of this story in life is that your perception in life plays a huge part in how you view things. Is your health one of your top priorities? Do you take time to breathe and relax? Do you eat the right foods, drink plenty of water, love what you do, and place activities in your day to relieve stress?

Do you exercise 3-4 days/week, eat 5-6 small meals throughout the day, drink lots of water, display a positive attitude, keep things organized and clean, take care of your hygiene, and spend time quality time with my family and friends?

This month, think about what 3 things you can do to be better with your everyday habits?

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Stubborn belly fat has been the bane of many people’s lives. Here are 34 simple foods that help kill belly fat… I want to try #7! http://thisfood.rocks/34-simple-foods-that-kill-belly-fat/

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Why Tomahawk Training?

By Fitness Coach Ryan Weiss 

What is tomahawk training? Tomahawk training is a form a circuit training that incorporates custom movements tailored toward each clients needs. Here are five reasons why Tomahawk training is for you: 

1. You Get maximum results in minimum time! All you have to do is follow the workout and put 100 % effort into the training and you get an amazing workout in little as 30 minutes. 

2. It challenges your whole body! By putting together a few individual stations as a whole body circuit, you're guaranteed to hit every major and minor muscle group.  

3. You gain both cardiovascular and strength training benefits! You love cardio but know you should do resistance training as well or vice versa, and making yourself do a workout that you don’t enjoy can be miserable (and easier to skip). Tomahawk training involves the best of both world’s for a serious butt kicking workout. 

4. It increases your metabolism! Tomahawk training fires up your body to burn more calories in 20 minutes then you would in an entire hour on an elliptical watching t.v. In addition, once you complete the workout, you will burn additional calories after your workout due to do the effects of maximum strength and cardio training. 

5. It makes you focus and work hard! It’s motivating! My system does not allow for wasted time and gets you to work hard and gain the results you want. If you are serious about your fitness, then Tomahawk training is for you. Contact me at 954-796-7001 to give this workout a try and take your fitness to the next level! 

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Are you an on the go mom wondering how to make healthy meal choices with a busy schedule?

Here are a few tips that may help:

1. Plan ahead! Take time one day each week to make a grocery list and do your shopping. Be sure to include pre-washed and pre-chopped salads and produce to save time in the kitchen. Choose 2 evenings each week for meal prep, I find Sundays and Wednesdays work best. Meals should include lean protein, veggies and healthy grains or starches (ex. Brown rice, Quinoa, sweet potato etc..). Cook enough grains for the week, portion out and freeze anything that will not be eaten the first 3 days. Cook 3 proteins (ex. Salmon, chicken breast and shrimp and 3 veggies ex. Broccoli, asparagus and cauliflower). Mix and match for variety and portion individual meals in glass containers with lids to grab and go as needed.

2. If you are still too busy to prepare meals, stop by your favorite whole foods, fresh market or grocery store and pick up already cooked rotisserie chicken or other cooked lean protein. Pair with sautéed veggies or a prepared salad and voila! A healthy dinner served.

3. Don’t consider yourself a chef? Want more variety than your favorite grocery store? Get meals delivered from any number of healthy food delivery services. Be sure to get referrals from friends or fitness pals but remember our tastes vary widely and you may need to try a few services before finding the right fit.

4.Be sure to keep nuts, nut butters, seeds, brown rice cakes, berries and fiber rich fruit on hand as healthy go to snacks for in between meals.

This article has been written by Michelle Chambers! For more information about training with Michelle, visit www.onetoonefitness.net 

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3 Ways to Improve Your Performance

1. Make a plan! Develop a system for yourself that will allow you to train, eat, and work at an optimal level.

2. Study your field of excellence! Invest in personal development and watch your performance grow. 

3. Give it 100%! Put your best effort forward and visualize the feeling after you give it your best. 

So there you have it, 3 powerful tips to improve your performance. Grow the athlete within and believe!

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Are you eating right?Apply these 5 tips today to enhance mood, energy, and performance!

Nutrition is an ongoing habit that we all must continually work on. Experts have different beliefs and ways of thinking from eating less simple carbohydrates to supplying your body with more monounsaturated and polyunsaturated fats. The ratio between fats, carbohydrates, and proteins might be different from what one might suggest. 

The one constant that cannot be altered is that the type of foods/drinks you place in your body can have an effect on your overall energy level. 

For example, you can eat a doughnut that can have the same caloric intake as an organic whole grain English muffin and tablespoon of organic almond butter. The difference reflects on the quality of calories entering your body and how the body will process the foods to help you operate at an optimal level. It is important to remember that we all operate differently. Some of us might need more calories based on our professions versus others. A professional athlete will need to consume more calories than an everyday business person looking to maintain their weight. Whatever your situation may be, apply these 5 tips today to elevate your health to the next level:

1. Master your metabolism. Eat often and eat small medium portions. Keep track of the difference after you eat a large meal versus a small to moderate meal filled with whole foods. 

2. Add more green vegetables to your diet. Vegetables such as kale, spinach, and broccoli contain an abundance of vitamins and nutrients that support your health. Most of us do not eat enough fruits and vegetables. We recommend supplementing with Juice plus. Lean more here...

3. Drink more water and health drinks. Drinks filled with sugar and even diet sodas can be deteriorating to our long term health. Choose water over processed drinks and try coconut water and Kombucha to get proper electrolytes into your meal plan. Rethink before you drink! 

4. Balance your eating habits. Adopt a healthy lifestyle. The occasional beverage of your choice or unhealthy food choice will not dramatically impact your health if you are smart. Are you craving sweets or a slice of pizza? Go ahead and have a serving size and enjoy, but just don't overdo it. 

5. Don't stress over the small things. Have you recently failed with your eating plan? Do not stress over it, the important thing to focus on is how you can learn from having that feeling and move forward with a positive attitude. Each time you go for the junk, think about how it put you in a funk.

Lastly, plan what you eat before the week or day begins. Stick to your plan and develop a lifestyle plan. Write out what you eat if you need assistance and ask us for help anytime. We are here to support you. 

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Healthy and delicious entree! Even the kids will enjoy!

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Train Smarter with Deceleration Training

Some of the most serious injuries in general living or sports occur due to a non-contact situation or from simply bending over to get something and tweaking the back. It is important to understand how to reduce the occurrence of this situation by teaching the body how to decelerate.

Many injuries occur to the low back and knee joints in life because the body is not best suited or trained to stop, turn, and land efficiently. These injuries can occur at any age and it’s crucial to train for performance. 

At one to one fitness, we train the body to perform at its best by evaluating what our clients do and then applying exercises to that specific sport or daily task. For example, our youth athletes will work on deceleration by learning how to land properly from a broad jump or stop and turn correctly in a suicide run. Conversely, when we work with our general clients, we teach them how to stop correctly when running on a treadmill or performing an agility movement.

Deceleration is important for the simple fact that it teaches the body how to control its center of gravity and base of support. You can improve your performance by learning proper arm mechanics in running, working on lateral movement drills, and landing properly from a simple squat jump.

This blog has been written by Ryan Weiss. Check out our upcoming events that will educate you about deceleration training and improving your performance by visiting our website at www.onetoonefitness.net/events.html

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3 Vital Tips to Reduce Your Waistline!

Reducing the Waist Line can be challenging to most people. However, it does not have to be. Taking care of your health can be regulated by adding these 3 vital tips...

1. Eat small meals throughout the day! By supplying the body with smaller meals throughout the day, the bodies metabolism runs much more efficiently and will help you keep your waistline smaller. The trick is to plan ahead and purchase yourself a lunch box to pack your meals daily. 

2. Be health conscious when you go out to eat! Going out to eat is a fun social event, but it can also be a food and drinking fiesta. Modern restaurants serve way too much food and the portions tend to be huge.  On top of that, adding alcoholic beverages pack on those unwanted pounds. Here are some suggestions...eat a small meal before dinner, split your meal at dinner, drink lots of water, and try complimenting your meal with sparkling water or hot tea to help relax the mind. 

3. Give it your all when you workout and let your body recover! When you step into the gym, turn off the world from everyday life and focus on yourself. I recommend putting on a set of headphones and going to work. In addition, after your workout, replace the body with a healthy smoothie or whole meal. Lastly, be smart with your body and give it time to recover from muscles you pushed to the limit. A good rule of thumb is to train upper body on Monday and Thursday and lower body on Tuesday and Friday. 

This blog has been written by Dorron Blumberg, M.A., NSCA-CSCS. For more information about Dorron visit....www.onetoonefitness.net. With a disciplined will, any goal is achievable! 

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This Greek Quinoa is refreshing and delicious! It may be used as a side dish or stand alone.

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Recipe of the week. So simple so yummy!

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5 TIPS FOR INSTANTLY IMPROVING YOUR HEALTH AND FITNESS

# 1 You must workout with purpose. What does this mean? Well. Purpose is your why. It is why you take care of your health. Why do you want to improve your fitness? You want to accomplish one or all of the following: lose weight, gain muscle, and feel good. Here is the first thing you can do instantly to take your fitness to the next level. When you go home today. Write out a statement that has meaning to you and place it where you can read it daily...it has to bring meaning to you.

This is your power statement...example...I am committed to my fitness and will eat small meals throughout the day, train with 100 percent effort, and organize my life.                

# 2. Write down your goals. There are three types of goals. Outcome goals, process and performance goals. Outcome goals are goals you do not have direct control over. For example. You want to be the fittest person in the gym. Goals need to be smarter. This means they need to be specific, measurable, accepted, realistic, time phased, energetic, and recorded. When it comes to goals. We want you guys to focus on the process. This means your physical, technical and tactical game. Physical refers to your fitness and strength. What can you do to get better each and every day? Technically...what do you need to work on...form, cardio, recovery, etc.?  And tactically. Your communication with your coach...workout strategy (understanding what you can do on your off days to maximize your performance). So when it comes to goals. Write down long term, medium, short term, and micro goals or daily goals.

# 3: Keep a performance journal. Get yourself a journal and in it you want to write goals you have for the week... actions you need to take and what you want to learn...if you do not want to use a journal...use your smart phone...after each practice or competition...give yourself a score from 0-10....0 being poor and 10 being amazing. Rate down your rating...put why and then put actions you need to take to improve. For example. Today I got a 6...reason...was feeling tired after lunch...actions...eat a healthier lunch tomorrow. You can even watch video on yourself and break down your performance. Good or bad always look to grow and improve.

# 4: Visualize to energize...visualization is a powerful process that involves taking deep breaths, using the 3 power p’s...Presence of mind, power words and positive images.  Let’s talk about taking deep breaths…deep breathing allows you to calm your mind, focus/concentrate and get your mind right. If you are having a bad day, having low self-esteem or feeling frustrated over your play, take a deep breathe. This is how it works. Breathe in for 5 seconds…hold for 2...and then breathe out for 7 seconds. Now when you breathe in you want to expand your belly and when you breathe out you want to bring your belly in.  Practice this daily…when you wake up. In practice…with your friends…

Breathing will allow you to have presence of mind and focus. Power images refer to a peak experience you have had. It could be a game or grade you got in class. Take a picture of your performance…places it on your water bottle or in your pads and use it to picture positive play.

The last part of using visualization refers to power words. These are phrases such as focus now, get in the game…focus now…etc…place words in places where you can see it…

You want to breathe hockey, be hockey, and see hockey…visualization can help you focus and fire up your play.

#5: Optimize your fuel sources. Eat whole based foods...limit processed foods. With nutrition eat foods high is starchy carbohydrates, quinoa, oatmeal, Ezekiel bread, brown rice and fruits (primarily berries…blue/black/strawberries) and vegetables…as for protein - eat lean proteins, fish/egg whites, lean pork, sirloin beef, etc. Eat small meals throughout the day and drink lots of water. One of the best sources for hydration is water and coconut water.  Make sure you are hydrated all the time, not just before a workout or during. Eat lean, stay clean, and you will perform like a machine!

With the right attitude, you can instantly improve your health. Continually access your purpose, vision, and goals. Get after it and GROW. Get your mind right, refocus your life, optimize your nutrition, and workout smart.

This blog has been written by Coach Dorron Blumberg. Take advantage of his special offer today: 2 sport psychology sessions and a copy of his latest book: Feed Your Potential! Contact us at 954-796-7001 or email [email protected]  

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Motivational Monday!!! :-) Get after your goals!!! 

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One to One Fitness representing at the FAU Boca Raton Embrace Race! Dorron and Issac led the racers in the half Marathon, Manny led the racers in the 10 k and Ryan and Derek helped out with the 5 k race. Congrats to all the participants and their commitment to being fit!