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15 Minute Blast Workout

Tis the season to get fit! “Do something now that will make the person you’ll be proud tomorrow to have been the person you are today.” During the holidays, we all have that incredible urge to postpone our goals. However, momentum is key to our success. Rather than postponing this year, join our team in the commitment to your health and fitness goals. It’s easy to work in a 15 minute blast to all your holiday festivities.  Try this!  

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Thanksgiving Hours

Everything you need to know about our Thanksgiving Day hours...

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Burn the Bird

BURN THE BIRD

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"Loaded" Antioxidant Salad

Try this healthy lunch option for an unexpected twist on a salad!

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Labor Day Hours

Everything you need to know about our Labor Day hours...

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INCORPORATING APPLE CIDER VINEGAR INTO YOUR DIET (ACV)

The Benefits of RAW Apple Cider Vinegar There is no doubt about it. The health and fitness industry has saturated our lives with countless new tips and tricks for health maintenance and weight loss. However, RAW ACV is nothing new. Its origin dates back to the Babylonians; but was later popularized by Hippocrates (the father of medicine) who would prescribed it for a variety of illnesses and preventative needs. It is proven to be both timeless and miraculous.

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Eat your Vegetables Day: the sweet potato hype!

What is a sweet potato? It’s a starchy, sweet tasting root vegetable! They have thin brown skin on the outside, and an orange color on the inside. You can eat them whole or peeled. Here are some reasons why you should add sweet potatoes into your diet...

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Full Body Workout with Kettlebell

For the days you just want to stay at home, or waiting for machines in your busy gym, here are some options that will give you a full body workout with one piece of equipment.

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Red, White and Berry Fruit Kebabs

Celebrate the beginning of summer with these healthy, delicious and kid-friendly snacks!

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Fourth of July Hours

Everything you need to know about our Fourth of July hours...

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AVOID TOXIC CHEMICALS IN COSMETICS AND PERSONAL CARE

Save your skin by learning how to stay away from the toxic chemicals that we may be applying to our bodies!

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Making the Most of Life: A Success Story

He lost 41 pounds and he says he's far from finished!

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Workout Rest Days: An Important Part of your Strength Training Routine

Give your body a much earned break to see the best results!

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Hearty Vegan Salad Recipe

Try this hearty vegan salad recipe that is nutritionally dense and will fill you up! This is a salad worthy of an entire meal!

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Bonding over Fitness, #MothersDay Edition

An inspiring story about one of our amazing Mom members...

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Memorial Day Hours

Everything you need to know about our Memorial Day Monday hours...

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Patriotic Kebabs: A Memorial Day Recipe

Looking for a healthy, fresh and easy meal to please a crowd? Nothing says America, family and freedom like these grilled steak and veggie kebabs. They’re easy to make and sure to bring any party to life!

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Exercise Trends During Pregnancy: What's Safe?

Whether it’s your first Mother’s Day or an experienced mom who’s expecting again, here’s a look at which popular workout classes to try while you’re expecting and which ones to avoid.

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A Pilates Love Letter

Why I fell in love with Pilates and you should too!

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Spice Up Your Workout!

Burn those Cinco de Mayo holiday calories off with this hot workout...

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The Perfect Spring Dinner Recipe

A recipe to meet your sweet and savory cravings!

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Easter Sunday Hours

Everything you need to know about our Easter Club hours...

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Thomas Hong: USA Speed Skater & Explosive Performance Athlete

The fitness journey of a professional athlete...

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#IHaveOnelife to be a Strong Role Model

A look into member, Helen Johnson's health journey...

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Healthy Cooking Done the Right Way

A Sous-Vide Steak Recipe...

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The Hardemans - A Tale of a Super-Powerful Family

Today's #MotivationalMonday, provided by the Hardeman Family.

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10 Functional Exercises you can do Anywhere

There are literally no excuses for not being able to do these exercises...

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9 Ways to Get in a Workout on a Busy Schedule

Never miss a workout with these helpful tips...

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Overcoming Gymtimidation

Tips and tricks to help motivate you and stay on track with your goals....

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Alcohol and the Holidays

How to manage the holiday season in a happy and healthy way!

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Give the Gift of Fitness

Calling all last minute holiday shoppers!

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Healthy Hacks for the Holiday Season

Helping get you through the holiday season without losing track of your progress...

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Onelife Fitness December Holiday Hours

Everything you need to know about your club's end of year holiday hours...

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7 Delicious Foods for Diabetics

Healthy food ideas to keep eating right fun...

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Fit for the Holidays Workout

A few quick and effective exercises to burn off those pesky holiday calories.

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Crockpot Sweet Potato and Turkey Chili

Nothing better then a warm cup on a crisp, "chili" autumn night Adding extra-lean turkey as your source of protein as opposed to ground beef is a heart healthier choice; low-sodium vegetable broth is another great alternative to eat cleaner, by reducing sodium intake! READ MORE & Enjoy! 

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The Great Sweet Potato Swap

Switch out the sugar laden holiday classic for this healthier version!

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5 Benefits of Strength Training

Just a few reasons why you need to add strength training to your routine...

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Onelife Fitness Thanksgiving Hours

All the info you need for your local club's 2017 Thanksgiving holiday hours...

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Tom Lennon: Trainer, EMT, Endurance Athlete, Father, Type 1 Diabetic

I knew going into 2016 that it would be a year of big changes. My wife and I had just had our first son, we moved to Atlanta to be closer to family and I was starting a new career. Stressful as they are, I welcomed every one of those changes. Between stepping into the craziness of being a first-time dad and moving away from my whole life as a Bostonian, everything was in a constant state of motion. It was a roller coaster, but one that I loved riding.  One change was not planned and it brought the whole ride to a stop.

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The Benefits of Group Fitness Classes

In the months since Summer has ended, I have been getting asked more and more about how gym members can motivate themselves; or find the motivation they once had. A lot of my own personal training clients know that on the days that they don’t see me, I expect to see them at the gym doing the homework I assigned them or taking a group fitness class. Belonging to a gym that offers tons of group fitness classes per week is a great perk that all gym members have access to. I am as disciplined as they come and even I struggle some days. These are the days that I turn to group fitness classes for motivation. I know that the hardest part is just getting in the door.

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Sweet Potato And Black Bean Burgers

These yummy vegetarian burgers are an alternative to the usual fare at most tailgates. They can be made ahead and easily reheated, and served as 6 regular sized burgers or 12 sliders. Or stack two small ones together! Simple, delicious and heart-healthy!!  

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Here are 5 Easy Tips To Help Curb your Halloween Candy Cravings

Let’s be REAL. Halloween is around the corner and whether you have kids or not, bite-sized Halloween candy is everywhere. From people bringing it to work, to seeing it at the grocery stores on sale, it’s unavoidable and easy to be tempted! So, I dug deep into my womanly self to not think about how much I love chocolate and came up with strategies to help you with candy cravings. Trust me, I’ll be using these strategies too. Here are 5 Easy Tips To Help Curb your Halloween Candy Cravings. Tip #1: Swap The Junk For A Healthier Snack Part of the lure of Halloween sweets is the deceiving nature of bite-sized candies: Eating small pieces doesn’t feel as fattening right? But then you realize that you have eaten more than one. However, you can still enjoy that mouth-popping satisfaction; by swapping the junk for a healthier snack like almonds. You can even create your own trail mix and add some raisins for sweetness. Remember, nuts can be high in fat, so be sure to eat them in moderation. Tip #2: Avoid Temptation at Work Prepare for the dreaded candy bowl by keeping healthy snacks at your desk or nearby. Need a quick sweet fix? Slice a banana into pieces and place on a tray in the freezer for 20 minutes. Throw pieces in a plastic bag, and store in your work freezer. Eat as a sweet cool treat to satisfy your tempted sweet tooth.

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Meal Prepping 101

Where I find my recipes:

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5 Reasons You're STARVING!

As a nutritionist, so often, people ask me why they always feel hungry, even though they tell me they “eat healthy.” That is always a complicated question to answer and the right response is not usually the same for everyone. There are so many variables, but there are some universal truths that anyone can apply to their own habits.

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Complete A Marathon With Strength Training

It's Fall And The Weather Perfect For An Endurance Race Such As A Marathon! While There Are Many Aspects That Go Into Training For A Race Such As A Marathon, Today We Are Going To Discuss Strength Training To Enhance Performance.    

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Three Pillars Of Dynamic Aging

We all want to age better and have a dynamic lifestyle for a long as possible. We also want to make the best possible choices in how we enjoy our years with our family and friends. Current research has provided a dramatic demonstration of how those very personal choices affect our health. Two important ideas emerge from this information:

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Halloween Pumpkin Workout [Video]

We can all agree that walking around your neighborhood on Halloween night “trick-or treating” for candy with your kids/friends is a great way to get some cardio in. But if you want to get more creative for the Halloween season, this pumpkin workout is a great total body circuit for you and your friends to try. Invite people over and tell them all they need to bring is their own pumpkin. Complete 20 reps for each exercise and try to do at least three rounds of this workout. 

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Healthy Halloween Recipes

When you think of Halloween, what comes to mind…? Is it trick-or-treating for candy with your kids? Is it throwing costume parties for your friends? Is it telling ghost stories around the campfire? Is it carving pumpkins? Is it all of the above? These Halloween recipes are sure to delight! Halloween is a time for superstition, entertainment, and fun! It is such a popular holiday for families around the United States, which makes it an ideal time to celebrate; and what better way to do this than to host a party for your closest friends. Before you go out trick-or-treating with your kiddos, invite your friends over for a costume party of your own to celebrate this spooky time of year. Keep in mind not all parties have to serve unhealthy foods in order for your guests to be impressed. These healthy Halloween food and drink ideas are great way to “treat” the company you will be having over at your house.

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A Glass of Wine a Day Keeps the Doctor Away… Or Does It?

When was the last time you measured out a 5-ounce glass of wine? That’s right, it turns out there are more than three glasses of wine to a bottle. In fact, most 5-ounce pours have 125 calories: over 625 calories per bottle.  

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"Fast Food Burn" with Good Morning Washington [video]

Did you miss the nutritional segment on Good Morning Washington? Check out Onelife Fitness' very own nutritionist, Emily Newman, offering up great tips for eating those tempting fast food meals. Also, the exercises needed to burn off the unwanted calories!   [click the image above to view the video] https://www.youtube.com/watch?v=klNdmnH2bW8&feature=youtu.be Like what you see here, subscribe to our blog or follow us on social media!   @OnelifeFitness  #OnelifeFitLife   Root Veggie Soup Recipes Lightened-Up Zucchini Bread Cauliflower Biscuits and Carbs GRILLED CHICKEN WITH ROASTED TOMATOES TANGY MUSTARD COLESLAW  

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5 Steps to Relax and Unplug

Living in a world where everything is done at microwave pace, we often forget to take care of ourselves. Our busy schedules, many demands and the needs of others can be overwhelming. How can we take a few minutes each day to practice self care? Onelife Fitness has partnered with the LRJ Foundation for Mental Health & Wellness Education during the month of September to bring you more information about the importance of mental wellness, anti-bullying education and suicide prevention.  

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5 Signs That Your Child May Be Being Bullied

Onelife Fitness has partnered with the LRJ Foundation for Mental Health & Wellness Education during the month of September to bring you more information about the importance of mental wellness, anti-bullying education and suicide prevention. 

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OVEREATING? Maybe it's not your willpower!

Summertime is a great time to watch your weight when there is a plentiful supply of healthy fruits and vegetables, grilled foods, and active outdoor living. When you succeed at eating healthy foods and avoiding junk, you probably attribute the bulk of your success to your ability to resist unhealthy impulses, the sheer power of your mighty will. Likewise, when your healthy eating disappears, and you start to regain the weight you lost, it’s your inability to exert self-control that takes much of the blame.  That’s the common belief, that willpower is the most important ingredient for life change. Without it, the truism goes, you won’t be able to stay the course during any big transition—whether it’s weight loss, a job hunt or even improving your marriage.

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Pumpkin Spice Protein Shake

Satisy Your Fall Sweet Tooth With Our Nutrient Filled Twist On The Coffee House Favorite! 1 Cup Unsweetened Almond Milk¼ Cup Pumpkin Puree 1 Frozen Banana 1 Cup Spinach ½ tsp Pumpkin Pie Spice 1 Scoop (about 20g) Unsweetened or Vanilla Protein Power

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Train Like The Pros with Explosive Performance!

Want to know how the Pros train?  Most of the pros in the area come to Explosive Performance for off-season and pre-season training. After an intense season, their bodies are beat up, have formed imbalances, and lack efficient movement patterns. Our goal as professionals is to address their movement quality (mobility) and to build a stable foundation before considering looking at improving power and strength.

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The Ultimate Crockpot Sweet Potato Turkey Chili

Nothing better then a warm cup on a crisp, "chili" autumn night Adding extra-lean turkey as your source of protein as opposed to ground beef is a heart healthier choice; low-sodium vegetable broth is another great alternative to eat cleaner, by reducing sodium intake! READ MORE & Enjoy!  What you need: 1 large sweet potato 1lb extra lean ground turkey 1 red bell pepper 1 onion 1/2 cup celery 1/2 cup carrots 1 can diced tomatoes 1 can tomato sauce 2 cups low sodium vegetable broth 1 can red kidney beans Spices - chili powder, curry, coriander, cumin, salt, pepper, paprika, onion/garlic powder 1.) Sautée the onions, garlic and ground turkey in a skillet 2.) Chop up all the vegetables and toss into the crockpot. 3.) Add tomato sauce, vegetable broth, and turkey mixture to the slow cooker. 4.) Cook on high for 4 hours or low for 6 hours. 5.) Add the red kidney beans with 1 hour left to cook. 6.) PRESTO!

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Onelife Fitness Labor Day Hours

Onelife Fitness will have adjusted holiday hours on Monday September 4, 2017 in observance of the Labor Day Holiday. Please check with your club for adjusted Group Fitness schedules and enjoy this time with your family and friends.  Onelife Fitness  - Atlanta

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10 Reasons to “Quit” Sugar

Sugar is one of the most harmful ingredients found in processed foods today. While the list goes on and on as to why you should go “sugar free”, check out my top 10 reasons to “quit” sugar.

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Full Body Vacation Workout with Chris Sexton! (video)

Everyone travels. Whether it’s for business, pleasure, vacation or legendary adventures, one time of another we’ll leave our daily routine and venture out of our comfort zone to visit another location. Whether it’s a quick business conference or one of those month-long legendary adventures, one thing is for certain, we’ll be breaking our daily habits; meal prepping, fitness classes, a good nights sleep, etc. 

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Best Muscle Building Back Exercises (video)

One of the best muscle building back exercises is the renegade row. The renegade row builds serious abdominal and upper-body strength that will particularly develop the core. For these variations, all you need is a pair of dumbells and sliders. 1. How to perform the Renegade Row Go into plank position, place hands on the dumbells. Keep your core tight and belly button drawn in. Begin to pick up the dumbell and row right and row left. Complete equal reps on each side. If the exercise is too difficult try moving the feet further apart when performing the row. You can bring them closer together as you gain strength. If you're just starting out and struggling with this movement try beginning with the plank exercise first - a similar isometric ab exercise. You can then progress to the renegade row using bodyweight only.

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"Skinny" Ice Cream Sandwiches

Sometimes You Just Need To Treat Yourself! Try Our "Skinny" Version Of An Old School Treat And Give Your Guilt The Cold Shoulder!  "Skinny" Ice cream Sandwich

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Workout Dilemma: Cardio or Weights First?

It's a question that has been asked for ages, which should be done first, cardio or weight lifting. There are many theories going around on this topic. Some can be helpful to those serious about their personal fitness, while others are nothing short of misinformation.

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GRILLED CHICKEN WITH ROASTED TOMATOES

The tomato mixture with the tangy lemon marinade complement either grilled chicken breasts or thighs, or tuna steaks. Roast the tomatoes while the chicken or tuna marinates. Garnish with fresh parsley. Enjoy this summer or all year long!

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TANGY MUSTARD COLESLAW

This light and crisp, not-too-creamy coleslaw salad is great with any barbecue meal: beef, chicken, or fish! Add a dash of hot sauce to mustard mixture for extra spiciness.

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Quick Vacation Workouts with Chris! (video)

So, you're on vacation and you need to burn off that ice cream you just had to have last night. Do not fear, Onelife Fitness is here! Check out this quick vacation workout you can do at any park or open space while on vacation - - with just your body weight! 

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Getting the kids active this summer!

Two similar trends that have grown exponentially over time is children's access, addiction, and reliability to staying indoors with technology, and their resistance, opposition, and dislike towards going outside for physical activity. Most young kids nowadays are not being challenged physically to maintain their health; most choose to play video games, or choose to watch television, etc. as opposed to going and playing outdoors.   I was born in1994. I am 23 years old, and although I am considered young, when I was even YOUNGER, around the age of 8 or 9, I chose to go outside and play kickball in the streets with my childhood friends instead of watching Spongebob on TV; I chose to learn how to ride a bike from my parents instead of choosing how to play MarioKart on Nintendo 64; I chose to try out for sports (i.e., soccer) instead of sleeping in till noon wasting the day away. All of these active choices came from how my parents brought me up, which will be my pitch to the parents of the generations of kids younger than me.  I have seen so many adolescent children attached to iPads, smartphones, computers, laptops, the television, Snap Chat, Instagram, Facebook, etc. I have witnessed so little communication between children and their families at restaurants and friends with other friends at hangouts because everyone is glued to their phones! Parents! Take the technological devices away for a few hours each day. Do not make is seem as a punishment, but rather as a reward. For example, maybe say to them, “if you go outside and play some basketball with the other kids in the neighborhood, I will let you play your game tonight before we eat dinner as a family.” Another example would be to stress the importance of family time. Make an effort to dedicate a part of the week to doing something active as a FAMILY, such as taking the dog for a walk in the neighborhood every Sunday.  If traveling on vacation, leave the iPhones and iPads in the hotel room. Go outside, rent some bikes, or hike a trail/mountain with your kids; take your kiddos to the swimming pool and let them swim laps or have fun, competitive races with one another; bring footballs to throw and catch, soccer balls to kick, or tennis rackets to swing. Come prepared to keep your kids active! Do not be lazy and succumb to the norm of letting your kids “chill” in the hotel room all day this summer playing video games. Our children learn from the actions we set in front of them. If we lead by example and guide our children in the right direction of living a healthy, active lifestyle, they will most likely keep those same values as they grow older. By making the switch from keeping our children inside to freeing them to the great outdoors, this will help them grow strong muscles and bones, maintain a healthy weight, discover the world around them, and most likely help build their confidence!   Like what you see here, subscribe to our blog or follow us on social media!  @OnelifeFitness  #OnelifeFitLIfe

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Workouts While You Travel

It’s easy to find an excuse not to workout while you and your family or friends travel and plan a vacation to an extravagant, relaxing getaway resort. It’s also easy to fall out of your habitual exercise regime since you typically won’t have access to much of the equipment you see in your normal, everyday gym. Vacations are exactly what the word means: VACATION! It is important to take time to relax and enjoy off time with your loved ones. You do not need to work out every single day; you also do not need to eat healthy every single day. As a personal trainer and fitness professional, I am telling you it’s okay to have fun and relax for a few of the days you are out of town, because life is too short to stress out about eating right and working out all the time. However, it is also important to consider planning a workout for the other half of your stay while you are out of town. That way when you do come back to REALITY, the transition of getting back into your routine won’t be as difficult since you didn’t fall too far off the bandwagon. The types of exercises I recommend you doing while you are away from your safe zone (aka, your gym) are variations of BODY WEIGHT exercises. You do not need any equipment, just yourself, which makes working out super simple and easy. I’m sure when it comes to planning a workout while you are away, the brain becomes a little foggy and it becomes difficult to think of dissimilar exercises to do other than squats and pushups. Yet, you’d be surprised how many more workouts you can get accomplished by just having yourself as the modality. I am hear to build insight and help you get creative with your workouts while you are away so that you do not have to yield to just doing the most common/straightforward body weight exercises (i.e., squats and pushups).     1. CORE / ABS - When targeting your core, planks and sit-ups are great options for strengthening this region. But let’s get more creative. Throw in some side planks, add a hip-dip to those side planks, or rotate from your left your ride side. And lets add some flavor to standard sit-ups… try v-ups, bicycle crunches, or russian twists instead! 2. UPPER BODY - Now on to our upper body: the push-up. There are many alternative ways to “push-up” and work out our chest. Some of these exercises include: T-pushups (which involve additional rotation and activation of the abdominal muscles), diamond push-ups (which target more of our triceps), and plyometric push-ups or burpees (which will help to add a little bit of cardio to get our heart rates elevated). 3. SQUATS - Lastly is lower body exercises, or the squat. One of my favorite workouts to complete is pairing a dynamic move with a static move. For example, pairing a squat jump with a squat hold. This combination will certainly burn out your quad muscles while simultaneously elevating your heart rate and making you sweat. Tired of squats? Add some jump lunges to your routine, or some side lunges! Want to target your glute muscles? Hop on the floor and try double or single leg hip/glute raises. And if you are more of an advanced client, try to attempt a single-leg pistol squat for more of a proprioceptive/balancing challenge.   Don’t be afraid to get creative on your vacation! Try changing some of those standard exercises into more complicated, but doable ones for a fun twist!   - -  Like what you see here, subscribe to our blog or follow us on social media!   @OnelifeFitness  #OnelifeFitLife Topics: Articles, Sports Training

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Onelife Fitness July 4th Holiday Hours

In honor of our nation's Independence Day, Onelife Fitness will observe the following holiday hours. Please take time to celebrate our nation with your family and friends. Onelife Fitness Atlanta will be open from 8am until 4pm with morning Kids Club hours only. Please find adjusted class schedules here

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Cauliflower Biscuits and Carbs

  Cauliflower biscuits? Ew, gross!Just give me a regular, carb-loaded, buttery biscuit! Did you think the same thing when you read the title of this blog?  Don’t rule out this white, nutrient-dense vegetable just yet! It has multiple benefits in bettering our overall health include fighting cancer, boosting heart/brain health, detoxification and anti-inflammatory properties. Not to mention being loaded with multiple vitamins and minerals. Cauliflower is a great alternative to consider when you are trying to lower your carbohydrate or calorie intake. Carbohydrates can have two important purposes: they may either be used for immediate energy or they may be stored in the liver and muscle as glycogen. If we are saturating our bodies primarily with carbs, or consuming more calories than  we burn off, this means that the glycogen in our liver will be converted and stored into fat for long-term use. Since carbs make up the bulk of the American diet (think pizza, pasta, bread), this could easily be used to explain the obesity epidemic across America. Lots of us are not only eating TOO MANY carbs (portion sizes anyone?), but we are also making TOO MANY unhealthy eating decisions when it comes to our carbohydrate choices. As some might know, carbohydrates can be high in calories; and excess carbohydrate consumption, or any excess macronutrient intake for that matter, can lead to progressive weight gain over time. So how can we help ourselves in finding ways to better our health and reach our goals? By making smarter food decisions!   Cauliflower does contain carbs; BUT to keep it simple, these are GOOD carbohydrates we are consuming. Fruits, vegetable, legumes, whole grains, etc. are all examples of nutrient dense carbohydrate choices you should incorporate into your diet. We should all try to work on avoiding sugary, refined, and processed foods as our main sources of fuel from carbohydrates. So ditch those  pop-tarts, ice cream, soda (yes even diet soda)... Lets look at an example.  100g of white rice packs 130 calories, 100g of cauliflower only has a mere 25 calories! Watching our calorie count as well as what types of foods we are putting into our bodies, can help with you reach your health and fitness goals. Cauliflower Rice has been all the rage lately but this cauliflower biscuit recipe is one of my all time favorites. The recipe is quite simple and is a courtesy of Cooking Light. Try it out the next time you're meal prepping or need to increase your healthy carb intake!  Ingredients 1 cauliflower head, leaves removed 3 garlic cloves, minced 1/3 cup nonfat Greek yogurt 1/2 cup cheddar cheese, shredded 2 eggs 2 egg whites 1 teaspoon kosher salt 1/2 teaspoon black pepper Step 1: Make Mashed Cauliflower Preheat the oven to 400°F. Steam cauliflower for about 10-12 minutes or until very tender, then transfer to a food processor. Add minced garlic and pulse several times until smooth and creamy. Step 2: Mix Transfer mashed cauliflower into a large mixing bowl. Add in two whole eggs, cheddar cheese, Nonfat Greek yogurt, salt and pepper and mix together. In a separate bowl, beat egg whites until stiff. Then, slowly fold the egg whites into the cauliflower mixture. Step 3: Bake Coat a mini muffin pan with cooking spray of your choice. Then fill the cups to the top with the cauliflower mixture. Bake for 20-25 minutes, until golden brown. Makes: 24 small Biscuits. Serving size: 2 Biscuits CALORIES 51; FAT 2.5g (sat 1.3g, mono 0.8g, poly 0.2g); PROTEIN 4.4g; CARB 3.2g; FIBER 1.0g; CHOL 36mg; IRON 0.4mg; SODIUM 227.5mg; CALC 56mg      

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Time for Tabata

One of the biggest challenges that many gym goers face is finding the time to train.  Would-be fitness enthusiasts cry and complain, “I don’t have time to work out.” I say, “Time for TABATA.”  THE HISTORY OF TABATA Tabata training was discovered and refined by Japanese scientist Dr. Izumi Tabata and his team from the National Institute of Fitness and Sports in Tokyo. They conducted research studies comparing two groups of athletes. The first group trained at a moderate intensity level for one hour while the second group employed the high intensity Tabata approach with workouts lasting four minutes and 20 seconds. The research found that the Tabata group increased both their aerobic and anaerobic capacity while the first group only increased their aerobic capacity.

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Advanced Tabata Workout

Brian's Advanced Tabata Workout For the grand finale, I’m going to share something extra special with you. Here is an advanced version of a Tabata workout that I cruelly (read: lovingly) give to my advanced clients, better known as the Tabata Circuit.

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Intermediate Tabata Workout

INTERMEDIATE TABATA WORKOUT For this intermediate workout, we are going to use weighted exercises. Complete a 5-10 minute warmup before beginning. 

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Basic Tabata Workout

A BASIC TABATA WORKOUT Assuming you have already done a 5-10 minute active warm-up , here is a basic workout done with bodyweight.

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Onelife Fitness Memorial Day Hours 2017

Happy Memorial Day! Onelife Fitness will be observing the Memorial Day holiday and have adjusted holiday hours on Monday, May 29th.  Please see below for your club's special hours.  Onelife Fitness Georgia locations: 8:00 am - 4:00 pm Kid's Club 8:00am - 1:00pm

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Perimeter Shopping for Fresh Foods

Unless you have been under a rock, you have most likely at some point heard of perimeter shopping at your local grocery store. What does this mean exactly and is it something you should consider? Perhaps! Perimeter shopping refers to the method of grocery shopping where the consumer shops the outer perimeter of the store and avoids the innermost section. The theory is that most stores keep their fresh produce, refrigerated, and frozen sections on the “perimeter” of their stores. If one was to shop ONLY the perimeter, they would be less likely to encounter packaged, processed, often high in sugar goodies usually located in the center isles.

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Fitspiration on the Go: Your Mobile Wallpaper For May

Stay inspired on the go with our newest mobile wallpaper! 

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Our 5 Favorite Fitness Apps (in no particular order)

1. FitRadio  Music can be a potent motivator, whether you’re powering through the final miles of a road race, pushing through a PR or meditating on your favorite mantra, your tunes can make or break you. FitRadio allows you to choose from popular workout styles, music genre, BPM (beats per minute aka tempo) and mixes from popular DJ’s to get you through your workout. Our favorite feature? The pace matched music and distance tracking for you cardio fiends out there. Download it now. Seriously.

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Lightened-Up Zucchini Bread

Try this lightened up version of a summer favorite and enjoy! Ingredients: 1/3 cup melted coconut oil 1/2 cup organic blue agave 1 and 1/2 teaspoons pure vanilla extract 1 and 1/2 cups whole wheat or oatmeal flour  1/2 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1 teaspoon ground cinnamon 1 large egg, at room temperature 1/2 cup  plain Greek yogurt, at room temperature 1 cup shredded zucchini, squeezed to drain liquid Directions:

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60 Days till Summer: Be Ready!

In less than 60 days, summer will officially be here. Just enough time for you to get in great shape and feel your best!

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Road Race Season is Here!

Whether you are someone that has never ran for distance, race occasionally and want to take your running to the next level, or a seasoned veteran looking to hit a new PR, check out the following tips to help you conquer your next race! The weather is warm and sunny, road race season is well upon us. Soon, you will be seeing various local road races taking place almost every weekend and around every corner. These races typically benefit a good cause, present a memorable way to spend time with family/friends while being active, and are just an all-around great time… not to mention the t-Shirt and medal at the finish line!

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Onelife Fitspiration: Download our Mobile Wallpaper

Stay inspired on the go with our newest mobile wallpaper! Download and stay inspired on the go!

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Produce by the Numbers

Are you tuned in to how your produce is grown? Here are some quick, easy-to-remember tips on how to tell if your produce is organic or has been altered. 

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Do's and Don'ts: Post-Workout Nutrition

No matter how many or what types of workouts you’re getting in each week, it’s your nutrition that plays a starring role in determining your fitness gains. Don’t neglect this critical aspect of training! A proper post-workout meal will help to build and repair muscle, decrease stress, replenish energy stores, and keep your metabolism stoked for the rest of the day. 

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Top 10 Nutrition Tips to Lose Body Fat

March is the time to “spring into fitness.” As a personal trainer I work with clients daily who all share the common goal of LOSING BODY FAT. In fact, I would estimate that 75% of my clients state that as their primary goal. I am going to be 100% honest you folks: you cannot “out train a bad diet.” So if your goal is to lose weight and/or reduce body fat, we must get you eating responsibly and strategically. I want to share my personal “Top 10 Tips” for eating properly,  tips I use when consulting with clients and friends regarding nutrition. Enjoy!

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Recover, Replenish and Rebuild: Our Top Post-Workout Meals

Perhaps the most critical aspect of your training is nutrition. A proper post-workout meal strategy will help you increase muscle gains and recovery, and replenish your energy stores. This meal, to be eaten within one hour of completing your workout, should include both carbohydrates and protein, with the ratio of each being dependent on the volume and intensity of your trianing. Generally speaking, a good rule of thumb is a carb to protein ratio of 2:1 for workouts lasting up to an hour. For longer, more endurance-based workouts, try a 3:1 or 4:1 ratio, depending on your energy needs. Start with a baseline 20 grams of protein and 40 grams of carbs and adjust accordingly. Check out a few of our favorite post-workout meals below! 

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Root Veggie Soup Recipes

Homemade soups are not only flavorful and chock full of health benefits, but they are incredibly simple to make, needing very few ingredients. And bonus, they are gluten-free, relatively low in carbs and high in fiber! Your immersion blender will be the key to creating these creamy and delicious soups, which make a great lunch or dinner option on chilly days. 

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Fitness Inspiration on the Go: Mobile Wallpaper

Stay inspired on the go with our newest mobile wallpaper! 

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Top 10 Strength Training Moves for Beginners

Beginning a new fitness routine can seen daunting, especially if you're incorporating strength training moves for the first time. But it doesn't have to be! Our team of expert personal trainers are sharing their ten favorite strength training moves for beginners. In addition to covering all of the major muscle groups, the moves below are simple enough to ensure proper form (meaning less change of injury). But as always, our personal trainers would be happy to demonstrate proper form or additional moves to add to the mix!

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Onelife Fitness Adds 8 New Locations

  Welcome to the 8 Sport&Health Clubs that have changed to Onelife Fitness! We’re excited to announce that we've added 8 new locations to the Onelife Fitness family! Onelife Fitness now has 11 locations in the DC metropolitan area – Alexandria, Brambleton, Burke, Gainesville, Gainesville Express, Reston, Skyline, North and South Frederick, Stafford and Woodbridge. There are also Onelife Fitness locations in Virginia Beach and Atlanta, Georgia.

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Holiday Treats that Won't Wreck your Fitness Goals

Between office parties, family dinners and get-togethers with friends, the holidays bring endless opportunities to undo all of our hard work at the gym. We love these healthy holiday treats that let you feel like you're indulging, but without any of the guilt! 

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Zone4 for results!

Congrats Mike on dropping 8% body fat in 2 months!  For real success, join Onelife Member Mike and Zone4 trainer Pat in the Z4 room. See Mike and Kerri Furey from the Hampton Roads Show! Z4 is the ultimate workout combining intervals of cardio and functional training movements in a fun and motivating group setting, designed to help you burn 500-1000 calories in one session! By monitoring your heart rate during your session, you’re guaranteed to reach new levels of fitness. The ultimate goal is to produce an incredible post-exercise "afterburn effect" meaning extra fat and calories burned for up to 36 hours following your workout. Challenge yourself with 4 free sessions, sign up today at z4.fitness    #Z4Fit #OnelifeFitlife

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The Benefits of Group Fitness Classes

There is definitely strength in numbers. Teaming up with like-minded fitness buddies in a group setting is an amazing way to keep yourself accountable and drastically increase your chances of fitness success. Not sure if group fitness classes are right for you? Check out our top reasons why group classes are an amazing way to keep your fitness commitment:

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What Our Clients Say

Really great gym. The layout is perfect, never a competition for cardio equipment and the classes have all been awesome.

Shawna W.

I love this place, great environment, friendly staff and customers. I've been here about three weeks and its worth my time, I'm really motivated to get into shape.

James L.

I love this gym. They have everything you could want in a gym: sauna, pool, hot tub, hot yoga, classes galore, stretch equipment/area, tons of machines, basketball gym, childcare, hydro-massage, etc, etc. Overall our family is very happy here- there's something for everyone at a reasonable price.

Kerry W.

They have all the cardio machines you need with a full movie cardio room. Heated swimming pool. Full sized basketball court. Tons of free weights and cable machinery. You should never have to stand around waiting to use anything. All the amenities are beautiful. The sauna is great. They have private showers for all guests and FREE WIFI!!

Ken P.

I'm a huge fan of the Onelife Fitness in Newport news, Norfolk and Virginia Beach. The gyms are well equipped, well run, and all have very diverse range of equipment and classes to suit most fitness needs.

Troy W.

Love this gym! They have everything, it's very clean and aesthetically pleasing, there's a pool, hot tub, sauna, nice locker rooms, basketball court, two floors of workout equipment, great classes, etc etc! For the price you pay, it is a really great deal and definitely makes working out fun and enjoyable! Would highly recommend.

Konnor M.

I love this place! Customer service is awesome! Front desk always smiling and greets you! There is such a wide selection of classes in afternoons, evenings and weekends. So, even though I am a working mom i can find a class perfect dor my schedule! LOVE Nicole's hot yoga!

Tracy Guy

Probably the best gym I've ever been a member of. Great customer service, huge and has everything. Just about any exercise, article or video you've seen where you've said "I've never even seen that equipment before", this gym has that equipment.

Donald B.

Love this gym! Such a spectacular price, location, and convenience. I signed up the first day of my free 3 day pass because I fell in absolute love. The trainers are amazing. I workout with Adam and love his guidance and motivation during the training session. All the equipment is new and beautiful. In addition to the wonderful trainers and equipment, the group classes are empowering. I also enjoy using the space if a class is not going on. You must join this gym!

Alanna R.

This gym is the total package, friendly staff, nice people around, lot of weights and machines, clean, wide, different activities are possible.
Love it.

Sergio L.

I LOVE this gym! The classes and instructors are awesome! I lost 2lbs in one week doing classes and personal training. Love that there is so much equipment you never have to wait.

Jessica H.

This gym is incredible. Top-of-the-line equipment, lap pool, onsite theater, basketball courts, functional intense training areas, group exercise classes throughout the day (7 days/week), spa-inspired locker rooms...what more could I ask for?

Michelle L.

This is an awesome and amazing gym! One Life is the best one I have ever belong to and absolutely love it :-) it is clean, professional and I cannot say enough good things about it. I would never consider going anywhere else. I love all of the cardio equipment, free weights, circuit training and classes. The locker rooms are exceptionally clean and well-kept. Another plus is the Wi-Fi.

Virginia D.