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Onelife Fitness News & Articles

13 Healthy Pumpkin Recipes

Fall is HERE and we couldn't be more excited! Aside from saying, "Au revoir" to the humidity and welcoming the cooling temps, we love all the fall food favorites that come into this season including pumpkin! Mmmmmm...

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Labor Day Holiday Hours

We wish you all a safe and wonderful Labor Day. Please refer to your region below for your club's holiday hours.

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Healthy Back To School SNacks Your Kids Will Crave!

We LOVE tase.au, they always have amazing recipe that are quick and easy to make for individuals on the go. We scoured the site for their healthiest, mouth watering recipe that your little fit ones will crave as they begin their school journeys once again. Whether you pack these for lunch or save them for an after school energy boost, each snack is nutritious, delicious, and ridiculously delectable! Take a look at the list below and click the name of the snack to view the recipe.         

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Windowsill Herb Garden-The Ultimate Meal Prep Hack!

Cooler weather is right around the corner and if you're anything like us you'll soon be trading in your light summer salads and pastas for hardier meals to keep you full and warm. Regardless, most people who have trouble consistently meal prepping and maintaining a healthy eating plan often complain that lack of flavor and variety is what keeps them from making the full commitment. This is where having an herb garden at your finger tips becomes the ultimate hack to staying on track!

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Meet Your zone4 Coaches!

Set in a fun, motivating group setting, Z4 is designed to help you burn 500-1,000 calories per session, with the ultimate goal of achieving the “afterburn effect” that will keep melting fat up to 36 hours later. Scroll below to learn more about the Zone4 Coaches that are heating up our clubs with their members!

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The Onelife Story

When we started Onelife Fitness we had one goal in mind, change as many lives for the better as possible. Fast forward, now we've all been through a life changing event together and we can't thank you enough for your support during these times. Today, we take a moment to reflect on our beginnings and we hope you'll see our passion for delivering the ultimate fitness experience.

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Grilled mackerel with apple and radish salad

Our coastal roots have made us life long lovers of all things from the sea and at the top of that list is mouth watering mackerel. When grilled, this salt water fish is tender, slightly smokey and packed with nutrients which makes it a light dish that's perfect for a hot summer day. We hope you enjoy this recipe as much as we enjoyed eating it!

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Burrata with balsamic strawberries

Our favorite thing about Spring/Summer?!? Well, besides saying goodbye to unforgiving winter months, all the AMAZING fresh fruit we get to eat from our local farmer's markets! This five-minute and five-ingredient super refreshing recipe is made with gorgeously creamy burrata cheese and sweet summer strawberries; it's the perfect way to cool down on a warm day while keeping the calories in check!

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4th Of July Hours

Wishing you and your family a safe and healthy holiday!  Please check out our group fitness class schedules for the up-to-date schedule. 

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So Rad. So Dad.

Meet superstar Personal Trainer and Father Figure, Brian Cavanaugh who's mastered the balance between fatherhood, fitness and family. 

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Memorial Day Hours

Wishing you and your family a safe, healthy and happy Memorial Day holiday.

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Healthy Shawarma Salad

And how to make eating healthy EASY!

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Easter Sunday Hours 2021

We will observe the following hours this Easter Sunday

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Spring Cleaning  Nutrition Addition

Building healthy habits is all about making it easy. A cluttered pantry and fridge full of old cereal, sugary granola bars, and half used condiments that are crusty around the edges can make it harder than it needs to be to reach for the cucumbers and peppers.

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5 Habits to Kick Start Your Weightloss

So you’ve heard that dieting is out. You’ve heard that going keto and cutting out carbs and Weight Watchers don’t tend to lead to sustainable weight loss and can often have you gaining weight back after it’s over.

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One Passionate Life With Paige

When passion meets persistence nothing can stand in it's way. 💪 ⁠ ⁠ We honored to share @Paige.fit.trainer_ 's story of how she overcame her own battles with her health to be an inspiration and guide to helping others do the same through her work as a personal trainer. ⁠

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One Kick Ass Life With Elyse

Great results take great discipline and for extreme climber Elyse the difference between discipline and excuse making can mean life or death when she's scaling some of the world's tallest mountains. In this video Elyse details her workout regimen as well as how she develops a no fear attitude to live one kick ass life!

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One Empowered Life With: Carolina

When Carolina decided to change her life she knew she needed the help of an expert that would be just as committed to her goals as she was. With the help of her Explosive Performance Trainer Ashley @ash_spoto_ , Carolina was able to lose over 100 pounds! But this story isn't just about weight loss, it's about the new life Carolina found afterwards. Shopping for clothes is no longer like walking into a haunted house, walking up the steps no longer makes her knees ache like she's climbed Mt. Everest, and her abundant amount of self love now pours into the world through an unsurpassed love for all. We hope you enjoy hearing her story as much as we did.

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SWEET POTATO BLONDIES

These Sweet Potato Blondies are so good, so easy, and the ingredients are so familiar.

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Focus Is The Key

We sat down with Mey to learn more about her fitness journey and discover the keys to her strength training success. 

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One Turned Up Life With TJ

We sat down with Group Fitness Instructor TJ to talk about his phenomenal weight loss journey during the quarantine. 

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How To Have One Kick Ass Year

“Dear self,  This is the year that WE MAKE IT HAPPEN! On the ladder of life, the top is where we belong!

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How joey lost 100lbs!

In the fall of 2017, I weighed 312 pounds. At the time, it didn't bother me as much but I never put in the effort or attempted to make a change as if it didn’t matter. 

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Creamy Cauliflower and Lentil Soup

Healthier tweaks to your favorite family recipes are really what makes eating healthier and sustainable weight loss possible.

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Spice Cookie Bars and 3 Tips to Managing Treats on the Holidays

Gluten Free, Refined Sugar Free, Dairy Free, Higher Fiber, One Bowl, Super Easy, Spice Cookie Bars!

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December Holiday hours

Everything you need to know about your club's hours of operation in December!

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3 Tips For A Healthy Thanksgiving

I personally will never understand the person who added sugar and butter to the already so buttery and classically sweet, sweet potato but they did it and now we all love it so here I am making a “healthy” version but really it’s just nature’s original version with a tweak or two because the food industry made us do it.

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YOU CAN HAVE YOUR PIE & EAT IT TOO

TIPS FOR A HEALTHY AND GUILT-FREE THANKSGIVING    

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Thanksgiving Day hours

Everything you need to know about our Thanksgiving Day hours

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Be our 2021 Campaign Feature!!!

Do you have an inspiring fitness story? Now's your chance to tell the world how great you are!

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Balanced Halloween!

Halloween is going to look different this year for SO many reasons… I feel like we should work with the changes instead of against them, what do you think?

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Winter Snacks Made Healthy

As the weather gets colder, our cravings get warmer. We start to desire a comforting bowl of warm soup, chili, brownie… chocolate chip cookie…? Anyone else? I know it’s not just me! As soon as fall comes upon us there are fun seasonal treats to try all fall and winter long. It’s basically 5 months and almost half the year in holiday mode, which is great for our social lives but can be detrimental to our health and fitness goals!

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Pump up the Volume!

The Power of  Listening to Music!

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Back To School Meal Prep & Snacking

The Healthiest Way To Do The New Normal!  

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The Magical Power of Coffee

A potion you can believe in...

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Labor Day Club Hours

Grab your friends Labor Day Weekend and join us for a weekend of fitness magic!    On Labor Day, Monday, September 7th, we will observe the following modified hours schedule: Onelife Atlanta locations: 8:00AM - 4:00PM Kids Club hours: 8:00AM - 1:00PM only Please find the adjusted group fitness class schedules for all Atlanta locations here. Onelife Northern Virginia, West Virginia, Maryland and Missouri locations: Closing early at 5:00PM Kids Club closed.  Please find the adjusted group fitness class schedules for all Northern Virginia, West Virginia, Maryland and Missouri. locations here. Onelife Coastal Virginia locations: 7:00AM - 3:00PM Kids Club hours: 9:00 am – 12 noon. Please find the adjusted group fitness class schedules for all Coastal Virginia locations here. We wish you a safe & happy holiday!  

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The Power of Exercise

Get educated with the latest information about how exercise boosts immunity, mood and more! 

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There's Something in the Water!

The many benefits of Swimming...

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Exercise is Prevention!

Exercise boosts immunity and can help protect you from viruses. Read on to check out this study from the University of Virginia.      https://news.virginia.edu/content/exercise-may-protect-against-deadly-covid-19-complication-research-suggests

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The Power of Dance

Get your wheels moving and your dance floor MPH in gear! 

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Feeling HOT, HOT, HOT!

Tips for Training in Hot Weather

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ICE ICE BABY!

You've got a license to chill with this cool and delicious PLUM-RASPBERRY ICE magical potion! 

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Chipotle-Lime Cauliflower Tacos

Bring on the fiesta!!!

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NON-ALCOHOLIC PINEAPPLE MOJITO

Nothing says, "SUMMER" like an ice cold refreshment!

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Just say Cheese!

The Amazing Power of a Smile

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7 Superfoods You Need to Eat Today

Superfoods that deliver Superpowers to Your Life! 

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Shrimp Fra Diavolo

Spice up Your Life... and Your Kitchen, in a Flash! 

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H2Oh Yeah!The Power of Hydration

It's no secret that our bodies are made of mostly water...anywhere from 50-70 percent. While humans can go about three weeks without food, they can only go about four days without water. Water is one of the most important substances on earth, as all animals and plants need it to survive. Drinking more water is one of the easiest (easy, yesssss! Bring it on!) things we can do to improve our health! And improve it quickly! 

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Tips & Inspiration from the Onelife Summertime FitTeam!

As we shimmy, shake and swim into the tropical days of July with a Sunshine State of Mind, we continue to share our series of tips and inspiration from our Onelife Summertime FitTeam. Here's what they've been up to, how they're staying fit and positive, whether they dig the beach or mountains, and more!

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Finger Lickin' Air Fryer Chicken

In honor of National Fried Chicken Day we thought it would be fun to put together a healthier version of one of the Nation's favorite ways to eat chicken!

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Easy Breezy Caprese Skewers

Having some impressive appetizers at your gatherings can certainly up your culinary game!

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4th of July Hours

Enjoy the 4th of July holiday!  Our club hours on Saturday will be…

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Red, white & YOU! Declare your Self-Care today!

Self-care is super important. Check out this overview about why to take care of YOU, plus 10 Easy Habits to get you started! 

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Tips & Inspiration from the Onelife Summertime FitTeam!

As we breeze into the tropical days of June with Summertime vibes and fitness adventures in mind, we continue to share our series of tips and inspiration from our Onelife Summertime FitTeam.

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We've got the Power!

The Power of Positivity is real and the power of a smile can go a thousand miles. We live it and feel it every day whether we are wearing the smile or someone else is. 

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Meal Prepping Like A Boss!

These easy tips and delicious recipes are going to save you a ton of time and money.

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Skinny Ice cream cupcakes

This summer have you can have your cake, ice cream and eat them too!!!

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Tips & Inspiration from the Onelife Summertime Fit Team!

As we zoom into June, with summer happiness and tropical thoughts in mind, we continue to share our series of tips and inspiration from our Onelife Summertime FitTeam.

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Father’s Day Quick fit tips for Busy Dads

You can rock this workout anywhere!

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Shaved Zucchini & Prosciutto Grilled Pizza

What better way to start the summer than a delicious and nutritious grilled pizza! The shaved zucchini and prosciutto provide a beautiful velvety texture that pairs perfectly with the subtle smokiness of the dough from being cooked over the grill. 

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Summer Fitness is in your future!

How to mix things up and get moving more often! 

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Tips & Inspiration from the Onelife Summertime FitTeam!

As we move into the sunny days of June, with the vision of peace, love and fitness in our future, we continue to share our series of tips and inspiration from our Onelife Summertime FitTeam.

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Pump Up Your Pina Colada!

This Pina Colada recipe is the perfect patio or poolside treat in June, and it's easy on the calories!

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Sweet Dreams are Made of This...

The Power of Sleep...7 benefits of a good night's sleep! 

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Quaranteam Season 1. Ep 6

Tips, Inspiration & Essentials from the QuaranTeam! 

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You Crack Me Up! LOL!

The Power and Benefits of laughter are more than hysterical! 

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6 Reasons that Flexibility Improves Your Future

Improved flexibility produces a wide range of physical and emotional benefits, including a super-positive effect on your overall well-being. Check out 6 reasons that being flexible will improve your life: 

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Swap out the Sweats for Swagger!

Reasons to dress-up during Quarantine...

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Tips, Inspiration & Essentials from the QuaranTeam!

As we move into the fresh and festive season of Summer, we look forward to enjoying both, the great outdoors, and the great indoors with you! From the farmer’s market to your family room, we continue to share our series of ideas, tips and essentials from our Onelife QuaranTeam. Here's what they've been up to, what they’re wearing around the QuaranCasa, how they're staying positive and fit, and more!   

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Add Some Thrill to Your Grill

Fire up a memorable Memorial Day and look like an uber-grillmaster with these brilliant BBQ tips...

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Belly Blasting Portobello Burgers

These fitness friendly burgers are the perfect way to enjoy your Memorial Day bar-b-que without impacting your goals!

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Tips, Inspiration & Essentials from the QuaranTeam!

Here's what they've been up to, what they’re binge watching, how they're staying positive and fit, their favorite guilty pleasure and more!    Karen, General Manager (left in photo above) Q: How you're staying fit and healthy?   Running, biking and walking. Some dumbbell and Kettlebell work at home too. Q: What inspired you to get into the fitness business?   Been in the biz for 30 years! I dabbled in a couple of majors, but didn’t really feel passionate about them. I had always participated in sports (mainly track and soccer) and exercised and been a fitness advocate, so health was important to me. I wanted to learn how the body worked and I knew that if I became educated on the subject, I could help others achieve a healthy lifestyle. Q: How are you staying level-headed and positive?  Exercise...and baking. They kinda offset each other :) Q: Favorite new movies and/or series?  Grace & Frankie, Defending Jacob, The Masked Singer! Q: Favorite guilty pleasure?  Nachos! Q: What are you binge-watching?  Dead to Me Q: Home-body Fit Tips?  Even 15 minutes is better than nothing! Q: Getaway from home you're daydreaming about?  Getting back to hiking Utah, or the Canadian Rockies for the first time!  Q: Beach or Mountains?  Mountains! Q: Updated bucket list?  To complete my first triathlon (c’mon 2020!) ________________________________________________________________________________________________________________________ Paige, Personal Trainer (right in photo above) Q: How you’re staying fit and healthy? I am keeping myself and my family on a routine. The time I wake up, the times I eat, the time I workout, and the time I go to sleep, are planned parts of my day, to ensure I stay on track and consistent with my health and fitness goals. Q: What inspired you to get into the fitness business? I was a paramedic before I became a trainer, and I saw first hand how unhealthy lifestyles can impact  people. I enjoyed being able to help others, but wanted to be more on the preventative side. I made a transition to become a personal trainer; and now I feel like I am able to help educate, motivate, and transform people’s lives to a positive and healthy life and help them prevent an unhealthy life, that leads to severe health risks. Q: What are you listening to? Favorite and bands music?  I have been listening to my Christian Music play list to help keep me sane during these crazy times. “Elevation Worship” is one of my favorite bands. Q: How are you staying level-headed and positive? I feel overwhelmed if I try to do everything perfectly in a very imperfect situation, so I give myself one goal or task to focus on for the day. I work very hard on doing that one thing well, and celebrate my victory instead of beating myself up over the tasks I may not have done as well. Q: What are you wearing at home? Any dressing up happening for special at-home occasions? I have been exclusively wearing workout clothes. I did, however, try on a pair of my jeans the other day,  just to make sure they still fit. I am human, and may have had a couple extra cheat meals during the quarantine. Q: Home-body Fit Tips? Workout at the same time every day to make it part of your routine. It is so easy to say, "Oh, I’ll just workout later”, and then find other things around your house to do, and never get back to your workout.  Keep a routine to stay consistent. Q: Getaway from home you're daydreaming about?  I am actually daydreaming about getting back to the club. I really miss our members and my clients.   

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Turn it up!

The Power of music speaks volumes and can amplify your happiness! 

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Add some Mmmmmmm to your Summmmer!

Nothing defines Summer like Watermelon! Kick off the season with this fresh and delicious Watermelon & Feta Salad! 

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Onelife anywhere

How To Access Onelife Anywhere Like A Boss!

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quaranTeam FEATURING Brock & Kristy

As we head into warmer and sunnier times, we continue to share our series of ideas, tips, and essentials from our Onelife QuaranTeam.

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Sharing the LOVE of fitness

Sharing the LOVE of fitness with our First Responders

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The Perfect Skinny Margarita

This skinny margarita recipe is lighter on calories, but bursting with fresh and delicious flavor!

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Pineapple & Jalapeno Salsa

Try this tangy, peppery treat with your favorite tortilla chips, grilled or broiled tuna, sautéed scallops, chicken, turkey, or plain tortillas!

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Make it earth day, every day!

7 Benefits of Gardening That Prove It Helps Your Mind & Body

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These Fries Are HOT🔥And HealthY!

Avocado Fries with Sriracha Aioli

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Toast With The Most

Get Toasty with a healthy breakfast for the entire Family! 

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ABC's: Abs by brian cavanaugh

Gyms and group fitness centers may have closed for the time being, but that does not mean we stop training. There are still plenty of ways to get your sweat on at home during these times of social distancing with abdominals being one of the easiest. Training abs requires absolutely no equipment. And since exercise equipment has become as scarce as toilet paper these days, you’re in luck! You literally just need your body and a space on the floor.

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3 Ways To Boost Your Immune System

Keeping a healthy immune system has never been more important than now, but how does one accomplish this given our current constraints in culture? 

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Member news & updates

Dear Onelife Fitness Family,

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Big Game Sweet Potato Bites

Looking for the perfect snack for game day that won't derail all the new year's progress you've made over the last 30 days? Well, we've got the perfect treat for you!

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10 Ways To Love Your Brain

 

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Whole30 Diet: Everything You Need To Know

New year, new you, new diet, at least that's how it generally goes around this time for year for most fitness enthusiasts, beginners and intermediates alike. One of the most popular diets that people engage with during the new year is the Whole 30 diet, a dietary program where for 30 days you completely eliminate particular foods from your diet and then systematically reintroduce them in order to learn how your body responds to those foods. If you've clicked this article hoping to jump start your weight loss progress with the Whole30 diet then keep your reading to learn more and gain a clear understanding of what you're getting yourself into before you walk the plank.    

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YOU CAN HAVE YOUR PIE & EAT IT TOO: TIPS FOR A HEALTHY AND GUILT-FREE THANKSGIVING

 

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The Biological Benefits of Seasonal Ingredients

Fall’s here, and the first that comes to mind is, “YAH! Pumpkin season!”  

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Why Everyone Should Stretch

It’s a common misconception that stretching is optional after high-intensity interval exercise (HIIT). After all, you’re hungry and sweaty, so you can’t be done fast enough. That extra few minute seems like a hassle, but it’s a necessary one. Here are some primary reasons why.

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Reward Yourself

You did it. You set a fitness goal and accomplished it. There is no better feeling unless it’s the one you get by enjoying the reward. You might say the accomplishment itself is a reward but nobody wants to hear that, right? Do something special for yourself because you did something great for your health. Consider some ways you might give yourself a pat on the back. 

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Low Carb Spaghetti Squash Burrito Bowls

These Spaghetti Squash Burrito Bowls Are Perfect For Game Night!

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Back to School with Less Stress

Going back to school is hard on everyone in the family including parents. Now that school clothes are bought and supplies packed snug in backpacks, it’s time to think about ways for you to get ready. By “get ready” we mean destress. 

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Healthy Lobster Roll Recipe

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The Fitness Tech for 2019

High tech is changing the world and that includes how consumers approach fitness. In many ways, tech is drawing people into a healthy lifestyle that otherwise might not engage. What is some of the hottest fitness tech out there today?

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HYDRATION CHALLENGE ACCEPTED: I DOUBLED MY WATER INTAKE FOR 10 DAYS, AND HERE’S WHAT WENT DOWN

HYDRATION CHALLENGE ACCEPTED: I DOUBLED MY WATER INTAKE FOR 10 DAYS, AND HERE’S WHAT WENT DOWN

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The 5 W's of Protein

The words “high protein” seem to be everywhere these days. So, what’s all the fuss about this mighty macronutrient? If your goal is to build more muscle and ditch the love handles (whose isn’t?), then you’ll want to keep reading. We’ve got the ins and outs of why protein should be your new best bud.

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Peach-Orange Smoothie

Looking for the perfect way to cool off during this weekend's 100 degree heat?!?

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Extreme Sports Training

The infatuation the public has with gameplay is taking on a new level these days. Extreme sports have a certain lack of control that really appeals to fans and athletes alike. Each year, thousands of people stand in line for a chance to become an American Ninja Warrior, for example. 

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Review Your Fitness Level And Activities

Every fitness enthusiast knows, you need a goal and a plan to help you progress through your fitness journey or everything starts to slow down.  Now is the time to review where you are, what goals you have and the steps you are going to take to accomplish them.  

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Summer Barbecue Recipe: 4th of July Edition

These shrimp and pineapple skewers are the perfect light and healthy dish for your Fourth of July Gathering. It only takes roughly 35 minutes to make these delicious skewers.

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4th Of July Hours

Hi members, please see the holiday hours listed below for your club location.

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The Right Shoes for Fitness Activity

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Pineapple Salsa Grilled Chicken

Try this recipe on sunny summer day to make the perfectly grilled honey-lime chicken with pineapple salsa!

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DRESS FOR FITNESS SUCCESS

Dress for success is more than just a tagline for business professionals. For fitness enthusiasts, it should be a way of life. What are the key factors to consider when choosing workout clothes?

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Healthy Summer Squash Recipe

Nothing says summer like fresh vegetables and when they're baked with panko bread crumbs and topped with parmesan you can be sure the entire family will enjoy them!

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Seared Ahi Tuna Steaks

Nothing says summer like freshly grilled seafood, try this seared ahi tuna steaks recipe to be the Big Kahuna at your next summer cookout!

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Memorial Day Hours

Hi members, please be aware of our Memorial Day club hours for your region.

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Green Goddess Quinoa Salad

Nothing says, fit, refreshing, and tasty like an amazing homemade salad. Lucky for our readers we came across this incredible Green Goddess quinoa salad and after making it at our home office we knew we had to share it with you!!!

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5 Ways to Increase the Intensity of Your Workouts

As summer approaches and the outdoors start to call your name, you might be wondering what you can do in order to melt away those last few stubborn pounds. Arguably the single most important aspect to fat loss is a sound and safe diet, but if you’ve already dialed in on a meal plan that’s yielding great results it might be time to consider increasing the intensity of your workouts.

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Tangy Mustard Coleslaw

Five years ago, nobody knew they had a microbiome. Today, we’re obsessed with it.

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Summer Grazing

Summer is almost here and we’re looking forward to spending more time in the sun and shaking off our winter shells. Perhaps our most favorite summer pastimes are grilling and eating al fresco with friends and family or traveling and vacationing where we can explore new dining experiences.

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Perfect Antipasto Bites

Fresh antipasto bites are the perfect snack for a picnic in the warm weather. Follow the recipe below to create these amazing treats with only 5 minutes of prep and 10 minutes of cooking time.

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In Real Life With Ashley Fernandez

Last week our Social Media Director Christopher Grate sat down with police officer and fellow Onelife Fitness member Ashley Fernandez and let her share with the world how she came into physical fitness and her career as a law enforcement officer. Her story is equally inspiring and informative with many nuggets of wisdom one can use to enhance their own fitness experience. Below is the interview, we hope that you'll become as inspired as we were.    

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Easter Sunday Hours

Due to Easter Sunday, we will observe the following modified Club hours...

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Member Success: Rob Mennell

From the outside looking in Onelife Fitness member Rob Mennell may seem like your typical all around hardcore military veteran, but a deeper look into what makes Rob truly tick reveals a man who is all about self sacrifice in and outside of the gym. 

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3 Ways to Spring Back Into Your Fitness Goals

3 Ways To Spring Back Into Your Fitness Goals

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National Pancake Day Recipe

National Pancake Day Recipe

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Shape Up With Your Sweetheart

Shape Up With Your Sweetheart: 6 Partner Exercises to Try This Valentine’s Day

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The Scoop on Protein

The Scoop on Protein

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December Holiday Hours

December Holiday Hours

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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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Feeling Green: Turf Workouts

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Foods to Help Us Sleep

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False Food Myths - FAT

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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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Get In Shape With Performance Training

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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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Effects of Foam Rolling

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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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Turner Britton: Onelife Fitness Member Climbs Kilimanjaro!

 

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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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Trendy Toast made Healthy

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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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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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Whiskey BBQ Ketchup

   

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Group Fitness Classes and Their Benefits

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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10 Easy Habits For Fat Loss

   

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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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Hotel Room Full Body Workout (video)

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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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Zone4 and the Magic of Excess Post Exercise Oxygen Consumption (video)

 

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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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Summertime Greek Yogurt Snack

 

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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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