Onelife Fitness News & Articles

5 Strength Training Tips for Runners: Your Best Season Yet at Onelife Fitness

Whether you're training for your next race, jogging for fun, or simply looking to stay consistent, strength training is a must for runners. At Onelife Fitness, we know every runner's goals are unique and every journey is welcome here. No matter your pace, season, or starting point, we're here to support your goals with the best equipment, expert guidance, and recovery tools - all under one roof. Let's dive into 5 strength training tips every runner should know to boost endurance, reduce injury risk, and run stronger, mile after mile.

Refresh Your Fitness Routine with Tips from Onelife Fitness

Starting or restarting your fitness journey is a powerful decision. Whether you're stepping into the gym for the first time or returning after a break, there's no better time to refresh your routine and reignite your motivation. A fresh start isn't just about getting back into workouts—it's about setting yourself up for long-term success, feeling your best, and making movement a part of your lifestyle.

Strength Training: A Top Fitness Trend for 2025

As we welcome 2025, strength training continues to solidify its place among the top fitness trends globally. Ranked near the top of 45 fitness trends this year, traditional strength training is gaining even more traction, fueled by the growing recognition of its holistic benefits. Gyms like Onelife Fitness are leading the way, incorporating cutting-edge strength training equipment, group-based strength training classes, and even Pilates sessions—all emphasizing the importance of building strength. Beyond physical fitness, this trend reflects a broader cultural shift toward proactive self-care.

Recharge, Recover, and Glow: The Benefits of Red Light Therapy at Onelife Fitness

Discover the Benefits of Red Light Therapy at Onelife Fitness

Stretching 101 at Onelife Fitness: Recover, Prevent Injury, Reduce Soreness

When pursuing a new fitness routine, it’s common to overemphasize the intensity of your workouts, nutrition, and the consistency of your routines. Stretching is one aspect of optimal wellness that is often overlooked but holds immense importance. 

Celebrate the Fourth of July with Onelife Fitness!

As we gear up to celebrate Independence Day, Onelife Fitness wants to ensure you have all the information you need to make the most of your holiday workout schedule. This year, we have special hours to accommodate your festive plans and help you stay on track with your fitness goals.

Getting the Most from Your Gym Membership: Unique Offerings at Our Virginia Locations

Getting the most from your gym membership is a priority for many. With unique offerings at our Virginia locations, we ensure you have access to the best fitness experience possible. Our upscale facilities cater to individuals seeking a luxurious environment filled with modern amenities and classes.

10 Muscular Strength Exercises Essential for Personal Performance

Onelife Fitness Gym can end your search for the perfect workout to level up your fitness. In this post, we've pinpointed strength training as the golden ticket.

The Social Aspect Of Pickleball: Making Friends On The Court

Pickleball is a fairly easy sport and really a fantastic way to connect and engage with others.

Top 10 Benefits Of Regular Physical Fitness Center Attendance

Moving towards a healthy lifestyle is an intelligent decision. At Onelife Fitness, we want to create an incredible impact on individuals who regularly visit our physical fitness centers.

Maximize Your Potential with Personal Performance Fitness Training

Many of us are on a mission to become fit. Figuring out the best way forward is simple at Onelife Fitness with our Explosive Performance or Personal Training.

Best Benefits Of Joining A Gym: Investing In Your Health

Onelife Fitness Gym is here to show you a practical path forward for your fitness journey.

Boxing Training Tips For Beginners At The Gym

Stepping into a boxing gym for the first time can be quite the experience. Boxing is one of the most physically demaning sports, so it's easy to feel like a fish out of water, especially surrounded by seasoned pros effortlessly moving through their routines.

Mastering the Art of Vinyasa: Yoga Tips for Beginners

Ready to begin your Vinyasa Yoga journey? We've wanted to give you a guide into every facet of Vinyasa Yoga to help you.

The Benefits of Playing Tennis at the Gym

Tennis is the perfect blend of fun and fitness. At Onelife Fitness Gym, we offer tennis at our gyms because of its incredible health benefits.

10 Best Pre And Post-Workout Meals For Georgia Fitness Enthusiasts

Figuring out the perfect fuel for your workouts can be a lot of work. However, what you eat can amplify your fitness game.

Maximize Your Workouts With HIIT

Do you feel like you're hitting a wall with your gym and fitness routine? High-intensity interval Training (HIIT) is a game-changer for fat-burning and fitness.

Tips For Improving Your Racquetball Game

We know firsthand how challenging it can be to improve your racquetball game. As experts, we want to share some genuinely impactful tips with you.

3 Tips to Destress and Create Balance with Fitness at Onelife

Between work deadlines, family commitments, and the seemingly never-ending to-do lists, it's easy to become overwhelmed and stressed. Practicing self-care and carving out time for fitness and recovery is essential for maintaining your well-being.

The Ultimate Guide To High-Intensity Interval Training

Are you struggling to shed pounds while also wanting to bulk up in all the right places? You're not alone. Discover High-Intensity Interval Training (HIIT): It bridges this gap – efficiently burning fat and simultaneously encouraging muscle growth. Welcome to our Ultimate Guide to HIIT.

Pickleball 101: A Beginner's Guide To The Rules Of The Game

Pickleball is currently the fastest-growing sport across all ages in the United States.

Top 10 Cardiovascular Exercises for a Healthy Heart

Aerobic exercise is vital for a robust cardio system if you want better heart health.

The Benefits of Bikram Yoga For Mind and Body

Navigating the ups and downs of everyday life, many of us find ourselves with stress and yearning for a healthier existence. Let's explore Bikram Yoga—a sanctuary where 26 asanas unfold in the embrace of warmth.

The Health Benefits Of Playing Racquetball

The perfect fitness activity that meets all your fitness and cardio benefits is now here: racquetball.

Get In Shape With Boxing Fitness Classes

Searching for a fun yet powerful way to whip yourself into shape? Boxing fitness classes are here to propel your fitness results forward.

The Benefits Of Joining A Gym

Finding the motivation to maintain a healthy and active lifestyle isn't always easy. Many of us find ourselves in that familiar struggle to stay committed to a fitness routine.

Starting Your Fitness Journey: Joining a Gym

Enhancing our health can often feel difficult, with you wondering where to begin. 80% of triumph lies in taking that first step.

Exercising in Virginia: Best Workout Tips From our Fitness Pros

Finding the perfect workout routine is confusing, and it can be challenging to commit to a fitness plan that sticks. That's why we're here to lend a helping hand.

4 Tips to Restart Your Fitness Journey This Spring at Onelife Fitness

Starting your fitness journey is a life milestone. Taking responsibility for your health, moving your body, and pushing your limits are beautiful parts of fitness. Beauty also lies in the restart, the opportunity to press the reset button, reignite your passion for fitness, and reclaim your mission towards a healthier, stronger you.

Staying Fit in Washington, DC: Insights from Our Certified Trainers

Navigating the hustle and flow of life in Washington, DC, can sometimes make staying on top of your health club fitness game feel like an uphill climb. We get it – squeezing in that workout between meetings or after a long commute can be stressful.

Unveiling the State-of-the-Art Facilities at Our West Virginia Gym

Hunting for that perfect gym can feel like a marathon before you've laced up your sneakers. We know the drill: combing through endless options that don't fit right with our fitness goals or vibe.

Getting the Most out of Your Gym Membership with Tennis

We all get it—squeezing the most out of our gym memberships can be a real juggle, particularly when balancing a love for tennis with that relentless tick-tock of the clock.

Top 10 Benefits of Taking Boxing Fitness Classes

Do you feel like your workout routine is in a rut? We hear you. At Onelife Fitness, we understand that the same old gym equipment sometimes doesn't cut when you want to revamp your fitness journey.

Top 10 Health Benefits of High-Intensity Interval Training (HIIT)

Top 10 Health Benefits of High-Intensity Interval Training (HIIT) Is your workout routine feeling a bit stale with no actual results showing? You're not alone. It's like rummaging through a mountain of fitness tips to pinpoint the golden nuggets.

5 Essential Racquetball Fitness Exercises for Beginners

Setting foot on the racquetball court for the first time can stir up a mix of excitement and nerves. We've seen firsthand that your fitness level isn't just a part of the game; it's often the deciding factor between triumph and defeat.

Staying Fit in Maryland: Best Practices From Our Fitness Experts

Navigating the path to a healthy lifestyle in Maryland can sometimes feel like navigating the bustling streets of Baltimore during rush hour. We understand that dance between work demands, family commitments, and the personal pursuit of wellness—especially when you're surrounded by the tempting aromas of our state's celebrated blue crabs and seasonal delights.

The Benefits of Choosing Our Georgia-Based Gyms

Choosing the perfect gym can often seem like a workout, given all the different venues vying for your attention. We get it — it's not just a matter of counting reps or miles; it's about finding that spot where you feel at home while pushing your limits.

Top 5 Health Benefits of Swimming Lessons

We all yearn for that perfect workout that not only tones and strengthens but also fills us with a sense of joy and gears us up for the marathon of life. At Onelife Fitness, we resonate with your quest.

4 Tips to Achieve More with Partner Workouts in the Gym

As you stretch and get ready for your next workout, remind yourself that the benefits of a fitness routine extend far beyond the physical. Every exercise you complete is a step towards a healthier, happier version of you. If you’re setting higher fitness goals this year, consider finding a workout partner.

10 Essential Pickleball Court Etiquette Tips

Embarking on the journey to master pickleball by skill level, you may have encountered a common conundrum that leaves players of engaging sports at all levels scratching their heads: the nuanced world of court etiquette.

Top 5 Health Benefits of Playing Pickleball

Embarking on the quest for a workout that's not just another tick on your to-do list can be quite the maze of options, right? With so many trendy routines and fitness crazes shouting for attention, throwing in the towel before even breaking a sweat is tempting.

Top 7 Health Benefits of Swimming Laps

Navigating the maze of workout options can feel like a marathon, right? You're not alone if you're hunting for that perfect fitness and workout routine now—one that keeps your heart healthy without making you count down every tedious minute.

Exploring THE Essential GYM Features to Look FOR

Hunting for the perfect gym can sometimes feel like a quest in an epic saga. With a dizzying array of options, from sprawling health clubs boasting cutting-edge gear to cozy boutique studios with personalized classes, it's all too easy to become swamped by choices—or worse yet, land somewhere that falls short of your expectations.

The Role of Hydration in Enhancing Your Workout Performance

This article leads straight to peak performance using tips that are easy to integrate into daily life. You'll learn why keeping hydrated matters and how maintaining fluid balance can help unleash gains beyond mere muscle.

The Best Racquetball Drills for Improving Your Skills

Focus on the Center Court and that Left Side Wall

The Benefits of Power Yoga for a Stronger Mind and Body

Fitness seekers led us down the path to power yoga—a riveting adaptation of classic yoga traditions.

Rene Laws: A Journey to Empowerment and Wellness at Onelife Fitness

Rene Laws' journey began with a pivotal decision in 2020, when she opted for bariatric surgery as a stepping stone towards reclaiming her health. Armed with a newfound commitment to her well-being, Rene set foot into Onelife Fitness with the goal of transforming her life.

Setting Your 2024 Fitness Goals: Onelife Fitness Tips for the New Year

The next chapter of your life is here! 2024 is a year filled with unlimited opportunities to score wins on your health and fitness journey. As we turn over a new leaf, it's the perfect time to reflect, refocus, and set goals for your mental and physical well-being.

The Benefits Of Meditation And Mindfulness In Fitness

Maintaining concentration during workouts can often feel like a battle against our minds. Trust me, this isn’t unfamiliar territory – we've wrestled with these same distractions.

Crucial Strength Training: Expert Insights from Our Virginia Trainers

Have you ever felt like something was missing in your gym routine or as if those cherished fitness milestones were constantly just beyond your grasp? Trust us, you're in good company.

Training for Marathons: Tailored Programs at Our Gyms

We all know that feeling when progress seems to stall out, and the road ahead feels too long – especially during first marathon training. Trust us, you're not alone in this; tens of thousands of us have faced that same hurdle.

HIIT: The Key To Accelerated Fat Burning

Are you tirelessly battling with that stubborn fat but feeling stuck at a workout plateau? Trust me; you're also in good company with Onelife Fitness on this journey to lose fat. So many of us put in the work, sweat it out regularly, and still can't seem to bid farewell to those pesky pounds clinging on for dear life—particularly around the midsection.

Maximize Cardiovascular Benefits with High-Intensity Interval Training

Navigating the hustle and bustle of everyday life often leaves little room for hitting the gym or lacing up those running shoes. The struggle to balance our schedules with keeping our hearts healthy is all too familiar—a genuine concern when considering the priceless benefits of staying active.

Demystifying Gym Equipment: A Comprehensive Guide for Beginners

Have you ever walked into a gym and felt like you'd entered an alien spaceship? All those strange contraptions - where do you even start?

Best HIIT Workouts for Maximum Results

Have you ever felt like running in circles with your fitness routine? Have you heard of High-Intensity Interval Training (HIIT) but still unsure what it is?

Age is Just a Number: Senior Fitness Programs That Deliver Results

Ever heard the saying, "Age is just a number"? It's more than a cliche, especially regarding fitness and well-being in our golden years.

Best Treadmill Workouts for Weight Loss

Have you ever found yourself staring at a treadmill, wondering how to turn that monotone machine into an exhilarating fitness adventure? We've all been there.

Beginner Muscle Building Workout

Recall the thrill of pedaling a bike for the first time? That's what starting your muscle-building journey can feel like - thrilling yet daunting. But just as you mastered cycling with practice and patience, you too can conquer this.

High vs. Low-Intensity Cardio: The Fitness Showdown

Have you ever wondered about the best way to get your heart pumping? High-intensity cardio or low-intensity, which one wins?

Best beginner workout plan for your first week in the gym here...

Are you feeling disoriented and out of place on your initial visit to the gym? I know, right?

Nutrition and Exercise: Perfect Partnership for Health and Wellness

Nutrition and exercise are the twin-turbo engines of our health and wellness that come into active play. But do we grasp how these two powerhouses work in tandem?

Top 10 Yoga Styles Explained with Benefits

They say that the beauty of Yoga is in its diversity.

The Ultimate Guide To Reps And Sets In The Gym

Ever feel like you're just spinning your wheels at the gym, pumping iron without any real results? You're not alone.

Top 10 Tips For an Effective Beginner Treadmill Workout

Have you ever wondered why a hamster runs on its wheel?

16 Motivation Hacks For The Gym

Have you ever felt like you're eating clean, working out hard consistently, and not getting the fitness results you desire? Like you're running and running but not getting anywhere?

Top 13 Health Benefits of Yoga: Optimize Your Mind and Body

Have you ever found yourself stuck in a loop of endless tasks, feeling like you're just surviving rather than truly living? You're not alone. In the whirlwind of life's demands, it can be tough to find balance and peace.

Corporate Wellness: Boost Employee Health & Productivity with Our Gym

Ever wonder how a simple thing like exercise can revolutionize your workspace? Imagine this - energized, healthy employees, bursting with creativity and productivity. That's the power of corporate wellness.

Expert Guide to Pre and Post-Workout Nutrition: Dietitian Tips

Have you ever found yourself dragging through a workout, feeling like you're running on empty? Or maybe you've hit that dreaded wall during your training session and wondered why?

Expert Tips for Maintaining a Consistent Workout Routine

Have you ever set your alarm for an early morning workout, only to hit snooze and promise you'll do it later? You're not alone.

How to Exercise Safely With Health Conditions

Regular exercise provides plenty of health benefits but can be challenging for people with health conditions. Conditions like heart disease, diabetes, and arthritis can make training more difficult or risky. However, with careful planning, supervision, and the right exercise program, it is possible to exercise safely and reap the many benefits of physical activity.

Maintaining Fitness Goals: Strategies to Stay Motivated at the Gym

Staying motivated at the gym is essential for several reasons. First, it helps you to achieve your fitness goals. When you are motivated, you are more likely to stick to your workout routine and make progress. Second, staying motivated can help to improve your mental and emotional health. Exercise releases endorphins, which have mood-boosting effects.

Building Long-Term Fitness Habits: Strategies from Our DC Gym Experts

Establishing long-term fitness habits in DC can seem like a daunting task.

The Ultimate Guide to Building a Fitness Workout Plan That Suits You

The Ultimate Guide to Building a Workout Plan is your roadmap to fitness success.

Cardio before or after weights for Weight Loss: Which burns more fat?

Cardio before or after weights? That's a question many fitness enthusiasts grapple with.

Demystifying Myths: Busting Common Gym Misconceptions

Busting Common Gym Misconceptions can be a game-changer for your fitness journey.

Top 7 Health Benefits of Yoga

These top 7 health benefits of Yoga can transform your life in ways you never imagined.

Strength Training vs. Cardio: Which is Best and Why?

When it comes to achieving optimal physical fitness, the debate between strength training and cardio workout often arises. "Strength Training vs. Cardio: Which is Best and Why?" becomes critical for those embarking on an exercise program.

Understanding the Power of Pilates: A Deep Dive into Its Benefits

Pilates benefits is a topic that holds immense potential for those seeking to enhance their physical fitness. Pilates exercises, pioneered by Joseph Pilates, can offer profound improvements in core strength, posture, and muscle balance.

Indoor vs. Outdoor Workouts: Expert Advice for Maryland Residents

There are several factors to consider regarding Indoor vs. Outdoor Workouts in Maryland. Whether you prefer a vigorous exercise session in the great outdoors or moderate-intensity physical activity indoors, both have unique benefits and challenges.

5 Key Benefits of Group Fitness Classes | Onelife Fitness

Starting a fitness journey can be done alone, yet it doesn't need to stay that way. The essential health benefits of group fitness classes are worth considering as you plan your wellness. These classes provide an engaging workout routine and foster a sense of community that can motivate you toward achieving your fitness goals.

A Comprehensive Guide on the Best Time to Exercise | Onelife

Understanding how to maximize your workout is essential for achieving optimal results. This comprehensive guide on the best time to exercise will delve into the science behind effective workouts, helping you tailor an exercise routine that suits your lifestyle and fitness goals.

Essential Nutritional: A Dietitian's Advice

This "Essential Nutritional Tips for Gym-goers in Georgia: A Dietitian's Advice" Guide is invaluable for optimizing their athletic performance, losing weight, and achieving a healthy lifestyle. As you embark on your fitness journey, it is important to grasp the significance of nourishment in enhancing workouts and bettering body composition.

High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) has taken the fitness world by storm, unleashing the power of short workouts for maximum results. But what exactly is HIIT, and how can it revolutionize your workout routine?

Is Gym Membership Worth It? Exploring the Benefits of Joining a Gym

Exploring the benefits of joining a gym can be an essential question for those seeking to enhance their physical well-being. Amidst the hecticness of contemporary life, it can be hard to remain inspired and locate time for a great workout routine with affordable gym membership fees.

Indoor Cycling: How Spin Classes Can Transform Your Fitness

What is Indoor Cycling? Let's start with the basics.

She's Got Game

Meet our hoops star, Chelsie, who brings LOVE & LUCK to the court every day! She played college basketball at Christopher Newport University where she was a 4x All American. She also holds the school's record for male or female with over 2,869 career points and was inducted into the school's hall of fame. Chelsea graduated and played professionally for 10 years overseas.

Say "I Do" to Fitness

PRO TIPS & PUP PICS TO LIGHT UP YOUR FITNESS LIFE!

PRO TIPS & PUP PICS TO LIGHT UP YOUR FITNESS LIFE! (From Personal Training Pro, Brian Cavanaugh and a few barks from his superstar sidekick, Sadie!)

LOADED ZUCCHINI SKINS...A TOTAL WIN!

Yields 16 Prep time 10ish mins Total time 30ish mins

Brian's Tips to Achieve your Fitness Goals

LET US HELP YOU WRITE YOUR FITNESS STORY

Real Members Real Results

Meet Annya, one of our incredible members who suffered from an anoxic brain injury after going into cardiac arrest due to an asthma attack back in February of 2022. She flatlined for seven minutes and then was put into a medically induced coma for over 30 days when she was resuscitated to avoid any more harm being done. As a result, both gross and fine motor function have been a challenge but her progress is remarkable!!! We are so incredibly proud of the progress she has made. Meet Jessica Simmons, one of our incredible members who turned her life around after getting out of the army. Once she gave birth to her son, she decided it was time to make a change. She wanted to be the best mother and wife her family could have. After joining Onelife, she was able to find a community and jumpstart her life. The team, the trainers, and the members support helped changed her life around. Jessica has lost over 110 pounds!! See the full story here: Meet Ted Martinez, who changed his life around after working with a trainer at Onelife. After losing 50 pounds, he is super active and has now learned to surf, swim, and has even done trifecta workouts in the Virginia Beach community. He not only helped change his life around for the better but made life long friends at Onelife Fitness in the process.

5 Healthy Tips for the Holidays | Healthy Holiday Tips

'Tis the season for non-stop parties and family gatherings with tempting foods and drinks around every corner. It’s enough to have you fa-la-la-’ing off the health & fitness rails.

Sport&Health is Joining  Onelife

We are so excited to announce that our sister clubs, Sport&Health, will be joining the Onelife Fitness family on November 1. We are simply consolidating our two brands into one, enabling us to offer more benefits and access to all of our members.

Making your health a priority

Ayesha Khan is a DMV native and reporter with Fox 5 D.C where for the past year, she has been sharing her experience and fight against stage 3 breast cancer. Ayesha was diagnosed with the stage 3 disease in July 2021. Since then, she has been chronicling her journey in the Fox 5 series, ‘Cancer: Fight over Fear’ with hopes of providing helpful information to her community. Ayesha went through the process of freezing her eggs, to having a single mastectomy of the right breast, to enduring 16 grueling rounds of chemotherapy and finishing up with 30 rounds of radiation just this past July.

REAL MEMBERS. REAL RESULTS

Fitness dreams really do come true. We're so grateful for our amazing members, and sharing their transformation stories means everything to us! We're so excited to show another amazing member who started her fitness journey in May 2022 after having another baby. Maddie set out to get both physically and mentally healthier with the help of her personal trainer Micah. She was able to lose 30 pounds in just 3 months and help manage her postpartum depression. Maddie is a mother of 3, and recently started her own real estate business with her husband.

PRO-TIPS FROM OUR ALL STAR TEAM

BELIEVE:

The Power of Peace of Mind

Peace of Mind is essential. And exercise is the most powerful force on earth to boost your mind and your body.

Commit to Fit

Fitness can be FUN! Move in the direction of what you LOVE! There are so many choices and we can help with every fitness level! The key is to GET STARTED! It only takes 21 days to build a new habit! COMMIT to a regular routine and stay on track! Add your workout to your calendar and set an alarm or alert! (make it a priority, not an option!) NO PLAN? NO PROBLEM! We've got you covered! Check out our Group Fitness class schedules and we'll take care of the workout for you. Whether you're looking for strength training, cardio, building lean muscle, flexibility, mental relaxation and more, we've got all the classes to fit your needs! Bonus: Find a friend to help hold you accountable. It's more fun working out with friends and you'll make friends in our amazing group fitness classes!

Refrigerator clean-out

Empty your fridge and pantry

Spring into success  With Brian's training tips

Eat clean. Make the majority of your diet whole, natural and unprocessed foods including lean protein sources, fruits, vegetables, and whole grains. Spring clean your mind. Try adding yoga and meditation to your routine in order to combat stress and improve one’s mindset. Mindset matters. Spring is a season of new beginnings and change. If you only lift weights, try adding cardio to your routine. Onelife has a variety of free group fitness classes for all levels. If you’re a cardio bunny, try adding strength training to your routine. The benefits of weight training include: building muscle, burning fat, and improving one’s overall fitness. Ask one of our awesome personal trainers to assist you with designing a new strength training program today!

BUILDING HEALTHY & HAPPY HABITS IN 2022

2022 is here! You're probably thinking about your resolutions... and maybe they're the same resolutions you had last January. We're here to help you build healthy and happy HABITS so that you'll have a much better year sticking to your goals!

Discover 3 Ways to Habit Stack for Health | Onelife Fitness

New Year, new habits! This year, ditch the diets. To hit your goals and maintain them, sustainable healthy habits are the way to go. Picking practices and behaviours that you can maintain for the rest of your life ensures that you lose weight, get healthy, and stay that way without the dangers of on and off again dieting.

A Short Guide to Healthy Holiday Eating | Onelife Fitness

The holidays can feel like they last months. The end of October through the beginning of January the holidays can be all we talk about from the travel to the parties to the food.

Breakfast, Lunch & Dinner: World Vegan Day

Onelife fam, it’s World Vegan Day! If you’re not vegan, no worries, there’s still so many benefits to adding more plants to your diet and today I’ll show you 3 easy ways to do that!

Tips from our GYMazing Personal Trainer, Brian Cavanaugh

To help you stay on track as we approach all the upcoming festivities and temptations!

13 Healthy Pumpkin Recipes | Delicious & Nutritious

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...

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.

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!

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!

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.

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!

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!

So Rad. So Dad.

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

Healthy Shawarma Salad

And how to make eating healthy EASY!

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.

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.

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. ⁠

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.

SWEET POTATO BLONDIES

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

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.

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.

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!

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.

Creamy Cauliflower and Lentil Soup

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

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!

3 Tips for a Happy & Healthy Thanksgiving | Onelife Fitness

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.

YOU CAN HAVE YOUR PIE & EAT IT TOO

TIPS FOR A HEALTHY AND GUILT-FREE THANKSGIVING

Be our 2021 Campaign Feature!!!

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

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?

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!

Pump up the Volume!

The Power of Listening to Music!

Back To School Meal Prep Ideas for the Week | Snacking Tips

The Healthiest Way To Do The New Normal!

The Magical Power of Coffee

A potion you can believe in...

The Power of Exercise

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

There's Something in the Water!

The many benefits of Swimming...

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

The Power of Dance

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

Feeling HOT, HOT, HOT!

Tips for Training in Hot Weather

ICE ICE BABY!

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

Chipotle-Lime Cauliflower Tacos

Bring on the fiesta!!!

NON-ALCOHOLIC PINEAPPLE MOJITO

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

Just say Cheese!

The Amazing Power of a Smile

What Are The 7 Superfoods You Need to Eat Today?

Superfoods That Deliver Superpowers to Your Life!

Shrimp Fra Diavolo

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

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!

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!

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!

Easy Breezy Caprese Skewers

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

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!

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.

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.

Meal Prepping Like A Boss!

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

Skinny Ice cream cupcakes

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

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.

Father’s Day Quick fit tips for Busy Dads

You can rock this workout anywhere!

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.

Summer Fitness is in your future!

How to mix things up and get moving more often!

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.

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!

Sweet Dreams are Made of This...

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

Quaranteam Season 1. Ep 6

Tips, Inspiration & Essentials from the QuaranTeam!

You Crack Me Up! LOL!

The Power and Benefits of laughter are more than hysterical!

6 Reasons that Flexibility Improves Your Future | Onelife

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:

Swap out the Sweats for Swagger!

Reasons to dress-up during Quarantine...

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!

Add Some Thrill to Your Grill

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

Belly Blasting Portobello Burgers

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

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.

Turn it up!

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

Add Some Mmmmmmm to May | Watermelon & Feta Salad

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

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.

Sharing the LOVE of fitness

Sharing the LOVE of fitness with our First Responders

The Perfect Skinny Margarita

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

Pineapple & Jalapeno Salsa

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

Make it earth day, every day!

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

These Fries Are HOT🔥And HealthY!

Avocado Fries with Sriracha Aioli

Toast With The Most

Get Toasty with a healthy breakfast for the entire Family!

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.

3 Ways To Boost Your Immune System | Onelife Fitness

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

Member news & updates

Dear Onelife Fitness Family,

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!

Explore 10 Ways to Improve Cognitive Skills | Love Your Brain

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.

Have Your Pie & Eat It Too: Healthy Tips for a Guilt-Free Thanksgiving

The Biological Benefits of Seasonal Ingredients

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

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.

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.

Low Carb Spaghetti Squash Burrito Bowls

These Spaghetti Squash Burrito Bowls Are Perfect For Game Night!

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.

Healthy Lobster Roll Recipe

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?

Hydration Challenge: I Doubled My Water Intake for 10 Days

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

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.

Peach-Orange Smoothie

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

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.

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.

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.

The Right Shoes for Fitness Activity

Pineapple Salsa Grilled Chicken

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

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?