Onelife Fitness News & Articles (31)

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

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

Root Veggie Soup Recipes

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

Fitness Inspiration on the Go: Mobile Wallpaper

Stay inspired on the go with our newest mobile wallpaper!

Top 10 Strength Training Moves for Beginners

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

Onelife Fitness Adds 8 New Locations

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

Holiday Treats that Won't Wreck your Fitness Goals

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

Zone4 for results!

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

The Benefits of Group Fitness Classes

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