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Race to the North Pole 2016: Week One Results

December 6, 2016


Race to the North Pole: Week One Results

Week One of the Race to the North Pole is complete! All of the teams are off to a great start. Be sure to continue recording your points and answering the Bonus Question of the Week. Let’s have another great week!

Vixen                 6510

Dasher              6430

Cupid                6360

Blitzen             5945

Prancer           5675

Dancer            5415

Comet               5165

Donner            5100


The answer to last week’s Bonus Question:

Which holiday drink contains the most calories?

A. Egg Nog 6 oz


Copyright 2011 Fitness Consultants Inc. All rights reserved.


Paige’s Holiday Challenge Week 2

December 5, 2016

The Challenge:  Have a pre-workout snack 1 hour before exercise.


How does this help my nutrition?

A pre-workout snack should be high in carbohydrates; our body’s main source of energy. Foods high in protein and fat take longer to digest, may increase the risk of stomach discomfort during exercise and do not provide energy. By having a carbohydrate-heavy snack one hour before exercise, you will give your body time to digest and the energy will be readily available.

Try some of the following snacks:

  • 1 medium piece of fruit
  • 1 whole grain English muffin
  • 2 slices of whole grain toast
  • Half of a whole grain bagel
  • 1 servings of whole grain crackers
  • 1 cup of 100% fruit juice


If you haven’t see Paige’s nutrition presentation from last week, check it out on One on One’s Facebook page!

Focus Point of the Week: Optimize your Cardio Training

December 4, 2016

By Bruce and Kym Burke

Cardio training (a generic term that refers to any aerobic type exercise) is an important part of anyone’s exercise plan…and for good reason. The benefits include…

  • strengthening of the respiratory muscles
  • improvement in the heart’s pumping efficiency
  • reduces resting heart rate
  • improves circulation efficiency
  • reduces blood pressure
  • burns body fat (an all-time favorite!)

Any physical activity that gets your heart rate up and keeps it up for an extended period of time qualifies as cardio training and can elicit the above mentioned benefits. Unless you are training for an endurance purpose (5K race, marathon, bike rides, etc), we must progress our cardio training so that our bodies do not begin to adapt and experience a diminished return on our cardio training.

Here is how to get the most out of your training:

Be purposeful with your cardio training

One big advantage to cardio training is that it is simple…it involves very little thinking or training expertise.  Because of its simplicity, it is easy to lose focus and just go through the motions. To get the most out of your training, have a specific plan going into it.

Monitor your intensity

As mentioned above, it is easy to “fuzz out” during cardio training. For some, heart rate monitors are helpful, but for most of us, a simple assessment of perceived exertion will suffice. Ask yourself, “on a scale of 1-10, how hard am I working?” When working at a “7-8” (75% max effort), you should feel like you can maintain that intensity for no more than 30 minutes. If you’re cruising along and feel like you can go for an hour, you know you’ve got to pick it up.

Keep in mind that you’re monitoring your intensity, not the setting on the machine. With a properly designed cardio program, you may need to bump up the settings (i.e. mph and grade on a treadmill or rpms and resistance on a bike) to elicit the desired response from the body.

Work hard

Although it is true that we “burn” relatively more fat with lower intensity cardio training (55% – 65% of max functional capacity), the absolute amount of fat we use is actually less than if we were to work at a slightly higher intensity (75%-85% of max functional capacity). If burning calories is the goal of the cardio training session, we shouldn’t be as concerned about the fuel utilization during the session as much as the fuel utilization after the session (EPOC).

Keep your body guessing

Let’s say you get 2-3 cardio workouts per week. If you always give your body the same stimulus on the same days, you will quickly adapt and not get the desired result. At One on One, we’ve created endurance training protocols that will help keep your body guessing:

The 2-Minute Buildup:

The 2-Minute Buildup allows you to train for a long-duration, but with a progressive system of increasing intensity. Every two minutes, increase the intensity from approximately 60% of perceived max effort, to 70%, to 80%, then back to 60% and start over.

Interval Training:

Interval Training involves bursts of high-intensity work interspersed with periods of low-intensity work. The high-intensity periods are typically at or close to near-maximum exertion, while the recovery periods may involve either complete rest or activity of much lower intensity. The duration of Interval Training workouts, as well as the time ratio of work/rest depends on your fitness level and training objectives.

The Sprint Workout:

With the Sprint Workout, you go for 2 1/2 minutes at 55%-65% of max effort, followed by 30 seconds of all-out (90% – 95%) sprint. You will definitely need the two and a half minutes to recover prior to sprinting again. In thirty-minutes, you get 10 cycles of sprint/recover…talk about maximizing your time exercising!

Save your Joints

Research shows that although the health and fitness benefits of cardio training are numerous, too much of the same type of training can quickly lead to overuse injuries. Using different formats, modifying your weekly schedule, and monitoring your intensity is perfect for cross training.

Be purposeful with your training and you can expect a lifetime of good cardiovascular health and healthy body composition. Be sure to talk with your trainer this week to make sure your cardio training program is on track!

8 Tips for Eating More Vegetables That Aren’t a Salad

November 30, 2016

Tired of eating salads to get in your recommended 5 servings of vegetables a day? Try these tips!

Vary your breakfast with vegetable egg cups
Combine 2 or more vegetables such as asparagus, broccoli, bell peppers, kale, mushrooms, onions, spinach, squash, or tomatoes with eggs, non-fat milk, and reduced-fat cheese.
Use spices such as basil, rosemary, or thyme.
Portion into a muffin tin and bake.
Serve with a side of fruit and/or whole grain bread.

Simplify lunch with a stir fry
Combine 2 or more vegetables such as sprouts, broccoli, cabbage, carrots, green beans, mushrooms, onion, bell peppers, sugar snap peas, and water chestnuts.
Use spices such as garlic and ginger.
Sauté in a healthy fat such as olive or canola oil.
Serve with a lean protein over a whole grain such as brown rice, quinoa, or whole grain pasta.

Rejuvenate dinner with roasted vegetables
Choose 3 or more vegetables such as asparagus, beets, bell peppers, broccoli, Brussels sprouts, butternut squash, carrots, cauliflower, mushrooms, onions, parsnips, summer
squash, tomatoes, or potatoes.
Toss in oil and spices such as olive oil, garlic, and black pepper.
Roast and serve with a lean protein and a whole grain.

Savor your snack with veggie sticks
Choose 1 or more raw vegetables such as bell peppers, broccoli, carrots, cauliflower, celery, cucumbers, green beans, snow peas, or tomatoes (cherry or grape).
Cut up and serve with guacamole, hummus (chickpea or edamame), bean dip (black or white), or Greek yogurt dip.

Whip up warm vegetable soup
Choose 5 or more vegetables such as broccoli, carrots, cauliflower, celery, collard greens, kale, mushrooms, onions, potatoes, spinach, summer squash, Swiss chard, and tomatoes.
Use spices such as bay leaves, garlic, ginger, cayenne, curry, cumin, oregano, paprika, rosemary, turmeric, or thyme.
Throw into low sodium vegetable or chicken broth.
Add a lean protein such as beans, lentils, or quinoa.

Stuff your sandwich with vegetables
Replace half of the meat in a sandwich with vegetables such as sliced carrots, cucumbers, mushrooms, onions, roasted bell peppers, salad greens, spinach, or tomatoes.
Add a spread such as hummus (chickpea or edamame) or mustard.
Serve on whole grain bread or tortilla.

Replace classics with vegetable creations
Instead of chips, slice and bake parsnips, beets (golden or red), kale, or sweet potatoes.
Substitute pasta for a spaghetti squash or spiralized zucchini.
Instead of rice or potatoes, use a food processor to make cauliflower “fried rice” or “mashed potatoes.”
Exchange meat for vegetables on a grilled kabob.

Make a vegetable your “vehicle”
Instead of a hard-shell tortilla, put taco ingredients into a hollowed-out bell pepper, tomato, or zucchini “boat.”
Fill baked acorn or butternut squash with sautéed vegetables, lean protein, and a whole grain such as brown rice.
Instead of a pizza crust, top sliced zucchini or Portobello mushroom caps with tomato sauce and reduced-fat cheese.
Swap the bread on a sandwich or burger for Romaine lettuce, collard greens, or Portobello mushroom caps.

Focus Point of the Week: EPOC – How to Burn More Calories at Rest

November 27, 2016


You have probably heard about exercise “after-burn,” or your body’s ability to burn more calories after working out. This important response to exercise contributes significantly to successful long-term weight loss and/or weight management. This week’s Focus Point is going to shed some light on exercise after-burn and how it works.

What is Exercise After-Burn (EPOC)?

Exercise after-burn, or excess post-exercise oxygen consumption (EPOC), refers to the calories expended after exercising. This represents the oxygen consumption above resting levels that the body utilizes to return itself to its pre-exercise state. Studies have found that the magnitude and duration of EPOC depend on the intensity and duration of exercise. It generally takes anywhere from 15 minutes to 48 hours for the body to fully recover to a resting state.

EPOC and Cardiovascular Exercise Intensity / Duration

It is the intensity of an aerobic exercise session that has the greatest impact on EPOC. As exercise intensity increases, the magnitude and duration of EPOC increases, thus greater caloric expenditure after exercise.

One of the most effective ways to create more intensity is interval training.  Studies have concluded that high intensity aerobic interval training creates greater EPOC than steady state aerobic training (Kaminski and Whaley, 1993).

The duration of aerobic exercise also affects EPOC. Research consistently reports a direct relationship between the duration of exercise and EPOC, suggesting that “more is better.”

EPOC and Resistance Training

Research has recently found that resistance training also elicits a valuable EPOC response. High intensity resistance training causes a greater EPOC response than low intensity resistance training.  Avoid any significant downtime during your strength training routine, aiming to keep your heart rate elevated throughout the entire workout. Doing so increases the cardiovascular demand of the workout and increases the need for post workout cellular repair and protein synthesis, making high intensity resistance training an effective method for increasing EPOC.

Practical Applications

Increased exercise intensity has the most significant effect on EPOC, whether through cardiovascular or resistance training.  When training, push yourself to the point of feeling fatigued and out of breath, but make sure you still feel good when you leave the gym.

Keep in the mind following strategies to help you get the most out of your training and increase EPOC:

  • Optimize your cardio training: Regularly incorporate different intervals into your routine to keep your body guessing and the intensity up.
  • Incorporate a high intensity “finisher” at the end of your strength training: Timed tabatas, complexes and sprints are a great way to finish your strength training routine.
  • Take care of your body: In order to exercise with intensity, your body must be rested and well nourished. Be intelligent with your pre/post workout nutrition, movement prep and recovery and regeneration.

For this week and moving forward, take advantage of EPOC and get your body burning more calories at rest!

Copyright 2011 Fitness Consultants Inc. All rights reserved.

Focus Point of the Week: NEAT

November 20, 2016

Small lifestyle changes can have a significant impact on our health and fitness.  This week we’re going to focus on a small change that we can all make: increasing our NEAT. NEAT, or non-exercise activity thermogenesis, refers to calories burned doing daily activities not related to working out. Increasing NEAT is a small change that can play an integral role in weight loss or maintenance.

To manage our weight, we must always consider our total daily energy expenditure (TDEE). TDEE is simply the number of calories burned in a day, and consists of three components:

  • resting metabolic rate (about 60% of TDEE),
  • the thermic effect of feeding (about 10% of TDEE)
  • the thermic effect of physical activity (about 30% of TDEE)

Our resting metabolic rate and the thermic effect of feeding are largely out of our control because they depend on body size and are difficult to change. But for two adults of similar size, TDEE can vary by as much as 2000 kcal each day! There’s only one place that variation can come from: the thermic effect of physical activity. Fortunately for us, that’s the easiest component of TDEE to change.

The thermic effect of physical activity includes both structured (like running or going to the gym) and non-structured activity. We know about the connection between structured activity and weight control, but how does non-structured activity enter this equation? Non-structured activity is where NEAT comes into play.

Even if we formally exercise for an hour each day, we still have twenty-three hours when we are not engaging in structured physical activity. Being sedentary during those times can undermine the good work you’re doing at the gym. But increasing our NEAT means that our bodies continue to work long after our workout is over.

Increasing NEAT is not complicated. Walking to work, taking the stairs instead of the elevator, mowing the lawn with a push mower—these are just a few simple ways to burn extra calories while we go about our daily activities. To see many more examples of how to increase NEAT in your day, click on the following link and scroll down to Sidebar I:

The notion that physical activity improves health is not new. However, seeing the impact of small changes like sitting less and standing more is powerful and motivating. Increasing NEAT is a simple way to manage your weight and positively affect your health.

This week, focus on NEAT. Instead of concentrating only on your workout, look for opportunities to be more active throughout your day. Taking a few extra steps makes a big difference!


Copyright 2011 Fitness Consultants Inc. All rights reserved.

Focus Point of the Week: Recovery and Regeneration

November 13, 2016

Over the last few weeks, we have discussed how to best prepare your body to exercise and maximize your training through pre and post workout nutrition and movement prep. This week, we take that concept a step further by discussing effective recovery and regeneration strategies.

Let’s first explore the physiological responses to exercise and take a look at the rationale for recovery and regeneration.  Training and conditioning puts stress on the body which stimulates positive adaptations in muscular strength, endurance, flexibility, and/or cardiovascular capacity.  Initially, this stress causes muscle and connective tissue breakdown, depletion of energy stores, and central nervous system fatigue.  Tissue remodeling and improvement occurs within 24-72 hours after the training session or activity is completed.

Given this information, it is clear that we should look to implement recovery strategies to help with the regeneration process.

The goals of recovery and regeneration are to:

  • Replenish energy stores
  • Reduce muscular soreness
  • Promote adaptations to training
  • Rebuild muscle
  • Improve posture and movement capabilities
  • Prepare ourselves for the next training session

So what does this look like on a daily basis? After each training session take a few minutes to work on the following:

Soft tissue work to release tension and promote muscular balance.

  • Use a foam roller or stick on any chronically tight areas or those that were especially challenged during your training.
  • Get a massage!

Stretching to restore muscle and fascia length, tune down the nervous system, improve posture, and increase blood flow.

  • Use a combination of active and static stretches on any chronic or acute areas of tightness or soreness.
  • Practice relaxed breathing while stretching.

Nutrition to replenish nutrients, rehydrate and keep your metabolism elevated.

  • Refuel and rebuild with a post-workout meal containing a 2:1 carbohydrate to protein ratio.
  • Drink plenty of water to rehydrate.

When using this approach, each training session becomes an extension of the last. Every individual has specific recovery and regeneration needs and priorities. Talk to your trainer to learn the most effective post-workout strategies for you and spend a few minutes at the end of your session for recovery and regeneration.

For this week and moving forward, focus on creating an optimal environment to reap the rewards of your training. You work too hard not to!


Copyright 2011 Fitness Consultants Inc. All rights reserved.