One:Seven Training

Personal Training, Distance/Online Training, Nutrition Coaching and Group Training

With certifications in Personal Training/Fitness Training, Fitness Nutrition, Speed & Agility Training and various group exercise classes, I offer services and options that are specifically tailored to your individual needs, goals and fitness level. I believe in finding individual balance to the quest for fitness, weight control, nutrition and self-confidence. A commitment that takes one step at a time, with weekly goals that you smash out daily. Change is intimidating, life is full of things to be anxious about. Based on the verse 2 Timothy 1:7, we were meant to conquer that fear and live in Power/Strength, Love and Self Discipline. If you're interested in more training information, feel free to contact me via FB or email!

Is this the End of Diet Soda? Huge Study links Aspartame to Major Problems, Sales Drop... Aspartame–the main sweetener for diet soda–is one of the most dangerous ingredients used in our food supply, causing seizures and a host of other health issues.

Top six alkaline foods to eat every day for vibrant health - Healthy Holistic Living

Fantastic chart of information to help you make better food choices... The typical American diet is a deadly one, consisting primarily of toxic and acid-forming foods like processed sugars, artificial sweeteners, refined grains, conventionally produced meats and dairy, and hidden genetically modified organisms. All this, combined...

One:Seven Training

Super Bowl Workout!!!

Not overly interested in the Super Bowl this year because your team didn't make the cut? Or just not a football fan? Make the game fun with the workout below. It will keep you interested in the plays, away from the alcohol, chips and dip, and you'll be feeling as fit and able as a certain Seahawk cornerback by the end of the game....

Super Bowl Workout

Either choose opposing teams and only perform certain exercises according to your team’s performance or do every exercise for both teams.

Touchdowns -7 Push-ups (bonus: accumulative score)
Field goals - 3 Push-ups to side plank dips
First downs - 15 Mountain Climbers
Interceptions - 20 crab toe touches
Fumbles – 25 Bicycle Crunches
Sacks - 20 Reptiles
Time-outs - Squats, Jump Squats or wall sits (Duration)
Two minute warning - Plank (Duration) 10 sec drop downs
Every time you see the Cheerleaders - 20 Jumping Jacks
Penalties - Burpees (per yard)
Returns for TD’s - 20 Burpees
Celebrity sightings - 5 Side lunges (per side)
Beer Advertisement - 20 high knees

Uptown Abs workout at Gymtastics Gym Club

In your spare time, practice up for this...

Uptown abs workout

Hearty Lentil and Quinoa Stew

Y'all. This soup is good. A lot of prep work? Yes. Lots of good-for-you stuff? Yes. Worth it? Oh, yes!!!

My kids slurped it up. My sick husband had seconds. It's a slightly sweet and spicy, protein-packed vegan soup that my 7 year old asked me to make again next week! What better way to stay warm (and healthy) this new year than with a yummy, comforting bowl of vegan soup? This protein packed stew is perfect for chilly nights and easy to throw together. If your ...

Sneaky Name Change has High Fructose Corn Syrup Hiding in your Health Food

These folks are determined to undermine us!!! Sneaky name change makes it hard to find high fructose corn syrup hiding in your health food. Food companies are hiding ingredients they know we really...

FOOD BABE TV: Do You Eat Beaver Butt?

Ugh. Clean, whole foods folks. Then you never have to ask yourself this question. FOOD BABE TV: Do You Eat Beaver Butt? A shocking video explaining what could be in your favorite foods.

[12/22/14]   Thinking about your New Year Resolutions yet? Maybe you do every time you eat something during this season where sweets and savories abound!? I know its early, but being mindful of your goals for the New Year now can make them a little easier to achieve.

Enjoy your parties, your family meals and your traditional treats. But when you're not doing that, eat healthfully. Give your body what it craves and needs to make up for what it isn't getting at those party/family/treat meals. And instead of a temporary diet in January, focus your attention on a lifestyle shift. Eat whole, healthy, clean foods 90% on the time, and allow yourself to indulge in your favorite cheat treats 10% of the time. This way you don't deprive yourself of the things you love, but 90% of the time you're eating healthful choices that you just may also love! Don't think of your "diet" as a short term fix, but as decision for what is best for your body, your goals, and your long term health.

Merry Christmas!

4 Ingredient Oatmeal French Toast-Cake

Something to try.... Try this super simple and very versatile 4 ingredient oatmeal french toast cake. Other variations and recipes included from sweet to savory included!

Just so you know...
Reps = calories here. Do a few extra just to prevent choosing subsequent pieces :)

Today's truth...

Always looking for an excuse to do some....

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Ponder this...true beauty lies far beneath out physical shells.

An oldie but goodie- nothing worth having comes easy. You have to put in effort, have self-discipline, add a little teeth-gritting and some sweat equity!

No excuses....


Move, reach, love.

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What is strength?

Probably the building and using of muscle necessary to lift or move increasing weight is the common thought that pops into mind. And, of course, you know I love to work on that kind of strength. Strength is important physically in weight training and in endurance training...the long road training that also calls on mental strength.

Strength comes in facing battles, challenges, and trials and coming out on the other side with skills and abilities you didn't have before. Strength is necessary when you look circumstances in the eye and know that He who is in you is greater than anything you face in this life, and HE is your source of strength. Strength is always building and depending on the Lord to do the heavy lifting when the strength of our flesh and will is no longer enough. Jesus is the real muscle, the embodiment of strength.

Now, with that in mind, go get in a workout!

Taken from my self-titled "Book of Pain - Volume I"
50 Burpees (with or without pushup, you set your challenge)
50 Leg raises
50 Diamond-hand pushups
50 Strict Mountain Climbers (L+R=1 rep)
V-sit hold for 1 minute

You can go straight through OR break it up into groups of 10 or 25 reps. Go conquer the challenge.

[08/15/14]   Oh yes, it's Friday! Let the good times roll...but choose wisely. We often relax our lifestyle restrictions on the weekend (after all, we've worked hard all week), but be aware of what your choices may yield...more calories taken in, lower nutrient content, less activity. It's okay to give your body a break (read: enjoy your weekend), but don't fall off the wagon!

Rewind the Future -- Stop the Cycle

Wow! Short, incredible video that speaks to the possible consequences of our & our children's food choices. Reinforce good nutrition and physical activity, folks! This video touches on the point that obesity doesn't happen overnight. It's a lifetime's worth of bad habits, bad choices, and bad nutrition. There's still t...

[08/11/14]   You want to feel alive?
Psalm 28:7 The Lord is my strength and my shield; my heart trusts in Him.
Proverbs 14:30 A heart at peace gives life to the body.

Timeline Photos

School Lunch Roundup V - 100 Days of Real Food

You want lunch ideas for the kiddos??? Pinterest is full of them, or just click the link below!!! Here is another school lunch summary post of what I've been packing for my daughters (and sharing almost daily on Facebook)! To learn more about the lunches I pack here are some links...

[08/06/14]   Delicious Cauliflower Pizza Crust

[08/06/14]   Kids are back in school and life will soon fall into a routine again. As you get your routine in order, this is a perfect time to make changes: prioritize time for exercise, healthy meal planning, and "sanity" time. Do it now while your schedule is in flux!

Now: KIDS LUNCHES! Don't fall for the nutritional guidelines that the government decides are healthy (after all, they allow nasty ingredients such as MSG, High Fructose Corn Syrup, aspartame and others into food). Pack clean, fresh foods for your kids. Small bento boxes with rolled up lunch meat, sandwiches, fruits, vegetables, crackers. Plain, full-fat yogurt can be sweetened with honey or fruit (beware of ingredients in both regular, greek and the greek-imposter yogurts). Choose wisely....again, this is the time of year to make a change!

Where do your "ideal" images come from? It's worth thinking about.

Wheat Belly - Fact or Fiction? - The Bread Beckers Inc

Those of you who have read Wheat Belly might find this perspective interesting. It is a lengthy article, but well laid out and addressed point by point. I'd also be interested to hear what those of you with gluten sensitivities think! Wheat Belly by William Davis, MD, a New York Times best selling book, is a “provocative look at how eliminating wheat – even so called healthy whole grain wheat – from our diets is the key to permanent weight loss and can offer relief from a broad spectrum of health and digestive issues”. Dr. Davis…

Is Shaking While Strength Training Harmful?

This is good to know when we're quivering in HIIT Bootylates....embrace the shake! We all want to feel the burn when working out, but what about the shakes? I'm not talking about feeling dizzy from not eating enough or from coming up too fast after doing a forward bend. When your body is working really hard, either holding a

Colbie Caillat's "Try" Video Makes You Feel Beautiful -- And Might Make You Cry

You may have seen this video floating around. It's definitely worth watching.

Each and every person reading this is is so much more than your weight, your hair, your job, your clothes, your physical attributes. I challenge each of you, as I've done before, to look at that which is beautiful within or about you. Identify it each time you look in the mirror...not for pride, not for boasting, but to see those God-given qualities that He sees and created within you to flourish and make an impact around us.

He has made everything beautiful in its time. He has also set eternity in the hearts of men; yet they cannot fathom what God has done from beginning to end. - Ecclesiastes 3:11 Colbie Caillat's new video for "Try" is a powerful, goosebump-inducing message about feeling beautiful; watch it now!

The Secret Dangers of Splenda, an Artificial Sweetener

So many times we want to have something sweet and think the fact it's sugar-free makes it a-ok. I see folks with their Ice drinks, soda-zeros, even a cinnamon flavored popcorn and they think it's ok because it's sugar-free and does not contain phenylalanine. But if you see "sucralose" you have a similar problem. Yes, sucralose was originally a sugar, but chemically they then add chlorine and a host of other chemical processes to make it into Splenda. They change it from something your body can process to something your body cannot break down.

If you take nothing else away from this page, please take this...choose nutrition thats source is closer to it's natural state than food that's been processed. I tell clients "Farm vs Factory". Would you fill your car's fuel tank with milk, simply because it's cheap and convenient? No, your car cannot turn milk into fuel, it's system would get gunked up and it would break down. So why is it we fuel our bodies with processed food-like chemical compounds despite the knowledge that our bodies can't/won't use it them and then wonder what happened when our body breaks down or we reap the consequences of poor nutrition (illness, weight gain, chronic fatigue, etc)?

If you care to read about sucralose: Discover the dangers of splenda, sucralose and artificial sweeteners.

Ahhhhh. So true!

Guess what? It's Friday! I love Fridays for all the reasons you do and another one: its Jump, Abs and Plyo day!

Need your own in-house Jump, Abs, Plyo class? Do the following jump rope circuit 3-5 times through.

1 minute of each:
jump rope
jumping jack burpees
jump rope
V-up abs
jump rope
Rear lunge to a knee drive hop L
jump rope
Rear lunge to a knee drive hop R
jump rope
plank (mix variations)

We all know soda is a no-no. I hear people say, "I can't give up my diet coke" quite often. Do you think its a problem when you CAN'T give something up? If it controls you, it's a problem. Think because it's "diet" or low calorie it is OK? Think again: Aspartame is a neurotoxin and a carcinogen, known to erode intelligence and short term memory. It also has been linked to a variety of diseases including, but not limited to, lymphoma, diabetes, MS, Alzheimers, depression, anxiety and seizures. Studies also show that the artificial sweetener leads to metabolic confusion and -what?-extra weight gain. Drop the pop, folks. It's no good for you.

Ain't that the truth...You've got to step out of your comfort zone for growth to occur, be it physically, mentally, spiritually or healthfully. Be willing to go through a little discomfort to reach your "great things".

[06/20/14]   Don't let summer travel put a damper on your summer physique!!! Resistance bands and jump ropes are easy to pack, as are TRX systems (if you have them). Use a backpack to pack in, and when you arrive at your destination you can add water bottles, sand or rocks to it and use it as a sand bag or extra "body weight". Speaking of body weight, there are a billion (ok, maybe that's an exaggeration) exercises you can do to tighten, tone, and raise the heart rate....burpees, pushups, squat and squat jumps, dips, walking lunges, jumping lunges, planks, speed skaters, etc. No equipment excuses.

Now your summer travel eating...that's where it gets real. You know what you should eat and what you shouldn't. Stick to your guns, indulge every now and then (not every day or every other day) and keep it clean. Enjoy your summer!

Love some HIIT!

It's Friday the 13th (insert evil laugh and mischievous grin )....

Why do you eat? When you make poor food choices, take notice of what is happening in your day...depression, anger, anxiety, impatience...and be realistic with yourself as to whether you're using good as a coping mechanism. Food is meant for nourishment and enjoyment, not as a replacement for satisfaction or means to control our emotions.

Putting our faith in food makes it an idol and sets it in place of God in our lives. If your good with that, ok, but how's it working out for you? Why do you eat what and when you do? Worth some thought...

[06/06/14]   How often do you find yourself looking in the mirror thinking, "I wish ______ was more ______"?

How about today, EVERY time you look in the mirror, think, "I'm so glad that ________ looks like it does. I love that about myself". Don't look at the thing you want to change, that takes time, a lot of effort and sometimes its just the way that you were fearfully and wonderfully made. Look at the things you like about yourself. Look at your positives....other people see them, you know.

[06/04/14]   I came across a verse yesterday that I feel is so applicable in SO many areas of our lives, I cannot help but share. "Have nothing to do with irreverent, silly myths. Rather train yourself for godliness; for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come." 1 Timothy 4:7-8

So of course, I love that it gives value to our "bodily training", but it brings in the other aspect that I often touch on in a way I don't often specify...the training in godliness or some versions say "righteousness". With that training comes self-discipline/control, a use of restraint both physically and emotionally, spiritual strength and an understanding of true freedom. All of these qualities are integral in training ourselves for anything we might encounter, whether its a difficult relationship, a tempting meal or an intense workout. This training doesn't make excuses, it crushes them. This training doesn't allow for weakness, it taps in to true strength. This training isn't just for those who can afford it, it's available, and beneficial, for everyone.

45 Super-foods You Should be Eating

Add some "Super" to your menu...I'm visualizing all of you with the heroic "S" on your chests after just a few weeks.

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Acworth, GA
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