One to One Personal Fitness

One to One Personal Fitness

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Check out this link for another helpful way to think a out food.

http://blog.womenshealthmag.com/scoop/the-simple-way-to-eat-less/.
Tip has one theory regarding more strength on the non-dominant side, baby's carried on non-dominant hip makes that side stronger....here's another I found.

"taught, in a physiology class, that the non dominant side can be stronger because, it is used to do tasks such as stabilizing, while the dominant side does tasks requiring precision or coordination".

Or

Because our dominant side is called upon to do more work all of the time, it's already tired when the exercise begins.

Personal Training/ weightloss and health managemeant. We are not your typical gym.Non-intimidating atmosphere. One2One treats clients as family.

Specific programs taylored to fit your individual health needs. We invest in your goals, challenges and success! We offer flexible scheduling, personal nutrition planning,half marathon and walking programs, and comprehensive work-out design. Call today to schedule your free consultation with Tip or Beau and start your journey to the "better you" with an experienced team!

Operating as usual

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Snow Dead Lift

01/28/2014

THIS IS LONG BUT TAKE A MINUTE TO READ AND PASS IT ON. THIS KIND OF INFO NEEDS TO GET OUT THERE. ALOT OF PEOPLE DONT REALIZE WHAT THEY ARE FEEDING THEIR BODIES AND JUST BELIEVE THE HEALTH CLAIMS PRINTED ON THE OUTSIDE OF THE BOX.
THERE ARE SOME SCARY INGREDIENTS IN OUR FOOD.ARE YOU AWARE? EAT REAL FOOD. PRODUCTS THAT ARE CLOSER TO NATURE THAN INDUSTRY.
Using banned ingredients that other countries have determined unsafe for human consumption has become a pandemic in this country.To prove this point, I found the best and easiest place to look for evidence was just across “the pond” in the United Kingdom, where they enjoy some of the same types of products we do – but with totally different ingredient lists.

Azodicarbonamide, TBHQ,MSG, BHA, DIMETHYLPOLYSILOXANE
Some of These ingredients are banned as a food additives in the U.K., Europe, and Australia. If a food company gets caught using azodicarbonamide in Singapore they could get up to 15 years in prison and be fined $450,000. Azodicarbonamide is more commonly used in the production of foamed plastics, however, it is allowed in the United States as a food additive, a flour bleaching agent, and a dough conditioner that improves elasticity of bread. The U.K. has recognized this ingredient as a potential cause of asthma if inhaled, and advises against its use in people who have sensitivity to food dye allergies and other common allergies in food, because azodicarbonamide can exacerbate the symptoms. However, Pizza Hut and many other fast food chains like Subway and Starbucks use this ingredient in their U.S. bread products.

Natural and artificial flavors and hidden MSG (in the form of autolyzed yeast extract, in this case) are commonly found throughout products in America but not elsewhere. Junk food companies intentionally add this combination of ingredients to create sensory overload by exciting your brain cells to remember the food you are eating and make less nutritious ingredients taste better to you. I’m not saying that the food industry has completely eliminated these same tricks abroad – but when you look at the U.K. version of say Pizza Hut garlic cheese bread, the ingredients look pretty basic. Many of these ingredients you could use at home to make garlic bread.The American version adds an ingredient called TBHQ. I’ve never found TBHQ in the baking aisle at the grocery store, have you? TBHQ, by the way, is a preservative derived from petroleum and used in perfumes, resins, varnishes and oil field chemicals. Laboratory studies have linked TBHQ to stomach tumors. This preservative is also used by Chick-Fil-A in their famous chicken sandwiches.

RICE KRISPIES
There’s only one difference in Rice Krispies between the U.S. and U.K. version – but it’s a big difference. It’s one ingredient that is banned virtually in every other country, except here in the United States. That ingredient is called BHT (butylated hydroxytoluene) or BHA (butylated hydroxyanisole) and is a very common preservative used rampantly throughout packaged food in the U.S.
Test studies published by the IPCS (International Program for Chemical Safety) “show tissue inflammation, enlargement, and/or growths in 100%, and cancer in 35% of [animal] subjects” How can the U.S. allow this chemical in our food – much less in cereal aimed and targeted at our kids?

Reviewing the ingredients in Pringles really got me worked up….ever wonder why you can’t stop eating chips after having just one? MSG is the culprit – and in the U.S. version of Pringles, it’s added twice! Once in its known name Monosodium glutamate and again in a hidden source, called “yeast extract.”
This begs the question “Why are Americans so addicted to processed food?!” The food industry has designed it that way on purpose to line their pockets with profits, at the expense of our health.
Mcdonalds french fries in the UK are made with potatoes,non-hydrogenated vegetable oil, dextrose and salt is added after cooking. I wont list them all here but there are 17 ingredients in the american version.
How can McDonald’s make french fries with such an uncomplicated list of ingredients all over Europe, but not over here? Why do McDonald’s french fries in the U.S. have to have canola oil,beef flavoring,MSG, TBHQ, trans fats and “anti-foaming” agents? Correct me if I’m wrong, but the last time I checked – I didn’t think Americans liked foam with their fries either!
The anti-foaming agent – dimethylpolysiloxane – is a type of silicone used in caulks and sealants and as a filler for breast implants. It’s also the key ingredient in silly putty.
Thanks FDA for allowing companies to put silly putty in our french fries. Seriously – this is out of control.

Using banned ingredients that other countries have determined unsafe for human consumption has become a pandemic in this country. The victims of obesity are likely the same victims of systematic brainwashing from Big Food marketers, relying on diet soda or low fat products or looking only at calories on product labels. Basically, they are doing what the food industry has been teaching them about losing weight versus finding out the truth about real food. And that’s the problem – the food industry is the one leading our conversation in this country about food and nutrition, educating the mass public about what to eat and what not to eat.
Unfortunately, the doctors in this country are not exactly leading the discussion either, since nutrition is not currently a focus in medical school. And the government has their hands tied by big food industry and chemical company lobbyists that basically control what the FDA approves, deems safe for human consumption, and our overall food policy.
So who is going to finally tell us the truth about our food?
The food industry does not want us to pay attention to the ingredients nor do they care about the negative effects from eating them. They certainly don’t care about the astronomical medical bills that are a direct result of us eating the inferior food they are creating.
Food is medicine, and plain and simple, if our food is sick (filled with GMO’s, chemicals, additives, artificial ingredients, and/or carcinogens), collectively we as a country are going to continue to be sick.

READ YOUR LABELS!!

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01/23/2014

Should you follow a low carb or a low fat diet to lose weight?

Should you lift weights or jog on the treadmill?

What about meal timing, intermittent fasting, calorie counting, and cheat days?

ITS ENOUGH TO DRIVE YOU CRAZY!
Especially when you are already frustrated about trying to lose weight.
LET ME GIVE IT TO YOU STRAIGHT.
We have been helping people lose weight and get fit for a couple decades now here at One-to-One and the clients that get the results follow this one simple no-nonsense approach to diet and exercise. I believe that losing fat can be summed up in a single sentence:
EAT REAL FOOD, TRAIN IN A MANNER THAT IS CONTINUALLY CHALLENGING, ALLOW FOR ADEQUATE REST, AND REPEAT WITH CONSISTENCY.

Thats it. The process of losing fat and building muscle really is simple.
But simple does not mean easy.
And that's why having a specific plan to follow can help you stay on track and reach your goals. B~ 205-985-3059

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Struggling with sticking to your gym routine or not sure about your plan for your 2014 weight loss and health goals? Message me or give us a call and come by for a free consultation. Do you think you cant afford a personal trainer? Think again. No one else in Birmingham has a better value for one on one personal trainers. Do you want to be part of a tribe or do you want personal attention? We have a program for you no matter what your current situation is. 205-985-0359

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12/02/2013

One to One Personal Fitness- Tips, tricks and secrets

The tips/tricks/secrets trifecta is abused by crafty Marketers almost as often as the term “BELLY FAT”.
So let me tell you… there are no tricks or secrets when it comes to fat loss. But continually telling people to eat lean and green real food in appropriate quantity, exercise in a manner that is enjoyable and continually challenging, and allow for adequate rest and recovery does not tend to make fat loss programs fly off the shelves and flood One to One Personal Fitness with clients.

SO HERE YOU GO……
“THE NUMBER 1 WEIGHT LOSS TIP……..”
“USE THIS TRICK TO SPEED UP WEIGHT LOSS AND PREVENT WEIGHT GAIN….”
“I AM GOING TO LET YOU IN ON A LITTLE KNOWN SECRET THAT WILL BOOST YOUR METABOLISM …….”

THESE STATEMENTS AND ADS ARE ALL OVER THE INTERNET AND ARE AT THE FOREFRONT OF THE 20 BILLION DOLLAR WEIGHT LOSS INDUSTRY.
I figured I would join in and give you some ONE TO ONE TIPS, TRICKS AND SECRETS.
I’ve selected 37 of them for this because this week is my 37th birthday. So here is a list of “37 quick fat loss tips, tricks, and secrets” :), that you can incorporate into your fat loss journey.

1. Make a written list of the reasons that you want to lose weight. Read the list any time you feel your will power wane.
2. Set Realistic Goals and build on them.
3. Keep a few of the small 3 ounce cans of tuna, or almonds on hand for an emergency meal.
4. Keep a food journal.
5. Get a pedometer. And use it.
6. Take a long walk as often as possible and at least twice per week.
7. Preplan your meals. Precook your meals. Prepackage your meals.
8. Get your heart rate up 20 mins a day
9. Get up from your desk as often as possible and move around
10. Learn to cook
11. Establish a regular sleep schedule, even on the weekends.
12. If the sweet tooth is unbearable, try a SMALL piece of dark chocolate or spoonful of natural peanut butter.
13. Learn How to manage your stress. Decompress. Step away from things you do at work when you get home such as the computer and phone. Listen to some music, take your dog for a walk, do some yoga stretches or read a book (I recommend the Bible), play a game with your kids and drink some herbal tea.
14. Eliminate alcohol.
15. Drink half your body weight in water every day.
16. Get a large bowl and use it regularly to eat a large salad.
17. When at a restaurant remember that you are the customer and order exactly what you want. Any restaurant can make a salad with grilled chicken or steak and steamed veggies.
18. RENEW YOUR MIND. ROMANS 12:1-2. Spiritually, Emotionally, Mentally, Physically Loving You. It all has to be part of it. Mr. Tip says “ ITS SEMPLY”
19. Its direction not perfection!!!!!
20. When grocery shopping, stick to the perimeter of the store. That’s where the produce section, the meat counter, and the eggs are kept. AVOID PROCESSED FOODS!!!!!
21. IT’S Consistency over intensity
22. Learn to love green leafy vegetables. And I’m not talking about iceberg lettuce.
23. Forget the drive-thru. Just get over it.
24. If you absolutely hate a certain exercise, then don’t do it. There are always alternatives.
25. If others who live in your home are still eating foods that you know are not part of your fat loss plan, designate your own cupboard and shelf in the refrigerator for only your food.
26. Increase your healthy fat intake by eating more nuts, avocado, and coconut oil.
27. Eat the sweeter fruits like banana, mango, melon, and pineapple sparingly.
28. I understand that diet soda is calorie free. Don’t drink that crap!!!!!!
29. If you are at a social gathering where you feel you must eat food that is not inline with your fat loss plan, cut the portion in half as soon as your plate arrives and discard the rest.
30. Focus on your health not your appearance. Make your health a priority!
31. Drop your excuses. Get a plan. AND DO ONE MORE!!!!
32. Do not put off starting until Monday or next week or the first of the month. Start now. If you mess up get right back on track.
33 HIRE A PERSONAL TRAINER
34. No Sugar!! I repeat No Sugar!!!!
35. Do squats during the commercial breaks.
36 The best time of day to exercise is the time that you will do so consistently. Schedule your workouts and honor the appointment as if it were a meeting with the president, your boss, Nick Saban, or someone else you would never cancel on.
37. Treadmills are for gerbils. Make It Fun. Get Outside!! Bike, Hike, Dance etc.. Ditch punishing yourself with long slow cardio and focus on short and intense workouts using compound movements. But at the same time… if you enjoy that long slow cardio, or it is a convenient option, then have at it. Diet is so much more important than exercise when it comes to fat loss that nearly any exercise protocol will assist the process as long as the nutrition is dialed in.

So there you go! 37 “tips, tricks, and secrets” to help you on your path to fat loss success. Sorry there is no magic pill, convenient formula, or device in there that doesn't require much work. It has to be a change in lifestyle, habits, and mindset and it doesn't happen overnight. It has to be part of your every day life. A little is better than none at all. Pick one of these and do it until it is a habit then move to the next. Find ways that work for you and don’t be afraid to ask for help. Yep, 37, there is really not much excitement to that number except that I feel much better than I did when I was 30 and if I work harder on practicing what I preach I can say that when I’m 40. TWO MORE!!!!

11/25/2013

Don't be fooled by food labeled as "Natural". There are no official legal criteria for using the term, and many chemicals, additives, toxins and unhealthy products are now deceptively being called natural due to increasing public awareness of food additives. The safest bet is to buy USDA Certified organic products, or buy from local farmers who may not be certified organic due to the high cost but who do not use commercial chemicals. Read labels carefully and avoid foods with long, scientific sounding names, which are usually far from "Natural".

Timeline photos 11/19/2013

DON'T WAIT TIL AFTER THE HOLIDAYS. START NOW!!!
PERSONAL TRAINING SESSIONS STARTING AT 25$
205-985-3059

11/18/2013

DON'T WAIT TIL AFTER THE HOLIDAYS. START NOW!!!
PERSONAL TRAINING SESSIONS STARTING AT 25$
205-985-3059

11/16/2013

Studies show that those who keep a food diary lose twice as much weight as those who do not. It is also very helpful to keep a food diary to record and analyze food sensitivities, which may be contributing to inflammation and autoimmune disease. Consider keeping a food diary to track your food intake, and to record emotional and physical food reactions to maximize health. Apps make it so easy!

Timeline photos 11/12/2013

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11/08/2013

Very few medical schools require even one course in nutrition for physician training even though studies show diet impacts most illnesses. Instead, the focus is on disease treatment through surgery and drugs. To prevent illness, take control of your health. Learn everything you can about healthy lifestyle choices and start making changes now. Baby steps cover a lot of ground over a lifetime.

11/06/2013

Top 10 all time worst junk foods include: 1. French Fries (unhealthy fats, chemicals) 2. Doughnuts (sugar and fat) 3. Chips (salt and oil) 4. Soda (sugar, chemicals, dyes) 5. Snack Cakes (sugar, high fructose corn syrup, chemicals) 6. Candy Bars (sugar, fat) 7. Pork Rinds (unhealthy fat, salt) 8. Fat-free cookies (extra sugar or HFCS) 9. Crackers (unhealthy fats, bleached flour) 10. Pretzels (sugar, salt). These foods are damaging because they are high calorie, but provide almost no nutrition. Avoid or minimize them to maximize health.

Timeline photos 11/05/2013

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11/05/2013

Did you know the annual revenue of the U.S. diet industry, including books, surgery, and diet pills, is 20 billion dollars per year?

Did you know that 108 million people in the U.S. diet yearly, and nearly 95% will eventually gain back more weight than they originally lost, meaning only 5% successfully maintain weight loss long-term?

If dieting worked, we would be a nation of skinny people and the diet industry would be out of business. We know this is not so, since obesity rates continue to rise in spite of enormous diet product sales.

The truth is, most diets can work in the short term, if food consumption changes significantly. But they fail in the long term because most people revert to the same SAD (Standard American Diet) of nutrient-depleted fast food and processed foods they ate before the "diet," and long lost fat flies back on. Plus some.

Because ironically, calorie restriction is interpreted by the primitive part of our brain to mean food is scarce, and famine is near. To protect us and insure our survival, a chain reaction occurs in the body involving the thyroid gland and the body’s internal thermostat, resulting in a slower metabolism, low energy and increased fat storage. Some studies suggest thyroid function may decrease as much as 50% after dieting only one week – exactly what you don’t want when trying to lose weight.

So the one thing you may be doing that kills long-term successful weight loss is: Repetitive Dieting.

But if dieting doesn't work permanently for most people to slim down, then what does?

If we ask the lucky 5% who kept the weight off how they did it, we find they share two common traits.

• They make major, permanent changes in the foods they consume and
• They exercise on a regular basis.

So for weight loss to stick, dietary changes must be for keeps, and exercise is key.

But let’s be brutally honest. Most people bristle at the mere thought of sacrificing their favorite foods, and who has time to exercise? Even the suggestion of "change" can be overwhelming.

The most effective method I have found to make permanent, long-term changes manageable, is to take baby steps and focus on one dietary or exercise goal at a time.
Come in for a free consultation and let us give you some direction toward making these changes and setting attainable goals. You may be surprised how simple and achievable weight loss is when you step outside the mainstream diet industry and get some honest and professional direction. 205-985-3059

Location

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Address


Hoover, AL
35244

Opening Hours

Monday 10am - 9pm
Tuesday 10am - 9pm
Wednesday 10am - 9pm
Thursday 10am - 9pm
Friday 10am - 9pm
Saturday 10am - 9pm
Sunday 12pm - 6pm

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