Conny's One on One personal training.

My name is Conny Merrell and I am a certified personal trainer with 20+ years of experience in the Jupiter, Florida area. Contact me today about scheduling a complimentary 30 minute session at One on One fitness or in the privacy of your own home.

Operating as usual


It's a new day, get up and start moving!


So proud of my client Helen. She spends every day 20 -30 min. of stretching. Look how amazing she looks!


Lunges on the Smith machine. Change it up, from stationary to reverse lunges. Lunges with dumbbells or as Shane doing them on the Smith machine.


Let's not be one of them! If you fel of the wagon, pick yourself up, today is a new day.


Working on balance with my client Doris.
How is your balance?


Are you able to get of the floor like that?
Target muscles, quats, glutes and abs.

[08/12/20]   Wednesday leg day make it count!


Overhead pressing can increase:
strength and size of the shoulder muscles.
strength and size of the triceps muscles.
strength and size of the trapezius muscle.
strength in the core muscles, such as your obliques, transverse abdominal muscles, lower back, and spinal stabilizers, when performing the exercise while standing.

[08/06/20]   Did you know what Protein is and what it does to the body?

Amino acids are chemical units of " building blocks" that make up protein.
Next to water, protein makes up the greatest protein of the body's weight.
Protein builds muscle, ligaments, tendons, organs, glands, nails, hair, body fluids and nearly all aspects of microscopic cellular machinery.
Protein is essential to the growth of bones.
Protein themselves can act as neurotransmitters or precursors to neurotransmitters enabling all of our cells to receive and transmit messages.
Protein is useful not just for building muscle strength, but also for endurance, balanced blood sugar and brain chemistry, neurological health, rapid healing, building strong bones, detoxification, and nearly other aspect of healthy living.


Thursday: Chest day. 💪


Photos from Conny's One on One personal training.'s post


Ball Slam Guide Balls slams

Ball Slam Guide

Balls slams are great for developing power, speed, strength and coordiation. The exercise essentially involves holding a weighted ball overhead and throwing it into the ground with as much power as possible (also making it one of the best stress relievers around!).

Oh yes, I heard couple names out of Jill's mouth, including mine!🤣


Performance Benefits of the Dumbbell Bench Press
Unilateral dumbbell bench pressing closely simulates real-world athletic performance. ...
You can increase your range of motion. ...
You don't necessarily need a spotter. ...
The One-Arm Dumbbell Bench will blast your core. ...
You can isolate and identify weak spots in your lift.

[07/28/20]   It's Back day for Tom. 💪
Are you ready too? Call me for your complimentary 30 min session.


Well let's do something about that! Call 561-262-5938 and get your 30 min complimentary session.


One of the worst exercise, the Leg Extension Machine!

While we'd all love to have powerful, bulging, squats, sitting on this machine and extending your legs out horizontally works them in isolation- and in a way that's totally unnatural. Your legs weren't ment to move weight in this way, and it puts way too much stress on the tendons and ligaments in your knee. Stick with more functional exercises, like squats and lunges. You'll work more leg muscles and - bonus- won't risk dislocating your kneecap.


Got a little time for a snack before my next client.


What's in your fridge ready to eat when you feel like having a snack?

I always have hard boiled eggs ready. Cut up vegetables and fruit.
I need to go to the store because as you can see my choices are slim.

You're definitely less tempted to reach for junk if you're prepared.
Give it a try...


We're half way through the week, have you been working out every day? If so, what have you been doing?


Your safety comes first!


Cook ahaid and get ready for the week with healthy meals. Some benefits of meal prep:

Can help save money.

Can ultimately save time.

Can help with weight control, as you decide the ingredients and portions served.

Can contribute to an overall more nutritionally balanced diet.

Can reduce stress as you avoid last minute decisions about what to eat, or rushed preparation.


How many days should i rest from working out?

But if you're doing moderate or vigorous aerobic activity, rest days are essential. It's recommended to take a rest dayevery three to five days. If you do vigorous cardio, you'll want to take more frequent rest days. You can also have an active rest dayby doing a light workout, like gentle stretching.


How To Do Stationary Lunges. Stand tall with your feet hip distance apart then take a large step backward with one foot. This is your start position. Lower the back knee to a 90 degree angle so both knees are bent then press up to start position and repeat. After desired number of reps, switch legs.

Benefits of Stationary Lunges
They Work All Your Leg Muscles. There are so many leg exercises available including dozens of different types of squats and lunges. ...
Tone Your Glutes. ...
Improve Your Balance And Stability. ...


Drink your water, heat index of 105-110 today!!


Took a early walk on the beach to get my head ready for work.
I love to see when nature slowly wakes up. It's so peaceful and it gets me grounded.
What do you do for yourself first thing in the morning?


Late lunch for me today.
One can of tuna in water, yellow bell pepper, celery, pickle and a hard boiled egg. Sea salt, pepper and apple cider vinegar with a drizzle of olive oil.
Quick and easy and very delicious.


My favorite is Grapes, apple , oranges , berries and cherries.
What are yours?


Pat is working on balance, core and strengthening her legs.


Legs up to get the blood back to the head.
Sometimes when the sugar level drops, people can feel dizzy and even get the feel of passing out.
Make sure you eat a healthy breakfast one hour before your workout.
I love Oatmeal with flaxseeds and fresh berries. Also I will have couple eggs with that, because of the protein.

What do you eat before your workout?


How much water do you drink a day?
So how much fluid does the average, healthy adult living in a temperate climate need? The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids for men. About 11.5 cups (2.7 liters) of fluids a day for women.


Lol, I see this all the time!

Did you know that, Drinking diet soda was associated with an almost doubled risk of overweight and obesity!


What's for dinner?
Try to have a light meal at least 3 hours before bed time.
Experts recommend waiting at least three hours after you've eaten to go to bed. This allows your body time to digest your food so you're not up at night with an upset stomach, indigestion or heartburn. That being said, don't forego a meal to follow this rule.


Add some colors to your health.

Videos (show all)

Working on balance with my client Doris. How is your balance?
Are you able to get of the floor like that? Target muscles,  quats, glutes and abs.
Overhead pressing can increase:strength and size of the shoulder muscles.strength and size of the triceps muscles.streng...
Thursday: Chest day. 💪
Ball Slam Guide Balls slamsBall Slam GuideBalls slams are great for developing power, speed, strength and coordiation. T...
Performance Benefits of the Dumbbell Bench PressUnilateral dumbbell bench pressing closely simulates real-world athletic...




185 E Indiantown Rd. Ste.216
Jupiter, FL
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