Body Cuing for Enhanced Muscle Growth & Development

Have you ever worked out and attempted to target a certain muscle group and 2-3 days later you are sore in a different area than you would have expected?  For example, maybe you were trying to target your chest, but the front of your shoulders seemed to be more fatigued or sore than your chest. Or maybe you are focusing on building your ‘booty’ and your quads are really feeling the burn.

Not to worry, you are not alone and it can easily be fixed!

You can do this by slowing down your movement, reducing the weight and focusing on those body parts you want to work. You can physically and mentally activate them during your movement with a few techniques that I’ll share below.

The more you think about what you are doing, the higher probability you will have of succeeding.  You just need to understand what you need to do, NOT OVERTHINK the process.

For example, squats are a great way to lift and build the butt.  Before lowering your body to do a squat, squeeze your rear to maximum tightness, and attempt your descent into the bottom squatting position.  Keep your butt tight throughout the entire motion.  You will have to slow down your exercise to take out any momentum that might cause you to lose the contraction.

Give it a shot and see if you notice a difference in how that squat feels.  With practice you can achieve glute activation and building that posterior chain up!

Work smarter, not harder.

Here is a list of body cues for 2 exercises that are common among gym goers. Two common complaints are, “I can’t grow my chest,” in men, and “I still have a flat butt” in women.  This will change all of that talk!

For the chest:

Bench press (or push-ups)

Grab the bar, throughout the whole motion, keep your shoulders pulled back, and attempt to “shorten the bar.”  This means don’t move your hand position but squeeze inward motion, as you would try to shorten the bar.

For the butt:


As you are squatting, “spread the floor.”  This means keep your feet in a parallel or slightly bowed position throughout the exercise, push pressure away from the center of your body.  As you are attempting to spreads the floor and make it wider underneath you.


Happy Exercising! Hope these two cues help you nail the lifts and get the results you want!



Leaky WHAT Syndrome?!

Have you been tired lately? Feeling sluggish or even foggy with your thoughts?

This isn’t fun and can make it tough to tackle your day! If you could choose to have unlimited amounts of energy, positive emotions and clear thoughts, would you? Of course you would!

There is some buzz behind a condition called Leaky Gut Syndrome (LGS) and how it is tied to the above mentioned sluggishness. This is a real thing and can make your day be flat out rotten.

So what exactly is LGS?

Leaky Gut Syndrome (LGS) is a condition that involves damage of the lining of the small intestine causing incompletely digested nutrients, toxins, bacteria, and wastes to “leak” through the intestines and flood the blood stream. The foreign substances entering the blood can cause an autoimmune response in the body including inflammatory and allergic reactions such as respiratory and digestive issues, headaches, joint pain, skin conditions, and more.

Think about it like this. Your intestines have billions of tiny pores, just like your skin. When you have LGS, or other gut-damaging diseases, those pores can remain open. Actually, they can grow larger in size as well. When your intestines have larger pores, more food can “leak” through those pores and enter the bloodstream. This causes your body to freak out because now there is a foreign object just freely making it’s way through your body. Internal chaos may ensue.

Want to know if you’re at risk? Just take this quiz provided by Holistic Squid. You can also check out some of the signs and symptoms below:

  • Fatigue
    Joint pain
    Skin rashes
    Headaches and migraines
    Hormone imbalance including PMS
    Emotional imbalance
    Gastrointestinal issues including:
    Abdominal bloating and cramps or painful gas
    Irritable Bowel Syndrome
    Ulcerative Colitis
    Crohn’s Disease and other intestinal disorders
    Respiratory Conditions such as:
    Chronic sinusitis
    Autoimmune Conditions including:
    Diabetes Mellitus
    Rheumatoid Arthritis
    Chronic Fatigue
    Developmental and social concerns including:

Ugh! None of these sound like much fun…


The good thing is this can be minimized and even eliminated! How? By changing your dietary habits to include more raw vegetables, eliminating grains and processed foods and by taking a high end probiotic. A probiotic with at least 20 CFUs per capsule and more than 10 different strains of probiotic bacteria will get you started on the right path!

-Mike L.

4 Ways to Make Progress This Winter

Over the past couple weeks I haven’t been the most motivated person, in regards to my personal fitness.  Call it distraction, stress, lack of sleep or maybe just sheer laziness.  Maybe a combination of all 4.

I am determined to change that, and take control of my fitness and health, because I deserve to feel good, sleep better and be happier!  When I’m not motivated, I turn more negative, less optimistic, less caring and probably not as much fun to be around.  WOMP!

I needed to change my perspective.  Perspective is everything to changing the things that you want changed with your health. With the right outlook, anything can be accomplished.

These next few months can be really tough on folks.  It’s cold outside, you do less outdoor activity, and we get minimal sunlight (soak up all the Vitamin D while you can!) . Seasonal depression is a real thing, but can be minimized by healthy practices during these chilly months.

Happy Place

First, getting your mind in a happy place is goal #1. without it, nothing will fall into place like it could/should.  Find the silver lining in all situations. Be that person that can make even the ugliest situation into something promising.

Fuel Up

Secondary to your happy place is your diet. Maintaining a healthy diet that is free of processed food and added sugars is key to a happier lifestyle. Feel good, perform better and look your best.

Sweat It Out

Number 3 is my personal favorite: Fitness. Working on your fitness is vital during the next few months.  Making it a priority to get to the gym at least 2-3 times per week will lay the groundwork for that Summer body that you’re going to want when the snow melts. You can either be ahead of the curve or way behind. It starts NOW.

Don’t Sweat It Out

Sweat it out in the gym, not in the office or at home! Don’t sweat the small stuff.  This is where perspective is your golden ticket. Be positive and look for ways to brighten your day, as well as other people’s days.

Embrace these 4 things during the holiday season and I promise you will feel better, look better, think better and love better.  If this sounds enticing to you, I challenge you to try it and reap the benefits for yourself and those around you!


Mike Lewkowicz

Go In the Direction of Your Dreams

In this busy world we sometimes lose focus on who we are, what we are really doing and why we are doing it.  We’ve all experienced going through the motions, which is mundane, boring and does not bear results on many levels.

Sometimes we do just need to STOP and smell the roses.  When was the last time you asked yourself, “What do I want out of life?”

If you don’t know where you are going, you’ll end up some place else.  You’re the blind leading the blind. Setting goals and having a vision is a key component of success in your chosen field, or in our case, in your fitness level.

Admittedly, I’m not the greatest planner, but planning and direction are two very different things.  Don’t get them confused.

If you have direction you can fail and still know which way is north.  You still have a road map to follow. Without direction, you are simply planning something, which means when it’s over it’s over; accomplished or not.

Direction is the key to success.

What do you think your conversion rate on planning successfully is?  Does it bother you if your plan doesn’t work out?  It shouldn’t.  There are so many variables that come into play in everyday life for every single person. Plans fall through, flat out. But, direction never dies! Direction keeps your moving forward towards a new plan if your previous plans have disintegrated.

It’s not surprising that planning doesn’t always work no matter how much time, research and energy is spent coming up with the “flawless” plan.  We aren’t capable of thinking of every possible scenario that could happen. Life is unpredictable.

If you know the direction you want your life to go, you will get there.

Yes, planning will help you and make the journey a little easier, but don’t be surprised when your plans don’t pan out.  And definitely do not let them discourage you either.

Even the greatest people in all industries have tried and failed.  The reason they succeeded in the end wasn’t because of their planning, but because they had their eyes pointed in the direction they needed to go and didn’t let failure detour that.

Here are a few tips to help remind you of who you are and the direction you want for your life:


This will slow your mind down and allow time for you to just be with you. This can help to cancel out everything else happening around you and eliminate your worries, at least temporarily.

Conscience Breathing

Paying attention to your breathing is huge. Slowing and deepening your breath has been linked to decreased cardiovascular risks, decreased heart rate, decreased depression & anxiety episodes and increased productivity levels.

Letting Go of Past Failures

No one is perfect. Do not dwell on past failures, look forward in the direction of your future goals.

Trying New Things

Keep it fresh!


No matter your religious beliefs, it’s always great to keep faith and pray to a higher power!

Quit Comparing Yourself to Others

This is your journey. It’s not fair for you to compare yourself to another person’s perceived success. Everyone is on their own journey.

Enjoy yourself. Enjoy your life with purpose and direction.  Don’t sweat the small stuff and dont forget to smile!

Mike L.

Mike’s Message: Getting Aligned with Your Goals

We all have goals set out for us, whether we choose to believe that is another story.  We have goals in mind each day; What we want to accomplish, how we want to treat ourselves & others, etc.  You may not write these goals down or necessarily keep them on the forefront, but they are still there daily.

We also consciously make long[er] term goals. Most often surrounding our finances, health and relationships.  Maybe even all 3? I admit, sometimes I can find myself on cruise control, but that doesn’t mean I don’t have an end goal in mind.  You may have experience this as well.

In regards to health and making goals, sharing goals with co-workers, friends, family and coaches is vital.  You have put your goals out there for the universe to hear. Yes, that offers room for judgement to be made, but what you want for yourself should always top the outside opinions you may hear.

As simple as this may sound, the key to goal-setting is sticking to your plan. Don’t give yourself a plan B. Set it, do it and love it!

For example, we have all known a talker; somebody who has big dreams about “what they are going to do” but fails to put the work in to achieve success.  The talker often causes us to instinctively make a judgement call on the validity of each claim they make.   Don’t be that “talker” when it comes to your state of health.

I believe that all humans can accomplish anything they put their mind to. If you put all of your focus and efforts into accomplishing something, I know you will find happiness at the end of the journey. But it will be just that; A journey. And you have to enjoy the journey in order to really reap the benefits of the final destination.

If you want to lose weight, do you think you “I eat pretty good” diet is going to help you lose weight? Do you think your “I try to take the stairs at the office” workouts are going to help you lose weight? That may be your starting point, because everyone starts the journey on a different level, but you have to advance to the next level – and quickly – to tackle your goals.

We control our destiny and our decisions.  You hold the keys and can make your life change, if you really want it. HERE are some great goal-setting tips that I think everyone can benefit from!

I believe in you, believe in yourself and you can defeat your giants!

What Is Body Composition? Look Beyond The Bathroom Scale!

Body composition requires you to look beyond the bathroom scale.

I was always told “You should never ask a woman how much she weighs, that’s very rude!”  I’m more of a progressive type of fellow, so call me rude, but for me to be able to help people reach their goals (ladies included) I have to know what our starting point is.

Also, in this profession, weight is a critical element of somebody’s state of health, mobility and injury risk level.  If you are overweight, it can wreak havoc on joints, causing wear and tear over time. Excessive weight can cause restrictions in organ placement and ability to move freely, not to mention the hundreds of chronic illnesses obesity is linked to.

It’s time we take this knowledge about weight to the next level. Weight alone is a very elementary approach to gauging health.  You have to see what that weight is made up of to truly discern a person’s state of health.  I’m talking about intra/extracellular water composition, skeletal muscle mass, body fat percentage, visceral fat and more!  This is what really matters and this information can easily be implemented in a personalized health and fitness plan. Not to mention, we have an amazing tool that tracks these measurements for us!

I have personally assessed and consulted people of all ages, races, gender, etc.  Not one of them was identical to another nor did either of them have the same story. They truly all were 1 and only; Unique, different, aspiring and amazing.  It’s a blessing to be able to have the job I do and to be exposed to so many different people, with a very similar goal, to obtain a greater state of health.  Now that 1 & Only Fitness has access to our very own InBody 570 we can take your personal assessment to that next level!


Through our body composition screening process we find out any muscle imbalances between right side and left side and top to bottom halves.  We also collect percent body fat percent, calories burned at rest, water levels, visceral fat level and we personally grade your InBody score with our targeted grading scale.

Take this hypothetical situation for instance.

I have two friends, Samantha and Abby.  Both weigh 140 lbs and are 5’8. Both are obviously females.

Samantha is an avid gym-goer at 1 & Only Fitness, watches what she eats, gets 8 hours of rest a night and is a positive and motivating personal to be around.

Abby, on the other hand, hasn’t seen the gym since she watched Rocky III, consumes fast food 4x a week, is usually complaining about the problems of the world and likes to sleep whenever she gets a chance.

Do you think these two 140lbs ladies look the same? Do you think they have the same body composition?

But they both see the same number on the scale! How can that be???

All weight is not created equal and it should not be treated equal.  Samantha is a very healthy, vibrant person who respects her body and mind. She takes the time to take care of herself so she can take care of others better.  She is 20% body fat and a role model.

Abby doesn’t lead the healthiest lifestyle and it reflects in her attitude.  She is 35% body fat.  Both these ladies weighed the same and are the same height, but clearly very different, based upon body composition.

The bathroom scale can be very deceiving to naturally “skinny” people, or ectomorphs.  It can actually hurt you in the long run to hold excess body fat percentages, no matter what the number on the scale says.

Body composition analysis is truly the only way to see that the weight you carry around every day is doing you good or brining you down.

We use the InBody 570, which is FDA approved medical device, to assess our clients in our consultations at 1 & Only Fitness.  Please stop by today to schedule your InBody assessment.

Let’s see what you’re made of!

How To Eat Healthy On-The-Go

Hmmm. What should I order?

It’s the universal question we all ask almost on a daily basis.  It’s a more complex question than what it may seem.  What are you really ordering?  Unfortunately a lot of “food” is not truly food nowadays, and it’s actually become a challenge to eat healthy.

 What?!?! Chili cheese nachos aren’t real?!  They sure taste real!

Looks and taste can be deceiving, my friends.  About a week ago, Justin blogged about Subway’s hazardous ingredients, please read if you haven’t, it was eye opening.

Funny enough, Subway came out with a new commercial promoting chicken with, get this, 100% real chicken and real ingredients!  What the hell was the chicken made of before?  This isn’t the first time restaurants and agriculture companies have lied to us with BS ingredients.  Remember the “pink slime beef incident?”  I thought beef was beef and chicken was chicken?  Unfortunately, it’s not that simple anymore. And to be honest, it’s quite alarming.


These sham ingredients in food, especially when consumed on a weekly basis, can cause chronic diseases, cancer, heart disease, and really bad attitudes. The last one especially!

Have no fear, we will uncover 3 food choices at local venues so you can be sure of what you are consuming and make wise choices when you eat out at a restaurant. This is how you eat healthy on the go!


We will start with my FAVORITE restaurant, Qdoba.

I eat here very often because of the freshness, nutrients provided and of course convenience. There are 2 Qdoba restaurants within 5 minutes of the gym so it’s a no-brainer for me.  Qdoba is kind enough to publish allergens and ingredients on their website, making it easy to see that a lot of their meals can be made healthy.


My recommendation at Qdoba would be Burrito in a bowl including:

2 scoops Black Beans

2 scoops Pico de Gallo

1 heaping scoop of Guacamole

1 handful of Lettuce

Cholula hot sauce… and lots of it.


This is my go-to meal. It’s always hot, nutritious and delicious! Notice there is no chicken, no carne asada, no tortilla, no queso and no chips. Those are all extremely tasty ways to turn your beautiful, healthy burrito bowl into a disaster.


If you reference the ingredients lists linked above, you’ll see that all of the options in this bowl are all pretty much in their natural state, which is how food should be enjoyed.


Black Beans: Black Beans, Red Onions, Cumin, Water, Lime Juice, Salt

Pico de Gallo: Tomato, Red Onion, Jalapeño Pepper, Cilantro, Lime Juice, Salt

Guacamole: Avocados, Red Onions, Cilantro, Jalapeño Peppers, Lime, Juice, Salt

Lettuce: Lettuce


There’s no fillers, artificial ingredients or dangerous chemicals in my bowl. You should be able to say the same!



Next up is ANY salad bar at a health food store such as Earthfare, Fresh Thyme, Fresh Market or Whole Foods.


This is a very simple and convenient option for you on-the-go eaters.


Tips for success:

  1. Eat as many vegetables as you like
  2. Put some egg on your salad
  3. Make your own dressing, just so you know what you are eating

1 tablespoon Extra Virgin Olive Oil

½ tablespoon Raw Organic Apple Cider Vinegar

Salt & Pepper to taste. Add ½ tablespoon of Raw Honey for sweetness.


This will always be a winning combination, just make sure you trust your grocery store with the ingredients!


Lastly we will cover all major restaurant chains, as well as local diners and dives.

Unfortunately, the menu is made up to satisfy your taste buds and most of the time nutrition isn’t taken into account.  So that leaves us with the option to “order off the menu,” which is fine.


No matter what the menu says, just remember some of these tips when ordering and the restaurant will be happy to accommodate your preferences.


  1. Get your meat grilled or blackened.
  2. Order sauces, if any, on the side .
  3. The hotter the better.
  4. Order steamed veggies.
  5. Order water only.
  6. Skip dessert. If you must order, grab some seasonal fruit to satisfy your sweet tooth.


You can’t count on food companies to have your best interest at heart, making a profit is the only motivation for most large companies.  You have the power to make the choice and control your health.  You do have choices and if you don’t help yourself, you shouldn’t count on anybody or company either.


Cheers to your health.  You are worth it.

Mike L.

7 Common Exercise Mistakes

Exercise can be fairly intimidating to those starting an exercise routine and to those who have been trying to meet their goals for a while.  Exercise and fitness is at its tallest height of popularity, which is good and bad.  Its great that we are realizing the importance and benefit of physical exertion and activity and research backs up these claims page by page.  Its bad because, there are a lot of “experts” out there that aren’t qualified as experts, just self proclaimed because they have biceps.

Through social media you are able to view many people in great shape, that are throwing out advice for the masses on how to workout, what to do, and what supplements to take.  This can be a very dangerous road for the new exerciser because of the information overload. Information overload can lead to confusion and exercise mistakes.  Just because Joe Liftalot has a 6 pack doesn’t mean he “knows” the right exercises to do for you and your body.  A picture says a 1000 words but there is 10,000 other words that cant be expressed in a photo alone.

Dr. Mercola is a well respected health expert and has been pumping out good infuriation to the public, from a holistic approach, for years.  Anything from water and hydration to pollution in your environment, Dr. Mercola has an extensive knowledge of health & wellness.   He is a trusted resource by me as well as thousands of other fitness professionals, he’s also backed up by powerful research and delivery.  He just recently published an article on his website called “7 Common Workout Mistakes Beginners Make” which I believe is a great and important read!

The Huffington Post and Mens Health recently featured some of these common mistakes as well:

  1. You skip the warm-up

  2. You avoid strength training

  3. You don’t do flexibility training

  4. You miss out on the advice of a fitness trainer

  5. You overdo it

  6. You think you’re too old

  7. You think running is the only form of cardio


Number 6 & 7 are my favorites, and by favorite I mean those are the ones that annoy me the most.  I’ve heard some form of these issues at least 500 times a piece.=, but I believe it simply comes down to “training smarter and not harder.” Have you made any of these mistakes on the list? If so, come by the gym and ask me or any of our trainers how you can correct the issue moving forward! That is why we’re here!

Respect your body in 2015.  You are worth it.

-Mike L.

Superfoods 101

I am really excited for you to be reading this blog about one of the most important components of good health and nutrition!  What is a superfood?  There is a lot of confusion on what actually qualifies as a superfood these days, it seems like new “superfoods” pop up every year. I want to give a brief overview on the subject and break it down for you to see what truly makes the cut!


  1. Can’t be a processed food, just living, raw foods.

  2. Must contain a dozen or more unique properties, naturally.

  3. Must be organic.

As long as the food you are eating falls into ALL three categories, it can be classified as a superfood.

Superfoods are just that; SUPER FOODS.  The difference between superfoods and normal produce is blatant to see. Think of normal produce as a Ford Taurus and superfoods as a Ferrari. Both are acceptable, but which would you rather drive?  A Ferrari, of course! Superfoods are the highest quality produce around and are truly worth the money you spend, right down to the last cent.  Superfoods are packed with vitamins and minerals that will help to draw energy, recover better and keep you full for longer! This is a winning combination for improving your nutrition game.

These are the top 10 Superfoods, according to David Wolfe, and I also concur:

  1. Goji Berries

  2. Cacao

  3. Maca (root)

  4. Bee Products(LOCAL Pollen, Honey, Royal Jelly and Propolis)

  5. Spirulina

  6. AFA Super Blue-Green Algae

  7. Aloe Vera

  8. Hemp Seed

  9. Coconuts

  10. Marine Phytoplankton

All of these are the cream of the crop, gold standard of the planet!  You truly can tell a difference when you help to incorporate these different elements into your diet.  Sorry but yams, oatmeal or avocados did not make the cut.  All of these foods are good for you but failed to make the list because the nutritional punch theses pack are 2nd class to the top 10 superfoods.

One of my FAVORITE shakes to make is appropriately called “Mike in the Morning

10-12 oz almond milk

1 scoop vegan protein blend

2 T. hemp seeds

1 T. maca root

1 T. cacao

2 T. peanut butter

dash of cinnamon

Mix this bad boy up and you have yourself 3 superfoods in 1 cup.  It’s guaranteed to taste great, keep you satisfied longer and increase energy.  Do your own experimenting and you will find yourself in a great new world of different foods that are geared to help your health day to day.

Have a great week everybody and remember you are worth it!


(Info sourced from “Superfoods” by David Wolfe)

1 & Only Fitness Member of the Month: December 2014 – Megan Richmond (Guest Blog Post)

It’s a new year and we decided to implement some new changes here at 1 & Only Fitness! One of those changes is our Member of the Month program! Every month, we’re going to highlight a member that has really impressed us with their hard work and dedication to their fitness goals.

We take numerous factors into consideration when choosing a member of the month because ALL of our members work so hard day in, day out. It’s extremely difficult to narrow it down to just one person, but that’s not necessarily a bad thing. At the end of the day, we want this “award” to mean something! We want YOU to WANT to be Member of the Month.

With that being said, we’d like to acknowledge that the FIRST 1 & Only Fitness Member of the Month is:

Megan Richmond


We notified Megan a few days ago and asked her if she wanted to share her story in a guest blog post, and she agreed to do it! Please read and share her story below.

This is a guest blog post from our December 2014 Member of the Month, Megan Richmond.


In the summer of 2011, after several trips to the pool in my uncomfortable and too small swimsuit, I decided it was time to make some changes. I made an appointment to meet with Mike (Lewkowicz) and at this point I wasn’t really sure what I had gotten myself into. I showed up to the appointment but I was more nervous than I had ever been for anything else in my entire life. I knew he was about to ask me questions I didn’t want answer out loud! As any good trainer would, Mike asked me about my current and past health/weight and what goals/expectations I had for the journey.

Mike gave me no opportunity to let my nerves get the best of me and back out. We met on Tuesday and my first training session was Thursday night! Everything I did in the first workout seemed difficult, all the way down to the stretches. I was sore in places I never knew could be sore, but I couldn’t wait for the next workout! I eliminated foods, I added different foods, I wrote every morsel of food I ate in my food log… I lost nearly 50 pounds in my first 6 months.

The success on the scale made it easy to look forward to the next session. It was spring of 2012 when the first plateau came. I got discouraged and Mike said it was time to change the nutrition plan again. Six months into the journey and I felt like I had sacrificed so much already, I lost 50 pounds following that plan, why did it stop working? I kept up the workouts and cardio but I really struggled with the nutrition. My results suffered because of my struggle to commit. I battled back and forth losing the same 20 pounds for more than a year. Mike finally convinced me to make changes to my food plan and I lost those 20 pesky pounds for the last time.

As I got smaller the pounds became harder to lose. At this point, two years after starting my journey, I had met AND exceeded my original goals set with Mike in that meeting in 2011. I had a choice, I could continue to make myself healthier and raise the bar or I could be content with how far I had come. I talked about changes but I didn’t act on them. I continued to workout with Mike and he continued to tell me I had to get real with my nutrition if I wanted to lose the body fat!

Thankfully Mike never gave up on me! Mike gave me the challenge of a lifetime in March 2014. He asked me to commit to my nutrition and follow his meal plan strictly for 6 weeks. Looking back, I now know he tricked me with that 6 weeks statement. Once I had done exactly what the meal plan said for 6 weeks, my body (and mind) had adjusted. Week 6 became week 10 then week 16, the weeks passed and the inches and pounds fell off. I had finally ‘caught the bug’ and became fully committed.

I joined 1 & Only Fitness as soon as the doors opened and I haven’t looked back! Mike helped me get healthy and 1&Only is helping me stay healthy! The expertise available in the gym has multiplied. The new training staff at 1 & Only all bring their own unique fitness twist to the gym. Not only do I continue my regular personal training sessions with Mike, I now join the group training sessions, Straps & Bodyweight class, Boot Camp and Zumba!

I have lost more than 80 pounds in the last three years and cut my body fat percentage in half. I have set goals, changed goals, met goals and set new goals. I have worked hard and eaten clean. I have had the support of Mike every step of the way! I can’t thank Mike and the trainers at 1 & Only Fitness enough for the continued support  to help ME reach MY goals!

What The Trainers Have To Say About Megan


Megan is such a dedicated hard worker. Whether it’s 6 AM or 6 PM, studio class or personal training, she’s in the gym giving 100%. Her work ethic motivated me to work harder in the gym, both as a trainer and during my own workouts. She has had great results, but will not settle. She wanted to keep getting better each and every day. I truly applaud her for that.


I’ve only known Megan for a couple of months, but one thing I know for sure is that she does not give up! It could be 5 AM, dark outside, with snow on the ground and you’ll still find her at the gym with a smile on her face and a positive attitude. She’s a bride-to-be in March and OH BOY is she doing to look GREAT!


Megan is a very inspiring individual! I’m impressed by her positive attitude and relentless work ethic every day. She’s come so far during her fitness journey and refuses to settle, she’s always trying to improve. I really appreciate her approach to fitness and can’t wait to see all of the future success she has in the gym.


Megan’s transformation has been nothing short of amazing!  She has a fun and great attitude towards life, plus, Megan is very diligent with health outside of the gym.  She has learned how to exercise and make wise choices that always fit into her plan. We are very proud of her accomplishments.  Everything is planned out, borderline OCD :), but that is why Megan gets results.  She thinks and plans about what she is doing and what needs to be done to make her healthy and feel great!  You are motivation to me Megan, thank you!


Megan is one of those people that brings a smile with her every day. It is not only her success in the gym that is inspiring but the attitude she keeps while doing so. She has an unwavering dedication to the cause and is the type of client that makes me remember why I chose to do what I do. We all have days we don’t feel like getting in the gym and putting in work (yes…even us trainers), but she is the type of person to light a fire under you when she walks in the door to hold you accountable. Megan is a testimony to what we are all about at 1 & Only Fitness and her presence and success as a client will be the foundation of our success as a gym.

Stay tuned for the next Member of the Month announcement. It could be YOU!