1 & Only University: The Perfect Fitness Deal for College Students Home for the Summer!

Welcome home, college students! We hope you had a great year at school. If you’re looking to join a next-level, one-of-a-kind gym while you’re home for the Summer then you’ve come to the right place!

We have designed a special offer to college students only:

  • $30/month Membership
    • $1 per day
    • Over 30% off original price!
  • NO Initiation Fee
  • NO Contracts
  • 15% off all Personal/Group Training Sessions

Let’s compare some of your other options:

1 & Only FitnessPopular Nearby GymPopular Crossfit Box
Membership Price$30$29.95$120-$165
Initiation Fee?NO$99.00NO
Student Discounts?Over 30% off membership. 15% off all training packages.None listed on website or at location.Student memberships start at $100.

We’re already seeing new members from colleges all across the country! Come represent your school and get fit for the Summer! Drop by the gym, bring your student ID and you’ll be ready to go!


Guess That Workout: Which activity did I do to burn these calories? *UPDATED*

This contest ended April 29, please find the answers below. Winners have been contacted! Good luck on the next “Guess that Workout!”

Find the Answers Here!


Is Workout A:

A) Leg Day

B) 5 mile walk with puppy

C) Mowing the lawn

This was just some good ol’ fashion yardwork! Cut the front and back in under an hour. My lawn is about 7,000 sq ft, in case you’re curious of what YOU might be burning when you mow and wanted to put it into perspective.


Is Workout B:

A) Leg Day

B) 5 mile walk with puppy

C) Mowing the lawn

Ahh, gotta love leg day! It’s a good thing I cut the yard before working out my legs, because the day after this workout was pretttttty rough.

Guess that Workout

Let’s play a little game called Guess That Workout! Here’s how you play:

  1. Look at the two photos presented below. The data is taken from my Microsoft Band, which measures heart rate, calories burned, length of workout and a ton of other useful statistics (that I left out of the pics).
  2. Try to match the workout options to the data in the pictures.
  3. Submit your answers and if you get them both correct, you’ll receive $1 off your next post-workout smoothie!


Is Workout A:

A) Leg Day

B) 5 mile walk with puppy

C) Mowing the lawn


Is Workout B:

A) Leg Day

B) 5 mile walk with puppy

C) Mowing the lawn

Guess That Workout Below:

You May Never Eat Fast Food Again After Reading This

I recently came across this story and was pretty blown away by it. Back in 1995, two pals from Australia decided to hang on to a McDonald’s burger that their friend didn’t eat.

They hung on to that burger for 20 years. The burger was locked in a wooden box and left to rot for the past two decades, but when they revealed it a few weeks ago… it was fine.

The burger literally look brand new, like it was purchased that day.

There is no rotting, no signs of age, no mold… nothing at all! What on earth does McDonald’s put into their food that would keep a cheeseburger in tact for 20 years and counting?

It really makes you wonder. Maybe you will rethink it the next time you’re craving fast food.

What Is Your Body Type?

When it comes to starting a new exercise program and/or nutrition plan, it’s not a one size fits all process. For me, as a trainer, many specific factors go into consideration when I create the programs that I present to clients. For you, as a fitness enthusiast, the selection process should be just as precise.

You need to follow a program that is right for YOU. Nine times out of ten, what works for one individual will not work as effectively for the next.

Although we all have very different genetics and body types, the human body can be classified by these three basic body types.

  • Ectomorph
  • Mesomorph
  • Endomorph

Check out the illustrations below from Bodybuilding.com for a general overview of what each body type looks like!


  • Narrow hips and clavicles
  • Small joints (wrist/ ankles)
  • Thin build
  • Stringy muscle bellies
  • Long limbs

  • Wide clavicles
  • Narrow waist
  • Thinner joints
  • Long and round muscle bellies

  • Blocky
  • Thick rib cage
  • Wide/thicker joints
  • Hips as wide (or wider)
    than clavicles
  • Shorter limbs

Bodybuilding.com‘s Paul Becker has recently launched a body type test that you can take and find out which body type you are. By finding out whether you’re an ecto, meso or endomorph, you can better understand your body and what it needs to function optimally. Head over to their site and take the quiz by clicking the button below!

Photos and sources: Paul Becker, Bodybuilding.com

570-Pound Man Commits to Finishing a 5K Per Month in 2015

If you’re struggling to find motivation, this article will do the trick. There’s an incredible news story going viral right now about Derek Mitchell, a 34 year-old man from Missouri who has made a commitment to finishing one 5k race per month in 2015. Derek weighed 570lbs on January 1st, 2015 when he decided to make a change in his life. He vowed to give up soda, adopt a healthier diet, add exercise to his daily routine and finish one 5k race per month.

“I decided that, starting in March, I would do at least on 5K each month for the rest of the year,” Mitchell, told Runner’s World Newswire.

He’s stuck to his word and plans to get stronger with each race. Derek want’s to shed about 250lbs this year and improve his race completion time by 5 minutes each month!

Last weekend, at the Kansas City Big 12 Run, he completed his first 5k of the year. With the entire crowd cheering him on to through the finish line, Derek finished in 1:27:44 and sparked one of the most inspiring stories of the year.

“Originally, I started this for myself because I needed to get healthy,” Mitchell said. “But it’s amazing the way you can inspire people to get up and get moving just by doing something simple like finishing a 5K.”

Inspiring is right. Derek Mitchell has redefined his possible. What’s stopping you from doing the same?

1 & Only Fitness Featured On Thumbtack!

For those who may not be aware of Thumbtack, it’s an incredible website! Thumbtack is a new way to hire local services. Instead of wasting time searching, browsing and playing phone tag, just tell Thumbtack what you need. Thumbtack delivers multiple quotes from their network of vetted pros within 24 hours. They can help you maintain your home, plan your events, learn new skills, improve your wellness and much more! If you need a service, they’ll have a pro. By connecting local professionals directly with new clients, they are empowering more than 250,000 talented pros to grow their businesses.

We’ve been lucky enough to have a feature article on Thumbtack recently! Head over to their website to give it a read! We hope you enjoy!

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!

Write us a review. We’ll reward you!

The holidays have passed, but we’re still in the mood to give some gifts! We have 3 gift packages just for you, check them out below.

1) Write us a review on Google, Yelp or Facebook and you’ll receive a FREE 30 minute personal training session.

2) Write us a review on 2 of the 3 (Google, Yelp or Facebook) and you’ll receive a FREE 1 hour personal training session.

3) Write us a review on all (Google, Yelp AND Facebook) and you’ll receive a FREE 1 hour person training session AND a 4-week customize fitness program.

Let us know once you’ve written your reviews! We’ll validate the review and reward you with the training session! You can let us know when you visit the gym, tweet us, Facebook message us or send an email to justin@1andonlyfitness.com!




Google Reviews

#iDo52: What have YOU done lately?

It all started when I saw this post on Twitter.

Pat Kraft is a long-time friend of mine. I’ve known him since the 5th grade, when his mom was our Sunday School teacher at Holy Spirit Catholic Church. We grew up playing sports with and against each other, he’s actually one of the best baseball players in the history of the Hoosier Heritage Conference.

Ever since I can remember, we’ve both had extreme ambition to do great things, that’s something that kept us close all these years. When I saw this post, I immediately wanted to know what he was talking about. I knew that it would be something I’d take interest in because, well, Pat is kind of a genius.

So I inquired…

As promised, I received a text a few minutes later. I read it. I loved it. Here are some excerpts that sparked my interest in #iDo52.

I’m making 52 personal promises to myself and going to try to document the whole process via iDo52.org and social media.

This already sounds like something awesome to me, but there was more.

I’m adding a “doers” tab to the site, so others can add their list of tasks they want to accomplish this year. It can allow others to get involved and hold themselves accountable for living the life the want to live.

As you can see, this is a brilliant idea. The best is yet to come…

I just was sick of being 25 and always having an excuse for why I couldn’t do something, I wanted to stop wishing I could do something and just it.

Seeing Pat say this blew my mind. Pat has more friends and business connections than anyone I know. He played college baseball, had an successful career, graduated and took a great job that landed him in the beautiful Southern region of the USA. Pat has this life thing pretty well figured out so far, in my opinion. But here’s where it gets even more awesome. He’s not satisfied. He will not settle for good, because he knows better is out there. He knows he still has goals to achieve. I love people like that. Megan Richmond, our member of the month, is like that too and she’s 80 pounds down and counting!

Do you see the theme here? My buddy Pat and our good friend Megan are just the in the beginning stages of their journey. These two embody what we stand for at 1 & Only Fitness. What do you see plastered all over the walls of our gym? 1 Life. 1 Body. 1 You.

We encourage every member to make the most of their one life, in and outside the gym! Pat’s #iDo52 campaign in his version of giving up the good, to go after the great.

So, why am I telling you all this?

I checked out the #iDo52 website and was amazed by the range of goals that Pat has set for himself. I got to #46 and saw my name; “Do a workout with Justin Ochoa.

Immediately, I got chills down my spine. I am honored to be a part of this list, but most of all, I now feel responsible to do my part for this campaign to grow into something huge. This is a special idea and I fully believe in it. So, I want to challenge YOU to do something! Anything!

Visit iDo52.org and become a doer. Join the movement. Challenge yourself to achieve great things you’ve only dreamed about. Here’s how you can start.

  1. Visit the website and check out Pat’s list.
  2. Create your own list.
  3. Submit your list via email (Ido52Info@gmail.com)
  4. You will be given your own personal page under the “Doers” tab on iDo52.org
  5. Share your experiences on any and all social networks using #iDo52

Final words: Pat has no idea I’m writing this. I want him to find out but I don’t want to tell him. I want him to find out by YOU sharing it on your social media networks, sharing it within your office via email, forwarding to friends & family, etc. I want him to receive a ridiculous amount of lists to his email address, from people he’s never heard of.

Let’s make this BIG. Let’s all do something inspiring and participate in #iDo52.

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!