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:

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!

Client Testimonial: Nadine J. is excited about her improved mobility!

Here is a quick client testimonial from Nadine! Nadine came to us back in September 2014 and has since had a back surgery to fix a long-term injury that has been causing her pain for many years. After the surgery, Nadine wasn’t getting her flexibility and mobility back as fast as she had expected. Physical therapy wasn’t getting the job done and the exercises the hospital gave her weren’t of much help either.

Nadine decided to come back into the gym and work on her mobility with us! A few months later, she’s made tremendous progress and is well on pace to be more mobile and more flexible than she was pre-surgery!

We’re glad Nadine is here at 1 & Only and we’re so happy to see her getting the results she desires!

The Importance of Hip Mobility

Last week, I highlighted mobility, and why I believe it is so important to your health. If you missed out on that, you can read it here. This week,  want to focus a bit deeper on the mobility in your hips! Let’s get started!

The hip girdle has a complex assortment of muscles, ligaments, tendons, fascia and bony articulations all working together to provide advanced mobility and movement. It is a fascinating region of the human body that can provide great ease to movement if all parts are working together correctly. Achieving and maintaining great hip mobility takes time, but it is crucial to your health and physical well-being and becomes increasingly important as you age. Having full range-of-motion (ROM) at the acetabulum can increase performance and increase explosive movements that originate at the hip.

When mobility is impeded at the hip there are many injuries that could occur both superior and inferior to the joint. Take the squat, for instance. When mobility is limited the chance for a lower back injury drastically increases. Individuals will compensate (with bad form) by recruiting lower back muscles to lift the weight. Similarly, tightness in the hip abductors (primarily the tensor fascia latte and the gluteus medius) can cause the IT band to serve as more of a static stabilizer on the lateral aspect of the knee when the stability we really want at the knee joint is anything but static. (However, this become more of a strength issue in the TFL and the Glute Med (and other secondary abductors) as well as the external rotators of hip which we will discuss next week!)

So getting back to mobility – we really do not tend to think about or work on it until it is too late and an injury has occurred. At this point it becomes a long process of finding the problem area(s) and correcting the movement. This is not a short process, particularly after an injury. There are very few individuals who have great hip flexibility and mobility; so we all have room for improvement. Having your (natural) functional movement patterns examined prior to starting any workout plan is the key to success when it comes to hip mobility. After all, the key is to build strength around the joints. However, we want to strengthen the correct movement patterns, not further solidify and strengthen incorrect movements as this will only make it more difficult to correct.

For me, it all begins and ends with the hips. “Bad” hips can cause issues throughout the entire body. Many of the problems in the lower extremities as well as the torso originate and stem from mobility, flexibility, and strength issues in the hip region. The Functional Movement Screen (FMS) can reveal some underlying issues throughout all of the major joints in the body and can help your trainer build a program for you based on weak areas and areas of limited mobility or flexibility.

We, as humans, were made to move efficiently and effectively. It is through activities such as driving, typing, texting, and SITTING (the list goes on) for extended amounts of time that we train our bodies to move ineffectively and inefficiently. Sadly, activity levels are continuously dropping in the US due to the technology that enables us to accomplish nearly any task without having to move 2 feet in any direction. Advances in technology are great, but let’s not let it inhibit what we were made to do…MOVE!

Have a blessed Christmas and Happy New Year!


The Importance of Exercise Form

Exercise form is extremely important, but why is it one of the first things we sacrifice just to “get it done?”

This is one question that I’ve been trying wrap my head around for a long time now.  Before we created 1 & Only Fitness I would go into gyms on a consistent basis and see fellow gym goers exercising, looking like they are violently possessed and seconds away from cracking a vertebrae. That is not my idea of an effective workout. To me, it looks like the risk definitely outweighed the reward. My opinion on this matter is solely based upon these fellow gym goers’ lack of results or just never seeing them workout again!

Exercise form is a crucial part of safety and body development for avid exercisers.  Understanding how your body is supposed to move rather than forcing movement to “get it done” will guarantee the results you want. Actually, you’ll probably see your results in half the time when using precise technique. You’ll aslo greatly decrease setbacks such as injury.

Let’s look at this scenario:

We’ve all been at the gym when there is a dude bench pressing, right? When he’s finished trying to lift more weight than he should be lifting, he places his hand on his shoulder, moving his arm in a seemingly painful windmill type motion. C’mon, like that’s going to help with the injury you feel from your bad form!

All of this can be avoided by learning, implementing and practicing proper form rather than stroking your ego in the gym just to “get it done.”  A great testing tool to help you achieve and maintain proper form is a mobility test called The Functional Movement Screen (FMS).  We use this tool to assess our clients and members from an anatomical standpoint.

The test lets us know of any mobility issues, muscular imbalances, flexibility restrictions or lack of stability.  99% of injuries occurring in gyms is from the lack of proper form.  Bad form one time will not (in most cases) cause injury, but that repeating that improper from time after time will eventually catch up with you. When it does, this can cause setbacks.

Sometimes you must sacrifice the completion of the desired 12-15 reps, to focus on proper form, which is exponentially important for avoiding setbacks and injuries.

Who likes setbacks?  I personally like accomplishments, it suits my spirit best.

You can accomplish your goals, prolong and preserve your body many years longer with proper form. Or… you can wreck your joints and spine because you chose to sacrifice good form strictly to “get it done.”

The choice is your and may the odds forever be in your favor.

Please exercise safe, smart and suitable for your goals and your body. Come in and see us anytime and we’ll develop a plan and goal system tailor-made for you. With the holidays approaching, give us the goal of joy. The joy of seeing you reach your goals!

One life, one body, one you.


“Mobility? Who cares… I just want to lose the weight”

I hear it all the time, “Who cares how I am moving, as long as I am moving, right? I just want to lose weight.”

At the front end of that argument, I would agree – any movement is better than no movement. On the other hand, you don’t go to work every day just to pass the time and collect a paycheck, do you? You are expected to complete tasks fully AND correctly. Your boss demands it and your job depends on it. How you choose to move is no different. Having full and healthy range-of-motion (ROM) is the key to living injury free, maximizing performance and prolonging independent living in your later years.

Joint mobility exercises involve moving a joint through its full ROM without pain. Slight discomfort is okay as this discomfort lets you know where your limitations lie. It is important to do mobility training when learning new, multi-joint exercises such as the squat or the lunge. Limitations in your mobility can keep you from proper form and further expose you to injury – delaying you from reaching your goals.

For those new to exercise, having a trainer watch your form to locate any limitation or discrepancy in mobility is important before progressing and proceeding with any routine. Mobilizing THEN strengthening around the joint is the way to go for long term health benefits. Locating these problem areas now, rather than later, will give you more time to correct the movement and get you on your way to using your body the correct way.

With mobilizing joints and correcting other problem areas, there is rarely a “quick fix.” Be prepared to work at these problem areas during your period of “correction” without getting overly frustrated about veering from your current routine. Likely these problem areas and immobility’s have developed over the course of many years so don’t expect them to be corrected in one session. Take the time to build your form, your technique and yourself the right way.

Rome wasn’t built in a day, but it was built to last.

Tune in the next couple of weeks to read more on mobility and flexibility and how important these two factors are to your overall health.

In Good Health,