The Ketogenic Diet For Beginners

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Keto Diet Tips and Macros

Just what is the “keto” diet?

At One Fitness Camp we don’t believe in extreme diets since successful and healthy weight loss is achieved by long term lifestyle and nutritional changes that don’t deplete your body from nutrients. However as the ketogenic diet is currently trending we will review the basics and analyze what is the keto diet.

If you’ve noticed a lot of press about a “new” diet recently, one that supposedly will make you lose weight quickly and keep it off, you’ve likely been hearing about keto. A ketogenic diet is one that eschews carbs and sugar for meat, eggs, and vegetables. Though it’s similar to a “paleo” diet, keto allows high-fat dairy, making cheese and cream accessible, which for some people makes it easier to follow.

The thing, however, is that keto isn’t “new” by any stretch – in fact, doctors have been using a ketogenic diet plan to treat childhood epilepsy for over 100 years. Not only does it effectively and safely treat the epilepsy, but the kids are healthy, with no ill effects from the lack of carbs.

So then what does the keto diet entail?

It requires you to restrict the intake of carbs below 50 grams a day. This restriction induces a state called “ketosis” in the human body, where your body shifts from using glucose as fuel to using ketones. Ketones themselves are derived from the breakdown of triglycerides (fat, essentially). Your entire body can utilize these ketones for energy, and in fact some parts actually function better in ketosis, like the brain and heart.

The primary benefit of the state of ketosis is that your body utilizes its fat stores more efficiently. When your body is a sugar burner, it keeps insulin levels high, storing most fat and much of the carbohydrate you eat. This creates a cycle of weight gain that can eventually lead to “insulin resistance”, and eventually to type 2 diabetes.

When your body is a fat burner, it gives insulin a chance to reset, and your body’s insulin response to return to normal. As cells become less insulin resistant, systemic inflammation goes down. This reduces the biomarker A1C, which when elevated is a classic hallmark of cardiovascular disease and diabetes, and is generally a bad thing. In addition, as a fat burner, your body will naturally decrease hunger, because the cycle of sugar spiking insulin is what drives out-of-control hunger and leads to weight gain. Without that cycle, your body’s natural hunger cues can return, making it easier to eat less, and begin the process of losing excess weight and healing.

Ketogenic Diet Breakdown

This sounds great, how do I start?

Since keto is about restricting your carb intake, the best place to begin is by cutting out carbs. This can be done gradually, or drastically, and both approaches have benefits. Regardless of how quickly you lower your carb intake, the target amount is around 50 grams a day.

While any diet that is under 100 grams of carbohydrate a day will eventually put you in sustained ketosis, restricting your carbs under 50 grams virtually guarantees that you will be in ketosis quickly and reliably. In addition, 50 grams is restrictive enough that you won’t be tempted to add in sugary treats, a random potato, or a slice of bread – the limit simply doesn’t allow for that.

Gradual carb reduction

If you want to lower your carbs over a longer period of time, the best thing to do is figure out your average carb intake for a day, and then lower it by 20 or 30 grams a day over the course of 7 days. This helps you ease into what can be a jarring shift in your eating habits, especially if you’re very carb addicted.

The benefits to gradual carb restriction are:

  • Easier to maintain initially
  • Reduction in the “keto flu” symptoms (more on those in a later paragraph)
  • Better adjustment to ketosis if you’re an athlete

You won’t see the quick results this route, but in some cases, gradual carb restriction just works better for some people.

Drastic carb reduction

For most people who start a low carb, ketogenic diet, the route they follow is one where they drastically restrict carbs immediately, and keep their intake low for at least 2 weeks. A maximum amount of carbs around 20 grams a day for 2 weeks, in a period called “induction”, is the standard. While the quick, sudden reduction in carb intake can be jarring, it’s exceptional in producing the benefits of ketogenic eating in a short time. The benefits include:

  • Very fast weight loss – sometimes 15 pounds in two weeks
  • Reduction in bodily inflammation
  • Quicker transition to being “fat adapted”, where your body prefers fat as fuel (fat burner mode)

The best way to officially start should look like this:

  • Map out a meal plan that allows you to stay around or below 50 carbs a day
  • Choose your start date, and the night before, stop eating at 8 or earlier
  • Add in about 30 minutes of exercise a day, even if it’s just walking. This helps your body burn up stored glycogen in your liver and muscles, making ketosis happen faster
  • Remove all temptation foods from your house – breads, pastas, or anything else you might eat that’s carb-laden
  • Remember that ketogenic eating is high fat, low carb, moderate protein, so don’t be afraid of butter, coconut oil, olive oil, etc. Replace your old vegetable oils with healthy fats

When your body is a sugar burner, it will convert some of the carbs you eat into glycogen to store in your liver and muscles. During the first couple weeks of keto, it will burn up all the glucose in your blood, then scour out the glycogen you’ve stored. Once that’s gone, your body will release a lot of water, so you’ll be heading to the bathroom a lot. This is because glycogen is stored in your body within water. Once you don’t have glycogen to store, your body doesn’t need all that excess water, so you’ll notice a lot of reduction in bloating. This will also cause some dramatic weight loss, and even though it’s all water, you’ll still lose quite a bit of fat those first 2 weeks, so it’s great encouragement.

What are the benefits of the state of ketosis

Ketosis, in addition to being the most efficient fat-burning state your body is capable of, has an array of positive effects on nearly every system within you. This makes it a powerful tool for overall health, even if you don’t have excess fat to lose.

Because processed foods, particularly sugar, cause system-wide inflammation, the most obvious benefit is that by cutting them out, you reduce that inflammation. While most immediately this leads to a reduction in symptoms from gout, arthritis, potentially fibromyalgia, and other inflammatory diseases, it also has a dramatic effect on diabetes and heart disease as well. Lowering that inflammation means your body can heal your veins and arteries, where plaque builds up and can lead to heart attacks or strokes.

The state of ketosis also stops the cycle of blood sugar and elevated insulin. This can treat or even reverse type 2 diabetes, and make type 1 more manageable.

A keto diet is also incredibly muscle-sparing. Typically, your body will scour itself for glucose if you’re in sugar-burning mode, which can lead to muscle breakdown when you restrict calories. Keto avoids this by making fat your primary fuel source; it doesn’t need to break down muscle for glucose, because it needs so little of it.

Some tips to get started with the Keto diet

Keto provides a wealth of benefits for weight loss and health, so you’re probably excited to get started. Here are a few parting tips to make transition easier!

  • Stay hydrated – your body purges a lot of water on keto, so make sure you’re drinking it all day!
  • Salt is your friend – because your body purges all that water, you’ll lose sodium. This can account for the “keto flu” people experience. The headaches, fatigue, and nausea can be alleviated to a degree by increase your salt intake
  • Don’t be afraid of fat! Add coconut oil, butter, ghee, bacon grease, and other healthy saturated fats to your diet
  • If you’re not hungry, don’t eat! We’ve been trained to believe we need 3 meals a day, but if you aren’t hungry, your body will simply use stored fat for energy.
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13 Tips for Successful Weight Loss

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One Fitness Camp

Weight Loss

Weight loss is tricky and can be frustrating. Depending on your age, and current health factors, losing weight can be challenging. Use these tips to help you lose weight or maintain a healthy weight.

1.Make A Commitment

The very first thing you have to do is make a commitment. If you’re not ready to lose weight, you’ll say you’ll start a diet or eat healthy a specific day. When that day rolls around, you will put it off until a later date. To break the cycle, make a commitment, one that works for you. It’s tempting to make a commitment to the same things your friends are, but don’t give in. The commitment has to be about you and the goals you want to achieve.

2. Create Short-Term Goals

Setting goals are important. Short-term goals are the ones you need to set for one day, a few days, one week, two weeks or one month. Weight loss works well when you set goals because you can reward yourself each time you achieve a goal. Each time a goal is achieved, you boost your self-esteem and motivate yourself to achieve more of your goals.

3. Create Long Term Goals

Long term goals are just as important as short-term goals. Long term weight loss goals are ones you plan to reach two months or more down the line. These goals help keep you on track with short-term goals. When you reach your long-term goals, you are more motivated to do more than the minimum. At this time, you may be ready to go to the gym, remove certain foods from your diet or meet people who share some of the same goals.

4. Don’t Get Ahead of Yourself

It’s great you’re eager to get things done, but don’t overdo it. A lot of people get ahead of themselves while trying to lose weight because they are excited and take on more than they can handle. Take things one day at a time. You will be surprised at how much better you will be able to handle weight loss challenges.

5. Get Friends and Family Members Involved

When you have someone to exercise and share your weight loss goals with, you are more likely to lose weight and keep it off. Your friends and family can be your support group and motivate you to success. It’s a lot more fun to exercise with other people than to exercise alone.

6. Keep a Journal

Keeping a weight loss journal is a genius idea. You can keep a lot of important information in your journal, such as foods you eat, new foods you try, dieting methods that seem to work and those that don’t, activities you participate in, your target weight loss goal, current weight loss, and new people you meet.

7. Don’t Start a Hardcore Diet

Another point of success with weight loss is not starting a hardcore diet. You may want the results the diet promises, but your mind and body may not be ready to accept and endure such drastic changes. If your mind and body are not tuned together, you could risk sabotaging your weight loss goals.

8. Research

Conducting research is important. If you plan on following a diet, you need to know the pros and cons, what other people are saying, look at reviews and ratings, and research some of the ingredients and foods that are suggested. The more you know about a diet, the better you can prepare for the results and various outcomes.

9. Give Yourself Time to Plan

Too often, people decide to start a diet spare the moment. It’s difficult to start a diet without planning or giving this potential change a little thought. Instead of trying to diet immediately, take time to plan. While you’re planning, research diets, check grocery stores for specific foods or seasonings you may need, research equipment you may want to use, and gyms you want to become a member of, as well as, preparing your mind for ultimate success.

10. Trust Yourself

Trusting yourself is an important part of dieting. If you feel you are doing too much or doing something too quickly, slow down or stop what you’re doing altogether. Listen to your body when it gives you signals that you’re spreading yourself too thin. You will be grateful you did.

11. Know Your Foods

There are some carbohydrates you need more than others. Unfortunately, non-nutritional carbohydrates are ones that often taste the best. These carbohydrates are the ones that are fatty foods, and sweet treats. Nutritionally-sound carbohydrates are ones that may not taste as good as non-nutritional carbohydrates, but they are the best for maintaining proper bodily functions and remaining healthy. Nutritional carbohydrates include fruits, vegetables, whole grain foods, and some dairy products, such as milk. These carbohydrates help your body become stronger and prevent many diseases.

12. Set Realistic Expectations

It’s great to set goals, but you should always have realistic expectations. Losing weight takes time. It is not an overnight success. You have to work hard and be determined to lose weight. Setting expectations that are not realistic will get you off to a bad start on your weight loss journey and deter you from great weight loss success. Goals that are realistic motivate you to achieve more of your goals and create new ones.

13. Give Yourself Time to Succeed

Giving yourself time to succeed means allowing your body to adjust to the new changes you are making. Don’t stand on the scale after every healthy meal you eat. Don’t weigh yourself every day. It’s okay to weigh yourself every week and track your weight, but don’t be hard on yourself.

Achieving Goals Together

At One Fitness Camp, we are dedicated to helping you achieve your weight loss goals and maintain a healthy lifestyle. Your dreams will come true and you will be proud of yourself for taking the first steps to bettering your life. At One Fitness Camp, we are by your side and help boost your self-esteem. When you’re ready to take this journey, we’re ready to help. Contact us today and let us start you on your journey.

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Raw Honey and All Its Health Benefits

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Raw Honey

Raw Honey

There are more than 200 types of honey in the United States, and each type of honey is unique in flavor and color. Honey is produced by honey bees and insects that are similar. Honey often has a sweet taste and used in many recipes. Aside from its create taste there are a variety of health benefits of using honey.

1.Natural Source of Energy

Raw honey is found in many post-workout meals, as well as, pre-workout snacks because it is a natural source of energy. Raw honey contains two percent of minerals, proteins, and vitamins, 80 percent of natural sugars, and 18 percent water.

2. Help with Insomnia

If you’re having trouble sleeping, raw honey can naturally help you sleep in two different ways. You can wake up during the night due to your brain sending search signals for fuel. Eating raw honey before you go to bed replenishes your liver’s glycogen supply, which causes your brain to stop searching for fuel to keep your body going. Eating raw honey causes your brain to release melatonin which promotes sleep and boosts your immune system.

3. Weight Management

Managing your weight can sometimes be frustrating, but using raw honey to add flavor to your meals instead of piling on a ton of sugar or salt can help with weight loss. Organic honey is a great alternative to sugar. Replacing sugar with raw honey promotes weight loss and can lower your blood sugar. This type of honey suppresses the appetite hormone called ghrelin. Ghrelin is also the hormone that plays a major role in your body weight and is often called the “hunger hormone”.

4. Powerful Antioxidant

Raw honey is a powerhouse for antioxidants that promote overall good health. Antioxidants are important because they block disease-causing free radicals. Antioxidants help boost your immune system by becoming the first line of defense against many different diseases. Honey contains disease-fighting antioxidant flavonoids, including pinostrobin, pinocembrin, and chrysin.

5. Healing Wounds

Did you know raw honey is a natural antibacterial? When this substance is placed on a wound, it acts as hydrogen peroxide, creating a hostile environment for bacteria, and cleaning the wound. Raw honey is often used for treating burns and ulcers. Raw honey can help reduce pain caused by skin ulcers, as well as, odor and the size of the ulcers.

6.Natural Cough Syrup

You may notice some cough syrups on the market today contain raw honey. This is because raw honey reduces mucus secretion, cough, and sore throat. Common over-the-counter cough syrup ingredients include dextromethorphan and diphenhydramine. Raw honey has proven to be as effective, if not more effective than the common ingredients in cough syrup.

What Is the Difference Between Raw Honey and Commercial Honey?

There is a vast difference between natural honey and commercial honey. Natural honey is taken immediately from honeycomb cells while commercial honey is heavily processed. Natural honey is in its rawest form and contains bee pollen, as well as, propolis. Propolis is often referred to as bee glue. It is a compound that bees produce that has many different benefits, including cancer-fighting agents, treats symptoms of yeast infections, stops the reproduction of cold sores, and much more. While natural honey has many health benefits, commercial honey lack many health benefits due to a chemical refining process.

Natural honey cannot be heated over 95 degrees Fahrenheit, while commercial honey is heated excessively, causing natural enzymes to be destroyed, and vitamins and minerals to be ruined. Natural honey is not filtered or pasteurized and is free from additives. Commercial honey is filtered and pasteurized, removing many of the health benefits due to the presence of pollen and propolis. Natural honey is the healthiest choice between the two types of honey. Stay clear of honey that has a golden appearance that resembles syrup, because this is commercial honey, and it is not as healthy as raw, natural honey.

Ways You Can Use Raw Honey

Diaper Rash Cream – some diaper rash creams are liquid form and can be very messy. Other diaper rash cream options are too thick and pasty. A suitable alternative to diaper rash creams is honey. Honey can be applied to the rash numerous times each day to promote healthy healing.

Natural Hair Remover – honey can be used as a natural hair remover by mixing a tablespoon of lemon juice with 3 tablespoons of sugar. Microwave the mixture for 15 to 20 seconds in a microwave-safe container. Once the mixture cools, apply it to the areas where you want hair removed with a popsicle stick. Place muslin cloth over the waxy area and gently rub your hand over the cloth and wax, and remove the cloth by pulling it, not ripping it from your skin a quickly as possible.

Natural Face Mask – honey is known to treat common facial imperfections and conditions, such as rosacea, acne, and eczema to name a few, effectively. Combining coconut oil and honey is a great remedy for dry, cracked, and peeling skin. Coconut oil hydrates and softens dry skin.

Relief from Morning Sickness – one of the symptoms of pregnancy is morning sickness. Vomiting and headaches are common during the first trimester of pregnancy, as well as, dizziness. Honey can help alleviate morning sickness and other symptoms of pregnancy. Make a warm tea with ginger and organic honey, and many of your pregnancy symptoms will go away.

Help with Weight Loss – organic honey is a great alternative to sugar. Organic honey is sweeter and healthier than refined sugars and helps with weight loss by boosting your metabolism. With a healthy diet and exercise, you can lose weight and achieve your goals.

One Fitness Camp is here to be your support group. We’re not into the dieting scene and stress. We help you lose weight by having fun and teaching you skills you can use forever, such as cooking techniques, a variety of exercises, and much more. It’s never been a better time to get your health on the right track and take control of your life. Contact us today so we can discuss our weight loss and healthy living methods with you.

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Getting to Know Your Fruits and Vegetables

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Fresh Fruits and Vegetables

Fresh Fruits and Vegetables

Are the vegetables you prepare safe to eat? Do you purchase fruits and veggies locally? Do you know where these foods come from and if there are any chemical processes involved?  Here are the facts about staying safe with fruits and vegetables.

The Background Of Common Fruits and Vegetables

Apples

Apples are tasty and contain sodium and healthy fat. This fruit is cholesterol-free and contains about 80 calories. One thing you should not do is throw away the apple peel. The skin of the apple is where most of the nutrition comes from. To be exact, the apple peel is packed with antioxidants and has two-thirds of fiber. Apples are a good source of pectin and fiber. Pectin is a starch that is found in the cell walls of vegetables and fruits.

Lettuce

Lettuce should be a part of most of your meals because it is one of the healthiest vegetables. There are many different types of lettuce, including, Romain, Iceberg, and Butterhead lettuce. All types of lettuce are high in nutrition. The darker the leaves of the lettuce, the more nutritious it is. Lettuce is an awesome source of beta-carotene. Beta-carotene has proven beneficial in preventing mainly stomach, lung, and esophagus cancer.

Celery

Did you know celery is more than 90 percent water? The other parts of celery consist of carbohydrates, dietary fiber, fat, and a few sugars. The dietary fibers found in celery helps regulate your digestive system. One of the essential vitamins found in celery is vitamin C. This vitamin gives your immune system a boost. Celery contains an abundance of B vitamins, some of which include riboflavin and niacin.

Peaches

If you’re looking for a fruit that packs a powerful punch of vitamin C, peaches will get the job done. Peaches are an excellent source of vitamin C and potassium. Peaches contain a low amount of sodium and do not contain any saturated fats. Thanks to beta-carotene, the risk of a variety of cancers are reduced and your eye health is improved.

Potatoes

Bring on the potassium with potatoes. The FDA concludes foods that are rich in potassium have the ability to prevent high blood pressure, as well as, strokes. Did you know one baked potato contains more than 850mg of potassium? Other vitamins and minerals potatoes contain include folate, zinc, thiamin, iron, riboflavin, and many more.

Kale

Kale contains a variety of vitamins and minerals, some of which include vitamins K and C, lutein, and beta-carotene. Kale is full of calcium and sulforaphane. Sulforaphane is a chemical that many scientists and researchers believe have anti-cancer properties. Kale has many anti-inflammatory properties and considered highly nutritious.

Carrots

Carrots promote better vision and are a good source of vitamin A. A medium carrot can provide up to four times the daily serving of vitamin A. This vitamin promotes eye health, as well as, healthy skin and reduces the risk of the development of specific cancers. Carrots make great snacks because they are fat-free and contain important vitamins and minerals, such as vitamin C, magnesium, calcium, phosphorus, and potassium.

Cherries

If you’re a fan of cherries, you’re in luck. Cherries possess many different health benefits, minerals, and vitamins. These fruits are full of antioxidants, iron, dietary fibers, and potassium. Cherries do not contain sodium or fat. They are believed to have powerful anti-inflammatory properties.

Pears

Pears provide more than three percent of the daily requirement for fiber, which makes it a great snack. These fruits are also great sources of potassium and vitamin C. Pears contain a total of one gram of fat and just 100 calories per serving. There is no sodium or cholesterol in these fruits.

Strawberries

Did you know one serving of strawberries contains more vitamin C than an orange? These sweet fruits are full of fiber, potassium, and essential vitamins. One full serving of strawberries is equal to eight strawberries and contains less than 9 grams of sugar.

Bell Peppers

You can use bell peppers to add color and flavor to your palette. These vegetables are a good source of vitamins A and C. Bell peppers are available in a variety of colors, such as red, green, and yellow. Did you know red bell peppers contain more beta-carotene than green ones?

Blueberries

If you’re looking for a healthy, nutritious snack, blueberries are perfect for the job. Eating blueberries give your immune system a boost due to blueberries being full of vitamin C. Eating blueberries helps build strong bones thanks to the high amount of manganese, which plays an important role in the development of bones.

How to Safely Prepare Fruits and Vegetables

Safely preparing fruits and vegetables are important for your health. Before you attempt to fix fruits and vegetables for consumption, always wash your hands for at least 20 seconds with anti-bacterial soap. Fruits and vegetables need to be cleaned before they can be prepared for cooking. Even if you choose to eat some fruits and vegetables raw, they first need to be washed off. Washing fruits and vegetables do not require soaking unless they are coated with dirt. In the event produce is coated with dirt, they can soak for at least 5 minutes and be rinsed with lukewarm water. If needed, a soft scrub brush can be used to loosen dirt after the items soak. Inspect fruits and vegetables carefully for dents, mold, and parts that may be rotting. Fruits and vegetables that have dents do not have to be thrown away, but the bruised part of the fruit or vegetable has to be removed before eating or cooking. Produce that has mold on it needs to be thrown away immediately.

One Fitness Camp wants you to be as healthy as possible, so use this information to select perfect fruits and vegetables. When you are healthy, you feel great and have more than enough energy to take on different activities throughout the day. Have you been considering losing weight and leading a healthier lifestyle? That’s our specialty! Contact us today so we can help you get started.

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The Shocking Health Benefits of Extra Virgin Olive Oil

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Extra Virgin Olive Oil

Extra Virgin Olive Oil

There is a lot of controversy about fats being included in weight loss regimens, but there are two types of fats, those that are good for you, and those that are unhealthy. Unsaturated fats, such as monounsaturated and polyunsaturated fats are healthy fats. Saturated and trans fats are unhealthy. Olive oils, especially extra virgin olive oil, is good for you.

Plenty of Monounsaturated Fats to Go Around

Extra virgin olive oil is full of monounsaturated fats. These fats remain in liquid form at room temperature and turn to a solid when they are frozen. Olive oil is extracted from olives and contains saturated fats. The good news is monounsaturated fats make up the most of olive oil at 73 percent, while only 24 percent of this oil is saturated fat. The primary monounsaturated fat in olive oil is known as oleic acid. This acid has healing properties that reduce inflammation and many have positive effects on different genes that are often associated with cancer. The monounsaturated fats present in olive oil are resistant to high heat, which makes it ideal for cooking.

Antioxidants Are In Full Force

Olive oil falls on the nutritious side. There are healthy fatty acids, as well as, generous amounts of Vitamin E and K in olive oil. Aside from these nutritious vitamins, olive oil also contains antioxidants. Antioxidants are substances that remove harmful oxidizing agents in your body. Antioxidants help prevent cholesterol oxidation and inflammation.

Powerful Anti-Inflammatory Properties

Inflammation is common with a variety of diseases and conditions, such as Alzheimer’s, cancer, obesity, arthritis, metabolic syndrome, diabetes, and cardiovascular disease. One of the primary health benefits of olive oil is reducing inflammation, which is possible by the antioxidant oleocanthal. Oleocanthal works in similar ways to common anti-inflammatory medications, such as Ibuprofen.

Stroke Prevention

Strokes are caused by extensive bleeding or blood clots that block the flow of blood to the brain. Heart disease and stroke are the leading cause of death in many developed countries. Studies revealed people who consume olive oil have a much lower risk of having a stroke than people who do not consume olive oil.

Protection Against Heart Disease

Did you know heart disease is the most common cause of death in the world? More than 10 years ago, observational studies were conducted and the results revealed heart disease was a rare condition for people who lived in regions around the Mediterranean Sea, hence the Mediterranean diet, which is why people who use this diet have a significantly reduced risk of developing heart disease. Olive oil protects against heart disease by protecting unhealthy cholesterol (LDL cholesterol) from oxidation, lower blood pressure, and help with the prevention of unwanted blood clotting.

Anti-Cancer Properties

Another common cause of death in the world in cancer. In Mediterranean countries, the cases of a variety of different cancers are much lower than those in the United States, and many scientists believe it is due to olive oil consumption. Scientists and medical researchers believe free radicals are the leading cause of cancer. The antioxidants found in olive oil can reduce the damage caused by these radicals.

Help with Rheumatoid Arthritis

Deformed and painful joints make everyday tasks difficult, sometimes impossible. Rheumatoid arthritis occurs when your body’s immune system attacks regular cells in your body by mistake. The combination of olive oil and fish oil reveal in studies that pain caused by inflammation in the joints, morning stiffness, and strength in the hands and grip are tremendously improved. Olive oil can also reduce swelling and discomfort caused by rheumatoid arthritis.

Warding Off Bacteria

Olive oil contains a variety of nutrients that kill harmful bacteria, such as, Helicobacter pylori. This is bacteria that is found in the stomach and often causes painful stomach ulcers, as well as, stomach cancer. Different test tube studies have been conducted, and results show olive oil can effectively eliminate Helicobacter pylori and 7 other strands of this bacteria, including three strands that are resistant to a variety of antibiotics.

Which Type of Oil Is Best?

There are different types of olive oil available, but only extra virgin olive oil possesses powerful antioxidants and ingredients that fight harmful bacteria. Extra virgin olive oil is found in different supermarkets and can be used many different ways.

How Can Extra Virgin Olive Oil Be Used?

Relaxing Bath

When you think of a relaxing bath, you may think of a nice warm bubble bath. Another way to relax and unwind is adding three tablespoons of extra virgin olive oil to your bath water. When you get out of the bathtub, you will feel relaxed and refreshed, and your skin will be hydrated and feel smoother.

Facial Exfoliator 

Want smoother, clearer skin? Extra virgin olive oil can be used as an exfoliator for your skin. This oil removes dead skin and reduces the appearance of facial imperfections, such as acne scarring, blackheads, and uneven skin tone. You can exfoliate your skin in the morning and before bed.

​Control Frizzy Hair

If you have frizzy hair that is hard to manage, extra virgin olive oil will smooth frizzy and frayed ends, repair split ends, make your hair shiny, and keep it hydrated. Hydrated healthy hair will grow quicker, fuller, and stronger than hair that is unhealthy. Rub a generous amount of this oil in the palms of your hands and gently massage it evenly throughout your hair and scalp. Comb your hair from root to tip and wear a sleep cap on your head to further prevent split ends and other types of damage.

​Shaving Cream

Extra virgin olive oil has natural moisturizing properties, which makes it perfect to use on your entire body, as well as, using it as shaving cream. This oil is a great alternative to harsh chemical shaving creams available, especially if you have sensitive skin, and it has a nice, light aroma.

​Here at One Fitness Camp, we’re all about being healthy, staying healthy, and living life! There are a lot of ways you can change your life for the better, and we’re here to help you bring out the best in yourself! We offer helpful tips about meal plans, exercise, and promote overall well-being in a positive atmosphere. Contact us today so we can help you be your very best!

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The Health Benefits of 9 Popular Super Foods

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Superfoods? Superfoods are foods that are nutrient-dense. These foods are mostly plant-based foods, but also include dairy and fish. There are countless benefits that superfoods can provide you with.

1.Eggs

Eggs are a breakfast staple and are very nutritious. They are packed with nutrients, vitamins, minerals, proteins, and cholesterol. Both the yolk and white of the egg are good for you. If you’re looking for an inexpensive way to get your hands on high-quality protein, eggs are perfect for the job. One medium egg contains 7.5g of protein, 5.1g of fat, 1.4g of saturated fat, and 76 calories. Eggs contain choline and betaine, which promotes heart health.

2. Chia Seed

Chia seeds are small, black seeds that come from the Salvia plant. Although these seeds are tiny, they pack a powerful punch of nutrients and fiber. Fiber helps with feeling full longer, also known as satiety. Chia seeds are the perfect substitution if you don’t eat fish. These seeds are a healthy combination of fiber, fat, and protein. Chia seeds slowly release energy, which helps you keep going throughout the day, and maintain good blood-sugar levels.

3. Blueberry

The blueberry was one of the first foods to be deemed a superfood. There are many different types of blueberries. Bilberries and huckleberries are indigenous to North America. Need a boost of vitamin C? Blueberries, and other berries, such as blackberries and raspberries, are one of the greatest sources of vitamin C. Due to the amount of soluble fiber, your digestive system will be happy. The soluble fiber slows down the rate at which sugar enters your bloodstream. Blueberries help improve your vision and help prevent age-related macular degeneration. Many people believe blueberries help with urinary-tract function, helping relieve both constipation and diarrhea. Perfect blueberries are firm. Make sure they are free of moisture because moisture makes blueberries soggy and spoil.

4. Wheatgrass

Wheatgrass comes from the wheat plant known ass Triticum aestivum. This young grass is edible and is available in many different forms, including pills, juice, tablets, powder, and capsules. Wheatgrass contains amino acids, iron, and vitamins E, A, and C. This grass helps boost your metabolism, rebuilds your blood, repairs damaged tissues, detoxifies your body of heavy metals, restores fertility, balances hormones, and many more benefits. A few other benefits of wheatgrass include prevention of tooth decay, help with insomnia, and reducing inflammation.

5. Goji Berries

Goji berries, like blueberries, are full of vitamins, minerals, proteins, and other things that make them great for your overall health. For more than 2,000 years, goji berries have been used in Chinese medical practices because of their health benefits. These super berries are low in calories and fat-free. Aside from those already wonderful facts, there are other awesome health benefits. Goji berries contain high amounts of fiber, helps fight disease and improves gastrointestinal health. These berries can naturally treat diabetes, fight depression, as well as, anxiety, and help with mood disorders. Goji berries are the perfect food for light snacking. A 1/4 cup of goji berries contains 13g of sugar, 100 calories, 3g of fiber, 4g of protein, and much more.

6. Spinach

There’s a good reason Popeye eats spinach. It’s because of the health benefits this superfood has. Consuming a raw 100g serving of spinach provides 2.8g of fiber and 2.8g of protein. A 100g serving of raw spinach is 25 calories and 0.8g of fat. Spinach has the ability to restore your energy levels, improve the quality of your blood, and increase vitality. Spinach has a variety of other health benefits, including help with maintaining cholesterol levels, improving the cardiovascular system, and much more. Spinach is a superfood and vegetable that is high in vitamin C, A, K, and E. Spinach also contains calcium, iron, magnesium, and folate.

7. Salmon

Looking for a food that can be spiced to perfection in many meals? Salmon is it. Salmon contains high-quality protein and a variety of minerals and vitamins, including B12, potassium, and selenium. This food is often referred to as brain food because of the omega-3 fatty acids it contains. Thanks to these fatty acids, brain function improves, as well as, the heart and joints. Women who are pregnant or nursing should consult their doctor before consuming salmon, and other types of fish. You should consume fish, especially salmon, at least twice per week.

8. Avocado

Avocado is a fruit that is popular due to its creamy, rich texture. there are many different types of avocado that range in size, texture, and color. These fruits are full of vitamin E and monounsaturated fat. Due to the high-fat content in avocados, people who are trying to lose weight should limit their consumption to one or two per week in combination with fruits and vegetables who are low in fat and calories. Avocados contain monounsaturated fat, which helps lower blood pressure and help lower the risk of heart disease. These fruits help with feeling full longer and can prevent high cholesterol when included in a balanced diet. Avocados improve eyesight and contain vitamin E.

9. Almonds

If you enjoy almonds, you’re in luck because they are superfoods. Did you know almonds are seeds and not a nut? These seeds are the fruit of the almond tree. Almonds are available blanched or shelled. Blanched almonds are ones that have undergone a process to remove the outer coating, leaving behind an almond with a smooth texture. Although almonds are high in fat, they contain monounsaturated fats that protect your heart. This superfood is a great source of vitamin E, folate, zinc, fiber, protein, magnesium, and many more. If you’re interested in adding almonds to your balanced diet, you need 20g to 50g of almonds per day.

One Fitness Camp is here to help you with your weight loss dreams. We help you achieve your goals and give you the tools you need to help you maintain a healthy lifestyle. Making lifestyle changes can be hard, but we’re here to give you positive guidance and structure to help you make the necessary changes without trying ridiculous diets that deteriorate your health. Contact us today for more information about how you can lose weight and lead a healthy lifestyle for the rest of your life.

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Dynamic Stretching vs Static Stretching: Which Is Best for Me?

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Dynamic Stretching

Dynamic Stretching

Dynamic Stretching vs Static Stretching

Dynamic stretching and static stretching are both classified as active warm-ups. Why are they important? These stretching techniques offer your body a variety of benefits, including relaxing your muscles, decreasing central nervous activity, boosting blood flow, and enhancing strength. Although Dynamic and static stretching both benefits your body, dynamic stretching should be performed before starting a workout, and static stretching should be performed after a workout. Which type of stretching is best for you?

Dynamic Stretching

When you perform dynamic stretches, you improve the range of motion of your joints by performing multiple repetitions of an exercise. Dynamic stretching, also known as flexibility training, corrects muscle imbalances and relieves joint stress.

When Should Dynamic Stretching Be Performed?

These stretches can be incorporated into your workout routine or as a single workout routine. An example workout would be starting with cardiorespiratory exercises, such as jogging, walking or cycling. Cardiorespiratory exercises should be followed by dynamic stretches. A general warm-up should consist of 5-10 minutes of light cardio exercise to ensure the temperature of your body’s tissues is elevated. If light cardio exercises are not an option at the time, you will have to carefully ease your body into a higher heart rate zone, as well as, dynamic exercises. One of the primary goals of dynamic stretching is to improve your range of motion.

Performing Dynamic Stretches

Many of the stretching techniques associated with dynamic stretching resemble weight training and helps you achieve different heart rate levels. Breathing, weight, load, tempo, the range of motion, and sets and reps are all keys to success with dynamic stretching. Light resistance or body weight only should be used while performing dynamic stretching.

Breathing

Breathing is essential while exercising because it ensures your muscles continue to

receive the oxygen they require and continue to contract. Remember to inhale when you’re working with gravity, and exhale when you’re working against gravity.

Load

One of the perks of dynamic stretching is that it does not require you to repeatedly lift heavy weights, so you can save the weights for a later time in your workout routine. A barbell or light medicine ball can be used to perform light resistance and bodyweight resistance exercises.

Tempo

Your tempo is important in dynamic stretching for you to be able to remain in control of each repetition. Although your tempo will vary most times, when you start dynamic stretching, you should begin slowly and increase your repetition speed as you get further into the workout.

Range of Motion

The range of motion with dynamic stretching and static stretching somewhat differs. The tension in your connective tissues and muscles during dynamic stretches will not be as tense as it would be with static stretching. You should never feel pain during dynamic stretching. Always remember to slightly increase your range of motion with each repetition you perform. A great example of the range of motion is starting your routine with shoulder rolls, then gradually add arm circles, and later increasing the speed of the arm circles.

Performing Sets and Repetitions

There are two different ways of performing sets and reputations. You can kick things into high gear by working on the upper side of the 3-10 range if you’re only targeting two joints at a time. If you’re performing multi-joint stretches, work on the lower side of the same 3-10 range. Whether you’re working on the upper or lower side of the 3-10 range, perform 1-10 repetitions and only one set.

Static Stretching

Static stretching, like dynamic stretching, is a form of flexibility training that benefits your body in many ways, including maintaining the normal functional length of all muscles, relieve joint stress, correct muscle imbalances, and a lot more.

When Should Static Stretching Be Performed?

Remeber that static stretching should be performed as a workout on its own, after a full workout or at least after a warm-up to prevent injury. Some classes that offer workout and training sessions jump directly into static stretching, which makes squeezing in a dynamic warm-up prior to these stretches difficult. If this is the case, be careful by making sure you ease your body into the stretches. Static stretching should be performed at least 2-3 days out of the week. These stretches should include all major muscle groups. Each workout should consist of 5-15 minutes.

Performing Static Stretches

Like dynamic stretches, static stretches should be tense, but never painful. Position yourself in the stretch position until you feel slight tension in your muscles. Be cautious of overworking your body. If your muscles do not relax during 15-20 seconds of holding a stretch, you are pushing your body too far, and need to ease back on the stretch. After 20 seconds of holding the stretch, the tension in your muscles should decrease, making the position easier to hold. Breathing is an important part of static stretching. As you position yourself into a stretch, exhale. Continue to take deep breaths in and out during the duration of the stretch.

Which Type of Stretch Is Better?

The good news is, no stretch is better than the other. Both stretches help your body in similar and different ways that are beneficial to your body. Dynamic stretches are best when performed before a workout, and static stretches are best performed after a workout. This is a win-win situation.

How Can One Fitness Camp Help?

At One Fitness Camp, we want you to look and feel your best every second of the day. We are not focused on rigorous dieting methods or quick weight loss. We are interested in helping you by teaching you how to make the proper food choices, proper portioning, and exercising to get healthy. We have dedicated staff members who are ready to help you achieve your goals by providing you with the tools and information required to make a major positive lifestyle change. We believe it is never too late to get fit and achieve your fitness goals, which is why we offer a camp that teaches you everything you need to know to lead a healthy lifestyle for the rest of your life. Are you ready to make a change for the better? Contact us today to see how we can help you achieve your fitness dreams.

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Great Eating Habits to Develop in the New Year

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Eating Habits

Eating Habits

As the new year rolls in, people begin to take interest in setting goals and improving their lifestyle. What can you change, and how can you change it? Taking these steps will help you achieve many new year’s resolutions.

1.Pile on the Fruits and Vegetables

Fruits and vegetables are essential to your body for obtaining nutrition and energy. Instead of falling into the hype of purchasing energy drinks and supplements, try a variety of fruits and vegetables. Fruits and vegetables, including

  • Sweet potatoes
  • Bananas
  • Apples
  • Oranges
  • Spinach
  • Beans

Sweet Potatoes: this a great treat to help control midday fatigue and has a sweet taste. These potatoes are packed with Vitamin A and Vitamin C. If you’re a French fry lover, but need to cut back a little, use a small amount of oil and bake them. Sweet potatoes are a healthy alternative to French fries.

Bananas: these fruits are the perfect breakfast fruit for increased energy levels due to its high amounts of a variety of sugars, including fructose, glucose, and sucrose. Add almond butter or peanut butter for an extra energy boost.

Apples: Looking for energy with a kung-fu kick? Apples are the fruit you need. If you’re headed for a long day, you may need more energy than usual. Add cheese as a snack with your apples for an extra jolt of energy.

Oranges: Oranges are ideal if you want energy throughout the day, instead of getting one big energy rush at once. This fruit is full of Vitamin C, folate, and potassium. Remember to eat the entire orange to benefit from fiber and pectin found in its membranes.

Spinach: Bring on the greens. Iron is a great source of energy, and spinach provides enough energy to get you through the rest of your day. Have a salad with tomatoes and push through the rest of your work shift.

Beans: Beans are a complex carb that is full of protein. Beans work well as side items, full meal or in a salad. Some of these beans, including kidney, navy, adzuki, pinto, and garbanzo bean are packed with protein. A 1-cup serving of any of these beans gives you at least 15% of your daily intake of protein.

Create A Personal Health Calendar

A personal health calendar helps you notice negative changes in your body by using it to record important information, including changes in your mood, current or new medications you are taking, and symptoms you may notice regardless of how major or minor. This information can help you and your doctor identify abnormalities in their early stages.

Adopt A Weekly Meal Plan

A weekly meal plan is beneficial for saving money, time, and eating healthier. A weekly meal plan prevents you from snacking on unhealthy foods, and eat more nutritiously dense meals. Prepare your meals on Sunday to prepare for the upcoming week.

Eat at Home More

People often eat out because it’s convenient at the time. There are no dirty dishes to clean, and the food is good. Erin Morse, a clinical dietician at UCLA Health states, “People who eat at home have a healthier, more nutritionally dense diet”. Cooking at home serves as a better alternative than dining at restaurants. Why? Foods that are often served in restaurants retain less fiber, packed with sugar, salt, and processed carbohydrates and fat.

Practice Portion Control

You can eat all the fruits and vegetables your heart desires, but you should properly portion foods that have more calories. When you’re dining at a restaurant, it’s tempting to want to super-size your meal or order a current special that gives you more food but don’t give in to temptation. Over the years, serving sizes have increased, and because of this, out of control portions cause people to gain weight. You can share a meal with a friend instead of trying to survive off one entrée. Before you order a meal, read the label and check the serving size information. Some meals will contain more than one serving, so you will have to double or even triple the number of calories you are consuming.

Incorporate Whole Grains

Whole grains are just as important as fruits and vegetables. Products that are 100 percent whole grain or whole wheat are best. Most of your grains, if not all, should consist of barley, whole wheat, oats or whole grains. An ounce-equivalent of grains can include 1 cup of cold cereal, ½ cup of cooked pasta or rice or one slice of bread. Whole grains are categorized into two groups, whole grains, and refined grains. Whole grains are ones that contain the bran, endosperm, and germ. Refined grains have endured the milling process, which removes the bran and germ of the grain kernel.

Eat More Fish and Nuts

Fatty fish, vegetable oil, and nuts are a great source of unsaturated fats. These foods are high in calories, but because they are filling, they do not contribute to weight gain. You can substitute these foods for other foods that have a lot of calories. Another benefit of fatty fish includes a reduced risk of heart disease and other health benefits because it contains omega-3 polyunsaturated fats.

Don’t Underestimate Your Lifestyle Changes

Leading a healthy lifestyle can be a challenge, and may become frustrating at times. These lifestyle changes can keep you out of the hospital and doctors office due to the health conditions that are caused by gaining weight and not eating healthy. Making some of these changes to your diet can help you look and feel your best for many years to come.

At One Fitness Camp, we know how taking the first steps to greatness can be, and we’re here to help. We don’t push you into dieting or exercising your life away. Here at One Fitness Camp, we promote a healthy lifestyle by showing you how to make healthy food choices, prepare healthy meals, and have fun exercising without following a complex diet plan. We are here to show you, you can have fun and live without counting calories each time you eat. One Fitness Camp is ready to make you a believer. Contact us today to turn your life around and head towards healthy greatness.

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Why Don’t Extreme Diets Work?

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extreme dieting

Extreme Dieting

When you think of extreme dieting, you may not be aware of many of the negative effects it has on your body. Contrary to the popular belief of many, crash diets don’t work! At One Fitness, we want our clients to get rid of the diet mentality and focus on positive, sustainable lifestyle changes.

The Feeling of Starvation

When you consume less than 1200 calories, your body goes into starvation mode. With the drastic reduction of calories, your metabolism will begin to slow down due to the limited food it’s receiving. Your body doesn’t know the next time it will be refueled, so it stores whatever nutrients it receives. This in turn will make you will burn less calories, slow down your metabolism, and lose weight at a slower rate.

Mentally Tough to Prepare Yourself

Diets are can be challenging both mentally and physically. Remember, if it looks too good to be true, it probably is! Disappointment is often a factor with crash diets due to the strict rules and guidelines that are difficult to follow. The majority of people eventually gain back whatever weight they lost while dieting and this repetitive cycle of losing and gaining can take a toll on your mental health.

Diets Are Tough Physically

When you begin an intense diet program, your body may not be receiving all nutrients needed to sustain a healthy self. Your body requires constant fuel throughout the day, and without proper nutrition, your energy levels will decrease and your metabolism will slow down. The only way to see significant and maintainable weight loss change is by calorie reduction, increasing physical activity (150-300 minutes per week), and implementing behavior changes to your lifestyle that will prevent weight to return.

They Are Dangerous

Many people are misinformed and believe weight loss aids give the opportunity to eat whatever they want, when they want, and still be able to lose weight. As a result, they continue their unhealthy eating habits, causing more negative impacts on their health.

These Diets Are Expensive

Many diet plans, pills, or supplements are expensive. People are eager to spend their money looking for a quick fix to their weight loss problems. Companies can use enticing before and after photos that have been completely paid for and are false. Don’t play into this!

Crash Diet Results Don’t Last

People think crash diets are all the rave because of the temporary results. A lot of people swear by these diets because of the results they see. Instead of working hard to obtain the desired results, people are ready to get their instant gratification. In the beginning, the results seem promising, but these results are temporary. Your body is not accustomed to these changes, and doesn’t know when there will be enough food, so it stores fat to keep enough food for proper body functions.

The Yo-Yo Diet Effect

Yo-yo dieting can have devastating health consequences on your body. The cycle of losing and gaining weight back can severely impact your metabolism rate, which means lower energy levels as well as a decrease in calorie burn. It can also increase your risk for diseases such as heart disease and diabetes, and can increase body fat levels. The constant losing and then gaining weight back on can also take a toll on your mental health, creating a vicious cycle for anyone partaking in such diets.

How Can One Fitness Camp Help?

One Fitness Camp takes a different approach to weight loss by helping you lose the diet mentality. Without the diet mentality, you can embrace your full potential and open your mind to other alternatives to weight loss. Hard work will help you get fit and maintain a healthy weight. We offer the perfect environment, tools, meals, and staff to help you rise to the occasion and get healthy.

Here at One Fitness Camp, we are here to help you. Don’t let crash diets over take your life and cause problems. We are here to help you lose weight the healthy way. Contact us today for help with getting your life on track.

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How to Lead a Healthy and Happy Life

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Healthy Life

Leading a healthy and happy life is not as easy as it seems. You may struggle like a lot of other people to be healthy and happy in life, as well as, trying to find peace in your life. We all make mistakes, some of which we cannot take back, but there is more than one way to move on with life, and be in a place of happiness.

Learn to Relax

There will always be something that puts you on edge, whether it’s kids, your job, family or anything else that causes you to be tense. You have to learn to relax and take the days as they come. This is always easier said than done, but it’s never impossible. Being healtheir than you are now means making necessary changes. Find something to help you unwind from the day’s troubles. It can be music, a tv show or sitting in silence for a few minutes.

Practice Forgiveness

You may not realize how much holding a grudge puts a damper on your mood and puts you in a state of unhappiness. People will always disappoint you or let you down. They will treat you bad and lower your self-esteem. It happens to the best of us. It’s okay to be the bigger person and forgive those who have treated you bad. You forgive people for your sanity and happiness so you can move on with your life. You will feel a lot better once you forgive and let go of grudges.

Have Patience

You may love instant gratification as much as the next person, but learning patience is a valuable skill. Some things take longer than others, and that’s something you will have to accept. You may want the promotion at your job, but there are steps that must be taken in order for you to be ready to accept the position.

Better Yourself

Everyone has flaws. Instead of focusing on your imperfections, look forward to changing things. You may not like certain things about yourself, and that’s okay. Turn the negatives into positives. You are in control of yourself. There are not too many things that can’t be changed to the way you see fit.

Love Yourself

You have to learn to love and appreciate yourself instead of waiting for other people to do so for you. As long as you love yourself, whether other people love you doesn’t matter. If you don’t love yourself, you can’t love anyone else. Once you’re comfortable with the skin you’re in, doors of opportunity will open.

Get A Handle on Stress

Stess is a silent killer and will cause you to feel less than perfect. You have to find a way to manage stress in a way that does not bring you down to the point you can’t function in the world. Stress can take over your life and leave you in a bad space. Instead of letting it consume you, face it and learn to let it go. Take deep breaths and focus on the more important things in life.

Talk about It

Holding things in and bottled up never works. It’s okay to express how you feel and tell people why you feel the way you do. Keeping things inside is an invitation for stress to set in and cause problems for you. Say what you need to say, when you need to say it, and move on. You will feel a lot better when you express how you feel.

Let Go of the Past

Holding on to the past is unhealthy. You shouldn’t dwell on what was or what could have been. Take control of your life now so in the future, you can have what you want or need without looking back wishing or wondering what you have could have done. If you are not pleased with your past, make your future brighter.

It’s Okay to Cry

It’s okay to cry. Whether you are crying tears of joy, upset or hurt, it’s okay to let it out. Crying is a healthy way of letting out emotions. Have you ever noticed when you cry, you take a sigh of relief and begin to regroup? Crying is your body’s way of helping you cope with being overwhelmed or taking a step back from situations that are hard to handle.

Smile and Laugh

Smiling and laughing never hurt anyone. Laughing in contagious and feels great! Laugh often and smile whenever you can. You will be surprised at how different your day turns out when you smile and laugh with other people. You can brighten someone’s day by smiling and laughing with them.

Think Positive

There is enough negativity in the world, so don’t add to it. It can be difficult to think positive when there is so much negativity. Start by removing people from your life who are not sending positive vibes your way. People tend to become the company they keep, so make sure you have a team of positivity on your side. Always try to see the brighter side of all negative situations.

Forgive Yourself

One thing you may not do well is forgive yourself. You will make mistakes, you will do things wrong, and sometimes say things you don’t mean. You are human. Don’t be so hard on yourself. Learn to forgive yourself for things you didn’t know about. Life is a lesson and regardless of age, you learn new things every day.

Boost Your Self-Esteem

Good self-esteem is essential for being healthy. You can’t feel and be your best when your self-esteem is low. Be proud of who you are and pat yourself on the back for everything you have accomplished. You deserve it. People can only lower your self-esteem if you let them.

Are you ready to lead a happy and healthy lifestyle? Various changes need to be made, but we’re ready to commit to helping you be and feel better. One Fitness Camp is your dedicated coach and cheerleader! We’re behind you 100% and look forward to helping you during your transformation. Contact us today. We will help you get started on your journey to greatness and happiness.

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