Active Vacations for 2019

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The majority of people view vacations as a time set aside for relaxing and unwinding. However, others see the getaway as a chance to experience adventure or to engage in challenging physical activities. There are older adults who remain very physically active and enjoy the option of taking active vacations. The United States has numerous locations where guests have the chance to visit and stay physically fit.

Acadia National Park, Maine

The park is considered one of the most diverse in the country and lies along the state’s southeastern coast. While many venture to relaxing locations and find a way to exercise in their off time. However, in Acadia National Park, millions visit each year to hike the seven mountain peaks and more than 200 miles of trails and carriage roads that cross 16 historic stone bridges. Ladders, cables and iron bars enable climbers to reach the peaks using more physical methods. Other destinations to visit while in Maine include the Fort Western Living History Museum, the Maine Wildlife Park and the Mount Desert Oceanarium/The Lobster Hatchery. Guests might also enjoy lobster fishing or marine life tours.

South Walton, Florida 

The community lies along 26 miles of white sandy beaches on the state’s northwestern coast. The coast also features 16 different neighborhoods from which you might choose as a home base for your exploration pleasure. Four state parks, forests and 15 dune lakes provide outdoor enthusiasts with an abundance of opportunities for working out while vacationing. Relax on the beach and go exercising in your off time. But, older adults often choose to play golf or tennis, go camping, canoeing, hiking or kayaking. Stand up paddle-boarding is also popular. Many enjoy taking a bike ride along the coast to Grayton Beach State Park. The location offers various hiking trails that span from one mile to nine miles in length.

Harpers Ferry, West Virginia 

The community of fewer than 300 people was founded in the lower region of the Shenandoah Valley along the confluence of the Potomac and Shenandoah Rivers on the state’s northeastern border. The location also borders Maryland and Virginia. Local history dates back to 1733 and provides a number of activities for adults desiring active vacations.Harpers Ferry National Historical Park provides the chance to take guided and self-guided tours to Civil War sites, a living history workshop and some of the many scenic destinations throughout the park. The rivers also provide the chance to go fishing, canoeing or kayaking. Rock climbing and zip line adventures are also available here.

Jackson, Wyoming

Jackson was established along the northwestern border of the state. The location is approximately five miles from the Grand Teton National Park and 60 miles from Yellowstone National Park. The small community is also ideal for older adults looking for a destination less frequented by tourists. Active vacations here might include any number of outdoor activities from canoeing and kayaking to wildlife hikes and mountain trekking. Perhaps go whitewater rafting on the Mad or Snake River. In the winter, skiing, snowboarding, snowshoeing and other sports take center stage. The location is also a wonderful spot for viewing amazing art galleries in Town Square.

Zion National Park, Utah 

Older adults interested in working out while vacationing might consider a visit to the Utah location, which is renowned by hikers worldwide. The trails found here range from easy paved paths to more strenuous hikes and climbs for the seasoned outdoor enthusiast. The Emerald Pools Trail, for example, is rated as being easy and takes guests to scenic spring-fed pools, cascading waterfalls and views over the canyon. Challenging treks include the Hidden Canyon and Observation Point hikes. True adventurers might consider canyoneering, which entails a combination of climbing, rappelling and swimming among other physically challenging activities. Winter sports fans might venture to Park City or Salt Lake City when the snow falls to go skiing, snowboarding, cross-country skiing or snowshoeing.

Sedona, Arizona 

The community lies in the heart of the state in the Verde Valley. The attraction here remains the unique sandstone formations that glow in orange and red hues from the time the sun rises until the sun sets. Adventures here include exploring the Montezuma Castle National Monument, which is an 800-year-old, 20-room cliff dwelling once occupied by ancient Sinagua people. Eleven miles north of the castle is Montezuma’s Well, which features more cliff dwellings and cave homes. The location was home to the Sinaguans, the Yavapai and the Apache peoples. The Honanki Heritage site is another destination of interest for the many pictographs found here along with ancient dwellings. The Sedona region is also known for having many different vortex locations, which are thought to reduce anxiety and promote healing. UFO enthusiasts also enjoy venturing out to watch the night sky, which is known to be a hotspot for sightings.

Olympic Peninsula, Washington 

Washington’s Olympic Peninsula is an outdoor enthusiast’s dream destination. The terrain includes everything from coastal beaches along the ocean to the Olympic Mountain Range in addition to lakes, rivers and rainforests. The peninsula requires a quick ferry ride from Seattle where guests indulge in everything from boating and fishing to wildlife viewing. The coast is a great spot for whale watching. Camping and hiking are popular here too. Visitors often enjoy a scenic bike ride along highway 112. After trekking along trails during the day, guests might enjoy a soothing dip in one of the many natural hot springs in Olympic National Park.

Big Sur, California 

Big Sur spans 90 miles from the Carmel-by-the-Sea Highlands to San Simeon and Hearst Castle along the Central Coast of the state. The dramatic scenery in the undeveloped region includes the majestic Santa Lucia Mountain range. Walking and hiking opportunities here extend from the scenic beaches to the mountains. Trails meander along streams beneath tree-lined valleys. Some might prefer scaling to the ridges for spectacular views over the coast. Other favorite hikes include treks to Pfeiffer Falls or to Sykes Hot Springs. Many choose to visit the historic Point Sur lighthouse. Beach-combing, backpacking, camping and fishing are popular in the vast expanse. The ocean currents are typically too dangerous for swimming. However, the Big Sur River provides the chance to take a refreshing dip.

The Big Island, Hawaii

Hawaii makes for the perfect place to relax and go exercising in your off time or embark on physically active adventurers throughout the day. Soak up the sun on the beach or go snorkeling to see the manta rays and other marine life off the Kona Coast. Every winter, thousands of humpback whales migrate to the warm coastal waters to breed and care for their young. Water-based activities include canoeing, kayaking or stand-up paddle-boarding. Hawaii boasts 50 state parks and two national parks that invite guests to venture through tropical rainforests to see amazing waterfalls or the moon-like terrain that surrounds inactive volcanoes. The islands also have a wealth of historic locations and museums from Pearl Harbor to the Hulihee Palace. Take a trip to the Lapakahi State Historical Park to see the 600-year-old fishing settlement. Learn more about local culture, history and tradition in the Kaloko-Honokohau National Historical Park to see ancient temples and petroglyphs. Go horseback riding along the beach and visit a plantation or two. Make a point of attending an authentic luau.

On top of all these great active vacations we here at One Fitness Camp reside in the luxurious Westgate Resort & Spa where you may enjoy a beautiful view and trail. Contact us for more information on our Fitness Camp that resides in paradise.

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7 foods that help you wake up to a good exercise

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When you get up early for a workout before your day starts officially, eating a meal might probably be the last thing on your mind. However, to eliminate that grogginess and get amped for your workout, you need to take the right kind of fuel.

Moreover, to optimize your performance during your work out, it is important to eat. Research shows that taking carbohydrates before you head out to exercise will not only jolt you awake but will also delay the onset of fatigue while improving your endurance.

This translates to better performance; reason being, carbohydrates enhance blood glucose availability to your muscles. As such, about 70 percent of your morning meal should consist of carbs, preferably low-glycemic carbohydrates such as sweet potatoes, oatmeal, and veggies. Avoid candy and other simple sugars as they will encourage fluctuations on your blood sugar levels.

Therefore, you need to consume foods that give you energy for your exercise, boost your performance, and preserve muscle mass while speeding up your recovery time. In addition to helping with the above, carbohydrates trigger the secretion of insulin which, when in combination with protein, enhance muscle strength while preventing muscle breakdown.

As such, protein is the other crucial component of your morning pre-exercise meaål as it decreases muscle catabolism (breakdown) during your workout. Proteins also provide your muscles with amino acids which not only make your muscles stronger but also speed up your recovery, so you are not worn out after exercise.

However, when it comes to fat, you need to keep its content low in your morning food diet as it takes longer to digest.

Nevertheless, the biggest challenge lies in knowing how much of your wake up foods you should eat. This is typically determined by the length of your exercise in addition to your energy needs. For instance, If you planning on taking on a high-intensity exercise such as running, you should consider taking an energy dense meal. On the other hand, If you are taking on a low-intensity exercise such as a light jog, you should consume a smaller meal.

The following is a compilation of healthy wake up foods that will help eliminate that morning grogginess and laziness in addition to boosting your performance during exercise. Consider incorporating these exercise foods into your morning food diet:

1. Steel-Cut Oatmeal

This waist and heart-friendly fiber is a whole grain that you should be regularly consuming. In a 2015 study that involved more than 100,000 subjects, it was discovered that those who consumed at least 33gms of whole grain daily (which is equivalent to one bowl of oatmeal) reduced their risk of early death by 9% as compared to those who irregularly or did not eat whole grains.

Moreover, one cup of steel-cut oatmeal could contain as much as 12gms of protein in addition to beta-glucan, which is a viscous fiber that helps in promoting the feeling of fullness. In addition, steel-cut oats are also rich in antioxidants that help boost heart health as well as reduced blood pressure. What’s more, oatmeal offers the perfect base for adding other healthy foods such as milk, berries, nuts, seeds, and cinnamon.

This whole grain can be consumed by everyone – gluten-intolerant or not.

2. Berries

Any kind of berry – blackberries, strawberries, raspberries, or blueberries – is the ideal morning fruit. This is because berries feature a low glycemic index – meaning that they will not spike your insulin and blood sugar levels like other kinds of simple sugars. Thus, they will give you the instant energy boost you need to exercise without the associated drawbacks of fast, simple sugars.

Additionally, a single cup of berries only contains about 60 to 80 calories while being laden with anthocyanins which are antioxidants that are known to reduce inflammation while protecting the heart.

in a study involving 93,600 women, it was discovered that those who consumed at least three servings of strawberries and blueberries displayed a significantly reduced risk of heart attack as compared to those who did not eat regularly or as much.

Go for frozen berries if berries are not in season. In fact, research has revealed that frozen berries have significantly higher antioxidant levels.

3. Greek Yogurt

This is a meal that is not only protein-rich but can also be paired perfectly with other types of healthy foods. Another good reason to start consuming your Greek Yogurt is for its bone strengthening and immune boosting benefits as it is rich in calcium and probiotics.

Additionally, it contains a host of other health benefits including helping to keep your digestive system operating optimally. This allows you to feel fuller for longer so that you keep your calories intake in check.

4. Eggs

No matter how you like your eggs, – poached, scrambled, or sunny-side up -, it is of no concern as they are all excellent. A single egg contains as much as 6gms of protein – which makes them, pound-for-pound, one of the most protein-packed foods. Moreover, they are also the best source of bioavailable protein, which means that your body absorbs protein off eggs more readily than in any other kind of food.

This means, coupled with exercise, consuming eggs regularly is one of the best ways of strengthening your muscles. In addition, their yolks are some of nature’s best sources of choline. Choline is a vital nutrient that greatly aids in boosting brain and liver health.

And despite a common misconception, research now shows that consuming as much as three eggs every day is not detrimental to your heart health, even among individuals with coronary artery disease.

5. Avocado

The most acclaimed healthy fat among us, the avocado really does live up to its hype. This fruit has it all. From protein and fiber to vitamin E, omega-3s, and more potassium than you can find in a banana, the avocado is a masterpiece of a fruit.

Research shows that consuming an avocado a day will significantly lower your total cholesterol levels.

6. Sprouted-Grain Bread

Looking for something to accompany your avocado? Try the sprouted grain bread. This bread has a considerably lower impact on your blood sugar and insulin levels as compared to other types of whole-grain breads with an equivalent amount of carbs.

Moreover, researchers also discovered that sprouted grains triggered an increase in GLP-1, which is one of the most powerful satiety hormones and thus is beneficial at helping you maintain a healthy weight.

Pair your avocado with a few slices of this bread, and you are good to go.

7. Cottage Cheese

Cottage cheese packs a mean punch. A single cup of this cheese can contain as much as 25 grams of protein. Apart from its muscle building and strengthening benefits, research also shows that dieters who consume a high-protein breakfast will stay fuller for longer and eat fewer calories than dieters who have low-protein breakfasts.

Nevertheless, to get the best cottage cheese, go for the full-fat, grass-fed types as they contain the highest concentrations of conjugated linoleic acid per spoonful. This fatty acid is linked to a myriad of health benefits including but not limited to weight loss, strength building, and a decreased risk of colorectal cancer in women.

It has often been said that breakfast is the most important meal of the day. This is especially true for folks who have to get up early and exercise. The quality of your exercise, however, can be compromised by factors such as lethargy, grogginess, and decreased energy levels. The above exercise foods will not only get you up-and-going but will also ensure that you have sufficient fuel to take you through your entire workout. Try them and let us know how you feel.

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5 Reasons to Take a Fitness Vacation

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Fitness is often the ever-elusive goal that we all try to attain to, but that we don’t always know how to achieve. Unless you have always loved focusing on your fitness throughout your life, it can be a challenge to make it a real priority in your life.

Yet, we all want the benefits of making fitness a part of our lives, don’t we? Whether a new fitness routine has been on your mind or you already enjoy a specific fitness lifestyle or sport, you’ll want to consider how a fitness vacation may be a great option for your next holiday. Here are some reasons why:

1. You can do something that you enjoy in a focused and fun way. If you already enjoy activities such as cycling or hiking, aerobic workouts, etc., you may discover that going on a fitness vacation centered around your favorite activity can actually be a lot of fun. Whether you go on a mountain biking trip with a group for your next vacation or you enjoy participating in a fitness competition on your next holiday, you will be doing something that you love and what could be a better use of your time? Spending time doing what you love is always a fabulous way to spend your time off.

2. You can connect with people who enjoy the same things that you do. Taking a fitness vacation that puts you in touch with people who enjoy the same fitness routines or sports as you can be a great way to network and make new friends. We often gravitate to people that we have something in common with, so if you’re in the mood for sharing your love for rock climbing, yoga, cycling, or whatever it is you enjoy, going on a fitness vacation with a group of like-minded people is a fabulous way to do just that. Working towards your fitness alone is one thing but being able to work towards your goal with other people striving for the same benefits can be a great experience.

3. You can kickstart your new fitness lifestyle. If you’ve been trying to get back into fitness but you’ve found it hard to do, booking a fitness vacation can be the perfect way to get started. When you go on a fitness vacation, you’re expected to join in on the exercises. When you make a choice to join a fitness vacation at a fitness camp like OneFitness Camp, you’re surrounded by trainers who are dedicated to you and other attendees who want to get fit just as much as you do. This kind of environment can be extremely motivating. Once you finish the camp, you’ll find that you actually look forward to your fitness routine and healthy lifestyle and it will be easier for you to keep it up at home.

4. Once you’re at your destination, you can’t back out of it. When you sign up to a fitness camp or book a fitness vacation, you usually set aside time and put down money. If you’ve made the commitment to a fitness vacation, there is little you can do to get out of it—especially once you’ve arrive to your fitness vacation destination. If you’re someone who is struggling to get started but you really want to get fit, going ahead and booking a fitness vacation can be a decision that will change your life. The good news is that by the end of your fitness vacation, you’ll realize that you would have never wanted to back out of your decision, anyway.

5. You’ll most likely get to enjoy an amazing destination. Whether you choose to join a fitness camp like OneFitness Camp or go on a vacation focused around your favorite activity, you will discover that many of these places and fitness experiences happen in beautiful places. You’ll get to enjoy both the benefits of getting fit and the beauty of the destination that you visit. OneFitness Camp is located in one of the most beautiful areas in Utah, so you can only imagine just how inspiring it will be to enjoy getting in shape surrounded by beautiful nature views.

Why OneFitness Camp May Be the Best Vacation For You

As you consider the idea of going on a fitness vacation, do you have any ideas on where you want to go? If you’re hoping to kick-start a healthier lifestyle, lose weight, and enjoy being active, a fitness vacation at OneFitness Camp may be a great option for you.

Located in a beautiful destination with trainers dedicated to providing you with the fitness results you want and a fitness vacation like none other, OneFitness Camp is not only an ideal place to get started on your new lifestyle, it’s also a fun experience. Are you ready to enjoy the vacation of a lifetime?

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12 Proven Health Benefits of Avocado

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For those who love avocado, you’ve come to the right place. Even for those who don’t like avocado all that much, you may still want to find out why it could be a great addition to your diet. Avocado is much healthier for you than many people even realize.
People who love asking for “extra guac” are going to love that there are multiple benefits to be gained by eating avocado. There are several different sizes and shapes of avocados but no matter which type you choose, the results are the same: avocado is a great fruit that can do wonders for your body. The following health benefits are just some reasons why avocado deserves a place in your fridge and in your belly:

1. It is full of nutrients. One of the main reasons why avocado is good for our health is that it is rich in nutrients. For those who are looking for ways to eat healthier foods, avocado makes it easy. When you add it to your diet, you can be sure that you’re getting plenty of vitamin K, vitamin C, vitamin B6, folate, magnesium and more.

2. It has plenty of potassium in it. Potassium is important for our body and blood pressure. For those who don’t like bananas, you’ll be happy to know that avocados have a higher percentage of potassium than bananas do. Leave the bananas for the monkeys and enjoy the green goodness of avocado.

3. It is good for the heart. Anything that is good for the heart is a good idea. Monounsaturated fatty acids help with keeping your heart healthy and avocado is full of it, making it a great addition to your healthy diet.

4. It’s great for those with high cholesterol. If you have high cholesterol, you have to be careful with what you eat. This can be challenging, but the good news is that avocado is not a food that you have to give up in your diet. In fact, it’s been proven that avocados are beneficial in lowering cholesterol levels. Finding out that you have high cholesterol doesn’t have to be a sad thing, because you’ll still get to eat avocados!

5. It’s rich in fiber. Our bodies need fiber to function properly and avocado is a great source of it. In fact, with about 7 grams in every 100-gram serving, if you’re looking to add more fiber to your diet, avocado is the fruit that you’ll want to consider.

6. It’s a good option for people who want to lose weight. Because it’s rich in fiber, avocado is very good for people who want to lose weight. It aids in helping your metabolism. Also, because avocado is so delicious and helps you to feel satisfied faster, it helps you to avoid overeating. It’s a great alternative to bad carbs.

7. It helps you absorb nutrients from other foods. If you’re the kind of person who likes to add avocado to your salad, you may be doing something great for your body. Did you know that because avocado is a healthy fat, it helps your body to absorb nutrients from other healthy foods? It’s good for the digestion of all things good, so you won’t only be getting it’s goodness when you eat it, but when you add it to salads or vegetables, it enhances the benefits gained by these foods as well.

8. It is rich in antioxidants. Antioxidants are good for us in a number of ways, from our digestive system to our eye health. When you eat avocado, you are providing your body with plenty of antioxidants and keeping your eyes safe, while you’re at it.

9. It’s a cancer-fighting food. While it’s not entirely proven in more than just some test-tube research, there could be benefits from avocado when it comes to cancer. It may be help in diminishing cancer cells and even help those who are going through chemotherapy experience less negative effects from it.

10. It is good for your skin and hair. Who doesn’t want to have healthy hair and skin? If you suffer from damaged skin or hair, did you know that avocado is full of vitamins and nutrients that help you to softer skin and smooth hair? This is, largely, in thanks to beta-carotene and lycopene found in avocados.

11.It helps to relieve issues with arthritis. Because avocados are so full of nutritional value and things such as antioxidants and fiber, it also works as anti-inflammatory. For those who have arthritis, this food could go far in helping you to have less pain on a daily basis.

12. It’s easy to eat. One of the best things about avocado is how tasty it is and how easy it is to eat. You don’t have to worry about cooking it. You can also use it in a variety of foods, from smoothies to salads, to simply eating it alone with a pinch of salt.

In Conclusion

Because it’s so full of good stuff and it’s easy to eat, avocado is one of the best options for those who are trying to eat healthier. Avocado isn’t the only thing that you should eat to be healthy but it certainly makes a difference in your life.

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10 Foods To Help You Build Muscle and Lose Fat

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It’s the age-old question that has been asked over and over again throughout the years. “What should I eat to build muscle and lose fat?” For some reason, many people have made the answer complicated and there is a great deal of confusion.

The truth is that eating right, so that you can meet your fitness goals, is actually easier than it seems. While it does take discipline and commitment, you can see a change when you learn how to choose the right foods for optimal results. Additionally it is important to know that healthy weight and fat loss should not be considered as a short term and there are no immediate results. We recommend making lifestyle and nutritional changes that are sustainable.To help you get started on a diet that will put you on the right track to losing fat and building muscle, consider adding the following 10 foods to your daily meals:

1. Eggs

Protein is specially helpful for those who are wanting to build muscle. In fact, it’s one reason why many body builders opt for a Keto diet. While we aren’t saying that you have to, if you add a good amount of protein to your diet, you should see results quicker than you would otherwise. Eggs are an easy protein to start off with in the morning. Egg yolk actually contains high nutritional value, so unless your doctor warns you to stay away from it, whip up your favorite type of eggs in the morning.

2. Nuts

Nuts will give you more than just the protein you need. They will also provide you with healthy fat and fiber, which are both equally as important for your body as protein is. You can’t just stock up on protein without worrying about the other functions and necessities that your body has. They can help you get the right kind of calorie intake and are great for filling in the spaces between meal time, when you might feel hungry.

3. Broccoli

Rich in fiber” “low in calories” are two things that you want to hear when searching for foods for your muscle-building/weight loss diet. Broccoli is a vegetable that is very healthy for you and can be prepared in several ways, without ever losing its nutritional value.

4. Fish

If there were ever a kind of protein from animals that could be considered the healthiest, many would say that it is fish. Because fish is very helpful for your muscles and joints and a high source of protein without aiding in the build-up of fat, it’s a great option for those who want to lose weight and strengthen their muscles. Salmon is always a very good choice, if you aren’t sure which kind of fish you want to add to your diet.

5. Quinoa

You’ve always heard that you shouldn’t eat carbs when trying to get fit. This isn’t entirely true. Eating right for results is about giving your body what it needs and it does, in fact, need carbs. As you well know, you should only be giving your body the good stuff, and fortunately, quinoa is a very good carb. It is rich in protein and has the amino acids your body needs. On top of its benefits, you can cook it with a variety of food types and in many different ways, making it easy for you to add to your diet. Whether you make quinoa patties for an alternative to traditional burgers or you prepare it with your morning cereal, it blends in with almost any type of food.

6. Red Meat

Beef is a great source of protein, as well as other essential vitamins and creatine. Of course, you want to look for lean beef and not stock up on fatty meat. Red meat is helpful for encouraging a healthy testosterone level, which is important for building muscles. An added plus is that it can also be good for your heart health, as well. Please keep in mind that at One Fitness Camp we do not recommend a diet which is high in red meat consumption.

7. Spinach

There is a reason why Popeye was obsessed with spinach. One reason is that it’s a tasty vegetable but it could also be because it’s rich in calcium and iron, and helps your body convert protein into muscle. It’s easy to eat, whether in stir-fry or salad, so don’t hesitate to add it to your daily meals. An added benefit is that it’s good for the brain. Adding it to your diet isn’t only about brawns, it’s also about brains.

8. Flax Seeds

One of the easiest items on our list to add to your diet, flax seeds are very beneficial for anyone’s diet, no matter what their goals may be. Full of protein, omega-3s, fiber, and all the good things you need for a healthy body, it’s a powerhouse of good stuff that you should be eating for a healthy diet that will help you build strong muscles. You can add it to almost any kind of meal you prepare, so if you are looking for an easy way to get your protein and fibers in, flax seeds are great.

9. Apples

You don’t want to eat too much fruit when you’re trying to lose weight, as a lot of fruit has too much sugar. Apples, on the other hand, are rich in fiber and can help you to fill up in between meals, so you don’t snack on just anything. They also provide your body with plenty of antioxidants, which are good for both your body’s digestive system and energy levels.

10. Lentils

You don’t want to eat too many legumes when trying to lose weight as they are rich in carbs, but lentils are a good option for a healthy protein. Rich in protein and fiber, they are easy to make and easy to eat, so when you’re looking for a healthy meal in a pinch, turn to lentils to give you the protein kick that you need.

In Conclusion

The above list of foods are just some of the healthy options that are very helpful in giving your body the nutrients you need. Remember that when it comes to building muscle and losing weight, protein is always a good idea; especially when it’s healthy proteins. These foods should be enough to get you started with ideas for healthier and more filling meals. They’re yummy, easy to find, and rich in the nutrients that your body needs.

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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6 Healthy Yet Easy Snack Foods to Consider for Weight Loss

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One of the greatest challenges of losing weight that an individual faces is related to snacking. The reason for this is that snacking causes many temptations that ideally should not occur in order to achieve successful weight loss. One particular time that is challenging for snacking is during the work day. One ideal trick to learning more about healthy snack foods is to attend a weight loss camp for adults. In doing so, one will be able to learn informative tips on how to lose weight through exercise, eating right, and positive mindset. Here are six healthy yet easy snack foods to consider for weight loss:

1. Hearts of Palm: Hearts of palm are a wonderful little treat that can be easily transported for work. They are easy to acquire in many parts of the world and have next to no calories. For this reason, it is a great idea to bring hearts of palm with you during your workday for a light and easy snack to enjoy in the afternoons.

2. Hummus: Hummus is another great addition to your diet. Hummus can be combined with pita bread or many other healthy vegetables. Hummus now also comes in many snack size units that are easily transported to work. Be sure that you take this into account so that you are able to enjoy a wonderful healthy snack with you during your workday.

3. Greek Yogurt: Greek yogurt is another great snack to enjoy in the afternoons. For those going to work, it is also great to take greek yogurt with you for breakfast. Doing so will be a major asset to you because you will be able to have a healthy, yet transportable snack with you when you are going through your busy workday.

4. Dried Plantains: Dried plantains are a great addition to your snack regiment. The reason for this is that dried plantains are easy to transport and they do not require a spoon or accompanying vegetable like greek yogurt and hummus do. Be sure that you portion these in the proper portions; however, they still make a great easy snack to consume while at work.

5. Almonds: Almonds are excellent for providing energy. They are so useful to bring with you to work and can even tide you over if you are overly hungry for lunch or in the late afternoon. Almonds do not need any sort of refrigeration. Thus, it is highly beneficial to use almonds the next time that you are looking for a new healthy and low calorie snack to add to your weight loss plan.

6. Bananas and Oranges: Bananas and oranges are wonderful, yet transportable fruits to bring with you when you go to work or are on an outing on the weekends. These are sensational fruits for both Vitamin C and also Potassium. Be sure to include these in your snack routine at least once per week and you will also see a change in your skin’s complexion. Vitamins are very beneficial for your overall health and will only enhance your weight loss progress.

Losing weight can be quite challenging when individuals are busy. The key to your success is going to be related to finding healthy portion meals, drinks with lower calories, and also, snack foods that do not have more calories than meals. This, combined with regular exercise is going to make a notable difference in your body’s weight loss rate. Thus, be sure to take into careful consideration how you are snacking and modify it to meet your weight loss needs. Doing so will allow you to truly look and feel your absolute best.

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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 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 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.


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.


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.


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 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 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.


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 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.


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?


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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