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.

One Fitness Camp10 Foods To Help You Build Muscle and Lose Fat
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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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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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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.


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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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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Paleo Diet Pros & Cons

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What is the Paleo Diet?

Recently, the Paleo Diet has become a topic of discussion in health circles around the globe in comparison to the popular Mediterranean Diet that has spread across Europe. The question that has become predominant is which diet is more effective for weight loss. Surely, there are many paleo diet pros and cons. In fact, there are many pros and cons of both diets to consider. In order distinguish something that is “Paleo,” it is essential to understand that “Paleo” comes from our ancestors on earth and how they used to eat and live. When we refer to our ancestors, we consider hunters and gathers that surrounded meat with vegetables. This basic concept has spread around the world for global cuisine, yet the concept has become misguided due to the increased use of processed foods rather than the natural resources that were available to our ancestors. In modern times, it has become something that has become unhealthy at times. For those that have gained weight, attending a weight loss camp for adults has become necessary in order to control weight gain. That said, when contemplating what is the best option in terms of diets, there are absolutely paleo diet pros and cons to take into account to see whether it is as effective as it could be. Consider the following pros and cons of the Paleo diet:

Pros of the Paleo Diet

1. The Diet Has Been Linked to Improving Chronic Diseases.

Recently, there has been a surge of diseases that are caused by being over weight. Many of these diseases such as diabetes and cardiovascular issues have been reduced when implementing Paleo principles. There have been many studies done where test groups of people greatly improved their early signs of these diseases. For this reason, if you are currently on the line of having diabetes, it may be worth it to give these methods a try to see if you will be able to eliminate the disease before it becomes irreversible. Your doctor will likely recommend this as one of the top methods for you to pursue due to how effective it is without immediately resorting to chemical antibiotics if you have found a doctor with more of a holistic approach.

2. The Diet Sheds Light on How Inefficient Processed Food Is.

There have been several health complications in terms of processed food in recent years. This has caused many nutritionists and policy makers to question how food production needs to be improved for the greater health of consumers. A further consequence of processed food is the various diseases that had never occurred previously have surfaced due to the necessity to produce more food to feed a growing population. Obesity has become a major issue in the United States and is on the rise in many countries around the globe from the improper use of processed foods. Consider this when trying to decide whether it is better to eat pure foods like those of our ancestors or whether processed foods is the ideal choice to pursue. The pure foods movement has greatly taken force to avoid genetically engineered foods that end up causing more harm than good. This diet is ideal for this movement given the number of shops and restaurants that have come into fashion that celebrate the diet of our ancestors. For this reason, it is highly likely that this movement will continue to gain force.

3. The Diet Focuses on Distinct, Yet Traditional Foods.

Mainly, the diet focuses on whole foods, vegetables, lean foods, and proteins. These foods are quite opposite to the Mediterranean diet, which is another reason that they are so controversial despite the history behind them. In spite of their difference from the modern taste buds, they have become quite trendy, but with a unique flair. Restaurants regularly prepare dishes that meet this standard for those that want to practice this kind of eating. The movement continues to grow due to the decrease in disease that comes with it.

Cons of the Paleo Diet

1. The Perspective on Evolution and the Paleo Diet Is Not Scientifically Accurate.

One of the main concepts behind this diet is that humans are arguably in the same genetic position as they were in the Paleolithic Era that occurred more than 10,000 years ago. For this reason, individuals would respond to the same foods as before. One of the main arguments against this approach is that humans have been continuously evolving for the past 10,000 years and will continue to do so in the future. The idea that we are the same and will respond to the same diet isn’t currently supported by science at the present moment.

2. Limiting Lists of Foods for People Can Be Difficult to Follow.

In modern society, it is quite difficult to follow a diet that does not allow you to eat processed foods. This is particularly true if the person is living in a large city and never cooks for themselves. It can become more unrealistic to keep this sort of diet working without investing a substantial amount of capital. Processed foods are more affordable and readily available, which is why they tend to dominate the food market rather than foods that may in fact be better for our bodies.

3. The Arguments for Removing Dairy Aren’t Strong Enough Yet.

There has been a movement to eliminate dairy due to the fact that our ancestors from 10,000 years ago did not necessarily have cows nor consume any of their products. The thought is that dairy caused diseases to potentially form in the human body that were not there previously. This idea is something that is plausible, yet not entirely credible to justify entirely eliminating dairy from the diet of humans. On this issue, nutritionists are quite divided because not advocating for dairy would take health food recommendations to an entirely new level that the current industry may not be able to support.

When considering what kind of diet is the ideal fit for you, it is wise to study many different diets to see which one may be the proper fit for your weight loss ideas. When you study those diets, it is best to weigh the pros and cons of each and every one. This will give you a clear vision of which diet will be the best possible fit for what you are looking to achieve. Individuals that do not take the time to do this usually end up choosing a diet method that is not ideal for their body type. This poor selection will make them end up losing weight slower or not at all. This derails their confidence and causes many setbacks. When looking at a diet such as mentioned above, it is best to look at whether something that is so trendy is in fact the best possible solution for your body. One great way to learn more is to attend a weight loss camp and speak to expert nutritionists regarding this diet and figure out if it is best for you. Here, you will be able to learn more in depth information about the diet and decide to integrate it into your weight loss plan. This kind of thought will be something that will allow you to lose the weight that you are seeking quite quickly and effectively.

Ready to attend an Adult Fat Camp and Crush your Weight Loss Goals?

If you attend One Fitness Camp October 1st through December 7th, 2017 save $250 per week with our Fall Promo! Kick off the holiday season in the best shape of your life. Call 1.888.592.CAMP and speak with one our camp advisors to learn more about our camp and Fall promotion.

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