One to One Health

Skiing is a fun and exciting way to get a fantastic full-body workout that burns calories quickly. How many calories burned while taking part in the popular winter sport depends on the level of effort you're exerting and your weight and body type. Downhill skiing is an aerobic and anaerobic activity, which is a big reason why it's such a great overall workout and calorie burn. Downhill skiing is a blend of endurance and resistance training. In addition to burning a bunch of calories and being a cardio workout that has positive effects on the heart, downhill skiing improves flexibility, strength, agility, balance, and endurance.

Though the name of this soup implies it is from the Aztec region, it in fact means ‘tortilla soup’. Mexico’s comfort food is made from a base of vitamin C-packed tomato and protein-rich beans, and is topped with every millennial’s favourite superfood, the avocado. Add tortillas to garnish, and the rest is up to you.

Check out this link for a great easy recipe for the most flavorful mexican soup!

https://www.gimmesomeoven.com/sopa-azteca-tortilla-soup/

Over-apologizing refers to saying “I’m sorry” when you don’t need to. This could be when you haven’t done anything wrong or you’re taking responsibility for someone else’s mistake or a problem that you didn’t cause or control. More of a good thing isn’t always better. And this is true of apologizing. Over-apologizing dilutes your apologies when they’re really needed. And over-apologizing can make you look less confident. It can seem as though you’re sorry for everything – for your actions and feelings, for taking up space, for your mere existence. These types of inappropriate apologies are roundabout ways of criticizing ourselves because we’re essentially saying, “I’m wrong” or “I’m to blame” all the time. This doesn’t reflect self-confidence or self-worth.

For many of us, over-apologizing is a bad habit. And like any habit, it takes effort and practice to undo a bad habit and replace it with a new behavior. So, don’t be discouraged if you find that over-apologizing is a hard habit to break.

Winter is the perfect time to engage in some heart-healthy exercise and shed some of those unwanted post-holiday pounds. The time to take action is now, no need to hibernate this season! Grab the family and head to the local slopes for a heart-pounding workout in the great outdoors that not only offers beautiful scenery and fun but some serious health benefits, too.

Snowboarding heavily targets the lower body muscles. Snowboarding also works some muscles that may not be used as often like the ankles and feet, which are engaged to help steer the board and maintain balance!

Clam chowder doesn't have to be a heavy, calorie-saturated soup! Check out this link for a cleaner, lighter and healthier option and your next family favorite!

https://www.foodnetwork.com/recipes/food-network-kitchen/low-fat-clam-chowder-recipe-1973217

Having a healthy level of self-confidence can help you become successful in your personal and professional life. It can play a role in your motivation to pursue your goals and affect how you present yourself to other people. Research has found that people who are more confident tend to be more academically successful. Here are some tips & tricks to help boost your self-confidence!

By learning to engage your muscles to stay standing, you're not only toning them, but also improving your control over your body and your endurance. According to Harvard Medical School, ice skating can burn up to 200 calories per hour, making it a great way to lose or maintain weight when combined with a healthy diet!

This warming kimchi-infused stew will do double duty this chilly season. Not only is this hearty bowl the ultimate cozy dinner, it also contains gut-healing properties. This traditional, fermented Korean dish is typically made using the following: Chinese cabbage, daikon radish, garlic, Korean red pepper powder, onion, fish sauce and ginger. This fermented wonder is the perfect example of “the whole is greater than the sum of its parts.” Each and every ingredient lends vitamins and minerals that make kimchi one impressive complement to savory dinners.

Thanks to how its prepared, kimchi itself is a superfood. You may already know that fermented foods – particularly kimchi – are lauded for their impressive benefits for gut health. Healthy bacteria such as lactobacilli develop during fermentation. Lactobacilli are probiotics, believed to support and improve the body’s immunity. Like other naturally fermented foods, shop for brands that list “unpasteurized” on the label as the heat during pasteurization can destroy their healthy bacteria.

check out this link for your next go to winter recipe! https://www.koreanbapsang.com/kimchi-jjigae-kimchi-stew/

At One to One Health, our fitness and personal training programs are overseen by doctors, physical therapists, licensed dietitians, and exercise specialists. Contact One to One Health's Director of Health and Fitness, Russell Cliche, to learn more about our personal training program. Call 423-413-8852 or email [email protected]

Health isn't how you look, it's about how you live!

www.OnetoOneChattanooga.com

We are celebrating the life and legacy of Dr. Martin Luther King Jr. today and every day by doing good and helping others!

Bundle up, pick your teams, pack up your biggest snowball and start the battle of the century! Running around in the snow during a snowball fight allows you to burn around 300 calories per hour. Play hard, because the losing team has to shovel the driveway!

This utterly faithful recipe perfectly recreates a New York City's famous halal-cart classic: Chicken and Rice with White Sauce. The chicken is marinated with herbs, lemon, and spices; the rice golden; the sauce, as white and creamy as ever.Dont eat meat? No problem! This recipe can be easily modified to fit your dietary needs!

https://www.seriouseats.com/serious-eats-halal-cart-style-chicken-and-rice-white-sauce-recipe

Downhill skiing is fun, but it is also an excellent workout for the whole body. Skiing improves strength, flexibility and balance, and it is suitable for almost everyone.

Some of the health benefits of downhill skiing are that it:

• Is an excellent cardiovascular workout
• Improves circulation
• Exercises all the major muscle groups
• Burns a lot of calories and helps to get rid of body fat
• Strengthens the leg muscles
• Improves general mobility
• Improves coordination and balance.

One of the benefits of skiing is that it is not just exercise for the body. Skiing outdoors is also good for the mind and can improve your overall quality of life!

This recipe is the one "PHO" you!!! you don't always want to take a whole day to source the ingredients for and make pho from scratch. This is an awesome hack to be eating pho in an hour! You can find all the ingredients locally and even have them delivered. Slicing beef paper thin can be a pain. Japanese and Chinese markets always stock paper-thin meats for shabu shabu or sukiyaki. Check out this link for the recipe - https://www.foodnetwork.com/recipes/quick-beef-pho-7112948

The winter blues are very common, with many of us experiencing a mood shift during the colder, darker days of winter. You may find yourself feeling more lethargic and down overall. Although you may feel more unhappy than usual, the winter blues typically do not affect your ability to enjoy life. Be optimistic and look at life in a positive lens!

HAPPY NEW YEAR!!!

#2022

Warm wishes & happy holidays from your One to One Health family! ❄️🎊🤍

Between the turkey, stuffing, cranberry sauce and miles of pies, the average American eats between 3,000 and 4,500 calories on Thanksgiving Day. Considering that the typical, moderately-active woman needs approximately 1,800 calories a day and the average man needs between 2,200 and 2,400, according to the Academy of Nutrition and Dietetics, that’s nearly two days worth of calories in a single meal!

It’s the one time of the year you should be able to eat what you want without counting calories. But it’s a good idea to plan activities both before and after dinner to burn off at least some of it. Check out this link to learn about some fun activities to try before and after eating that delicious meal!

Happy Thanksgiving!!! 🦃🍁🧡

Tony Robbins is quoted as saying “Leaders spend 5 percent of their time on the problem and 95 percent of their time on the solution.” Thomas Edison famously had over 1,000 unsuccessful attempts at creating the lightbulb before he finally achieved the workable solution.
Regardless of the problem, you’re currently stuck on, the situation is not hopeless. Every problem you face — be it in your personal life or work life— has a solution.

Rather than dwelling on the problem itself, focus your energy on finding a solution. This not only fosters a more proactive mindset, but it will help you find the energy to keep going until you achieve the desired result!

Need ideas for your next pre or post workout meal?? Check out this post!

This salad combines honey roasted squash, sweet caramelized figs, and feta cheese all together. Basically all of our favorite fall foods in one big bowl! Check out the link below for the recipe :)

https://www.halfbakedharvest.com/roasted-squash-caramelized-fig-feta-salad/

Fall is here and with it comes busier schedules, colder weather, and shorter days. In the blink of an eye, we’ll be wrapping up another year! Autumn is a natural time for reflection and gratitude and it provides some special opportunities to use seasonal self-care ideas like the shown above. What's your favorite thing to do when trying to unwind this season?

🍁🍂🍃

Take advantage of the weather! Fall can be a treat for the senses: the crisp air, apple picking, pumpkin carving, a gorgeous canopy of fall foliage, and the crunch of leaves underfoot. These months are a great time to exercise outdoors and enjoy cooler temperatures. And remember, it doesn't have to seem like exercise to be a great workout. 🍁🍂💪🏽

Home of the free, because of the brave. Today we remember and honor those who sacrificed their lives to protect our country. Happy Veterans Day! 🇺🇸

"Vulnerability is the birthplace of creativity, joy & innovation.” – Brene Brown

Whether big or small, we often have this one idea that plagues our mind. Take bold action - acknowledge your fear and decide to do it anyway. Start an ideas book where your task is to document your ideas no matter how small or big.

First, execute a few of your easiest ideas in order to build courage and skill to undertake larger ones.

Try idea mapping to think through and develop a plan around your ideas – visit imindmap.com

Get an accountability buddy who is on a similar journey!

It's time to get out and enjoy one of Fall's greatest pastimes — apple picking!! It makes a great healthy family outing because of all that walking around, and even if you snack on an apple (or three), you're getting tons of fiber and breaking a sweat! 🍎🌳🧺🍁

Did you stock up on pumpkin puree this past month!? Check out the recipe in the description to learn ways to use up your leftover surplus. The creamy pumpkin pasta sauce is healthy & so easy to whip up! 🍝🧡

https://www.bbcgoodfood.com/recipes/creamy-pumpkin-pasta

We all have priorities but often fail to put ourselves on the list. Always giving and rarely replenishing can leave you burnt out, ragged and falling to pieces mentally and physically. Not good.

Enter Happy Hour – scheduled “me time” to do something that makes YOU happy. An hour a day goes a long way.

Depending on the day, you can use that time be quiet, exercise, read, reflect or to just be. ✨

Skating is a great lower body exercise, working muscles in your calves, quads, and glutes. It's also a great way to build core strength, and depending on your form, you can even work an arm workout into your routine. It's good for your heart. Roller skating strengthens your muscles, and that includes the heart! Get out there and skate through those colorful trees!