This can be a really tough time a year for our clients, and often even tougher for people who haven’t incorporated a regular exercise and nutrition program into life. If you’re reading this I know you have an interest in taking care of yourself, losing weight, and looking and feeling great. Our bodies are mostly [...]

Operation Christmas Child!

Operation Christmas Child!


In the second event in our series of Community Connections we go global!

In partnership with Samaritan’s Purse we will be collecting items for the Operation Christmas Child program.

Each week we will be collecting items to pack the 100 Shoeboxes we have! These will be for boys and girls ages 4-8.

Week One – Toys
Week Two – Collection Health
Week Three – School Items
Week Four – Cards and Games

Make sure to check out our Facebook Event page! Click here for more details!
As a community I know we can affect great change not only within Central Alberta but the world!

Organized Group

Community Connections – November 3rd, 2015

Organized Group

Over the next year One to 1 Fitness will be launching a series of events to promote health, fitness, and well-being. We believe that it is important to establish strong and healthy communities and that we all have a responsibility in that venture. Our Community Connection events are a way for our membership and community to get involved and help us move forward in our commitment to enhance health lifestyles.

Our first event in the series will be on November 3rd, 2015. We are inviting clients and their families, and friends for a night of fun, learning, and inspiration. We will have a number of vendors with a healthy lifestyle in mind geared to helping YOU!

Some of the Community Participants:
Pure Earth
Avena Originals
Maple Tree Gluten Free Bakery
Shaper Images
Athletic Therapy – Josh Calderon
Displays from Sugar Shocker and Dogs with Wings
Young Living
and many more!

We are also lucky enough to have our client Tammy Cunnington coming to speak to us that evening. Tammy has recently competed on the International Stage through the Para Olympics and has a story that will be sure to inspire you 🙂

If you know anyone that wants to find new ways to get healthier, that enjoy learning and having fun, meeting new people, and just getting out of the house… This event is for you 🙂

6 Week Transformation Challenge

I believe that the accountability and support aspects are absolutely key for you to attain your goals.

We have all created goals, set a plan, and have taken action…

but what are the missing ingredients to this plan?

What happens when you lose motivation?

What happens when a stressor or roadblock comes up?

Even as a personal trainer, I have my own coach.


I may have the knowledge but I believe as humans we are terrible at keeping ourselves accountable.


when you have a bad weekend and you were suppose to hop on the scale on Monday, do you?

No!. You spend all of Sunday and Monday morning rationalizing with yourself that you shouldn’t.

“Well it’ll be the same or worse, right? Why even look!?”

Possibly, yes.

But we are now missing the most important factor in all of this!

The accountability… we used the scale as our accountability tool.

Because of this, do we have a better week moving forward?

More times than not, no!

Even when we aren’t perfect we can re evaluate the plan, get back to the basics, and more importantly, remember why we really wanted to make the change in the first place.

What is your WHY?

Because of this I created our 6 Week Transformation Challenge! (trust me I had a number of different names for it but the longer I thought of a cool name the less time I was spending on making this program life changing for you!)

I am looking for 12 people ready and willing to make a change!

This is a 6 week program that includes Unlimited Training through our Fit Body Boot Camp program as well as the coaching aspect from us and the community we will build as a group to ensure everyone gets results!

On Sunday, September 27th at 12pm we will be holding our Opening Ceremonies for this program. We will spend a couple hours getting acquainted, setting appropriate goals/plans, initial nutritional teaching, and getting our initial health and fitness goals set up!

Through this program you will have access to myself and the lovely Samantha Cooper so you have the support needed to work around life’s ever challenging turns :).

Here’s a small taste of what you get in this program:

A great group of people coming together to help each other. (Sometimes the best advice comes from someone else in the process)
Access to two successful fitness and weight loss experts
Appropriate goal setting
Individualized Plan for each person goals
Nutritional Coaching
Personalized Meal Planning
Unlimited Access to our Fit Body Boot Camp
And so much more…

All of this for just $197!

We are evening meeting up again midway for a special Mastermind meeting to ensure the last 3 weeks of your program to optimize your results!

There’s also a prize…

That is awarded to the winner of our challenge…


As a group we will decide on our Transformation Challenge winner!

Not every change you make will be solely reliant on the scale 🙂


For more details on this program please reply to this email or give us a call at 403.341.4041.

Looking forward to seeing you!


Paws on the Pavement - Charity Dog Walk!

Paws on the Pavement – Charity Dog Walk!

I have an exciting event that I hope to see you at! But first…

Do you love animals?

Are you fur baby friendly?

Well, we’ve got a pretty fun time planned for you! Since we are a fitness and wellness studio we have combined funand fitness to make for a good time 🙂


On Saturday, September 12th at 11:30am we are hitting the trails to get some cardio in with our babies.. dont worry it will be around a 30 minute walk! We are supporting Paws and Claws Animal Rescue Foundation to help these awesome people to keep doing what they are doing to help those dogs in need.

We are hoping that people can register in advance and with a minimum of a $25 donation that will include joining the walk, getting your Post Workout Doggie Snack (provided by our awesome sponsors) and your BBQ lunch. Registration will open at 11am that morning if you didn’t get a chance to sign up in advance!

Furthermore, we will be having Hot Diggity Dogs there to have a short performance at 12:30pm where they get to show off what their rescued animals can do!

Also if you don’t have a dog to walk, no problem! We will be arranging for some awesome rescue dogs to join the fun too!

You can also try out our Fit Body Boot Camp program that day for a small donation to the Paws and Claws Animal Rescue Foundation. We have three sessions that you will be able to enjoy at 9, 9:45, and 10:30am​. ​

Please be sure to keep your companions on a leash at all times. We want to make sure everyone has a great time 🙂

If you have any questions check out our Facebook event here or call the studio at 403 341 4041

Hopefully we get to see you there paws and all 😉

Take care,

change word cloud on a vintage slate blackboard

Adaptation is at the Core of Continual Change

Your Red Deer personal trainer will teach you that your body adapts to everything, if you're progress is stuck subtle (not drastic) change is the key to continual progress.

Your body adapts to everything, if you’re progress is stuck subtle (not drastic) change is the key to continual progress.

This may surprise you but when it comes to changing your body I feel you could dial it down to one key concept that will outperform and make more sense than any other. Your body is a master of adaptation, your job is to provide stimulus to which it must adapt.

You may wonder why tonnes of our clients are losing weight and bodyfat by eating more (sometimes in excess of double what they were eating before coming to see us), while the world seems to consistently agree that eating less or portion control is the answer. In truth both are right for the simple fact they both force the body through a process of adaptation. Eating less or smaller portions limits the body’s resources, forcing the body to adapt by finding a way to supplement the resource deficit internally. Unfortunately this isn’t sustainable; you simply can’t create energy without energy. If you’re not convinced next time you fill up your car note the number of kilometres you travelled before requiring a fill and the number of litres of fuel you purchase. Now each subsequent time you fill up your vehicle I want you to travel the same number of kilometres but put 1L less fuel in than the previous refuelling, keep repeating this process. Oh and by the way, please register for roadside assistance as I’m convinced you may require it in the near future.

The above example may seem silly, but essentially any form of restriction on your body whether it be food intake, water intake or restful sleep essentially has the same effect. Lucky for us our body is much more adaptive and resilient than our vehicle so you won’t be stranded as quickly. My point is; it’s not sustainable.

By comparison, when you begin eating more a different kind of adaptation occurs. The initial assumption is that you would gain weight or bodyfat. This can be true if you’re consuming the wrong fuel. We could compare this to our cars again as a mixture of fuel and air, our vehicle requires both in specific amounts and in changing conditions depending on whether you are accelerating, decelerating, or what the air temperature is. We can generalize our body in the same way with one radical exception. Some foods actually require more energy to digest than can be extracted, creating an energy deficit. To a personal trainer this is an ideal environment. You will ultimately benefit from the nutrients from the food but without any physical effort on your part, you can burn more energy than you took in. You can see now the consistency of both examples is that additional energy is required by the body, and why both mechanisms may achieve a similar end result. Those eating more just tend to be happier, have more energy, and find it easier to sustain long term, but then I guess those feelings are a matter of personal preference.

This is just one example of the body’s ability to adapt. Exercise functions in a similar way. If you have a pattern of exercising on the same days, for the same amount of time, using the same exercises, at approximately the same weight or resistance there is little for your body to adapt to. As a result there is little progress. By changing just one of those variables in each workout your body has no choice but to make progress because it must adapt. Now this is usually where our good work ethic get’s us into trouble. A flash of inspiration (like a New Year’s resolution) makes us leap forward and change a whole gambit of things. Our “willpower” subsequently breaks down after a short period because the required adaptation is too much all at once, the body resists. It’s hard for us to believe but often the same or better results will be achieved with baby steps, implementing things at a pace that makes you say, think and feel that, “it’s no big deal.”

If you’re serious about reaching your goals once and for all remember that losing just 1lb/week adds up to 52lbs this year, these would be great results for anyone and are absolutely achievable. Determine your target than work backwards choosing the “no big deal” babysteps, even if it means you can only handle exercising 5 minutes a day to start. (Ex. An average new year’s resolution may last 17-25 days and average exercise might be 1 hour/day=25 hours of exercise. Just 5 min/day would be the equivalent of 30.75 hours of exercise over the course of a year, and no one will stay at 5 minutes for ever. This is why the tortoise won and so will you.)

2015 Train-a-thon a Massive Success! Over $30,000 raised to date!

2015 Train-a-thon a Massive Success! Over $30,000 raised to date!


“2015 Train-a-Thon for charity a massive success,” says Pat Kerr, Co-Owner of One-to-1 FitnessTrain 1

Well…another long 24 hours has come and gone and One to 1 Fitness is honoured to have been able to do our small part in helping make our community just a little bit better and a little more fit.

June 5th (through June 6th) saw us host our 3rd annual 24 hour Train-a-thon for charity, this year in support of the Canadian Tire Jumpstart program…a nationally based organization that helps children in financial need participate in sports. The program, represented by names such as Jonathan Toews of the Chicago Blackhawks, supports activities including hockey, swimming, soccer, baseball, karate, ballet and gymnastics and has assisted almost 1 million children since its inception.

3 AM Zumba anyone?

2 AM Zumba anyone?

So……how does this crazy day work? For a full 24 hours, all trainers on staff donate their time in half-hour time slots. Members and non-members are invited to make a minimum donation in order to “purchase” a training session with a trainer. Being one hundred percent charity based, all proceeds go directly to the cause…even food, coffee and other forms of sustenance that are scientifically engineered to fuel hard working bodies for 24 hours (insert shameless plug for Tim Horton’s donuts here!) are all donated by clients, families and friends. Local businesses even participate by donating items that get put up for auction.Train 2

The event (which has now seen One to 1 Fitness raise over $30,000 for charity over the last 3 years,) has consistently grown in new and exciting ways every year, with participants getting more and more creative on how they can help, how they can keep the day fun and light and how to keep their trainers awake all night, (including a 2A.M. Zumba Dance class!

The day brings a unique sense of community…families come and participate together, games are played, and the trainers are pushed to complete tasks of physical fitness. The air is light and fun. Our resident photographer captures sweaty smiles, high fives, hugs and celebrated friendships. But most of all, he captures a community. He captures hundreds of people coming together to support the greater cause. A family, working together to do good by others. He captures what is, One to 1 Fitness.

A very big thank you to all of our sponsors, partners and contributors:

Target Safety    Tim Horton’s    Paul Howard Photography    Sky Wings Aviation    Nossack Meats    Dairy Queen    Ultimate Physique   The Float Shack    To The Lost    Utopia Hair Studio    Sugar Free and More    Wicked    Body Basics    Sharper Image    Sacha Warder – RMP    True Movement Pilates    Journey to Wellness    R.A.W. Kinesis    Young Living,


Train 10

Train 7

April – 2015 Well it’s that time of year again!

It’s our annual charity Train-a-thon!!

(Click here to learn about our past Train-a-Thons for Charity!)

Here at One to 1 Fitness and Red Deer FBBC we love to support getting kids active and loving life! So it’s our mission at this years’ TRAINATHON to do just that 🙂

This year we are supporting the Canadian Tire Jumpstart Program that gives the gift of sport to kids and parents that can’t afford to enroll their kids in organized sports.

We are opening our doors and schedules on FRIDAY JUNE 5TH @ 6AM TOSATURDAY JUNE 6TH @ 6AM for all of you to book in! You can pledge to workout, talk nutrition, get help with injuries, hang out, eat, chat, play cards and anything that you and your trainer would like to do with your pledged time!

We ask for a minimum of a $20 donation per half hour time slot to donate to THE CANADIAN TIRE JUMPSTART PROGRAM 🙂 Help us reach our goal of $15,000! Bring your friends and family because there will be plenty of things to do that day for you and the kids. We also have silent auction items and 50/50 tickets for an awesome gift basket from your local Red Deer businesses.

Keep in mind a couple things…If you have a normal training spot please confirm with your trainer you would like to donate to keep it 🙂 Also bootcamp schedule stays the same for Friday but the Saturday 9am – 11am bootcamps will be cancelled. We will definitely need to catch up on our sleep 😉

Call 403 341 4041 to book in or contact your favourite trainer to secure a spot in their schedule 🙂 We are accepting Cash or Cheque and if you would like to use a Credit Card you can visit this link-… Canadian Tire Jump Start is working with us to give out tax receipts through all forms of donations.

Please help us make a difference in the lives of the kids in our community by making fitness a fun and beneficial part of their lives.