1TO1 Fitness

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1TO1 Fitness

We will motivate you, ensure you train safely and effectively, and make every one of your workouts a great workout.

1TO1 Fitness strives to provide the highest caliber, scientifically-based personal training services, delivered by highly-educated, friendly, professional trainers, in a welcoming, motivational environment. 1TO1 strives to provide the highest caliber, scientifically-based personal training services,
delivered by highly-educated, friendly, professional trainers, in a welcoming, motivational environment. You will get the most out of your time and get the most out of yourself.

12/06/2026

If all you’re doing for your core is crunches, you’re missing out on a lot!

One of the cores biggest jobs is managing side-to-side forces through the obliques and lateral lines of tissue. These structures help transfer force, maintain balance, and keep you moving efficiently both in and out of the gym.

Here are 3 of our favorite ways to train them:

✅ Lateral cable lean + overhead swing
✅ Lateral pivot lunge + VIPR PRO overhead lean
✅ Rear-facing overhead rainbow with battle ropes

What we like about these variations is that they lengthen the lateral line under load!

You can also change the demand of these exercises by:

➡️ Allowing the hips to shift naturally
➡️ Keeping the hips controlled and steady

Both strategies have value depending on your goals. 💪

10/06/2026

Your posterior chain is more than just heavy deadlifts. 💪

The hamstrings, glutes, and lower back extensors play a huge role in strength, power, balance, and everyday movement. While loading up a barbell is one way to challenge them, it’s not the only way….

In this video, we show a few of our favorite variations:

✅ Single arm same-side hinge
Focus on maintaining hip position and resisting the urge to lean.

✅ Single arm opposite-side hinge
Introduces internal hip rotation and challenges the diagonal tissue system on the backside of the body.

✅ Opposite-side rotational deadlift (toes in)
Similar hinge pattern, but now you must overcome the inertia of a dead weight while controlling rotation.

✅ Single arm kettlebell swing
Adds a dynamic element and challenges force production and deceleration.

✅ Skater swing
A more athletic variation that combines power, balance, and coordination.

The posterior chain is designed to handle movement in multiple directions, not just straight up and down. Training it that way can build strength that carries over to life outside the gym!

08/06/2026

POV: You finally started taking care of your lower legs. 👣

Most people don’t think about their feet, ankles, and calves until something starts hurting.

The problem? Your lower leg is responsible for absorbing force, creating force, maintaining balance, and helping you move efficiently through life.

A few things we like to include:

✅ Soft tissue work for the foot
✅ Dynamic, multiplanar calf mobility
✅ Multiplanar ankle stability training
✅ Single leg plyometric progressions
✅ Footwork, agility, and coordination drills

Build the foundation first. Everything above it tends to work a little better when your feet and ankles are capable and doing their job!

04/06/2026

Mobility isn’t just about stretching harder…It’s about giving your body a reason to trust the range!

One thing we’ve learned over 40 years of training is that a multidirectional approach improves almost everything we do, especially mobility work.

In this drill, we use a seated thoracic rotation with the Stick Mobility stick. Once we reach end range, we add a controlled side-to-side lean before retesting the rotation.

The result? More range!

Part of that comes from the body warming up and the tissue lengthening, but a big piece comes from the nervous system. When the “computer” feels safe in a position, it allows you to access more range.

The key is to move slowly and stay in control. Speed and force can create tension. Allow your body to adjust and trust the movement!

Try it and see how much motion was already there waiting for permission!

01/06/2026

Most people think of training muscles individually and in one plane of motion. If you want to move as well as you can outside of the gym, you need to be training diagonal patterns!

Many of our strongest and most important movement patterns rely on diagonal chains of tissue that connect the shoulder to the opposite hip. These connections help transfer force, create stability, and allow us to move efficiently through daily life and sport.

In this video, Pat starts with two of our foundational exercises:

✅ Single arm cable press with opposite stride stance
✅ Single arm cable row with opposite stride stance

Then we progress to two more advanced variations:

🔥 Single arm row + opposite glute bridge
🔥 Single arm press + opposite arm/leg balance

These progressions increase the demand on the entire system, challenging your ability to create and transfer force through those diagonal connections!

If you’re looking to improve strength, stability, balance, and coordination, don’t overlook the diagonal patterns!

28/05/2026

Most people think isometrics are “easy” because nothing is moving.

But when you create full-body tension the right way, they become a completely different challenge!

Using the Stick Mobility stick pressed into the stability ball forces the entire system to organize and produce force together:

✔️ Feet driving into the ground
✔️ Core creating stiffness and control
✔️ Upper body connecting through the hands and shoulders
✔️ Constant tension from start to finish

These are great for creating demand without needing heavy load, while also adding variability and novelty into your training!

We pulled a few of these concepts from StickMobility and love how they challenge coordination, stability, and full-system integration all at once.

strengthtraining

25/05/2026

Happy Memorial Day 🇺🇸

Hope everyone spent some time outside today with friends, family, and the people who matter most. While enjoying the holiday, we also remember and honor those who made the ultimate sacrifice for our freedom!

23/05/2026

No gym this weekend? No problem 🇺🇸💪

We asked Pat for a simple full body workout you can take anywhere over Memorial Day weekend, whether you’re traveling, at the beach, or just away from your normal routine.

4 bodyweight movements. Full body demand. Minimal space needed.

🔹 Push-Up + Opposite Toe Reach
🔹 Split Squat with Rotation + Lean
🔹 Side Plank + Toe Touch Superset
🔹 Single Leg Balance with Torso Drivers

✅ 8-12 reps per side
✅ 4-5 total rounds
✅ Strength, mobility, balance, and core all in one session

The goal isn’t to crush yourself while on vacation. It’s to keep the system moving, stay athletic, and feel good heading back into next week.

Save this for your holiday weekend workout.

20/05/2026

Can you get a cardio effect without traditional cardio equipment? Absolutely.

One of our favorite ways to build conditioning is through full-body movement patterns that challenge more than just the muscles. When you use exercises like sled pushes, battle ropes, squat to press variations, and other integrated movements, you naturally bring the respiratory system into the equation too.

The key is how you dose it 👇

❌ We don’t try to make one exercise completely exhausting
❌ We don’t turn it into a max effort sprint

✅ We keep the intensity at a level where you can stay capable and keep moving for 4-6 minutes
✅ Rest periods are just long enough to recover and get right back into quality movement

This creates a steady metabolic demand without feeling trapped on a machine the entire workout.

If you’re burned out on traditional cardio, this is a great way to switch things up while still building endurance, work capacity, and total-body resilience.

18/05/2026

Achy shoulders don’t always mean you need to stop pressing and pulling. Sometimes you just need to change the strategy. 👊

A few simple adjustments we use to help clients continue training loaded linear pushing and pulling movements while being a little more shoulder-friendly:

✅ Narrow the grip on movements like bench press and pull-ups
A closer grip usually reduces stress on the shoulder joint and often improves positioning and control.

✅ Slow the tempo down
Yes, the load may need to decrease a bit. That’s okay. Good control + longer time under tension can still create a serious training effect.

✅ Use more single arm overhead pressing
Single arm variations allow the shoulder blade and torso to move more naturally instead of locking both sides into one fixed position.

✅ Add torso leans and rotation
Small movement variations can change angles, improve space, and make pressing feel much smoother on irritated shoulders.

The goal isn’t to avoid strength training. The goal is to keep training in ways your body can tolerate and adapt to over time.

Save this for the next time your shoulders need a slight reset. 🔥

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Opening Hours

Monday	06:00 - 20:30
Tuesday	06:00 - 20:30
Wednesday	06:00 - 20:30
Thursday	06:00 - 20:30
Friday	06:00 - 19:30
Saturday	07:30 - 12:30

Telephone

+17038480881

Website

https://1to1fitness.com/

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