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ONE Lifestyle, Dunellen, NJ (2025)

12/30/2022

Want a fast way to ramp up your results??

Make everything you do TODAY aligned toward getting quality sleep TONIGHT!

😴Getting enough sleep helps:
Boost your mood
Fight cravings
Speed up your metabolism
Regulate your hormones
Improve your recovery & stress response
Strengthen your immune system
Keep your brain healthy
And so much more

All of that works together to help you not only feel better but also get BETTER results.

✅Set yourself up for sleep success:
Get sunshine early in the day to help regulate your sleep cycle
Tire out your body (gently!) during the day so that it’s ready for sleep
Avoid stimulants like caffeine after 1-2 pm
Stop eating 3-4 hours before bed
Avoid blue light from TVs, phones, and devices at night because the light will trick your brain into thinking it’s daytime
Make sure your room is cool, dark, and quiet
Don’t drink alcohol

How did you sleep last night?!

12/29/2022

💪✅What’s your stance on New Year’s Resolutions: Do you make them?

12/27/2022

🥑🥚This appetizer can also double as a protein-packed anytime snack.

TIP: You might want to double this recipe because it’s seriously craveable. 🤤

Guacamole-Stuffed Hardboiled Eggs
(serves 6)

6 large pasture-raised eggs
2 ripe avocados, peeled and pitted
1/2 small onion, finely chopped
1 ripe tomato, chopped
1 clove garlic, minced
1 lime, juiced
salt and pepper to taste

Cook the eggs: Place the eggs in a single layer in a saucepan and cover with water. Place the pan on the stove over medium-high heat. Bring to a simmer, then lower the heat so the eggs cook at a gentle simmer for 10 minutes.

Remove the pan from the heat, pour out the hot water, and cover the eggs with ice-cold water. Let the eggs stay in the water and when they are cool enough handle, peel them.
Let them cool to room temperature or put them in the refrigerator until they are cold.

Make the guacamole: Mash avocado in a medium serving bowl. Stir in onion, tomato, and garlic. Add the lime juice, salt, and pepper to taste. Cover and place in the fridge for 30 minutes so that the flavors blend.

To assemble: Cut the eggs in half and remove the yolks. Fill each half with about ½ Tbsp of guacamole. Place on a serving plate and enjoy!

12/26/2022

🎁We hope you had a Merry Christmas – and that you have a great Boxing Day!

12/26/2022

🙏May peace, love, and unity bring a happy Kwanzaa to you!

12/25/2022

❓What can you do this week to finish 2022 strong? Share below! ⬇️⬇️⬇️

12/23/2022

❓MYTH OR FACT ❓

🤔Choose the “fat burning” program on cardio machines if you want to get lean.
🙈
🙉
🙊

🔥MYTH🔥

Fat-burning programs on cardio machines have you working out at a lower intensity.

On one hand, it makes sense.

Your body does burn a higher % of fat when you work out at a lower intensity.

But … you don’t burn a lot of calories OVERALL when you exercise at a low intensity – so it doesn’t add up to a lot of fat calories.

The best bet: Because you burn more total calories when you work out harder, it can also mean you burn more fat calories.

Plus, you’ll get more fitness gains!

The best approach: aim for burning more calories overall — rather than just focusing on fat calories.

12/20/2022

🍸It’s mocktail time! 🎉

This drink looks festive, tastes great, and just happens to be packed with antioxidants and gut-friendly probiotics.

If you can’t find ginger kombucha, try berry- or cherry-flavored kombucha.

🍒You can use fresh or frozen cherries – just be sure to pit them first!

NOTE: Most kombucha contains less than 0.5% alcohol which technically means it’s a non-alcoholic drink.

Cherry-Kombucha Mocktail
(serves 2)

1” (2.5 cm) slice of fresh ginger, thinly sliced
1 sprig of fresh rosemary
¼ cup (60 ml) 100% tart cherry juice (no sugar added)
Juice of 1 small lime
1 x 12-oz (355 ml) bottle of ginger, berry, or cherry kombucha
For garnish: pitted cherries and/or ginger slices

In a mason jar or shaker, muddle the ginger and rosemary. Slowly stir in the cherry juice, lime juice, and kombucha.

Pour into ice-filled glasses, straining if necessary, and add optional garnish.

12/18/2022

🔥What goal are you focused on this month? ⬇️⬇️⬇️

12/18/2022

🕎Let the light shine bright! Happy Hanukkah from your friends at ONE Lifestyle

12/16/2022

🥘🔥Go for a walk after your holiday meal!

Here’s a new healthy tradition to add to your holiday celebrations: going for a short walk within 60-90 minutes of eating dinner!

Studies show that light walking (even for just a few minutes!) can help lower your blood sugar.

Plus, it can help ease your digestion, too!

It will also get you out of the house and breathing some fresh air.

Done regularly, studies show taking a brief walk after eating can help ward off type 2 diabetes.

Do you usually walk after holiday meals?

12/15/2022

🚗When you take a long road trip, do you drive straight through or do you stop to sleep at night? 👇👇👇

12/13/2022

🍐Here’s a surprisingly easy dessert that happens to be low in added sugars.

Poached Pears with Dark Chocolate Drizzle
(serves 4)

4 ripe pears (use a firm variety like Bosc)
¾ cup (180 ml) unsweetened apple juice
½ cup (140 ml) red wine
3 cinnamon sticks

Spiced Chocolate Sauce
2 oz (48 g) dark chocolate, roughly chopped
½ tsp pumpkin pie spice mix

Poach the pears: Peel the pears then cut them in half lengthwise, then remove their cores. Place them cut side down in a saute pan. Pour in the apple juice, wine, and cinnamon sticks.

Place the pan on medium-high heat and bring the liquid to a simmer. Cover and let cook for 5-7 minutes, until cooked through but firm – poke them with a fork to test.

Flip the pears over and cook another 1-2 minutes. Using a slotted spoon, remove the pears from the pan and onto serving plates.

Place the chocolate and spices in a microwave-safe bowl and place in a microwave. Heat until smooth, stirring every 30 seconds, until melted. Drizzle over the pears to serve. YUM.

12/11/2022

🤔💪When you realize that only YOU have control over your actions, you unlock incredible power! What did you challenge yourself with this week? ⬇️⬇️⬇️

12/09/2022

❓How long should you wait to exercise after you eat?

✅The answer: It depends on what you ate, how much you ate, and how intensely you are going to work out!

As a general rule, it’s a good idea to eat a light meal or snack 1-2 hours before your workout so you have enough fuel to power you through.

BUT… exercising after a heavy meal can lead to:

Cramps
Bloating
Reflux
Upset stomach
Diarrhea

Lower-intensity activities like walking, golf, leisurely bike riding, etc., usually don’t trigger digestive problems – even if you do them a few minutes after eating.

BUT if you are going to go for a long run or ride, lift heavy weights, do an interval workout, etc., you will want to wait 1-3 hours or longer (depending on how much you ate).

TIP #1: The harder your workout, the less full your stomach should be.

TIP #2: The best pre-workout foods are easy to digest – like a shake or lower fiber and fat snacks (like Greek yogurt).

12/07/2022

WELCOME TO YOUR 12 Days of Fitmas Workout!

This holiday-themed HIIT workout will leave you feeling fit, strong, and proud of yourself.

Why create a special holiday workout? Well, first: because it’s FUN.

And even MORE importantly, keeping your activity level up over the holidays will help you:

Sleep better
Fight off colds & other illnesses
Feel more upbeat & relaxed
Have more energy

This workout is done to the format of The 12 Days of Christmas song.

Here’s how it works:

There are 12 rounds … and every round, you add a new exercise that corresponds to the day it represents in the song.

So, for round 1, you would do 1 minute of jump rope (do “pretend” jump roping if you don’t one).
Round 2 you would do 2 push-ups + 1 minute of jump rope.
Round 3 would be 3 lunges (each side) + 2 push-ups + 1 minute of jump rope … all the way to round 12, where you'll do the whole thing from day 12 through day 1.

Listen to your body and take breaks as needed!
Let me know how you feel after this workout!

ONE Lifestyle

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