In this episode, Tim breaks down the single root cause of every injury—when the load you place on your body exceeds your body’s capacity. Whether it's overtraining, undertraining, joint limitations, strength imbalances, or just not recovering properly, Tim explains how each factor can lead to pain or injury.

Using real-life examples from One Life Personal Training, Tim shares practical ways to prevent injuries and feel better during workouts, runs, and everyday life.

What You'll Learn:

• The #1 reason injuries happen

• Why overuse and underuse both cause issues

• Simple assessments to identify joint and strength imbalances

• How to reduce injury risk through ankle mobility and strength balance

• Why recovery (sleep, food, hydration) is just as important as training

Got questions or want to learn more?
📲 Book a free consultation: onelifestrong.com/free-intro
💪 Website: onelifestrong.com
📷 Instagram: @onelife.fit
📘 Facebook: One Life Community Fitness

In this episode, Tim shares his take on the recent Achilles injury to Tyrese Haliburton—and why we’re seeing more of these injuries across pro and youth athletes alike.

He explores:

• How too much volume without enough recovery can break even the most elite

• Why today’s pregame shootarounds, extra court time, and endless private workouts might be doing more harm than good

• How "the dose makes the poison" applies to training and injuries

• Simple mobility and strength assessments we use at OneLife to help reduce injury risk

• Why ankle mobility, strength balance, and recovery days are not optional if you want to stay healthy

We might not be able to change the NBA’s training culture—but we can take control of how we train and recover.

👉 Want to get assessed?
Book a free consultation here to get tested for strength balance and flexibility.

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In this episode, Tim shares simple, realistic strategies to help you reach your daily protein and hydration goals — even when life gets busy.

What you’ll learn:
✅ How much protein you should aim for daily (1g per pound of lean body mass)
✅ Why starting your morning with water matters more than you think
✅ Quick, high-protein breakfast ideas like Core Power shakes, Oikos Greek yogurts, or leftover chicken and steak
✅ Hydration hacks (like carrying a 50 oz water bottle) to stay consistent
✅ How hydration and protein impact hunger, energy, and recovery

👉 Ready to start lifting with a purpose?
Book a free consultation here with us at One Life Personal Training to get a personalized workout plan that aligns with your goals.

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In this episode, Coach Tim opens up about his recent deep-dive bloodwork—over 110 lab markers tested—and why understanding your personal health data matters more than you think.

You’ll hear:

• Why Tim decided to get independent lab work done outside regular insurance

• What bloodwork can reveal about testosterone, estrogen, cortisol, vitamin deficiencies, and immune function

• How nutrition, exercise, sleep, and stress impact your lab results and long-term health

• Why even “healthy” people should consider periodic testing

• How Tim plans to track progress over the next 6 months to improve energy, strength, and body composition

If you’ve never looked into your blood markers or wondered how to naturally support your hormones and immune system, this episode will break it down in simple, actionable ways.

👉 Book your free consultation to get a personalized plan:
https://onelifestrong.com/free-intro/

🔗 Connect with Us
🌐 Website: https://onelifestrong.com
📸 Instagram: https://www.instagram.com/onelife.fit/
📘 Facebook: https://www.facebook.com/onelifecommunityfitness

🎧 Listen to more episodes on your favorite podcast app!

In this episode of The One Life PT Podcast, Tim explains why full-body strength training workouts are the most effective option, whether you're a teen athlete, a busy parent, or someone in their 60s or 70s looking to stay strong and healthy. Tim shares his journey from old-school body part splits to full body training and explains why this approach leads to faster progress, less soreness, and fewer skipped workouts.

What You’ll Learn:

• Why full body training beats traditional splits

• How it prevents missed workouts (especially leg day!)

• The benefits of working both the front and back of the body in each session

• How does it help reduce soreness and the risk of injury

• Sample full-body workout structure ideas

• Why it's great for anyone, regardless of age or training level

Mentioned in This Episode:

• Squats, deadlifts, lunges, hinges, pushes, pulls

• Superset and giant set workout formats

• Benefits for strength, fat loss, time management, and longevity

Ready to start lifting with a purpose?
Book a free consultation here with us at One Life Personal Training to get a personalized workout plan that aligns with your goals.

🔗 Connect with Us

• Website: onelifestrong.com

• Instagram: @onelife.fit

• Facebook: One Life Community Fitness

In today’s episode, I talk about something I was chatting about with one of my coaches — the cumulative effects of modern life on our health. Everyone wants to point to a study to back up their opinion, but when it comes to real life in 2025, no study can truly capture the full picture.

From seed oils, artificial sweeteners, and medications to screen time, blue light, pollution, and sedentary living — there’s never been a way to study the combined impact of all of it. And maybe we don’t need a study... maybe we are the study.

We’re seeing record levels of obesity, diabetes, and depression. Could that be the result of everything stacking up over time?

Just something to think about when it comes to your own health.

🔗 Connect with Us:

• Website: onelifestrong.com

• Instagram: instagram.com/onelife.fit

• Facebook: facebook.com/onelifecommunityfitness

In this video, Tim Caputo discusses how to determine the right diet for individuals, emphasizing the importance of personal feelings, caloric balance, and enjoyment of food. He explores various popular diets, including carnivore, vegan, paleo, keto, and the zone diet, highlighting their pros and cons. The conversation culminates in a recommendation for a balanced approach to eating that can be easily maintained.

Chapters

00:00 Understanding the Right Diet for You

01:33 Exploring Popular Diets: Carnivore and Vegan

05:15 Balanced Eating: Paleo and Keto Diets

07:37 The Zone Diet: A Balanced Approach

10:59 Final Thoughts on Diets and Nutrition

Takeaways

How does it make you feel?

We all have a number of calories that we burn.

Carnivore diet can work for some people, but it's restrictive.

Paleo diet is a healthy way to eat with good fats and proteins.

Keto diet requires low carbs for ketosis.

The zone diet promotes a balanced intake of macronutrients.

Balanced diets are easier to maintain long-term.

Choosing healthier options can help manage calorie intake.

Enjoyment of food is crucial for long-term adherence.

Finding what works for you is key to success.

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Do you ever feel like there’s just not enough time in the day to work out, eat healthy, or focus on yourself? In this episode of The One Life PT Podcast, I walk you through a simple but powerful exercise called Finding Hidden Time.

To make it easier, I’ve created a downloadable Find Hidden Time Worksheet you can use to map out your entire day. From the moment you wake up to the time you go to bed, this tool will help you uncover opportunities to fit in workouts, meal prep, or whatever matters most to you.

Here’s what we’ll cover:

• The importance of tracking your time to find hidden hours.
• How staying focused and intentional leads to getting more done.
• Why it’s not about having more time but using the time you already have more effectively.

I’ll also share a personal story about my own struggles with ADD and how this exercise has helped me and countless others stop wasting time and start making progress.

Spoiler Alert: You only need 2-3 hours a week to make a serious impact on your health and fitness. By the end of this episode, you’ll know exactly where to find them.

Get your Find Hidden Time Worksheet here. This step-by-step guide will help you take control of your schedule and start prioritizing your goals today!

• Website: https://onelifestrong.com/
• Instagram: https://www.instagram.com/onelife.fit/
• Facebook: https://www.facebook.com/onelifecommunityfitness

If you need help fitting workouts into your busy life, let’s chat! Book a free consultation here and let’s make your schedule work for YOU.

In this episode of The One Life PT Podcast, I’m talking directly to my group class gym members about some exciting updates to our programming. I’ve taken back the reins on writing the program, and I’m thrilled to share what’s new!

Here’s what we cover in this episode:

• The new workout structure and how it’s designed for well-rounded strength and fitness
• Why there are no absolutes in fitness, other than the fact that consistency is king
• The importance of core and carry strength for improving overall strength and function
• Why unilateral movements often outperform bilateral movements for strength and stability
• A breakdown of the new strength template:
• Day 1: Squat/Lunge/Step
• Day 2: Upper Body Push
• Day 3: Core Strength
• Day 4: Hinge/Deadlift
• Day 5: Upper Body Pull
• Day 6: Core Strength
• Day 7: Carry Strength

This is a program designed for progress, balance, and long-term results. Tune in to learn how these updates can help you build strength, get fitter, and feel amazing!

1. Consistency is key – Whether your goal is to get stronger or fitter, showing up regularly is the most important factor.
2. 7-day programming – A focused structure allows us to hit all major movement patterns throughout the week.
3. Core strength and carries matter – A strong core and the ability to carry weight improve total-body function and performance.
4. Unilateral movements > Bilateral movements – Unilateral exercises challenge balance, stability, and overall strength in ways that bilateral movements can’t.
5. No absolutes in fitness – There’s no one-size-fits-all approach, but sticking to the basics and staying consistent leads to success.

Ready to commit to your fitness and strength goals? Book a free consultation here with One Life Personal Training to get started on a program that works for you!

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In this episode of The One Life PT Podcast, we’re diving into what group fitness really is—and what it isn’t. Group fitness classes are great for building community and working toward general fitness, but let’s be honest: they can’t be everything for everyone. They’re not customized programs tailored to individual goals, and they’re not designed to work on every aspect of fitness at once—strength, endurance, and everything in between.

Join us as we discuss:

• Why group fitness isn’t a one-size-fits-all solution
• The challenges of trying to do everything in one workout
• How group fitness can complement a more personalized fitness plan
• Why simplicity and focus are key to seeing real progress

We also review this week’s One Life Group Class workouts, including our upper body pull assessment, neurological and core assessment, and rings assessment, along with a well-balanced mix of strength and fitness programming. Whether you’re a group fitness regular or just curious about what these classes offer, this episode has something for you!

Ready to start lifting with a purpose? Book a free consultation here with us at One Life Personal Training to get a personalized workout plan that aligns with your goals.

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