Do you suffer from stress, back pain, and swelling? If you do, this blog is for you.

Let’s start by talking about the diaphragm, an unpaired muscle that separates the thoracic and abdominal cavities, expanding the lungs – responsible for respiratory, cardiovascular, and motor-digestive functions.

The diaphragm is very sensitive to stress. So when we are anxious, scared, and do nothing about it, it spasms and stops working effectively.

Of course, we do not stop breathing, but something in our body must perform the functions of the diaphragm. This “something” is the neck muscles and the top of the trapezium, and by working more than they need to, they build up stress.

If you are under a lot of stress, you will notice how the shoulders begin to move forward. This is because it becomes more challenging to breathe as if there is not enough oxygen all the time.

Here are some symptoms that indicate that you have a spasmed diaphragm:

  • The neck and top of the trapezoid of the lower back are overstressed and hurt
  • Shoulders roll inward 
  • The neck moves forward, then the oval of the face floats, the 2nd chin appears
  •  Intra-abdominal pressure rises, abdominal muscles, the pelvic floor cannot work normally
  •  Protruding belly
  • The work of the digestive tract is disturbed – bloating, constipation
  • Incontinence, leakage
  • Constant swelling 

It is essential to understand that weight workouts only will not help with this problem. Instead, I would encourage you to learn and practice breathing exercises, start working with the pelvic floor, chest, and hip mobility, relieve tension from the neck and trapezium.

The effect of all these exercises will be immediate. It will improve sleep, clarity in the head, ease of movement, and for most women, it will reduce pain during their cycles.

Don’t forget! Regular breathing exercises and anxiety reduction are necessary and will significantly impact your life. 


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Kids Fitness

At One To One Fitness we promote fitness, health and wellness for the entire family. Our kids fitness program are designed for middle through high school and are available in the evenings at a time when kids are free.

Our coaches are knowledgeable and passionate. We encourage team work and positive reinforcement in a fun environment . Kids are taught proper form and are progressed safely to prevent injury risk.

Classes include speed, agility, core and resistance training. The resulting improvement go far beyond physical fitness, these kids also experience improved self esteem and new friendships.

Fitness Evaluation

The fitness evaluation at one to one fitness

Is very comprehensive and provides a baseline for physical fitness from which you can safely progress to achieve your goals. Our state of the art Inbody system provides feedback regarding your general health and wellness status such as potential cardiovascular risk, thus giving us the information needed to create a more personalized program to assist In optimizing your health.

Once we review the results we set up a specific program with active warm-up and cool down procedures. We will also be able to create a cardiovascular training routine for you. You will work with your coach to maximize your session’s time and improve in the areas needed. (e.g. Body composition, endurance, strength, etc.).

***We conduct frequent fitness evaluations and work with you to inspire you to stay on top of your game.

Sport Specific Training

Our sports specific training program is unique. We work with our clients to develop agility and speed.

We tend to put a bigger emphasis on accomplishing tasks with time and efficiency. Most of our athletes understand the demands on taking their athletic abilities to the next level, and therefore we use the athlete’s strengths to aid in developing their weaknesses.

Agility Training can be defined as being able to control center of gravity while maintaining a superior base of support, and to make quick decisions under stress and within certain environments. To accomplish this, we teach how to move adequately through all planes of motion and how to sustain a great base of support and center of gravity.

Speed Training focuses on linear movements (forward and backward movements) along with proper technique and form, starting mechanics, nutrition, and muscular strengthening and stretching.

If you are an athlete or have a son or daughter looking to take their fitness to the next level, then come work with our staff. Whether looking to run faster, jump higher, improve strength (or all of the above), we got you covered here at One To One Fitness.

Cardio Fitness

Cardiovascular training is important for the lungs, heart and overall health and wellness. We provide our clients with a program to follow that will help to achieve their goals.

Our cardiovascular program will challenge your system to metabolize fat while preserving lean body mass.

We coach proper running mechanics so you can take charge of building a stronger body and mind.

Each cardio session could last from 20-60 minutes and is designed to support your fitness goals.

We encourage the use of MY ZONE a high-tech heart rate monitor system that is highly motivating and promotes accountability.

Group Training

Join Us for our Saturday Smack-down!

Saturdays from 9:00 AM- 10:30 AM

The best of everything, indoor and outdoor. Join us for a group class which involves pushing trucks, flipping tires, running, lifting weights, and much much more!

Class is held at the Coral Springs Professional Campus in Coral Springs. Come visit us!

Contact us for more information about taking your fitness to the next level and becoming a part of our amazing fitness studio! 

Semi Private Training

We give you options:

Semi Private Training consists of 2 or More People. Bring your friends!

Training with a friend is fun, motivating and promotes consistency.

Benefits of Training:

  • Reduce body fat
  • Increase muscle
  • Feel good
  • Look better
  • Improve self-confidence
  • Decrease stress
  • Enhance quality of life
  • Build stronger core values
  • Become a part of our community

Private Training

Personal Training at One To One Fitness is more than just a workout, it’s an experience!

Our coaches work with you to design individualized programs to achieve your goals and push you to the next level.

We teach you dynamic warmups and mobility drills to prepare your body for the workout, as well as proper stretching techniques to help your body recover.

We encourage clients to do cardiovascular training as well as to make good nutrition choices which are necessary components of a complete health and wellness program.

Benefits of Training:

  • Reduce body fat
  • Increase muscle
  • Feel good
  • Look better
  • Improve self-confidence
  • Decrease stress
  • Enhance quality of life
  • Build stronger core values
  • Become a part of our community