So this is what One. has been looking like nowadays. As we begin the month of June we will continue to service ALL o f your livestreaming class and virtual post rehab training needs, and even if we all become vaccinated and it is safe to return again, we actually love this so much, we will keep it up for you!
One. would like to thank ALL of you for your continued support, you have kept us going and we cannot ever thank you enough for helping us through these challenging times!
We have also started started bringing some clients into the clinic for emergency appointments, and beginning June 1, in order to cover the extra cost of time to disinfect between clients as well as the added protective measures we have adopted, we will be including an additional $10 fee for in person appointments for the forseeable future. We appreciate your understanding and your generosity.
We hope you will take the time to read on about all the changes we have implemented at One. for your safety, as well as all the ways that you can continue to stay healthy, body and mind, during these difficult times. We know you are now being constantly inundated with information, and we don't want to add to that burden, but we hope we can be a trusted resource to you and your family in your ongoing wellness journey.
Yours in Wellness,
Jennifer and Christina
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What to Expect When you Enter One. Now
There have been some changes that One. has now implemented for the next time you enter our office. Now that the stay at home order has been lifted, during phase I of the state reopening, we can begin to see clients for physical therapy services for emergency appointments. Upon entering, you will be required to dispose of gloves at the door, wash or sanitize your hands upon entry, masks will be required, and your oxygen and temperature will be checked prior to admittance to the clinic. (ladies, please leave the middle finger of your dominant hand without nail polish so we can read your oxygen) One client will be allowed to enter at a time, and the front door will remain locked to prevent anyone from entering unexpectedly. Clients will check in and out at the front desk one at a time to avoid cross-contamination. Time will be taken in between clients to deep clean surfaces.
Upon check out, we will have you read your credit card number to eliminate the need of signing receipts, and receipts will be emailed to you to avoid contact.
We are still encouraging clients to continue to utilize telehealth and virtual training sessions as much as possible until we can allow our at risk clients to return to the clinic again safely.
It is not until phase II of the state reopening that we can allow clients to enter for fitness sessions. A cap of three students per class would be allowed, spaced 6 feet apart with masks. There has been no set date slotted for phase II at the time of writing this newsletter.
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And now a shameless attempt to put a smile on your face...
Welcome our latest addition to the One. family!
Gen Good-Malloy's daughter, Zoey!
Another satisfied customer rocking a One. Onesie! ;)
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TELEHEALTH? Is it Right For You?
-Are you suffering from pain due to changes in your routine or work environment?
-Are you an at risk patient who is unable to attend traditional PT sessions due to Covid risk?
-Telehealth can be performed by a licensed physical therapist over the phone or video by downloading Web Ex
-A reimbursement form can be provided to submit to most insurance companies after your session (excluding Medicare)
-Initial Visit is just $100, 30 minute follow up consults $60
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Nutritional Coaching-Why is NOW more important than ever?
We are all stuck at home with potentially poor food choices due to limited availability and depression setting in causing us to crave "comfort food"
This is especially dangerous, now more than ever.
"The characteristics of what doctors call the metabolic syndrome — excess fat around the middle, hypertension, high blood sugar, high triglycerides and a poor cholesterol profile — suppress the immune system and increase the risk of infections, pneumonia and cancers. They’re all associated with low-grade, body-wide inflammation, “and Covid kills by causing an overwhelming inflammatory response that disables the body’s ability to fight off pathogens.”
Contact Jennifer today to start your nutritional coaching program with ideas for healthy eating, delicious recipes, ways to reduce inflammation, and to maximize your immune system,
just $50 a week for a four week virtual program.
(normally $80 a session)
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Do you have a nagging pain that is not going away?
A quick and easy way to reduce inflammation is to increase mitochondrial metabolism, laser stimulates your mitochondria and makes them better at doing their job.
Photomodulation, or PBM can be administered by non contact, an effective way to treat a painful area safely.
Low-level PBM promotes: central and peripheral neuron repair; suppression of cyclooxygenase-2 (COX-2); enhancement of peripheral endogenous opioids; upregulation of vascular endothelial growth factor (VEGF); angiogenesis; collagen synthesis and decorin expression during tendon and ligament repair; reduction in fibrosis, suppression of conduction along unmyelinated C fibers; and inhibition of histamine release.
PBM irradiation can have a positive response for tissues that exhibit microvascular compromise and become anoxic secondary to metabolic injury with resulting microvascular inflammation, oxidative injury, and mitochondrial dysfunction. Lasers of low-intensity initiate analgesic, anti-inflammatory, and biostimulatory effects, resulting in an increase in local microcirculation and increased healing. Increasing microcirculation induces an essential function in the tissue repair process and in pain control. This process allows increases in oxygenation and nutritional supply to tissues. This process allows for the expulsion of metabolic byproducts, which may contribute to pain.
Not all lasers are created equal, at 15W of power, the Lightforce FXi will get you feeling better faster than you could imagine.
Treatment sessions are just $75 or $360 for six.
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Virtual Foam Roller with Mary Christhilf on Saturdays
Join Mary on Saturdays at 9 AM via Zoom for her Pilates/foam roller fusion classes, designed to work your core and prevent spinal injury.
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Live Saturdays at City Dock, Virtual Power Stretch and Virtual Stand UP class with Sue Clements
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Sue Clements is rocking it at One. with a whole host of offerings including a live class at City Dock (class limited to 8) and Virtual livestreaming Power Stretch and Stand Up class at One. via Zoom.
Live at City Dock 8 AM on June 13th
-Join Sue live and in person at City Dock on June 13th at 8 AM as she takes you though her live version of Power Stretch. RSVP early, b.c. we are only allowed 8 students spaced 6 feet apart. Bring you yoga mat, a towel, strap and band for strengthening! (not up for a live class? we will also livestream this one)
Monday and Thursdays at 7:30 AM -Power Stretch
is mostly that, stretching. It's not Yoga, it's not Pilates, it's not strength training or cardio. Sue guides students through a short warm-up and a series of stretches covering the entire body. There are also a few exercises that will strengthen the core muscles. Any equipment that you have is helpful, but not necessary. The tools mostly used are the foam roller, a thera-band, a strap and a yoga block.
Thursdays at 4:30 PM-Stand UP
. This class is designed to counteract all the effects of prolonged sitting and to prevent back and neck pain. This class is ideal for teleworkers and those who have been less active during the Stay at Home order. Helpful tools for this class include a foam roller, strap, and exercise ball. It includes strengthening the postural muscles and stretching the tightened/shortened anterior muscles in the body
If you would like to join the class, simply click here to reserve your spot.
Reserve your spot for Sue's classes
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Virtual Guided Meditation
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During these particularly stressful times are you feeling overwhelmed and anxious?
Unable to turn the news off?
Difficulty focusing or completing tasks?
Join One. on
Mondays
for a Virtual Guided Meditation with Jeff Masenheimer at
11AM.
Guided meditation has been shown to improve mindfulness, boost immunity, reduce anxiety and improve sleep. All the things we could continue to use a little more of right now.
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Do You have a TRX strap at home?
If your answer is yes, dust it off and join Jonathan Ross on Wednesdays and Fridays at 9:15 AM virtually via Zoom for an incredible full body workout.
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Jan Graves is BACK! Livestreaming from Colorado her Incredible Version of Gentle Yoga every Friday at 8 AM EST
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We could not be MORE excited if we tried, One. is SO happy to announce the return of Jan Graves to our incredible teaching family!
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Looking for a great Virtual Barre class?
Katie Mazur works at NASA during the day and is happy to be joining us Mondays and Wednesdays at 5:30 PM via Zoom after her regular workday.
All you need is a chair, wall, or counter to use as your Barre. Let us know if you would like to join us for this fun, intensive workout!
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Is your company looking to livestream classes for your staff to reduce their stress, prevent injury and lower inflammation in the body? Contact One. to set up your personal livestream classes at competitive group rates today!
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Working From Home?
Stop Sitting!
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Even with PERFECT sitting posture, sitting increases intradiscal pressure by 200%, leading to a cascade of orthopedic problems. If you are suffering from back or neck pain, try a standing desk. You can create your own, or purchase a device that you can add to your existing desk.
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How a lot of us are feeling right now...:)
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Did you see our State House lit up blue this month in support of our Healthcare workers? LOVE this!
#Annapolisstrong
#hopenotcancelled
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Looking to support the gang at One.? Show your One. pride by purchasing a T-shirt from the Locals at BLK ANKR. On these limited edition T-shirts, Stronger Together-even from a distance is printed on the sleeve.
$10 from each shirt will go directly to our providers to support them during their reduction in services.
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Support Our Local SOFO businesses along the Forest Drive Corridor
For an uptodate full list of SOFO business that are operating with new restrictions, Click the link below
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Annapolis City will be hosting outdoor
"Recovery Zone"
events around the city beginning next Wednesday if cleared by Anne Arundel County. Join SOFO and our friends at Grumps as we host our own
"Dining Under the Stars"
event on
June 3rd from 5:30 PM-8:30 PM
with live music from Stefan Heuer!
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This is a terrific article about exposure rates and what
truly
increases your risk of getting infected, definitely worth the read...
About the author
"Social distancing rules are really to protect you with brief exposures or outdoor exposures. In these situations there is not enough time to achieve the infectious viral load when you are standing 6 feet apart or where wind and the infinite outdoor space for viral dilution reduces viral load. The effects of sunlight, heat, and humidity on viral survival, all serve to minimize the risk to everyone when outside.
When assessing the risk of infection (via respiration) at the grocery store or mall, you need to consider the volume of the air space (very large), the number of people (restricted), how long people are spending in the store (workers - all day; customers - an hour). Taken together, for a person shopping: the low density, high air volume of the store, along with the restricted time you spend in the store, means that the opportunity to receive an infectious dose is low. But, for the store worker, the extended time they spend in the store provides a greater opportunity to receive the infectious dose and therefore the job becomes more risky.
The exposure to virus x time formula is the basis of contact tracing. Anyone you spend greater than 10 minutes with in a face-to-face situation is potentially infected. Anyone who shares a space with you (say an office) for an extended period is potentially infected.
Just prior to symptoms showing, you are releasing the most virus into the environment. Interestingly, the data shows that just 20% of infected people are responsible for 99% of viral load that could potentially be released into the environment (
ref
)
The main sources for infection are home, workplace, public transport, social gatherings, and restaurants. This accounts for 90% of all transmission events. In contrast, outbreaks spread from shopping appear to be responsible for a small percentage of traced infections. (
Ref
)"
Remember the formula: Successful Infection = Exposure to Virus x Time
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Is it Safe to Get your Hair or Nails Done right Now?
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- Experts say there is a high risk of COVID-19 infection in hair and nail salons even with safety precautions implemented at those establishments.
- One of the prime risk factors is the close proximity between customers and employees.
- Experts note that salon employees face a higher risk of infection due to the number of people who enter their establishments.
- Experts urge consumers to check with their salon about their safety precautions before going in.
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The 4-Second Workout
Intense bursts of exercise throughout the day may have surprising metabolic benefits.
Even when the young people interrupted another full day of sitting with a one-hour run, they continued to experience
difficulties with fat metabolism the next day
. The researchers speculated that the long hours of sitting might have changed the volunteers’ physiologies in ways that rendered them “resistant” to the expected, beneficial metabolic effects of physical activity.
The study volunteers completed brief 4 second interval sessions once every hour for eight hours, for a total of 160 seconds of actual exercise that day. Otherwise they sat, then returned the next day to down the unctuous breakfast shake.
Their metabolic responses differed this time, though, the researchers found. The volunteers arrived at the lab with lower blood levels of triglycerides to start with and burned more fat during the next six hours, so their triglycerides remained about 30 percent lower throughout the six hours of monitoring than on the morning after nonstop sitting.
The results suggest that breaking up sitting with frequent, intense and extremely abbreviated exercise “can undo” some of the adverse effects of being sedentary
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Thanks to all our folks from One. that helped out at the SOFO Greenscape Event on May 2nd!
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We know that we have the best team at One., but on a Saturday in May we saw them shining yet again for our community!
Although, the traditional Annapolis Greenscape event had been canceled, volunteers went out and social distancing appropriate, helped to clean up along the Annapolis Middle School fence and at the Bay Ridge Garden Triangle.
Thanks guys for giving your all to help beautify the community we live and work in!
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How to freeze credit
During these unprecedented times and with an increase in desperation, there has been a surge in cases of fraud. (even the gals at One. fell pray last month) One simple way to protect yourself is to freeze your credit.
If you’re concerned about identity theft or have been affected by a data breach, taking a few minutes to freeze your credit now can save you hours (and tons of stress) later.
To place a credit freeze, call the three reporting agencies (
Equifax,
Experian,
and
TransUnion
) or visit their websites. You’ll need to provide documents, such as your driver’s license and social security card, to verify your identity.
The process is easy, but the downside is that you have to “thaw” the freeze anytime you need a credit check, like when you buy a car, apply for a loan, or sign a lease. When you freeze your credit, save your PIN, which is required to thaw (and then reinstate) the credit freeze. After the request, it takes up to two hours for the thaw to go into effect, and you can request a temporary thaw for a set period of time or a permanent one.
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Sheet Pan Chicken, Broccoli, and Sweet Potatoes with Garlic Herb Aioli
- Author: One of our local favs, Noelle Tarr, NTP, CPT from Coconuts and Kettlebells!
Description
Sheet pan chicken, broccoli and sweet potatoes roasted to perfection and topped with a garlic herb aioli. Simple, delicious, and it all cooks up on one pan in only 30 minutes!
Ingredients
- 4 medium sweet potatoes (about 1 lb), unpeeled roughly chopped into 1-inch pieces
- 1 large red onion, chopped into 1 inch pieces
- 1 bell pepper (red, orange, or yellow), chopped into 1-inch pieces
- 12 oz broccoli florets
- 4 medium garlic cloves, peeled and left whole
- 8 boneless, skinless chicken thighs
- ¼ cup avocado oil
- 1 teaspoon sea salt
- 1 teaspoon garlic powder
- ½ teaspoon dried thyme
- ½ teaspoon dried parsley
- ¼ teaspoon ground black pepper
Garlic Herb Aioli:
- ⅓ cup mayo (made with avocado oil)
- 1 tbsp lemon juice
- ½ teaspoon dried parsley
- ½ teaspoon dried dill
- ¼ teaspoon paprika
- ⅛ teaspoon ground black pepper
- Roasted garlic cloves (from above)
Instructions
- Preheat the oven to 425 degrees Fahrenheit. Line a large rimmed baking sheet with parchment paper.
- Arrange the sweet potatoes, onion, pepper, broccoli, and garlic cloves in a single layer on the prepared baking sheet. Place the chicken thighs on the pan, nestling them into the vegetables so each chicken thigh touches the bottom of the pan.
- Pour the avocado oil over the chicken and vegetables in the pan.
- In a small bowl, combine the salt, garlic powder, thyme, and parsley, and black pepper. Sprinkle the mixture evenly over everything in the pan. Toss gently to combine.
- Roast for 30 to 35 minutes, or until the vegetables are cooked through.
- While the chicken and vegetables are roasting, combine all of the ingredients for the garlic herb aioli in a blender.
- When the chicken and vegetables are done, remove the pan from the oven. Using tongs, remove the whole garlic cloves from the pan and add them to the blender. Blend until everything is broken down and evenly combined, about 30 seconds.
- Drizzle the garlic herb aioli over the sheet pan. Serve immediately.
Click here for website
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