January at One.
Well here we are, this first day of 2021 and a fresh start in a new year. And while there is no certainty for what the year will bring us, and we are all filled with many doubts on what the future holds, this too can be a healthy exercise.
Embrace the uneasiness and use it to start a new hobby, learn something new, begin a new project, start healthy habits, declutter your home, organize your office, start back on your wellness journey, or just reflect on what you hope to achieve in the new year.
Whether you are looking to start a new exercise routine or pick up where you left off, if you are in need of coaching for healthy eating or to reduce inflammation, want information on how to be your own health guru, or just need guided meditation to clear your head, all of us at One. are here to help you on that journey, whatever that is for you.
We hope you read on for the latest health information and local happenings as well as how to continue to support local businesses as we all struggle to stay afloat.
One. wishes you a very blessed New Year as all of us wait our turns for vaccination with bated breath and a hopeful return to seeing you in our studio in person again.
Yours in Wellness,
Jennifer and Christina
|
|
What to Expect When you Enter One. Now
If you have not been to our office lately, there are some changes that One. has implemented for the next time you enter our office. Prior to arrival at the office, you will be sent a liability waver and/or a sign in sheet for services. Once completed, you will wait for the all clear for entry as our front door remains locked. Upon entering, masks are required, you will be asked to dispose of gloves at the door, wash or sanitize your hands upon entry, 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) 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 insert your credit card, no signature will be required, and receipts will be emailed to you to avoid contact.
We continue to encourage clients 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.
While we can still allow clients to enter for one on one fitness sessions, masks are required for the duration of your time exercising in the clinic. No in person group classes are currently allowed.
Remember, as an extra layer of protection, we have implemented state of the art Premier UV light filtration in our air handlers to keep all the air you breathe in our space, virus free, and to prevent the spread of virus from one area to another.
|
|
Looking to jumpstart your wellness journey this year?
One. presents Jonathan Ross this Saturday, 12/2 livestream
The holidays may be behind you, but a new year is in front of you. Get the help you need to have the health you want. Jonathan Ross is spending an hour on January 2 via Zoom teaching you how to become your own health & fitness guru!
DESCRIPTION:
With more time cut off from your support network than ever before, now is the time to become your own health and fitness guru. Discover the one big secret of behavior change, finally make sense of willpower and learn how to get more of it, and unleash the hidden skills you already have but may be unaware of that can help you stick with health and fitness forever.
Whether you are just getting started or trying to make it easier to stay consistent and fitness less of a fight, spend an engaging hour that will transform your ability to do just that.
WHEN: Saturday, January 2nd, 2021, 9-10 AM via Zoom, $20
REGISTER: e-mail @ [email protected]
PRESENTED BY:
Jonathan Ross, hosted by One – Physical Therapy, Fitness & Wellness. Jonathan is a multiple Personal Trainer of the Year Award-Winner (ACE, IDEA, and PFP Magazine), creator of Funtensity, brain fitness visionary, blogger and master trainer for the American Council on Exercise (ACE).
Event page through Facebook if you would like to share! - https://fb.me/e/5T6gBvQOi
|
|
Need help getting started with healthy eating for 2021? |
|
One. is offering NUTRITIONAL COACHING for the month of January.
Get yourself started on your road to wellness with
one on one coaching to maximize your knowledge of healthy eating, reducing inflammation and thereby improving your general health and wellbeing.
Just $65 per session when mentioning this offer.
|
|
New Saturday Class
"New Year New Booty"
with Katie Mazur
Katie Mazur will be offering Saturday classes on January 9th, 16th, and 23rd at 9 AM. This high energy class is geared to getting you back in shape after the holidays and working towards your summer suit goals!
|
|
Start The New Year Off Right With Acupuncture!
To help you adjust to the season change, boost immunity and reduce stress, purchase a multicard of 5 acupuncture sessions for the price of 4.
(a $100 savings)
For existing clients, refer a friend who comes in for an acupuncture session and mentions you and get 50% off your next session.
|
|
Clear Your Mind with Guided Meditation |
|
Do you have trouble stilling your mind, having difficulty finding time in your day to clear your thoughts? One. offers Guided meditation on Mondays at 11 am to help you in your quest for calm.
Guided meditation has been shown to improve mindfulness, boost immunity, reduce anxiety and improve sleep. This 60 minute class includes a series of seated breathing exercises followed by periods of meditation. It incorporates gentle isometric exercises, designed to activate the parasympathetic nervous system to relax the body and combat stress and inflammation.
|
|
Start your New Year Off Right with Livestream Classes!
Looking to jumpstart your exercise routine safely and with accountability? To get you started in the New Year, One. is offering $10 off class cards for new clients for the month of January for our livestream classes.
(limit purchase of one with mention of offer)
|
|
Tracking the
vaccine race
A look at the vaccines in development to fight COVID-19.
PUBLISHED NOV. 9, 2020
UPDATED DEC. 18, 2020
Now, the vaccine candidates must prove themselves. We’re tracking the candidates closest to producing results and a few that represent promising new technologies to watch.
Vaccine details
Information about individual vaccine candidates' technology and latest reported results.
this article breaks down all the vaccines currently being administered and those coming up the pike.
It's not a question of if you will be vaccinated, but when.
Both Pfizer and Moderna 2 dose vaccines (those currently being administered in MD) are based on mRNA + LNPs technology -brand new technology with no long term studies of potential long lasting effects on the human body, including autoimmunity triggers.
New Approach to Vaccines
mRNA vaccines are a new type of vaccine to protect against infectious diseases. To trigger an immune response, traditional vaccines put a weakened or inactivated germ into our bodies (this is the technology the 1 dose Johnson and Johnson vaccine uses-may be available early 2021) .
Not mRNA vaccines. Instead, they teach our existing cells how to make a protein—or even just a piece of a protein—that triggers an immune response inside our bodies. That immune response, which produces antibodies, is what protects us from getting infected if the real virus enters our bodies.
The concern is that we just don't know what long effects this may or may not have on the human body. It is too new of a technology to know for sure.
To quote a famous doctor that worked on the polio vaccine
"You don't want to be the first, but you don't want to be the last either"
|
|
How to Cope with Continued Quarantine Fatigue
As the months of Quarantine and Isolation Drag on, how do we find ways to get through and improve our mental health?
1.Bundle up and take a walk outside, even as little as 15 minutes a day is proven to reduce stress and improve health and feelings of wellbeing
2.Turn up the music and dance. Yup, listening to music and dancing also reduces stress and dancing improves your cardiovascular health. (if you add in structured dance, following direction, you get the added benefit of brain health)
3.Meditate, take deep breaths, and if you can't do that, eat breakfast in silence (no screens)
4.Spend time outdoors with small groups of friends 6 feet apart, socialization is the best way to improve mental health
5.Ditch the junk and sugar, while these give you an initial jolt, they have detrimental effects on your wellbeing. Treat yourself to a brain boosting cup of tea instead
6.Stop watching cable news. While we need to be informed citizens, most media outlets have become divisive and alarmist resulting in increased anxiety and stress. Get your news from local trusted outlets that share uplifting stories as well as the doom and gloom. Limit your social media.
7.Turn on the lights. With shorter days, seasonal affective disorder is real. Sit by a sunny window for 15 minutes or use a light therapy lamp.
8.Stop binging and start reading. Reading has been shown to stimulate ALL centers of your brain simultaneously, no other human activity has the power to do this
|
|
Book Recommendation
The Undoing Project
How letting go of our biases and using data to categorize instead, prevents us from stereotyping and using our "gut instincts" to make poor decisions.
This fascinating, eye opening book was Jennifer's best read of the year.
|
|
Maryland Positivity Rate Hits Over 8% this week for the first time |
|
How are people contracting Covid?
Work outside home, indoor shopping and dining are high risk coronavirus locations, contact tracing data shows
State contact tracing data collected in Anne Arundel County show work outside the home, indoor retail shopping and indoor dining as the most common locations a person with COVID-19 reported visiting, qualifying those places as high risk. Family gatherings, house parties and outdoor events are the most common type of gathering a person with COVID-19 reported attending.
|
|
Think You Have ‘Normal’ Blood Pressure? Think Again
Even levels of blood pressure that are generally considered “normal” may be high enough to foster the development of heart disease, new research shows.
So you think your blood pressure is normal? Think again.
The latest iteration of an “ideal” blood pressure — a level of 120 millimeters of mercury for systolic pressure, the top number — that Americans are urged to achieve and maintain has been called into question by a long-term multiethnic study of otherwise healthy adults.
The study, published in June in JAMA Cardiology, found that as systolic blood pressure rose above 90 mm, the risk of damage to coronary arteries rose along with it. Systolic blood pressure represents the pressure within arteries when the heart pumps (as opposed to diastolic blood pressure, the lower smaller number, when the heart rests).
The research team focused on increases in systolic blood pressure with age, adjusting the data for changes in other heart risks. They found that for every 10 mm increase in systolic blood pressure, the risk of calcium deposits and cardiovascular events rose accordingly. Compared with people with systolic pressures of 90 to 99 mm, those with pressures of 120 to 129 mm were 4.58 times more likely to have experienced a cardiovascular event.
Still, Dr. Whelton said in an interview that it would be wrong to focus preventive strategies on blood pressure alone. People with high blood pressure, he said, “are also more likely to have higher cholesterol and blood glucose levels. The ideal strategy would focus on all risk factors — blood cholesterol, blood sugar and blood pressure. Maintaining a healthful diet, exercising, not smoking and consuming alcohol only in moderation would improve all the risk factors for cardiovascular disease.”
Levels of what doctors consider a healthy systolic blood pressure have been falling for about half a century.
The latest blood pressure advisory, issued in 2017 by the American Heart Association and American College of Cardiology, considers a systolic blood pressure of 120 mm the upper limit of normal, and defines 130 mm and above as high blood pressure that warrants treatment with lifestyle measures or medication.
Dr. Jones said in an interview, “Normal blood pressure can be in the 90s, which is what it is in young healthy women, before the vascular system is damaged by elevated blood pressure over the years.
|
|
For a little, ok, A LOT, of tongue in cheek humor to poke some fun at 2020, read Dave Barry 2020 year in review
|
|
Jennifer's latest healthy food ordering find! |
|
Bring the farmer's market to you!
Whether you shop online for home delivery or peruse our farmer-curated local foods at the Black Bottom Farm Collective market stall, we bring farm-fresh local food to where you are.
No upfront season cost, no commitment, no mystery: just food that's farm-fresh, totally traceable, and grown by your neighbors - all at the click of a mouse!
|
|
Jennifer's best friend, Suki Shair (http://sukisplace.com/) has a new product on the market, these make amazing gifts for kids stuck at home during quarantine! Endless fun and customization!
Design, Wear and Change Your Sticker Patch Any Time on Clothing and Products!
|
|
SOFO HoHo 2020
The Toy Drive for underprivileged students on the SOFO Corridor was a HUGE success thanks to your generosity,our friends at Franklin toys in Annapolis, and the SOFO "elves" that helped to put it all together.
Thank you ALL for making a challenging time of year a little brighter for our community!
|
|
Thanks to YOUR generosity, we have raised $149k of our $200k annual goal!
WHAT ARE WE DOING NOW?
Our Restaurant is closed but we continue to help our community by preparing and delivering meals to our residents and our community.
Many have asked what they can do to help us continue our social mission during these uncertain times. Here are a few ways to help!
———
TAKE HOME
PANCAKE KIT
includes syrup, chocolate chips, house made blueberry pomegranate jam
and pancake mix-just add water!
$15.00
Pancake Kits with Starbucks Coffee
$20.00
Pancake Kit with One Hope Brut
$30.00
BOTTLE OF RED WINE
$15.00
BOTTLE OF WHITE WINE
$15.00
ONE HOPE BRUT
$15.00
QUART OF HOUSE MADE BLOODY MARY MIX
$8.00
*non-alcoholic
HOUSE MADE BLUEBERRY JAM
$5.00 half pint
HOUSE MADE PEPPER JELLY
$5.00 half pint
HOUSE MADE CRANBERRY PECAN GRANOLA
$12.00 per pound
|
|
Support your local restaurants during Covid and commit to takeout if it is in your means 1-2x/week. Or shop local safely online. These guys need your help!
|
|
2O21 Virtual Polar Bear Plunge
A MARYLAND TRADITION
Our 2021 Super Plungers will make history again this year by being completely virtual! Many of them are well on their fundraising journey but need your support! Click the "Donate" button below to support their campaigns or click the "Register" button below if you think you have what it takes to fundraise $10,000 for the athletes of Special Olympics Maryland and virtually Super Plunge at-home this year!
|
|
Looking to add an easy healthy habit to your morning routine? Drink Braggs Apple Cider Vinegar to help boost your metabolism to help with Weight Loss each morning before you eat. |
|
VEGETABLE DETOX SOUP
Vegetable Detox Soup is an easy one pot recipe perfect for getting back on track for the new year! It's comforting, flavorful and packed with lots of goodness (to quote my friend Nan) ;).
INGREDIENTS
- olive oil
- 1/2 of a red onion diced
- 2 cloves garlic minced
- 1 tablespoon fresh ginger peeled and minced
- 2 cups chopped celery
- 1 cup chopped carrots
- 3 cups broccoli florets
- 1 cup cauliflower florets
- 1/2 teaspoon turmeric optional or to taste
- 1 can 14.5 oz can of no salt diced tomatoes (preferably organic)
- 4 cups water (or bone broth)
- 1 teaspoon Italian seasoning
- pink Himalayan salt or sea salt, to taste
- fresh cracked black pepper to taste
- 2 cups kale de-stemmed and torn in pieces
- 1 cup purple cabbage chopped
- juice from 1/2 of a small lemon
- handful chopped parsley for serving
INSTRUCTIONS
- In a large pot, add oil and turn on the heat to medium-high. Add the onion, garlic and ginger. Sauté for 2 minutes, stirring occasionally. Add the celery, carrots, broccoli and cauliflower. Stir and cook for about 2-3 minutes, until slightly softened. Stir in the turmeric and diced tomatoes.
- Add water and bring to a boil. Reduce heat and simmer for 15-20 minutes or until vegetables are soft. Stir in the Italian seasoning, salt and pepper to taste, kale, cabbage and lemon juice near the last 2-3 minutes of simmering.
- Serve hot with chopped parsley.
RECIPE NOTES
Updated on January 4, 2019
Originally Posted on December 27, 2017 by Kelly Kwok from https://lifemadesweeter.com.
|
|
Did you Know?
When you’re deficient in magnesium, you can experience a wide variety of negative symptoms, including leg cramps, insomnia, fatigue, anxiety, diabetes, migraines, and heart problems.
Why are so many people deficient in magnesium? Soil degradation has dramatically decreased the nutrient-density of our food. Also, things like stress, drinking coffee, and pregnancy deplete magnesium, leaving many people in the hole. And as a final hit, research shows only 30% to 40% of the dietary magnesium consumed is actually absorbed by the body.
There are many types of magnesium on the market, and not all are readily absorbed by the body. One you may want to consider.
MIT researchers discovered and patented magnesium L-threonate based on its unique ability to boost brain levels of magnesium.
Rapid absorption and ability to enter the brain enables this magnesium to structurally reverse certain aspects of brain aging.1-4
A recent human study demonstrates the benefits of magnesium L-threonate in adults with cognitive dysfunction, sleep disorders, and anxiety.1
The most startling finding is a reversal of more than nine years in clinical measures of brain aging in people who supplemented with magnesium L-threonate.
Note: Before taking any new supplements, It’s important to consult with a trusted health practitioner.
|
|
|
|
|
|
|
