Welcome to August at One.
As we continue to navigate this seemingly never ending changing landscape, we are proud to share with you the latest improvements we have made to keep you healthy while entering our facility. One. has recently installed a state of the art UV light filtration system into our air handlers designed to destroy viruses that would otherwise be recirculated into our clinic. One. is committed to keeping you as safe as possible as we continue to receive the latest information on how to do so.
While nothing is fail safe, we feel our combination of continued required mask use, cleaning procedures, health screens, UV light disinfection, and contactless check-ins have made our clinic as safe as possible for the time being as we continue to deal with all the uncertainties of the pandemic.
We hope you will take the time to read our little newsletter that includes all the latest health information available, safe activities to enjoy in Annapolis, and how to continue to stay mentally and physically well during these constantly evolving times.
Yours in Wellness,
Jennifer and Christina
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What to Expect When you Enter One. Now
If you have not been to our office since March, 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 will remained locked for the forseeable future. 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 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.
While we can now also allow clients to enter for fitness sessions, masks are required for the duration of your time exercising in the clinic.
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TELEHEALTH? Is it Right For You?
-During the ongoing Pandemic, Telehealth can be an excellent option for safe physical therapy treatment
-Most Physical Therapy sessions can be completed via Telehealth
-Telehealth can be performed by a licensed physical therapist over the phone or video by downloading Web Ex
-Telehealth can be used to evaluate a client in the safety of their own home
-Treatment sessions can provide safe physical therapist prescribed home exercise programs, self treatment techniques, or recommendations for equipment and positions to solve many common orthopedic problems
-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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Are you suffering from foot pain?
Now that we are all spending a lot more time at home, you might have noticed some nagging foot pain starting up. This may be as simple as too much time barefoot or wearing non supportive slippers at home.
Try switching to a good supportive pair of house shoes or over the counter inserts (we like Superfeet). If that doesn't do the trick, One. can make you a custom pair of orthotics for just $250 (no doctor script needed)
Another option if you are you worried about Covid exposure and want to minimize your exposure time indoors as well as potential for viral load is deep tissue laser. To increase mitochondrial metabolism, laser stimulates your mitochondria and makes them better at doing their job. Treatment sessions last from as little at 1.4 min up to a maximum of 5 minutes a session. Deep Tissue laser has an IMMEDIATE ANALGESIC effect on the reduction of symptoms.
Photomodulation, or PBM can be administered by non contact, an effective way to treat a painful area safely.
Treatment sessions are just $75 or $360 for six.
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SHOW ONE. SOME LOVE!
Have you had an amazing experience at One.? Take a moment and share us some love by giving us a Google review! This helps to boost our visibility on searches.
Thanks for taking a moment to help spread the word!
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Pelvic Floor Health with Mary Christhilf
UP TO A THIRD OF WOMEN WILL EXPERIENCE A PROBLEM WITH THEIR PELVIC FLOOR AT SOME TIME IN THEIR LIFE. UNFORTUNATELY, MOST WOMEN WILL SUFFER THE CONSEQUENCES OF PAIN OR INCONTINENCE WITHOUT SEEKING HELP.
YOUR PELVIC FLOOR MUSCLES ALONG WITH YOUR ABDOMINAL MUSCLES HELP TO SUPPORT YOUR SPINE, WHICH IS IMPORTANT TO MAINTAINING GOOD POSTURE AND PREVENTING LOW BACK PAIN, PAIN DURING SEXUAL INTERCOURSE OR GI DYSFUNCTION.
TO GET THE RIGHT MUSCLES WORKING THE PROPER WAY, THE USE OF A COMBINATION OF KEGEL EXERCISES ALONG WITH CERTAIN TARGETED PILATES EXERCISES, WOMEN ARE ABLE TO IMPROVE BOTH THEIR ABDOMINAL AS WELL AS THEIR PELVIC FLOOR STRENGTH, THUS IMPROVING INCONTINENCE, PAIN AND GI HEALTH.
REQUEST A FREE VIRTUAL OR IN PERSON CONSULTATION WITH MARY FOR THE MONTH OF AUGUST BY CLICKING BELOW.
Jennifer's Book Recommendation
This is a great read for anyone male or female dealing with pelvic pain, IBS, incontinence, painful sexual intercourse or organ prolapse.
Heal Pelvic Pain: The Proven Stretching, Strengthening, and Nutrition Program for Relieving Pain, Incontinence,& I.B.S, and Other Symptoms Without Surgery
Why Pilates?
Pilates looks deceptively easy. But the often-tiny movements improve balance and core strength, Marie-Louise Bird, a Pilates researcher and post-doctoral research fellow at the University of British Columbia
research
suggests. Pilates does this in part by reinforcing the bond between mind and muscles, helping people engage the right muscles in the core. This leads to better posture and control over the body’s movements, says Cherie Wells, a senior lecturer in physical therapy at Australia’s Griffith University. Wells’s
research
has found that the core-strengthening perks of Pilates may also ease pain and improve daily life for people suffering from chronic low-back pain.
But it’s easy to do Pilates incorrectly, so if you want to experience all these advantages, good form is essential, Bird says. That requires a good teacher, at least in the beginning. “Results come from a structured class taught by a certified instructor,” says Ann Gibson, an associate professor of exercise science at the University of New Mexico, who warns newbies not to assume they can pick up Pilates by looking at a few online pictures or guides.
“Pilates seems to activate the deeper abdominal muscles more than conventional gym exercises,” says Duncan Critchley, a lecturer and exercise researcher at King’s College London.
Research
from Spain shows Pilates also eliminates “asymmetries” in the abdominal muscles the line the sides of your torso.
But if you’re searching for a mind-body practice that strengthens the body and has a few pleasant side benefits—like great abs and more poise—Pilates is certainly worth a try.
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Live Saturdays at City Dock, Virtual Power Stretch and Virtual Stand UP class with Sue Clements
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In August, Sue Clements is continuing to offer a live class at City Dock and Virtual livestreaming Power Stretch and Stand Up classes at One. via Zoom.
Live at City Dock 8 AM on August 1ST and 15th
-Join Sue live and in person at City Dock as she takes you though her live version of Power Stretch. RSVP early, b.c. space is limited as students are spaced 6 feet apart. Bring your yoga mat, a towel, strap and band for strengthening, sunblock, a hat, and water for the summer heat!
Mondays 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 pandemic. 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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Jeff Masenheimer is accepting appointments for Acupuncture and Massage
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One. is accepting clients for Acupuncture and Massage, during our current pandemic conditions, masks are still required during treatment sessions.
Jeff will also continue Virtual Guided Meditation on Mondays at
11AM.
If you have struggled with doing meditation on your own in the past, Guided meditation might be for you. It has been shown to improve mindfulness, boost immunity, reduce anxiety and improve sleep.
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Still Life or Thrill Life? – Funtensity Blog 7-24-20
by Jonathan Ross
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You are not a bowl of fruit. Yet.
With time we move less as advancements in society engineer movement out of everyday life in ever-expanding ways.
The result is that instead of running around hunting and gathering to survive, we now have to re-insert physical activity into our days in discreet segments of time we call “exercise.”
And it’s soooooo confusing.
But there’s another problem.
Yoga is not fitness – it is a part of fitness. Running is not fitness – it is a part of fitness. Strength training is not fitness – it is a part of fitness. There is no one single activity that is enough to give us a complete fitness experience.
“Fitness” is composed of the many characteristics of human movement turned up to an intensity that challenges them to develop expanded abilities. Those characteristics are, in no particular order: Agility, balance, coordination, endurance, strength, power, reactivity, quickness, flexibility, and mobility. Overdo things in one area and you typically suffer a deficiency in others.
There is no one sport or form of exercise that develops all of these. Varied activities 2-3 times per week should cover the bases. But there is even more benefit. A recent study (Malone, 2020) showed that people in the US who did multiple activities spent more time active each week – and had an easier time meeting those often inscrutable government guidelines for physical activity.
I have always taught this from the perspective of a well-rounded fitness experience and living in a capable body, but now there is an added benefit of easily achieving the mythical “enough” amount of exercise in a week.
What a relief…you no longer need wonder or worry if you are doing enough or if there is anything missing in your fitness efforts.
You can – as just one example – play pickleball, go on a bike ride or hike, do a little strength training, maybe add in a yoga session, doing each 1-2 times per week and you can just live without tracking how much you are doing, comforted by the knowledge that it is almost certainly “enough.”
You will develop a “thrill life” and avoid the perils of the “still life” society we live in.
Reference
Malone, Susan K, et al. Habitual physical activity patterns in a nationally representative sample of U.S. adults, Translational Behavioral Medicine, 27 January 2020
https://doi.org/10.1093/tbm/ibaa002
Jonathan Ross
Two-Time Personal Trainer of the Year Winner (ACE and IDEA)
Aion Fitness
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Jan Graves continues Livestreaming from Colorado with her Incredible Version of Gentle Yoga every Friday at 8 AM EST
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If you have ever taken a class with Jan Graves, you know how special time with her is. If you have been missing Jan's practice since she left the Annapolis area, now is your chance to enjoy her yoga in the comfort of your own home!
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Looking for a great Virtual Barre or Core class?
Katie Mazur will continue doing Barre Fusion with us on Monday and Wednesdays at 5:30PM via zoom, and on Fridays she will offer Core and Bands at 2:30PM, similar to Barre, but with a heavy focus on core work and resistance bands. Equipment for this class would be socks/sliders and a band.
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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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Best Article on Covid that we've seen recently...
Coronavirus Update: New Developments on COVID-19
What’s the riskiest place to be?
Indoor areas with low air circulation. Things seem to be spiking in hot areas where everyone stays indoors blasting the air conditioning and breathing in recycled air because it’s so damn hot outside. In regions where people get out into hot weather, like Hawaii, the virus is virtually non-existent. There are certainly other factors at play—Hawaii is an island protected by thousands of miles of water, for one, and they have a strict quarantine protocol for visitors—but many transmissions have been linked to indoor areas with AC.
Furthermore, all indications are that it’s harder to get infected from a “glancing blow.” Viral load—the number of viral particles you actually take in — is a big factor. If the initial load is small enough, your immune system has a better chance of fighting it off. If the load is too big, your immune system can get overwhelmed. What’s “too big” a load is different for everyone, but all else being equal, a larger viral load is worse. That’s why health care workers who spend a lot of time around infected patients are at a greater risk. But if you’re passing someone on the street? It’s going to be a much lower risk.
Researchers searched through PubMed, media stories, and any other legitimate reports on transmission events and found that the vast majority of transmissions occurred indoors.
I’m seeing a lot of fear. I’m seeing people lose their appreciation for the rest of humanity. I’m seeing people use dehumanizing language to describe people who have different views on the seriousness of the virus. Neighbor doesn’t wear a mask? Don’t assume they’re evil or callous. Neighbor wants people to shelter in place? Don’t assume they’re authoritarians-in-waiting.
I worry about people who are too scared, too paralyzed to do the kinds of activities that are actually quite low-risk and would probably increase health and resistance, like going outside for hikes (even, gasp, with friends and family), getting sun and fresh air and exercise, moving through space and time rather than sitting hunched over your smartphone, scrolling through your echo chamber of choice.
Relax. Stay cautious and vigilant, yes. Stay safe. Don’t put yourself or anyone else at risk. No flippancy. But don’t forget to have fun and loosen up where you can. Low- to no-risk activities are out there. Do those.
If you have kids, they’re stressing out too. Believe me, they’re like sponges. They reflect what you’re giving off. Do it for them, if nothing else.
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Why we need to continue to be vigilant...
The Profession Responds to a National Health Emergency
Compiled by APTA staff from member submissions.
Date: Wednesday, July 1, 2020
New York
Lauren Haegele, PT, DPT
(From a series of Facebook posts over several weeks)
April 6:
Last night, I was interrupted during a video chat by the eruption of the city around me. I didn't know what was happening, so at first, I was a bit frightened. But then a voice on the video chat said, "They're cheering for you, Lauren." I got really emotional. I could hear the entire city making noise to show appreciation for NYC's health care workers. People were shouting from their apartment windows of isolation and using noise makers.
It reminded me that my efforts are not in vain and millions of people are grateful. Health care can be a thankless job, but it doesn't feel that way right now. This is something I will remember forever. I've seen the faces of each worker left on the subways, and in their eyes, I see the way the virus is taking its toll. I encourage you to celebrate with me — the beauty of human solidarity.
April 13:
Breaking news: I am positive for COVID-19. I've been in home isolation, lying low, and recovering. I'm well again and return to work this week. (I followed all physician's orders, informed work, etc., and I didn't step foot outside a single time during isolation!) I infected my boyfriend as well; his fever wouldn't break for six days, and this was very scary.
April 23:
I began working in home health this February after spending five years in Seattle working in a private practice ortho and sports setting, both clinically and in leadership roles. My heart is in sports and performance physical therapy, but in a strange and unexpected way home health is exactly where I belong right now. Due to the initial census drop in home health patients at the start of the outbreak, income suffered (I am paid per visit). On top of that, my company cut wages to 80% of my regular rate. Recently, I have been making 30% total of what I would normally make, due to the census drop and pay cut combined. Many home health therapists from other companies in NYC were furloughed, but this was not offered to me.
By the end of March, I was provided a handful of surgical masks, vinyl gloves, and a few gowns from my company. I became acutely aware of a difficult choice: Do I want to earn some money yet be at risk, or do I want to earn no money and be safe? In other words, treat COVID-19 patients in their homes (who desperately need care) while rapidly rebuilding to a full caseload at a reduced pay rate; or resign from my job with unlikely unemployment eligibility, yet safeguard myself and work on rolling out a telehealth business, which would take time to turn a profit. While launching a business has been a dream of mine since before the pandemic, many physical therapists are filling these virtual needs beautifully. For me, the place and time is right to help, live and in action.
April 29:
I am primarily working in home health with a full caseload of 100% COVID-19 patients, immediately after hospital discharge. However, I also began working Mondays in a Manhattan hospital that had converted all its units to treating COVID-19; normally it is known for its top spine surgeons. A large bubble tent was also built on the land adjacent to the hospital, where I will be treating more COVID-19 patients, alongside military medical professionals who were brought in as emergency aid.
The psychological effect of my first acute care shift was like attending an open-casket funeral. I knew the severity of the pandemic was real, and I've even had a home health patient pass away from COVID-19, but seeing firsthand the multitude of COVID-19 patients in the ICU really hit home. It shattered any last bit of denial that I was unknowingly hanging on to. My PT and OT colleagues have described their patient-facing experience as "unimaginable." Acute hypoxic changes can occur without warning for patients with COVID-19, and we have to be ready. One therapist encountered a patient whose SpO2 dropped to 57%. During the worst of the outbreak, another therapist said he found some patients with their oxygen masks off, due to confusion or delirium, and he helped by placing their masks back on. Some PTs helped COVID-19 patients call their family for the first time in days or weeks. Yes, our team also performs proning for select patients and pulmonary reconditioning for other patients, per our professional expertise, but I never thought this would be happening when I went to PT school to help athletes with knee pain. I know my colleagues from the University of Kentucky DPT program would rise to help just the same way. But I wouldn't wish this on anyone. We are doctors of physical therapy, and we are also human. The emotional burden of treating these patients is too much for me to bear, and the pressure of living up to "hero" status is beginning to erode my psyche. I've cried every day this week while walking throughout the city. I'm labile, lost, and overwhelmed.
(Haegele also was featured in an article, "I Keep Telling Them How Strong They Are: Therapist From NC Fighting Pandemic in New York," published April 17 in The News & Observer, the local news- paper in her hometown of Raleigh.)
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Mark Cuban-backed startup ‘Cultivate’ helps you buy American-made products on Amazon
Recently, Mark Cuban recently invested in Cultivate, a new online tech startup that aims to help consumers find U.S.-made products while shopping online. Cultivate is on a mission to make it easier for consumers to shop American made or manufactured goods and grow small and medium sized businesses for a better future. Through its website or Google Chrome browser-extension, Cultivate shows results from American companies on Amazon, even when searching through a different storefront.
Cultivate was founded during the COVID-19 pandemic with a mission to help businesses that are making or manufacturing goods locally generate more sales, which translate to local economic growth and more jobs for our families, friends, and neighbors.Over 40 million jobs have been lost to no fault of our citizens, and this is a simple yet impactful way we can all help.Cultivate is on a mission to grow local businesses and bring manufacturing back home.
Cultivate is very easy to use. Follow the steps below to find all U.S.-made products on Amazon.
- Go to Cultivate’s website from Google Chrome.
- Tap the “Add to Chrome” button.
- It’ll take you to the Chrome Web Store where you click “add to Chrome” again.
- Click “Add Extension.”
- Now, in Chrome, tap the little puzzle-piece icon on the top-right of the browser window.
- Click the pin icon next to Cultivate so it’s pinned in your browser and always appears.
That’s it.
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DRIVE IN MOVIE JULY 31ST!
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SOFO is hosting its next Drive In Movie on July 31st!
Join us for classic John Candy humor in Summer Rental. Perfect for the whole family,fun begins at 6:15 PM with live music from Spilling pictures, order food and drinks to your vehicle from Grumps and Papa Johns and then stick around for the movie at 8:15 PM, broadcast right through youur vehicle's fm radio.
Space is limited to 18 vehicles and 50 people, RSVP at
sofoinformation@gmail.com
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From our Friends at Here. a Pop up Shop!
Be the Change Tee
$32.00
The proceeds from this hot off the presses ‘Be the Change’ tee will go directly towards the creation of an online platform called Our Rhythm, Our Blues. This platform will include media, stories, and art, that are a true reflection of Black American history and culture. Our Rhythm, Our Blues will showcase the celebration and sorrow of marginalized voices. #BLM #IStandWithYou
Tee Deets:
- 100% Airlume combed and ring-spun cotton, 32 single 4.2 oz. (Ash - 99% Airlume combed and ring-spun cotton, 1% poly)
- Sideseamed. Retail fit.
- Shoulder taping.
- Unisex sizing
- Available in Small thru 4XL
- PLEASE ALLOW 2 WEEKS FOR SHIPPING, DUE TO SLOWED SHIPPING TIMES
Created by Darin Michelle Gilliam of 19FIFTYTHREE right HERE. in Annapolis
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First Sunday Arts Festival Has Gone Virtual!
It's time to shop from your favorite local and regional artists, crafters, and local food purveyors at the links below. Some are even hosting special virtual live events. Have fun shopping and share this virtual festival with your friends.
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Looking for a free streaming service to watch something OTHER than what Netflix wants you to watch?
Kanopy-
Enjoy Thoughtful Entertainment
Stream thousands of films for free, thanks to the generous support of your public library or university
(all you need is your library card and you can watch up to 10 movies a month free!)
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Homemade Ovaltine | Malted Milk Powder (Chocolate and Plain)
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Does anyone else out there feel amazing nostalgia for malted milk?
There's nothing quite as comforting as an old-fashioned, tall, cold glass of chocolate or plain malted milk... and now you can make your own mix at home without breaking the bank. Bonus: The mix is sugar free, making it a great addition to cookies, cakes, and other homemade goods.
AuthorRebecca Lindamood
Ingredients
For the Plain:
- 2 cups instant dry milk whole
- Dry Milk
- 6 tablespoons malt powder
- Malt
For the Chocolate
- 6 tablespoons unsweetened cocoa powder
Instructions
To Make the Homemade Plain Ovaltine:
- Whisk together the malt powder and the instant dry milk. Scoop into a clean, dry jar with an airtight lid and store at room temperature for up to a year.
Add this over ice cream or mix in a blender with whole milk or coconut milk with ice for a delicious malted milk shake!
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