Pilates is a mind-body workout incorporating proper breathing, flowing movements and core conditioning. The quality of movement is valued over the quantity of repetitions. 

Pilates exercises develop a strong core; consisting of the deep abdominal muscles along with the muscles closest to the spine. Core control is achieved by integrating the trunk, pelvis and shoulder girdle. The focus is on breath and posture, Pilates elongates and strengthens while improving muscle elasticity and joint mobility. Muscle balance is important for reduction of pain and prevention of injury. Pilates conditions the whole body, even the ankles and feet. 

When no particular muscle group is overtrained or undertrained, the body comes into balance. Following the practice of Pilates, clients gain core control, improved breathing, stress reduction, greater enjoyment of activities and enhanced sports performance. Many professional sports teams and elite athletes use Pilates as a part of their training regimen. 

Pilates exercises are performed mainly in reclining or sitting positions, and most are low impact and partially weight bearing. Pilates is safe and gentle, yet can be extremely challenging when achieving the advanced level. 

The Pilates method incorporates equipment and mat work to provide a means to strengthen the entire body as a unit. As a fully equipped Pilates studio, One On One Physical Therapy offers Reformers, Cadillac/Trap tables, Chairs and Barrels with certified Pilates Instructors . The Pilates apparatus uses springs to provide assistance or resistance allowing the client to move through ranges of motion with greater ease and control. These techniques ultimately create successful movement patterns which build confidence and carry over to functional tasks.

Try Pilates today.

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Health Coaching 

Health Coaching at One on One Physical Therapy with Health Coach, Cherie Boschma is available for in-person and telehealth appointments.

Health Coaching has been shown to:

  • Improve weight loss and help people maintain a lower weight for longer
  • Lead to faster reduction of blood sugar levels in diabetic patients
  • Lower total cholesterol levels in people with coronary heart disease
  • Lessen feelings of depression and improve the overall quality of life
  • Encourage people to stick with the changes they’ve made long term

How SATISFIED are you with your…Nutrition, Exercise/Movement, Sleep, Stress Management?

Health Coaches don’t lecture or prescribe, or simply dispense advice. Instead, they empower you to make the choice for health, including healthier behaviors. Most care is self-care. 

Cherie Boschma is trained as a Functional Health Coach including courses in:

  • Positive Psychology-leveraging patients’ strengths rather than focusing on their weaknesses 
  • Motivational Interviewing-helping patients to link behavior changes to their deepest needs and goals.
  • Habit formation and Reversal while supporting patients in creating new, positive habits or breaking negative ones  
  • Goal Creation & Motivation Identification

Schedule a 1-hour Initial session followed by 30-minute follow-up sessions to provide accountability, encouragement and direction as you find your own strategies and motivation for change, overcome obstacles, and implement protocols prescribed by your clinician or nutritionist/dietician or choose to implement on your own.

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Whole Body Cryotherapy

What is Whole Body Cryotherapy?

Whole body cryotherapy is a method of treatment where the whole body is exposed to cold temperatures for a short period of time. The cold temperature acts as a positive stressor on the body meant to trigger a positive response. The positive effects reported include the release of norepinephrine, decreased inflammation, increased metabolism, and the release of cold shock proteins.

With the recent explosion of Whole Body Cryotherapy into mainstream industry and media, many sources have been quick to either claim cryotherapy treatment as effective and beneficial to improve athletic performance or simply ineffective. This article summarizes a 20 page report conducted by Dr. Rhonda Patrick, Ph.D, expert in the field of aging, cancer and nutrition, and serves to shed light upon the century-old, proven science of the effects that cold exposure has on the body.

Used with permission from Dr. Rhonda Patrick, Ph.D

Does Cryotherapy Work?

Yes. Cryotherapy works in many different ways that have positive effects on the body.

What are the benefits of Cryotherapy?

Cryotherapy Increases Norepinephrine

Cold exposure has been proven in several anecdotal studies to improve mood and even be a viable option for the treatment of depression and other mood disorders. One of the most important response mechanisms of the human body is centralized around the regulation of the crucial hormone and neurotransmitter Norepinephrine (NE). In regards to the body’s sympathetic nervous system, NE is increased when the body’s fight-or-flight response is activated. As for the brain, presence of NE in the bloodstream have profound effects on vigilance, attention span and mood, while the absence of NE results in inattention, poor mood and decreased energy. Not only does NE act as a neurotransmitter in these instances, but it also acts as a hormone, and when present in the blood stream cause vasoconstriction. The role that NE plays in the human body is essential for how the body responds to cold temperatures: by increasing NE in the blood, resulting in constriction of blood vessels and retention of bodily heat (decreased loss of heat to the environment).

Cryotherapy Decreases Inflammation

Inflammation is the body’s way of eliminating the cause of cell injury, ridding the body of dead cells and initiating cell & tissue repair mechanisms. Inflammation has been proven to not only be a key cause for the aging process, but to also be behind at least 80% of all disease.

Now, let’s get back to our friend Norepinephrine. We know that NE acts as both a neurotransmitter and hormone, but NE also has key inflammation reducing properties. NE acts to inhibit the inflammatory pathway by decreasing TNF-alpha, a molecule that increases inflammation, as well as reducing other inflammatory cytokines that are key players in causing inflammatory diseases such as arthritis. Because inflammation is major cause of pain, NE has also been known to decrease pain.

Cryotherapy Improves Immune Function

You may be asking ‘why does my body house such self harming substances such as TNF-alpha or the harmful cytokines mentioned above?’. The reason for this is because these molecules are what compose your body’s immune system and help to rid the body of any harmful materials. Having a large amount of these immune cells is typically a good thing, as long as they remain in a dormant state and are not overactive.

So how does the cold effect these immune cells? It increases them! Regular cold exposure has been shown to increase white blood cell count, increase cytotoxic T lymphocytes (active in killing cancer cells) and increase other beneficial immune cells as well.

Cryotherapy Increases Metabolism

When the body is exposed to cold, its response is to produce heat. It does this by increasing it’s metabolism, not to produce ATP (your body’s fuel for energy), but to produce heat to warm the body back up. This process is called thermogenesis. Thermogenesis happens in one of two ways. The first is through muscle contractions which result in shivering — this produces heat. The second is non-shivering thermogenesis, that involves the body transferring white adipose tissue cells into the more mitochondria-dense & more metabolically active brown adipose tissue cells. The more Brown Adipose Tissue your body has, the more fat your body will burn.

Cryotherapy Increases Antioxidant Activity

Another one of those pesky, self-harming substances that your body produces during several processes including metabolism is Reactive Oxygen Species (ROS). ROS are great for damaging any and all kind of cells in the body, including DNA. As stated previously, ROS will always be present in the body; this is normal. The important factor is how the body responds to the damage cause by ROS. ROS are key players in the aging process and preventing damage from ROS not only means extending cell and DNA lifespan but also means staying cancer free.

So how can we keep these nasty ROS from wreaking too much havoc? You guessed it, cryotherapy. Cold exposure has been shown to activate invaluable naturally occurring genetic anti-oxidizing systems (these are much more powerful than supplemental antioxidants).

One important thing to note here is that in regards to anti-oxidizing enzyme activity, it was shown to take multiple sessions of whole body cryotherapy to activate these enzymes. AKA the more cryotherapy sessions done, the more activation of these beneficial enzymes.

Cold Shock Proteins: The Brain Repairmen

Synapses are gaps between neurons in the brain. These synapses are responsible for cell communication and forming memories. Different things can cause degeneration or breakdown of synapses including disease & environmental factors. When exposed to cold, synapses between neurons break down. But, not to worry! Synapses do regenerate with the help of Cold Shock Proteins. One protein in specific, RBM3 has been shown to be elevated up to 3 days after exposure to cold! Why is this significant? Degeneration or breakdown of synapses occur from normal brain aging and is greatly increased by diseases like Alzheimer’s disease, Parkinson’s disease or after traumatic brain injury. When these Cold Shock Proteins are present, neurodegeneration or the breakdown of these synapses is decreased! Although most studies conducted thus far have taken place in a laboratory setting and much is still unknown about the effect of RBM3 in humans, the link between synapse regeneration, cold exposure and Cold Shock Proteins may pose as significant puzzle pieces into combatting cellular degeneration and aging.

How Cold is Cryotherapy?

The answer: It’s gotta be COOOLLDDDD.

Dr. Patrick’s site’s a few different studies in her report:

“cold ­water immersion at 68°F (20°C) for 1 hour does not appear to activate norepinephrine release… A long­ term study in humans directly compared people that immersed themselves in cold water at 40°F (4.4°C) for 20 seconds to those that did whole body cryotherapy for 2 minutes at ­-166°F (-­110°C) three times a week for 12 weeks and found that in both cases, plasma norepinephrine increased 2 to 3­fold (200 to 300%)”

So…although standing outside on a cold winter day may not be enough to trigger your body to release NE, the temperatures involved in cryotherapy will!

Is Cryotherapy New?

Cryotherapy is new in Atlanta but the science has been around.

The science behind cryotherapy and cold exposure is not new science. It has been proven in studies time and time again. Cryotherapy allows the controlled elicitation of the body’s natural cell repairing, pain & inflammation reducing and metabolic processes. Do understand that many of the studies detailed in Dr. Patrick’s report include extended, regular exposure of cryotherapy and cold exposure. The use of coldness as a ‘good stressor’ on the body can help to trigger several beneficial responses within the human body.

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