1 Degree Performance & Longevity

04/22/2026

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Stop by our state-of-the-art facility located in downtown Jacksonville, Illinois TODAY!

04/21/2026

Make sure your BODY is ready to take on the spring! 🙆‍♀️🙆‍♂️🙆

👉 Read on for tips!

Health with the Hamels
Warm up as it warms up

By Clara and Justin Hamel
The Source Newspaper

The beautiful spring days, while glorious, also mean it is time to get to work outside. Whether you are someone who revels in getting your hands in the dirt or someone whose yard work is fueled solely by the desire to not be the yard everyone in the neighborhood shakes their head at, it is important to remember yard work is just that — work. After a winter of partial hibernation our bodies can revolt at this sudden thrust into manual labor, and the season can quickly become one of sprains, strains and other injuries. Luckily, by utilizing just a few simple tips, you can clear the weeds with ease and have your yard and garden clean and pristine.

While gardening might not look like exercise, our bodies tell us a different story. All the bending, squatting, lifting and pulling can leave our muscles feeling fatigued and sore long after the flowers are planted and the mulch is laid. To prevent soreness, stretch for 10 to 15 minutes as a warm-up to yard work. Focus on your shoulders, back, hamstrings and wrists. This loosens stiff muscles and reduces your risk of straining them.

Next, remember the catchy little saying, lift with your back and you will crack. OK, so you may not actually crack, but you certainly could do some damage. Instead, when you’re lifting heavy items, you should lift with your legs, keep the load close to your body and avoid twisting. Also, remember if something feels too heavy ask for help or use a wheelbarrow to move it.

While it may be tempting to power through those gardening tasks, it is important to pace yourself and switch up activities every 20 to 30 minutes. Overexertion and repetitive motion are surefire ways to set yourself up for injury. Break tasks into smaller sessions, take regular breaks, and switch back and forth from physically demanding jobs to lighter ones.

Finally, use the right tools and use them correctly. While cleaning out the gutters may be high on your honey-do list, that precariously perched ladder is a great way to ensure hours of your day are taken up in the ER. Make sure ladders are stable and properly positioned, and use ergonomic tools with padded grips and the right length to reduce strain in your wrists and back. Keeping tools properly maintained can also help by minimizing the effort it takes to use them properly.

So remember, taming your landscaping this spring doesn’t have to be a race or a test of endurance. Work smart, take breaks and treat your body like the valuable piece of equipment it is. A little patience and forethought can go a long way toward keeping you comfortable and injury-free.

** Dr. Justin Hamel and Clara Hamel have a combined over 30 years of experience in health fields. Reach them at 1° Performance & Longevity, located at 46 N. Central Park Plz., Suite 101, in Jacksonville, on Facebook or by phone at 217-243-6358.

04/14/2026

🐺 It can be easy to become reactive with our inner world. By actively “feeding” our inner thoughts, emotions and habits that nurture, we can grow and move closer to mental and emotional wellness. Read on …

Health with the Hamels
Which wolf to feed?

By Clara and Justin Hamel
The Source Newspaper

We can learn so much from ancient wisdom, parables passed down from generation to generation, and oral and written stories that share values and tradition. Across cultures and civilizations, these words of wisdom often contain common threads that teach us about ways to view and interpret the world.

One of these stories provides insight into the inner struggles we all face. “The Tale of Two Wolves” delves into the choices we face between peace and compassion or anger and fear. It is a story shared from an elderly Cherokee grandfather, the face of wisdom and perception, to his grandson, the embodiment of innocence and curiosity.

~ The story is as follows:

An old Cherokee elder sits with a young child and says, “A fight is going on inside me. It is a terrible fight, and it is between two wolves. One wolf is evil—he is anger, envy, jealousy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority and ego.

The other wolf is good—he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion and faith.”

The child thinks about it for a moment and then asks, “Which wolf will win?”

The elder replies, “The one you feed.”

This is a simple but powerful message—a message we can see reflected in many more fables and parables such as Plato’s chariot analogy, where reason must guide opposing internal forces, Buddhist teachings that compare the cultivation of weeds (the bad wolf) to crops (the good wolf), or Paul’s teachings on “the flesh desiring what is contrary to the spirit.”

By reflecting on these lessons, we see that our inner world is flexible. It is shaped by the thoughts, emotions and habits we “feed” daily. Choosing to nurture qualities like compassion, patience, gratitude and mindfulness strengthens our mental and emotional health, just as consistently tending a field produces healthy crops.

It is not about denying the “bad wolf,” but about seeing it as a temporary visitor rather than a permanent dweller. It is a fine place to visit, but it is not where we want to live. Everyone feels anger, fear or envy from time to time. That is being human. The key is not letting those emotions define you. Recognize them, observe them and mindfully choose how you respond.

This is balance, and the balance allows us to grow and learn needed lessons from the “bad wolf.” By nourishing and cultivating the characteristics, habits and perspectives that enrich us, we move closer to mental and emotional wellness.

The timeless guidance encapsulated in these stories provides insight into human nature and how we can harness it to provide growth, meaning and lasting well-being.

**Dr. Justin Hamel and Clara Hamel have a combined over 30 years of experience in health fields. Reach them at 1° Performance & Longevity, located at 46 N. Central Park Plz., Suite 101, in Jacksonville, on Facebook or by phone at 217-243-6358.

04/13/2026

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📲 217-243-6358
My1Degree.com

04/11/2026

💥SUFFERING FROM ARTHRITIC KNEES?

Arthritic knees significantly affect your life by causing chronic pain, stiffness and reduced mobility, which can lead to various challenges in daily activities.

Many individuals experience difficulty walking, climbing stairs or performing simple tasks like reaching for objects, leading to a sedentary lifestyle and potential weight gain. The pain and physical limitations can even lead to depression and anxiety, impacting overall mental well-being.

The limitations imposed by knee arthritis can severely reduce the quality of life, making it essential for you to manage symptoms effectively through treatment.

Find relief at One Degree Performance & Longevity. Regardless of the severity or symptoms of your arthritic knees, our advanced, non-surgical treatments help reduce pain and other symptoms, regain function and improve mobility.

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👉 Book Your Consultation Today
📲 217-243-6358
My1Degree.com

04/10/2026

This shot taken during his guest speaker presentation for at a recent Rotary Club of Jacksonville #3227 meeting incapsulates the essence of Dr. Justin Hamel. Not only is he professional and incredibly knowledgeable within his field, but he also has a great patient bedside manner. (In this metaphor, the crowd of Rotarians to whom he is speaking are the "patients." 🙂)

🙏Thank you to the Rotary Club of Jacksonville for having Justin and Clara Hamel as your guests! We appreciate the opportunity to share about the amazing health and well-being offerings at One Degree!

My1Degree.com

04/07/2026

WOW! 🤯 Journaling is a scientifically validated practice that enhances mental, emotional and physical well-being by providing a private outlet to process emotions, reduce stress and boost cognitive function. Regularly writing for 15-20 minutes can reduce cortisol (the stress hormone), lower blood pressure and improve immune function.

Check out this article from The Source written by our own Clara Hamel, LCSW! 📝

Health with the Hamels
The WRITE way

By Clara and Justin Hamel
The Source Newspaper

The written word is a powerful tool. It creates worlds, helps cultures preserve their identity, and carries narratives and experience through generations.

Still, you don’t need to create a New York Times bestseller or even have an audience for your words to make a difference. Using words to create your own narrative and bring the internal into the external has powerful emotional and cognitive benefits.

When we give our thoughts words, we create mental and emotional space—space to give chaotic thought structure, space to harness and express emotion, and space to create meaning from experience.

Writing allows us to slow down, process, and contemplate emotions and experience. This opens the possibility to reframe, learn and even reshape our understanding of what we have been through. What once felt overwhelming or unclear can become organized, meaningful and transformative. In fact, regular use of journaling (10-15 minutes, 3-5 days per week) has been shown to reduce stress, enhance mood and strengthen cognitive processing.

Many famous historical figures, authors and leaders have utilized journaling to manage emotions, foster creativity and reflect on their personal lives. Marcus Aurelius, Ronald Reagan and Winston Churchill are just a few of the figures known to have kept regular journals. These journals were not meant for an audience, but as a means to understand themselves and the world around them. They understood what science is now reflecting: words matter—and giving tangible form to our thoughts allows us to move forward with greater understanding and more intention.

The beauty of journaling is there is no wrong way to do it. A lengthy narrative, messy scribbled thoughts, a concise list of felt emotions or a single heartfelt sentence are each effective. It is not about performance; it is about reflection.

You can start with a few simple prompts. For instance:

• What am I feeling right now?
• What has been consuming my thoughts or emotional energy?
• What has gone well for me this week, and what has not gone so well?
• What is a belief I want to reflect in my life? What is a belief I want to let go of?

As with so many things, it does not matter where you start or what you start with, just that you start.

Over time, you may begin to notice patterns in your thoughts and narratives. Reflecting on these is an opportunity for growth and insight, allowing you to recognize what no longer serves you and move forward with purpose.

Our understanding of life is encased in the narrative we create about our emotions and experiences, and by bringing that narrative into awareness, we gain the ability to question it, refine it and shape it with greater clarity and intention.

**Dr. Justin Hamel and Clara Hamel have a combined over 30 years of experience in health fields. Reach them at 1° Performance & Longevity, located at 46 N. Central Park Plz., Suite 101, in Jacksonville, on Facebook or by phone at 217-243-6358.

04/06/2026

🔸INFRARED SAUNA🔸
🔸Cleanse, Heal and Recharge from the Inside Out🔸

The real benefit comes from the advanced light waves penetrating deep into your tissues, gently raising your core body temperature from the inside out. 👉🏻This promotes sweating at the cellular level, helping your body flush out toxins, reduce inflammation and improve circulation.

Using an infrared sauna helps support deep detoxification, physical recovery and overall wellness by gently raising your core body temperature. This triggers a natural sweat response that helps eliminate toxins, heavy metals and built-up waste from the body. The far-infrared light also improves circulation, reduces inflammation and supports oxygen delivery to tissues, making it a powerful tool for people recovering from stress, fatigue, or physical exertion.

In addition to its detox and circulation benefits, regular infrared sauna use promotes healthier skin, muscle relaxation and joint mobility. Many clients experience reduced pain, better sleep and a noticeable drop in stress levels after consistent sessions.

At One Degree Performance & Longevity in Jacksonville, Illinois, we integrate infrared sauna therapy into personalized wellness plans to help you feel clearer, lighter and more energized—naturally.

Book a 1-person or 2-person session today!
☎️ 217-243-6358
My1Degree.com

04/05/2026

04/01/2026

🧸 Meet the One Degree “Dam* it, Justin” doll.

⚠💥 This is NOT some April Fools’ Day joke!💥⚠
IT EXISTS FOR OUR SANITY.

Attached to the other side of it by a safety pin sticking through Dr. Justin Hamel’s metaphorical heart is a note that reads:

"This dam* it doll is made to sit upon your desk
So when someone is on your nerves,
Just wring its little neck.

When the morning lingers,
And things don’t stay on track;
Or as afternoon approaches,
And you’re feeling lots of woe;
Pick it up and kick it
With the point of your big toe!

After work is over,
And you feel you’ve lost your mind;
Find a place to slam it,
All the while yelling,

Dam* it, Justin, Dam* it‼️"

🏆 NOTE: We would like to extend our sincere thanks and praise to the spectacular Susan Green for her modeling work in this post.

📍Pop by to try it out yourself and schedule an Infrared Sauna or Red Light Bed session while you're here. 💖 My1Degree.com

03/31/2026

Ahhhh … spring is in the air! 🌸
🪻Reminder: take it all in!
Read on …

HEALTH WITH THE HAMELS

Mindfulness matters
Make time to take in the springtime changes

By Clara and Justin Hamel
The Source Newspaper

The slowly lengthening sunlit hours, the brilliant green returning after months of gray and the slow re-emergence of life all around—ahhh … spring! We can learn so much from embracing the patterns of nature in our own lives. After months of hibernation against the cold, the world begins to open back up. The shift between the inward nature of winter to the opening of spring is a reminder that life is not intended to be lived at a constant pace, but in a rhythm of rest and renewal.

The emergence of spring is an invitation to reconnect, to ourselves, to each other and to nature. It gives us the perfect opportunity to slow down and notice the beauty all around us: the first sprouts of green pushing through the soil, the return of beautiful birdsong in the mornings and the warm rays of sunshine upon our skin. Tuning into these changes creates space to appreciate the earth and the people in it.

It is not about adding anything to our already crammed schedules, but about taking notice in what we already do. Take an extra moment to breathe in the fresh air as you step outside, listen to the birds as you walk to the car, notice the new buds on the tree in the front yard and observe the changes as flowers move from sprouts to blossoms. Spring gives us a gift of subtle newness every day. From flowers blooming to bees buzzing, each small change encourages us to slow down and appreciate the rhythms in life.

The benefits of this type of mindfulness extend beyond deepening our appreciation for the season. Tuning into the everyday changes of spring nurtures a sense of presence that branches into every part of our lives. It eases tension, focuses the mind and helps routine tasks feel refreshing. It is prompt to embrace the simple joys that surround us.

Ultimately, the gift of spring is about infusing the moments we have with life. By slowing down and tuning in, we transform the ordinary into opportunities for wonder, connection and joy. A simple walk is a chance to feel the sun on your face, a cup of coffee can be savored as you watch the sunshine gently through the window, and even brief pauses between tasks can become small moments of appreciation. Spring reminds us that presence, attention and curiosity are what make our days richer and more alive.

** Dr. Justin Hamel and Clara Hamel have a combined over 30 years of experience in health fields. Reach them at 1° Performance & Longevity, located at 46 N. Central Park Plz., Suite 101, in Jacksonville, on Facebook or by phone at 217-243-6358.