Our Services
Please allow us to introduce ourselves! Sammi and Victoria here. We started OneStep as a place for people of all backgrounds to be supported as they explore what will help them maximize joy in their lives and learn the skills needed to make that a reality. We offer a variety of services based on each client’s needs.
About Us and
Our Services
Welcome! We are glad that you’ve found us.
Please allow us to introduce ourselves! Sammi and Victoria here. We started OneStep as a place for people of all backgrounds to be supported as they explore what will help them maximize joy in their lives and learn the skills needed to make that a reality.
Physical versus Mental Health Services
We often talk about physical and mental health as if they are separate things, when in reality they are one and the same.
Physical health is impacted by stress
Stress hormones can affect our sleep, cause weight gain, or trigger high blood pressure or heart rate. When we want to improve our physical health, we need to recognize the role stress can play, such as potentially reducing our ability to follow through the way we want, affecting our ability to lose weight on a physical/hormone level, influencing our food choices, and causing fatigue.
Stress isn't "all in our heads"
When we are stressed, it is because our nervous system, a physical system that includes the brain, cardiovascular, and hormonal systems, is saying there is a problem. Sometimes, changing how we think about things and incorporating new, short mental exercises into our daily routine can be enough to alleviate symptoms and achieve day to day happiness/calm, especially when we learn skills that work directly with how the unconscious parts of our brain responds to stressors. Daily habit changes related to physical self-care, such as changes in our diet, exercise, and sleep routines can often be helpful as well. This is why OneStep Wellness focuses on the intersection between physical and mental health, to make sure that you have access to all of the tools you need.
I want to learn more about what you offer
Great! You’ve come to the right place. Keep reading and, as always, feel free to contact us to get started.
- Services that are more physical wellness oriented
→ About Sammi - Services that are more mental wellness oriented
→ About Victoria - Set up an initial consultation appointment
→ Set up a consult
I know what service I want, what next?
Sign up for an initial assessment
- You can find an overview here on services we offer to learn things you can do to feel better emotionally
- Weight loss page focuses on changes you can make in your day to day habits to support your weight loss goals, including supporting your emotional health related to your self-image
Hi, I'm Sammi
I became licensed as a Certified Personal Trainer (CPT) in February of 2020 and a Certified Nutrition Coach (CNC) in May of 2020, with my main goal being to help the people who don’t know where to start. That started the journey towards establishing OneStep Wellness.
I have a passion for helping people improve their fitness in a way that feels accessible and manageable. We don’t all have time to go to the gym five days a week. Some of us may feel self-conscious or overwhelmed by the prospect of working out. I want to help you find a way that works for you to reach your goals.
I recognize that a lot of clients that are looking for personal training are seeking it because of weight loss goals. As a result, I have a tailored program addressing that goal specifically. This can include any mix of the following: personal training where you work out with me online, coaching you through working out on your own, meal planning, emotional support for anxiety and/or self-esteem, or support in how to change habits/maintain motivation to implementing the changes you need to make to reach your goals.
I also have a passion for giving people the knowledge and skills they need to make healthy choices. To that end, I provide education on the role nutrition plays in our physical and mental well-being and strategies for reducing physical injuries when doing physical tasks, in and out of the gym. Additionally, I have been a dual-carded firefighter/EMT since I was 18 years old, spent several years as an EMS captain, and continue to work in fields of fire prevention and EMS part-time. Therefore, another part of my role as an educator involves teaching fire prevention strategies, with a focus on teaching firefighters how to raise community awareness and teaching children age 4-10 about the importance of fire safety.
Personal Trainer
Fitness, Nutrition, and Fire Prevention Educator
Weight Loss Coach
- Individuals wanting to make changes to their diet and get personalized exercise routines in order to reach weight loss goals, with or without personal training sessions
- Individuals experiencing anxiety, self-image concerns and/or difficulties with motivation/follow through interested in help with weight loss through a combination of life coaching, nutrition coaching, and personal training
Guiding parents in teaching their children the skills they need to successfully overcome challenges and maximize on opportunities throughout their life in a way that keeps stress low and promotes lasting happiness. This includes skills for problem-solving, decision-making, managing stress, being aware of and communicating feelings/needs, focus, building confidence, maintaining a healthy diet, and creating a positive relationship with exercise. It is appropriate for children from the start of potty training up through 6th grade.
Nutrition Coaching Services
- Meal prep plans
- Assistance adjusting diet to specific macro needs
- Coaching for assistance in changing your relationship with food
Services Sammi Offers
Personal Training Services
- 1-3 times a week personal training sessions
- Weekly or monthly workout routines customized to your needs, with or without real time personal training sessions
- Small group training available for those that are motivated by camaraderie and/or need a more affordable option. Sammi ensures everyone present is supportive of one another.
Courses Available for Self-Help or in Combination with Monthly Coaching Services
- Mindfulness training (optional yoga exercise program)
- Stress reduction program
- Improving regular self-care, such as better sleep, diet, and exercise routines
- Education regarding nutrition and physical fitness
- Strategies for firefighters for any of the following:
- Preparing for physical fitness test
- Maintaining fitness/flexibility needed to excel on the job without long-term injuries
- Managing stress
- Teaching fire prevention, especially related to juvenile fire starting
- Education for children regarding topics such as: stress management, nutrition, fire prevention
Getting to know Sammi
What type of clients are you most excited to work with?
I am really excited to work with people who really want to have fun and learn how to be healthy in the first place. It can be so intimidating to dive into the world of fitness. I want to show you that there are supportive fitness specialists who understand everyone is different and can help you find YOUR best way to get healthy.
What’s one thing you wish all clients knew?
I wish all clients knew that nothing with being healthy is all or nothing. You don’t have to give up the good things in life to be healthy, you just have to be willing to make adjustments. You can do it!
What can clients expect in their first session with you?
The first session will be a look at the goals you want to achieve, what style of training will be best for you, and anything else you feel pertinent to tell me. This will be done privately in a non-judgement zone.
For clients wanting meal plans: We will review the initial assessment you filled out prior to the appointment.
What do you hope to have accomplished by the end of a first session?
By the end of the first session, I want to understand your goals and begun outlining first steps for helping you reach that goal. Ideally, I want you to leave with a sense that you will be supported in your process and are hopeful about achieving your goals.
What do you do for fun/on your time off?
I love to Geocache, especially when I travel. It is like a worldwide treasure hunt with an app that directs you where to go. I play women’s tackle football and enjoy working out regularly. I also have many hobbies such as diamond painting, listening to music, and reading.
About me as a weight loss coach
What I'll ask every client to do
I’ll start by asking you to track what you are eating for 3-5 days. You don’t have to track every single macro, but a baseline understanding of your intake is a must. Everyone’s journey is different and I believe in working with you to create a plan with manageable steps you can take to reach your weight loss goals while also setting you up for being able to keep the weight off. That means I will only ask you to take steps you agree are achievable and I will remind you to be patient with yourself. Be prepared to make at least some changes with both diet and exercise.
My thoughts on fad diets
If you want help eating a lower carb diet, I can support you. If you are wanting to “go keto”, I am not the coach for you. It helps with weight loss in the short term, without addressing the fact that any habits you change need sustainability to keep the weight off.
I am not against diet pills across the board, but I think they need to be used carefully, under a physician’s care, and combined with lifestyle changes.
Anyone on the internet that says something like “do these 5 things and you are guaranteed to lose weight” is often over-simplifying, especially because whether or not you are successful is often not about what you do, but how you do it. And how you need to do it is often specific to you and your circumstances.
What can clients expect when they sign up for OneStep's weight loss program
You can expect to be sent an assessment that will assess your nutritional, fitness, and support needs.
Nutritional assessment will involve tracking your food intake for 3-5 days, with at least an estimate of your protein, fat, and total calorie intakes.
The fitness assessment will ask about current fitness level, what fitness goals you have, past injuries that may impact what you can do, etc.
Support needs are related to the support you will need to be able to maintain motivation, implement changes to daily habits, manage stress you may have related to your weight or changing your diet, etc.
What do you hope to have accomplished by the end of a first session?
I want to understand your goals and have begun outlining first steps for helping you reach that goal. Ideally, I want you to leave with a sense that you will be supported in your process and are hopeful about achieving your goals.
For more details about weight loss services:
Hi, I'm Victoria
I believe every client has the right to define what success means for them and deserve access to the help we all occasionally need to reach our goals. Life is a journey that requires many different strengths, skills, and supports to navigate effectively. You may be someone that is comfortable with asking for help or it might be a step that is taking a lot of courage for you to make. Either way, I’m here to listen and to teach strategies to help you be successful.
For many years, I have focused on working with individuals and couples seeking to reduce stress/anxiety and improve overall happiness through both therapy and life coaching. I have a passion for helping clients with PTSD and anxiety disorders to improve their mental health through therapy services. I also have a passion for helping individuals and couples that want to focus on reducing stress, improving communication of feelings/needs, and building skills to reach their goals through life coaching services.
In addition to being a therapist and life coach, I love to write. It is something I have done since childhood that brings me joy. Bringing my love of writing together with my professional interests, I have created courses clients can follow along with at their own speed. I also write a newsletter where I discuss my own life experiences and teach strategies for reducing stress and maximizing joy. In this, my partner, Sammi, includes strategies for taking care of our physical well-being, which also impacts our ability to feel energized, motivated, focused, and happy.
Therapist
Author
Life/Parenting Coach
Clients in Ohio or Washington, DC wanting to use insurance (Optum/United Healthcare or Aetna) or self-pay options to seek diagnosis and treatment for mental health symptoms are looking for therapy services
Specialties:
- Teaching skills for managing symptoms of anxiety related concerns (including Generalized Anxiety, Social Anxiety, and OCD) and increasing overall happiness
- Individuals or couples experiencing PTS symptoms, including individuals that have experienced sexual or physical violence, first responders, and veterans seeking EMDR or Prolonged Exposure Therapy trauma treatment
- ADHD assessments
Guiding parents in teaching their children the skills they need to successfully overcome challenges and maximize on opportunities throughout their life in a way that keeps stress low and promotes lasting happiness. This includes skills for problem-solving, decision-making, managing stress, being aware of and communicating feelings/needs, focus, building confidence, maintaining a healthy diet, and creating a positive relationship with exercise. Once your child is old enough to begin potty training, this program can help you navigate giving them the skills you want them to have. It is appropriate for children up through 6th grade.
Services Victoria Offers
Life Coaching Services
- Individuals wanting to learn skills for reducing stress and maximizing joy in their lives
- Couples seeking to reduce conflict; heal past hurts; strengthen connection; and learn skills for maintaining a happy, healthy relationship long-term
- Parents of children aged 7-10 experiencing anxiety/high stress seeking services to help their child learn how to better manage stress
- Individuals experiencing anxiety, self-image concerns and/or difficulties with motivation/follow through interested in help with weight loss through a combination of life coaching, nutrition coaching, and personal training
Courses Available for Self-Help or in Combination with Monthly Coaching Services
- Mindfulness training (with or without a yoga exercise program)
- Stress reduction program
- Courses for improving physical self-care, such as better sleep, diet, and exercise routines for maintaining emotional well-being
- Communication and conflict resolution skills for couples
You can find available courses here
getting to know Victoria
What type of clients are you most excited to work with?
I very much am excited to work with any client that is motivated to work towards their goals between sessions, as that is when most of the work gets accomplished. I am always happy to be part of the journey of building an effective toolbox of skills.
What’s one thing you wish all clients knew?
I wish all clients knew that everyone has the potential to change and reach their goals, with effort. Hope and faith in oneself is essential for ongoing happiness.
What can clients expect in their first session with you?
We will discuss initial assessment results and your goals. You can expect to have your goals respected, whatever they may be, without judgement. I will teach you skills and/or help you process past experiences , depending on what style of treatment you are seeking/prefer.
For therapy clients: The first session is always done via video-conferencing platform to simulate a “face to face” interaction in order to complete a diagnostic assessment.
What do you hope to have accomplished by the end of a first session?
I want to have reviewed results of initial assessments, explored symptoms and collaboratively discussed diagnosis. I want to understand at least your initial goal and to have begun giving strategies for helping you reach that goal. I want you to have left with a sense of who I am and begun to feel comfortable and safe in your interactions with me.
What do you do for fun/on your time off?
I like to write, read, bake, sing and spend time with friends and family. When I have the opportunity, I also enjoy a variety of water-based activities, such as cascading, white water rafting. boating, and scuba diving.
I'm looking for Coaching.
What Do I need to know?
Coming soon
I'm looking for therapy.
What Do I need to know?
I am a Licensed Professional Clinical Counselor with a supervisory license (LPCC-S) in the state of Ohio and a Licensed Professional Counselor in Washington, DC. For clients seeking services located in either of these locations, they can use insurance if they have Optum/United Healthcare or Aetna, or they can pay out of pocket for diagnosis and treatment of mental health symptoms.
While working on my Master’s of Arts degree in Clinical Mental Health Counseling, I worked with families in their homes to help kids learn the skills they needed to be happy, healthy, and successful in school. I graduated in 2014 and since then, I have been providing therapy services to individuals, couples, and families. For the first several years of my career I worked with children on IEPs and their families to help with challenges related to trauma, anxiety, behavioral concerns, and ADHD, through both individual and group counseling. I then spent 2.5 years working with primarily adults aged 50-97. Since then, I have focused on working with couples, parents, and individuals experiencing stress/anxiety.
I utilize many different techniques to assist clients in reaching their goals. These include many skill-oriented treatments that consider client strengths, focus on validation of emotions, teach how to reduce stress, and address the impact of past experiences on how individuals see the world. I have a passion for helping people learn the skills they need to lead fulfilled, successful lives.
Clients of all religions and walks of life are welcomed and respected. I have experience working with clients that identify as: LGBTQIA+, veteran, first responder, Christian, Muslim, Buddhist, Wiccan, polyamorous, as well as couples seeking a kink-aware therapist.
Approaches
- Mindfulness-Based Cognitive Therapy (CBT with an emphasis on validation of emotions; skills help with anxiety, focus, healing from trauma, depression symptoms)
- Dialectical Behavior Therapy (skills for recognizing/validating emotions, increasing tolerance to stress, regulating emotions, and improving communication)
- Acceptance and Commitment Therapy (For anxiety and strengthening couples’ relationships)
- Exposure Therapy (for anxiety, PTSD, and OCD)
- EMDR
- Positive Psychology interventions (focused on helping you move beyond fixing what is ‘wrong’ to maximizing your joy)
- Solution Focused Brief Therapy (5-8 sessions to build skills for being able to solve challenges you face presently and in future)
Sign up For an Assessment to Get Started
