Check out our February newsletter!
BermanHealthAndWellness.com 239-431-0232
FEBRUARY 2026
Here We Go! It’s Check-In Time HOW ARE YOU DOING WITH YOUR NEW YEAR’S RESOLUTIONS?
Statistically speaking, about 80% of people have already given up or lost significant momentum by now. And I can tell you firsthand — I’ve seen it in black and white inside my gym. The first week of January was absolutely insane. So many new faces, people wandering around looking lost, every treadmill full, every bench taken. It was tough to get anything done. I even saw people sleeping in their cars in the parking lot just so they could say they “made it to the gym.” Fast-forward four short weeks … and we’re right back to our normal year- round crew. It happens every single year, as predictable as the sun coming up and going back down again. And honestly, it’s one of the core reasons we evolved into Berman Health Club. Motivation is absolutely irrelevant without discipline and accountability. In reality, accountability is what separates the successful from the unsuccessful in every area of life. You can get away with low motivation and imperfect discipline if — and only if — you have real accountability. I was reminded of this on my first day back from the holiday break. My alarm went off at 4:20 a.m. I jumped out of bed and started my normal routine, but for the first 30 minutes, I was in a constant mental battle not to crawl back under the covers. All three kids were sick, nobody was sleeping, and to top it all off, Vera had broken her arm the day before (more on that in a minute).
The only thing — and I truly mean the only thing — that stopped me from getting back in bed … was knowing I had to answer to Jenni. Not in a negative way at all. It’s just who we are as a team. We hold each other accountable for staying in the best possible health we can control. We don’t rely on “feeling motivated.” We rely on commitments, expectations, and follow-through. Think about it. Most of you reading this already know what it takes to be healthy. You know what you should be eating. You know exercise is good for you. You know most things are fine in moderation. The problem has never been knowledge.
help you see what you’re missing and push you to the next level.
That’s what accountability really is.
Alright, switching gears — time for a quick family update. Stella is absolutely thriving as the oldest of three and really fine-tuning her “leadership skills.” I honestly don’t know how I survived before she was born. If it weren’t for her, I’m convinced my entire world would crumble to pieces. She is helpful, responsible, observant — and she loves her role in the chaos. Vera is doing great, too, despite sporting a cast on her right arm. On our first day back from the holiday break, we were out back playing on the swing set when she slid off the seat mid-swing and fell forward. The kicker? I was the one pushing her. Talk about dad guilt. My heart sank instantly — but she has handled it like a champ. She’s tough, resilient, and hasn’t let it slow her down one bit. And then there’s Walker — who is finally walking! He is officially the quickest of all three kids to get moving, and holy cow … he is getting tougher every single
The difference is accountability.
Just because you know something is good for you doesn’t mean you’ll actually do it. And even if you do it, that doesn’t mean you’ll do it consistently — or to the best of your ability.
That’s why we all need coaches.
I’ve probably said this so many times that you’re tired of hearing it, but I’ll say it again: Look at the most successful people in the world: athletes, musicians, entrepreneurs, and performers. Every single one of them has a coach. Scottie Scheffler, arguably the best golfer on the tour right now, is on the driving range every single day with his coach. Of course, he knows how to hit a golf ball. But it’s impossible to be fully objective about yourself. If you truly want to improve, you must have someone on the outside looking in, someone who can
Continued on Page 3 ...
239-431-0232 • 1
Published by Newsletter Pro | NewsletterPro.com
THE ‘BAYWATCH’ WORKOUT BLUEPRINT Get Lean and Strong Like Zac Efron
Have you ever wondered how actor Zac Efron transformed from a teen favorite to an action-ready leading man? His secret isn’t just Hollywood magic, but a disciplined workout routine and diet based around whole foods. The “Baywatch” star mixes strength training with cardio and pays close attention to getting proper sleep and keeping his stress levels down. If you want to achieve a lean physique and more muscle mass, you can train like this A-list action star right from your own home.
consistency is. Whether you enjoy a protein shake right after your workout or a hearty meal later, what really matters is hitting your daily protein target. Hydrate like it’s your job. Even slight dehydration can cause you to feel sluggish and delay your recovery. If you’ve had an especially sweaty session or were outside in warm weather, replenish your electrolytes with coconut water, a sports drink, or even a pinch of salt added to your water bottle. Staying hydrated helps your muscles flush out toxins and repair themselves more efficiently. Consider the cool science of cryotherapy. For the adventurous, cryotherapy, a high-tech session where you spend a few routine by focusing on specific muscle groups each day. As you exercise, keep your sessions intense, focusing on both large and small muscle groups. Efron performs ab exercises every day and enjoys jogging, walking, or biking between workouts to warm up. The goal is consistency and balance. Fuel like Zac. When it comes to diet, Efron incorporates lean proteins for muscle and complex carbs for long-lasting energy. Make sure your plate also includes a healthy fat, such as avocados or olive oil, to add the necessary nutrients as you train. The actor typically eats 5–6 small meals throughout the day to help manage hunger and maintain a
steady energy level. You can add supplements the star loves, like whey protein, omega-3 fatty acids, and branched-chain amino acids. Sleep like a star. No matter how hard you train and prioritize healthy eating, your body needs the proper rest to recover and grow stronger. Despite his busy filming schedules, Efron always tries to get eight hours of sleep nightly. He also takes time to stretch or do yoga to prevent soreness and improve
Follow a ‘Baywatch’ biceps blueprint. Efron works on his strength training at least five days a week, giving himself rest days or lighter cardio on recovery days to allow for the muscles to grow. He splits up this his flexibility. Meditation and deep breathing are among his favorite methods for managing stress, which can hinder any wellness journey. Just as the actor knows how crucial costars are to his success, make sure you have a support system to cheer you on! The Recovery Routine Every Body Needs TREAT YOUR BODY LIKE A PRO ATHLETE
You crushed your workout, sweat dripping, endorphins buzzing, muscles burning in the best way. But what you do after that last rep matters just as much as the workout itself. Proper post-workout recovery is all about providing your body with the necessary tools to rebuild, repair, and recover stronger. Here’s how to do it right without spending a fortune on trendy recovery gadgets. Pack in protein the smart way. When you exercise, tiny tears form in your muscle fibers, but don’t worry, that’s a good thing! Those microtears are what make your muscles grow back bigger and stronger. To help them repair, aim for approximately 1.4 to 2.0 grams of protein per kilogram of body weight daily. There has been plenty of discussion about when is the best time to consume protein: pre- or post-workout. But studies show that your timing isn’t everything;
reduce inflammation and muscle fatigue. While it may not be for everyone, many athletes swear by it for faster recovery and reduced post-workout soreness. If that sounds too intense, an ice bath or even a cold shower can deliver similar (and more affordable) benefits. Try the ultimate recovery hack: sleep. You can’t out-supplement poor sleep. During deep rest, your body releases growth hormones and repairs muscle tissue. If you’re training hard, you may need more than the typical 7–8 hours, and some pros log 10 hours or more. Recovery doesn’t have to be complicated. Eat well, hydrate, move gently, rest deeply, and give your body the care it deserves.
The real magic of fitness isn’t in the grind; it’s in how you recharge, rebuild, and rise again.
minutes in subzero temperatures, can
2 • bermanpt.com
Published by Newsletter Pro | NewsletterPro.com
Fragrant Paths to Clarity, Comfort, and Calm A Whiff of Wellness
A simple scent can do more than brighten a room. Fragrances can lift your mood, ease tension, and even help you sleep better. For older adults managing chronic pain, sleepless nights, or everyday stressors, aromatherapy offers a gentle, natural boost that works alongside your regular wellness plan. Signaling in the Brain When a scent reaches your nose, it sends a quick message to the brain’s emotional and memory centers, also known as the limbic system. That direct pathway helps explain why a single whiff can lift your spirits, calm an anxious moment, or trigger a comforting memory. Bright citrus scents can perk you up, while lavender often calms a restless mind. Sharpening Your Mind Some research has linked regular, gentle exposure to certain aromas with improvements in attention and memory, especially when people make it part of their nightly routine. While results aren’t guaranteed for everyone, many older adults report feeling mentally sharper or more at ease after using familiar, pleasant scents in their homes. Finding Relief Through Fragrance For those having trouble sleeping, lavender has been linked to deeper, more restful sleep. For maximum effect, try a simple
massage with a diluted oil before bed, allowing the scent to settle in both through your skin and the air around you.
While aromatherapy won’t cure pain, inhaling or gently massaging essential oils
can encourage the release of feel-good hormones, easing your discomfort. Studies show inhaled oils may provide mild relief for chronic pain, making them a soothing addition to your wellness toolkit. Starting Safely • Always dilute: Combine 6–10 drops of essential oil per ounce of carrier oil, such as coconut or grapeseed oil, to prevent skin irritation. • Never ingest oils: Concentrated oils can be toxic if swallowed. • Check with your doctor. Especially if you take medications or have skin sensitivities. Aromatherapy can be a simple and delightful addition to your daily wellness routine. With a little experimentation, the right scents can lift your mood, ease tension, and add a touch of joy to everyday moments. A few mindful breaths could be all it takes to feel more centered, alert, and at peace. And here’s the part most people miss: Nobody stays accountable alone for very long. Whether it’s health, fitness, golf performance, preventing surgery, or simply staying active enough to enjoy life, the people who continue to thrive as they age are the ones who surround themselves with the right support, guidance, and community. That’s exactly why we built Berman Health Club the way we did, not as a gym, and not as a typical “therapy” clinic, but as a place where accountability, coaching, movement, and long-term health all live under the same roof. If you’re already part of our crew, I’m proud of you — stay the course. If you’ve lost momentum, that’s okay — just don’t try to restart alone.
... continued from Cover
day thanks to being lovingly roughed up by his big sisters. He’s curious, determined, and absolutely fearless. To say that Jenni and I are loving life and over the moon about our family is a massive understatement. We live in constant, beautiful chaos, and neither one of us would have it any other way. I’ll leave you with this thought: You are one decision away from what your life will look like one year from now. One decision away from outpacing your peers — and the national averages. One decision away from giving yourself the best chance possible at arriving at 80 feeling 60. And if you’re already in your 80s … then let’s kick the 90s’ ass. This month, I’ve got a 97-year-old golfer flying in from Connecticut to work with me one-on-one for two full days, with the goal of gaining “significantly more” distance off the tee. He has zero major physical limitations, he’s sharp, he’s active — and because of that, he continues to dominate this game called life.
You’re only one decision away from changing your trajectory.
And we’re here when you’re ready.
He is the perfect example of a truth I’ve preached for years:
You don’t get old and stiff.
You get stiff … and then you get old.
239-431-0232 • 3
Published by Newsletter Pro | NewsletterPro.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
501 Goodlette Road North, C-100 Naples, FL 34102 239-431-0232 | BermanHealthAndWellness.com Hours of Operation: Monday–Friday 8 a.m. to 5 p.m.
1. Time to Check In on Those New Year’s Resolutions INSIDE THIS ISSUE
2. Ab-Focused, A-List Fitness
Give Your Muscles the Break They Deserve
3. Aromatherapy Secrets for Seniors That Actually Work
4. A Sharper Memory Starts on Your Plate
DELICIOUS FOODS THAT POWER YOUR BRAIN Think Better, Remember More
You’ve likely heard the saying “you are what you eat,” but when it comes to memory, that’s more literal than you might think. Your brain is constantly working to process, store, and recall information, and it requires the right fuel to stay sharp. However, certain foods can actually improve memory, focus, and overall brain health. Here’s what to load up on next time you’re at the grocery store. Fatty Fish If your brain had a favorite food, it would probably be salmon. Fatty fish like salmon, sardines, and trout are full of omega-3 fatty acids, especially DHA and EPA, which are crucial for building and maintaining brain cells. These healthy fats also enhance communication between brain cells, which aids in memory and learning. If you’re not a seafood fan, you can still
get omega-3s from plant-based sources like walnuts, chia seeds, and flaxseeds. Berries Don’t underestimate these colorful little powerhouses. Blueberries, strawberries, and blackberries are packed with antioxidants called flavonoids that help protect your brain from oxidative stress (basically, brain “rust”). These compounds can also boost communication between brain cells, which may help slow cognitive decline and improve short- term memory. Try tossing a handful of berries into your morning oatmeal or smoothie for an easy boost. Leafy Greens and Veggies Spinach, kale, broccoli, and other leafy greens are rich in nutrients such as vitamin K, lutein, and folate, which are associated with improved cognitive
function. These nutrients promote healthy blood flow to the brain and protect against inflammation. Studies even suggest people who eat a daily serving of greens have the memory of someone years younger. Not bad for a salad, right? Whole Grains and Nuts Your brain runs on glucose, and whole grains provide a slow, steady supply of it, helping to keep you alert and focused. Brown rice, quinoa, and oats help maintain balanced energy levels, while nuts (especially almonds and walnuts) add vitamin E, another nutrient tied to improved memory and slower cognitive aging.
4 • bermanpt.com
Published by Newsletter Pro | NewsletterPro.com
Get ready for a morning of inspiration, cutting-edge health insights, and a powerful dose of community connection at the Berman Health Club on Saturday morning, March 7. You’ll hear from an incredible keynote speaker, connect with top health care professionals, and walk away with tools to transform your health journey in 2026. We will also be hosting a panel of local “health heroes” who all have one thing in common: They are all in their 80s, thriving and kicking ass! You’ll get to hear firsthand what they are doing differently from everybody else to ensure they keep active and loving life! General admission is free, and we have only 50 free seats available. For the general public, we’re offering just 15 VIP tickets. These VIPs will enjoy front-row seating, a personal meet-and-greet with our keynote speaker, and a few exclusive gifts. To our valued Berman Health Club members, you’ll have your own dedicated VIP section. As a thank you for being part of our community, your VIP seating is complimentary. Just let us know you’re coming, and we’ll have a front-row seat reserved for you! Reserve your spot today! Call 239-431-0232 TODAY to sign up. With only 50 free seats and 15 VIP tickets, space is extremely limited. Secure your place now before they’re gone! At Berman Health Club, we’re all about blending accountability with community. This event is your chance to experience that firsthand. We can’t wait to welcome you and help you take the next step on your health journey! Exclusive Health Event on March 7! Don’t Miss Out!
Don’t miss this! Call 239-431-0232 right NOW to reserve your seat!
BermanHealthAndWellness.com 239-431-0232
FUELING THE BODY YOU LOVE: Longevity, Energy, and the Heart of Wellness
February is a special month for us at Berman Health Club. It marks one full month since stepping fully into our new identity, bringing together Physical Training, Regenerative Services, and Wellness under one longevity-focused mission: Creating 1,000 Ultimate Boomers by 2030 — Arriving at 80 feeling 60. February is also a month centered around love. While Valentine’s Day often focuses on romantic relationships, we want to widen the lens and talk about a relationship that shapes every other part of your life: the relationship you have with your body. Love is in the fuel. One of the most powerful ways to care for your body is by fueling it properly. Not dieting. Not restricting. Fueling. As we age, the body’s ability to maintain muscle mass, regulate blood sugar, recover from exercise, and maintain energy becomes increasingly dependent on what — and how consistently — we eat. Nutrition is no longer just about weight; it’s about function, resilience, and longevity. Adequate protein intake supports muscle mass, joint stability, metabolic health, and even brain function. Balanced carbohydrates help stabilize blood sugar, improve sleep quality, and fuel movement. Healthy fats support hormone balance, inflammation control, and brain health. When nutrition is inconsistent or insufficient, the body compensates, often with symptoms of fatigue, cravings, aches, poor sleep, or stalled progress. Fueling the body well is an act of respect. It’s choosing to give your body what it needs today so it can support you decades from now. Longevity Is Built Daily At Berman Health Club, we talk often about standards over resolutions. Longevity is not built in a single workout or a perfect week of eating. It’s built through daily decisions repeated over time. Those decisions include: • Eating enough to support muscle and recovery (Hint: 60 grams of protein per day is NOT enough) • Prioritizing sleep and nervous system regulation (Hint: 6 hours of broken sleep is NOT enough) • Training with purpose, not punishment (You GET to move your body so you CAN keep up) • Recovering as intentionally as you train (Hint: REGENERATIVE THERAPIES) • Tracking objective data, not just relying on how you “feel” (Hint: Objective Data)
This approach allows us to treat problems, not just symptoms, and to create plans that adapt with you throughout each season of life. A Community That Grows Together Another important form of fuel — often overlooked — is community. Accountability, education, and shared experiences dramatically improve long-term success. Humans are wired to thrive in connection, and wellness is no exception. This is why we’re so excited for our upcoming Wellness Longevity Event on March 7. Join Us: March 7 Wellness Longevity Event Our March 7 event is designed to educate, inspire, and empower you with practical tools you can apply immediately. We’ll be diving into key pillars of longevity, including: • Fueling for metabolic health and energy • Strength training as a longevity strategy • Recovery, sleep, and inflammation management • How to create measurable standards that support long- term health Whether you’re just beginning your wellness journey or refining your current routine, this event is an opportunity to learn, ask questions, and reconnect with why your health matters. This Month, Choose to Fuel What You Love This February, we encourage you to reframe Valentine’s Day as more than a single celebration.
Let it be a reminder to: • Fuel your body consistently • Train in ways that support your future self • Recover with intention • Invest in education and community
Because the greatest gift you can give the people you love is a body and mind that allow you to show up fully for decades to come. We are honored to be on this journey with you as Berman Health Club, and we can’t wait to continue building longevity — together. Move Better. Feel Better. Live Longer. –Jenni Berman PA-C, ABAAHP, CPT, CNS
BermanHealthAndWellness.com 239-431-0232
Page 1 Page 2 Page 3 Page 4 Page 5 Page 6www.bermanhealthandwellness.com
Made with FlippingBook Ebook Creator