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JULY 2020
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BERMAN FAMILY FOURTH OF JULY TRADITIONS
Everyone has that one holiday they go all out for, whether it’s planning the perfect party or packing the car for a weekend trip away from home. For us, that holiday is the Fourth of July! Every year, my wife, Jenni, and I join her family on a trip to a little place on Saint John’s River called Welaka. Her family started taking this trip back when she was young. Since her father works in information technology, his phone rang off the hook whenever they went on vacation, but since Welaka doesn’t have service, it’s the only place everyone can relax. Since then, it’s become a family tradition, and I look forward to it every year! In our other newsletters, you’ve heard about some of the adventures Jenni and I had when we first started dating — this trip years ago was one of those very adventures. The first time she invited me on this family trip, we were in our first year of dating, so it was a big deal. Since it was such a big deal, I tried not to take it too seriously. At the time, I was living in Destin, which is six hours away from Welaka. So, when she was asking me if I wanted to go, I kept complaining about the drive and told her I wasn’t going. In reality, I had already told her sister I was mapping out my directions! The look on Jenni’s face was priceless when she saw me at the river! Now, a week or so before every trip, Jenni starts gathering all the supplies we need, since the nearest grocery store to the cabins is an hour away. Then we get up there to enjoy the simple life! In the mornings, we cook breakfast barbecue, make sandwiches for lunch, "In our other newsletters, you’ve heard about some of the adventures Jenni and I had when we first started dating — this trip years ago was one of those very adventures."
and grill steaks or burgers for dinner. One night every year, we also do a “low country boil” with king crab legs, sausage, corn, and potatoes! For fun, the first thing we do in the morning is water ski because the water is perfectly flat and calm. We spend the rest of the day enjoying each other’s company sitting by the pool. When the rain starts to pour, the board games are a fun way to relax and pass the time. Dinner, though, is usually potluck style. My mother-in-law makes enchiladas that I look forward to every year. You’d think I would bring those chickpea cookies, but you’re wrong! For snacks, my wife makes a homemade trail mix of Chex Mix, peanuts, M&M’s, and pretzels — basically all the stuff I don’t get to eat until she makes it for this particular trip!
I hope you all have a wonderful Fourth of July full of traditions, fun, and great food!
–Jake Berman
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2 EXERCISES TO START NOW BUILD STRONGER KNEESWITHOUT SURGERY
for strong running mechanics because it helps stabilize the knee. Wrap a resistance band around your ankles, place your legs shoulder-width apart (if this doesn’t create tension in the band, use a smaller one), and descend into a slight squat. Begin by taking one lateral step to the right with your right leg, followed by the left leg, keeping feet shoulder-width apart so there is always tension in the band. Take 10 steps to the right side, then repeat on the other side. Try for two sets. STEP-UPS Standing in front of a step or stable wood box that is 6 inches tall, step onto it with your right leg, putting your weight on your heels to engage your gluteal muscles. Tap the step with your left foot, then return it to the floor. As you step up, focus on not letting your right knee extend beyond your toes. Repeat 10 times, then switch legs. Try for three full sets. Once you feel confident with the step height, you can use a taller step or box — just make sure it’s no higher than your knees. Start slow and ease into these movements. However, before beginning any new exercise program, talk to your doctor to make sure you are ready for it. If you do experience any pain or if your knees continue to bother you while you’re exercising, then talk to a physical therapist. They can help you find the best movements and exercises to address your specific condition and help you get back to the activities you love.
Knee injuries are all too common for professional athletes and weekend warriors alike, but the problem may originate higher than you think. Many knee injuries can be tied to hip weaknesses. Because hip muscles play a big role in controlling the position of the knees, even slight imbalances can lead to problematic knee flexion or hyperextension during exercise. Many workouts later, injury and pain can result. If this describes your situation, don’t give up on running or soccer just yet. Try these two exercises to help stabilize and strengthen your knees. LATERAL WALKS Sometimes called monster walks, this movement targets the gluteus medius, an often overlooked muscle that is important
BE YOUR BEST SELF WITH THE HELP OF OTHERS
HOW TO IMPLEMENT A VIRTUAL WELLNESS CHALLENGE
routines without missing out on any of the social interaction that makes it fun.
A lot of people struggle to keep up with a regular wellness routine because they lack accountability to hold them to it. Whether it’s exercise, meditation, or healthy eating, if you go through the process alone, it’s that much harder to will yourself to see it through. But at a time when isolation is still one of the best ways to stay healthy, how can you involve others in your wellness plan? The answer is simple: Create a virtual wellness challenge! UNDERSTAND THE PROCESS A wellness challenge cultivates healthy competition among participants that keeps them motivated to stick with their wellness regimens. Challenges can be fully customized depending on the goals and abilities of those participating, and when the challenge is carried out virtually, participants have more freedom and flexibility in their
GET STARTED Every challenge should have a
quantifiable goal depending on the theme. Challenges like working out for 30 minutes a day, getting seven hours of sleep at night, eating 1 cup of leafy greens with every meal, or meditating for 15 minutes every day are all great examples. Whatever it is, the target should be clear and reasonable in order to encourage maximum participation and low burnout. STAY ACCOUNTABLE Treat the challenge like you would a weekly book club. Set a time every week to meet via a video call to share wins and setbacks, discuss necessary changes to the challenge, plan for the next week’s challenge, and offer
encouragement. If you really want to up the inspiration, determine a prize to be awarded to the person who actively participates the most. Just be sure you have a tangible way to record and share those results, like video evidence of the activity. A wellness challenge shared among friends and family is a great way to work on your physical or mental well- being and stay connected with loved ones when you aren’t able to visit them in person. That kind of consistent personal connection can be wellness in and of itself.
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THE KEY TO BOOSTING YOUR PERFORMANCE IN THE GYM 3 DEVICES TO IMPROVE YOUR BREATHING
even found that wearing an Under Armour mouthguard boosted college athletes’ endurance, exercise intensity, and recovery. PUTTING YOUR BEST NOSE FORWARD Since the 1996 Olympics, athletes all over the world have been using nasal dilators to improve their breathing. These devices make it easier to breathe through your nose, either by pulling open your nostrils from the outside (like the Breathe Right Nasal Strips you see on football players) or pushing them open from the inside (like Nas- Air that clips into the nose, a bit like a bull’s ring). These devices aren’t exactly fashion statements, but they work, particularly the internal ones! According to an Italian study published by Acta Biomedica, athletes using an internal dilator made by Nas-Air felt less fatigued after working out than athletes using Breathe Right strips or no device.
When you’re running or lifting weights, oxygen is the fuel that keeps you moving. It rushes into your lungs and blood with every breath you take, and your heart pumps it out to your muscles, where it becomes vital energy. Ensuring your airway is open is the key to making this process run smoothly. If you’re a regular in the gym, you probably know how important proper breathing is. You might even be employing breathing techniques already. But did you know you can also buy your way to better breathing?
CREATING AN OXYGEN SUPERHIGHWAY
Mouthguards aren’t just to protect our teeth during sports anymore. According to specialists, wearing a mouthguard can help open up your airway by moving your jaw forward and keeping your tongue stable. This lets more oxygen in and lets more carbon dioxide out! One study published in The Journal of the American Dental Association
but they’re the most accessible options for athletes just starting to dabble in the practice. To find out more about the products above, visit UnderArmour.com for mouthguards, BreatheRight.com for external nasal dilators, or RhinoMed. global for internal dilator options.
Mouthguards and nasal dilators are just the tip of the breath-enhancing iceberg,
THE BEST GRILLED SUMMER VEGETABLES Inspired by DinnerAtTheZoo.com
TAKE A BREAK!
Contrary to popular belief, vegetables are delicious. Most of our parents just didn’t know how to prepare them well. This summer, revolutionize your cookout with a serving of delicious, colorful veggies.
INGREDIENTS
3. Prepare the grill at medium- high heat. 4. Grill vegetables in batches, cooking 3–5 minutes on each side until browned and tender. (Carrots will cook longer, 6–9 minutes per side.) 5. Remove from the grill, sprinkle with parsley, and serve hot. mushrooms, red onion, red bell peppers, baby carrots, and yellow squash are great on the grill) • 5 tbsp olive oil • 2 tbsp lemon juice • 1/4 cup parsley leaves, chopped
• 1 tsp salt • 1/4 tsp pepper • 1 1/2 tsp dried Italian seasoning • 1 1/2 tsp garlic, minced • 2 lbs assorted vegetables, trimmed and halved (asparagus,
DIRECTIONS
1. In a small bowl, combine salt,
pepper, Italian seasoning, and garlic.
2. Brush vegetables with olive oil
and place in a large bowl. Top with lemon juice and seasoning mixture. Toss to coat evenly. Cover and refrigerate for at least 20 minutes but no longer than 2 hours.
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1. COVER TITLE . BERMAN FAMILY FOURTH OF JULY TRADITIONS INSIDE THIS ISSUE 2. 2 EXERCISES YOU NEED TO STRENGTHEN YOUR KNEES STAY ACCOUNTABLE WITH A VIRTUAL WELLNESS CHALLENGE 3. THE KEY TO BOOSTING YOUR PERFORMANCE IN THE GYM THE SECRET TO DELICIOUS
GRILLED VEGGIES 4.
WHAT TO WEAR TO PHYSICAL THERAPY
WHAT SHOULD I WEAR TO PHYSICAL THERAPY? TIPS FOR STAYING COMFORTABLE AND HEALING FASTER
choices. Even though they’re not always loose-fitting, yoga pants and leggings will also work. Basically, when choosing your outfit, ask yourself, “Can I move easily and comfortably in this?” If the answer is yes, then it’s probably good to wear to your next physical therapy appointment. ACCOMMODATE YOUR INJURY Depending on the nature of your injury, some wardrobe choices might be better than others. Part of a physical therapist’s job is to observe how your muscles and joints move in order to identify the best way to heal your injuries. So if you’re suffering from a knee, ankle, or lower leg injury, opt for shorts over sweats. If you’re working on a shoulder injury, wear a tank top instead of a T-shirt. Choosing clothes that accommodate your injury will make your physical
When your doctor refers you to a physical therapist after an injury, you may be wondering what you should wear to your appointments. If you’ve never been to physical therapy before, it’s natural not to know what to expect — much less what to wear while you’re there. Here are a few tips to help you ensure maximum comfort and a speedy recovery. DRESS FOR COMFORT In physical therapy, you’re going to be moving around a lot and doing many different stretches and exercises. That means you’re going to want soft, loose-fitting clothing, like what you might wear to the gym or while lounging around at home. Don’t wear your work clothes. Clothes that allow you full range of motion, like sweatpants, gym shorts, workout T-shirts, and tank tops are all good
therapist’s job easier, which, in turn, helps you heal faster.
WEAR PROPER SHOES The most common type of footwear for physical therapy is a good pair of exercise sneakers. Avoid dress shoes, boots, sandals, flip-flops, or any other nonexercise shoes. You’ll want to wear something with good support since your physical therapist will probably have you moving around a lot. Any other kind of shoe might leave you with more aches and pains than you had before you came to your appointment.
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