Check out our January newsletter!
JANUARY 2022
WWW.BERMANPT.COM | 239-431-0232
A NEW YEAR FOR NEW GOALS AND THE IMPORTANCE OF ACCOUNTABILITY
It’s time for a new year full of New Year’s resolutions! I love January as a business owner because it feels like a fresh start — out with the old and in with the new. It’s a time to set attainable goals and design a plan to keep us accountable. Also, on a personal level, I love January. I always try to reflect on the personal choices I made over the past year and evaluate the outcome of those choices. Sometimes it’s simple choices like when there’s a plate of freshly baked chocolate chip cookies nearby. Did I demonstrate self-control or did I throw caution to the wind? Other times I like to reflect on more weighted choices. Did I push myself hard enough in the gym? Am I physically stronger in January 2022 than I was in January 2021? My lower body and legs are significantly stronger, but my core strength is definitely weaker. I blame my weaker core on Stella! If it weren’t for her, Jenni and I would still be working out together every day — and Jenni would still be kicking my a** with core exercises. Without Jenni holding me accountable, it’s more difficult to give my all. Accountability really is what makes the world go around. Think about it, without accountability, it’d be harder for many of us to find the motivation required to achieve our goals. It’s easy to skip the hard work on occasion, and the next thing you know you’ve completely derailed from your original goal. Unsurprisingly, January often results in the highest amount of calls to our office both on the physical therapy side and the health and wellness side upstairs with Jenni. Generally, people get excited to “make a change” in their life, often with “getting back in shape” or losing the holiday weight gained over the past few months. Moreover, 99% of the people who choose to move forward with us actually are very successful with achieving their goals. This is because of one major reason: We hold you accountable for achieving the goals you set for yourself on our first day together. As all of you should know, any significant goal worth working for will not be smooth sailing. There are ups and downs and even some curveballs along the way. When you have us consistently redirecting you back on course, it’s easier to remain focused on the end goal without getting caught up in the hard times along the way.
So, I love asking this question every January, “What can you do this year that will give you the best chance at successfully meeting your physical health goals?” There is absolutely no reason why you can’t be physically stronger, more flexible, or just more active all-around at the beginning of next year. The challenging part is being consistent. Try to choose an attainable goal, and set the time frame for 12 months. Then set quarterly and monthly goals, and hold yourself accountable to those goals. Most people underestimate what they can achieve in a year and overestimate what they can achieve in 10 years. And the most important thing to remember is that if you really want to achieve your goal, you have to be held accountable. Even if you’re the most accountable person you know, having somebody else hold you accountable makes it almost impossible to fail. If you’re really serious about making a significant change, give us a call. Let me know what your goal is, and I’ll give you an honest, objective answer on whether I think it’s realistic and attainable or not. From there, we’ll make a plan together on what’s the best way to move forward. To help you achieve your goals, we are offering up to 25% off our annual memberships for the entire month of January. We now have annual memberships for wellness, physical therapy, golf performance, and even programs that mix and match between all these services. So, if you’re really serious about reaching your 12-month For the entire month of January, we will be offering up to 25% off annual memberships. Our annual memberships include wellness, physical therapy, golf performance, and a mix between our programs. Give us a call or stop by the office to get started today!
goal, this is the best way to ensure that it actually happens. We will bend over backward to hold your a** accountable and do whatever we possibly can to see you cross that finish line in January 2023! –Dr. Jake Berman
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3 BENEFITS OF STRETCHING
We’ve all been advised to stretch before working out or performing physical activities. However, some recent studies have cautioned against this practice, claiming it may lead to an increased chance of getting injured. Regardless, this does not mean you should cut stretching out of your life completely. Stretching is not just for athletes. Everyone can benefit from this practice, and there are many advantages that come with improving your flexibility. Getting in the habit of stretching after you wake up and before you go to bed can benefit many aspects of your overall health.
at night (or both!), your muscles will stay looser, helping prevent muscle strains and tears. Improved Balance and Posture Strong posture and balance are essential for both everyday activities and athletic performance. Good posture is necessary for spine health, and you need good balance to do everything from walking down the street to standing and sitting. The flexibility gained through stretching improves the muscles that are needed for correct posture, and you will also increase your range of motion. Relaxation and Reduced Pain There are also certain stretches that help lengthen and open your muscles. When your muscles are looser and relaxed, you’re less likely to feel pain or experience muscle cramps. Stretching can work wonders for people suffering from lower back pain. This pain is often caused by tight muscles, and stretching will loosen them and relieve that pain. Stretching can also help your mind loosen up and unwind, which will relieve stress and improve your mood.
Here are our top three benefits!
Reduced Risk of Injury If your muscles are tight and you start working out, your chance of injury increases. Stretching helps to loosen your muscles and allows them to move easier. This still does not mean you should stretch right before working out, but by creating a routine where you stretch in the morning or
GIVE YOUR BONES A BOOST HOW PT CAN HELP WITH OSTEOPOROSIS
Approximately 55% of the population over 50 will be affected by osteoporosis, which thins and weakens the bones. In the U.S. alone, the condition is responsible for about 1.5 million fractures per year. You may not think exercise can help with bone loss, but prepare to be surprised. A comprehensive physical therapy plan can not only promote bone growth but also improve balance and posture, which lowers the risk of falling or sustaining fractures. Bone is living tissue. Just as with other parts of our bodies, cells are constantly dying and being replaced. With osteoporosis, not enough new bone is created to make up for the bone lost, so it becomes weak and brittle. Women and older people are especially prone to osteoporosis, but an inactive lifestyle, smoking, excessive alcohol, or low weight can also contribute to development of the condition. Often, people with osteoporosis don’t experience symptoms. That sounds like a good thing, but unfortunately, it results in the condition not being diagnosed until after a broken or fractured bone. Telltale signs of the condition include a loss of height, pain between the shoulder blades, or pain above
the pelvis. But frequently, the first indication of a problem is when a bone breaks during normal activity, such as receiving a hug or stepping off a curb. A physical therapist’s treatment of osteoporosis depends on each patient’s unique situation. Just like muscles become stronger from exercise, so do bones. Most physical therapy regimens will involve specific exercises to help build bone mass. To avoid falling or injury, physical therapists will also work with patients to improve balance, correct posture, and adapt to daily activities while protecting their bone health. If the bone is still fractured, a physical therapist can also help relieve pain without medication through positioning and other techniques. If you’ve been diagnosed with osteoporosis, contact a physical therapist today to help regain your strength and quality of life. A customized physical therapy plan can help you get back to safely doing the things you love — no bones about it.
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3 Things to Include in Your Post-Workout Meal
There’s plenty of emphasis lately on what you should eat before a workout, but not so much about after a workout. What you eat after exercising is just as essential for maximizing your workout’s effectiveness. After intensive exercise, many of us will feel hungry and turn to just about anything to satiate our hunger, but the wrong food could negate the effects of our workouts. During your workout, you will use up your body’s carbohydrates and the glucose stored in your muscles. A proper post-workout meal, including the right fluids, is necessary to replenish these nutrients. When preparing the perfect post-workout meal, there are three areas you should focus on. Protein Including protein in your post-workout meal is important to repair and build muscle. Muscle tissues get broken down during exercise, and protein helps
put them back together stronger than before. Eggs, tuna, chicken, and Greek yogurt are great sources of protein and should be implemented into your post- workout meal.
Carbs Carbs are essential for replenishing your body’s glycogen levels. Glycogen is the fuel that helps keep us moving and active. If you feel exhausted
and hungry after a workout, it’s usually your body telling you that your glycogen levels are low. Including carbs such as sweet potatoes, rice, oatmeal, pasta, and chocolate milk in your post-workout meal will help you feel energized and ready to continue with your day. Fluids You should always drink water while working out and continue to do so after your exercise is complete. Water regulates your body temperature, lubricates your joints, and transports nutrients throughout your body. In one hour of exercise, your body can lose more than a quarter of its water. Continue to drink water or other hydrating drinks after your workout to replenish your missing fluids. Lastly, avoid having a giant fast-food meal after exercising. There are plenty of options for preparing a truly beneficial post-workout meal, so find what makes you feel your best and what you enjoy most and run with it.
TAKE A BREAK!
BLACK BEAN, MANGO, AND AVOCADO SALAD
Inspired by BBCGoodFood.com
INGREDIENTS
• 1 small mango, skinned and chopped • 1 avocado, chopped • 3/4 cup cherry tomatoes, halved • 1 red chile, seeded and chopped
• 1 medium red onion, chopped • 2 cans black beans, drained • Cilantro, chopped and to taste • 1 lime, for zest and juicing
DIRECTIONS
In a large bowl, mix the ingredients together. Serve and enjoy!
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Hours of Operation: Monday–Friday 8 a.m. to 5 p.m.
1. A NEW YEAR FOR NEW GOALS 2. GET STRETCHING! TREAT OSTEOPOROSIS THROUGH PHYSICAL THERAPY 3. INCLUDE THESE IN YOUR POST- WORKOUT MEAL BLACK BEAN, MANGO, AND AVOCADO SALAD 4. 3 WARNING SIGNS YOU SHOULD STOP EXERCISING NOW! INSIDE THIS ISSUE
3 WARNING SIGNS YOU SHOULD STOP EXERCISING NOW!
As we enter 2022, many people are putting their New Year’s resolutions into place. Getting in shape and going to the gym on a regular basis are popular goals every year. But we all know getting in shape is much easier said
including injury. If you start to experience pain, stop working that muscle or joint. If the pain does not subside after your workout, seek a doctor’s advice.
Shortness of Breath When doing cardio, endurance training, or any form of intense exercise, you may feel shortness of breath. If you do, take a break until you can catch your breath. Your breathing should return to normal shortly after you stop exercising, but if it doesn’t or you find yourself gasping for air at any point, stop your workout. This could be a sign of a respiratory or heart problem. Chest Pain Chest pain is possibly the most severe warning sign you could experience while working out. It might mean you have an underlying
than done. We need determination and an extensive routine to meet the fitness goals we set up at the beginning of the year. For many people, exercising is not part of their daily routine, and their workouts in the beginning can be too intense. Not only will this potentially lead to gym burnout, but it can also bring on a slew of health issues. If you start noticing any of the following signs, you should stop your workout immediately.
Muscle/Joint Pain Soreness is normal when working out, especially in the early days of developing a workout routine, but the soreness should never turn into pain. If you start to feel a sharp pain or swelling in a specific part of your body, stop exercising immediately. This may mean you are doing the exercise wrong, but it could also reveal a deeper problem,
heart condition. If you experience chest pain while exercising, stop immediately. The best way to avoid this issue is to see a doctor before you begin an exercise routine. They can inform you of any health conditions you may have that could impede your workout.
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SAVE UP TO 25% OFF ON ANNUAL MEMBERSHIP PROGRAMS! START YOUR YEAR RIGHT LIKE THESE CLIENTS DID
Get the physical therapy help you need and see results like our client, Jim. Jim’s back pain was so bad in January 2021 that he literally couldn’t do anything. He was afraid that his back would go out, which always resulted in at least two weeks of recovery. With our help, Jim is now back to playing tennis, working around the house, snorkeling, golfing, paddleboarding, and living a fear-free life — without any worry about his back going out. Or maybe you need wellness help like Sally. Sally’s weight always fluctuated, but after turning 60, her weight started to increase more than decrease. She tried every fad diet and exercise program out there and was left frustrated without lasting results. After joining Jenni’s annual wellness program in January 2021, Sally is now down 37 pounds and feeling the best she’s felt in over 20 years! You can never go wrong by improving your golf game. Just ask Bob! In January 2021, Bob was lucky to hit the ball 180 yards off the tee, and he rarely reached the green in regulation. Fast forward to January 2022; Bob is now regularly driving the ball 225 yards and consistently outdriving his buddies off the tee. He won the member- guest tournament for the first time ever and has shaved nine strokes off his handicap! Call or text 239-431-0232 NOW to start working toward your very own success story! We will only be offering 10 total discounted annual memberships, so don’t wait!
Need an extra incentive? The first five people to pay in full for an annual membership will also receive over $1,000 in added bonuses!
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