Take a look at our October newsletter!
OCTOBER 2023
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THE RETURN OF THE SNOWBIRDS We Can’t Wait to Reunite and Resume Our Work Together!
October means it’s officially time for preseason snowbird life again! Man, I can't believe summer is over, and it’s time to get back to “work” again. We’re looking forward to (slightly) cooler weather with a touch less humidity, Gator Game Day Saturdays, faster work days due to fuller schedules, and pumpkin spice coffee! As a local business owner, I look forward to October like a young kid patiently awaiting Christmas. It’s what we practice and train for all summer long. That sweet noise of the phone ringing and seeing familiar names returning to the schedule. I guess it’s more similar to a class reunion than a kid waiting for Christmas. I look forward to seeing our longtime clients and hearing about their summer travels. I can’t wait to catch up on life events, see your fun pictures, and, most importantly, hear about how nobody up north even comes close to matching our services (kidding, but not really). So, welcome back, snowbirds! We missed you and are eagerly looking forward to gently kicking your asses back into gear! Moving on to much more important updates — Stella and Vera are growing and changing faster than ever! Over the last half of the summer, we introduced Stella to dance and soccer, which she has loved! I’m not sure she likes sports as much as the social interaction with the other kids. My favorite part of this experience is watching the coaches “herd the kittens"! It takes SERIOUS patience to lead a bunch of 3-year- olds in any direction, so kudos to all of Stella’s teachers and coaches. Getting young kids involved in sports is the definition of planting the seed. I’m sure most of you can relate; nothing “productive” is actually getting
weeks. Vera LOVES eating and can’t wait to wake up around 3 a.m. to eat more at 7 months! Luckily, we’re up at 4 a.m. anyway, so what’s an hour earlier? We really are lucky to have two amazing girls. They get along great (for now), and both LOVE boating! Those two things alone are more than enough to be grateful for. Switching gears to the Berman Inc. SOTU, many exciting changes happened over the summer. In an attempt to break through the ceiling of our past year’s limitations, we went on a hiring rampage! We brought on some great providers and administrators, had a couple leave, and are still looking for more to join the team. So, if you know anybody you think would be a great fit for our team, please send them our way! We’re hiring ALL positions because we still need to staff the Bonita location. We’ll entertain talent from any field as long as they are coachable! In summary, I want to wrap things up this time with one of the things we worked on as a team this summer: CLARITY. With all of the growth and staff additions, we needed to get crystal clear on what we do for our clients upstairs in Health and Wellness, downstairs in Physical Therapy, and in the Berman Golf world. I thought I’d share it here with you, as I know some of you are not 100% sure of exactly what goes on in the other rooms, so here’s the simplest explanation we could develop. Upstairs, the Health and Wellness team specializes in healing your insides to get you off needless medications. The physical therapists get your body moving better so you can avoid surgery and pain pills. In the golf room, we help you move your body better so you can hit the ball farther. Obviously, it can vary from case to case, but these descriptions encompass most of our clients and are simple to understand. What do you think? Do these descriptors
done for the particular sport, but they are generally moving in the right direction! On the flip side, Vera is the complete opposite of Stella at this point in development. I’ve seen it repeatedly throughout my life with other siblings, myself included, but it is amazing how similar Stella and Vera look and how different they act. Stella didn’t and still doesn’t care about eating and slept through the night starting at 12
help you better understand what goes on in the other rooms? Let me know your thoughts, as I’d love your feedback!
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STEP UP YOUR RUNNING GAME
What Shoes Fit Your Running Style?
Instead, factor in the type of running you usually do and what kind of support you need from your shoes. Shoes for Everyday Road Runs For those who simply need shoes for their morning or evening run around the neighborhood, the ASICS Gel-Kayano 29 is a great choice. Lightweight, durable, and breathable, these ASICS will take you countless miles around the block. Another reliable shoe recommended to daily runners and beginners is the Brooks Ghost 15, which features the right cushion for support while remaining lightweight. Shoes for Ultra-Fast Racing Ready to zoom past your opponents? Then slip on the Nike Vaporfly NEXT% 2. These shoes feel like they boost you as you run due to the Nike ZoomX foam, which provides a “propulsive
sensation” for an extra spring in your step. Another Nike shoe great for racing is the Nike Vaporfly 3, which shares a similar energy bounce. There’s a reason most top runners race wearing a pair of Nike Vaporfly. Shoes for Hitting the Trail For those hitting the rockiest trails and terrain, a shoe with a substantial but lightweight grip is a necessity. The Salomon Speedcross 6s provide an infallible grip, even on wet surfaces. Because they are still lightweight, you can jog through uncharted territory without a hitch. If comfort is more of a concern, try the HOKA Mafate Speed 4, which ensures you keep a grip on the ground while cushioning your feet. Always try on running shoes before purchasing them. You want to ensure the fit is perfect and the shoe feels right for your running needs!
While the shoes don’t make the runner, they significantly impact how you run and how your body feels doing it. Many brands flood the market, so searching for the best shoes for your specific running style can be daunting. The last thing you should do is pick the first pair you see or even the priciest ones.
CORE STRENGTH BEYOND CRUNCHES
Discover the Truth About Effective Ab Workouts
To say crunches are not fun would be an understatement. Repetitive and sometimes downright painful, this exercise has been touted for decades as the primary way to strengthen your core and get those picture-perfect abs. Well, new research suggests that statement isn’t 100% true. In fact, most trainers and fitness experts now discourage people from doing crunches. When done incorrectly, which most people do, you can cause damage to your spine and neck while gaining few to no results. Even if a person does achieve those prominent ab muscles through situps and crunches, they likely still have weak core strength. Those exercises only work your external muscles, not your inner core muscles. So, while they may be able to flex their abs, they likely couldn’t hold a plank for very long. What is your core? You may hear the term “core” thrown around often, but where exactly is it, and what does it do? Your core is more than just abdominal muscles and includes muscles around your spine and pelvis. Your core muscles allow you to do most of the movements you make throughout the day, such as bending forward, rotating left and right, and holding yourself upright.
When your core is weak, the muscles may not support you properly as you move about your day, which may lead to back or neck pain. As a result, if you suffer from backaches, try core-strengthening exercises to better support your spine. Try an alternative to crunches. Since crunches aren’t the best for core strengthening, it’s time you start trying something different. There are plenty of core-strengthening exercises for every fitness level, whether you’re a beginner, injured, or a pro. In particular, Pilates is an incredible type of exercise that focuses entirely on core strength and will have you feeling stronger in no time. If you want to get started, try some easy movements at home. Planks, bridges, toe taps, and swimmers are all great
ways to build your core strength. However, you should always consult your physical therapist about the best core exercises for your unique needs.
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Strengthen Your Heart With These Foods
Greens Not every green is a health-boosting superfood, but dark leafy greens like spinach, kale, and bok choy all contain lutein and carotenoids, antioxidants that reduce the risk of heart disease. These greens help compact the bile acids in your body and remove cholesterol from your system. Berries
Your cholesterol levels directly impact your heart health, and with heart disease being the leading cause of death in the U.S., we should all be working toward improving our cholesterol levels. Your LDL (low-density lipoprotein) cholesterol is the “bad” type that can lead to a higher risk of heart disease. The best way to control our LDL cholesterol is through the foods we eat. If you want to keep your cholesterol levels in check and your heart healthy, add more of these foods to your diet. Oatmeal Oats contain a significant amount of
Delicious and versatile, berries are filled with fiber to help lower cholesterol. Berries also
contain numerous antioxidants and anti- inflammatory compounds that can benefit your body in countless ways. All fruit is excellent for your health, but berries pack the punch needed to support healthy cholesterol levels. Legumes
soluble fiber, which decreases cholesterol absorption into the bloodstream. Start the day right with warm oatmeal, overnight oats, or Cheerios, which are surprisingly made with oats, not wheat! Add fruit on top to boost your fiber intake even more. Nuts Nuts like almonds, walnuts, and peanuts are rich in monounsaturated and other heart-healthy fats, but minerals like calcium, magnesium, and potassium are also crammed in these crunchy snacks. Nuts have shown
If you’re seeing a common trait here, you realize that soluble fiber is the key to making these foods beneficial for your health! Legumes, which include beans, peas, and lentils, all contain a significant amount of soluble fiber, protein, and minerals. While these foods are incredible for your body, those seeking to lower their cholesterol levels should speak with their doctor first to discover the best course of action for protecting their heart.
significant heart-healthy benefits in numerous studies, including one which proved that just 2 ounces of nuts per day can decrease your LDL cholesterol.
TAKE A BREAK!
ONE-BOWL PUMPKIN MUFFINS Inspired by NoraCooks.com
INGREDIENTS
DIRECTIONS
• 15 oz can pumpkin purée • 1/3 cup melted butter (or vegetable oil) • 1/2 cup unsweetened plant- based milk • 1 1/4 cups brown sugar • 1 3/4 cups all-purpose flour • 1 tbsp baking powder • 1/2 tsp salt
1. Preheat oven to 375 F. Prepare muffin pan by greasing and placing paper liners. 2. In a large mixing bowl, add pumpkin, melted butter (or oil), milk, and brown sugar, then whisk until well combined and smooth. With a sifter, sift the flour, baking powder, salt, and spices over the wet mixture. 3. Using a large wooden spoon, mix until just combined (do not over-mix). 4. Fill the muffin cups and bake for 22– 25 minutes. Let cool for 30 minutes and enjoy!
• 2 tsp cinnamon • 1/2 tsp nutmeg
• 1/2 tsp ground ginger • 1/4 tsp ground cloves
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1. Life Updates and October Anticipation 2. The Best Running Shoes for Every Type of Runner Why Fitness Experts Are Steering Away From Crunches 3. Eat Your Way to a Healthy Heart One-Bowl Pumpkin Muffins 4. Discover the Celebrity-Approved Secret to Flawless Skin INSIDE THIS ISSUE
Is Red Light Therapy the Holy Grail of Skin Care? What do Kate Hudson, Emma Stone, Kourtney Kardashian, and Chrissy Teigen have in common? Flawless skin and a love for red light therapy! While sitting under a glowing red lamp or wearing a robot-like mask may feel silly, countless celebrities have shared their red light therapy journey. Before you add red light devices to your virtual cart, you should learn how this unique skincare treatment works and if it’s right for you. How Does It Work? Not just any red light will give you flawless skin, but low levels of red or near-infrared light (ranging from 620 to 750 nanometers), performs skin regeneration. How? Photobiomodulation is the process where skin responds to light wavelengths. Scientists have found that red light can penetrate the skin as deep as 6 millimeters below the surface and cause skin cells to work harder. This results in reduced fine lines, wrinkles, and acne. If you’re still doubting the science behind red light therapy, then know that NASA was the first to discover the skin healing benefits of red light. The red light was first aboard a 1995 U.S. Spacelab mission for plant growth experiments. However, astronauts found that scratches quickly healed on their hands while tending to the plants. Nothing can heal in space, so NASA dedicated years of study to red light therapy. Now, we know that this form of light is proven to help skin rejuvenation!
All the Benefits of Red Light Therapy: Red light therapy is known to: • Boost collagen levels • Minimize wrinkles and fine lines • Treat acne • Heal scarring • Stimulate hair growth The advantages don’t stop there. Experts are still studying countless other positive effects. For instance, red light therapy may generate weight loss, promote brain health, treat injuries, and help those experiencing chronic pain. You can try red light therapy at medical offices, spas, tanning salons, or even your home! There are plenty of red light devices you can buy, and many are celebrity endorsed for those looking for that red carpet glow.
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Sleep Soundly and Save Big Don’t miss out on our ALL Month Long!!! MASSIVE RETAIL SALE
LOAD up on our custom-fit pillows and save $75! Buy One, Get the 2nd 50% OFF! Already have one? Buy another one for your second home! Do you need one? … what in the NECK are you waiting for?! This is the best pillow on the market, AND it’s been voted the #1 pillow for relieving neck pain!
Get 25% OFF! our
Better Strength and Balance Bundle!
This is the only exercise equipment you’ll need to keep PROGRESSING and avoid REGRESSING . The bundle includes access to our video library with TONS of fun, daily exercises and stretches. The video library is a $150 VALUE, and you get it absolutely FREE!
The holidays are rapidly approaching! Give the gift of a good night’s sleep! Our custom-fit pillows are perfect for the entire family! We can easily measure somebody
over the phone if they’re not in town! Our Better Strength and Balance Bundle is great for the family member who won’t go to the gym – this bundle essentially brings us inside their home! DON’T WAIT; THIS SALE WILL END ONCE WE RUN OUT OF PRODUCTS! CALL us at 239-431-0232 right now to order your pillow and equipment! Inventory is limited! Don’t miss out! Call 239-431-0232 TODAY!
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STRESS How to Manage Your Cortisol
Stress — it can be a good thing and a bad thing. That’s right; I said stress can be a good thing. Our bodies have a stress response system managed by the hypothalamus- pituitary-adrenal axis (HPA axis). The hypothalamus and pituitary are organs within our brains that communicate with the adrenal glands, which sit just above the kidneys. The HPA axis is in control of our stress response. The response to a stressful trigger creates the “fight or flight” response by the communication of our organs on this axis. The acute response of the HPA axis is vital, as it can save our lives — running (faster than we could normally) from something chasing us or fighting (harder than we could imagine) when necessary. Adrenaline and cortisol are released during these stressful situations, which helps our body to fight or flee efficiently. However, the negative side of stress occurs when the HPA axis is consistently stimulated. Chronic stress on the body can occur from outside influences such as relationships, work, finances, and children. It can also happen from internal forces such as food sensitivities, poor gut health, and infections. Moreover, chronic stress can be intensified when it results from a combination of internal and external stress, such as physical pain, vehicle accidents, or physical abuse. Cortisol is the stress hormone released from the adrenal glands. The stress hormone has the most impact, positive or negative, on our body. In chronic stress situations, however, chronically high cortisol levels can harm our system. It can cause interrupted sleep, brain fog, abdominal fat, irregular menstrual cycles, infertility, high blood sugar levels, insulin resistance, prediabetes, diabetes mellitus type 2, gut permeability, cravings, anxiety and depression, increased hunger, and more.
Most of the time, we cannot take our stress away — we cannot stop being a mother, sister, or aunt. We typically cannot quit our jobs or undo the vehicle accident we were in. We can, however, control the stress response to improve the health of the HPA axis. How do we do that without being able to change the stressor? Let’s jump in: 1. Meal Plan: One of the most important things is fueling your body appropriately. You must ensure your blood sugar’s stability by consuming adequate protein and vegetables while balancing this with the right complex carbohydrates. You should avoid or limit the higher glycemic index carbohydrates. You should also avoid inflammatory foods. You can identify which inflammatory foods affect your body by checking your IgG and IgE food sensitivity test via blood. 2. Gut Health: It is extremely important to avoid foods
that will cause more damage to your gut lining. Balancing the gut-brain interaction is critical.
3. Proper Vitamin, Mineral, and Amino Acid Levels: Checking your levels via blood is essential to controlling overall brain-body interactions and balance. Things like vitamin D, folate, magnesium, L-theanine, and L-glutamine are just a few that are important to monitor and take! (Levels should be checked before starting vitamins like vitamin D.) 4. Exercise: Exercise releases endorphins; however, if it is too intense or prolonged, it can also cause chronically elevated cortisol levels. A balance of strength training and cardiovascular training is vital. 5. Meditation and Positive Self-Imagery: This is a key to releasing endorphins and improving serotonin levels. In turn, this will help you balance your HPA axis appropriately. 6. Grounding and Sunlight Every Morning: Allowing your feet to touch the ground (in the grass) and getting at least 10 minutes of sunlight each morning has been shown to lower cortisol levels. I could certainly list other supplemental ideas to improve cortisol levels, but I’ll save those for another time. Start by focusing on this list, and you will head in the right direction for managing your stress and anxiety! It isn’t easy, but it is simple. Keep working.
–Jenni Berman PA-C, CPT, CNS, CICI OWNER BERMAN HEALTH AND WELLNESS
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