Take a look at our June newsletter!
JUNE 2023
WWW.BERMANPT.COM | 239-431-0232
June is here, which means it’s officially summertime, baby! Summer is our family’s favorite time of year because it means even more boat days and fishing adventures! I sometimes joke around and tell friends not to invite us anywhere out of town (unless it’s on a boat) during the summer because boating is our priority this time of year! This is especially true for Stella! Nearly every day when we pick Stella up from school, she asks if we can go on the boat! I guess it could be due to the fact that she has been on a boat more weekends of her life than not … and Vera is holding strong to her record as well! Currently, at 3 months old, Vera has only missed one weekend of boating, and that was because we flew her out to Vegas for one of our quarterly business meetings. Wait, I almost forgot! We just got back from our annual trip to Jamaica! This year was even more exciting than ever because Stella is older and more independent, and we had some more friends join us on our adventures! This year we had 13 people in our group, including kids, which made our off-the-beaten-path adventures even more fun! If you remember, I grew up going to Jamaica regularly, as my grandparents had a house in a little town called Uptown, just up the mountain from Ocho Rios. Because of that, I regularly refer to myself as “Jamarican” (half Jamaican and half American)! So, every time we return to the island, I rent a big van and take us on non-touristy adventures to experience the locals without the crappy experiences most visitors encounter at the ports. So, my advice is to stay away from the ports and the “popular” touristy areas if you really want to experience what the island is truly like. Obviously, make sure you have a local with you or at least have local knowledge so you don’t end up doing something stupid. Soon, we will spend a week in Elbow Cay, Bahamas, pursuing the almighty blue marlin! Last year was our first time going to The Bahamas specifically for marlin fishing, and I was lucky enough to catch and land my first blue marlin! That was by far one of the best fishing experiences ever! Again, spending a week in The Bahamas as far away from the touristy crap as possible gives us a chance to experience how great the locals really are. ARE YOU HEADING BACK NORTH FOR THE SUMMER? Don’t regress on all the progress we made together during the last few months. To help you maintain your efforts, we’re offering a free virtual check-in through Zoom or FaceTime for any snowbirds heading north for the season. We’ll help ensure you’re still doing your homework 100% correctly! SUMMER ON THE WATER Caribbean Adventures and Boating Excursions
They are just solid, down-to-earth, good people — pretty much the opposite of what you’ll find in Nassau when arriving via cruise ships. Getting back to Berman Inc. news, summer is our chance to take a breath at the office and wind down to reflect on the successes of this past season and prepare for the next. Every summer, we take advantage of the slower time to practice and train on all aspects of “the customer experience” so we can get just 2% better every week, every month, and every year. We never take your business for granted and will continue to do everything we possibly can to make sure you never feel that way! So, as always, if you have any constructive criticism for us, please don’t hesitate to send it my way! One of the biggest things we are working on improving this summer is helping our snowbird clients maintain their progress when they are back in their northern homes. In attempts to do that, we highly recommend all our snowbirds take advantage of a complimentary “check-in” with us via Zoom or FaceTime so we can make the minor adjustments to ensure you continue PROGRESSING and not REGRESSING! It’s only 20–30 minutes long, and to date, we’ve yet to have anybody who didn’t need any corrections. So, remember, if you are not doing your homework 100% correctly, eventually, that homework will start being more detrimental than beneficial. And it happens quickly! I can honestly say in all the years I’ve been doing this, I’ve never had a client come back more than 30 days later and still be doing their homework 100% correctly. Heck, I can’t even do it! That’s why I regularly have Jenni or one of the PTs critique my movements so I, too, can stay out of the treatment room! With all of that said, if you are a snowbird and you’re feeling pretty good physically right now, please take us up on a complimentary check- in to keep feeling great physically! Remember, nothing alive on this planet
simply “maintains.” You are either PROGRESSING or REGRESSING ; nothing stays the same!
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USING PHYSICAL THERAPY TO TREAT CONCUSSIONS Take a Head-On Approach
In the past, when individuals believed they'd experienced a concussion or started to have concussion symptoms, they visited the emergency room or a medical professional to get a diagnosis and receive treatment. The treatment was rarely extensive. The doctor almost always said to rest. Some may have prescribed a painkiller, but they concluded that rest is the best medicine. Even if symptoms persisted, they would recommend more rest, but now, we’re discovering we can do more to help those who've experienced a concussion. A concussion is a traumatic brain injury that occurs when the brain is violently shaken. Concussions have garnered more attention in recent years due to their prevalence in popular American sports. In the 2022 NFL season, Miami Dolphins quarterback Tua Tagovailoa suffered two significant concussions and a smaller one. Many questioned whether the Dolphins organization and the NFL handled the situation correctly, likely leading to new concussion protocols in the future. It’s not just athletes who are at risk for concussions, either. Anyone can get one if they have an accident while driving or slip and fall and hit their head. Other than taking the necessary safety precautions while driving, playing sports, and performing everyday activities, there’s not much you can do to prevent a concussion.
However, if you get one, you can do a few things to speed up recovery — like attend physical therapy. Rest will still be a large part of your recovery plan, but we’ll explain why rest is so important. Often, concussions cause an individual to experience muscle weakness or a decrease in physical endurance, but we’ll help you reduce these feelings with an exercise program fit for your needs. Sometimes, an individual might experience dizziness or a lack of balance after a concussion. We can recommend and teach you various exercises to improve your balance. We’ll also inform you about different stretches, strength and motion exercises, and eye exercises to reduce the frequency or intensity of headaches. We put all of this together so you can recover from your concussion quickly and return to your favorite activities. A concussion is a serious brain injury and should be treated as such. Suppose you ignore or fail to notice your symptoms and continue participating in physical activities. In that case, you risk suffering another concussion or experiencing second-impact syndrome, which can leave you with permanent brain damage or worse. If you’ve recently hit your head and are experiencing headaches, dizziness, nausea, fatigue, light sensitivity, memory loss, confusion, or emotional symptoms, visit your doctor to see if you have a concussion. If your doctor diagnoses you with one, we’ll be here to help you on the road to recovery. Do not ignore the symptoms!
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The Intermittent Fasting Phenomenon SEPARATING HYPE FROM HEALTH BENEFITS
There always seems to be a new dieting fad every couple of months, but one that has stayed around longer than expected is intermittent fasting. Many of us couldn’t imagine
Regardless of which type of intermittent fasting you attempt, you’ll likely notice many benefits within the first few months. Studies have shown that it can improve your
fasting for days on end, but intermittent fasting provides the benefits of fasting without asking us to wait days between meals. Intermittent fasting is a term used to describe eating patterns with differing amounts of fasting. There are three main types. The first and most common type is time-restricted eating, and it’s one of the easiest intermittent fasting diets to stick to daily. Time-restricted fasting has users decide on an eating window lasting between four and 12 hours. If it isn’t during your eating window, you’re
cholesterol levels and help you maintain proper blood sugar levels. Many studies have shown that those who practice intermittent fasting have no problem shedding weight and keeping it off.
Many users report losing 3%–7% of their body weight within eight weeks of fasting. Studies even found intermittent fasting can lower the risk of breast cancer, Parkinson’s disease, and other serious conditions. Does this all sound too good to be true? That’s because it likely is. The Journal of the American Medical Association looked at 108 studies
actively fasting. The next is the 5:2 diet, which calls for two full days of fasting each week, with a regular eating schedule for the other five days. Finally, there’s alternate- day fasting, in which users alternate between fasting one day and eating normally the next.
conducted on the alleged health benefits of intermittent fasting and found that only six were supported by solid evidence. That doesn’t mean the health benefits don’t exist; we just need more research before saying intermittent fasting is as beneficial for our health as its users claim it to be.
DIRECTIONS Need a quick, healthy snack? Check out this protein-packed yogurt bowl. Cherry Chia Greek Yogurt Bowls
TAKE A BREAK!
Chia Seed Jam We suggest making the chia seed jam in advance and storing it in the refrigerator so you can quickly assemble these yogurt bowls all week.
Inspired by HungryHobby.net
INGREDIENTS
Chia Seed Jam • 2 cups fresh sweet cherries, pitted • 3 tbsp chia seeds
Using a potato masher, mash down the cherries. Place a small pot on high heat and add the cherries, chia seeds, honey, and water. Bring the mixture to a boil, then turn down the heat and let simmer for 10 minutes, stirring constantly. Allow jam to cool before using or refrigerate. Greek Yogurt Bowl In a small serving bowl, mix the Greek yogurt with vanilla extract. Top the Greek yogurt with 2 tbsp cherry chia seed jam, hemp seeds, granola, and a few additional cherries, if desired.
• 2 tbsp honey • 1/4 cup water
Greek Yogurt Bowl • 1 cup nonfat plain Greek yogurt • 1/2 tsp vanilla extract • 1 tsp hemp seeds • 1 tbsp granola
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
501 Goodlette Road North, C-100 Naples, FL 34102 239-431-0232 | www.bermanpt.com Hours of Operation: Monday–Friday 8 a.m. to 5 p.m.
INSIDE THIS ISSUE
1. How Is the Berman Family
Celebrating the Start of Summer?
2. Bounce Back From Your Concussion 3. Fasting Is the Most Lasting Diet Fad Cherry Chia Greek Yogurt Bowls 4. Don’t Let CrossFit Intimidate You
What do you hope to accomplish when you start a new exercise routine? Many of us aim to become stronger, lose weight, or improve our overall health. What if there was a way to accomplish those goals in six weeks of training? That’s what CrossFit does when properly performed. CrossFit is a form of high-intensity interval training that combines elements of weightlifting, gymnastics, and metabolic conditioning. It was designed in 2000 to help athletes improve their cardiovascular and respiratory endurance, strength, flexibility, coordination, and agility. Since then, many gyms have become fully dedicated to CrossFit. Walking into a CrossFit gym or class for the first time can be intimidating. For years, the thought was that CrossFit was intended for bodybuilders and athletes only, but anyone can benefit if they make a dedicated effort. When you initially begin CrossFit, the best results occur through two or three exercises per week. If you’re already in great shape, you can THE POWER OF CROSSFIT GET IN BETTER SHAPE WITHIN 6 WEEKS
benefit by increasing your frequency, as long as you maintain a rest day between each workout day. If you fail to leave yourself enough recovery time, you’ll overwork your body and become susceptible to injuries. It doesn’t take long to see results once you start a CrossFit program. Many CrossFit classes include some form of weightlifting and resistance training, which will help you build muscle and grow stronger. Since these exercises are often high-intensity, you’ll burn even more calories than you would during a standard workout. Many of the activities will increase your heart rate, which improves cardiovascular health. CrossFit has risks, but you can have a safe workout by taking proper precautions. Don’t push yourself too hard; stop the activity if you notice pain.
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BUY ONE, GET ONE FREE THE ENTIRE MONTH OF JUNE
A Father’s Day Deal You Don’t Want to Miss
There are no restrictions, and this applies to any sessions downstairs! PT, posture, strength and flexibility, golf — your choice! It also applies upstairs, but there are some minor stipulations, so please contact Jenni for more details on her upstairs deals. In honor of Father’s Day, all fathers will get BOGO FREE for the entire month of June!
Here’s the fine print that is not fine at all: The sessions MUST be used by July 1! No ifs, ands, or buts about it. Buy as many sessions as you want and use them all in the month of June! This was created because of the overwhelming consensus from our lady clients telling us, “I wish my husband would just come in here.” However, the men seem too headstrong and stubborn to agree that their spouse just might be correct … And hey, I get it, guys! I never listen to my wife regarding my own health, and the second somebody else says literally the same exact thing, it’s like a lightbulb goes on in my head. I say to myself, “That sounds like a great idea!” So, here’s your chance, guys! Come in as often as you want; it’ll all be your idea! DON’T WAIT! BUY YOUR SESSIONS TODAY! Once the schedule fills up, we will STOP this sale, so call us today at 239-431-0232 to book your sessions. Must be completed by 7/1/2023.
WWW.BERMANPT.COM | 239-431-0232
HORMONES FOR MEN AND WOMEN
Is There a Natural Approach?
Our bodies, minds, muscles, physique, and drive change as we age, and we often blame our hormones for it. Does this mean we’re doomed?
protein and not exercising enough? My doctor told me to take hormones to fix my symptoms.” I disagree. Treat the problem, not the symptom. Let’s assess your metabolism, blood sugar, and vitamin levels. Let’s look at your medical history, medications, and diagnoses impacting your metabolism. Let’s evaluate the amount of inflammation in your body. Sure, your hormones have decreased, but your symptoms likely come from something else. 1. Blood sugar stability is more challenging as we age due to the change in muscle-to-fat ratio, vitamin levels, and the body’s ability to break down sugar. We must focus on getting the proper amount of lean protein into our bodies with a balance of good carbohydrates and healthy fats. In some cases, a plant sterol called berberine can be helpful. With stable blood sugar, our vitamin levels, sleep, energy, recovery time, and muscle- building opportunities significantly improve. 2. Optimizing vitamin levels is essential to improving many of the symptoms we experience. For instance, magnesium is vital for sleep, bowel movements, muscle aches and cramps, headaches, melatonin production, and reducing stress and anxiety. Vitamin D is crucial to improve blood sugar stability, preventing depression and anxiety, and bone health. This is just a small sample of the vitamin levels that should be assessed regarding hormonal symptoms , as we often lack vital nutrients and vitamins as we age (trigger gut health conversation). 3. Identify the proper amount of strength training versus cardiovascular exercise. 4. Assess gut health, which is extremely important to optimize health, nutrient absorption, and inflammation reduction! Seventy percent of our immune system starts in the GUT! 5. Hydration — Are you drinking enough? Probably not! The symptoms you are experiencing as your hormones change are often due to very treatable conditions, malnutrition, and vitamin deficiencies. It is simple to make these changes, though it is not easy. It requires work and change! Contact Berman Health and Wellness today for a free consultation and to start improving your hormone imbalance symptoms. This offer is good for the month of June with this article! –Jenni Berman
NO!
Functional medicine is an alternative type of medicine in which a full-body biology-based approach is taken to identify the root causes of particular issues rather than treating the symptoms. Are we doomed? Most hormones start to decline through the natural aging process, but what actually happens first? Do our hormones decrease, and then we experience symptoms, or vice versa? Brain fog, memory decline, weight gain, loss of muscle mass, poor sleep, hot flashes, night sweats, poor sex drive, hair loss, irritability, anxiety, depression, constipation, hunger and cravings, fatigue, and the list goes on and on. This is just the start of the symptoms I often hear blamed on “hormones” and subsequently, “Nothing else can be done.” Let’s get to the bottom of this. As we age, we naturally start to lose muscle mass, a process called sarcopenia . Many will blame this on the fact that hormones are declining; however, our body’s ability to stimulate the proteins that build muscle mass decreases as we age. This results in less overall muscle mass. As muscle mass declines, the body’s rate at which we burn calories at rest also declines. Simultaneously, the risk of insulin resistance increases through the aging process. Insulin resistance is a metabolic dysfunction in which the body does not metabolize food efficiently, resulting in higher blood sugar and insulin levels. Insulin resistance can occur due to vitamin deficiencies, poor nutrient balance through diet, lack of activity, decreased muscle mass, medications, hormonal changes, or medical comorbidities such as high cholesterol and autoimmune disease. Sarcopenia can occur due to insulin resistance, reduced physical activity and strength training, a lack of protein in the meal plan, and medications. Yes, a loss in muscle mass can increase the risk of insulin resistance, and insulin resistance can increase the risk of losing muscle mass. I know what you’re thinking. “We must be doomed because sarcopenia and insulin resistance are part of the aging process, so there isn’t anything to do except take hormones and hope I feel better.” Wrong . Your next thought is, “If I am exhausted, not sleeping well, and craving sugar, how will I ever overcome these issues of not consuming enough
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