Take a look at our May newsletter!
MAY 2023
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A BUSINESS, A GROWING FAMILY, AND A HAPPY LIFE Juggling Multiple Roles
Holy guacamole, can you believe it’s already May?!?! And that Stella is already 3 years old as of April 26th? And that Vera is already 2 months old? Where in the heck is the time going? Well, this is the first time I’ve written to you since Vera was born. I wrote last month’s newsletter super early in preparation for the chaos we anticipated with our precious new arrival. And man, what a whirlwind it was. Over the course of three weeks, we had 14 family members and two dogs visit to lend a helping hand and share our enjoyment for our new little bundle of joy. And probably best of all, Stella has taken to being a big sister like she was born to do it! Stella is constantly trying to help change “baby sister’s” diaper, feed her, and bathe her (sometimes to a fault), which is getting to be more helpful than not every single day. And me, I’m over the moon with Vera’s arrival. As most of you know, we did not find out the sex beforehand, so it was a complete and welcomed surprise once we met her. Of course, some of my guy friends say this is karma for my younger, wilder days, BUT I don’t think so. I am honestly grateful to have another happy, healthy baby in our family. If you’ve heard our story leading up to Stella’s arrival, you understand what I mean by that. If you haven’t heard the story, go listen to episode #84 of our podcast, “The Berman Method,” as that was the first time Jenni didn’t hold back any details at all, being completely vulnerable. Overall, the Berman family couldn’t be happier. We are incredibly grateful to all our staff AND you, our customers, for helping keep the Berman Inc. businesses going in the right direction while we adjusted to our new normal! Speaking of which, with all the craziness going on from the end of February through April, Berman Inc. continued to set new all-time records in every category! Berman Golf continued to grow into its new space up in Bonita. Berman PT helped more people than ever avoid surgery and pain pills. And Berman Health recorded the largest amount of total weight loss and gut healing across the board than ever before! When I take a step back and look at all the positive changes occurring in our customers’ lives, I can’t help but get even
more motivated to continue “sticking it to” the corporate medical system and Big Pharma. I want to scream even louder that “THERE’S ANOTHER WAY!” Again, here’s another reference to our podcast, “The Berman Method.” I am
entirely uncensored on there as we are “David” going against “Goliath” (corporate medical system), and we will win, baby! With all that said, I want to tell you about a brand-new offering coming out this month! Over the years, we’ve had many clients request more options other than our typical one- on-one sessions, and I finally listened! Starting this May, we will offer weekly group classes, both in person and virtually. These classes were designed specifically for people with aches and pains, BUT nothing bad enough to warrant official physical therapy. In complete honesty, I created these classes with my mother in mind! You see, the longer I’m in this game and constantly around people striving to age gracefully, I’ve identified four things that DIRECTLY correlate with a higher quality of life as you get older.
Those four things are:
1. The ability to stand on one leg for 60 seconds (each side). 2. In the standing position — being able to bend over and touch your toes. 3. Perform a “good” squat. 4. And quite possibly, the most important is the ability to get down on the ground and back up again WITHOUT using your hands! Now if any of those four concern you, make sure you look inside this newsletter, as I’ll have way more details!
Now if you’ll excuse me, I have a diaper to change and a 3-year-old to entertain so Jenni can take a five-minute break…
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The World Isn’t Ending 3 Strategies to Reduce Anxiety
Face Anxiety Head-On Many people try to avoid anything that could make them feel anxious. While this method may make you feel short- term comfort, it can cause you to be more anxious about specific scenarios. The best strategy to overcome anxiety is to face it head-on. Although it will be uncomfortable and challenging, don’t let it stop you! The more you put yourself out there, the less anxious you’ll feel. You’re stronger than you give yourself credit for! Please contact your health care provider if you’re worried about the anxious feelings you get. They can assist you with identifying your triggers, why anxiety is occurring, and methods you can use to reduce your symptoms.
When most people think of anxiety, they likely have negative connotations tied to it. Many make the assumption that anxiety will always lead to panic attacks and fears of major change, but just about anything can generate feelings of anxiety, and not all of them are harmful. However, if your anxiety stops you from doing something, it can hinder you almost every day. In honor of May being National Anxiety Month, here are three ways to reduce your anxiety. Daily Exercise Physical activity can increase your self- confidence, improve your mood, help you relax, and lower anxiety symptoms. You don’t have to do anything
significant — you can go for a walk, take a hike, conduct at-home workouts, go to the gym for at least 30 minutes, or participate in yoga and Pilates. Meditate Sometimes, taking a step back, focusing on your breathing, and letting your thoughts flow in one ear and out the other can help you put things in perspective. JAMA Internal Medicine published an article stating that practicing mindfulness can help ease feelings of anxiety, depression, and pain. You can meditate by following a guided meditation or silently sitting in a quiet area and breathing slowly. While meditating will be challenging at first, it will become easier with practice.
The Ageless Benefits of Yoga How Seniors Are Finding New Vitality
For many seniors, maintaining an active lifestyle can be a challenge. Your body might not be as flexible as it once was, and new pains or discomforts seem to appear out of nowhere as time passes. This change can be problematic and will require some adjustment on your part, especially if you’ve lived an active lifestyle. Thankfully, there are some activities you can do to help you stay active, like yoga! You might think that yoga is just for young people, but that’s not the case at all! Yoga is a low-impact exercise that can be modified to suit a wide range of abilities, making it accessible to people of all ages. There is no expectation of perfection, as each individual is
encouraged to listen to their own body and move at a comfortable pace. So even if you have health limitations or concerns, yoga is a safe and pleasant activity. Plus, you’ll gain a host of benefits from participating. By holding poses and moving through sequences, yoga helps to lengthen and stretch muscles, increasing the range of motion and reducing stiffness. You’ll also build muscle strength, particularly in your core. Your balance and posture will improve, which will help lessen physical discomfort and reduce your risk of falls.
yoga can help reduce stress, anxiety, and depression. By incorporating breathing techniques into their practice, seniors can improve cognitive function and memory. There’s also a social aspect involved. Many yoga studios offer classes specifically for seniors, which can provide a supportive and welcoming environment for everyone to practice together. It’s a great way to meet new people and have fun while staying active. There are advantages for people of all ages to practice yoga. If you’ve been interested in trying this activity for a while, now is the time to get out and get involved. You may be surprised by how much you enjoy it!
In addition to physical benefits, yoga is also mentally stimulating. The practice of
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OUCH! Pinched Nerves Hurt
USING PHYSICAL THERAPY TO REDUCE DISCOMFORT
Restorative Exercise Don’t worry; you won’t be doing jumping jacks. Strengthening and range of motion exercises are simple movements that can strengthen your muscles and stretch the affected nerves to help reduce pain. A physical therapist will often assess your issues and unique needs, then customize these exercises for you to reap the most benefits. Retraining Your Posture No one has perfect posture all of the time, but enhancing it can do wonders for your symptoms. Adjusting your posture is vital to treating pinched nerves and preventing further injury. Most people don’t realize how poor their posture is throughout the day, but a physical therapist can help you retrain your stance and improve your spinal alignment. By doing so, you’re also preventing further damage to your pinched nerve. Your favorite activities don’t have to become a forgotten memory. Physical therapy can have you returning to your everyday life and managing any discomfort caused by a pinched nerve. While not all physical therapists practice the same methods listed here, they can find a therapeutic routine perfect for your needs. Everyone deserves to live pain-free lives, and physical therapy can help you make the unthinkable a reality.
If you have a pinched nerve, you know how much it can affect your day-to-day life. Severe neck or back pain due to a pinched nerve often limits your usual sports or hobbies and can also be aggravated by sitting or standing at work all day with bad posture. But you don’t have to be stuck with this pain! The restorative techniques offered in physical therapy can help you treat your pinched nerve and teach you how to manage it properly. Manual Therapy Who doesn’t enjoy a massage? A trained physical therapist can administer manual therapy, such as massages, to loosen muscle tension and ease pain. Some other forms of manual therapy include lymphatic drainage and manual traction. These hands-on techniques can reduce inflammation and improve your range of motion. Cold Laser Therapy This FDA-approved and noninvasive treatment uses low-level light to heal damaged tissue and relieve nerve pain. The near-infrared light promotes healing and is known to treat pinched nerve symptoms and other spinal injuries, such as temporomandibular joint dysfunction (TMJ) and herniated discs, when done regularly.
TAKE A BREAK!
Ginger Pork Stir-Fry Inspired by TasteOfHome.com
DIRECTIONS
INGREDIENTS
• 1 tbsp cornstarch • 1 cup orange juice • 2 tbsp soy sauce
1. In a small bowl, whisk cornstarch, orange juice, soy sauce, garlic, and ginger until smooth; set aside. 2. In a large skillet over medium-high heat, stir-fry pork in oil until lightly browned, about 4–5 minutes. Remove pork and add onion, peas, and red pepper. Cook until crisp-tender, about 3–5 minutes. 3. Stir in orange juice mixture and pork. Bring to a boil, and then cook until thickened, about 2 minutes. Serve over rice. Garnish with green onion and sesame seeds, if desired.
• 2 cloves garlic, minced • 1/4 tsp ground ginger • 1 lb pork tenderloin, cut into thin strips • 2 tbsp canola oil • 1 small onion, sliced • 1/4 lb fresh snow peas • 1/2 sweet red pepper, julienned • Cooked rice • Green onion, chopped (optional) • Sesame seeds (optional)
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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.
1. How Jake Is Navigating a Growing Family and Business 2. Anxiety Can Be Overcome Healthy Aging Through Yoga 3. Managing a Painful Pinched Nerve Ginger Pork Stir-Fry 4. How Physical Therapy Can Improve Your Mental Health INSIDE THIS ISSUE
The Connection Between Mental Health and Physical Therapy
Improved Self-Esteem Unsurprisingly, your self-esteem may take a hit after suffering an injury or losing mobility, but physical therapy can help restore lost confidence. We’ll run you through various exercises, and at every appointment, you’ll gain a new sense of achievement as you progress toward your goals and regain mobility. Your confidence will improve even more as you work on the exercises we assign you at home.
Physical discomfort is usually the main focus of a physical therapy appointment. Whether you suffered an injury or have recently undergone surgery, you’re doing everything possible to return to the activities you love. But you may not realize that your mental health can majorly impact your physical recovery. You might think you need to see a mental health professional or start a new prescription to help your mind during recovery, but that’s not necessarily the case. Often simply participating in physical therapy can help improve your mental health. Reduced Stress, Anxiety, and Depression As physical therapists, we aim to help you return to your regular lives with few to no restrictions. There may be moments when you feel like nothing will improve after an injury, but there is a light at the end of the tunnel! After meeting with a physical therapist, you’ll receive a road map to your recovery. When you see that things will eventually improve, you’ll notice improvements in your mental health. Feelings of stress, anxiety, and depression will gradually lessen as you continue on your healing journey.
Better Sleep When you don’t sleep well, you can experience worsening symptoms of depression and anxiety. There’s no better way to ensure you get a good night's rest than by exercising, and that’s exactly what we’ll help you do. Whether you’re coming in for an appointment or are following our guidelines for recovery at home, you’ll have an easier time falling asleep at night and will get much better rest.
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JOIN US FOR GROUP CLASSES You’ll Save BIG This Month!
IT’S FINALLY HERE!!! You’ve been asking, and I FINALLY heard you loud and clear! Starting this month, we will offer group programs you can participate in live in- person, live virtually, or in a pre-recorded class on your own time! And to make things even more exciting, all classes will be 50% OFF the already ridiculously low rate for the entire month of May! It’s almost like I’m paying YOU to come and move with us!!! THESE CLASSES ARE APPROPRIATE FOR YOU IF: • You feel like aches and pains are starting to slow you down. • You and/or others are starting to notice your worsening posture. • You don’t want to “get old” and want to maintain mobility and independence. Depending on availability, these classes will take place 2–3 times every week and will only be 20–30 minutes long! So to kick things off, I’m going to offer an “introductory workshop” on May 16, 2023, at 9 a.m. and 3 p.m. that will give you a little taste of what we’ll be doing, so you can see if this is right for you. Spots are EXTREMELY limited and will be on a first-come, first-served basis! OR if you want to skip the workshop and just get started with classes right away, call or email me today! 239-431-0232 or Drberman@bermanpt.com . Don’t miss out! RSVP TODAY!
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KEEP YOURSELF IN THE GAME
With These Essential Berman Method Tips
When life gives you lemons, make lemonade. Really though, how do you adjust and strategize to stay “in the game” when life hands you a different set of cards than you prepared for? Many times, when we encounter “mountains,” they can easily knock us out of the game. It becomes easy to start skipping meals, missing our supplements, relying on fast food, turning to alcohol or sugar in the evening to help us cope with our emotions, and missing our exercise regimen. One day off our routine, and we tell ourselves, “It is just one day. We will get back to it tomorrow or the next day.” That one day quickly turns into weeks and months. Sound familiar? How do we prevent this slippery slope? Let’s talk about The Berman Method’s three tips for keeping yourself in the game when life throws you a curveball. I will tell you that the last two months in the Berman house have been totally different from what we knew as normal. If we don’t recognize the changes occurring, we could easily slip into a less healthy lifestyle with the pace of change. We welcomed a second baby girl into the home in mid-February (a few weeks early), then we had three weeks of family in town at our house, including two additional dogs for a total of five dogs. At one point, we had four adults, four children under the age of 7, and five dogs in our house. Sounds fun, doesn’t it? In addition, we celebrated two birthdays during that timeframe. With a lack of sleep, a very busy schedule with family, and a few mishaps with the dogs, it could have been VERY easy to just say forget it. We easily could have relied on fast-food options, sugar, alcohol, and skipping exercise. The problem with letting this mindset set in for a few weeks is that a few weeks often turns into months. Instead, we must keep in mind The Berman Method’s three tips that will help us stay equalized through the crazy times. 1. Carry protein snacks with you in the car, in your purse, at your cousin’s house, in your beach bag, or wherever you are. It is very likely that you will not have a set schedule with all the events going on. Try to maintain protein intake every two to three hours. Protein will fuel your cells and brain, help with energy and sleep, maintain muscle mass, and stimulate metabolism. When you have meal times, focus on your proteins and vegetables.
2. 20 Minutes of Movement — Take 20 minutes to yourself first thing in the morning to move your body before the craziness of the day sets in. This can be a 20-minute walk while responding to emails, 20 minutes on the bike while planning your day’s schedule, or 20 minutes of lifting weights one arm at a time while the baby is in the opposite arm. Whatever it is, move your body for 20 minutes every morning. Not only is this helping you with muscle mass and burning calories, but it also releases endorphins and serotonin. These are the UPPER hormones that help with your mood, anxiety, and depression. There are MANY other positives to this — but these are important. 3. HYDRATE with 80–100 ounces of water daily, generally speaking (differs for individuals). Hydrating is extremely important to help control cravings, hunger, mood, muscle cramps, bowel movements, METABOLISM (fat burning), sleep, and the immune system. Carry your water cup or water bottle around with you. Focus on your WATER intake, especially if there is more sugar or alcohol involved in your diet. Maintaining these three things will help you get back into the game quicker when life starts to settle down! Never Ever, Ever, Ever Give Up! P.S. The Berman family is smitten and is 100% back in the game and into a wonderful routine! –Jenni Berman
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