Take a look at our January newsletter!
JANUARY 2023
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off your legs or arm rests and/or you are using momentum to rock yourself out of the chair. The best way to prove it to yourself is to first watch other people get in and out of chairs. Then ask a spouse or friend to call you out whenever they see you do it. It shouldn’t take long after getting nagged by someone that you’ll get the point. And then next year, you’ll have an exponentially better chance at being STRONGER than you are today. A few years ago, one of my business mentors suggested this one simple strategy — just try to be 2% better today, this week, this month, than you were, and that tiny positive change will have compounded positive effects. And that’s the strategy I try to take with everybody and everything. If I can help you to be just 2% better today than you were yesterday, or just 2% better this week than you were last week, then within 4–6 weeks, you’ll start to see positive changes that will help you maintain the momentum of striving for just 2% better on a regular basis. One of the easiest ways to get on the 2% better bandwagon is to have us coach you. Obviously, I realize I’m preaching to the choir here, but there are a few of you I send this newsletter to who haven’t been here in a while … and after doing this for many years and seeing thousands of people, I can objectively say that if you haven’t been seen by one of us within the past month, you only have a 92% chance of still doing your homework 100% correctly. And if you haven’t seen one of us in three months, you only have a 35% chance of still doing your homework 100% correctly. And guess what? The chances of doing your homework 100% correctly drops down if you haven’t been seen by one of us in six months or more … ZERO PERCENT!!! Literally. I’ve never had anyone in all the years of doing this come back after six months or more and actually do their homework 100% correctly! So, let this month’s newsletter be a little kick up the ass. It doesn’t matter if we are talking about your back/knee/ neck/shoulder pain, gut health, weight loss goals, golf performance aspirations, or just straight-up crappy posture. At this point, we literally have you covered from head to
Happy New Year, Berman Inc. family! I don’t know if I’ve ever been this jacked up for starting a new year before. With so many new and exciting things going on all at once, it’s been hard to keep all my ducks in a row. But luckily, I have Stella to keep me in line … Speaking of Stella, she absolutely LOVED Christmas this year. Like I said last month, the Elf on the Shelf was an absolute hit. And when it comes to opening presents, I didn’t have to do a thing because Stella wanted to help open every single one of them. I don’t think she even really cared about the actual gifts inside; she just wanted to “help” rip everything open. And after a nice and relaxing week away from the office, we are now back at it and ready to kick y’alls' butts. It’s officially time for the “New Year, New You” train to leave the station. We're even focusing on using the momentum of New Year’s resolutions to help you get a good jump-start on your physical, psychological, and health goals. Every single year when January rolls around, I challenge everybody to commit to doing 10,000 squats. The reason I give you this challenge is because nobody wants to be physically weaker one year from now, and it’s highly unlikely that you’ll be physically weaker next year after doing 10,000 squats. I’m sure we can all agree on that. And everybody’s initial reaction is, “Heck, no. That’s waaaayy too many.” And I always say, "Well, actually it’s not cuz you’re already doing them — you’re just half-assing them." I will qualify a squat as simply sitting down in a chair and then standing back up (when it's done properly). And how many times do we do that every day? We get up and down from a chair, in and out of a car, up and down from the commode, etc. The problem is that you’re just plopping down and using momentum and your arms to get back up again! If you would just take more than half a second to focus on lowering your ass down to the chair and then do the reverse, focusing on using your legs to get you back out of the chair (and not your arms), you will officially be doing a squat. It seems so simple, but I guarantee you are guilty of it yourself. I can pretty much guarantee that at least 50% of the time you get in and out of a chair, you are using your arms to push BERMAN ISSUES A CHALLENGE: Climb Onto the 2% Better Bandwagon
toe. If you can see the value of being just 2% better, then you should get on our schedule! Remember — if you’re not PROGRESSING, then you are definitely REGRESSING! Nothing alive maintains … –Dr. Jake Berman
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HACKS FOR AT-HOME PT ROUTINES
While working with your physical therapist in person is a crucial part of recovery, the maintenance you do at home matters just as much. However, most people find sticking with their at-home therapy routine harder than expected. Sometimes we’re exhausted after a long day, have other plans, or simply forget to perform home therapy. It makes sense why so many people can easily fall behind on their healing. We’d like to help — so if you’re feeling unmotivated, try these four easy hacks. Educating Yourself The most straightforward way to ensure you follow through with your at-home therapy is to understand the benefits you’re receiving from it. If you feel it’s pointless to exercise at home — and you plan on just waiting to see your therapist — you will lose the motivation to accomplish what you should be doing to properly heal.
you’re getting from those at-home exercises. That way, when deciding whether to do them, you’ll know precisely how you may harm yourself by failing to follow through.
be, find these pockets of time and set an alarm as a reminder to do your physical therapy. Starting Earlier If you don’t want to use your lunch break or relaxation time for physical therapy, start your day earlier to fit it in. Set your morning alarm to go off only 10–15 minutes before it normally would — and get those exercises in! This way, you’ll feel more awake by moving your body first thing in the morning. Plus, you won’t have to feel anxious about completing your routine later in the day. Multitasking You don’t need to do your physical therapy alone in a silent room. If you like to watch TV in the evenings, complete your therapy while watching and exercising simultaneously. If your dinner has to bake for 30 minutes, use that time to do your PT. Before you know it, you’ll have completed your therapy, and you can be proud of how hard you’ve worked to improve your health.
Using an Alarm Once your at-home therapy is
prescribed, figure out when it best fits into your schedule. Maybe you have free time after dinner or during your lunch break. Whatever the case may
Next time you see your physical therapist, ask them about the benefits
Volunteer to Keep Your Body and Mind Active! Sharing Your Time Can Become Your Favorite Exercise
Staying active is increasingly vital to our health as we age. But pain, injury, or the lack of an exercise location can limit how we keep fit. But luckily, there is an easy way to have an active lifestyle without lifting weights or joining a gym: volunteer! Here are three reasons volunteering can be your new favorite exercise if you’re looking to flex some physical, mental, or social “muscle.” It moves you. Volunteering offers different ways to move your body! Even small things like strolling through a park to pick up litter, navigating around a soup kitchen, or directing visitors at your local donation center keep you active. Most organizations are happy to modify more strenuous activities (like lifting heavy boxes or walking up a steep hill) to fit your abilities. So, even if you’re just beginning an exercise habit, volunteering is a perfect initial step in your fitness journey. Your brain expands. When you volunteer with others, you usually have a common goal, like feeding the community, cleaning up a park, or planting
a garden. Joining others to accomplish a task provides a significant brain boost, and studies show camaraderie increases positive thoughts and feelings.
On top of feeling better, volunteering keeps your mind agile. By working hard to solve a problem, you’re using more neural pathways, which helps keep mental decline at bay. You form connections. As we mentioned earlier, when you show up to volunteer, others usually attend for the same reason. Socializing with the group can help you feel less isolated and more connected to others, and some of these people may even become friends when the job is complete. If you want to get active but don’t know of volunteer opportunities in your area, visit VolunteerMatch.org and enter your zip code to find local in-person options. Help yourself and others by making volunteer work your go-to exercise!
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the body fight against inflammatory diseases. Their abundant antioxidants fight free radicals that can damage our cells and contain very low cholesterol levels. To top it off, they have minimal carbs and sodium, too. Incorporating More Dark Greens Into Your Diet Unlike some people might think, you don’t need to eat a kale salad every night or Popeye your way through a can of spinach to consume a healthy amount of greens. Even if you’re in a rush, there are many simple ways to sneak some dark greens into your meals. • Wrap your favorite protein in a tortilla and add spinach, arugula, or kale. Whether it’s tuna salad or chicken breast, rolling it together with some dark greens and light sauce is an easy way to eat healthy while on the go. • Stir-fry your veggies with some chicken or tofu. Toss in greens like spinach, bok choy, or broccoli with garlic, onion, ginger, and soy sauce for an effortless weeknight meal. • Soften your greens in a soup. Even if you’re quickly making a can of Campbell's or ramen noodles, tossing your dark greens into the broth right before it’s done can help soften them. Just make sure to chop them so they’re small enough to slurp up from your spoon. Any way you prepare them, darker greens are better for your health. Try to incorporate them into at least one meal daily to receive the excellent benefits they provide.
WANT A BALANCED DIET? EAT DARK LEAFY GREENS!
After a long day of work, sometimes we want nothing more than to come home and relax, unburdened by the worry of whether or not our dinner is healthy. Unfortunately, these days add up, and the longer these unhealthy meals continue, the worse it can be for you. So how can you still eat a balanced diet even when you’re exhausted or busy? The answer is to add dark leafy greens to your diet. While any vegetable is better than a burger or a cookie, darker greens — like spinach, kale, bok choy, and mustard greens — provide many impressive health benefits. Because of their rich color, these greens have higher folate levels, a B vitamin responsible for promoting heart health and preventing cancer.
Along with B vitamins, dark leafy greens have tons of vitamin K. This protects bones from osteoporosis and helps
Air Fryer Roasted Salmon With Sautéed Balsamic Spinach
TAKE A BREAK!
Inspired by FeastingAtHome.com
DIRECTIONS
INGREDIENTS
• 3 tsp olive oil, divided • 4 salmon fillets (6 oz each) • 1 1/2 tsp reduced- sodium seafood seasoning • 1/4 tsp pepper • 1 garlic clove, sliced • Dash of crushed red pepper flakes • 10 cups fresh baby spinach (about 10 oz) • 6 small tomatoes, cut into 1/2-inch pieces • 1/2 cup balsamic vinegar
1. Preheat air fryer to 450 F. Rub 1 tsp oil over both sides of salmon, then sprinkle with seafood seasoning and pepper. In a greased air fryer basket, place salmon. 2. Cook about 10–12 minutes until fish flakes easily. 3. In a 6-qt stockpot, place remaining oil, garlic, and pepper flakes. Heat over medium-low heat for 3-4 minutes. Increase heat to medium-high. Add spinach and cook until wilted. Stir in tomatoes; heat through. 4. In a small saucepan, bring vinegar to a boil. Cook until vinegar is reduced by half, then remove from heat. 5. Arrange spinach on serving dish. Place salmon over spinach mixture and drizzle with balsamic glaze.
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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. The 10,000 Squat Challenge 2. Hacks for At-Home PT Volunteer to Stay Active 3. Why Dark Leafy Greens Are Better for You Air Fryer Roasted Salmon With Sautéed Balsamic Spinach INSIDE THIS ISSUE
4. 3 Easy Ways to Exercise
11 MINUTES OF MOVEMENT A DAY CAN HELP KEEP DEPRESSION AWAY
According to the Hope for Depression Research Foundation, depression affects 10% of Americans annually. And since the disorder doesn't pick favorites, anyone can suffer from its melancholy grasp. But there are things people can do to help. In fact, exercise has been known to help, but what if people are limited on time or motivation? New research by JAMA Psychiatry shows that completing just half of your recommended daily exercise (only 11 minutes!) can lower your risk of experiencing depression. So, when battling the blues, some exercise is always better than none. Here's how to squeeze that movement into your schedule. Increased Walking Time If you’re not exercising already, you don’t need to start running a 5K tomorrow. Take it slow before building on the activity that’s already in your routine. The easiest way to hit that exercise mark is by slowly increasing the time you spend walking each day. If you work from home and never leave the couch, consider taking a lap around your house every 30 minutes. If you need to go grocery shopping, make yourself walk through every aisle or park your car farther away so you have a longer distance to walk.
Get those steps in however you feel comfortable, but the goal is to walk for at least 11 minutes a day.
Workout Videos When you’re depressed or feeling down, following a peppy exercise influencer in a 35-minute YouTube video is probably the last thing you want to do. But remember, you only need to start with 11 minutes a day. Simply choose a video and plan to only complete a portion of it. You can even choose to follow the easy parts, but set your timer for 11 minutes and follow along the best you can. Once your alarm goes off, reward yourself for getting that movement in! The Benefits of Dancing Any movement counts, even dancing. And you don’t need to be good at it to participate, either. To meet your 11 minutes, simply put on four of your favorite dance songs and bust a move! Even if it takes months to get there, moving your body a little each day will help. So, push that cart, pop on that video, or pull out your best dance moves to fight depression.
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THE NEW YEAR NEW YOU
This credit must be used toward a different specialty. For example, if you purchase a PT package, your $500 credit can be used toward Golf or Health and Wellness. In this example, your credit cannot be used toward PT services. For another example, purchase a Wellness Package and you’ll get $500 in credit to use toward PT or Golf. You MUST mention this special as I am NOT offering this to our non-VIP listers … You can also gift this $500 credit to someone else. Again, you just gotta explicitly tell me — and we’ve gotta use this credit in a short time frame. I can’t have a bunch of outstanding credit lying around … Remember — if you’re not PROGRESSING, then you are most definitely REGRESSING! Nothing alive on this planet simply “maintains.” So, you’d better take advantage of this special offer before I change my mind! GET $500 IN CREDIT TO BE USED TOWARD BERMAN INC. SERVICES WHEN YOU PURCHASE ANY PACKAGE INCLUDING PT, GOLF, OR HEALTH AND WELLNESS!
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NEW YEAR!! HAPPY
New Year. New You? Dedicated You? Disciplined You? Refocused You? Consistent You? Which one are You? January is the time for new goals, resolutions, gym memberships, and body-mind awareness tactics. It is the time (many of us) try to make commitments we haven’t been able to keep before. Why? Why do we try to make commitments we haven’t kept before? Why do we try to leap into a complete lifestyle change in one week? Why not look for a better solution to a steady lifestyle adjustment? First and foremost, I am proud of you for wanting to make a change and lifestyle adjustments. I am proud of you for wanting to be more committed. I am proud of you for wanting to be healthier and to live longer. Let me help you, though. Rather than trying to turn your world upside down and make complete 180-degree changes in several areas of your life, take one step at a time. We need to learn to sit before we crawl, crawl before we walk, and walk before we run — so why not keep this thought process as we continue through big changes in our lives. I’d like to give you my top five tips to improve your lifestyle in the new year. In my opinion, these are tips you can take day by day — hour by hour — in order to make maintainable lifestyle adjustments forever. With this, I’ll give you my top five snack ideas and top five recipes our house loves. Of course, these aren’t the only tips, snacks, and recipes we have and use, but they are just to help get you started.
of berries, or half a sweet potato at your breakfast and/ or lunch. Try to focus on only complex carbohydrates like vegetables with your protein at dinner. Your body does not actually need other carbohydrates (like rice, potatoes, pasta, and bread) at dinnertime. Load up on your fiber and pair it with your protein for a satisfactory dinner! 5. Sleep — Aim for 7–8 hours of adequate sleep at night. If you are having difficulty sleeping, this could be a blood sugar instability problem, vitamin deficiency, high cortisol level, or oxygen deprivation which can all be reversed with the right evaluation and assessment. Vitamins are vital to our muscles, organs, brain function, relaxation, and blood sugar stability. If our blood sugar is unstable throughout the day, it will be unstable throughout the night, which interrupts our sleep. To help resolve this, see tip No. 2: MORE PROTEIN! Do you have questions about these specific tips? If so, ask me. Now, these are general tips. They may need to be adjusted slightly for you, your father, your sister, your daughter, or your friend. But these should help to get the ball rolling this year.
So, for my Top 5 EASY Snack Ideas:
1. Siggi’s Plant Based Yogurt (Tan Label) — 10 grams of protein. 2. Apex Meat Stick — 16 grams of protein. 3. Dairy Free Chicken Salad — with shredded chicken, plant based plain yogurt, yellow mustard, seasonings, celery, onion, and parsley. YUM. 4. Flex Chips — 10 grams of protein per individual bag (or 24 chips). 5. Owyn Protein Shake — 20 grams. For the Top 5 Recipes from “The Ultimate Guide to Gluten Free and Dairy Free Recipes”:
Here We GO ...
1. Water — Wake up and drink 16 ounces of water on an empty stomach when you first roll out of bed in the morning (yes, before the coffee). You could actually chug your 16 ounces of plain water before the coffee pot even turns on and warms up. Then, carry a 30-ounce cup with you and refill this 2–3 more times throughout your day. 2. Lean Protein — Enjoy every 2–3 hours during the day starting within two hours of waking up in the morning. Focus on a protein at each meal, and snack during the day. This may look like 20–30 grams of protein at each of your meals and 10–15 grams of protein for your snacks depending on your goals, size, gender, activity level, and a few other primary factors we look at for each client. 3. Fiber — When you think you’re eating enough veggies and fiber, EAT more. Try to aim for non-starchy vegetables (think GREEN) at every meal of the day. 4. Carbohydrates — Focus on obtaining your carbohydrate serving earlier, like half of a light English muffin, 1/2 cup
1. Skinny Chicken Scampi 2. Instant Pot Pork Stew 3. Paella 4. Turkey Burgers 5. Enchiladas
Eating healthy does not have to be boring. These recipes are great options to keep your dinners exciting, low carb, and protein-packed. Hydrate, focus on your protein, eat your fiber, and take one step at a time. If I had one more message for you to take away this new year, I’d say it’s vital to ask for help, inquire with specialists, and learn more about your body from the inside-out. Remember, you are a superstar. –Jenni Berman
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