Take a look at our June newsletter!
JUNE 2024
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Banish the B.S. Stories AND ACHIEVE AMAZING SUCCESS!
June is here, and it’s all-out summertime, baby! The weather is just now getting to where I love it because it’s predictable! It always makes me laugh when northerners complain about how hot and humid it gets down here in the summer because I can’t think of any better time of year! You can pretty much bet on it being beautiful first thing in the morning with 100% humidity, resulting in refreshing afternoon rain showers around 3 p.m. that ultimately give way to a beautiful sunset with a 10-degree drop in temperature. The best part about all this weather predictability is that we can plan our boating adventures months in advance. As you may know, one of our family’s favorite things to do is load up on our boat and head down to the Florida Keys for a long weekend of fishing and all- around fun in the sun. Again, because the weather is so predictable, we can plan exact dates and pretty much assume the seas will be favorable first thing in the morning, which is ideal for the commute there and back. This is the opposite of planning trips from October through April; one day, it could be absolutely beautiful, and then the next day, the wind starts blowing out of the west and doesn’t stop for a week! That is NOT ideal for commuting my wife and girls across Florida Bay in our boat. Speaking of my girls, both Stella and Vera are thriving! The older Vera gets, the more Jenni sees that she is a spitting image of herself at that age, specifically with how headstrong and
stubborn she is! For example, we never thought we’d ever have to strap our kid to a high chair at a restaurant. I mean, Stella was sooooooo easy! She would just sit there and play with her toys until it was time to go. Vera, however, as soon as she’s done eating, is ready to get out of that damn chair and get into something else! So, after a handful of times trying to communicate and rationalize with a 16-month-old, we succumbed to using the straps, and now life has been much easier! Switching gears to new and exciting things in the office, we’ve got two brand-new toys/technologies to play with! In the PT room, we now offer Shockwave! This is a non-invasive technology that sends radio frequency through the skin down into your soft tissues and bone to break up scar tissue, adhesions, and unhealthy tissues stimulating blood flow and the recruitment of your own stem cells to accelerate the healing process. The best thing about this technology is that it actually has factual quality scientific evidence backing it up, and it works phenomenally for plantar fasciitis and tennis elbow! And the icing on the cake is that it only takes 20 minutes once a week for six weeks! I mean, how much easier can it get?! The other technology we now have is in the golf room. It’s called Sportsbox AI, which uses artificial intelligence to analyze a video of your golf swing to identify where you currently are and where you need to be in order to achieve your goal of X (gaining
distance, improving consistency, or playing with pain). We had to come up with some way to help service the demand we are getting nationally and internationally with Berman Golf, and this has helped out tremendously! We can now provide amazing coaching around the world using this AI technology giving amazing results! So, if you’re not in Naples, you no longer have an excuse to not work with us! It’s as simple as recording a video of your swing and we’ll do the rest. As simple as it could possibly be! So, the last thing I’ll leave you with this month is my favorite quote from the movie “The Wolf of Wall Street.” I’ve had this on my phone screen saver for years now, and I just got a big sticker of it for my 70-ounce water jug I use daily for even more of a reminder. It reads, “The only thing standing between
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Visiting any popular indoor pool will reveal a diverse pool of swimmers — fitness buffs, sports watchers, swim teams, students in kiddie lessons and aerobics classes, and families playing. Few sports can meet diverse fitness goals like swimming. Swimming can provide benefits such as improving cardiovascular fitness, increasing muscle tone, trimming pounds, and getting a workout without hurting stiff, arthritic joints. No wonder it is the fourth-most popular activity in the U.S., according to the U.S. Census Bureau. Participation spikes every time a new swimming star bursts into the spotlight, as Michael Phelps did in 2008. Known for winning more Olympic medals than most countries, Phelps won gold in all eight of his events at the 2008 Olympics in Beijing. Public fascination with Phelps’ big feet, long arms, remarkable pain tolerance, and prodigious performance led to an influx of children and teens to school and community swim programs. Phelps has inspired double-digit growth in swim program participation for over a decade. Dive Into Health The Unique Benefits of Swimming
former Division I college water polo player. “Water creates enough resistance to stop a speeding bullet within just a few feet. When you’re swimming, you have to pull yourself through that heavy resistance. That is going to build a lot of muscle,” Cole explained. According to the Centers for Disease Control and Prevention (CDC), just 2 1/2 hours of swimming per week can reduce the risk of chronic illness. On average, people who swim regularly reduce their risk of death by half compared to non-swimmers and enjoy their workouts more than those who exercise on land. Water-based exercise has the added benefits of improving flexibility, coordination, balance, and posture. For post-menopausal women, swimming can improve bone health. According to the Better Health Channel, a publicly funded Australian health and medical information service, swimmers can exercise without impacting weak or arthritic hips, knees, or ankles. The sport also builds endurance by delivering an all-around, full-body workout. Swimming laps at a pool can target different muscle groups, according to Healthline.com, because of the variety
Last year, champion swimmer Katie Ledecky surpassed Phelps in the total number of individual world titles. After competing in the 2012, 2016, and 2020 Olympics and winning 16 gold medals, the 26-year-old superstar
of strokes, like the breaststroke, butterfly, and backstroke. The water resistance works core, leg, and arm muscles simultaneously, while different strokes target specific muscles.
became the first swimmer to win six consecutive world championships in the same event in Japan’s 2023 World Aquatic Championships. Ledecky defeated the second-place finisher in the 800-meter freestyle by an astonishing 4.44 seconds.
Swimming has mental health benefits as well. Research shows swimming improves people’s mood and decreases
anxiety in those with fibromyalgia and other painful conditions. And in one of the sport’s biggest draws, those who enjoy it can continue to swim for a lifetime. Any community pool is likely to attract swimmers from age 3 to 103! So, find that bathing suit and take a dip! You may decide to make it part of your regular exercise routine.
Fans of swimming stress that it is more than a cardio exercise. “This is resistance training. It’s the same thing as lifting in a gym,” says Steve Cole, a swimming instructor, creator of a swim-instruction app, and
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Salad Struggles Be Gone TURN VEGGIE PREP INTO A SNAP
Many health-conscious consumers like eating more salads but hate the time needed to prepare them. A registered dietitian offers this realistic nutrition tip: Understand and accept your limitations in preparing salad at home and find a kitchen gadget to close the gap. Instead of taking time to chop salad ingredients individually, add your veggies to a vegetable chopper that slices or dices each item and drops it into a plastic container, says Kylie Sakaida, a nutrition expert with a significant following on TikTok. A veggie chopper is a large plastic box with a cutting lid. Built-in blades on the lid slice or dice ingredients and drop them into the box for storage. With one simple stroke, entire tomatoes, carrots, and chunks of lettuce transform into a pile of colorful, bite-sized salad ingredients without making a mess in your kitchen. “Don’t empty it along the way. Just make your entire salad in here,” says Sakaida, who has used her veggie chopper for over two years. “After topping the salad with a protein source, such
as chicken, feta cheese, or sunflower seeds, and adding dressing, just give it a shake and eat from the box,” she says. Amazon sells a variety of veggie choppers, ranging from $18 for a basic model to $29 for an all-in-one gadget with nine inserts, including blades for julienne or crinkle‑cut veggies.
Other hacks to up your salad game include starting with the freshest greens you can find, keeping them very cold until served, using tasty
dressing, and adding lemon zest or a splash of orange juice to store-bought products. You can even add pickled, grilled, or marinated vegetables to enrich the flavor. With a veggie chopper and these other tips in your kitchen arsenal, you’ll be making salads like a pro in no time.
Summer Chicken Salad Inspired by FoodNetwork.com
Continued from Cover ... you and your goal is the bullshit story you keep telling yourself as to why you can’t achieve it.” I’ve lived my life by this saying because it punches you right in the gut if you look at your “obstacle” from the outside looking in. If you need more proof, simply take some time to watch the wounded warriors or Special Olympics games. These are people with much less physical capability than you or I, who somehow figure out a way to compete at levels we could never even imagine. I truly believe they do it by not letting a “bullshit story” get in the way. I’d love to hear your thoughts on this quote, so email me
INGREDIENTS • 3 boneless, skinless chicken breasts • Salt and pepper • 4 ears of corn, shucked • 3 tbsp minced dill • 3 stalks celery, finely diced • 1 red onion, finely diced • 1 1/2 cups blueberries • 1 head of butter lettuce Dressing • 3/4 cup crumbled feta cheese
DIRECTIONS
1. Place chicken in a large plastic bag and pound with a mallet to flatten to 1/4- inch thickness. Drizzle with olive oil and sprinkle with salt and pepper. 2. Heat grill, then grill chicken on both sides for about 4 minutes per side; set aside to cool before slicing. 3. Grill corn until the kernels begin browning, turning regularly for even cooking. Use a knife to shave the kernels off. 4. In a bowl, mix all dressing ingredients until combined. 5. In a large bowl, combine corn, dill, celery, and onions, then stir in chicken and top with dressing and blueberries as desired. 6. Separate the head of butter lettuce into “cups” to fill with salad and enjoy!
at DrBerman@ bermanpt.com and let me know what you think!
• 1/2 cup half and half • 1/4 cup mayonnaise • 1/4 cup sour cream • 1 tsp sugar • Juice of 1 lemon
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1. Banish B.S. Stories to Succeed 2. Swimmers Score Health and Fitness Gains 3. Up Your Salad Game With a Veggie Chopper Summer Chicken Salad 4. TikTok Embraces Power Walking INSIDE THIS ISSUE
STRIDING TO SUCCESS How Power Walking Boosts Your Fitness
Runners and other workout buffs often make fun of power walkers, saying that walking — even at a vigorous pace — isn’t a real workout. Try telling that to TikTok fitness influencer Stefana Avara. Avara says she got great results from power walking 30–45 minutes daily at a 15-minute mile pace (about 4 mph on a treadmill). In the past, she had built strong, bulky thighs playing lacrosse and claimed she wanted to smooth out her quads. After just five weeks of power walking, she attained slimmer thighs while maintaining excellent muscle tone. Power walking involves moving faster and with more intention than regular walking. You keep your arms bent at a 90-degree angle and pump them vigorously back and forth as you stride. Power walkers also move their feet smoothly from heel to toe while striding ahead. Doing this correctly engages
your whole body, including your core muscles, raises your heart rate, and burns more calories. A brisk walk elevates fat-burning hormones. According to Health.com, an hour of power walking uses more than 500 calories, compared with the 340 calories burned by a brisk walker and the 238 calories consumed by a casual stroller. Power walking is also easier on the joints than running. Power walkers’ feet never leave the ground at the same time, while runners’ feet repeatedly strike the ground with greater force. People who take frequent, vigorous walks reap almost as many health benefits as runners, according to a peer- reviewed 2013 study by researchers at Lawrence Berkeley National Laboratory and Hartford Hospital. Another study found that runners and vigorous walkers showed similar reductions in the
risk of hypertension, diabetes mellitus, and coronary heart disease. Vigorous exercise also reduces such mental health problems as depression and anxiety, according to a 2006 study. To get the most out of a power walk, keep your chin up and focus your eyes on a point about 10 feet ahead of you to lengthen your stride. Pull your abdomen muscles in toward your spine. Tighten your glutes to help propel you ahead. Follow these rules of good form and swing your arms while striding energetically ahead, Avara says, and you will get a workout worth doing!
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SPECIAL OFFER AT THE BOTTOM!
We had a ton of interest and questions last month when we introduced Shock Wave (SW), so I figured I do a real quick summary: • SW is perfect for you if you have plantar fasciitis, tennis elbow, golfer’s elbow, or tendinitis in your knee or shoulder. It is also perfect for any type of chronic nagging pain that just won’t go away. • SW is the MOST ADVANCED NON-INVASIVE treatment option for orthopedic injuries and conditions for the purpose of accelerated tissue healing and regeneration! • SW uses high-energy acoustic waves (NOT electricity!) to speed up the healing process and decrease downtime by creating small tears in our capillaries (the small blood vessels that supply our bones, tendons, and muscles with nutrients). This allows the recruitment of your body’s stem cells, formation of new blood supply to the area, release of growth factor, and increased blood flow to the area. • SW is scientifically proven to repair damaged tissue and restore it back to health in HALF the time of normal healing! • The best part is that it only requires 20 minutes, one time per week, for six weeks! This is as close to taking an “Easy Pill” as possible! SPECIAL TIME SENSITIVE OFFER!!! For the month of June ONLY , you’ll receive a credit of up to $500 to use toward Berman Inc. merchandise, products, or services when you purchase one of our Shock Wave packages! This offer is extremely limited, and if this month is anything like last month, I wouldn’t be surprised if I have to shut this sale down by mid-month! So, don’t wait! Even if you won’t be coming back to Naples until the fall, don’t miss this Bonus Sale! Call us today and be ready for snowbird season!
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Blog 39: BHW’s Top 5 Recommendations to Prevent Muscle Loss
Muscle Mass — We seem to care so much about it in our 20s and 30s, but then it isn’t talked about enough. Generally speaking, muscle mass is one of the best predictors of longevity. As we age, the process of sarcopenia occurs. Sarcopenia means the body loses muscle mass. Starting at age 30, we naturally lose 1% of muscle mass per year if we are not doing the right things to maintain or gain muscle mass. A loss of muscle mass, muscle weakness, and immobility is associated with higher levels of oxidative stress or (in simpler terms) inflammation! Co-morbidities, such as high blood pressure, high cholesterol, Type II diabetes, joint pain, rheumatoid arthritis, dementia, and more, can be connected to decreased muscle mass as we age. Sarcopenia occurs due to hormonal changes, toxins, improper macronutrients or fuel to the body, lack of strength training exercise, and vitamin deficiencies. This does not mean we need to go take hormone replacements, spend three hours in the gym, or live in a bubble away from the toxins. You are not doomed — you do not have to lose muscle mass even though you have to get older. So, listen up: Our Top 5 Recommendations to Prevent a Loss of Muscle Mass as You Age: 1. Proper Balance of Macronutrients: As we age, the body needs different fuel from proteins, carbohydrates, and fats than it did when we were in our 20s, 30s, and even 50s and 60s. The body will typically need an increase of lean proteins, moderate healthy fats, and a reduction of simple carbohydrates while maintaining moderate complex (vegetable) carbohydrates. If you do not know how much protein you should be eating, reach out to
Berman Health and Wellness and ASK! The MAJORITY of adults in the United States are protein deficient! 2. Gut Health: If you have a leaky gut or gut permeability, your body is not focused on gaining lean muscle or burning fat. Your body is working on overdrive either causing major weight gain or major weight loss, though neither is helping your muscle mass. The body will break down muscle to try to reserve energy when it is on overdrive. Leaky gut will also cause vitamin deficiencies which are vital to gaining muscle mass. Are you having your vitamin levels checked? (And that means more than just a B12 or a vitamin D.) 3. Branch Chain Amino Acids: BCAAs are essential nutrients that stimulate the building of protein found in muscle and can aid in reducing the breakdown of muscle (muscle loss). Branch chain amino acids can be found in powder form or capsules. Be careful, as not all BCAAs are made equally — some contain added ingredients or caffeine, which I do not recommend. Stop by BHW for your BCAAs today! 4. L-Glutamine: Glutamine is an amino acid vital in muscle recovery. It is also the most abundant building block of protein in the body. Glutamine is also very important for gut health and protecting the gut lining! I would recommend anywhere between 1–3 grams for most individuals. This is not safe if you have a history of colon cancer! Speak with your provider prior to starting any supplements. 5. Strength Training: There is a fine line between “overdoing it” and “not doing enough.” We certainly need rest days and to listen to our body, though if we don’t use it, we lose it. Remember the famous saying from Dr. Jake Berman: “We don’t get old and then stiff. We get stiff and then old!” This means that when we stop moving, lifting weights, and strength training, we lose it, we get stiff, and THEN we start to see the effects of “old age.” It isn’t about age, though. It is about the loss of muscle mass. We need to perform 20 minutes of strength training exercises with light weights or bands at least five days per week. These five tips together will help you to prevent sarcopenia as you age. We cannot focus on just one and think it will be magic — we must combine them all! Reach out to Berman Health and Wellness at 239-431-0232 for more information! –Jenni Berman PA-C, CPT, CNS, CICI OWNER, BERMAN HEALTH AND WELLNESS
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