Check out our November newsletter!
NOVEMBER 2025
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Milestones in the Berman Family … and PT CUTTING-EDGE PT IS HERE! ARE YOU IN?
And we’re back, baby! Snowbird season is officially here, and things are already rockin’ and rollin’. To make life even more exciting, baby Walker’s first birthday party is right around the corner, Nov. 26, the day before Thanksgiving this year! Now, I’ll be honest: This creates a bit of a dilemma for me. You see, I’ve got a longstanding tradition of sneaking in a hunting trip during Thanksgiving week. Don’t tell Jenni, but I’m seriously considering scheduling Walker’s party for mid-December instead. That way, it doesn’t interfere with my hunting schedule. And let’s be real, he’s only 1. He’ll never know! I figure I can probably stretch this strategy out for the next five years or so … and by then, he’ll be old enough to tag along on the trips. Perfect plan, right? Family Updates Back to reality: The growth I’ve seen in Stella since starting kindergarten in August has been nothing short of incredible. Her communication skills have taken off, which has led to some “spirited debates” with Jenni, but overall, it’s been amazing to have more in-depth conversations with my little 5-year-old. She’s not just learning; she’s blossoming. Meanwhile, Vera has made her own leap since leaving daycare and spending more time with our nanny. At daycare, we’d often hear that Vera kept to herself and didn’t talk much. Now? You can’t get her to stop! At just 2 years old (or 3, if you ask her), her ability to understand and respond in full conversations is borderline scary. And, of course, Walker is hitting his own big milestones. He skipped the
traditional crawling stage and went straight from army crawling to cruising along furniture, standing up on his own whenever he feels like it. Any day now, Walker will be walking. (And then it’s game on for Mom and Dad!) Berman Health Club Launch On the business front, Jenni and I are still overflowing with gratitude after celebrating our 10-year work anniversary and announcing the launch of Berman Health Club. The support we’ve received has been incredible. One of the most meaningful parts has been reconnecting with many of you who’ve been following my newsletters for years but haven’t been into the clinic recently. Being able to pick up conversations like no time has passed feels like family, and that’s exactly the environment we strive for. What’s most rewarding is seeing just how many of you are passionate about health and wellness and truly committed to our motto: “Keep Moving — Feel Amazing!” The concept is simple: If you just keep moving and keep your bloodwork in check, you’re less likely to deteriorate and more likely to thrive. That’s what Berman Health Club is all about! Why ‘Keep Moving — Feel Amazing’ Matters “Keep Moving — Feel Amazing” is also what drove me to invest over $100,000 in regenerative therapy technology this past year. The science has caught up, and the results are undeniable. Now is the time to be proactive with your body instead of waiting until something breaks down. Interestingly, many of the people who joined our membership weren’t suffering from major injuries. Instead, they noticed
that everyday activities were becoming a little harder or that aches and pains were showing up after normal activities. These are the people determined to Keep Moving and Feel Amazing! Our trifecta, Stimpod, Shockwave, and EMTT, supercharges the body’s ability to heal itself, leaving traditional therapy methods in the dust. Honestly, it reminds me of the Henry Ford era. Back then, companies making horse- drawn carriages kept their heads in the sand until the Model T ran them over. (For clarity: Traditional PT clinics are the horse-drawn carriages, and Berman Health Club is the Model T!) Looking Ahead Now, as we head into the holiday season, full of family gatherings, food indulgence, and plenty of excuses to skip the gym, I want you to pause and ask yourself: • Is it really worth skipping your workout because you “have company in town”? • Is it really worth putting off that nagging low back or aching knee until January when you “have more time”? • Is it really worth choosing a cookie- cutter PT clinic just because they take your insurance, while Berman Health Club members are cruising into the future with cutting-edge care? Picture this: a bright red 1908 Model T roaring down the road, wind blowing through Jenni’s hair, and a grin on my face from ear to ear. That’s the energy and excitement of what we’re building here, and I hope you’re along for the ride.
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WAVE GOODBYE TO FLABBY ARMS A Fun Formula for Leaner Limbs
Are you ready to wave goodbye to stubborn flabby arms? Your metabolism slows down as you age, making it harder to keep muscles in shape, but toning and strengthening your arms helps with everyday tasks and can boost your confidence and well-being. With the right moves, properly sized weights, and a solid workout plan, you can see real changes in how your arms look and feel. Get ready to flex your way to fitness with these tips for leaner limbs.
on your upper-body strength, but if you are unsure or a beginner, grab the lowest weights available and work your way up. A set of 4-pound weights is a great place to start for bicep curls or shoulder exercises. Dance, Dip, Repeat Losing overall body weight will ultimately help you slim down your arms, so it’s essential to include a variety of exercises in your routine. Along with weighted moves, like lateral raises and triceps extensions, incorporate regular cardio into your week. Activities like biking, running, dancing, and swimming help elevate the heart rate to burn calories. Aim for at least 150–300 minutes of moderate intensity exercise weekly. If you work on your arms at least three days a week, giving yourself 1–2 rest days between each, you can see results in just six weeks.
Feed Your Muscles Your health is multifaceted, and
Start Light, Lift Right Adding arm workouts to your workout, such as lifting light weights, will help build muscle and reduce overall body fat, leading to a more toned and defined appearance. But you could do more harm than good if you choose dumbbells that are too heavy for you. The right size depends along with exercise, you should eat a healthy diet, stay hydrated, and get the proper amount of sleep. Drinking enough water can help you feel full longer, aiding in weight loss. Adding more fiber and protein to your diet can also keep your appetite under control and encourage muscle mass to stick around. Though you can’t just snooze your way to slim arms, getting a full night of sleep is vital in regulating your appetite and supporting weight loss. The Truth About ‘Negative-Calorie’ Foods Why Carrots Won’t Burn Fat (But Are Still Worth It)
Let’s talk about a rumor that’s been chewing its way through wellness circles for years: the idea that certain foods, like celery or lettuce, burn more calories to eat and digest than they contain. People like to call them “negative-calorie” foods. Eat enough of them, and voilà, you’re burning calories by snacking. Sounds too good to be true, right? That’s because it is. While it might feel satisfying to think that munching on crunchy veggies is a secret fat-burning hack, science says
greens don’t defy the laws of biology doesn’t mean they aren’t nutritional powerhouses. They’re hydrating, fiber-filled, and packed with essential vitamins and minerals. Carrots, for example, bring a hefty dose of beta-carotene, while tomatoes deliver vitamin C and disease-fighting carotenoids. Instead of focusing on the calorie math, the better strategy is to build meals and snacks around these wholesome, naturally low-calorie foods. They’re not magic, but they help you feel full and satisfied, leaving less room for the processed, calorie- heavy choices. So, skip the gimmicks and enjoy these fruits and veggies for what they are: delicious, nourishing, and a smart part of any balanced plate. There may be no such thing as a “negative-calorie” food, but choosing vibrant, nutrient-rich options will always be a positive move for your health. After
otherwise. Every food has calories, even the ones that barely make a dent in your daily total. Chewing and digesting burn a small amount of energy, but not nearly enough to outweigh the calories found in even the lightest foods.
Celery might be mostly water, but it still offers energy, not to mention potassium and fiber.
But here’s where the real truth gets exciting: Just because foods like tomatoes, carrots, and leafy
all, the best “diet” fuels your body, satisfies your taste buds, and makes you feel good from the inside out.
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OR CRUSHING YOUR MOTIVATION? Is Your Smartwatch Helping You Crush Goals …
TAKE A BREAK! chasing generic benchmarks, and create alerts that feel supportive, not punishing. • Check data context and observe trends over time rather than obsess over daily ups and downs. • Measure impact by asking, “Does this encourage me to be more active and feel proud?” If it’s more stress than it’s worth, consider stepping back. • Protect your data, review privacy settings, and research how your device handles health information. The Bottom Line When they help, smartwatches turn workouts into engaging, measurable achievements. They can nudge you off the couch, track your progress, and offer health insights beyond exercise, like sleep or stress. On the other hand, they can trigger feelings of failure, promote unhealthy comparisons, or lead users to fixate more on screens than sensations. Using Your Smartwatch Wisely • Set personal goals rather than
You strap on your smartwatch before every workout, trusting it to track your heart rate, count your steps, and celebrate your calories burned. But here’s the catch: Is it actually helping or silently sabotaging your fitness efforts? The Case for Smartwatches First, smartwatches can be powerful motivators. A broad review of fitness- tracker studies found that using them generally boosts motivation and increases physical activity, especially among people who are already inclined to exercise. Features like step goals, alerts to move, badges, and challenges create a sense of structure and accountability that can turn daily movement into a game. These wearables also offer real‑time physiological feedback. Reliable heart‑rate sensing (especially during steady cardio), GPS tracking for distance, and even sleep analysis give Slow Cooker Brisket INGREDIENTS • 1 (1-oz) envelope onion soup mix • 1 tbsp brown sugar • 1 1/2 tsp kosher salt • 1/2 tsp ground black pepper • 1 3-lb piece of beef brisket (flat cut)
you the data to fine‑tune workouts and recovery habits. Where They Can Backfire For some, the numbers can become a source of stress. If the daily totals fall short or your progress plateaus, it’s easy to feel discouraged, anxious, or even unmotivated. And for older adults or users less passionate about exercise, this pressure sometimes leads them to ditch the device entirely. Plus, accuracy issues can skew the data. Optical sensors may misread heart rate during fast or uneven motion. One study flagged error- prone heart-rate variability readings, especially during movement, though newer algorithms can help correct this. Moreover, privacy can be a potential concern. Many devices collect sensitive health data, which is often stored in the cloud and may be shared or misused without complete transparency.
• 1 lb carrots, peeled and cut into 2-inch pieces • 1 lb baby golden potatoes • 3 celery stalks, cut into 1-inch pieces • 1 large sweet onion, cut into 8 wedges • 2 1/2 cups beef stock • 2 tbsp Worcestershire sauce • 2 tbsp cornstarch
• 8 fresh thyme sprigs • 8 whole garlic cloves • 2 bay leaves
DIRECTIONS
1. In a small bowl, combine soup mix, sugar, salt, and pepper. Sprinkle over brisket. 2. Place meat, fat cap side down, into an 8-qt slow cooker. 3. Top brisket with thyme, garlic, bay leaves, carrots, potatoes, celery, and onion. 4.Whisk stock, Worcestershire sauce, and cornstarch until fully dissolved. Add to slow cooker. 5. Cover and cook on high for 5–6 hours until tender. 6.Remove to a cutting board, fat side up. Remove thyme and bay leaves. 7. Thinly slice brisket against the grain. 8.Serve with vegetables, drizzled with gravy from the slow cooker.
Inspired by ThePioneerWoman.com
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INSIDE THIS ISSUE
1. Be Proactive: Milestones in PT Care
2. Arm Yourself With the Right Moves The ‘Negative-Calorie’ Food Fantasy Debunked
3. The Best — and Worst — Thing for Your Fitness Slow Cooker Brisket
4. Flexitarian Gets the Celebrity Treatment
Hollywood’s Mostly Plant-Based Movement Flexitarian Goes A-List
Some celebrities go vegan overnight, while others ease in. That second group has been getting bigger lately, with more stars calling themselves flexitarians — those who eat a mostly plant-based diet. The reasons for the shift vary. Some think about the environment, while others focus on health or animal welfare. For Kevin Hart, it started as a way to feel better. He’s now an investor in Beyond Meat, runs a vegan fast-food chain, and still discusses the benefits. Kim Kardashian says eating mostly plant-based meals helps her manage psoriasis, and she’s known to keep vegan tacos in her meal rotation. Harry Styles is a pescatarian and has skipped meat since 2020. He once famously turned down a chicken nugget a fan offered at a concert, tossing it back and telling the crowd he doesn’t eat meat. Cardi B has thought about it, too, especially to help her digestion, but admits giving up meat is hard. Leonardo DiCaprio, a longtime proponent of environmental causes, invests in plant-based companies to promote sustainability, although he hasn’t fully committed to veganism. Serena Williams goes vegan during tennis season to train
alongside her sister Venus, who’s been
eating a vegan diet for years. Chris Hemsworth once went vegan while filming a Marvel movie and found he could keep his muscle mass without steak.
Some have made plant-based eating a side project. Drew Barrymore became the “Chief Mom Officer” for Quorn. Katy Perry says she’s almost completely vegan, and her former partner, Orlando Bloom, is mostly there, too. Idris Elba and Clint Eastwood have promoted plant-based food for health and environmental reasons, while Snoop Dogg has been a big public supporter of vegan brands. Flexitarian or not, these choices make a difference. Cutting back on meat lowers your carbon footprint and can improve your health. It’s also a way to support a growing movement without going cold turkey. And if Hollywood’s most meat- loving action stars and pop icons can trade a steak for tofu now and then, maybe the rest of us can, too.
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Keep Moving — Feel Amazing!! BERMAN HEALTH CLUB: Helping Seniors Transform Into Ultimate Boomers Since 2015
3. Standing up with straight knees, can you bend over and touch your toes? 4. Are you able to walk comfortably for 60 minutes? 5. Do you have any back, hip, or knee pain? CHEMICAL 1. Do you experience any brain fog or issues with memory or focus? 2. Do you regularly get 6–8 hours of quality sleep, and do you wake up feeling refreshed? 3. Do you take naps or experience energy crashes after meals? 4. Do you experience any bloating, heartburn, constipation, or diarrhea? 5. Are you currently taking any blood pressure or cholesterol medications and want to get off them? So, I’ll leave you with this question → Do you check all 10 boxes? Or is there something on here that surprised you? Or do you have “a really good excuse” for one of these boxes not to be checked? At the end of the day, for 99% of you reading this, all 10 of these items are 100% in your control. Yes, all 10 can be positively affected with the proper plan of attack, and if you don’t plan on dying in the next year , why not plan on joining the elite club of the Berman Health Club Ultimate Boomers!! Call me right now before the holiday chaos so we can make a solid plan of attack!!
Over the years, Jenni and I have found a few commonalities among those seniors who appear to defy the aging process and never seem to slow down, which has helped us to identify what variables are most likely to predict maintaining a high quality of life into your 70s, 80s, and even 90s. Said differently, Jenni and I have found the secret recipe needed to help you feel 60 when you turn 80, as opposed to most people feeling the opposite. It really comes down to 10 things: 5 physical (Jake) and 5 chemical (Jenni) PHYSICAL 1. Can you stand on one leg (both sides) for 60 seconds? 2. Can you get down on the ground and back up again without using your hands?
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Stimpod & EMTT: Next-Level Healing for Inflammation & Stress
At Berman Health and Wellness, we know true healing happens when we look beyond symptoms and address the root cause. Nutrition is always the foundation, but sometimes your body needs an extra boost. That’s where Stimpod and EMTT (Extracorporeal Magnetotransduction Therapy) come in. We are now offering these incredible add-ons to your longevity within the PT/Regen Department! Simply put, Stimpod uses gentle electrical signals to “wake up” nerves and calm pain. Think about this like rebooting your computer — it is rebooting your nerves and waking up nerves that have not worked efficiently in years. EMTT uses magnetic energy to recharge cells and reduce inflammation. This basically kills the inflammation inside and resets your cells (the little things that allow you to live). Together, they help your body heal more efficiently.
and heal your gut long term without fixing the cortisol curve! By the way, they can also help with Overactive Bladder. :) Stimpod and EMTT even help reduce oxidative stress (“rust” inside the body) and improve methylation — a key process for detox, hormones, and mental health. And here’s the best part: Regenerative therapies work best when paired with nutrition. At our practice, we guide you through: • Balancing blood sugar with protein every 2–3 hours • Avoiding food sensitivities that trigger inflammation • Getting adequate protein to rebuild tissue and support hormones • Eating the right mix of protein, fats, and carbs to fuel energy and metabolism
The best part: Stimpod and EMTT are both QUICK, non-surgical, non-medicated, and painless!! Why does this matter? Because chronic inflammation fuels many struggles — autoimmune conditions, gut problems, fatigue, hormone imbalance, and poor sleep. When inflammation is lowered, your body can finally focus on balance and repair. These therapies also support the stress response by regulating cortisol. That means better sleep, improved mood, and less irritability. By the way, when cortisol is more controlled, blood sugar is better, and the gut is healthier! You really cannot improve blood sugar control
When you combine smart nutrition with Stimpod and EMTT, you give your body inside-and-out support for healing. Said another way, Stimpod and EMTT are not magic in the sense that they work on their own. It is vital to pair these regenerative treatments with your gut healing (and blood sugar stabilizing) nutrition protocol!
If you’re dealing with gut issues, autoimmune conditions, fatigue, or poor sleep, know this: Your body can reset and heal when it gets the right tools. Nutrition is step one. Regenerative therapies help take it to the next level. –Jenni Berman PA-C, ABAAHP, CPT, CNS
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