Check out our December newsletter!
DECEMBER 2025
BERMANPT.COM | 239-431-0232
ARRIVING AT 80 FEELING 60? IT’S POSSIBLE WITH THE BERMAN HEALTH CLUB
Wow! December is here, and what a wild ride this past quarter has been! So much has happened over the last three months that it feels like we’ve been living in a nonstop whirlwind. The biggest highlight? Walker is officially ONE! That means we now have a 5-year-old, a 2-year-old, and a 1-year- old … which still sounds crazy to say out loud. The amount of fun we’re having at home and on our adventures has been mind-blowing. The best part is watching all three kids grow into their own unique personalities. I know I’ve said it before, but it still amazes me how three little humans from the same parents can be so completely different. Stella is really getting into the groove of kindergarten and seems to come home every single day showing new growth and maturity. I keep finding myself looking at her, thinking, “Wait, what did you just say?” Vera, of course, is doing everything she can to keep up with her big sister. Talk about a parrot. Nearly everything Stella does, Vera tries to copy, which is helping her develop and advance so much faster than Stella did at that age. And then there’s poor Walker, although, truthfully, he loves it. That little guy gets fought over more than any toy in the house! I’m constantly walking the line between being overprotective (“He’s a real baby, not a doll!”) and letting them figure it out, knowing he’s going to be the toughest one of the bunch. He has to be! He might wear pink and play with baby dolls, but I’d bet money he’ll be the last one to cry when things get rough. With everything that has happened over the past few months, it has been hard to take a step back and truly reflect on
all that we’ve accomplished. Thankfully, we were able to sneak away to Franklin, Tennessee, for Thanksgiving to visit Jenni’s sister and her family, which gave us a few much-needed minutes of R&R. I’ll tell you what, out of all the places I’ve been in the Southeast, there’s something special about Franklin. Being there in late November, when the temperature drops and the leaves start to fall, is something I look forward to all year long. I’ve even “threatened” Jenni a few times that I’m going to open a satellite location up there just so I can spend more time there. So, if there are any interested investors reading this … shoot me a text and let’s talk (wink wink). Switching gears, as we wrap up 2025 and the holiday season, I want you to pull out those objective measurements I asked you to write down back in January. Remember the example I gave? “How many air squats can you do without stopping?” If your answer in January was 15, I challenged you to reach 50 by the time January 2026 rolled around. Now, be honest with yourself: Did you actually write something down? And are you on track to hit that goal? Chances are that 99% of you will say no. Why? Because holding yourself accountable is incredibly difficult, almost impossible. Which means, for most people, you can’t honestly say you’re objectively stronger today than you were a year ago. I hope that stings a little because right now, most of you are taking it easy, blaming the holidays, family in town, travel, and all the other “reasons.” You’re telling yourself you’ll start fresh in January “once things calm down.” Well, I’m here to tell you that’s BS! Time doesn’t stop
just because we’re busy. Before you know it, five years will have flown by, and you’ll realize you’re nowhere near as strong as you once were. The truth is that the older we get, the more damaging those few “weeks off” become to our bodies. That’s exactly why Jenni and I created The Berman Health Club (BHC). We’re on a mission to help seniors transform into ultimate boomers, meaning no physical restrictions and the ability to live a full, active, amazing life! We modeled it loosely after The Blue Zones Project … then took it up 10 notches. Because honestly, who cares about living to 100 if you can’t get on the pickleball court or swing a golf club anymore? Just in the past three months, our founding BHC members have reported an average of 2 8% less brain fog, 33% better sleep quality , and — drumroll please — a 42% decrease in daily aches and pains! It’s no surprise that every single one of them has increased their activity levels, whether that’s golf, pickleball, or walking down Fifth Avenue. So, imagine this: If that’s what they’ve achieved in three months, what do you think these same members will be reporting a year from now? With that being said, I’ll end with this: This game called “aging” is F-ing hard. So, why on earth would you want to do it alone? Jenni and I are absolutely obsessed with cracking the code to arrive at 80 feeling 60 — and yes, I’ll admit, it’s partly for selfish reasons. My mom isn’t far from 80, and I’m determined to do everything I can to keep kicking her
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When a migraine or headache hits you unexpectedly, the throbbing pain can bring your day to a screeching halt, making even the easiest tasks feel impossible. What if you didn’t need to reach for the medicine cabinet or curl up in bed? What if you could stretch your way to relief? Physical therapy isn’t just for sore backs or weak knees. PT can reduce migraines and their side effects. No matter your fitness level, a physical therapist can walk you through exercises to get past the brain fog. Ready to reclaim your headspace? Let’s get moving. Why does your head really hurt? Headaches happen when the pain nerves in your face, neck, or head are irritated. Some of the most common causes include a pinched or pulled nerve, temperature or environmental causes like chemicals or burns, and the most likely culprit: tension in the neck or upper back. Physical therapy is an excellent method to discover the root cause of the headache, such as pressure on the nerves. A physical therapist can create a treatment plan and routine designed to ease recurring migraines by focusing on postures and activities causing the problems. They can determine exercises to create better posture and movements. Try targeted moves for migraine triggers. Physical therapy is never a one-size-fits-all solution; it’s customized based on your body, needs, and the specifics that may be causing your migraines. The goal is to target the triggers for your headaches, Beat the Brain Fog PT’S PATH TO A HEADACHE-FREE LIFE
real game-changers. Moves that focus on improving muscle strength, endurance, and mobility in areas like your face, head, and neck help to resolve tension leading to headaches. Think of moves like chin tucks, shoulder blade exercises, and yoga. A physical therapist can also use hands-on techniques, such as massages, on your muscles and joints to alleviate pain. Stress is also a significant source of migraines, so your PT will likely teach you relaxation methods. Deep breathing or progressive muscle relaxation techniques can help you manage physical and emotional stress so they don’t become a headache. Can PT help you? Everybody is different, but if you experience headaches or migraines regularly, physical therapy could be an effective option for you. Some of the most common triggers for headaches are perfect opportunities for PT to come in and correct. If you are recovering from a concussion, have poor posture, are dealing with tight neck tissues and muscles, or have any skeletal misalignments, PT is particularly useful. When you start your physical therapy journey to headache relief, your team will work to identify what’s triggering the migraines and guide you through exercises and treatment to provide you with real relief without relying entirely on pain medications.
With physical therapy, you can shake off that headache haze and get back to living your best pain-free days. Peace of mind is just a few stretches away.
reduce their frequency, and address the pain when it’s impacting you most. Regular exercise, like strength training and aerobics, is essential to your PT plan because it improves
overall health. But the exercises tailored to
your headache triggers are the
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WHAT’S REALLY HAPPENING INSIDE YOUR JOINTS CRACKING THE MYSTERY
Is it bad for you? Despite warnings from parents and grandparents, cracking your joints isn’t linked to arthritis. In fact, studies have found no evidence that habitual knuckle-popping damages joints. One famous doctor even cracked the fingers of just one hand for more than 60 years as a personal experiment and found no adverse effects compared to his other hand. That said, cracking isn’t always 100% innocent. If the noise is paired with pain, swelling, or stiffness, that could indicate an underlying problem, like arthritis, cartilage wear, or ligament irritation. Joints make noise for other reasons. Not all joint sounds are bubble-related. Sometimes, tendons or ligaments snap as they slide over bony structures. Knees can
Most people have experienced it: You stretch in the morning, bend your knees after sitting too long, or crack your knuckles during a meeting, and suddenly you hear a pop! The sound is so familiar that we barely notice it, but it sparks curiosity. Why do our joints make these noises, and is it something to worry about? What’s the science behind the pop? Synovial fluid, a slick liquid that cushions and lubricates our joints so bones can glide smoothly, is the main culprit. This fluid also contains dissolved gases like nitrogen, oxygen, and carbon dioxide. So, when you pull, twist, or bend a joint, the space inside the joint capsule suddenly expands. That drop in pressure forces the gases to form a bubble, a process called cavitation. The “pop” we hear comes from the quick formation and partial collapse of that bubble. Why can’t you crack again right away? Have you ever noticed that after cracking a knuckle, you can’t immediately repeat it? That’s because your joints need a refractory period. Gases usually take 15–20 minutes to dissolve back into the synovial fluid and reset the system for another crack.
grind or crunch when cartilage thins, a sound known as crepitus. Shoulders and hips might click as muscles or connective tissues shift during movement. These sounds aren’t always harmful, but if cracking a joint causes discomfort, it’s wise to consult a health care professional.
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Crispy Prosciutto and Cheese Sliders
butt younger every single year! She’s such a huge part of our lives and a big reason we’ve been able to go as fast and as far as we have this past year as a family of five. Because of this, we’re constantly searching for the latest and most effective holistic treatments to promote longevity, first for her and ultimately for everyone who follows behind her. What that means for our Berman Health Club (BHC) members is simple: You’ll always have access to the most advanced, results-driven modalities to give you the best chance of arriving at 80 feeling 60. As my longtime client Doug put it last month, “I want to keep going 100 MPH and then just hit a wall one day — none of that long, dragged-out BS.” So, if you want to join the group of seniors who are defying the aging process, make sure you turn the page to learn more about our Berman Health Club options!
INGREDIENTS • 3 oz thinly sliced prosciutto • 1 package dinner rolls, halved lengthwise • 1/4 cup fig preserves • 3/4 cup shredded fontina cheese • 3/4 cup shredded Swiss cheese
Inspired by HalfBakedHarvest.com
• 1/2 cup melted butter • 2 tbsp Dijon mustard
• 2 tbsp Worcestershire sauce • 1 tbsp chopped fresh thyme • 2 chopped garlic cloves • Black pepper, to taste
DIRECTIONS
1. Preheat oven to 400 F. 2. On a parchment-lined baking sheet, arrange prosciutto and bake for 8–10 minutes. 3. On a separate lined baking sheet, place the bottom halves of the rolls and spread fig preserves over them. 4. Layer with fontina and Swiss cheese. Top with crispy prosciutto. 5. Place the top half of the rolls over the prosciutto and gently press down. 6. In a bowl, mix butter, Dijon, Worcestershire sauce, thyme, garlic, and black pepper. 7. Pour butter mixture over rolls. Cover with foil and bake 10 minutes. 8. Remove foil and bake an additional 10–15 minutes, and separate before serving.
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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 | bermanpt.com Hours of Operation: Monday–Friday 8 a.m. to 5 p.m.
1. Take Advantage of Incredible Age- Defying Possibilities With the BHC INSIDE THIS ISSUE
2. Stretch Away Migraines
3. Why Do Our Joints Snap, Crack, and Pop?
Crispy Prosciutto and Cheese Sliders
4. Rebuilding Muscle With the Power of Protein
Why Protein Is Your Post-Workout Best Friend POWER UP YOUR MUSCLES
Crushing workout after workout might boost your ego, but your muscles need more than sweat to grow stronger. That’s where protein comes in, aka the ultimate repair kit for your body. After you push through squats, lifts, or a killer cardio session, your muscles form micro-tears. Protein swoops in to help repair and rebuild those fibers, and as a result, you not only reduce soreness but also build new muscle! How much protein do you need? Experts suggest that 20–40 grams of protein after exercise is usually enough to give your muscles the boost they need, but the exact amount varies from person to person. And while the old advice was to chug protein immediately after your workout, research now shows the window is much wider, sometimes up to 24 hours! So, don’t stress if you
can’t grab a shake right away. The key is hitting your total daily protein goals. Choose the right protein sources. Not all protein is created equal. Animal- based options like meat, eggs, poultry, and dairy are considered “complete” because they have all nine essential amino acids your body can’t create on its own. Plant-based sources like beans, rice, and quinoa can work, too, but you may need to combine them to get the complete amino acid profile. For example, pairing black beans with brown rice fills that nutritional gap. Get your protein in creative ways. Muscle recovery doesn’t have to be boring! Try blending a smoothie with Greek yogurt, berries, spinach, and protein powder for a refreshing post-workout pick-me-up. Chia seed
pudding made with almond milk, protein powder, and nuts offers slow- burning energy. And don’t forget savory options: hard-boiled eggs, cottage cheese with veggies, or a hearty salad with grilled chicken or chickpeas. All are excellent ways to satisfy your protein needs. When you fuel smart, you can recover faster, reduce soreness, and keep building strength without missing a beat. Your muscles and your next workout will thank you!
4 • bermanpt.com
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Want to Arrive at 80 Feeling 60? Berman Health Club members don’t settle for slowing down. They’re building strength, confidence, and vitality so that when they reach 80, they feel 60.
This is done specifically through addressing three aspects of life: 1. Physical: Your ability to move throughout the day efficiently without fear or limitations. 2. Chemical: No brain fog, full charge of energy all day, zero gut issues, a minimum of seven hours of quality sleep, and ZERO pharmaceuticals! 3. Performance: Performing your “sport” (golf, pickleball, walking, playing with grandkids, etc.) efficiently to remain competitive while avoiding pains and setbacks.
When we focus on optimizing No. 1 and No. 2, it makes No. 3 so much easier and achievable.
Luckily for you, Berman Health Club has cracked the code for you!
BHC is finally a legit one-stop shop, and we have made it as easy as possible for you to succeed in this game called “getting older.” HERE ARE JUST A FEW OF THE PERKS OUR MEMBERS RECEIVE: ✅ Priority Booking – Members always get the first choice of times over non-members! ✅ Exclusive Access – Members-only Q&A dinners and wellness workshops! ✅ Assistance Finding Specialists – Direct concierge connections to trusted providers!
✅ Discounts for Family Members – Extend your benefits to loved ones! ✅ Private Events and SWAG – Enjoy branded gifts and exclusive invites! At the time of this writing, we were only accepting 12 more members at the top-tier level, and three of those spots had already been claimed before I could even send this to print.
If you’re interested in arriving at 80 and feeling 60, you’d better call me TODAY!! 239-431-0232
www.BermanPT.com 239-431-0232
This Holiday Season, Progress Instead of Regress With These 5 Tips!
The holidays are here, full of celebrations, food, family, and fun. But while this season is joyful, it’s also the time when many people unknowingly reverse months of hard work. Research shows that the average person gains 5–7 pounds between Thanksgiving and New Year’s Day. Beyond the scale, many also experience gut inflammation, disrupted hormones, increased stress, and poor sleep, leaving them tired, bloated, and sluggish by January. It doesn’t have to be this way. You can absolutely enjoy the holidays without sacrificing your progress or your gut health. With the right strategy and mindset, you can maintain your energy, support your metabolism, and start the new year ahead instead of behind. HERE ARE MY TOP 5 TIPS TO HELP YOU CONTINUE PROGRESSION INSTEAD OF REGRESSION THIS HOLIDAY SEASON: 1. Start your day the right way. Before you reach for coffee or the leftovers from last night’s gathering, start your morning with 16 ounces of room temperature water. This rehydrates your cells, kickstarts digestion, and supports your liver and kidneys as they process holiday indulgences. Then, within the first hour of waking, have a protein- rich breakfast with at least 30 grams of protein. Think: a protein smoothie, turkey sausage with veggies, or eggs with avocado and greens (or your allergy-friendly equivalent). Protein early in the day balances blood sugar, reduces cravings, and sets your metabolism up for success. 2. Eat a protein-based snack before every event. Heading to a holiday party, office luncheon, or cookie exchange? Don’t go hungry. Have a small protein snack, such as a shake, turkey roll-ups, or a few bites of leftover salmon, before you arrive. This simple habit prevents the “I’m starving” effect that leads to impulsive choices and sugar overload. When your blood sugar is steady and your hunger is controlled, it’s much easier to be intentional about what goes on your plate. 3. Increase cooked vegetable intake and stop skipping meals. Skipping meals to “save calories” for the evening party never works in your favor. It slows your metabolism, spikes cortisol, and leads to overeating later.
Instead, eat balanced meals every 2–3 hours with a protein-dense source (fish, turkey, lean beef, or plant- based proteins) and cooked vegetables at each meal. Cooked veggies are easier on the gut and packed with fiber and phytonutrients that reduce inflammation and support digestion. Consistency, not restriction, helps keep your metabolism and hormones steady throughout the holidays. Quit skipping meals. It does not help you. 4. Lean on accountability and support. No one gets through the holidays perfectly, and that’s okay. The key is having accountability and support so you stay consistent, even when life gets hectic. Schedule your sessions with your dietitian, movement coach, and trainer — yes, all three — weekly. Even partial consistency with guidance keeps you miles ahead of where you’d be alone. A little structure creates freedom and confidence, even when your schedule feels chaotic. 5. Boost energy and reduce inflammation with recovery modalities. If you haven’t tried the anti-inflammatory and energy- boosting therapies we offer in the office, now is the time! Our EMTT, Shockwave, StimPod, and Far-Infrared Sauna treatments help reduce inflammation, enhance cellular repair, and keep your energy and mood balanced throughout the busy season. These are the closest things to an “easy button” for reducing stress on your body while keeping your system strong and resilient. If you haven’t learned about all these amazing options, call 234-431-0232 or email Jenni@bermanwellness.com to ask! The Bottom Line The holidays don’t have to mean weight gain, bloating, or feeling run-down. You deserve to feel vibrant, energized, and in control, even in the busiest time of the year. REMEMBER, IT’S NOT ABOUT PERFECTION; IT’S ABOUT PROGRESSION. Stay hydrated, stay fueled, stay supported, and let’s finish this year stronger than ever from the inside out. –Jenni Berman PA-C, ABAAHP, CPT, CNS
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