Take a look at our December newsletter!
DECEMBER 2023
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ENJOY THE HOLIDAY SEASON
And Live Stronger in the New Year
It’s the most wonderful time of the year! Santa is coming! Cooler nights and an occasional Florida fire in the fireplace make for some great “winter” feelings. Those of you who have been in my world for a few years now likely remember that Christmas is the biggest holiday in Jenni’s family, and it was actually in our prenup that we’ll always be in Jacksonville with her family every Christmas, non-negotiable! I say this jokingly, but I’m serious. And I’m completely okay with it! Jenni’s parent’s house is big enough to accommodate all of us, and they have an actual fireplace! Plus, it’s typically 10 degrees cooler in Jacksonville than in Naples around Christmastime, so that makes it even better! This year, we are looking forward to Christmas because Stella is finally old enough to start understanding the whole Santa story. She’s even been saying periodically throughout the year: “I better be good because Santa’s watching me.” Last year, she didn’t really get the whole magic of Christmas morning, but this year, I’m sure it will be different. The true test will be if she cries again when it’s time for pictures with Santa! Another thing I’m really looking forward to this Christmas break is playing golf with my brother-in-law Daniel. Daniel is the one who ultimately convinced Jenni to go out with me on a first date back in college, and we are still great friends to this day. We both can go out and shoot a great round (for us) in the low 80s or have a complete meltdown and shoot triple digits (pending how many refreshments make it in our hands …). But somehow, we are within a shot or two of each other going into 18, and it always comes down to the wire. So, this friendly little brotherly rivalry is by far a highlight of our Christmas break. And that’s what I think Christmas is really about: spending time with family members and truly enjoying the moment. So often, we can get caught up in buying and getting presents that we lose track of what we really should be focusing on — quality time with loved ones. We take for granted that those who are in the room with us will be there next year, and as life has taught us all by now, that’s not always true. So, this holiday season, make sure you take
time to enjoy the little moments. I know I will, especially with my girls!
Shifting gears slightly, the New Year is right around the corner and another year will be behind us. Will you be stronger and more mobile come January 2024 than you were in January 2023? Or will you be like the vast majority of the population who will be weaker, less flexible, less mobile, and overall “older” than they were a year ago? Did you make the conscious decision to raise the red flag and attack gravity and refuse to slow down OR did you take the victim mentality and blame it on “getting old”? Every year, I see some of my loyal clients come back to Naples for the season who seem to never age, 70- and 80-year- olds who move and live like they’re still in their 50s. And without fail, every year, I see some come back who look like they’ve aged five years over six months. And believe it or not, the people who don’t age have one thing in common: MOVEMENT! They can get up and down off the ground, go up and down stairs without relying on hand railings, put their shoes and socks on without needing slip-ons or Velcro, and simply get outside and enjoy nature. And my clients who age five years in six months typically can’t do any of those things — because they haven’t been moving! All that prelude leads me to one of my favorite quotes: “He who rests, rots.” Said differently, you don’t get old and stiff; you get still, then old! I don’t care how numerically “old” you are; your body has the ability to get stronger and more mobile till the day you die. The ONLY limiting factor is between your ears. And if you don’t plan on dying in the next 12 months, why wouldn’t you want to be stronger and more mobile a year from today? Live in denial all you want; I see it every single year. At least one of my clients completely defies all “aging logic” and bounces back from a severe injury or surgery to be better than they had been the previous 5–10 years. Every year, my
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Now that Thanksgiving is in the rearview mirror, we can turn our attention toward Christmas and New Year’s Day! Over the next few weeks, many of us will travel across the country to visit loved ones to celebrate the holidays. This is easily one of the busiest times of year for travel, as AAA estimated that more than 112 million Americans traveled during last year’s holiday season. This year looks to be equally busy. Traveling during the holidays can be hectic and frustrating. It takes planning and a little luck to ensure everything goes as smoothly as possible. You might need to deal with more traffic or longer lines at airport security, but you can make this situation easier by implementing some helpful strategies. Here are some tips to help you reach your destination with as little stress and trouble as possible, regardless of your mode of transport. Heading to the Airport There’s no secret strategy to help you get to your terminal quicker or ensure you make your connecting flights on time. You could enroll in TSA precheck, but there’s no guarantee it will be faster during the holidays. Your best bet is to arrive Winter Travel Tips, Hacks, and Reminders! Make Your Journey Merry and Bright
at the airport early enough to check your bags, make it through TSA, and board your flight with ease. One of the most frustrating situations any frequent flyer can experience is lost or damaged luggage. Suitcases aren’t cheap! If you ever grab your luggage from the carousel and notice it’s damaged or scuffed, do not leave the airport. Instead, go to baggage services and explain the situation. They will gather your information before directing you to a link where you can choose a new suitcase to replace the broken one. If the bag is lost, you will need to fill out a claim as well, although it will likely be a couple of weeks before the airline considers your bag truly lost. Traveling by Car For many families, it’s tradition to pack the car full of gifts and visit the grandparents for the week or a long weekend. It’s a family road trip! Driving in the winter comes with more challenges than any other time of year. Before leaving the house, pack an emergency kit to keep you and your family safe if you get caught in a blizzard. Stock your vehicle with blankets, flashlights, water bottles, basic car maintenance tools, and kitty litter to help free your car from the snow. If you get stuck, turn on your ignition every hour for 10 minutes to warm up the car, and switch on your lights for visibility. Do not get out of your vehicle to look for help! You could get lost and end up in more danger. Traveling during the holidays isn’t only stressful for the travelers but for everyone working as well. Whether you’re traveling by plane, train, or automobile, consider purchasing some treats or gifts to give to those who are working the holidays. Sharing them with your flight crew or the attendant at the terminal will bring a smile to their face and could even result in them doing something nice for you. Hotel workers, gas station attendants, and retail employees are some of the many people who work diligently throughout the holidays and could use some extra recognition. The holiday season is full of joy and excitement. Don’t let traveling take the fun out of your experience!
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The Surprising Science Behind Your Shaky Muscles
Imagine you’re running through a basic exercise routine. You feel good, so you push yourself harder than usual — and your muscles suddenly start shaking! Every athlete has experienced that moment of panic when tremors hit. But have you ever wondered why your muscles shake? The answer is more complicated than you might think. Shaking muscles can mean at least three things: You’re underprepared for your workout, pushing yourself too hard, or breaking new ground and building muscle! To figure out which option explains your scenario, ask yourself these questions: 1. Did I drink plenty of water today and get at least seven hours of sleep last night? If not, your muscles could be shaky because of dehydration or fatigue. 2. Am I doing a new exercise? If you’ve never done a jump squat or bench pressed 200 pounds, Continued from Cover ... team helps someone avoid assisted living and regain their independence. At least once a month, I help a golfer avoid retiring from the game due to aches and pains and actually get them back to playing a competitive game again. So, I’ll leave this thought with you this holiday season as you’re watching your kids and grandkids enjoying their youth. What do you want your physical life to look like next year? Are you going to be able to get down on the ground and play with your grandkids? Or are you going to watch from the comfort of your recliner? Do me a favor and email me what you decide
you’ll probably feel shaky the first time you try a full set. That’s because your body is adjusting to the new motions at a cellular level. Simply put, when you start a workout, your muscle fibers tell your muscle cells whether to contract or relax — and those fibers can get tired of doing their job. When one fiber becomes fatigued, your body adjusts to rely on another. Trying something new (essentially, asking your fibers to give new directions) can confuse your body and delay the tradeoff, making your muscles shake. 3. Am I pushing myself harder than I ever have before? When you amp up the intensity of your workout, your body will often do more muscle fiber “tradeoffs” than usual because you’re demanding more output. When too many tradeoffs happen at once, that can make your muscles shake.
Muscle tremors aren’t always a bad sign. If you’re trying a new exercise or pushing for improvement, they’re part of the learning process! However, if you’re struggling with exhaustion or dehydration, or you think you’re overworking yourself, shaking can be a red flag. Consider reducing the intensity of your workout or taking a rest day. When in doubt, discuss the issue with a physical therapist, especially if you’re recovering from an injury.
SKILLET CHICKEN POT PIE Inspired by TheModernProper.com
INGREDIENTS
DIRECTIONS
• 1/2 cup butter • 1 cup chopped onion • 1 cup sliced celery • 2 cups sliced carrots • 1/2 cup flour • 1 tsp salt • 1/2 tsp pepper • 1/2 tsp celery seed • 1 tsp garlic powder • 1 cup milk • 2 cups chicken stock • 2 cups peas • 4 cups cooked chicken • 1 package frozen puff pastry, thawed • 1 egg
1. Heat oven to 425 F. 2. In 12-inch cast-iron skillet over medium heat, melt butter, then add onion, celery, and carrots. Sauté for 5 minutes. 3. Add flour, salt, pepper, celery seed, and garlic powder to pan and stir. Sauté for 2 minutes. Slowly incorporate milk. 4. Add stock and bring to a simmer, whisking until mixture thickens. Add peas and chicken. 5. Roll out pastry sheet into 16-inch square
so I can help hold you accountable!
on floured surface. Cut into 3-inch squares and place overlapping onto chicken mixture.
–Dr. Jake Berman
6. In a small bowl, whisk egg with 1 tbsp water. Brush egg over pastry and place in oven for 25 minutes or until golden and bubbling.
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1. Enjoy the Holidays and a More Active Life 2. Your Ultimate Holiday Travel Guide 3. Why Your Muscles Shake During a Tough Workout Skillet Chicken Pot Pie 4. A Truck Driver’s $14,000 Christmas Miracle INSIDE THIS ISSUE
Truck Driver Received an Emotional Secret Santa Surprise
When truck driver Carl opened his trailer door to a news crew in 2022, he did not appear to be in the mood for company. The 72-year-old East Idaho resident initially seemed standoffish and skeptical of the unexpected correspondent and his camera, asking several questions about why they were visiting him. But when reporter Nate Eaton handed Carl an early Christmas gift from “an anonymous person,” he warily relented and invited the crew inside. When he opened the gift box, Carl found a stack of gift cards inside. He appeared surprised and puzzled, so Eaton explained that four gift cards were worth $500 each for gas for his truck. Another $2,000 was included on four additional cards from a local supermarket so he could purchase groceries. In shock, Carl responded, “Holy crap!”
He began to tear up at the unexpected generosity and shook the reporter’s hand in gratitude when Eaton announced he had one more surprise left. He then handed Carl a cashier’s check worth $10,000 to spend however he wanted. “Thank you so much,” Carl replied emotionally before trailing off, “You don’t know …” It’s unclear how East Idaho News and their Secret Santa chose Carl as the subject of this generosity, but the selection was no accident. Carl had lost a leg above the knee 37 years prior but still worked four days a week at age 72, sometimes clocking 14-hour days. He’d also suffered more recent setbacks; his wife died from a brain aneurysm in 2010. Meanwhile, he had three COVID-19 infections in less than three years. Despite worsening health and pain
caused by his amputated lower leg, Carl continued to begin work at 2 a.m. while also making time to attend his grandchildren’s sports games. Carl explained the gift meant he could finally retire. He repeatedly requested the identity of his Secret Santa, but East Idaho News refused to say. So, Carl instead thanked his anonymous gift-giver through the camera. His hard exterior melted away, leaving only gratitude and awe behind. In his last words in the broadcast, Carl promised to “pay it forward” by finding a way to help someone else.
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If you buy a gift for someone who HAS been with us before, we will give you 50% in Berman Inc. credits. (Buy $100, get $50 in credits. Buy $500, get $250. Buy $1,000, get $500. Limit of $1,000. ) If you buy a gift for someone who HAS NOT been with us before, we will match Berman Inc. credits. (Buy $100, get $100 in credits. Buy $500, get $500. Buy $1,000, get $1,000. Limit of $1,000. ) THE GIFT OF GIVING
PACKAGE OFFER If you buy any of our packages, you’ll get 25% off ALL retail products AND a FREE Better Strength & Balance Bundle. BERMAN GOLF TEE SHOT TRANSFORMATION OFFER
If you buy the Tee Shot Transformation for
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Genetics: Are They Your Destiny?
Genetics: The Scientific Study of Genes and Heredity. More specifically, genetics govern how certain traits are passed from parents to offspring as a result of changes in DNA Sequence. DNA carries our genetic information. Genes are a SEGMENT of the DNA.
are not balanced, vitamin levels are not normal, and inflammatory markers are high. Our food, sugar, alcohol, stress, sleep, hydration, and movement impact our gut health (and actually A LOT more affect it, but these are the primary surface-level things we need to discuss). Even just this short list can take hours to work through and discuss. To learn more about how food impacts our immune system and autoimmune disease, read this whole article on Blog 27 at BermanPT.com/blog . You may tell me, “I don’t have any gut issues. I don’t react to any foods. I can eat everything.” But after we talk for a few minutes, I am sure I could pick out at least three inflammatory symptoms you are having that you didn’t even know you had resulting from the food you are eating. Inflammation is systemic , meaning it does not discriminate and can occur head to toe, inside and outside of the body. By the way, sugar (in the way of simple carbohydrates or simple sugars) is JUST as inflammatory. Our body should regenerate 330 billion cells every night if we are getting restful sleep. If we are not getting proper recovery time, our healthy cells are not recovering. This increases our risk for inflammatory responses and can turn on certain genes, which can increase our risk for autoimmune disease and slower metabolism. Our body is made of approximately 60% water. Not only can dehydration reduce our metabolism by 30%, but it can also express inflammatory genes! Research says that stress is 90% of the root cause of 90% of autoimmune diseases. You might think, “I really don’t have much stress.” You may not have much emotional stress, but you may have significant internal stress you don’t even know you have! This must be assessed and addressed for healing. Even further, environmental factors, genetically modified organisms, medications, and toxins can also expose
Have you heard or have YOU said any of these comments: “I have bad genetics.” “We have a family history of … so, I am doomed.” NEWS FLASH! Your genetics and your family history are NOT your destiny!!
Thanks to gene regulation, YOU are actually in control of YOUR body and YOUR destiny! This is hard to believe if you have never heard of
it, but we actually have the ability to turn our genes ON and OFF!
AUTOIMMUNE DISEASE When your immune system cannot differentiate
between healthy tissue and harmful antigens, antibodies (inflammatory markers) are created to essentially attack us internally. These antibodies attack your organs, causing these symptoms: eczema, headaches, fatigue, joint pain, stomach pain, weight gain, poor sleep, cravings, etc.
Autoimmune disease is reversible. Autoimmune disease is avoidable. Autoimmune disease is not your destiny. HOW DO I CONTROL MY DESTINY? We have a lot of control over our gene expression (epigenetics) or the ability to turn our genes on and off.
certain genes. REMEMBER
Even if a gene has been exposed and a disease or disorder has evolved, the majority of the time, we have the ability to reverse this, too! Learn the NEXT STEPS to assessing your genes and reversing disease! Learn more by reading Blog 27 at BermanPT.com/blog.
Our gut health has to be our primary focus. A lot of times, our “gut” is called our “second brain.” One functional medicine doctor I have been working with says the gut is actually the FIRST BRAIN because of its impact on our actual brain. If our gut is unhealthy, our hormones
–Jenni Berman PA-C, CPT, CNS, CICI OWNER BERMAN HEALTH AND WELLNESS
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