Take a look at our November newsletter!
NOVEMBER 2024
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Reflections on Fatherhood and Thanksgiving Plus, Overflowing Gratitude for YOU
Here we go, it’s game time, “baby”! November is here, and the weather has finally cooled off here in beautiful SW Florida, and the Berman family is anxiously awaiting the arrival of baby No. 3. I’m writing this newsletter far before November just in case baby No. 3 is anything like Stella and Vera, who both decided to come early, four weeks early and two weeks early, respectively. Our official due date is Dec. 3; however, it’s possible that baby No. 3 is already here when you read this … Reflecting on these past few months, I realize that it’s been interesting to experience the range of thoughts and emotions that have come with this new addition to our family. On one hand, I’ve always wanted (at least) three kids and have been very excited to finally live out that dream. On the other hand, I can’t help but have random thoughts questioning if I’ll be able to step up to the plate and be the dad my kids need me to be. I hope it’s normal to second- guess yourself in this subject; however, this feeling is new. Either way, there’s no turning back now! With this baby most likely coming this month, this will probably be the first time in the past five years that we will not be going to Franklin, Tennessee, for Thanksgiving, which is bittersweet. Jenni’s sister and her family moved up there from their hometown of Jacksonville; we’ve made the trip up there to spend the holiday in a much more Thanksgiving- type environment where the leaves are changing colors and beginning to fall. There's usually a nice crisp morning temperature outside, which is always nice to experience after living in Naples year-round. My brother-in-law has mastered smoking ham and deep frying a turkey (except for last year …), and it has truly been one of our family trips I really look forward to. This year, however, we have no idea what will happen, so we are tentatively planning on having Thanksgiving dinner in the delivery room! That reminds me: Did you get your guesses in for the baby’s birthdate, delivery time, sex, length, weight, hair/no hair, and names? If not, you better hurry! Jenni is 100% set on this, and this will no doubt be the last baby coming out of her body, so this will be your last chance to play along and see how close you can get to the answers. Throughout this
pregnancy, we’ve had 50/50 guesses for a boy versus a girl, and some hilarious names have been thrown out! I can honestly say that nobody has guessed even close to right what our actual choices are for a girl name and a boy name, so please feel free to throw your guesses into the mix! Switching gears, I want to talk a little bit about business and scheduling with us. If you plan on getting on our schedule, you better do it NOW! This has been the most our phone has rung this early in the season since I’ve been in business. Usually, the phone will start ringing around the beginning to middle of October, with snowbirds trying to get scheduled before they arrive. Welp, this year, it was way faster! This year was the first year we had a waitlist in October! So, I’m telling you this now, and I’m gonna be explicitly clear: If you plan on waiting until January to call and get scheduled, it will be too late. You better call me now so I can plan accordingly and ensure some new random person doesn’t take your spot. Seriously, all my VIPers have priority; however, if you wait too long to call me, my hands will be tied, and you’ll have to sit on the bench. Lastly, I want you to know that I am truly grateful for your business and support over the years. We just celebrated our 9th anniversary, and I had to reflect on where I started next door as a one-man band in a 365-square-foot box to where we are today with three different businesses (PT, Golf Performance, Health and Wellness) in three different locations! I’m grateful that you trust me/us with your health care and that you’re helping make a difference in our community about what quality care actually looks like. If you had told me nine years ago that we would be where we are right now and the number of people we serve, I likely
would have laughed and said it wasn’t possible. Well, it is possible and only possible because of you. Your constant, loyal support over the years is really what has allowed us to grow, and I am truly grateful for it. Happy Thanksgiving!
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Explore the Real Sensory Powers You Didn’t Know Existed Got a Sixth Sense?
Movement Your muscles and joints are like a human radar system that can identify how you occupy space. You can walk down the street without crashing into things and stand still without falling. Your body can tell when to make micro-adjustments to stay upright and move forward. Powerful receptors send information to the brain about the angle and position of your joints and muscles, providing constant feedback on your surroundings and how you must move through them. Time If you want to know the time, look at your body instead of your smartphone. Your body has many internal clocks that signal when
Have you ever felt like you have a sixth sense about things? As it turns out, you have a whole arsenal of senses! From the uncanny ability to detect your body temperature to sensing changes in your surroundings, subtle brain functions are extraordinarily nuanced. Let’s explore the quirky and fascinating ways you experience the world beyond your five senses. Temperature Your body can recognize when you are hot or cold and keep your internal organs at the right temperature. Your body has its own thermostat, a series of nerves in the skin that detect the temperature of your extremities. The brain will then command your body to shiver or sweat to regulate your body temperature.
essential functions should occur. Have you ever woken up before your morning alarm goes off? Your internal time-telling abilities intuitively know when your day starts. Your body also times the rhythms of your blood pressure, heart rate, hormones, and other vital functions. So, next time you shiver in the cold or stroll down a busy sidewalk, you have your body’s built-in sensors to thank. You’re practically a sensory superhero!
STROLL YOUR WAY TO HEALTH
GENTLE EXERCISES TO GET FIT WITHOUT THE FUSS
Ever wish you could get a killer workout without feeling like you’re auditioning for a role in an action movie? Low-impact workouts prove you don’t need to jump, jog, or jostle to get your heart pumping and muscles working. Whether it’s stepping into a fitness routine for the first time or rehabbing an injury to meet your health goals, these three low-impact routines are a gentle, safe way to get in shape. Walking Regular walks have many physical and emotional benefits, such as improving balance, managing weight, and boosting mood. Walking is gentle on your body, and you determine
your pace. If you want to increase the intensity of your walking workout, walk up a hill or use a treadmill at an incline. If losing weight is one of your fitness goals, strive to walk 30 minutes daily. Remember, every step helps! Pilates Pilates focuses on controlled movements, improving core strength, alignment, and proper breathing techniques. Though this low-impact routine is easy on your joints, you’ll still work up a sweat and improve your strength, balance, and overall quality of life. Pilates also helps reduce stress, enhance sleep quality, and increase energy levels! Circuit Training If you want a complete cardio session that’s gentle on your joints and quick to get done, consider creating a circuit training routine. Begin by selecting a series of low-impact exercises like glute bridges or toe taps. You will perform each move for the same number of reps, then move on to the next exercise without a break. Circuit training offers a full-body workout perfect for all experience levels. So, if you’re looking for a workout that delivers results without the high-impact drama, low-impact exercises are your ticket to fitness success — minus the action movie stunts!
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METABOLISM-BOOSTING FOODS FOR A VIBRANT YOU Eat to Energize
Ever wonder how you can turn your meals into a nutritional powerhouse without feeling stuck on a diet? Our metabolism naturally slows down as we age, but that doesn’t mean we must accept sluggishness as the new norm. Imagine enjoying delicious foods that tantalize your taste buds and give your body’s calorie-burning engine a turbocharge. Hope you have an appetite because these metabolism-boosting foods are perfect for anyone looking to stay energetic and vibrant. Greek Yogurt Greek yogurt is an easy breakfast or snack to help you shed unwanted pounds. This type of yogurt contains the most protein, and your body burns more calories digesting protein than carbs. So, while you’re enjoying this tasty and filling treat, your body is melting fat. Add fresh fruit, like blueberries, to enjoy even more benefits like fiber and antioxidants. Olive Oil Olive oil is a cooking essential and can add an extra boost to your metabolism. It contains monounsaturated fatty acids, which increase metabolism, suppress appetite, and reduce body fat. You can reap the benefits of this healthy option by
simply swapping out your regular cooking oil. Some
researchers have even found that drinking a shot of olive oil regularly can help you lose weight.
Salmon Salmon is rich in omega-3 fatty acids, boosting metabolism and weight loss. It is also low in calories and can make you feel full, so you won’t be tempted to snack as frequently. This tasty fish is also high in vitamin B-12, which plays a significant role in fat metabolism. Along with helping you feel more energetic and reducing your appetite, salmon is an excellent ingredient for heart health and lower blood pressure. So, why not add these metabolism-enhancing foods to your menu and savor their flavor and benefits? By incorporating these foods into your diet, you’re treating yourself to delicious options while giving your body the boost it needs to stay active. Embrace these tasty, nutrient-packed choices and watch as they transform your metabolism and elevate your energy levels. Here’s to enjoying every bite while fueling your journey to a healthier, more energetic you!
TAKE A BREAK!
Greek Chicken and Rice
INGREDIENTS
• 2 tbsp olive oil • 1 onion, diced • 2 cloves garlic, minced • 2 lbs boneless, skinless chicken breasts, cubed
• 2 cups chicken broth • 1 (14-oz) can diced tomatoes • 1 cup uncooked long-grain white rice • Juice of 1 lemon • 1/2 cup feta cheese • Salt and pepper, to taste
• 1 tsp dried oregano • 1 tsp dried thyme
DIRECTIONS
1. In a large skillet over medium heat, add olive oil and sauté onion and garlic until softened. 2. Add chicken, oregano, and thyme and cook until the chicken is no longer pink, about 3–4 minutes. 3. Pour in chicken broth, diced tomatoes, and rice. Bring to a boil, then reduce heat to low and cover. Simmer for 15 minutes or until the rice is cooked through. 4. Stir in the lemon juice and feta cheese, then season with salt and pepper.
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INSIDE THIS ISSUE
1.
Reflections on Fatherhood, Thanksgiving, and YOU
2.
Discover Your Hidden Sensory Superpowers Low-Impact Routines Make Fitness a Breeze
3.
Flavorful Meals to Keep You Active and Fit Greek Chicken and Rice 4. Healthy Hydration With a Twist
SPICE UP YOUR HYDRATION GAME WITH THESE ADDITIVES ‘WATER’ YOU WAITING FOR?
Hydration is essential for your health, but are you feeling a little parched in the flavor department? It’s time to give your water a splash of taste with additives that fortify your health. From zesty citrus to invigorating herbs, these fun and flavorful enhancers will have you reaching for your water bottle in excitement. So, if you’re thirsty for change, get ready to add a little pizzazz to your glass and stir up your wellness game with these refreshing twists! Lemon Restaurants serve water with a wedge of fresh lemon for a reason. Citrus fruits are among the most popular water additives thanks to their refreshing flavor and nutrients. Lemons are an excellent source of vitamin C, which boosts your immune system. Adding lemon slices or juice to your water can help increase your fluid intake and reduce the risk of specific health issues related to vitamin C deficiencies. Magnesium Magnesium is a powerhouse mineral that helps regulate blood sugar, maintain healthy blood pressure, regulate nerve and muscle function, and support a wide variety of other bodily
processes. You can add magnesium supplements, including flavored powders, to your water to reap the powerful benefits of this nutrient. Magnesium can also boost your mood, help you sleep better, and improve your exercise performance. Ginger Ginger’s spicy, warm flavor is great in teas and can transform your daily water intake. This root contains antioxidants and
anti-inflammatory properties to help reduce swelling. It can also reduce pain, aid in digestion, decrease nausea, and help you heal from colds more quickly. People have used ginger for medicinal properties for thousands of years, and it’s a tasty way to drink more water. So, why settle for plain water when you can turn it into a wellness elixir? Incorporating these flavorful and health-boosting additives will make staying hydrated more enjoyable and support your overall well-being. Drink up!
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SICK SEASON OR SUGAR SEASON?
We have entered “Flu Season,” the season where we should be getting our flu shots, COVID vaccines, watching for RSV (respiratory syncytial virus), winter colds, blah blah blah — right? Is it actually the weather and the gatherings of people causing the germs? You didn’t ask me — but I am going to give you my opinion … NO. It is NOT the weather. NO. It is not the season. Germs don’t instinctively grow when the weather is colder. The problem: Yes, let’s dive into the problem. But first — don’t get me wrong. I love the “Ber” months … September– December, all of the months that end in “Ber.” I love them — fall decorations, the excitement that the kids have, football season, pumpkin everything. What is there not to love? Okay, let’s get back to the point, the problem with the “Ber” months that actually leads us to this “Flu Season.” The Three S’s — Sugar, Stress, and (lack of) Sleep. This is the problem. October is a candy-eating holiday (Halloween), followed by November, which is a pie-eating holiday (Thanksgiving), followed by December, which is a candy, cocktails, and chocolate holiday (the entire month), followed by a booze holiday (New Year’s Eve). So, we have three months of an increase in sugar, carbohydrates, and alcohol. In addition to this, most of us have an increase in stress starting with the holiday months. Then, as we progress through these holiday months, our sleep starts to go. Does sleep change because of our schedules — more events out, then we still have to wake up early for work, so we just compromise sleep, or is the sleep actually affected by our blood sugar instability and inflammation from the increase of carbohydrates, sugar, and alcohol? Honestly, probably both. Stress: It is inflammatory. Stress, whether it is internal or external, increases cortisol. Cortisol is the stress hormone released from the adrenal glands. It is a steroid. This steroid is inflammatory in our system — it breaks down the gut lining, increases our blood sugar levels, and changes the hormones of our brain. Cortisol is systemic — not only do we feel the mental load of stress, but it also impacts us inside and out. We will crave more carbohydrates and sugar due to the impacts they have on our blood sugar, we will hold onto fat (to try to reserve energy), and it reduces our ability to get into deep sleep. It increases anxiety and depression,
reduces our energy level, and makes us want to take naps at 10 a.m. and 3 p.m. It keeps us awake from 2–4 a.m. Cortisol response can affect our skin, headaches, and our immune system. Chronic elevation of cortisol is a problem. Sleep: This is a vital recovery time. If we are getting 7–8 hours of restful sleep, we will regenerate 330 billion healthy cells a night. If we are not getting adequate and restful sleep, we are NOT regenerating healthy cells and likely will regenerate UNHEALTHY cells. Sleep is important to regulate blood sugar, vitamin and nutrient levels, cortisol levels, blood pressure, and more. Sleep is more than just giving your body energy. It is feeding your cells and your brain. Sugar: Sugar is inflammatory. Sugar spikes cortisol levels — we already know what high cortisol levels can do to us. Sugar is a laxative. Sugar inflames the gut lining. Sugar reduces our important vitamin levels like vitamin D, magnesium, melatonin, B12, and more. Sugar is just as bad as nicotine. We all know nicotine is bad — so, why do we not see sugar the same way? So, now we are in these months of sugar, stress, and (poor) sleep, and we want to blame it on the “season” and the “weather” causing us all to be sick. Not so fast … How are you going to regulate your immune system this season? It does not mean you have to avoid all of your favorite foods, drinks, or events. It means we need to know how to balance a proper lifestyle. What do I need to focus on so I CAN have the drink? Am I getting enough protein? Am I giving and taking in areas that make me feel good and balanced? Come work with our team to find out how we can help you LOSE weight during the holidays instead of gaining the average 8–13 pounds that Americans gain. Come work with our team to find out how we can help you NOT feel the impacts of bloating, abdominal pain, fatigue, headaches, viruses, and all of those negative things during the holidays. Come ask how you can ENJOY your holidays and not suffer the repercussions of it. –Jenni Berman PA-C, CPT, CNS, CICI
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