Take a look at our September newsletter!
SEPTEMBER 2023
WWW.BERMANPT.COM | 239-431-0232
EMBRACE THE SEPTEMBER HEAT It’s One of the Best Times of the Year!
September always reminds me how hot and humid it gets here in beautiful SW Florida, and I absolutely LOVE it! Seriously, there is nothing better than getting an early morning tee time, let’s say around 7:45 a.m., and being entirely drenched by 8! It may sound like I’m being facetious, but I’m really not. I love it because all the heat and humidity means cool afternoon showers are on their way. And by September, we’ve had so much rain that all the vegetation is green, growing, and looking its best. September is also our wedding anniversary, this year being our eighth! It always amazes me how much things can change in just a few short years, and even more when I look back on eight! When Jenni and I first married in 2015, we lived in my mom’s 900-square- foot villa with two dogs and $220,000 in student loan debt, wondering how in the heck we would ever get pregnant. If you don’t know our infertility story, listen to the episode where we tell it all on our podcast, “The Berman Method.” I believe it’s somewhere around episode 80. Fast forward to today, our student loans are gone, and we’re five years into a house we built, have two kids, three dogs, and a cat! September is also bittersweet because it means our boating season is coming to an end. As you all should know by now, our family is most at home when on the water, and we are still keeping both girls’ records going strong with Stella and Vera being on a boat more weekends of their lives than not! That’s okay, though, because we got some great trips in this year, with three visits down to the Florida Keys in the past six weeks! It’s funny how genetics work and trying to figure out what’s more powerful, nature or nurture. Now that Vera is getting more mobile and has a personality of her own, we can definitely agree that she and Stella are opposites EXCEPT when it comes to boating life. Vera’s little face just lights up when the wind blows her hair back, and the sun shines bright. I’m always grateful for these little moments and never take them for granted. Moving on to the Berman Inc. SOTU, we are prepped and ready for pre-snowbird season! This summer, we spent a lot of time training and improving our processes and procedures to continue improving our customer experience. We are excited for you to experience the changes this coming season. We know you have many options when choosing health care providers and are
always grateful you choose us to guide you along your transformational journeys. So, as always, if you have any suggestions, please send them my way! Also, our Bonita location is rockin’ and rollin’ with a recent influx of golfers wanting to get started with the Berman Method of Golf Performance, baby! The word is out and popularity is growing, so if you know anybody tired of crappy distance or poor shot consistency, send them my way ASAP so they can get a spot on the calendar! We are still maintaining a 100% success rate with every single golfer who has gone through our one- on-one program; they’ve gained significant distance, improved ball striking, and avoided nagging aches and pains during a round. So, stop working harder, start working smarter, and join the cool kids. C’MON! Last but not least, flip the page to see the details of our End of Summer Sale! This sale is EXCLUSIVELY for our VIP clients, and because you are reading this, that includes you! This is another opportunity to express my gratitude and genuinely thank you for your business. If it weren’t for your loyalty, I’d either hate my job working for the
awful corporate medical system OR be a Chippendales dancer … Either way, I’d much rather be writing this newsletter and getting the chance to serve you!
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THE BEST SLEEPING POSITION for Preventing Neck and Back Pain
Have you ever awoken from a night’s sleep, ready to take on the day, but instead of feeling rested, you notice your neck or back is killing you? Then, for the next few days, you try to avoid turning your head or bending over, resulting in funny stares from coworkers or strangers. While this happens to everyone now and again, it’s not normal and should be a cause for concern if it occurs often. More likely than not, how you sleep is the culprit. Most of us sleep in whatever position feels most comfortable when we lie down, but that doesn’t mean it’s the best position for our bodies. So, if you frequently start your morning with neck or back pain, here are the sleeping positions you should avoid and the position most likely to provide much-needed relief. Sleeping Positions That Cause Neck or Back Pain No. 1: Sleeping on Your Stomach By sleeping on your stomach, you extend and compress your spine abnormally, leading
This causes the muscles and tendons that connect to your top side (the side of your body pointing toward the ceiling) to become shortened. Meanwhile, the connections to the side of your body against the bed become lengthened. This can leave you feeling imbalanced and tight, especially near the anterior or oblique muscles on the side of your stomach. How to Sleep to Prevent Neck and Back Pain If you want to avoid waking up with neck or back pain, the best way to sleep is on your back. By sleeping flat on your back, you promote the natural curve of your spine and avoid putting excess pressure on your organs. Sleeping on your back also allows the muscles and tendons on each side of your spine to balance appropriately without one side becoming longer or shorter than the other due to compression. Tips for Changing Your Sleep Position If you’ve slept on your stomach or side for many years, it may be difficult to adjust to back sleeping, even though it’s the healthier option. Fortunately, you can easily retrain your body using pillows. When you’re ready to try back sleeping, grab four pillows before you crawl into bed and place them in these four positions.
to pain and tightness in your lower back. If you can picture it, sleeping on your stomach forces your spine into a “U” shape, with your lower back (where your spine attaches to your pelvis) at the bottom of the “U.” When you hold this position for hours while asleep, the muscles at the junction of the “U” become incredibly tight, irritating the nerves in that area. On top of that, sleeping on your stomach also puts significant pressure on the abdomen and internal organs.
• Pillow 1: Under your knees.
• Pillow 2: Beneath your lower back.
• Pillow 3: On your left side, against your hips and stomach.
• Pillow 4: On your right side, against your hips and stomach.
These cushions should help make back sleeping more comfortable and prevent you from rolling into your previously preferred position while you sleep. If you have trouble dozing off, try different pillow sizes and densities until you find the best fit. After sleeping this way for a while, back sleeping will become a habit!
No. 2: Sleeping on Your Side When you sleep on your side, you still force your spine into that same “U” shape, but instead of the lower part of your back being at the bottom of the “U,” the middle of your back sags toward the floor.
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PASTA MAKER TURNS VEGETABLES INTO NUTRITIOUS, DELICIOUS PASTA
Do you want to eat healthier, but vegetables just aren’t your thing? What about pasta? Does that sound more like your style? If so, healthy eating just got a little easier — and more fun. Yes, we said fun! Philips has created an artisan pasta maker that lets you make pasta from any liquid. While there are many videos
online of people adding strawberry milk or root beer to their pasta makers, this product actually offers a really easy way for people to incorporate full servings of veggies into their lives without having to suffer through a plate full of steamed broccoli or spinach. All you need to do is add flour and slowly pour your chosen liquid into the top of the machine, and voilà ! The pasta squeezes out the front into your preferred form, ready to boil and enjoy! The recommended daily amount of vegetables for Americans is approximately 2 1/2 cups a day, which can seem like a lot if you’re trying to force them down. Of course, eating whole veggies with every meal is always best, but if you or your child is a picky eater, pasta isn’t a bad way to get that minimum amount in. But how do you turn a vegetable into a pasta? You blend it! Simply add your desired amount of veggies to a blender with
enough water to make it easy to pour into the machine, and you’re done!
So, if you decide to go the pasta route, here are a few vegetables we recommend blending up:
• Spinach • Tomatoes • Kale • Avocados
• Beets • Peas
• Zucchini • Carrots
If you want to mix it up, you can always blend multiple vegetables together!
Also, you don’t need the pasta maker to make your vegetable pasta dreams a reality — you can use this same method to make it by hand, too! But, if you’re interested in the pasta-maker route, you can find it online by looking up “Philips Artisan Pasta & Noodle Maker.”
WALNUT AND BLUE CHEESE
TAKE A BREAK!
TOMATO SALAD Inspired by FeastingAtHome.com
INGREDIENTS
DIRECTIONS
• 1/2 cup walnuts • 2 lbs ripe heirloom tomatoes • Kosher salt, to taste • Black pepper, to taste • 1/4 cup smoked blue cheese, thinly sliced • 1 tbsp fresh dill • Chopped fresh Italian parsley, to taste • 3 tbsp olive oil • 2 tbsp red wine or balsamic vinegar • 1 garlic clove, finely minced
1. Preheat oven to 350 F. On a baking sheet, toast the walnuts in the oven for 12–14 minutes. 2. Wash and slice the tomatoes. Place slices on a platter, slightly overlapping. Sprinkle with salt and pepper to taste. 3. Scatter toasted walnuts and blue cheese on top, followed by dill and preferred amount of parsley. 4. In a small bowl, whisk olive oil, wine or vinegar, and garlic to make the dressing. 5. Spoon dressing evenly over salad and serve.
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501 Goodlette Road North, C-100 Naples, FL 34102 239-431-0232 | www.bermanpt.com Hours of Operation: Monday–Friday 8 a.m. to 5 p.m.
INSIDE THIS ISSUE
1. A Bittersweet September
2. Stop Waking Up in Pain: The Right Way to Sleep 3. Pasta Maker Turns Vegetables Into Nutritious, Delicious Pasta Walnut and Blue Cheese Tomato Salad 4. Can’t Fall Asleep? Try This Brain Tapping Technique
Say Goodbye to Insomnia: DISCOVER THE BRAIN TAPPING TECHNIQUE
According to the Centers for Disease Control and Prevention, 14.5% of Americans have trouble falling asleep every night — that’s more than 48 million people! If you’re part of this sleepless group, we’re pretty sure counting sheep isn’t cutting it. That’s why we’re sharing a sleep strategy that works naturally with your brain and can help you to fall asleep in less time than it would take to eat a bowl of cereal.
The strategy is called “brain tapping,” and it involves using your hands to create “repeated rhythmic patterns,” which our brains naturally love .
thighs lightly using your hands with palms facing down four times, with about one second between each tap and alternating between each hand. You don’t have to hit your legs hard, just loud enough to hear the sound. Do this for 30 seconds. Then, after following the four-tap rhythm for 30 seconds, you’ll slow the taps even further to just two taps with about two seconds between each tap. Do this for about a minute or a minute and a half. Finally, you will slow the tapping to almost three seconds between each tap. You’ll do this for about four minutes, and during this phase, you also close your eyes and take slow deep breaths. After those final four minutes, you’ll be surprised how tired you feel and how quickly you can fall asleep. Sweet dreams!
The auditory rhythm will trigger the brain to “switch over” to the
parasympathetic nervous system. If this sounds familiar, you’ve likely heard of it before. Evolutionarily, our bodies have two states: fight or flight and rest and digest. The sympathetic nervous system controls our body during a fight or flight situation, and the parasympathetic nervous system controls rest and digestion. So, to fall asleep more quickly, we want to “trick” our bodies into activating our parasympathetic nervous system, or the rest and digest state.
So, how do you do it?
To start the brain-tapping process, sit on your bed or a chair. Then, tap your
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Don’t Wait Until It’s Too Late!
Like everyone else, we must raise our rates to keep up with inflation! Prices will officially rise for everybody starting Oct. 1 and will likely have to increase again in January. For the entire month of September, you can purchase as much “credit” in Berman Inc. services as you like! This offer is ONLY valid for past and existing customers. It is a thank-you for your support over the years. You can use your credit anytime within a calendar year, so if you plan to return to Naples within the next year, you better take advantage of this SALE! You can use your Berman Inc. credit toward health and wellness upstairs, physical therapy downstairs, or golf performance at either of our two locations!
Now for the time sensitivity, urgency, and scarcity part of the sale — assuming our phones will be ringing off the hook with loyal customers like yourself, I will shut down this sale if we pre-sell “too much” credit. I do not want to run into cash flow issues down the road, and I will do whatever it takes to protect the business. This is not a BS sales tactic; the “Rona” experience has taught me many valuable lessons about cash flow …
SO, CALL RIGHT NOW AND GET THE BEST RATES AVAILABLE FOR THE NEXT 12 MONTHS!
WWW.BERMANPT.COM | 239-431-0232
PREPARATION IS KEY Your Guide to Thriving During the Busy Season of Life
I cannot believe summer is winding down. How does the time go by so quickly? Everyone always says time speeds up as you age, and I genuinely think time has become a thief after having kids. They say the days are long, but the years are short. Lately, the days seem to be shorter, too! We’re now entering the busiest time of year for many of us. Some parents are getting their kids ready for school or the start of another sports season, while others are already preparing for the holidays. No matter the event — preparation, discipline, and perseverance will dictate our success. Success in what? Well, it really depends on you, but I would describe success as: • Daily gratitude • Hugging my children and husband (fur pup or whoever your happy person is) • Adequate protein, carbohydrate, and fat balance in my day • Daily movements (which, for me, is best early in the morning) • Choosing my dinner meals for the week on Sundays • Grocery shopping for the week ahead of time • Getting in breakfast each day
to eat for the week! You may like SkinnyTaste.com or LowCarbYum.com! 2. Plan out meals for the whole week in one day. For me, this special day is Sunday. 3. Grocery shop for the whole week and utilize help. Use Instacart, Publix Delivery, or a personal assistant to do your shopping over the weekend or at the beginning of the week if needed. Do what it takes to write out the grocery list, buy the items, and stock the house. 4. Buy a crockpot or instant pot. This is a game-changer when you’re busy and don’t have 20 minutes to cook in the evening. Take an extra 5–10 minutes in the morning to throw it together. You will be thankful you did. 5. Stay consistent with a schedule to move. If you are working with a trainer two mornings per week, keep the same schedule to do some movement on your own the other three mornings. Make it a routine! Also, don’t forget your 5–10-minute walks after every meal; make this a habit, too! After two weeks of routine, your body will crave it even more! 6. Write down standards and gratitude points. A goal is just a wish until you write it down and hold yourself accountable. Then, it becomes a standard and something we accomplish. 7. Have easy snacks to grab OR prep snacks at the beginning of the week. Prepping snacks on the weekend for the whole week is the best way to be prepared and achieve a successful week. 8. Have a consistent breakfast. I am sure you have heard SO many times how important breakfast is, but it truly is an essential meal. It is the start of blood sugar stability for the day. 9. Drink plenty of fluids. Proper hydration can actually improve metabolism, hunger, fat loss, brain function, muscle gains, sleep, and energy. It is truly life-changing. PUT A STRAW IN YOUR CUP! 10. Sleep. Rest. Recover. 330 billion cells regenerate in our body every night with proper rest and recovery. We need cellular regeneration for our metabolism, brain function, and energy as well as to reduce inflammation. Use these tips as you enter the busy season of life and see how much better your body feels! These 10 tips can seem like a lot initially, so start with one per week. You will be amazed at how much better you feel just making one small change at a time. Stay consistent and keep working hard! –Jenni Berman
• Protein snacks throughout the day • Proper sleep hygiene and schedule
• Walking after meals — even if it is just eight minutes • Drinking one gallon of water (maybe more or less, depending on what your body needs) • Proper electrolyte replacement The list could go on, but these are some basics I try to keep in mind and hit daily to feel the best version of myself and keep my metabolism revved up. So, what is the point? How do we stay ahead of the game? How do we hold onto discipline? Preparation Is the Key to Success. Here’s a guide on how to make the most of your busy season: 1. Having a cookbook or guide for dinner meals is huge. Have you seen the cookbook I designed? It’s called “The Ultimate Guide to Gluten Free and Dairy Free Recipes” and is available on Amazon ( https://a.co/d/ eGHx8KO ). They are easy and delicious. If you don’t want to use my cookbook, find a different one that fits your goals and use it for inspiration. This takes a lot of time out of trying to figure out WHAT you are going
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