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JANUARY 2025
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Are You Stronger Than You Were a Year Ago? HERE’S HOW YOU CAN SAY ‘YES!’
Here we go again! Another year has come and gone, leaving us with a brand- new start full of fresh opportunities. It’s always exciting to get back to the office after the holidays because it's straight-up game time without any distractions or excuses! Snowbird season is in full effect, and we’ve built a solid team ready to help as many people as possible avoid unnecessary surgeries and pain pills while maintaining the highest quality of life possible. Obviously, a lot of excitement and motivation is out there, leading to new gym memberships and diet changes. However, I don’t always see a lot of discipline in joining all the excitement and motivation. What I mean is that 99% of those who make New Year’s resolutions do so without making a non-negotiable commitment that will inevitably lead to success. Reason being, excitement and motivation ALWAYS fades away. If there’s no discipline left when that happens, you'll find yourself right back where you started by mid-February with the majority of resolutioners. Take Jenni and myself, for example; neither of us is excited or motivated to get up at 4 a.m., Monday through Friday, to work out before the kids wake up at 6:30 a.m., but the discipline keeps us from hitting the snooze button. It’s the discipline that keeps us consistent when the newborn baby doesn’t sleep at all the entire night, and it would be so easy to skip working out and instead keep the
bed warm. It’s discipline that drives our food and drink choices, knowing we’ll have to pay for it in the gym the next day. It’s discipline that is the difference between success and failure when it comes to anything that really matters. Every new year, I love to bring up a very important question: Are you stronger and more mobile today than you were a year ago? Ninety percent of you cannot answer this question with 100% certainty. Nine percent will be able to say you are NOT stronger or more mobile today than you were a year ago, and only a mere 1% of you will be able to objectively say, “HELL YES, I’m definitely stronger and more mobile than I was a year ago!” This statistic is no surprise and, to be frank, expected because the vast majority of you do not perform monthly tests or document your results. This is how you get old. This is exactly how you wake up one day and wonder what the heck happened. I used to be able to do X, Y, Z, and now … Welp I’m here to tell you that it doesn't happen overnight! Here’s the easiest test: Simply stand on one leg and see if you can balance for 60 seconds without dancing all around or having to reach and grab something. Nine out of 10 people I ask to do this are really surprised at how bad they are at this simple task and can't believe their balance is so bad. Then I rhetorically ask them when was the last time they actually intentionally stood on one leg to practice their balance, and the answer
is always the same … “never.” Welp, I hate to tell you but the human body is the most efficient machine on this planet where the saying, "If you don’t use it, you lose it,” couldn’t be truer. If you don’t constantly stress your muscles and bones at least every 72 hours, you will, without a doubt, lose them, and it’s really hard to be stronger and more mobile with less muscle mass and bone density than you had a year ago. So, what are you going to do differently this year than you did last year? What are you going to commit to ensuring you are stronger one year from today? Make sure you set a S.M.A.R.T. goal for yourself (Specific, Measurable, Achievable, Relevant, Timebound). Here’s an example some of you should take: “I’m going to be able to perform 50 air squats without a rest by Jan. 15, 2026.” This is a very specific, measurable, and achievable goal. Plus, the relevance
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The Truth About Tuck-in Time
SLEEP’S SURPRISING PERKS AND PITFALLS It’s common knowledge that sleep does a body good, but how much slumber affects our overall health may surprise you. Here are three of the most unexpected ways sleep impacts our everyday lives.
relieving affected area(s). While losing sleep due to pain may be a classic chicken-or-the-egg scenario, it’s no secret that getting a proper night’s sleep is essential for restoring our bodies to proper health. Sleep Deprivation Is a Diet Destroyer Are you having trouble losing weight? Cutting calories likely won’t help you achieve your goal if you’re cutting your sleep hours at the same time. Sleep deprivation negatively affects two of our body’s most important hormones: leptin and ghrelin. Leptin informs our brain when we’re full, while ghrelin lets it know when we’re hungry. The less we sleep, the longer we’re awake — and the more time ghrelin has to make us think about snacking. A lack of sleep may also make you feel too tired to hit
the gym, causing you to lose out on another opportunity to keep your diet on course. The Slumber-Suppressing Mutation Do you jump out of bed most mornings after sleeping six or fewer hours? You may be powered by a mutation in your family’s genetics. People who inherited a rare variation of the ADRB1 gene, which affects the coding of receptors that influence a person’s sleep-wake cycle, are likelier to start the day feeling fine despite having a shorter night’s rest than most people. That’s right — being a morning person may be built into your DNA!
Less Pillow Time Equals More Pain If you’re having trouble sleeping due to chronic pain, you may have unwittingly trapped yourself in a cycle that’s wreaking havoc on your body. A poll by the National Sleep Foundation revealed that two-thirds of respondents who noted experiencing persistent physical discomfort weren’t getting enough sleep at night. Additionally, a University of California, Berkeley study of 24 young adults determined that reduced sleep can disrupt the brain’s mechanisms for recognizing pain signals and
Delicious Sugar Alternatives for a Healthier Life THE SWEET ESCAPE:
Do you crave sweets but want to dodge the sugar crash? There’s no need to sour on the idea of having tasty treats just because you’re avoiding regular and refined sugars. You can easily find various healthy sugar substitutes that taste delicious and cut calories and health risks associated with the regular sweet stuff. Here are some to look for. Stevia Stevia is an all-natural sweetener made from leaves. It’s about 200–400 times sweeter than regular sugar and has no carbohydrates, calories, or artificial ingredients. This tasty option is widely available in powder or liquid form, but be sure to read labels. (The brand Truvia adds erythritol, another sugar-free sweetener, and Stevia In The Raw adds maltodextrin, a carbohydrate.) Though stevia can taste metallic for some people, it’s a wonderful way to sweeten drinks or food without causing insulin spikes. Along with being a good option for people with diabetes, it helps manage healthy weight for those on keto or low-calorie diets. Allulose Allulose is a rare natural sugar found in fruits like dates and mulberries. It has 90% fewer calories than regular sugar,
making it an almost entirely guilt-free option for those trying to lose weight. This option also doesn’t negatively impact blood sugar or insulin levels, but studies are still needed to determine other potential side effects. It has a similar taste and texture to standard sugar, making it an easy swap. Monk Fruit Sugar This liquid sweetener comes from the monk fruit, a small melon-like fruit named for the Buddhist monks who cultivated it in ancient times. The fruit is naturally about 100–250 times sweeter than the sugar we buy at the store. Monk fruit sugar is a zero-calorie, anti-inflammatory option for coffee, smoothies, and other recipes. But, again, read labels. A popular brand of monk fruit sweetener, Lakanto, contains erythritol, and Monk Fruit In The Raw uses maltodextrin. With healthy alternatives like stevia, allulose, and monk fruit sugar, you don’t have to deny your sweet tooth! These natural options are packed with flavor without calories and health risks. Whether you’re managing your weight, watching your blood sugar, or trying to make smarter choices, you can treat yourself with these sweet choices. After all, life is too short to skip dessert, especially one made with an all-natural sugar substitute!
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PEDAL-POWERED PERFORMANCE
CYCLING FOR A BETTER YOU
Looking for a fun way to strengthen your heart and mind? In an ever-expanding world of exercise options, cycling is one of the simplest and most effective ways to improve everything from memory to sleep. Here’s a look at how spinning your wheels can be great for your health. A Runner’s High on Wheels Ever feel great after going for a bike ride or even a nice stroll around town? That’s because our bodies are full of hormones that react positively to physical activity. The release of endorphins, the chemicals in our brains that lift our spirits, is behind the joy we often feel after cycling or other exercise. It also decreases our blood pressure and the stress hormone cortisol. Lower cortisol levels have been linked to increased deep, regenerative sleep. A Super Solution for Seniors As an aerobic exercise, cycling has been shown to have considerable physical and mental health benefits for individuals older than 55. A study of cyclists ages 55–70 revealed that they maintained muscle mass and strength more consistently than non-cyclists in the same age bracket and had better
body fat and cholesterol levels. Research also shows that cycling and other forms of exercise can reduce tau, a brain protein linked to the development of Alzheimer’s disease. Beware the Burnout Barrier While a new exercise regimen that produces profound health benefits can be exciting, placing too much value on your success at cycling or exercising in the gym can lead to disappointment, burnout, and — perhaps the riskiest of all — compulsion. “Cycling is fabulous for your mental health. However, you can take it too seriously,” cautions Josie Perry, a psychologist who operates the UK-based health consulting group Performance in Mind, in a recent interview with Cycling Weekly. “When it becomes a core part of your identity, there are risks: Things like overtraining [and] exercise addiction impact on other areas of your life.” Just as eating too many fatty foods can lead to obesity, overextending yourself in a new effort to get healthier can make you feel worse than when you began. As with most things, moderation is vital to enjoy cycling and reap its many rewards.
Continued from Cover ... of it is that if I can perform 50 air squats without a rest, then it’s highly likely that I’m stronger, more mobile, AND less fragile than if I can only do 10. And because it’s timebound, I can simply reverse engineer exactly how many squats I need to execute on a daily basis to ensure I hit my target. Doesn’t this sound much better than setting a goal of “getting in better shape”? Now, for the best part, I want you to email me your S.M.A.R.T. goal so I can help keep you accountable! Just by telling somebody what your goal is will increase your chances of
CITRUS-HERB PORK ROAST
INGREDIENTS • 1 boneless pork sirloin roast (3–4 pounds) • 2 tsp dried oregano • 1/2 tsp ground ginger • 1 tsp pepper • 2 medium onions, cut into thin wedges • 1 cup plus 3 tbsp orange juice, divided
Inspired by TasteOfHome.com
• 1 tbsp sugar • 1 tbsp grapefruit juice • 1 tbsp steak sauce • 1 tbsp reduced-sodium soy sauce • 1 tsp grated orange zest • 1 tsp salt • 3 tbsp cornstarch • Egg noodles, cooked
DIRECTIONS
1. Cut roast in half. In a small bowl, combine oregano, ginger, and pepper; rub over pork. In a large skillet coated with oil, brown roast on all sides. Transfer to a slow cooker; add onions. 2. In a small bowl, combine 1 cup orange juice, sugar, grapefruit juice, steak sauce, and soy sauce; pour over roast. Cover and cook on low for 4–5 hours or until meat is tender. Remove meat and onions to a platter. 3. Transfer cooking juices to a small saucepan. Add orange zest and salt. Bring to a boil. Combine cornstarch and remaining orange juice. Gradually stir into the pan for 2 minutes or until thickened. Serve with pork and noodles.
success by 738%, so I’ll be watching my inbox! Cheers!
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INSIDE THIS ISSUE
1.
Are You Stronger Than You Were a Year Ago?
2.
Slumber’s Hidden Secrets
Your Go-To Guide for Healthy Sweeteners
3.
Cycle Your Way to Health
Citrus-Herb Pork Roast 4. Meaningful Mindsets for 2025 Resolutions
Let’s be honest about our New Year’s resolutions. Based on our 2024 goals, we should all be in the best shape of our lives. We would have beaten our smoking habit, have zero debt, and knocked two destinations off our bucket list by now! Unfortunately, many of us deviate from the commitments we set for ourselves in January. If you can truthfully say your life is better now than last year, then celebrate to your heart’s content. However, if your life hasn’t changed much since last year, it may be worthwhile to revisit your list and consider the following additions. Make an impact on someone else’s life. We’ve all got “stuff” going on in our lives, but maybe it’s time to pause and think about how to make someone else’s day. It can be as small as smiling at a stranger at the grocery store or sending “thinking of you” cards to friends and family. You’ll be surprised how doing for others will impact your own life. Adopt an attitude of gratitude. While we have so many things we could complain about, think about everything we have to be thankful for. The next time you start to complain about your job, be grateful you have one. Of course, gratitude isn’t always easy, but is it supposed to be? Even the slightest effort to adopt this mindset will change your life forever. Rethinking ‘Big Goals’ for Lasting Change New Year, New Intentions
Embrace what’s meaningful to you. There’s no better time than the present to lean into what matters most to you. Tell someone you love them the moment you feel it, apologize quickly, and hug them often. The time is now; we don’t know how long we have on this Earth. These resolutions aren’t exactly fitness-focused, but they center on self-improvement for the long game. Be intentional with your resolutions. Remember, if you don’t put much thought into them, you will just as easily neglect them. Let’s be intentional in 2025!
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NEW YEAR’S RESOLUTIONERS! This SPECIAL is specifically for This special is designed to help ensure your success in reaching your physical and gut health goals this year! Over the years, our clients who have experienced the greatest overall health improvements have utilized AT LEAST two of our three services, and this is your chance to join an elite group of adults who refuse to get old. For this month only, you’ll get $500 in credit to use toward our OTHER services with the purchase of any of our packages. • Purchase a PT package and get credit for Golf or Wellness! • Purchase a Wellness package and get credit for PT or Golf! • Purchase a Golf package and get credit for PT or Wellness services! Best of all, you can GIFT this $500 credit to somebody else, making it even easier to get your spouse or friend to join you on your journey to wellness success this year! Be sure to mention this special when checking out, and we’ll schedule you for the services you choose!
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New Year. New You?
or 1/2 sweet potato at your breakfast and/or lunch. P.S. Fruit is a carbohydrate/sugar. 5. SLEEP. Aim for 7–8 hours of adequate sleep at night. If you are having difficulty sleeping, this could be a blood sugar instability problem, vitamin deficiency, high cortisol level, or oxygen deprivation, which can all be reversed with the right evaluation and assessment.
New Year. New You? Dedicated You? Disciplined You? Refocused You? Consistent You? Which one are You? January is the time for new goals, resolutions, gym memberships, and body-mind awareness tactics. It is the time that many of us try to make commitments we haven’t been able to keep before. Why? Why not look for a better solution to a steady lifestyle adjustment? First and foremost, I am proud of you for wanting to make a change and to make lifestyle adjustments. I am proud of you for wanting to be more committed. I am proud of you for wanting to be healthier and to live longer, and I want to help you. Rather than trying to turn your world upside down and make complete 180-degree changes in several areas of your life, take one step at a time. We have to learn to sit before we crawl, crawl before we walk, walk before we run — so why not keep this thought process as we continue through big changes in our lives? My Top 5 Tips to Improve Your Lifestyle. In my opinion, these are tips you can take day by day, hour by hour, in order to make maintainable lifestyle adjustments forever. I’m also going to give you my Top Five Snack Ideas and Top Five Recipes our house loves. Of course, these aren’t the only tips, snacks, and recipes we have and use but just to get you started. Here we go! 1. Drink 16 ounces of water first thing. When you first roll out of bed in the morning, drink 16 ounces of water on an empty stomach (yes, before your coffee). You could actually chug your 16 ounces of plain water before the coffee pot even turns on and warms up. 2. Eat lean protein every 2–3 hours during the day. Starting within two hours of waking up in the morning, focus on protein at every meal and snack during the day. 3. Add fiber. Even if you think you’re eating enough veggies and fiber, eat MORE. Focus on COOKED vegetables. 4. Check carbs. Focus on obtaining your carbohydrate servings like 1/2 Light English Muffin, 1/2 cup of berries,
Remember, this is a starting point. Be consistent.
My Top 5 Easy Snack Ideas 1. Siggi’s Plant Based Yogurt (Tan Label) with 10 grams of protein 2. Apex Meat Stick with 16 grams of protein 3. Dairy Free Chicken Salad with shredded chicken, plant-based plain yogurt, yellow mustard, seasonings, celery, onion, and parsley! YUM! 4. Wilde Chips with 10 grams of protein per individual bag 5. Owyn Protein Shake with 20 grams of protein My Top 5 Recipes From The Ultimate Recipes Guide
1. Skinny Chicken Scampi 2. Instant Pot Pork Stew 3. Paella 4. Turkey Burgers 5. Enchiladas Eating healthy does not have to be boring! These recipes are great options to keep your dinners exciting, low-carb, and
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protein-packed. Hydrate, focus on protein, eat fiber, and take one step at a time. If I had one more message for you to take into this New Year … ask for help, inquire with specialists, and learn more about your body from the inside out. Remember, you are a superstar.
–Jenni Berman PA-C, ABAAHP, CPT, CNS
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