Take a look at our March newsletter!
MARCH 2023
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“March Madness is finally here, baby!” Please read that quote in Dick Vitale’s voice, who is most known for his commentary on college basketball and the March Madness tournament. And speaking of babies … I’m guessing we have a new addition to the family by now. I’m writing this newsletter far in advance, so I can’t report on ANYTHING about our new baby in this month’s edition, which is killing me! Luckily, you should have already heard all the exciting news via email, so I shouldn’t feel that bad. What I can tell you about the baby now is how exciting preparing for this second baby has been! It’s funny how predictable the sequence of events is when you have multiple kids. All those who have kids know the preparation for the first kid is absolute chaos! The room HAS to be painted, and the crib HAS to be put together … six months in advance ... followed by an excessive stockpile of diapers and wipes … followed by all gadgets and gizmos that are absolutely “required” to care for a baby. Tensions are high and mental breakdowns are a regular occurrence six months before the arrival through the first six months of your newborn’s life. Then things start to calm down, and you realize the baby will be okay, and you can finally “relax.” Then the second baby comes along! We literally didn’t do anything until about four weeks before our due date when Jenni finally washed some of Stella’s gender-neutral newborn clothes. Then about two weeks before our due date, Jenni bought a pack (maybe two) of diapers and wipes, and we pretty much called it a day. No mental breakdowns, no high anxiety levels, just simple excitement for our new arrival. Night and day compared to the first one. After this experience, if we have a third, I wouldn’t be the least bit surprised if we waited to order diapers from Amazon while in the recovery room. Switching gears, let’s focus on what I can report with a high level of confidence that will be accurate once this publication hits the stands. It’s March, and we’re officially in the second half of snowbird season, and this has been a season for the ages! We’ve broken all sorts of personal business records, and best of all, we’ve been able to help exponentially more people avoid needless surgeries and pain pills! After a long, slow summer capped off with Hurricane Ian, we at Berman Inc. greatly welcome the rush. HARD WORK PAYS OFF And Other Exciting Happenings
Here’s another thing I can tell you with 100% certainty: The people you have on your team are everything! After going through a lot of very painful growing pains early on, we’ve finally got some great buy-in from our staff and have been able to build a culture of accountability and true teamwork. If you had told me three years ago that I’d be completely out of the PT room AND that “my” most loyal customers would agree to work with my other therapists and actually enjoy it, I would have laughed and called you crazy! Fast forward to now, I can focus 100% on growing Berman Golf while having 100% confidence that “my” PT clients are being well taken care of. This is just another example of how “life is like a box of chocolates; you never know what you’re gonna get.” (Forrest Gump) The last thing I want to talk about this month is the magic of the NCAA basketball tournament. I mention this every year because we often need to be reminded of something versus learning something new. I love referring to the 2018 season when the 16-seeded UMBC Retrievers beat the No. 1-seeded Virginia Cavaliers BY 20 POINTS! It wasn’t even close! This is a perfect example of how hard work can trump talent when talent doesn’t work hard. I’m going to use golf as my example this year, which translates to health and wellness and physical health. There are a lot of amateur golfers out there who are athletic and talented enough to “pull it off” and have a really good golf game for most of their lives UNTIL they reach a certain age. Then their game falls off a cliff, which leads to a downward spiral. However, I’ve had the pleasure of working with some less athletic and talented “older” golfers with amazing work ethics and discipline and have added 40-plus yards and shaved 10-plus strokes off their handicaps. Both golfers mentioned above want the same thing: more distance and better scores, yet the less-talented golfer with the bigger work ethic was ultimately more successful. I tell you this story because I know every one of you reading this right now has something you are using as an excuse. It might be losing a ton of distance off your drives or being “unable” to lose that spare tire around your midsection, or just living with your “bad back” or “bone-on-bone knee.” How much longer are you going to settle? How
much longer will you accept that “nothing can be done” about it? Or maybe you’re ready to take charge, raise the red flag, and ATTACK! –Dr. Jake Berman
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Soreness or Pain? KNOWING THE DIFFERENCE MATTERS
Exercising improves our bodies and minds, including mental health, sleep quality, and disease prevention. However, the one downside to exercise that deters some people from engaging is soreness the day after a workout. However, soreness is completely normal! It means your body worked hard to become healthier and stronger. But sometimes, that soreness can be more intense, and the level of discomfort is more severe than a subtle throb. When the discomfort after a workout is unbearable or persists for a few days, this may be a sign of pain from an injury. Telling the difference between an average level of soreness and something more serious can be difficult, especially if someone is starting their fitness journey for the first time. So, let’s set the record straight. Here is how to tell the difference between normal muscle soreness from exercise and pain from a possible injury. Soreness When we exercise and push our bodies to become stronger, we’re actually making tiny tears in our muscle fibers. This is normal; our muscles become stronger as the body repairs these tears because the fibers become thicker and more powerful. However, this tearing and repairing can make us sore the day after a workout.
To identify soreness, recognize that muscles will feel tender, and you may feel an ache when you try to use the muscle while sitting, standing, or lifting something. Typically, this ache is only present when those muscles move again, not at rest. However, the longer these muscles stay static, the tighter the muscles will get as they repair, which makes moving them again painful. So, the critical characteristic here is that soreness is typically present as you force the muscle to move .
Muscle soreness should also only last for 2–3 days and onsets about 24 hours after physical activity occurs.
Pain Be concerned if the sensation is a more jarring and sharp pain rather than merely soreness with movement. Pain can occur outside the worked muscles, like in the joints or tendons of an affected area. While soreness is a dull ache, pain can feel like a stab with specific movements. Also, pain may be present even when the muscle is not moving . If someone is lying down after a workout and feels pain in their knee, even when not in use, that is pain, not just routine soreness. Pain may last longer than 2–3 days and can happen as you exercise or within 24 hours. Also, while muscle soreness subsides as the muscles move, pain can become more severe when you move the injured area again. If you believe your discomfort is pain and not muscle soreness, consult with your doctor to help identify the injury and outline the next steps you should take to heal.
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What Is Healthspan? And How Can You Improve It?
Invest in all aspects of your fitness. Exercise is always an excellent investment for a healthier life, but to increase your healthspan, you’ll need to invest in all facets of your fitness, not just cardio. To diversify your health investments, focus on strength, power (how much energy you can output in a short time), balance, flexibility, and cardio. You can accomplish this through any activity, but ensure that your weekly exercises are well-rounded and include at least one exercise in each category. How much you invest matters. We all get busy, that much is true, but how much time you invest in your health makes a difference in how much you get on the return. Ideally, you want to exercise in one of the above categories for 30 minutes daily. If your schedule is slammed, and exercise seems impossible to fit in, try to exercise at a higher intensity (at a level where you cannot hold a conversation
If you're retired or about to retire, you have a new and exciting life ahead of you. You may plan to travel the world, start a home project, or adopt a pet. Whatever you decide to do in your retirement, it’s essential to ensure you have as much time to enjoy it as possible.
So, how do you make it last?
The best way to ensure you get the most out of your life after retiring is to focus on improving your healthspan. While your lifespan is how long you live, your healthspan is how long you can do things independently with complete physical and cognitive ability. Your healthspan also impacts the quality of life left in your lifespan, and the more you invest in it, the more you can enjoy your sunset years to their fullest. Here’s what you can do to invest in your health now to get the highest return in the future.
during it) for at least 15 minutes a day for roughly the same results.
Investing in a well-rounded exercise routine with consistent time durations can improve your healthspan for many years. While the amount of time you have left is important, the quality of that time undoubtedly matters too. When you invest in your healthspan, you’re investing in your independence!
CLASSIC CABBAGE ROLLS Inspired by TasteOfHome.com INGREDIENTS
TAKE A BREAK!
• 1 medium head cabbage • 1 1/2 cups chopped onion, divided • 1 tbsp butter • 2 14.5-oz cans Italian stewed tomatoes • 4 garlic cloves, minced
• 2 tbsp brown sugar • 1 1/2 tsp salt, divided
• 1 cup cooked rice • 1/4 cup ketchup • 2 tbsp Worcestershire sauce • 1/4 tsp pepper • 1 lb lean (90%) ground beef • 1/4 lb Italian sausage
DIRECTIONS
1. In a Dutch oven, cook cabbage in boiling water for 10 minutes; drain. Rinse in cold water; drain. Remove 8 large outer leaves; set aside. 2. In a large saucepan, sauté 1 cup onion in butter. Add tomatoes, garlic, brown sugar, and 1/2 tsp salt. Simmer sauce for 15 minutes, stirring occasionally. 3. In a large bowl, combine rice, ketchup, Worcestershire sauce, pepper, and remaining onion and salt. Crumble beef and sausage over mixture and mix. 4. Remove thick vein from cabbage leaves for easier rolling. Place 1/2 cup meat mixture on each leaf; fold in sides. Starting at an unfolded edge, roll leaf to completely enclose filling. Place rolls seam side down in a skillet. Top with sauce. 5. Cover and cook over medium-low heat for 1 hour. Reduce heat to low; cook 20 minutes longer or until a thermometer inserted reads 160 F.
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1. ‘Life Is a Box of Chocolates’ and Other Wise Thoughts 2. The Difference Between Muscle Soreness and Pain 3. The Investment You Can't Afford to Skip Classic Cabbage Rolls 4. A Viral Workout That Actually Works! INSIDE THIS ISSUE
A WORKOUT TREND THAT’S HERE TO STAY THE POWER OF 12-3-30
Benefits of the 12-3-30 Exercise One reason this workout is gaining so much traction on the internet is because of the benefits. The first benefit users love is that this exercise gives you almost all of the same aerobic perks as running without the high impact on joints (thanks to that 12% incline!).
Workout fads come and go, but the benefit of aerobic exercise has never gone away. Right now, a popular exercise trend called the 12-3-30 Workout is circulating the internet. The thing is, this fad actually works, and fitness professionals are giving this exercise the green light.
So what is it, and why is it so good for you?
12-3-30 Explained The 12-3-30 Workout is pretty simple once you understand what the numbers stand for! Each number in the name correlates to a part of the exercise performed on a treadmill. Twelve percent is the incline you set the treadmill to, 3 mph is the speed at which you walk, and 30 minutes is the amount of time you walk. That’s it! These three numbers create the ideal circumstances in which your body has the resistance to utilize its muscles while also moving fast enough to increase heart rate and reap aerobic benefits. And 30 minutes a day, five days a week, is the ideal exercise to ensure your heart, body, and mind stay healthy.
The second benefit the 12-3-30 Workout offers is endurance. Walking uphill instead of on a flat terrain causes us to activate more muscles, while 30 minutes of exercise forces us to remain at a high-intensity level for longer. This ultimately forces our bodies to acclimate to rigorous movement, which improves our health. Like any other workout, the 12-3-30 is also great for weight loss, regulating blood sugar, and improving cardiovascular health. But it’s also important to remember that no one exercise should be your only source of movement. Consider adding the 12-3-30 exercise to your weekly rotation, or use it to follow your weight training or other strength exercises for the best results.
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JOIN THE BERMAN INC. NCAA MEN’S BASKETBALL TOURNAMENT BRACKET CHALLENGE
You Could Win BIG!
Act Fast! Selection Sunday takes place on March 12, and the first round officially kicks off on March 16; so, you’ll only have four days to get your bracket to us. Make sure you set some reminders if you want to participate! Someone will win — why not you? There’s never been a perfect bracket, so have fun with it. Pick the underdog
The NCAA Men’s Basketball Tournament is right around the corner. It’s estimated that 40 million Americans will fill out March Madness brackets every year, but nobody has ever completed a perfect bracket. Will you be the first? We’re inviting all current and former members of the Berman Inc. community to participate in our NCAA
Men’s Basketball Tournament Bracket Challenge. If you’re
or the upset that nobody thinks will happen. Five
part of the Berman PT, Health and Wellness, or Berman Method Golf Community, you are
years ago, we saw the No. 16-seed UMBC take out the No. 1-seed Virginia in the first round. Anything is possible.
eligible to participate as long as you have been or currently are an active paying patient/client of ours. The best part? The lucky winner of our NCAA Men’s Basketball Tournament Bracket Challenge will win $1,000 in credit toward the services of their choice.
Don’t wait! Make sure you stop into our office sometime between March 12 and 16 to drop off a bracket. You can’t win if you don’t participate!
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MARCH: IS YOUR MEAL PLAN CAUSING THE MAJORITY OF YOUR SYMPTOMS?
PART 2
Last month, we reviewed some great information about your FOOD contributing to the symptoms you are feeling — not your age. Recall: Feeling tired throughout the day, having less energy than you used to, and getting the “muffin-top” around your midsection are not part of the normal aging process. Waking up at night, and having difficulty falling asleep or staying asleep are not part of the normal aging process. Feeling anxious and frustrated is not part of the normal aging process. And you should not be increasing the number of pills you take just to treat these symptoms. We need to identify the cause of these things you are feeling and treat this to see success. The first important component we discussed was your blood sugar. Research shows that 46.5% of Americans over the age of 50 are insulin resistant. Cortisol Hormone Cortisol is a stress hormone within our body. It is released from the adrenal glands, which are organs that sit above our kidneys in the abdomen. The cortisol hormone is a steroid. The release of cortisol is important in acute stress situations like running away from an alligator chasing you and other dangerous situations. It is the “fight or flight” hormone. Cortisol should naturally rise at 6 a.m. It should help to wake us up and provide energy throughout the day. It then should trend down throughout the day, with the exception of the acute stress situations as described above. Cortisol should naturally reach its lowest point at midnight to allow the individual to sleep and rest. The problem with cortisol is this: When individuals have chronic stress, like high-stress jobs or home lives, cortisol is released consistently and “chronically.” Chronic release of this stress hormone can cause the body to hold onto adipose tissue and redistribute this to the abdominal area, leading to belly fat. The next issue with the chronic release of cortisol is that the more cortisol released, the higher the blood sugar level is. If you remember, the higher the blood sugar, the less efficient our cells are to break down our food for energy, and food is stored as fat. Chronic cortisol release also interrupts the circadian rhythm, sleep, and cellular recovery. Sleep is its own entity when it comes to our body being efficient, but it is largely impacted by our blood sugar instability and cortisol levels! Many times, improving these two components will cure our sleep disorders. Another issue with the chronic release of cortisol is it is a steroid that
actually breaks down our gut lining and leads to leaky gut syndrome, autoimmune syndrome, and vitamin deficiencies. Gut Health Vitamin Levels It was just mentioned that the chronic release of cortisol can damage our gut lining and lead to leaky gut syndrome. Leaky gut means your intestinal lining is not healthy and is allowing food particles, bacteria, and toxins to leave the intestinal tract (gut) and penetrate into tissues and the bloodstream. The problem with toxins getting into your tissues and bloodstream is that the immune system reacts to this. In addition, when the gut lining is unhealthy, vitamins and minerals from our food (or supplements) are not well absorbed due to damage to the intestinal structures. Now, we have the immune system reacting at a high level consistently and we are deficient in vital nutrients and minerals which make our organs function properly. Let’s break down the top five concerns with leaky gut and vitamin deficiencies: 1. The immune system is at a heightened state autoimmune disease. 2. Inflammation is high and the metabolism is not the main priority for your organs. 3. The immune system is worn out , the body is working hard , and your cells are tired. 4. Vital nutrients like vitamins D and B12, magnesium, and iron become deficient because they are not being
absorbed well, which increases the risk of insulin resistance, blood sugar stability, and weight gain
5. The immune system is fighting, which increases stress internally, releasing more of the cortisol hormone (and we already know the effects of this vicious cycle!) Leaky gut needs a lot of attention, but some of the most common causes of leaky gut are related to the foods you are consuming. Many individuals have food sensitivities they don’t know about. Food sensitivities can develop deep into adulthood, often after a trauma or stressor on our body. They can also present in childhood and change throughout our lives. Sugar is inflammatory and can break down our gut lining as well. The good news is that blood sugar instability, chronically high cortisol levels, and leaky gut syndrome are all treatable and reversible with the right foods for your body, the right balance of your macronutrients, and the right gut healing techniques. Working with a professional can be life-changing for you. –Jenni Berman
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