Berman Physical Therapy - February 2022

Berman Physical Therapy - February 2022

FEBRUARY 2022

WWW.BERMANPT.COM | 239-431-0232

STICK TO YOUR GOALS DON’T LET FEBRUARY END YOUR NEW YEAR’S RESOLUTIONS

February is here, baby! Bring on the chocolate and stuffed teddy bears! For all the people with significant others out there, you better make sure you set 15 reminders to pick up flowers EARLY before all the good ones are taken! But what’s more important in February than Hallmark’s attempts at guilting people into spending ridiculous amounts of money on chocolate, teddy bears, and dinner is keeping up the momentum you started in January. As we all know, it’s easy to get excited and motivated to start going to the gym and eating better after we feel the guilt of the holiday season behind us, but it’s much harder to keep that momentum going consistently once February comes around. Think about it: This concept is what almost every gym membership takes advantage of. Every single gym membership I’ve ever looked into has a significant decrease in rates when you commit to the year. They do this to get you to sign up knowing that at least 50% of the new members will quit by March, so it’s essentially free money! Let’s move on to more fun and exciting news and start with what’s been going on with Stella. It wouldn’t be a Berman newsletter without mentioning Stella, after all! We are rapidly coming up on her 2nd birthday and wouldn’t you know it, we have been lucky enough to be experiencing her “terrible 2s” for three months already. But in all seriousness, we really can’t complain. Stella is really well behaved 95% of the time — running, talking, occasionally screaming bloody murder, but mostly making us laugh and smile. I truly am on cloud nine. This February, we are celebrating Friends and Family Month at Berman Physical Therapy. If you have friends or family members who are interested in improving their golf game or wellness or are in need of physical therapy, point them in our direction! Both of you will receive a free session on us!

The amount of effort she expends to ensure that every single one of her patients is getting the absolute best care possible is absolutely amazing. It seems like once a week, I’ll go upstairs for something and see new “before and after” pictures on the wall, and it just blows my mind! She’s literally transforming people’s lives for the better. Jenni also has a new addition to her team, Stacey, who specializes in helping

people manage insulin resistance. If you haven’t had the chance to speak with Stacey yet, don’t wait! She is amazing and brings some really cool “tools” to the job to help augment Jenni’s magic. And now for my update: I’ve gone 100% in with the golf program. The results our golfers are getting are nothing short of stunning! The word has spread fast, which has led to me starting a pilot program at Bear’s Paw Country Club, where I’ve been working with a group of members there since the beginning of January with the primary focus of gaining distance off the tee. We are only four weeks into this 12-week program, but I’m already seeing dramatic results! I’m excited to document this entire process so I can rinse and repeat at other clubs moving forward. (If you’re interested in my coming to your club, please email me at [email protected].) The last thing I wanted to say was a huge THANK-YOU to everyone who purchased my new book, “The Berman Method of Golf Performance”! I really was amazed at all the support from clients, new and old, in a very short amount of time. We sold out in the first three days, then we couldn’t get more copies in for another two weeks due to Amazon

being backed up from Santa deliveries, but we are fully stocked back up now. If you haven’t got your copy yet, just head over to BermanPT.com/book to claim your copy and I’ll get it in the mail immediately!

Moving on to Jenni, she continues to crush it! She is one of the most dedicated team members I’ve ever worked with.

–Dr. Jake Berman

• 1 239-431-0232

Published by Newsletter Pro | www.NewsletterPro.com

which can help you fall asleep easier. On top of exercise, try weaving protein-rich snacks and meals into your routine. Foods like light meat and nuts can improve sleep quality, and dairy foods contain tryptophan, which is a sleep-promoting chemical. Eliminate unhealthy substances . Limit your intake of caffeine and sugar throughout the day — especially right before bed — for better rest. It’s also best not to drink anything about an hour before bed, so you don’t wake up in the middle of the night to use the restroom and disrupt your sleep. Regulate your sleep schedule. Keeping the same schedule for sleeping can reap immediate benefits. You will notice increased alertness during waking hours as well as enhanced memory and attention span. You may also start to feel tired around the same time every day, ensuring that you will actually go to sleep right on schedule. It can take time and patience to adjust to new habits to improve sleep, especially for the elderly. It won’t happen overnight, but the benefits that come with a better night’s sleep will have you feeling younger and healthier than ever before. If anything, you will feel more engaged and happier throughout your daily life. The Importance of a Good Night’s Rest

Sleep is an essential part of our lives, but it becomes even more important as we get older, as it’s a necessity for healthy aging and staying energized. Ideally, everyone should sleep between 7.5–9 hours a night, but as we get older, this becomes much harder to achieve. Health complaints, minor disturbances, and a decrease in melatonin levels make it difficult for seniors to get a full night of sleep, which can cause irritability and fatigue. In order to combat these disturbances, here are a few things you can do to ensure you get enough sleep during the night. Build an active daily routine. Outdoor exercise and general movement every day is good for your body, but being outside and absorbing sunlight can balance and optimize your melatonin levels,

HOW DEION SANDERS HAS STAYED IN GREAT SHAPE WORK OUT LIKE PRIME TIME

Is there any group in better shape than professional football players? While there are certainly some exceptions, most National Football League athletes are in incredible shape so they can withstand hits from some of the biggest and toughest guys in the country. When they retire, many athletes tone down their exercise routine, but that is certainly not the case for one superstar.

Though Sanders retired from the NFL more than 15 years ago, you wouldn’t be able to tell by looking at him. At 54 years old, Sanders is still in incredible shape and looks like he could return to the field at any moment. To put it simply, Sanders continues to use every moment and opportunity to improve himself. He’s often said, “I want to look good. I don’t want to be the strongest and the fastest. I want to look the strongest and the fastest.” In his Texas home, Sanders has the ultimate home gym that consists of dumbbells, stability balls, pullup bars, and much more. He never passes up an opportunity to work out. “Even if I’m just waiting for the shower water to warm, there’s no reason I can’t bang out 50 pushups.” For cardio, Sanders usually runs for 15 minutes. He’ll throw in 10 50-yard dashes, which he follows with 400 situps and 200 pushups. It sounds like an extreme workout for most of us, but it’s just an average day for the eight-time Pro Bowler. Sanders’ one rule when it comes to working out is to give it your best. You don’t have to be the best to give it your all.

Deion Sanders is one of the greatest defensive players in football history. But he didn’t just play football. He was also a professional baseball player, playing in the MLB at the same time he was playing in the NFL. He was a one-of-a-kind athlete who gave his all every day. He even worked out after his football games, and the team always had an exercise bike ready for him in his hotel room.

2 • www.bermanpt.com

Published by Newsletter Pro | www.NewsletterPro.com

WITH MEAL PREPPING Stuff Yourself and Your Wallet

You’ll cut food costs. Eating out at restaurants several days a week can get incredibly expensive. Even fast food can quickly burn a hole in your pocket. By going to the grocery store and getting the ingredients to prepare your meals in advance, you will be saving money. And you will never ask yourself, “What should I have for dinner tonight?”

Have you ever intended to eat healthy meals throughout the week, but as the days went on, you either ran out of time or patience and picked up unhealthy eating habits? We’ve all been there, but if you find yourself falling into this routine regularly, you might want to give meal prepping a chance. Meal prepping has gained popularity over the past few years, and social media has been flooded with images of fitness gurus’ meal-prepping habits. To properly meal prep, you need to plan and shop for your meals in advance. You then need to cook all of your meals for the week and store them for easy access. This way, you won’t be tempted to eat fast food or other unhealthy options since your meals will already be prepared and ready to eat. While there are many benefits to meal prepping, there are three that stand above the rest.

You’ll save time. Our days are already hectic and busy enough, and more often than not, cooking after working or running errands seems like just another chore. With

meal prep, you can spend the time you would have spent cooking on hobbies or relaxation since your meals will already be cooked and prepared. It’s a great way to make more time for yourself. You’ll be eating healthier. Eating out at restaurants, especially if it’s fast food, can be quite unhealthy. You may find yourself putting on weight if you’re eating out every other day. By meal prepping, you can introduce more home-cooked meals into your diet. You can choose healthier foods, and your portion sizes will be limited since the food is already made. This way you won’t overeat, and you can enjoy fresh and delicious meals every day of the week.

toothpicks, seal the edges of the pockets. 5. Season the chicken with curry, paprika, salt, and pepper, then bake for 20 minutes or until the chicken reaches 165 F. 6. Remove the toothpicks and serve with rice, potatoes, salad, or roasted vegetables! • 10 large basil leaves, chopped • 2 cloves garlic, chopped • 1/2 tsp curry powder • 1/2 tsp paprika • Salt and pepper, to taste MEDITERRANEAN STUFFED CHICKEN BREAST Inspired by DiabetesStrong.com

TAKE A BREAK!

INGREDIENTS

• 2 chicken breasts • 2 oz mozzarella cheese, cubed • 2 canned artichoke hearts, chopped • 4 tsp sun-dried tomatoes, chopped

DIRECTIONS

1. Preheat oven to 365 F. 2. Cut a slit lengthwise to create a pocket in the middle of each chicken breast. Place the breasts on a baking sheet. 3. In a medium bowl, combine the mozzarella cheese, artichoke hearts, tomatoes, basil, and garlic. 4. Divide the mixture in half and stuff each chicken breast pocket. Using

• 3 239-431-0232

Published by Newsletter Pro | www.NewsletterPro.com

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

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.

1. STICK TO YOUR GOALS THIS YEAR! 2. QUALITY SLEEP CAN PROMOTE HEALTHY AGING INSIDE THIS ISSUE

HOW DEION SANDERS HAS STAYED IN GREAT SHAPE

3. 3 MAJOR BENEFITS OF MEAL PREPPING

MEDITERRANEAN STUFFED CHICKEN BREAST 4. IMPROVE YOUR HEALTH WITH FITNESS TRACKERS

Improve Your Health With Fitness Trackers

Sleep Monitoring Many fitness trackers give you insight into your sleep routine and will even track your movements so you can find out if you were tossing and turning all night. Others go further by detecting your body temperature, heart rate, and energy expenditure. You can use this information to create a sleep schedule that works for you or make any adjustments to your sleeping conditions if they are preventing you from getting a good night’s sleep. Future Updates Fitness trackers and wearable devices are still a relatively new technology. Tech companies are continually updating them and introducing additional features. For example, new wearables that are hitting the market can track blood sugar, which could be incredibly beneficial to those with diabetes. Wearable tech will continue to evolve — only time will tell what features and functions companies will unveil next.

Over the past decade, wearable technology has seen an incredible boom. Wearables like Fitbits and the Apple Watch used to be nothing more than glorified step counters. Since their debut, though, fitness trackers and wearables have gone through various updates that have made them essential to the fitness community as a whole. This is because wearing a fitness tracker can add great benefits to your lifestyle and can even improve your daily life. Heart Rate A built-in heart rate sensor is possibly the most vital feature available in almost every wearable device and fitness tracker. There are many exercise machines that track your heart rate, but those are only useful if you know your resting heart rate. With a fitness tracker — whether you’re sleeping, sitting, running, or exercising — you will know exactly what your heart rate is and what’s normal for you. This is important because it will help you notice irregularities so you can better understand your heart health.

4 • www.bermanpt.com

Published by Newsletter Pro | www.NewsletterPro.com

GET YOUR LOVED ONES THE TREATMENT THEY NEED DURING FRIENDS AND FAMILY MONTH

For the first five people to take advantage of this offer, I’ll even throw in another special bonus … But you’ll have to give us a call or stop by the office to find out more! Since it’s Friends and Family Month, we have an extraordinary offer that you and your friend/family member do not want to miss out on. There’s no better time than now to encourage them to come to see us! The best part is that it’s FREE ! That’s $400 worth of treatment for FREE! There’s literally no excuse! February is Friends and Family Month! We all have that friend who has been complaining about their back pain for far too long, or maybe you have that family member who annoys you by constantly whining about that nagging ache or pain but won’t do anything about it!

WWW.BERMANPT.COM | 239-431-0232

239-431-0232