Berman PT - July 2022

Berman PT - July 2022

JULY 2022

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HAPPY BIRTHDAY, AMERICA! And Some Berman Updates

Happy birthday, America! July and, more specifically, the Fourth of July have become a very special time for Jenni and myself because every year for this holiday we take an “extended family” vacation to a little tiny town called Welaka, which is located on the St. John’s River. For reference, this town is pretty close to Gainesville, and there’s only one red light. Jenni, her sister, and parents, started visiting this little town over 20 years ago mainly because there wasn’t any cell or internet service there so dad couldn’t work. The tradition has continued over the years, and the group gradually started to get a little bigger when spouses and close friends began joining this family tradition. I’ll try to paint a better picture. Imagine a very small, five- building condominium complete with a pool that faces the St. John’s River. Weather permitting, we waterski and hang at the pool by day and put on potluck style dinners by night. It’s one of the most relaxing vacations we take because there’s never really an itinerary.

experience. We’ve asked many of y’all for constructive feedback, and we are taking a lot of that feedback very seriously; so, thank you very much for helping us get better! In addition to training and refining our services and client experience, we are also preparing to open up a new location in Bonita Springs! As I’m writing this, we are currently in the process of hashing out the details of our lease and build- out plans with a very rough guesstimate for being up and running by Oct. 1! The short-term plan for this location is to handle the rapidly growing demand for our Berman Golf services. One of the best things about this new location is that we’ll have plenty of room for group sessions, which will allow us to create more of a community experience around the Berman Golf brand, which is something that has been missing

and that I’ve wanted since its conception years ago. Also, because we’ll have more space, it will be easy for Jenni and her health and wellness services to expand into, which will likely happen sooner than later. As you can imagine, I have wayyyy more that I want to talk about on this subject but because I have to write this newsletter in advance, I don’t want to put the cart before the horse if you get my drift … And last but not least, don’t forget that we have more workshops this month! For both May and June, we had AMAZING turnouts for all three businesses. This month I’d expect an even

It’s literally wake up (usually when Stella says it’s time), eat breakfast, then head to the pool and hope for some smooth glassy water to get a few waterski runs in before lunch. Then maybe, we’ll take a longer boat ride down the river to one of our favorite watering holes called Renegades and then come back to the condos for sunset and dinner. Rinse and repeat for 5–6 days.

These past couple of years have been exponentially more special because I remember having Stella there at 2 months old in 2020. Then last year, 2021, she literally took her first steps around the pool! And this year, I totally expect her to be in full-on fish mode, swimming like crazy! So, from crapping green to walking to swimming all within two years! (You’re welcome for that visual haha!) And now for the SOTU-Berman Inc. business: Everyone is doing well and enjoying the breathing room that summer offers. This has given us time to meet regularly for training opportunities so that we can continue to improve our services and client

bigger demand just based on the workshop titles alone! But, again, you must act fast! We’re able to hold five people max in-house, and we are cutting it down to 10 people max with the virtual workshops. We had to cut down the virtual attendees so that we can maintain the quality of the Q&A sessions. So don’t hesitate! Flip to the next page NOW! –Dr. Jake Berman

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No. 4: Shin Splints If you plan on doing a lot of high impact activities, such as running and jumping, you may experience shin splints. You’ll need plenty of rest and ice to heal from this injury, but physical therapy can also help to get you back on your feet! A treatment plan that may include specific stretches, strengthening exercises, and massages can help alleviate the condition. If you’re upset about an injury putting a stop to your outdoor fun this summer, you aren’t alone. We see patients with life-disrupting and even life-changing injuries all the time. Your pain deserves proper treatment, so don’t hesitate to give us a call.

shin bone. Luckily, you don’t have to live in pain. Physical therapists can design stretches and stability/ strengthening exercises to address your specific problems. No. 2: Ankle Sprains If you’ve ever gone out for a run and suddenly felt a pulsing pain in your ankle, then you may know how easy it is to get ankle sprains. These painful and debilitating injuries can leave you helpless on the sofa, but a little physical therapy can get you back into the wilderness again. No. 3: Tennis or Golfer Elbow In summer, many people dust off their tennis racket and golf clubs to start playing again. Unfortunately, these sports can lead to some awkward movements for your body, especially your elbows. Tennis or golfer elbow can occur from repetitive strain on your elbow tendons. Even people who don’t play tennis or golf can suffer from these injuries, so they benefit from a diagnosis and a treatment plan that can help them avoid future problems.

Summer is a fun, exciting time of year. However, it can also lead to being less careful than usual because of all the fun activities we participate in! Here are some common summer injuries to try and avoid. No. 1: Knee Injuries Knees are one of the most commonly injured joints in the human body. You might experience knee pain after a fall while playing sports, or you can even tear your ACL (anterior cruciate ligament), which connects the front center of your knee to your 4 Common Summertime Injuries PT CAN HELP ALLEVIATE

Ditch the Flops Why Your Flip-Flops Are Doing More Harm Than You Think

‘What if I just only wear flip-flops? Will that help?’ Unfortunately, this isn’t just something your body “gets used to.” Wearing flip-flops for a long period of time can cause chronic problems in addition to standard joint pain. For instance, you could experience plantar fasciitis — which is pain in the tissue that connects your heel and toes — or Achilles tendinitis. The latter results from overuse of the tendon in the back of your heel. Essentially, because your foot is having to compensate for flip-flops’ lack of support, the overexertion at an unnatural angle causes more problems over time. ‘So, I can never wear flip-flops, then?’ Good news! You don’t have to swear off flip- flops or sandals. Find a pair of shoes that offer the right amount of support for your arches. You can tell if shoes have this by looking for the “bump” in the middle of the shoe. Archies are a popular flip-flop brand with the arch built right in! Test drive a pair of these or consult with a trusted physical therapist to find the flip-flops or sandals that give you the summertime look we all want without the flip-flop pain.

Whether you’re walking around poolside or simply enjoying a day at the ballpark, few summertime outfits are complete without a pair of flip-flops. But if you struggle with foot pain — or are simply aging out of your invincible 20s — wearing flip- flops may be one of the worst things you can do for your feet.

‘Why do my feet hurt!?’ Because flip-flops don’t have any support, your arches receive more pressure than when you are wearing shoes that have built-in materials for arches, like tennis shoes. That often explains why your feet are sore, but this can also create a problem for the rest of your body.

‘Wait — flip-flops can hurt my whole body?’ Wearing flip-flops can limit how you walk because you’re compensating for the arch pressure. This can impact your ankles, knees, lower back, and hips by placing unnatural weight on these joints and muscles. This could also have an impact on your balance, since the distribution of your weight with each step is off-kilter.

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From pain killers to carbonated drinks, you can find caffeine everywhere on the American market. However, high caffeine consumption can pose risks. The good news is that in moderation, caffeine may contain useful health benefits, but if you want to actually benefit from caffeine, consider these healthier options. But what is caffeine, exactly? Caffeine is a natural stimulant — in other words, it stimulates the brain and central nervous systems, which prevents weariness and helps you stay alert. Over 80% of the world’s population consumes a caffeinated product every day, including tea, coffee, soda, and energy drinks. In North America alone, this number rises to 90%. Research shows that caffeine may possibly elevate your brain function and metabolism, and during exercise, it may even increase your body’s use of fat as fuel — but that doesn’t necessarily mean chugging an energy drink is ideal. Why? Its health benefits come mainly through tea or coffee. Walk into any grocery store, and you’ll notice that many highly caffeinated drinks are also high in sugar and additives. Sugar is extremely harmful to your long-term health — and GET CAFFEINATED IN A ‘HEALTHY’ WAY KEEP IT SIMPLE

no matter what benefits you read about caffeine, the harmful effects of sugar can overwhelm them by heightening your risk of diabetes, heart disease, and much more. The experts agree: Tossing a sugar cube or two into your cup of coffee isn’t the same as drinking a sugary Red Bull. Additionally, too much caffeine can cause some problems. In some individuals, caffeine can promote headaches, migraines, and high blood pressure. Caffeine is also a psychoactive substance, which means it’s habit forming. After a period of not drinking coffee, you might be familiar with the “caffeine withdrawal” and its side effects: anxiety, tremors, restlessness, irregular heartbeat, and even trouble sleeping. Thankfully, these effects are temporary. Studies show that the people who benefit the most from caffeine are often those who drink anywhere from 1–4 cups of tea or coffee a day. You can also find zero-sugar seltzer waters with low doses of caffeine if you need a small kick. Keep it simple, and you’ll avoid excess sugar and reap the benefits of caffeine more fully.

HEALTHIER HOT DOGS WITH SLAW Inspired by RachaelRayMag.com

TAKE A BREAK!

Craving a healthy dog for National Hot Dog Month? We’ve got you! Follow our recipe for a dog packed with protein, fiber, and vitamins. (Serves 8)

DIRECTIONS

INGREDIENTS

• 2 tbsp vegetable oil • 1 green apple, peeled and diced • 1 red onion, thinly sliced • 1 small head red cabbage, cored and shredded • 2 tsp ground cumin • 1 tbsp grill seasoning • 3 tbsp apple cider vinegar • 2 tbsp maple syrup • 8 organic chicken sausage links • 8 whole-wheat hot dog buns, toasted

1. In a large skillet over high heat, warm the vegetable oil. Sauté the apple, onion, and cabbage and toss until wilted. Season with cumin and grill seasoning and cook for 10–12 minutes, until tender. 2. Add the vinegar and maple syrup, then toss to combine. Cook for 1 minute and set aside the slaw. 3. On the grill, cook your chicken dogs according to the package instructions. 4. Assemble the works, starting with the bun and piling in the chicken dog and slaw. 5. Dig in! For an extra health boost, serve with grilled summer vegetables.

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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. Happy Birthday, America — And Some Berman Updates 2. Why Summer Can Be Dangerous Why You Need to Ditch the Flip-Flops 3. The Healthiest Way to Get Caffeinated Healthier Hot Dogs With Slaw 4. Try These Easy, Healthy Microhabits INSIDE THIS ISSUE

5 Easy, Healthy Microhabits INVEST A FEW MINUTES FOR A HEALTHIER FUTURE

No. 2: Dedicate 5 minutes of your lunch to walking. Whether you want a relaxing walk or a quick jog to get energized, spending time during your lunch to venture outdoors might be more restorative for your mind and body than you’d expect. This is especially easy to do if you’re working from home!

No. 4: Create a gratitude habit. If your world disappeared tomorrow, what would you miss? Take time in your day, whether it’s the morning, afternoon, or night, to think about everything and everyone you value in your life. This advice isn’t just about achieving better emotional fulfillment; studies show that gratitude practices have significant health benefits, from improved heart health to mental health. No. 5: Take breaks. Avoid burnout. We can get fixated on our jobs and our obligations. But everyone needs regular breaks and personal days off to avoid burnout. Plan to take breaks, and make a promise to never skip them. With these small self-improvement commitments, you might surprise yourself with how far you can go!

Creating a new habit can feel like an enormous hurdle, but the most successful attempts often start with very small steps. Try these very small commitments — they could make a big difference, and even develop into more dedicated habits. No. 1: Go to bed 10 minutes earlier. Research shows that adults need 7–9 hours of sleep. It’s a common myth that adults can get accustomed to five hours of sleep, but experts from the Sleep Foundation say otherwise. While daytime drowsiness may stabilize over weeks or months, persistent sleep deprivation can wreak havoc on your metabolism,

No. 3: Find a way to eat an extra serving of fruit or vegetables. If you find yourself struggling to eat healthy foods, don’t subscribe to premade meal kits only to give up a few days later. Instead, try adding fruits and vegetables to meals you already prepare and/or enjoy. Once in a while, replace overly salty or sweet snacks with fresher alternatives.

cardiovascular system, and immune system. To slowly convince yourself to get more sleep, try getting to bed 10 minutes earlier each time. It’s a small, simple change that could make a noticeable difference.

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CLAIM A SPOT IN THE GOLF PERFORMANCE PROGRAM

In honor of America’s birthday, patriotism, and supporting American businesses, for the month of July we will be accepting deposits from anybody who wants to claim a spot in our fall and/or winter golf performance program — at our brand-new Bonita location! The Golf Performance Program will focus specifically on these 3 things: • Gaining more distance off the tee

• Improving your consistency • Playing with less back pain

$500 will save you a spot or you can pay in full for the “Pre Construction Prices”! If you want way more details on this please email [email protected] as soon as possible since I’m anticipating high demand and spots will be limited!

MONTHLY WORKSHOP TOPICS

Health and Wellness: 7 Tips to Navigate Restaurants, Grocery Stores, and Recipes — With Food Allergies or Sensitivities

PT: 5 Simple Tips to Improve Posture and Resolve Neck and Shoulder Pain So You Can Feel More Confident Wednesday, July 20, 2022, from 1–2 p.m.

Golf: 3 Ways Improving Posture Can Increase Shoulder Turn and Help Generate Club- Head Speed Thursday, July 21, 2022, from 2–3 p.m.

Tuesday, July 19, 2022, from 3–4 p.m.

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