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Thoughts & Tips from The Doctor of Fitness: Fitness Trainer, Nutrition Expert, & Sports Medicine Physician

We write informally on topics we're passionate at Doctor Of Fitness - fitness, strength and conditioning, sports nutrition, sports medicine, and edge fitness and nutrition news. If you'd like to reach us directly, you can contact us here. For more information, you're invited to read Dr. Mancini's C.V. and informal bio.

Honoring Dad on Father’s Day

on Tuesday, 16 June 2020. Posted in Doctor of Fitness

Mother’s Day gets all the attention, and for good reason. There is no substitute for Mom. While Father’s Day doesn’t get the hype, it’s important not to forget about Dear Old Dad. It’s a great time to throw a little credit to the guy who taught you how to throw a baseball, fix a car or flame-broil burgers on the grill like nobody’s business. Sure, Dad might not have taught you those stereotypical things, but he probably has taught you plenty of other valuable lessons, and Father’s Day is the perfect time to say thanks.

What should you do for Dad? It really depends on what type of guy Dad is. Don’t just grab some traditional ‘Dad’ stuff off the rack at your local store. Put some thought into it. Dad might not want a big party thrown in his honor. Maybe he’d prefer to hang out in his man cave (if he has one) and read a book. Showing love and respect for Dad means giving him the type of day he wants. It’s his day after all.

There really isn’t a one-size-fits-all approach to Father’s Day, because every Dad is different. The one constant that every dad will appreciate is a thank you. Sure, it could be an elaborate bash, but it might also be a five-minute phone call or a card. He’ll appreciate that you took the time and cared. Every dad loves that. And by the way, while Father’s Day is a special day for dads, there’s nothing wrong with showing him you care the other 364 days of the year.

Happy Father’s Day to all the great dads out there!

Budgeting Fun for Summer

on Tuesday, 09 June 2020. Posted in Doctor of Fitness

When you think of fun summer activities for the family, you may think of camping, sitting out under the stars or maybe catching some rays down by the pool. Even though it’s a valuable skill, learning how to create and maintain a budget probably doesn’t make your top ten list of fun things to do. If only there was a way to combine summer fun with learning how to effectively make a budget…

Games are a great way to combine fun with learning, and fortunately when it comes to learning about budgets there are some great classics out there. Payday, the Game of Life and the granddaddy of them all, Monopoly, are excellent choices. After all, you’ll need a budget and a plan if you want to slap down those fancy hotels on Boardwalk and laugh when unsuspecting family members come to visit. 

It doesn’t have to be just board games. For example, Visa and the NFL have teamed up to create Financial Football, an interactive game where players manage money and answer questions to gain yardage and score touchdowns. 

Remember, any game can be modified. The idea is to teach kids how to manage a limited amount of resources to best accomplish their goals. 

In past days, enterprising kids would set up a lemonade stand. In these days of social distancing, it’s a little more challenging. But just because your state and local ordinances may not permit it, doesn’t mean you can’t use your imagination. Sit down with your kids and go through a thought exercise of setting up a lemonade stand (hint: they call it playing pretend). How will they make a profit? How will they set it up? Where? Will they use their money to buy a new videogame or plow it back into the business? 

Budgeting is a valuable skill that can pay lifelong dividends. It doesn’t have to be dry and boring either. When you combine it with fun games and real-world examples it can be a great learning experience for the whole family. 

Getting Your Child’s Education Back on Track

on Tuesday, 02 June 2020. Posted in Doctor of Fitness

It goes without saying that this school year has been unlike any other in recent memory. The scholastic calendar was abruptly taken for a ride by the coronavirus and dumped off in uncharted territory. Depending on where you lived, your kids were left to carry on with online learning or even left to their own devices entirely. As a parent, how do you pick up the pieces and get your child’s education back on track?

You’ll likely want to supervise your child’s learning more than you may have in the past, and the first thing you need to do is to know your kid. How do they learn? Visually? Hands on? Do they do better with independent study or in groups where they can learn from other kids? Many schools, even some of the better private ones, have to resort to a sort of one-size-fits-all method in the best of times. One of the few advantages you have in this unfortunate situation is a unique opportunity to customize your child’s education. 

Without the more rigid structure of a regular school year, you have more time for passion projects, i.e. stuff your kid is interested in learning anyway. Allowing your child to explore interests, whether it’s making managerial decisions on a farm game or satisfying their inner artistic calling is a great way to keep their minds engaged. As a bonus, it’s a lot easier to get them to do it.

Although encouraging free expression is great, it’s also a good idea to set aside a specific time and place for learning. Kids of all stripes do better with an established routine. Try for quality over quantity. Like most of us, kids have a limited attention span, so try to be flexible.

Most of all, remember it’s a stressful time for everybody and you won’t get everything back to normal in a day or even a week. A positive attitude will go a long way to help the situation. Relax, have fun and try to make the best of things. You might be surprised what creative solutions you come up with.

Exercise Series: Exercise for Busy Families

on Tuesday, 26 May 2020. Posted in Doctor of Fitness

In our series on exercise, we’ve talked about how various people can become more active. Whether you’re a senior, a kid or a busy working adult there are plenty of ways to get active. When it comes to getting the whole family involved, things get a little more challenging. Everyone has their own schedule and their own interests. What’s great for one family member might be a miserable chore for another. Some prefer indoors, some outdoors. Some prefer… well, you get the idea. 

If you want to get everyone in the family involved, the first thing you have to do is make it a priority. That may mean giving up some other activities, such as binge watching your favorite show on a day off or catching up on work. It definitely means setting aside time to make it happen. 

The second major thing you need to do is get everyone in the family involved. Hold a family meeting. Take input. Consider suggestions. Keep everyone’s needs in mind and consider what objections will be raised and why. The idea is to have a workable plan that everyone can buy into. Without that, you’re facing a nearly impossible battle.

Once you’ve gotten everyone to agree, the next step is to make it a routine. Creating great habits takes work. Pick an activity and a time for it and then stick to it. The longer you’re able to do it, the easier it will become. 

So, what activity should you pick? The answer is as different as the families who participate. To help get you started, here are a few ideas

Exercise is a great way to stay healthy and enjoy life. It’s even better when you have someone to share it with. Get the whole family involved in a healthy lifestyle. Make it a regular habit and make it fun. You’ll not only feel better, but you’ll have some great family memories to share as well. 

Memorial Day: Remembering in Your Town

on Tuesday, 19 May 2020. Posted in Doctor of Fitness

Memorial Day marks the unofficial start of summer. If you’re lucky enough to get a few days off, it’s time to crack open a cold one and enjoy a little well-earned rest. Memorial Day wasn’t always a three-day party. It was originally intended as a quiet, solemn day, a time to remember those who gave their lives in service to our country. With that spirit in mind, and in consideration of the current state of affairs across the planet, here are some ways you can observe the holiday

Of course, attending a big blowout or even a large family gathering may be a bit challenging during these days of social distancing. So why not celebrate Memorial Day by remembering in your town? Do you know the history of your town? The people and events that made it what it is today? Every town has someone who served in the armed forces or someone who made a contribution to their country. Take the time to find out. It might mean an extensive internet search or visiting a forgotten cemetery half-choked in ivy. Maybe there’s a park dedicated to a local hero or a veteran who remembers. You won’t know unless you find out.

Everyone knows the big events in history, but most people forget the smaller ones that help shape the character of a place. You don’t have to spend time and money traveling to a big Memorial Day event—not when there’s an interesting adventure waiting for you in the hamlet you call home. Give it a try this holiday. You might be surprised by what you find.

Exercise Series: Exercise for Busy Adults

on Tuesday, 12 May 2020. Posted in Doctor of Fitness

The problem is fairly straightforward. You heard a thousand times that you need to get out there and get some exercise. You know that it’s a key component of a healthy lifestyle and that by getting regular exercise you’ll feel better, look better and have a healthier outlook on life. The problem comes from the fact that you’re up to your eyebrows in work, homeschooling and entertaining your kids, and a dozen other commitments. You don’t have time to breathe, let alone workout. 

The keys to incorporating exercise into your daily life are first, to do more with less, and second, to multitask. It can be quite simple. Instead of spending 10 minutes waiting in your car for a parking space to open up, why not take a more distant spot and simply walk? There’s at least five minutes of exercise right there. Instead of just sitting at your desk, why not do some exercise? Here’s a sample of a few ‘deskercises’ you can do while waiting for a Zoom call or contemplating the latest sales figures. 

Even if you prefer a more formal workout, you don’t have to wait for the gyms to open back up. In fact, you don’t have to go to a gym at all. You may not even have to get out of bed. Once your feet touch the floor there are still plenty of ways to be healthy in a short amount of time. You can try planks, squats, chair lifts, wall squats and more in just a few minutes. 

Getting your daily exercise isn’t as hard as you might think, even when you have a hectic schedule. Use a little creativity and you may find you have more time than you think. 

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