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Doctor Lee's Blog

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

The purpose of this blog is to write informally for anyone who is interested in fitness, strength and conditioning, sports nutrition, sports medicine, and breaking fitness and nutrition news. If you'd like to reach me directly, you can contact me here. Feel free to take a look at my professional bio and my not-so-professional bio.

Doctor of Fitness Charity For June

on Tuesday, 12 June 2012. Posted in Giving Back

Supporting Local Athletic Program

From now until July 4th Doctor of Fitness will donate $0.50 to the Shrewsbury High School Booster's Association for every person that likes the Doctor of Fitness Facebook page - www.facebook.com/doctoroffitness
 
Up to a maximum donation of $1000!
 
So if you are a parent, a coach, or an athlete in the Shrewsbury school system this is your chance to help out Shrewsbury Athletics!  
 
Simply go to the Doctor of Fitness Facebook page and click LIKE - it's as simple as that!

What Makes A Great Strength And Conditioning Program?

on Tuesday, 12 June 2012. Posted in Summer Sports Training

Just who Is Training Your Son or Daughter

It seems that everyday there are more personal trainers and training facilities.  How is a parent supposed to evaluate who is best qualified to train his or her child?  Many personal trainer certifications simply have you show up, pay some money, and then you are certified.  Many trainers only use whatever fad piece of equipment of is in vogue at the time.  Some trainers have been using the same methods or techniques for the past 20 years and have stopped reading and studying the research.

The Big Three

#1 - Injury Prevention and Reduction

Bad strength and conditioning programs get their athlete's injured during the workout.  The first goal of any good strength program is to make sure your programs reduce your athletes' risk of injury on the field.  If does not matter how strong or how fast your programs make your athletes, if they are always getting hurt they can't help their team.

#2 Performance Improvements

Strength coaches should be able to prove that their programs make their athletes better.  Objective data helps validate a strength and conditioning program.  If as a strength coach you are not testing your athletes, then it becomes more difficult to show parents, coaches, and athletes that you can get an athlete faster and stronger.

#3 On Field Results

And of course the ultimate reason why an athlete spends time in the weight room is to achieve greater success on the field.  A great strength program should take the improvements in the weight room and translate them into accomplishments on the field for both the individual and a team.  

Doctor of Fitness Strength & Conditioning Programs


Proven Injury reduction

As a Sports Medicine Physician who has taken care of numerous athletes other the years, I am always looking at ways to reduce or prevent athlete's injuries.  As the Shrewsbury high school team doctor for the past ten years I have worked with the school's athletic trainers to track injury rates for all the sports.  Five years ago we implemented Doctor Of Fitness in-season strength programs in addition to the Doctor of Fitness Summer Strength and Conditioning Program.  The results have been an over 60% reduction in injuries to athletes - including ACL, MCL, hamsting, hip flexor, and ankle injuries.

Proven Weight Room Results 

Athletes who have participated in the seven week Summer Doctor of Fitness program have shown the following improvements:

  • Average increase of 55 lbs on the 1 Rep Max (1RM) Trap Bar Deadlift
  • Average increase of 25 lbs on the 1RM Bench Press
  • Average increase of 5 inches on the Vertical Jump
  • Average increase of 6 inches on the Single Broad Jump
  • Average increase of 12 inches on the Triple Broad Jump
  • Cut 0.12 seconds off 20 yard sprint time
  • Cut 0.33 seconds off 20 yard shuttle run time
Athletes consistently got faster and stronger!  These are concrete results that have been reproduced with hundreds of athletes over the years.
 
Team and Individual Success

The athletes who have participated in the Doctor of Fitness programs have won numerous League and District Championships.  Individual athletes have set records and have gone on to make the transition from high school to collegiate athlete.  The hard work in the weight room has translated into on field success.
 
Check out how Doctor of Fitness programs can help you make that same leap in performance!
 
 
 


Pregnancy

on Tuesday, 05 June 2012. Posted in Doctor of Fitness, Toning & Shaping, Fitness for Women, Fitness

It may seem hard to believe in an age when celebrity “baby bumps” are on the cover of just about every magazine.  But back in the old days, being pregnant was looked upon as a “condition” that was spoken about in hushed whispers.  In fact, the very idea of pregnancy was so “out there” that when Lucy Ricardo on “I Love Lucy” was expecting, censors wouldn’t allow the word “pregnant” to be spoken on the show for the entire season!
 
Three decades later, a very pregnant actress Demi Moore posed naked on the cover of Vanity Fair in the ‘90s, and suddenly pregnancy was viewed as beautiful, and even sexy.  Today, pregnant women are even prouder of their “bumps,” showing them off in revealing maternity wear instead of hiding them under layers of drapey fabric and cutesy prints.  And while celebrities like Kourtney Kardashian and Reese Whitherspoon are certainly leading this trend, they’re not alone.  All kinds of mothers-to-be are showing off their curves in clingy tops and dresses, and the sight of a pregnant woman in a bikini is no longer regarded as shocking. 
 
The fact is, pregnancy really does make a woman more beautiful -- and not just because of the miracle of life growing inside of her.  That tiny life actually does certain, specific things to the body that enhance a woman’s beauty.  Increased hormones and blood flow give pregnant skin that “glowing” look you might have heard about.  Many pregnant women notice that their hair is thicker and more lustrous than in their pre-pregnancy days, and their fingernails grow longer and stronger. 
 
Commonly, pregnancy carries with it back pain or hip pain. Dealing with aches and pains can really cut into enjoying this exciting time in your life. Staying fit and healthy during your pregnancy helps decrease or prevent the pain now, and makes your postpartum recovery faster and easier. There are certain exercises a pregnant woman shouldn't do but there are plenty you can do that will make you feel better. Our pregnancy and postpartum programs are designed with you and your health and comfort in mind.
 
If you’re pregnant, don’t forget to enjoy this very special time in your life to the fullest.  Whether you flaunt it in a bikini or prefer a more modest style, now is your time to rock that bump – and celebrate the beautiful woman you are and the mother you’re about to become.

Pregnancy

on Tuesday, 05 June 2012. Posted in Doctor of Fitness, Toning & Shaping, Fitness for Women, Fitness

It may seem hard to believe in an age when celebrity “baby bumps” are on the cover of just about every magazine.  But back in the old days, being pregnant was looked upon as a “condition” that was spoken about in hushed whispers.  In fact, the very idea of pregnancy was so “out there” that when Lucy Ricardo on “I Love Lucy” was expecting, censors wouldn’t allow the word “pregnant” to be spoken on the show for the entire season!
 
Three decades later, a very pregnant actress Demi Moore posed naked on the cover of Vanity Fair in the ‘90s, and suddenly pregnancy was viewed as beautiful, and even sexy.  Today, pregnant women are even prouder of their “bumps,” showing them off in revealing maternity wear instead of hiding them under layers of drapey fabric and cutesy prints.  And while celebrities like Kourtney Kardashian and Reese Whitherspoon are certainly leading this trend, they’re not alone.  All kinds of mothers-to-be are showing off their curves in clingy tops and dresses, and the sight of a pregnant woman in a bikini is no longer regarded as shocking. 
 
The fact is, pregnancy really does make a woman more beautiful -- and not just because of the miracle of life growing inside of her.  That tiny life actually does certain, specific things to the body that enhance a woman’s beauty.  Increased hormones and blood flow give pregnant skin that “glowing” look you might have heard about.  Many pregnant women notice that their hair is thicker and more lustrous than in their pre-pregnancy days, and their fingernails grow longer and stronger. 
 
Commonly, pregnancy carries with it back pain or hip pain. Dealing with aches and pains can really cut into enjoying this exciting time in your life. Staying fit and healthy during your pregnancy helps decrease or prevent the pain now, and makes your postpartum recovery faster and easier. There are certain exercises a pregnant woman shouldn't do but there are plenty you can do that will make you feel better. Our pregnancy and postpartum programs are designed with you and your health and comfort in mind.
 
If you’re pregnant, don’t forget to enjoy this very special time in your life to the fullest.  Whether you flaunt it in a bikini or prefer a more modest style, now is your time to rock that bump – and celebrate the beautiful woman you are and the mother you’re about to become.

Pregnancy

on Tuesday, 05 June 2012. Posted in Doctor of Fitness, Toning & Shaping, Fitness for Women, Fitness

It may seem hard to believe in an age when celebrity “baby bumps” are on the cover of just about every magazine.  But back in the old days, being pregnant was looked upon as a “condition” that was spoken about in hushed whispers.  In fact, the very idea of pregnancy was so “out there” that when Lucy Ricardo on “I Love Lucy” was expecting, censors wouldn’t allow the word “pregnant” to be spoken on the show for the entire season!
 
Three decades later, a very pregnant actress Demi Moore posed naked on the cover of Vanity Fair in the ‘90s, and suddenly pregnancy was viewed as beautiful, and even sexy.  Today, pregnant women are even prouder of their “bumps,” showing them off in revealing maternity wear instead of hiding them under layers of drapey fabric and cutesy prints.  And while celebrities like Kourtney Kardashian and Reese Whitherspoon are certainly leading this trend, they’re not alone.  All kinds of mothers-to-be are showing off their curves in clingy tops and dresses, and the sight of a pregnant woman in a bikini is no longer regarded as shocking. 
 
The fact is, pregnancy really does make a woman more beautiful -- and not just because of the miracle of life growing inside of her.  That tiny life actually does certain, specific things to the body that enhance a woman’s beauty.  Increased hormones and blood flow give pregnant skin that “glowing” look you might have heard about.  Many pregnant women notice that their hair is thicker and more lustrous than in their pre-pregnancy days, and their fingernails grow longer and stronger. 
 
Commonly, pregnancy carries with it back pain or hip pain. Dealing with aches and pains can really cut into enjoying this exciting time in your life. Staying fit and healthy during your pregnancy helps decrease or prevent the pain now, and makes your postpartum recovery faster and easier. There are certain exercises a pregnant woman shouldn't do but there are plenty you can do that will make you feel better. Our pregnancy and postpartum programs are designed with you and your health and comfort in mind.
 
If you’re pregnant, don’t forget to enjoy this very special time in your life to the fullest.  Whether you flaunt it in a bikini or prefer a more modest style, now is your time to rock that bump – and celebrate the beautiful woman you are and the mother you’re about to become.

Exercise

on Tuesday, 29 May 2012. Posted in Doctor of Fitness, Weight Loss, Fitness

In case you haven’t heard, exercise is good for you – and not just for the reasons you might think.  According to the Mayo Clinic, there are seven major benefits of regular exercise.  They are:
 
1. Weight control – You no doubt already know that exercise burns calories, which allows you to eat more without gaining weight, or continue to eat the same amount of calories and actually lose weight.  That’s what we call a win-win!
 
2. Disease prevention – You probably didn’t know that exercise boosts your “good” cholesterol and decreases triglycerides, a potent combination that helps keep heart disease and strokes at bay.  Plus, regular exercise can help manage or prevent diseases including type 2 diabetes, cancer and even depression.
 
3. Mood enhancement – Exercise is nature’s anti-depressant – it releases chemicals in your brain that improve your mood.  And being healthier and in better shape will likely boost your mood anyway!
 
4. Energy – Regular exercise improves your endurance, so you can do more and feel less tired doing it.
 
5. Sleep – Regular physical activity leads to deeper sleep, and as an extra bonus, it also helps you fall asleep faster.
 
6. Sex – No, it’s not just about looking better or having all that extra energy and stamina.  Women who exercise regularly experience more intense arousal, and men who do have fewer problems with erectile dysfunction.
 
7. Fun – Choose an activity you like, like walking on the beach, playing tennis, even gardening – and exercise won’t be a chore.  It will be something you actually look forward to doing every day!
 
Don’t stress about exercise – just get out there and do something that works for you.  Your body will thank you for it!
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