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Doctor Lee's Blog

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.

Veterans Day

on Tuesday, 10 November 2020. Posted in Doctor of Fitness

Observed annually on November 11, Veteran’s Day is a time to show appreciation to members of the United States military, both past and present. You can celebrate Veterans this year by doing the following:

Volunteer at a veteran organization. There are several nonprofit organizations across the country that serve those who served us, such as the United Service Organizations (USO), Wounded Warrior Project (WWP), Homes for Our Troops (HFOT), and Operation Gratitude. Volunteer opportunities have changed due to COVID-19, however, there are likely still ways that you can get involved!

Celebrate the veterans in your life. If you have any veterans in your life, make the day all about them! Take them out to dinner or cook them a special meal, ask them about their time in the service, and spend the day doing activities that they enjoy.

Participate in a fundraising event. Often, veterans’ organizations host fundraisers, such as runs or car washes, in honor of Veterans Day. Check in with the organizations we mentioned above, as well as any local groups in your area, to find out how you can be of service.

Donate to a veteran charity. Honor those who served our country by donating to a veteran charity. Also check out businesses in your area that are running specials and donating a percentage of their proceeds on Veterans Day. 

Honor local veterans. Honoring local veterans is easier than you may think. When you see an active-duty member of the military, stop and thank them. You can also hang an American flag outside your home. In the past, you could have also visited veterans in a local senior living community, however, due to the COVID-19 pandemic, visits may be restricted in your area. Check out your local VA hospital to ask about ways you can help. 

November 11th is the day we honor those who have served and continue to serve our nation. Make it memorable for someone you know.

Holiday Budgeting

on Tuesday, 03 November 2020. Posted in Doctor of Fitness

The holidays are fast approaching and many of us are excited to have something positive to focus on. However, this time of year can quickly become stressful as the cost of giving gifts racks up. Here are five steps to budget for holiday gifts so that you stay within a budget you are comfortable with:

Make your list—and check it twice! Create a list of all the people you want to give gifts to—from family to friends and maybe even your hair stylist or mail carrier. Write down a dollar amount next to each name, add up the total and adjust as you see fit. Then, stick to the budget!

Plan ahead. Once you have a budget in mind, brainstorm gift ideas for each person. 

Do your research. Research specific gift ideas to figure out which brand and/or version is best for the recipient. Then, look online to find out which retailer is offering the best deal on that specific product.

Avoid shopping sprees. Shopping in stores (or even online) without a well-planned, researched, and specific list is a recipe for overspending. If you do choose to shop in a store, leave only with what you planned to purchase. 

Shop early. Don’t wait until the last minute to do all of your shopping. Rushing around a store, desperate to check everything off your list, is a sure way to overspend—and to stress yourself out!

With careful planning and research, it is possible to bring smiles to all of your loved ones faces without breaking the bank!

Halloween - Costumes and Candy

on Tuesday, 27 October 2020. Posted in Doctor of Fitness

This year has been far from typical, and it’s looking like Halloween 2020 is going to follow suit. But just because social distancing is the new norm, doesn’t mean you can’t still break out your most creative costumes and collect candy by the pillowcase. Although it will be different, this Halloween can still be fun!

Escape from reality and be the talk of your virtual Halloween party with one of these oh-so-2020 costumes:

  • Tiger King  Reminisce on the early days of quarantine by dressing up as a character from Tiger King. Get the Joe Exotic look with a fake mullet, mustache, jeans and a flashy shirt or blazer. Or, channel Carol Baskin by dressing in animal prints and a flower crown.
  • Burned-Out Work-From-Home Mom  This costume is easy to execute for the moms who are juggling work, household chores and homeschooling their kids while trying to hang on to their sanity. Pull your hair up in a messy bun, put on your favorite t-shirt and slip into your comfiest leggings, and voila! You have a relevant and super trendy costume!
  • Astronaut  Relive this year’s historical Space-X launch by dressing up as a NASA astronaut—an easy costume to find online or to piece together with wardrobe staples and some creativity.
  • A 2020 Rare Commodity  Poke fun at the toilet paper and cleaning product shortage of last spring by dressing as a roll of Charmin or your favorite scent of Bath & Body Works hand sanitizer.

Traditional door-to-door trick-or-treating may be off the table due to current COVID trends in your area. However, with careful planning, you can still collect sweet treats. Follow these tips to reduce your chances of contracting the virus:

  • Incorporate a mask into your costume.
  • Trick-or-treat with members of your household only.
  • Wash hands (or use hand sanitizer) frequently.
  • Avoid touching your face, and stay six feet apart from other groups.
  • Wait to eat candy until you return home.

Safely pass out candy to neighborhood kids by:

  • Creating a chute to send candy through.
  • Leaving the bowl of candy out unattended.
  • Leave individually wrapped goody bags in your driveway or on your front porch for kids to pick up.

Click here to check the Covid-19 risk levels in your area and to find more safe ways to celebrate Halloween 2020. Happy Haunting! 

Discovering Fall Foliage: Pacific Northwest

on Tuesday, 20 October 2020. Posted in Doctor of Fitness

Bordered by the Pacific Ocean and the Cascade Mountains, the Pacific Northwest encompasses the states of Washington, Oregon, California, Idaho and Alaska. This region of the Unites States is known for outdoor adventure, which is no wonder when you consider its lush forests (home to some of the largest trees in the world), dramatic coastline, and breathtaking mountain ranges. 

Much of the Pacific Northwest has a cool, wet climate. However, there are also coastal, or temperate, rainforests in parts of the area, as well as dry and warm inland sections. Fall tends to be a bit dramatic, with a sudden transition from mild summer weather, to severe, unpredictable winter conditions. Early fall storms may bring cold heavy rain or several feet of snow. One storm could create enough snow and ice to make trails and backcountry conditions dangerous and impassable. Temperatures during this time range from highs in the 40s-70s and lows in the 30s-50s. 

Due to the unpredictable weather this time of year, the exact date in which leaves are expected to change color is hard to predict. However, you can generally expect to see bright yellow, red and orange leaves from mid-September to late-October. Maple, larch and aspen trees provide fall color in the region; and because they are usually intermingled with evergreens, the foliage in the area is rich and varied.

If you’re planning a trip to the Pacific Northwest this fall, take a ride on the rails at Mount Rainier, go apple picking in Wenatchee (the self-proclaimed apple capital of the world), or check out the Autumn Leaf Festival in Leavenworth, a Bavarian-style town just east of the Cascades. Or, you could even plan a road trip to all of the top places to view stunning fall foliage in the Pacific Northwest!

Discovering Fall Foliage: Mountains

on Tuesday, 13 October 2020. Posted in Doctor of Fitness

America’s Mountain region refers to the U.S. states that encompass the Rocky Mountains—Arizona, Colorado, Idaho, Montana, Nevada, New Mexico, Utah and Wyoming. These states have the highest mean elevations in the country, and with the exception of Nevada, all observe the Mountain Time Zone.

The climate in the mountain states is semi-arid to arid, with some alpine climate areas in the mountains. Because the elevation varies so much in this region, some parts receive significant amounts of rain and snow, while others receive hardly any rain and no snow. Temperatures also range significantly from state to state. For example, fall in Nevada sees temperatures from 75 to 102 degrees Fahrenheit, and in Idaho, fall temperatures are generally between 55 to 70 degrees. Due to the temperature differences, the peak of fall colors also varies state to state, and even within a state. However, mid-October is generally the peak.

One of the most unique trees found in the Mountains is the quaking aspen, or golden aspen. Each fall, these trees cover the mountains with stunning shades of gold and yellow. Interestingly, the quaking aspen has the widest natural range of any tree in North America and is considered one of the largest living organisms on earth!

If you’re planning a trip to the Mountains this fall, check out Rocky Mountain National Park. This time of year is perfect for viewing wildlife and it tends to be less crowded. September and October are usually mild and warm during the day; however, mornings and evenings can be chilly. So, make sure to dress in layers if you decide to hike through the region’s state and national parks, take a train ride through the mountainside, or check out any of the annual fall festivals!

Discovering Fall Foliage: Midwest

on Tuesday, 06 October 2020. Posted in Doctor of Fitness

Known as America’s Heartland, the Midwest—which includes Illinois, Indiana, Iowa, Kansas, Michigan, Minnesota, Missouri, Nebraska, North Dakota, Ohio, South Dakota, and Wisconsin—is home to farming and manufacturing sectors, friendly people, wide open spaces and a slower pace of life. Instead of Fortune 500 companies, you’ll find more mom-and-pop shops, and rather than traffic jams caused by cars, you might just see a slowdown caused by a tractor or stray cow. 

Without oceans to help regulate the temperature, summers in the Midwest are sultry and winters are just plain frigid. Fall, on the other hand, is beautiful, with temperatures generally ranging from 50 to 70 degrees Fahrenheit.

One of the most beautiful trees found in the Midwest is the red oak. These giants, which grow at a rate of about two feet per year and can reach a height of 75 feet, turn a deep red and maintain their stunning color throughout the fall. With a spread of up to 45 feet, the red oak creates substantial shade, as well. 

Traditional fall activities in the Midwest include the typical pumpkin and apple picking, corn mazes, and hay rides. However, this region of the country is also known for its melting pot of cultural events, making it the perfect place to breathe in the crisp air, view the vibrantly colored trees, and take a sip of that hot apple cider.

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