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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.


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!

Memorial Day

on Tuesday, 22 May 2012. Posted in Giving Back

In a few days, we'll be observing Memorial Day again, when we honor those who have sacrificed their lives for their country.

We think it's important to remember that our veterans have been crucial eyewitnesses to history.  In that regard, we are losing a precious commodity at an alarming rate: our World War II veterans.   It's estimated that we're losing 740 from this group every single day - and over 200,000 a year.

Fortunately, modern technology allows us to effectively capture the memories of those who fought in the 20th Century's greatest conflict - through audio and video interviews that are easily accessed through the internet.  And not just YouTube.

The Public Broadcasting System (PBS), back in 2007, compiled over 3000 interviews with World War II vets throughout the country, through local PBS stations.  Those interviews, part of The Veterans History Project, are accessible online at

These veterans were also able to share photographs along with their personal stories through a PBS online story collection tool called PBS StoryShare.  You can search through this extensive array of remembrances by PBS station, location or branch of service, or by using a relevant keyword.  You'll find almost every aspect of the war represented in this massive database.

But we shouldn't forget our other veterans' service and sacrifice - and their incredible experiences either.  Fortunately, the Veterans History Project was expanded beyond its original World War II mission by the Library of Congress to include interviews with veterans representing all of the past 100 years, including World War I, the Korean War, the Vietnam War, the Persian Gulf War and the Iraq and Afghanistan conflicts.  You can find out more (including how to participate if you're a veteran) at

It's worth looking back at these amazing stories, even as we hopefully look forward towards peace.

Nutrition Thoughts

on Tuesday, 15 May 2012. Posted in Healthy Nutrition

How much do you think about what you eat?
If you are like most people, you don't think too much about what you're eating. But for some people, eating has become associated with emotions such as guilt, leading to poor attitudes toward food. Unhealthy mindsets about food can lead to eating disorders and illness, and changing your outlook about food can be a huge step toward improved health. If you are struggling with a negative attitude toward food and eating, you might want to talk to a healthcare provider. There are many things you can do to help change your point of view.
First, remember that food is fuel.  Without sufficient nutrition, your body can break down. Your body needs calories and nutrients to stay active, have energy and to promote healthy growth and development.
Don't try to label foods as "good" or "bad."  Instead, focus on eating foods that will provide good nutrition. This is a healthier way to make food choices, and reinforces the importance of healthy eating and its relationship to health and wellness.
Don't deprive yourself. Eat your favorite snack or dish once in a while. You can eat healthy overall  without constantly depriving yourself of the foods you love that may not be so healthy.  Eating small amounts of these foods every so often lets you satisfy your cravings while still maintaining a healthy diet. Balance is the key.
Put away the scale. Striving to reach a certain number or staying at a particular weight may not be a healthy attitude. Many health centers will tell you that numbers can be deceiving and may not be the true measure of the health of your body.
See a therapist or a nutritionist if you need additional help developing a healthy relationship with food. Nothing is shameful about needing extra help, and these professionals can help you become the healthiest you can be.


Written by Dr. Lee Mancini on Monday, 09 April 2012. Posted in Doctor of Fitness, Fitness

drum roll please...

I am SO excited to announce our new Doctor Of Fitness website! It's loaded with articles about fitness and health, and information about helping you get the results you want and deserve. You'll also find recipes I chose personally with your health and fitness in mind.
There's MORE, MORE, MORE!!
There are two new features I am particularly jazzed about and pleased to offer you. First is your choice from three free reports I wrote for you. Each one is focused on a different aspect of fitness and your workouts, with the goals of helping you get the most out of every minute you work out or play sports. Go here to choose your free report, read it, try out my recommendations, then let me know what you think.
Second, we have a very special offer for new clients to get a free Fitness Assessment (value $150). No obligation, just an eye-opening experience that's personal, focused, and all about them. That offer is highlighted throughout the website - check it out on the Programs page.
For those of you who are new to Doctor Of Fitness (welcome!), here's a quick overview of what we're all about:
  • All of our programs are described in our new Programs section -- from custom fitness to sports injury rehab, from athlete peak performance to custom nutrition coaching, from maternity/postpartum fitness to custom nutrition coaching, from home gym design to fitness just for women, from summer athlete programs to sports nutrition, and more.
  • Our clients range in age from middle school to seniors, both women and men, athletes and casual runners.
  • The common thread is their commitment to themselves. Our clients are committed to improving their health and fitness in a private or semi-private setting where we are wholly focused on them.
So... we invite you to peruse our NEW website, check out all the neat stuff we have for you and your friends, and let us know what you think. We're pumped!

Giving back is an honor

Written by Dr. Lee Mancini on Friday, 02 December 2011. Posted in Giving Back

At Doctor of Fitness, we strongly believe in giving back to the community and helping those less fortunate.

It is our honor to contribute a portion of our revenue to local, regional, national, and international charities.

Some of the diverse charities we have supported in the past are listed below. If you have a favorite charity you'd like to suggest, we'd be happy to consider it.

“You may never know what results come of your action, but if you do nothing there will be no result.”

~~ Mahatma Gandhi ~~

St. Jude’s Children’s Research Hospital
Worcester County Food Bank
star2 blue National Park Foundation
star2 blue Celiac Disease Foundation
star2 blue Dana Farber Cancer Institute
star2 blue National Association for Down Syndrome
star2 blue American Red Cross

#1 mistake women make in the gym

Written by Dr. Lee Mancini on Tuesday, 18 October 2011. Posted in Fitness Training, Toning & Shaping, Weight Training, Fitness for Women, Strength & Conditioning, Fitness

Tip Number One For Women: Not including weight training in their fitness routine. Most women have the incorrect notion that lifting weights will cause then to bulk up like a Patriot’s offensive lineman. This is one of the biggest fallacies that I hear over and over when training women. First of all, to add a significant amount of muscle mass to one’s body requires an increase in calories consumed. This is why training and nutrition are so interconnected. Secondly, women have 1/20 the testosterone level of men. Testosterone is an anabolic hormone, meaning that one of its effects is to create tissue growth, and in the case of strength training, this means muscle tissue. Lastly, most women have the pictures of androgenous female bodybuilders etched in their minds from the covers of popular fitness magazines, and fear turning into those pictures and losing their femininity. Rest assured that most of these professional bodybuilders are taking a tremendous amount of anabolic steroids and male hormones. Most amateur or natural female bodybuilders have healthy athlete physiques. So please do not fear strength training.

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