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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.

Resolutions for your Financial New Year

on Tuesday, 06 January 2015. Posted in Doctor of Fitness

With the approach of the New Year, are you making some resolutions about your finances? Here are a few tips that might help you reach some goals for 2015:

Plan ahead for the coming year.  

Is your car going to need some major repairs, or will you need to purchase a new one? Don't put off thinking about large expenses till the last minute. Make some decisions now, and look for alternatives too. Perhaps the gym membership isn't affordable this year, but a thrift store bicycle might well be the answer. 

Change the way you think. 

Before you make a purchase, figure out how many hours of work are required to pay for it. Are you still willing to splurge? 

There are studies that show that people are willing to pay 30% more for an item when we're paying with a credit card. Having to fork over that hard-earned cash might deter you from spending so much of it!

Splurge sensibly. 

There's nothing wrong with having a few financial vices, because they can keep the others in check. Food, clothing and entertainment are often our weaknesses. So pick the one you can't live without—will it be the exotic coffees, or the designer shoes? 

A few changes can make a big difference in your financial state, so spend wisely in the New Year.

New Year’s Day Traditions You May Not Know About

on Monday, 29 December 2014. Posted in Doctor of Fitness

Ringing in the New Year can involve a variety of customs in different cultures. Foods top the list all around the world as the favorite New Year's Day rituals. Most of these edible traditions stem from superstitions related to good luck, prosperity, health, and moving forward into the New Year. 

Round foods.  The Spanish eat twelve grapes for luck as the clock chimes twelve times at midnight, symbolizing the twelve months of the New Year. In the southern United States, people often eat black-eyed peas, believing they will bring prosperity. Donuts and bagels are popular in the States as well, as their shape represents the year coming full circle. So why round foods? They share the same shape as coins, hopefully an omen of good fortune in the year to come.

Pork.  Pigs “root forward”, which denotes progress in the New Year. Some believe chicken and turkey must not be eaten on the first day of the year, for fear that, like the aforementioned birds, diners may be fated to scratch in the dirt all year for their food. (Not a pork eater? Pig-shaped cookies will do!)

Cornbread.  This is another favorite in the southern U.S. Cornbread, as it's the color of gold, is considered to be lucky.

Perhaps your family enjoys some of these traditional New Year's Day foods, but if not, this list is sure to inspire you to create your own luck for the New Year.

Forget the Stress and Count Your Blessings

on Friday, 19 December 2014. Posted in Doctor of Fitness

Is your holiday stress causing the holiday blues? Don’t worry, you are not alone.

According to the American Psychological Association: 

  • 69% of people experience holiday stress by the feeling of having a “lack of time”
  • 69% perceive a “lack of money” as causing them stress
  • 51% feel stressed over the “pressure to give or get gifts”

So what do psychologists recommend to remedy holiday stress?

Some studies show that a simple exercise, called The Three Blessings, has proven to reduce depression and anxiety symptoms, while also increase a person's sense of well-being. The technique is simple: at the end of each day, think of three things that occurred that made you happy, and why you believe they happened. 

Sometimes it might be difficult to get started on this exercise. Too often we find ourselves in a rut of not seeing the positive side of anything. Start small. Maybe it would help to find the humor in a situation. What might you find to be happy about while you were standing in a cashier's line for 20 minutes? You could be grateful the other people in line used soap or deodorant. Or you could peruse the headlines on the gossip magazines and be grateful that your name isn't there. How many things can you think of?

Try counting your blessings, starting tonight. Be thankful for your home, for having a place to live. Be thankful for your bed, that you have a place to sleep. And be thankful for the night, for it's a time to unwind and relax. Sweet dreams!

Six Ways to Avoid Going into Too Much Debt during the Holidays

on Monday, 15 December 2014. Posted in Doctor of Fitness

The holiday season is a time of excess—too much food, too much celebration… and for some people, too much spending. Avoid being too deeply in debt in January by following a few helpful credit card tips now!

  • Avoid signing up for new store cards. The sales clerk may tempt you with: “if you sign up for our credit card, I can give you a 20% discount on your purchases today.” Don't do it. You may wind up buying more than you had planned to, and those credit inquiries can hurt your credit score.
  • Don't bring all your credit cards with you. The risk of credit card theft and loss is higher during the holidays.
  • Keep your credit card balances well below your credit limit. You run the risk of going over your credit limit once finance charges are added. The higher your credit card balance, the lower your credit score. 
  • Make a shopping list and a spending budget. And stick to it. It's easy to be sidetracked during holiday shopping, and forget that Old Man Winter may bring higher heating bills, or a snowstorm that prevents you from getting a full paycheck. 
  • Remember-- If you don't have the cash to shop now, you probably can't afford to make purchases on credit. Consider handmade gifts, thrift store shopping, or re-gifting. 
  • Pay your balances in full in January. You'll save money on interest charges if you pay the full balance when you get your first bill.

A little planning can help you keep that debt under control. Happy holidays!

Ways to Get Your Kids to Exercise

on Tuesday, 09 December 2014. Posted in Doctor of Fitness

“It’s a nice day! What are you doing in here watching TV?”

As a parent, you may have said it more than once. These days, the ‘great outdoors’ has to compete with not only the television, but also Internet, video games and all sort of other modern gadgetry.

Getting your kids to exercise can be a workout by itself. Here are some tips to help you get the kids to put down the game controller and start developing good exercise habits that will last them a lifetime. 

  • It all starts with you. It should come as no surprise that your children will pick up many of their habits from their parents. If you want them to exercise, that means you will have to lead by example, even if you’re tired from a long day’s work.
  • Try adding some music. Exercise won’t seem like such a grind when everybody’s dancing to some heart-pumping tunes. It’s the perfect time to introduce your kids to some of your old favorites as well as finding out what they like to listen to.
  • Make a set time for exercise. It’s a lot easier to include when you’ve already made a place for it in your busy schedule. 

Above all, try to make it fun. You can add challenges, games and anything else you can think of such as a family Olympics. After all, who doesn’t want to win the gold now and then?

Some Ways to Survive Black Friday

on Tuesday, 25 November 2014. Posted in Doctor of Fitness

If you’ve been watching TV lately, you may have noticed the ads creeping in for a little thing known as ‘Black Friday.’ Some of us have it marked on our calendars. Others would just prefer to avoid it altogether. If you’re one of the latter, you may be surprised to learn that Black Friday doesn’t have to be a nightmare.

It's not just Friday

The first thing to remember is that Black Friday isn’t just about Fridays anymore. Many retailers have extended their sales to encompass the entire week. Depending on what you’re looking for, you may be able to take advantage of a sale earlier in the week. For electronics, Cyber Monday often has better deals than Black Friday.

As with anything else, the better you plan, the easier it will be. Try to have a firm idea of what you’re looking for and where to find it. For example, if you’re after a new mountain bike, check the bike shops in your area beforehand to see what discounts they are offering rather than waiting until the last minute.

The Internet is your friend.

With the success of brick and mortar retailers on Black Friday, many online stores have gotten into the act. These days, it’s possible to get some great holiday deals without ever having to leave the comfort of your home. 

Whatever your shopping preferences, there’s likely a good deal to be had on Black Friday. With some prior planning, you can be prepared and get a great jumpstart on your holiday shopping. 

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