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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.

Summer activities for kids

on Tuesday, 06 June 2023. Posted in Doctor of Fitness

While summer is an exciting time for the kids, it can be a stressful one for the parents. Adults need to come up with activities to keep the children occupied and entertained throughout their school break. Planning some fun activities for the kids will keep them active and prevent them from falling into a sluggish summer pattern.

Summer vacations are ideal for teaching new skills, developing hobbies in children, and creating wonderful family moments. It is crucial to think of summer activities everyone can take part in and enjoy.

The Best Summer Activities to Do With the Kids at Home and Outdoors

Don’t miss out on the sunny weather. Take the fun outdoors and breathe fresh air while feeling the nice warmth of the sun. Try these!

  • Attract birds to your yard with bird feeders and water bowls. The kids can try identifying the birds they see!
  • Are the winds picking up? It is the perfect opportunity to fly kites.
  • Sometimes, the heat is just too much. Turn the sprinkler on or set up an inflatable pool!
  • Build an obstacle course with old tires and jump ropes.
  • Plan a backyard stargazing or campfire.
  • Go on a family road trip.
  • Set up a lemonade stand.

Sometimes we can’t be bothered to come outside. There are still some fun things to do indoors!

  • Have a sleepover party.
  • Plan a movie night.
  • Cook together.
  • Host a game night.
  • Play with some clay.
  • Build a fort.
  • Do arts and crafts.
  • Use pool noodles to make a bowling alley.
  • Create a scrapbook to record all the fun things you did in the summer!

Don't worry too much about what summer activities you have planned. What matters is that your children are enjoying themselves and that you are there to witness it.

National Donut Day

on Tuesday, 30 May 2023. Posted in Doctor of Fitness

The first Friday of June is National Donut Day! This year, it falls on June 2. While donuts are available every day, this day is exceptionally special when people join together to treat themselves to some tasty donuts.

There is a wide variety of donuts from cream-filled to glazed ones. Are you ready to bake some doughnuts or simply enjoy your favorite store-bought donut?

A Brief History Of National Donut Day

Given the number of food-related holidays it's common for many to downplay their importance. But Donut Day has a rich history.

This special day is not only for eating donuts but also to give honor to the Salvation Army Lassies who gave troops donuts during World War I. The female volunteers themselves prepared the donuts and home-cooked meals and served them to the American GIs abroad. This custom continued through the Great Depression.

The Salvation Army Lassies, who came to be known as "Donut Dollies," would each hand-make up to 300 donuts every day. It is an act that not only filled the soldiers’ stomachs but also boosted their morale. A true display of the American spirit!

Today, we observe the occasion in a variety of artistic ways that pay honor to the donut. Some donut businesses offer a unique flavor, while others offer a free donut to everyone who visits. Join in the celebration and feast on sweet and savory donuts while reminiscing the reason behind the holiday.

Caring for elderly parents

on Tuesday, 23 May 2023. Posted in Doctor of Fitness

Although aging is a natural part of life, we frequently underestimate the effects it can have on family members. Young adults frequently discover that they are left with caregiving duties when their parents' age.

Caregiving Tips for Elderly Parents

Caregiving for aging parents can be challenging, no matter where they live. You might be confused about what to do if your elderly parents require help to be comfortable and healthy. It might be overwhelming to identify their demands, comprehend their options, and make choices. When caring for your parents, there are several factors to consider.

  • Reflect on how much assistance your parent requires with day-to-day activities. It could be personal hygiene, meal help, or anything in between.
  • Think about your personal status and capabilities before assuming that you can meet all of your parent's requirements on your own.
  • Involve your parent in the care planning process.
  • Consider the financial situation and estimate future costs.
  • Set up precautions for home safety to prevent accidental falls.
  • Ensure that communication is clear and easy to access.
  • They should be able to contact family and friends and seek help without difficulty.

It's important to keep in mind that taking care of parents as they age shouldn't be something you have to do all by yourself. Even if your parents are in great health, their demands will alter over time and they may eventually require outside help.

Reaching out for help if your parents require more care than you can give them is okay. Making arrangements for elderly parents to live in a retirement community that provides health services is a typical substitute for caring for them at home.

The art of listening

on Tuesday, 16 May 2023. Posted in Doctor of Fitness

Most people believe that the key to communicating effectively is improving their speaking skills, yet listening is just as crucial to communication as speaking. Listening is often referred to as an art. But in what ways is listening so unique that we call it "art"?

Listening is not simply hearing like just sitting there and lending your ear to the person speaking. Instead of merely "hearing," which is significantly more passive, good listening is active. Making sure the person speaking to us understands we are actually present with them is the goal of listening.

Oftentimes, people enter conversations with predetermined goals, such as being heard or avoiding being heard, or even ending the conversation. True listening requires empathy as a fundamental component. The speaker will feel heard and understood besides being listened to.

How To Be A Good Listener

Although listening may seem intuitive to some, some people are better than others at it. Learning about the art of listening is a valuable tactic if we wish to improve our interpersonal connections. How does one become a good listener?

  • Establish eye contact.
  • Make appropriate facial expressions.
  • Do not get distracted.
  • Avoid interrupting.
  • Listen without prejudice.
  • Pay attention to nonverbal cues.
  • Don't focus on your response, but on understanding.
  • Clarify that you are paying attention.

It takes skill to listen. Like any other art form, listening takes both dedication and practice. You'll get better at listening with each empathic discussion you have.

How do you celebrate Mother's Day?

on Tuesday, 09 May 2023. Posted in Doctor of Fitness

Mother's Day is observed annually on the second Sunday of May in the United States; thus, the date changes every year. This year’s celebration falls on May 14. While you may already mark your calendars, do you have plans to make this special day memorable for your mothers?

Mother's Day Celebration Ideas

Every year, Mother's Day arrives as the days become longer and the weather gets warmer. This day could bring up memories of cooking fresh pastries with your family and gifting them to your mother. Many families celebrate Mom by giving her the day off from all the work she usually performs for their family. Others celebrate this day with family activities, such as fun projects or brunch outings.

If you are still looking for some special ways to celebrate Mother’s Day, we got you covered with this list.

  • Make a handmade card.
  • Create a scrapbook with your favorite memories with her.
  • Cook some of Mom’s favorite dishes.
  • Serve her breakfast in bed.
  • Give the gift of her favorite flowers.
  • Plant seedlings in your garden.
  • Watch a show or movie as a family.
  • Gather everyone for a family reunion.
  • Book a family photo shoot.
  • Go on a stroll or picnic in the park.
  • Go on a spa day.
  • Treat her with a well-deserved party.
  • Book a weekend getaway.
  • Visit an amusement park.

Mother's Day is a day to appreciate the mother figure in your life. Take some time to express your gratitude for everything she does for you, whether that entails treating her to a day of pampering, allowing her some alone time, or getting the whole family together.

Plan a game night (with or without the kids)

on Tuesday, 02 May 2023. Posted in Doctor of Fitness

Would you like to take some time out of your busy schedule to spend time with your family? Having genuine family bonding is a struggle for many nowadays. Kids are growing up faster and people are busier than ever. Time is a finite resource. So where do you find time to spend with your family?

A game night can be a wonderful opportunity to spend time with your family. It's entertaining, informative, and creates space for wonderful childhood memories.

How To Plan A Fun And Interactive Game Night

How can one plan a fun family game night? One where nobody has to be bribed into signing up, and where nobody gets upset when they lose?

Start by setting a fixed day and hour. If it's challenging to do it every week, begin with once or twice a month. Put it on your calendar and give it priority status. Provide the children with a 30-minute heads-up before the game. This gives them the opportunity to complete their work. Make sure that everyone arrives at the table feeling upbeat and unhurried.

To get started, purchase a few games if you don't already have them. Choose games that will appeal to all participants. If there is a significant age gap between the children, parents or older children can play together with the younger ones.

Remember, a good family game should be:

  • Simple to learn
  • Inclusive
  • Educational

Besides fostering academic outcomes, games can be effective ways to engage and develop children with different strengths and levels of intelligence. It is through play that children learn some of the most important life skills. So, plan those game nights!

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