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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.

Have you filed your tax return?

on Tuesday, 11 April 2023. Posted in Doctor of Fitness

Did you know that April 18, 2023, is Tax Day in the United States? Are you still poring over a stack of invoices from the previous year? Or are you ready to face tax day head-on? Many American citizens and permanent residents of the United States find it complicated and struggle to file their taxes. It is often always a stressful moment leading up to April.

Tax returns are documents submitted to a taxing authority that list earnings, expenditures, and other pertinent financial data. Taxpayers assess their tax obligations, plan their payments, and ask for refunds when they have paid too much in taxes.

Filing tax returns is necessary if someone makes more than a specific amount annually. But even those who do not reach the minimum amount required can file a tax return and may get some money back if they have federal income tax withheld from the pay, are qualified to claim tax credits, or made estimated tax payments.

What Can I Get From Filing A Tax Return?

As for the benefits, there are several:

  • Avoid being encumbered by liens and protect your credit.
  • Avoid interests and penalties.
  • It is easier to apply for financial aid.
  • Calculate your income accurately.
  • Get the most out of your Social Security benefits.
  • Get your money back.
  • Peace of mind from following the law.

Nowadays, there are several ways to help you file your tax returns. You can use technology like tax preparation programs, ask your spouse to do it for you, or hire an accountant. Whatever you choose, prepare your tax return ahead of time. This will save you from last-minute anxiety and any added stress.

Happy Easter

on Tuesday, 04 April 2023. Posted in Doctor of Fitness

Easter is coming early this spring, so mark your calendars for April 9, 2023! The date for Easter changes every year since it is a movable holiday that always falls on a Sunday.

This spring holiday is linked to warmer temperatures, fun outdoor activities, and a burst of color. Some traditions and symbols connected to Easter have evolved over the years while others still remain after centuries. People from around the world celebrate Easter a little differently.

How Do You Celebrate Easter?

Easter is a celebration for everyone. If you are Christian, you can start off by attending a church service as a way of remembering Jesus’ resurrection. Some churches also host youth-centered services and activities where they read the Easter story.

Eggs are used in many Easter activities. It is because eggs are a symbol of new life, representing Jesus’ emergence from the tomb. Here are some egg-related activities you can try this Easter:

  • Dye or paint Easter eggs
  • Decorate an Easter egg tree
  • Go on an Easter egg hunt
  • Take part in the Easter egg roll race
  • Make chocolate eggs or bunnies

Candies are also abundant during Easter. In fact, it is the second best-selling candy holiday after Halloween. Chocolate eggs and jelly beans take the spotlight during Easter because of their shapes.

Bunnies are another folkloric figure and popular symbol of Easter. They are an ancient representation of fertility and new life. Children decorate baskets where these egg-laying hares can lay their colorful eggs. These bunnies also deliver treats to kids the night before Easter.

Throughout Easter, there are a variety of fun activities for everyone to enjoy. Make sure you have your eggs, paintbrush, and bunny ears ready for the festivities!

Get Back in Shape

on Tuesday, 28 March 2023. Posted in Doctor of Fitness

There are several reasons why you might stop exercising. Whatever the cause may be, there are strategies to break out of an exercise slump and establish a consistent regimen.

It can be intimidating to start from the beginning, and you may be tempted to pick up where you left off from your pre-hiatus workout routine. Pacing yourself is crucial when getting back on track after a lengthy break from regular exercise. This will prevent you from rapidly getting burned out.

Remember that your speed of advancement is mostly determined by the length of your absence, the cause, and your level of fitness before the gap. You run the danger of being hurt and regressing quickly if you put too much strain on your body at first. Having the right attitude will help you get in shape and remain there more than having lofty training objectives.

how to get in shape again

Wondering what exercises to start with? Focus on these to help you settle into your regular fitness routine.

Start with Flexibility and Mobility

This first step is necessary since it helps progress your joint mobility and range of motion. This can also increase blood flow and circulation, decreasing your likelihood of injury.

Include Easy Cardio Exercises

Follow your stretching or yoga session with light cardio workouts. Go on a brisk walk outside or ride a stationary bike if you prefer to stay indoors.

It's Finally Time to Start Strength Training

Do lunges, squats, bridges, hamstring curls, and core work to activate your muscles and improve posture.

Restarting your workout journey can be overwhelming, but that’s normal and okay. The important thing is to not get discouraged. You can do it!

Best ways to create a budget

on Tuesday, 21 March 2023. Posted in Doctor of Fitness

Are you wondering where your monthly paycheck is going? Then, you should track your financial activities and create a budget. But what is a budget?

Budgets keep track of income and expenses throughout a given period of time. Setting up a budget is vital for gaining financial oversight. Without a set spending plan, it's simple to go over budget and accumulate debt if you frequently use credit cards or loans to cover shortfalls.

Here’s an easy guide to get you started.

1. Find out what your Net Income is

Add up all of your earnings, or your gross income, and then deduct expenses like taxes, insurance, and retirement contributions.

2. Keep Track of your Spending

Record your spending every day and categorize your expenses. You can use an app or the traditional pen and paper to list your expenses.

3. Identify Realistic Goals

Identify both your short-term and long-term financial objectives. Determining them can encourage you to stay within your spending limits.

4. Prepare a Plan

This is where everything comes together. Ask yourself what you want to spend and compare it to your actual spending. It can help you redirect your money toward achieving your financial goals.

5. Adjust your Spending

If necessary, adjust your budget to prevent overspending and leave money for your goals. Every small money saved from several minor adjustments can accumulate over time.

6. Stay on top of your Budget

It's crucial to regularly check your budget and spending. There are a few elements that could change and you need to revisit the previous tips mentioned.

Overspending can ruin your finances and lead to debt. Maintaining a budget can help you control your financial situation.

Celebrating St. Patrick’s Day

on Tuesday, 14 March 2023. Posted in Doctor of Fitness

The celebration of St. Patrick's Day on March 17 is associated with fun parades and all things green! It has been a religious feast in Ireland for more than a millennium. Besides, it was traditionally commemorated with religious feasts and ceremonies in honor of St. Patrick’s Death in 461. The tradition later transformed into a secular celebration of Irish culture after immigrants moved to the United States. Now, this holiday is celebrated in Canada, Australia, and throughout the United States.

St. Patrick is a missionary during the 5th century who brought Christianity to Ireland. He became a national apostle and the patron saint of Ireland in the 7th century. After his death, mythologies regarding his life surfaced and became part of the Irish culture. The most widely known myth surrounding St. Patrick is that he used the three leaves of the shamrock, an indigenous Irish clover, to describe the Holy Trinity (Father, Son, and Holy Spirit).

Fun Facts about St. Patrick's Day

There are many interesting facts and details linked to St. Patrick’s and his holiday. How many do you know?

  • Patrick was born in Britain.
  • The first parade of St. Patrick's Day happened in America.
  • A St. Patrick’s Day parade in New York can take over five hours.
  • Patrick's Day was not formally observed in Dublin until 1931.
  • Green hadn't been officially tied to St. Patrick's Day until the year of the Irish Rebellion (1798).
  • The color blue was originally associated with St. Patrick's.
  • Many Irish-Americans in the US consume corned beef and cabbage.

There is no denying that people love the green holiday, regardless of traditions or history!

Getting Ready to Retire

on Tuesday, 07 March 2023. Posted in Doctor of Fitness

One might think retirement planning is still the same after so many years but only because it’s the same work, save, and retire process. Modern savers must contend with various difficulties that were not a concern for earlier generations. With life expectancy longer, bond yielding lower than in the past, and contribution plans facing market difficulties, there are many factors to consider.

Retirement Savings: How much do you need?

Determining the amount you need to save for retirement will rely on a variety of contextual circumstances, including an individual’s projected retirement age, annual income, what you want to do, the lifestyle you want, and where you plan to live.

Retirement experts advise pensioners to follow the 70% rule. It states that your retirement savings should replace 70% of your annual salary. There’s also the recommended 4% rule suggesting that to have a pleasant retirement, seniors must spend no more than 4% of their retirement funds annually. The retirement duration should also be kept in mind. Planning for 20 to 30 years is ideal, better to overestimate and ensure you'll have enough.

How to get started saving for retirememnt

The best time to start planning for retirement is in your late 30s and early 40s, but you can start as early as your 20s. The task will become much more challenging the longer you wait and the more money you'll need to set aside annually. Before you start, here are a few things you should keep in mind.

  • Set a budget
  • Automate transfers
  • Set up an emergency account
  • Repay your debts

There may be a lot to take care of and finalize but think about the life you want to live in retirement. It will all be worth it.

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