fbpx

This is a weekly article filled with bite-sized pieces of digestible health advice for busy doctors written by a personal trainer. Take a moment to refresh your mind, body and soul amidst the trauma of study.

Refresh 01

In this week’s Refresh article learn 3 tips for exercise beginners, how to make quick breakfast smoothies, and what mindset shift may make all the difference for your wellness.

Continue reading

Refresh 02

This week’s Refresh article will get you sitting less and moving more, drooling over an easy Overnight Oats recipe, and share with you an essential key to happiness.

Continue reading

Refresh 03

Learn how to get sweaty from just 10 minutes of exercise, enjoy a DIY breakfast smoothie guide for making every smoothie a great smoothie, and how to make your mindset better through a simple daily practice in this week’s Refresh article.

Continue reading

Refresh 04

Exercise It’s no surprise that most of us are sitting down wayyy too much these days, which is leading to all kinds of health problems from ‘nerd neck’ to dangerous levels of inactivity. If this is you (let’s be honest, it’s all of us), try a new habit this week called “3 every 30” coined…

Continue reading

Refresh 05

Exercise Here’s a fun and effective way to move more and all you need is your phone or a simple pedometer. Using a step app or pedometer, track your average daily steps without added intentional extras or exercise time. Once you know your average steps, set a larger amount as a goal, aim to hit…

Continue reading

Refresh 07

Exercise Stretch routine for chronic sitters Ever find yourself hunched forward? If you sit for long periods of time on a regular basis, you most likely have this type of posture to some extent. Most of us these days would benefit from working on improving our posture and one fantastic way to do this is…

Continue reading

Refresh 06

Exercise Shorter workouts can be effective, if you do them right! There’s one simple principle to follow when you’re strapped for time but you’re still committed to moving your body: the less time you have, the more intense the workout should be. You might think it’s crazy, but you can get sweating in just 1…

Continue reading

Refresh 08

This week’s Refresh article explores why warm-ups are essential before a workout (and how to do them effectively), hacks for increasing your water intake, and offers a practical way to give yourself a mental break.

Continue reading

Refresh 09

Learn how to get creative with your exercise and do a ‘pyramid workout,’ try a new Scrambled Tofu recipe for breakfast, and how to improve your mornings with two more epic morning rituals in this week’s Refresh article.

Continue reading

Refresh 10

Exercise Staying on our fitness game can be a challenge when we travel often. However if you are serious about maintaining an active lifestyle, there are certainly ways you can incorporate exercise into your trip. Try these suggestions: Incorporate a walk into your daily plans.Do a short cardio interval workout each morning or evening. Ten…

Continue reading

Refresh 11

Exercise Here is a really simple way to create a full-body workout in less than a minute! The template below is based on 4 categories by which you’ll be working every muscle group in your body (arms, chest, shoulders, back, legs, and core). Instructions: 1. Choose 1 exercise from each category below. 2. Complete 10…

Continue reading

Refresh 12

Exercise If you’re anything like me, I get bored with doing the same thing over and over when it comes to exercise. This week I’m sharing another way to create your own home workout using the Ladder principle. A “Ladder” workout is created simply by choosing your exercises, for example, alternating lunges, shoulder press, bent…

Continue reading

Refresh 13

Exercise Keeping your workouts interesting and varied is not only great for avoiding boredom, but your body always looks for the path of least resistance. Therefore, changing it up regularly keeps you from plateauing. Here’s another way to create a workout at home or anywhere. AMRAP stands for “As Many Rounds As Possible” within a…

Continue reading

Refresh 14

Exercise Keeping fit on a budget Is it necessary to spend heaps of money in order to get and keep fit? I say no. In fact, I know a lot of people who pay for gym memberships to have access to equipment and classes, but barely get there 8 times a year! Keeping fit is…

Continue reading

Refresh 15

Exercise In the exercise world, there’s weird names for everything! EMOM stands for “Every Minute On the MInute.” This is probably my favourite way to create a quick and effective workout. How it works: Choose how long your workout will be, for example 10 minutes. It’s preferable if you have an app or timer that…

Continue reading

Refresh 16

Exercise Feeling tight? Why not schedule in 10 minutes of stretching before you finish your day? Gentle stretching relieves tension, increases flexibility, and reduces the risk of injury. Here’s five Pilates stretches to get you started. You can also do them along with me on this 10-minute stretch video: https://youtu.be/GJ6d4Noqlfs Hip flexors – Lying on…

Continue reading

Refresh 17

Exercise Did you know you can get a sweat up without having to jump up and down? That’s right – low-impact interval training is great because you are moving your body in a way that elevates your heart rate, but doesn’t require high impact on your joints. Some basic examples of low-impact bodyweight exercises include:…

Continue reading

Refresh 18

Exercise If you find yourself sitting for long periods of time regularly, your posture is at risk of being compromised. This can result in tight back muscles, and weak chest muscles, which manifests as hunched forward shoulders and a slack core. One effective way to fix or prevent this is to regularly practice a couple…

Continue reading

Refresh 19

Exercise There’s this little piece of equipment that you can take with you and use basically anywhere for a really effective strength workout. Can you guess what I’m talking about? The trusty resistance band. Here’s 3 reasons why it’s so great: It’s a cost-effective investment in your fitness (they can be bought as cheap as…

Continue reading