James Reynolds, Author at Benefit Medical Apparel

  • Author: James Reynolds

Want To Look Your Best For Halloween? Here’s How

By Justin Culver

Co-Founder, CSO BeneFIT Medical Apparel

BeneFIT Home

Missing a few abs are you?

Want to make your abs pop underneath those wicked-sick BeneFIT medical scrubs or your fav costume?

Then it’s time to reconsider your diet and exercise routine…Sounds cliché and overly simple right?

That’s because it is simple…but that doesn’t mean SIMPLE is EASY.

But here’s the good news, everyone has abs! That’s right, everyone!

It just takes a low body fat percentage to get your six-pack to show through.

Endless cardio sessions, crunches, and sit-ups alone are not the only answer. A few no-brainers everyone seems to forget (myself included time-to-time) is to train smart and consistently, and to eat clean and count calories.

Being in a caloric deficit (through caloric restriction/burning is the key to lowering your body fat all the way to a flat stomach or abs.

Here are some more tips to help you out:

Ditch the Junk from Your Diet

Tis’ the season for candy and other junk food, right?

Junk food will typically blow your calorie count out of the water for the day, maybe even the next few days while providing little to no micronutrients.

And having little to no micronutrients in your system, your body will just crave more food, which will add more calories, which will probably just be stored as fat.

So if you want to look great in your medical scrubs, your costume, or in nothing at all, steer clear of sugar, soda, white flour, cookies, pastries, and other foods can potentially add inches to your waistline.

I’ve always heard, “Abs are made in the kitchen”, and it’s so true. One can burn 1500 calories in a single gym session (which is intense) but if they still exceed their caloric max for the day, their body will go into fat storage mode. No Bueno. The 90s are over, bruh…Dirty Bulking is dead.

Consume Healthy Fats

Not only will consuming healthy fats keep you from going insane with random intense food craving and attacking a vending machine in the breakroom when you think no one else is …essential fatty acids, such as omega-3 and omega-6, have been shown to reduce visceral fat and inflammation. Win-Win!

When consumed regularly, healthy fats can significantly lower your risk of heart disease. Again, by eating more fats, you’ll feel full longer which will help you regulate your appetite on all those stupid-long shifts your maniac supervisor sentences you to.

Tuna, sardines, salmon, mackerel, avocado, almonds and unrefined vegetable oils are some of the best sources of healthy fats…that Honey Bun starring at you seductively through the glass of the vending machine is not.

You can also get these omegas in supplement form at almost any drug or supermarket next to the vitamins.

Meal Prep

If you work full-time in health care, you already know you probably won’t be able to cook balanced meals every single day!

This is where meal prepping comes in handy…

Choose a day between shifts to buy groceries and cook your food in advance. Leave the candy corn at home…better yet, leave it at the store.

Grill, steam, or roast the meat, and freeze it for later use.

Chop your favorite vegetables and leave them in the fridge.

Prepare healthy snacks, such as trail mixes, vegetable chips, and homemade protein bars. This way, you’ll save time and eat clean without the need to cook all day long.

Train Smart

Despite common perception, spot-reduction in a myth…

What do I mean by spot-reduction? One cannot simply train abs and expect the body to burn the exact fat cells surrounding said abs. Your body burns fat in whatever order your genetics tell it to.

But fear not, there are definitely ways to help reveal your abs and lose fat!

Your workout could include a mix of strength training, low intensity high duration cardio training, and high intensity exercise, such as High Intensity Interval Training (HIIT).

If you’re short on time, do full body circuits followed by HIIT two or three times a week. Your BeneFIT medical scrubs were conceived and born for such things! You’ll have no problem busting out reps and sets in you BeneFIT scrubs.

Hit us up on any of our social media platform for more any questions or comments and tell us all about your Halloween plans!

Join the Healthcare Revolution at www.benefitmedical.com and help us create the Future of the Healthcare Industry!

Veteran Owned:

As always, thank you all so much for supporting our Veteran Owned company! We strive to serve everyday Healthcare Heroes with the best medical scrubs and customer service on the planet. Thank you for all that you do. Keep up the good fight out there, the world needs you! Your contribution to the healthcare needs of the world is always needed!

Sizing questions?

If you have any sizing questions then fear not! Because our scrubs are athletic fit, they typically fit a size smaller than most brands. But you can also email us at customersupport@benefitmedical.com or hit us up on social media with your height and weight and we can help size you. We also offer a free exchange policy to help ensure you get the perfect fit! Or watch the videos on our FAQs page to help guide you to the best scrubs ever! We also offer free exchanges at returns@benefitmedical.com

FAQ

Follow us on social media at:

Facebook

YouTube

LinkedIn

Amazon

Contact us at:

Phone:

918-609-5511

Email:

customersupport@benefitmedical.com

Best Scrubs Ever

Looking to up your diet and fitness game? Then we got the books and workout programs designed for you!

Diet & Fitness Secrets

Diet and Fitness For Healthcare Professionals

Written by Justin Culver, Co-Founder and Chief Strategy Officer BeneFIT Medical Apparel

Best Scrubs Ever

Prime

Diet and Fitness For Healthcare Professionals

Written by Justin Culver, Co-Founder and Chief Strategy Officer BeneFIT Medical Apparel

Best Scrubs Ever

Pyramids | Women

Diet and Fitness For Healthcare Professionals

Written by Justin Culver, Co-Founder and Chief Strategy Officer BeneFIT Medical Apparel

Best Scrubs Ever

BURN

• • • #nurse #nurses #nursing #nurselife #scrubs #scrublife #fit #fitfam #fitness #fitnurse #dentist #doctor #medschool #vet #chiropractic #physicaltherapy #health #healthy #healthcare #rn #nursingschool #nursingstudent #lpn #cna #phlebotomist #xraytech #dentalhygienist #benefitmedical

Diet and Fitness For Healthcare Professionals

Written by Justin Culver, Co-Founder and Chief Strategy Officer BeneFIT Medical Apparel

Best Scrubs Ever

Read more

Best Scrubs Near You | BeneFIT Medical Apparel

BeneFIT Home

Looking for the best scrubs near you?

If you’re in search of the best scrubs, then look no further! BeneFIT Medical Apparel offers shipping throughout all of North America! With one look and feel of these bad boys, you’ll instantly see and experience the world’s first and most popular medical uniform.

Best Scrubs
Shop Look Here!

BeneFIT Medical Apparel was founded by a former Healthcare Professional who recognized the need for a premium medical scrub line with a modern look and feel. Business men and women on Wall Street are known for wearing business attire, a uniform that instantly shows their level of education and professionalism. So, we thought, why can’t Healthcare Professionals do the same? That’s how BeneFIT Medical was born.

BEST SCRUBS
Wow your patients!

Mission:

Our mission is to promote health to Healthcare Professionals themselves. I we do that by providing an athletic fit four way stretch medical uniform you can be proud of. So if you’re look for the best scrubs near you, order a set today! We ship USPS Priority Mail, so you’ll have your new scrubs in no time!

 

Veteran Owned:

As always, thank you all so much for supporting our Veteran Owned company! We strive to serve everyday Healthcare Heroes with the best medical scrubs and customer service on the planet. Thank you for all that you do. Keep up the good fight out there, the world needs you! Your contribution to the healthcare needs of the world is always needed!

Sizing questions?

If you have any sizing questions then fear not! Because our scrubs are athletic fit, they typically fit a size smaller than most brands. But you can also email us at customersupport@benefitmedical.com or hit us up on social media with your height and weight and we can help size you.

Best Scrubs
Shop Scrubs Here!

We also offer a free exchange policy to help ensure you get the perfect fit! Or watch the videos on our FAQs page to help guide you to the best scrubs ever! We also offer free exchanges at returns@benefitmedical.com

FAQ

 

Follow us on social media at:

Facebook

YouTube

LinkedIn

Contact us at:

Phone:

918-609-5511

Email:

customersupport@benefitmedical.com

So, are you looking to up your diet and fitness game? Then we got the books and workout programs designed for you!

Diet & Fitness Secrets

 

Diet and Fitness For Healthcare Professionals

Written by Justin Culver, Co-Founder and Chief Strategy Officer BeneFIT Medical Apparel

Prime

 

Diet and Fitness For Healthcare Professionals

Written by Justin Culver, Co-Founder and Chief Strategy Officer BeneFIT Medical Apparel

Pyramids | Women

 

Diet and Fitness For Healthcare Professionals

Written by Justin Culver, Co-Founder and Chief Strategy Officer BeneFIT Medical Apparel

BURN

 

Diet and Fitness For Healthcare Professionals

Written by Justin Culver, Co-Founder and Chief Strategy Officer BeneFIT Medical Apparel

Bridge

 

Diet and Fitness For Healthcare Professionals

Written by Justin Culver, Co-Founder and Chief Strategy Officer BeneFIT Medical Apparel

Shape

 

Diet and Fitness For Healthcare Professionals

Written by Justin Culver, Co-Founder and Chief Strategy Officer BeneFIT Medical Apparel

  • • •  #nurse #nurses #nursing #nurselife #scrubs #scrublife #fit #fitfam #fitness #fitnurse #dentist #doctor #medschool #vet #chiropractic #physicaltherapy #health #healthy #healthcare #rn #nursingschool #nursingstudent #lpn #cna #phlebotomist #xraytech #dentalhygienist #benefitmedical

 

 

Article Written by Justin Culver, Co-Founder and Chief Strategy Officer BeneFIT Medical Apparel

 

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Primal Strength and Conditioning

A Practical Approach to Fitness for Healthcare Professionals

Abridged Version

By Justin Culver

Co-Founder & Chief Strategy Officer, BeneFIT Medical Apparel

Best Scrubs

 

In light of the current COVID-19 epidemic, I feel compelled to give you brave Healthcare Professionals the very best that I possibly can. I’ve never been a Healthcare Pro, but I have served in the U.S. Military (and continue to serve) for nearly 18 years. So, I know a little bit about sacrifice. Make no mistake about it, I understand your fight against this emotionless disease requires tremendous sacrifice. Even potentially the ultimate sacrifice, as too many Healthcare Professionals throughout the world have died on the front lines.  Your fight against this enemy is perhaps the most important fight of any of our lifetimes. For your fight is not just about our health and lives, but about our way of life and the maintenance and progression of civilization itself.

Though, at the moment there’s no end in sight, rest assured that it will eventually end. You may be putting in so many hours that you feel you’re about to break. Your spouse or loved ones may have been laid off. The stock market crashed and all our 401Ks and IRAs are now f@cked. You may know a loved one or have patients who have died from COVID-19. But if you’re reading this now, consider the hundreds of thousands of generations that came before you. Your ancestors survived untold economic and biological hardships, and so will the human race. Within your DNA is a fighting chance, and it only takes a simple (though not always easy) switch in mind set to maintain your morale and continue fighting for humanity.

Many of the philosophers of old have shown us a way to harness a mindset ready for survival. A way of thinking. And not just survival in a passive way, but an active one. Entire books have been written by these next level thinkers, and as this is not a book about philosophy per se, I’ll just distill a few of the very best of it for you now. Think of these as mental reps and sets, as the barbells, kettle bells and dumbbells of the mind. They are tools that when wielded properly can build a strong and enduring mental citadel.

Tool 1 for Healthcare Professionals:

Control what you can control and don’t worry about the rest. You can’t control the weather, can you? But you can put on a raincoat and dawn an umbrella. You can check the weather and plan accordingly.

Tool 2 for Healthcare Professionals:

Live meal to meal, end of shift to end of shift, and day off to day off. This ole chestnut I used to get through Basic Military Training and eventually my deployments to Iraq and Afghanistan. “How do you eat an elephant?” my friend and business partner Seth Reynolds, COO once asked me, “one bite at a time,” was the answer. You see, we can all become overwhelmed by the totality of a situation, the sheer perceived vastness of things. But if we can control what we can control in these times, and live meal to meal, shift to shift, and day off to day off without losing our professional composure and purpose (military bearing and mission is what we call it, maybe it’s the Hippocratic Oath for you all), then we will all get through these dark times.

While most diet and fitness programs and marketers will write you a program to be followed to the exact measurement, I will not. As you are not a professional athlete who has the luxury of getting 8-10 hours of sleep a day. You are not a professional athlete or bodybuilder who has the luxury of time to be able to hit your perfectly planned workouts and the exact time of the day on the exact days of the week most programs require.

Although these precise programs when followed elicit elite results, they are simply impractical for most. You do not always have the luxury of hitting the exact and optimal macro and micro nutrients ratios specific to your unique body type, profile, biological age and training age. You do not have all these luxuries because you’re a real world, hardworking, ass kicking Healthcare Pro on the front lines.

I have written this program as more of a road map, blueprint or guideline to follow in principle and spirit, not as a panacea Olympic level training program full of precision down the tiniest of details. So feel free to substitute with a similar movement, add or omit reps, sets and volume and frequency of training days.

Note:

As many people don’t have home gyms with weight equipment, I won’t recommend weight ranges. Instead, body weight exercises make up the bulk of this routine. As a result, your Perceived Exertion Rate (Rated Perceived Exertion) will dictate how many reps you perform on each exercise. Let me explain.

You’re going to use the Rated Perceived Exertion (RPE) Scale. While subjective, the RPE scale is used to measure the intensity of your exercise. The RPE scale runs from 0 – 10. For our purposes, we’ll use percentages. 100% RPE is hitting muscular failure. For instance, if I can only do 10 pullups and cannot do 11 even if my life depended on it, 10 Reps is 100% RPE.

The goal of this program is to keep you in the sweet spot. To keep you at a 70-80% RPE on every set. So if 10 Reps is my 100% RPE, I will only do 7 or 8 Reps. Why is this the goal you may ask? It’s because you need to keep some fuel in your tank to work the front lines against the pandemic. I can’t tell you to go hit 10 sets of 10 deeps squats taking each set to 100% RPE and expect you to be able to function on your next shift. Despite the mainstream fitness media’s insistence on the “NO PAIN, NO GAIN,” mindset, I can assure you this isn’t necessarily true. While using high intensity certainly elicits gains, it’s also the main factor in over training and injuries.

In other words, don’t go all rhabdo (Rhabdomyolysis) on your killer WOD, Bro. Leave some gas in the tank for saving lives! Remember, your workout should have a tonic effect when completed. This routine is designed to be restorative physically, emotionally and mentally.

Instead of using intensity as the mechanism of fitness, this routine uses volume and frequency. 70-80% RPE seems to be the sweet spot that helps you maintain and increase your current fitness level without dumping tremendous amounts of stress hormones into your system. I promise you, if you just stay consistent in this 70-80% RPE range, you will leave your workout feeling great with an endorphin high, not huffing and puffing or with wobbly legs for the next 3 days. If you do this right, you won’t even feel sore the next day at all. In fact, if you do feel sore, you likely overdid it and went beyond the 70-80% too much or too often.

There are two indicators you can use to feel when you’re going beyond the 70-80% range.

  1. If you start to feel a heavy burn in your muscles you’ve likely went too far. A little burn is good, too much isn’t.
  2. If you’re breathing so hard you have to take deep breaths in and out of your mouth, your heart rate is likely too high. Try to only breath in and out of your nose, or in your nose and out your mouth.

Look, I know this sounds crazy and against everything the mainstream fitness industry preaches. But I’m pulling this info from the Strength and Conditioning world where marketing the glory and intensity of your training sessions on Instagram or to sell some magazines isn’t a priority. The fact is, this workout routine would be hard to sell because it doesn’t look sexy or complex. But it will work. On day one and even day two you might think “This is easy”. But it’s the frequency of volume over time that will add up. You will likely start to feel it pile up on Day 4. But it’s most likely going to be a central nervous system fatigue, not local muscular fatigue that you may be used to from traditional intensity-based programs.

So, if the volume does start to pile up and you start to feel a little fatigued, just take a day or two off. Recovery will be quick and you’ll feel great again in no time. This routine is also addictive, as hitting the 70-80% Perceived Exertion Rate will give you a steady stream of endorphins every day.

I won’t give a prescribed rep range, as everyone has a different fitness level. Also, when it comes to picking up stuff lying around the house (i.e. paint cans, sandbags, water jugs etc.) I’m not sure how much they’ll weigh, so you’ll have to adjust your rep ranges accordingly.

If this style of training is new to you, don’t stress out! It won’t take long to figure out. You’ll also develop the lifelong skill of intuition and mind-body-connection! So, just get creative and enjoy the process within the 70-80% range!

Now Let’s Go!

Best Scrubs
Shop Look Here!

Week 1

Day 1

Exercises Sets Reps
Pushups + Pullups

*If you lack a pull up bar, you will have to get creative.

*I’m currently using a low hanging tree limb in my back yard. Just use caution!

3 Supersets 70-80% Perceived Exertion Rate
Incline Pushups + Rows

*I’m using the steps outside my front or back door to elevate my feet for incline pushups.

*For rows, I’m currently using paint cans. Milk jugs filled with water or sand would work.

*You could even tie a bunch of milk/water jugs together to increase the weight. Sandbags would work too.

 

3 Supersets 70-80% Perceived Exertion Rate
Military Press + Crunches

*I’m currently using a sandbag for military presses. But I’m thinking about tying milk jugs full of water to both ends of a broom handle for presses, curls, rows, extensions.

3 Supersets 70-80% Perceived Exertion Rate
Bicep Curl + Triceps Extensions

*I’m currently using paint cans. Though many options exist. Just get creative. You don’t need fancy gym equipment to work put in some work. Close grip pushups work the triceps well too.

3 Supersets 70-80% Perceived Exertion Rate
Conditioning aka Cardio 20 Min Jogging or Walking

*If jogging, try keeping a pace where you only inhale through your nose and exhale through nose or mouth. This is a helpful trick to help build aerobic capacity

*The time suggested is just a suggestion, adjust to your current fitness level and schedule.

70-80% Perceived Exertion Rate

 

Best Scrubs
Shop Look Here!

Day 2

Exercises Sets Reps
Deadlift

*If you lack traditional gym equipment, sand bags, water jugs or a broom stick with water jugs tied on each end will do the trick.

*One could even perform a single leg deadlift with body weight only.

3 70-80% Perceived Exertion Rate
Body Weight Squats

*Try to go below parallel if able

3 70-80% Perceived Exertion Rate
Calf Raises + Side Bends

*One legged or two legged calf raises on a flat surface or elevated surface will work. I’m currently using the steps on my front and back porch.

*Water Jugs or paint cans work well for side bends.

3 Supersets 70-80% Perceived Exertion Rate
Conditioning aka Cardio 20 Min Jogging or Walking

*Based on Fitness Level

70-80% Perceived Exertion Rate
Best Scrubs
Shop Look Here!

Day 3

Pullups + Pushups

*If you lack a pull up bar, you will have to get creative.

*I’m currently using a low hanging tree limb in my back yard. Just use caution!

3 Supersets 70-80% Perceived Exertion Rate
Rows + Incline Pushups

*I’m using the steps outside my front or back door to elevate my feet for incline pushups.

*For rows, I’m currently using paint cans. Milk jugs filled with water or sand would work.

*You could even tie a bunch of milk/water jugs together to increase the weight. Sandbags would work too.

 

3 Supersets 70-80% Perceived Exertion Rate
Crunches + Military Press

*I’m currently using a sandbag for military presses. But I’m thinking about tying milk jugs full of water to both ends of a broom handle for presses, curls, rows, extensions.

3 Supersets 70-80% Perceived Exertion Rate
Triceps Extensions + Bicep Curl

*I’m currently using paint cans. Though many options exist. Just get creative. You don’t need fancy gym equipment to work put in some work. Close grip pushups work the triceps well too.

3 Supersets 70-80% Perceived Exertion Rate
Conditioning aka Cardio 20 Min Jogging or Walking

*If jogging, try keeping a pace where you only inhale through your nose and exhale through nose or mouth. This is a helpful trick to help build aerobic capacity

*The time suggested is just a suggestion, adjust to your current fitness level and schedule.

70-80% Perceived Exertion Rate

 

Best Scrubs
Shop Look Here!

Day 4

Exercises Sets Reps
Deadlift

*If you lack traditional gym equipment, sand bags, water jugs or a broom stick with water jugs tied on each end will do the trick.

*One could even perform a single leg deadlift with body weight only.

3 70-80% Perceived Exertion Rate
Body Weight Squats

*Try to go below parallel if able

3 70-80% Perceived Exertion Rate
Calf Raises + Side Bends

*One legged or two legged calf raises on a flat surface or elevated surface will work. I’m currently using the steps on my front and back porch.

*Water Jugs or paint cans work well for side bends.

3 Supersets 70-80% Perceived Exertion Rate
Conditioning aka Cardio 20 Min Jogging or Walking

*Based on Fitness Level

70-80% Perceived Exertion Rate
Healthcare Professionals
Shop Look Here!

Week 2

Day 1

Exercises Sets Reps
Deadlift + Pushups + Crunches 2 Trisets 70-80% Perceived Exertion Rate
Body Weight Squats + Pullups + Side Bends 2 Trisets 70-80% Perceived Exertion Rate
Incline Pushups + Row + Calf Raises 2 Trisets 70-80% Perceived Exertion Rate
Military Press + Curls + Side Bends 2 Trisets 70-80% Perceived Exertion Rate
Conditioning aka Cardio 20 Min Jogging, Jumping Rope, Jumping Jacks, High Knees or Walking

*If jogging, try keeping a pace where you only inhale through your nose and exhale through nose or mouth. This is a helpful trick to help build aerobic capacity

*The time suggested is just a suggestion, adjust to your current fitness level and schedule.

70-80% Perceived Exertion Rate
Best Scrubs
Shop Look Here!

Day 2

Exercises Sets Reps
Deadlift + Pushups + Crunches 2 Trisets 70-80% Perceived Exertion Rate
Body Weight Squats + Pullups + Side Bends 2 Trisets 70-80% Perceived Exertion Rate
Incline Pushups + Row + Calf Raises 2 Trisets 70-80% Perceived Exertion Rate
Military Press + Curls + Side Bends 2 Trisets 70-80% Perceived Exertion Rate
Conditioning aka Cardio 20 Min Jogging, Jumping Rope, Jumping Jacks, High Knees or Walking

*If jogging, try keeping a pace where you only inhale through your nose and exhale through nose or mouth. This is a helpful trick to help build aerobic capacity

*The time suggested is just a suggestion, adjust to your current fitness level and schedule.

70-80% Perceived Exertion Rate
Best Scrubs
Shop Look Here!

Day 3

Exercises Sets Reps
Deadlift + Pushups + Crunches 2 Trisets 70-80% Perceived Exertion Rate
Body Weight Squats + Pullups + Side Bends 2 Trisets 70-80% Perceived Exertion Rate
Incline Pushups + Row + Calf Raises 2 Trisets 70-80% Perceived Exertion Rate
Military Press + Curls + Side Bends 2 Trisets 70-80% Perceived Exertion Rate
Conditioning aka Cardio 20 Min Jogging, Jumping Rope, Jumping Jacks, High Knees or Walking

*If jogging, try keeping a pace where you only inhale through your nose and exhale through nose or mouth. This is a helpful trick to help build aerobic capacity

*The time suggested is just a suggestion, adjust to your current fitness level and schedule.

70-80% Perceived Exertion Rate
Best Scrubs
Shop Look Here!

Day 4

Exercises Sets Reps
Deadlift + Pushups + Crunches 2 Trisets 70-80% Perceived Exertion Rate
Body Weight Squats + Pullups + Side Bends 2 Trisets 70-80% Perceived Exertion Rate
Incline Pushups + Row + Calf Raises 2 Trisets 70-80% Perceived Exertion Rate
Military Press + Curls + Side Bends 2 Trisets 70-80% Perceived Exertion Rate
Conditioning aka Cardio 20 Min Jogging, Jumping Rope, Jumping Jacks, High Knees or Walking

*If jogging, try keeping a pace where you only inhale through your nose and exhale through nose or mouth. This is a helpful trick to help build aerobic capacity

*The time suggested is just a suggestion, adjust to your current fitness level and schedule.

70-80% Perceived Exertion Rate
Best Scrubs
Shop Scrubs Here!

Week 3

Day 1

Exercises Sets Reps
Pullups + Pushups

 

4 Supersets 70-80% Perceived Exertion Rate
Rows + Incline Pushups

 

4 Supersets 70-80% Perceived Exertion Rate
Crunches + Military Press

 

4 Supersets 70-80% Perceived Exertion Rate
Triceps Extensions + Bicep Curl

 

4 Supersets 70-80% Perceived Exertion Rate
Conditioning aka Cardio 20 Min Jogging or Walking

*If jogging, try keeping a pace where you only inhale through your nose and exhale through nose or mouth. This is a helpful trick to help build aerobic capacity

*The time suggested is just a suggestion, adjust to your current fitness level and schedule.

70-80% Perceived Exertion Rate
Best Scrubs
Shop Scrubs Here!

Day 2

Exercises Sets Reps
Deadlift

*If you lack traditional gym equipment, sand bags, water jugs or a broom stick with water jugs tied on each end will do the trick.

*One could even perform a single leg deadlift with body weight only.

4 70-80% Perceived Exertion Rate
Body Weight Squats

*Try to go below parallel if able

4 70-80% Perceived Exertion Rate
Calf Raises + Side Bends

*One legged or two legged calf raises on a flat surface or elevated surface will work. I’m currently using the steps on my front and back porch.

*Water Jugs or paint cans work well for side bends.

4 Supersets 70-80% Perceived Exertion Rate
Conditioning aka Cardio 20 Min Jogging or Walking

*Based on Fitness Level

70-80% Perceived Exertion Rate
Best Scrubs
Shop Look Here!

Day 3

Pushups + Pullups

*If you lack a pull up bar, you will have to get creative.

*I’m currently using a low hanging tree limb in my back yard. Just use caution!

4 Supersets 70-80% Perceived Exertion Rate
Incline Pushups + Rows

*I’m using the steps outside my front or back door to elevate my feet for incline pushups.

*For rows, I’m currently using paint cans. Milk jugs filled with water or sand would work.

*You could even tie a bunch of milk/water jugs together to increase the weight. Sandbags would work too.

 

4 Supersets 70-80% Perceived Exertion Rate
Military Press + Crunches

*I’m currently using a sandbag for military presses. But I’m thinking about tying milk jugs full of water to both ends of a broom handle for presses, curls, rows, extensions.

4 Supersets 70-80% Perceived Exertion Rate
Bicep Curl + Triceps Extensions

*I’m currently using paint cans. Though many options exist. Just get creative. You don’t need fancy gym equipment to work put in some work. Close grip pushups work the triceps well too.

4 Supersets 70-80% Perceived Exertion Rate
Conditioning aka Cardio 20 Min Jogging or Walking

*If jogging, try keeping a pace where you only inhale through your nose and exhale through nose or mouth. This is a helpful trick to help build aerobic capacity

*The time suggested is just a suggestion, adjust to your current fitness level and schedule.

70-80% Perceived Exertion Rate

 

Best Scrubs
Shop Look Here!

Day 4

Exercises Sets Reps
Deadlift

*If you lack traditional gym equipment, sand bags, water jugs or a broom stick with water jugs tied on each end will do the trick.

*One could even perform a single leg deadlift with body weight only.

4 70-80% Perceived Exertion Rate
Body Weight Squats

*Try to go below parallel if able

4 70-80% Perceived Exertion Rate
Calf Raises + Side Bends

*One legged or two legged calf raises on a flat surface or elevated surface will work. I’m currently using the steps on my front and back porch.

*Water Jugs or paint cans work well for side bends.

4 Supersets 70-80% Perceived Exertion Rate
Conditioning aka Cardio 20 Min Jogging or Walking

*Based on Fitness Level

70-80% Perceived Exertion Rate
Best Scrubs
Shop Look Here!

Week 4

Day 1

Exercises Sets Reps
Deadlift + Pushups + Crunches 3 Trisets 70-80% Perceived Exertion Rate
Body Weight Squats + Pullups + Side Bends 3 Trisets 70-80% Perceived Exertion Rate
Incline Pushups + Row + Calf Raises 3 Trisets 70-80% Perceived Exertion Rate
Military Press + Curls + Side Bends 3 Trisets 70-80% Perceived Exertion Rate
Conditioning aka Cardio 20 Min Jogging, Jumping Rope, Jumping Jacks, High Knees or Walking

*If jogging, try keeping a pace where you only inhale through your nose and exhale through nose or mouth. This is a helpful trick to help build aerobic capacity

*The time suggested is just a suggestion, adjust to your current fitness level and schedule.

70-80% Perceived Exertion Rate
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Day 2

Exercises Sets Reps
Deadlift + Pushups + Crunches 3 Trisets 70-80% Perceived Exertion Rate
Body Weight Squats + Pullups + Side Bends 3 Trisets 70-80% Perceived Exertion Rate
Incline Pushups + Row + Calf Raises 3 Trisets 70-80% Perceived Exertion Rate
Military Press + Curls + Side Bends 3 Trisets 70-80% Perceived Exertion Rate
Conditioning aka Cardio 20 Min Jogging, Jumping Rope, Jumping Jacks, High Knees or Walking

*If jogging, try keeping a pace where you only inhale through your nose and exhale through nose or mouth. This is a helpful trick to help build aerobic capacity

*The time suggested is just a suggestion, adjust to your current fitness level and schedule.

70-80% Perceived Exertion Rate
Best Scrubs
Shop Scrubs Here!

Day 3

Exercises Sets Reps
Deadlift + Pushups + Crunches 3 Trisets 70-80% Perceived Exertion Rate
Body Weight Squats + Pullups + Side Bends 3 Trisets 70-80% Perceived Exertion Rate
Incline Pushups + Row + Calf Raises 3 Trisets 70-80% Perceived Exertion Rate
Military Press + Curls + Side Bends 3 Trisets 70-80% Perceived Exertion Rate
Conditioning aka Cardio 20 Min Jogging, Jumping Rope, Jumping Jacks, High Knees or Walking

*If jogging, try keeping a pace where you only inhale through your nose and exhale through nose or mouth. This is a helpful trick to help build aerobic capacity

*The time suggested is just a suggestion, adjust to your current fitness level and schedule.

70-80% Perceived Exertion Rate
Healthcare Professionals
Shop Look Here!

Day 4

Exercises Sets Reps
Deadlift + Pushups + Crunches 3 Trisets 70-80% Perceived Exertion Rate
Body Weight Squats + Pullups + Side Bends 3 Trisets 70-80% Perceived Exertion Rate
Incline Pushups + Row + Calf Raises 3 Trisets 70-80% Perceived Exertion Rate
Military Press + Curls + Side Bends 3 Trisets 70-80% Perceived Exertion Rate
Conditioning aka Cardio 20 Min Jogging, Jumping Rope, Jumping Jacks, High Knees or Walking

*If jogging, try keeping a pace where you only inhale through your nose and exhale through nose or mouth. This is a helpful trick to help build aerobic capacity

*The time suggested is just a suggestion, adjust to your current fitness level and schedule.

70-80% Perceived Exertion Rate
Healthcare Professionals
Shop Look Here!

I hope you enjoyed this program!

BeneFIT Medical Apparel’s whole mission is to promote health to you guys, the Healthcare Professionals of the world!

In closing, I’ll leave you with an excerpt from a Blog I wrote almost 4 years ago so you can see that we’re still spittin the same game.

“As educated Healthcare Professionals, you know the importance of living a proactive healthy lifestyle and the impact it has on your personal and professional lives.

Consider a Healthcare Professional who doesn’t practice a healthy lifestyle; now consider the negative impact it may have on their patients. Are these Healthcare Pros practicing what they preach? Is it possible patients sense an underlying hypocrisy from the very people they trust their health and lives to?

As an educated Healthcare Pro, you know the advantages of being proactive with health versus being purely reactive. The Healthcare Industry has reached a level of sophistication and effectiveness in treating patients that has never been achieved in all of human history, but only on the reactive side, not the proactive. With your help, BeneFIT will change this huge error in the current Healthcare Industry, and help this generation of Healthcare Professionals shape the Healthcare Industry of the future.”

Join the Healthcare Revolution HERE!

P.S.

If you’re needing some more BeneFIT scrubs, you can use promo code: STRONG to Save 20% HERE!

If you support our mission of Promotion Health to Healthcare Professionals. Please share this with your scrub besties so we can spread the love. Stay Strong and BeneFIT On!

Feel free to reach out with any sizing questions as we are always happy to help!

Veteran Owned:

As always, thank you all so much for supporting our Veteran Owned company! We strive to serve everyday Healthcare Heroes with the best medical scrubs and customer service on the planet. Thank you for all that you do. Keep up the good fight out there, the world needs you! Your contribution to the healthcare needs of the world is always appreciated here!

Sizing questions?

If you have any sizing questions then fear not! Because our scrubs are athletic fit, they typically fit a size smaller than most brands. But you can also email us at customersupport@benefitmedical.com or hit us up on social media with your height and weight and we can help size you. We also offer a free exchange policy to help ensure you get the perfect fit!

To follow us on social media or for sizing help you can contact us at:

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Email:

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Diet and Fitness for Healthcare Professionals

Written by Justin Culver, Co-Founder and CSO BeneFIT Medical Apparel

Diet and Fitness for Healthcare Professionals

Diet & Fitness Secrets

Written by Justin Culver, Co-Founder and CSO BeneFIT Medical Apparel

Diet and Fitness for Healthcare Professionals

Prime

Written by Justin Culver, Co-Founder and CSO BeneFIT Medical Apparel

Diet and Fitness for Healthcare Professionals

BURN

Written by Justin Culver, Co-Founder and CSO BeneFIT Medical Apparel

Diet and Fitness for Healthcare Professionals

Shape

 

Written by Justin Culver, Co-Founder and CSO BeneFIT Medical Apparel

Diet and Fitness for Healthcare Professionals

  • • • #nurse #nurses #nursing #nurselife #scrubs #scrublife #fit #fitfam #fitness #fitnurse #dentist #doctor #medschool #vet #chiropractic #physicaltherapy #health #healthy #healthcare #rn #nursingschool #nursingstudent #lpn #cna #phlebotomist #xraytech #dentalhygienist #benefitmedical

Diet and Fitness for Healthcare Professionals

Diet and Fitness for Healthcare Professionals

Diet and Fitness for Healthcare Professionals

Diet and Fitness for Healthcare Professionals

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Why Second Order Thinking Matters

By Justin Culver

Co-Founder, CSO BeneFIT Medical Apparel

BeneFIT Home

As I attempt to structure my thoughts around Second Order Thinking, I cannot help but hear a quote from one of my favorite movies, “In life, we are kings or pawns.”-Napoleon Bonaparte, The Count of Monte Cristo (2002)

If you’ve seen this movie (I highly recommended it if you haven’t), you’ll know that one of the themes throughout the story hovers around the quality of one’s thinking (followed by strategically directed action and Bayesian Inference over time, of course). Through higher level thinking (Second Order Thinking) one can change and create the desired outcome for one’s life. Let’s explore further with a series of questions.

So, what is the quality of your thinking? Have you ever even thought about it this? Are you a King or a Pawn? Are you even playing chess? Or are you perhaps playing checkers? Or worse, are you playing tic tac toe, or nothing at all? Or are you maybe just drifting through life letting any breeze or emotion blow you any which way without a plan?  If you read these series of questions and they seemed foreign like Klingon or Elvish, fear not. They did to me at first as well. So, let’s gain some context for these levels of mental frameworks by discussing two terms.

  1. First Order Thinking
  2. Second Order Thinking

“First-level (First Order) thinking is simplistic and superficial, and just about everyone can do it (a bad sign for anything involving an attempt at superiority). All the first-level (First Order) thinker needs is an opinion about the future, as in ‘The outlook for the company is favorable, meaning the stock will go up.’ Second-level (Second Order) thinking is deep, complex and convoluted.”-Howard Marks, The Most Important Thing

First Order Thinking:

This level of thinking is base level. It’s basic human thinking. First Order  is often instinctual and/or built upon heuristics. It’s often emotional or reaction based. If acted upon, it often elicits near instant bio feedback and gratification. Compared to Second Order, it’s friction-less.

Examples:

  • Watching a reality show about diet and fitness as opposed to working out and thinking, I’ve had a hard day, I’ve earned it.
  • Having just a “few drinks” with your friends thinking, I’ve had a hard day, I’ve earned it.
  • Crushing that milkshake on the way home after a long shift or a hard workout thinking, I’ve had a hard day, I’ve earned it.
  • Telling your boss to f@ck off after a long shift. Especially when they don’t know what the heck they’re talking about while thinking, I’ve had a hard day, he earned it.

First Order Thinking Pros:

  • Nearly instant gratification if acted upon.
  • Quick and resource efficient (time, energy).
  • Often works if it’s a heuristic. They’re often mental shortcuts.
  • Not always a negative. Sometimes by not overthinking, these quick reactions can save your life or that of a loved one. Like not even thinking twice about shooting the bad guy when they attack you or yours. In this instance, there’s no time to think deeply and debate the pros and cons. React.
Second Order Thinking (Next Level Thinking)

Second Order Thinking is seeing upstream and downstream, zooming in and zooming out. It’s visualizing all the dominoes that will eventually fall before the first one is even knocked over. It’s macro and micro. It’s seeing the forest and the trees. When considering diet and fitness, Second Order Thinking is about looking good and being healthy sustainably, without the drugs and aggressive supplements used so often.

This type of thinking goes beyond simply treating symptoms, it’s more holistic. Second Order Thinking is about treating the root cause. Or even multiple root causes. It’s asking why, why, why, why, why all the way back till the answer is no longer relevant. It’s trying to attempt a logical change. And then it’s looking into the future and asking “then what happens next”, “and then what”, “and then what”, “and then what”, “and then what”? In thinking this far down the rabbit hole, your Second Order Thinking is more like Third, Fourth and Fifth Order Thinking. As you’re trying to predict or create the second, third, fourth and fifth affects of the situation.

Like Bayesian Inference (aka Bayesian Updating), Second Order Thinking takes some real Jedi mind training to master. When using Second Order Thinking, one should always have a contingency plan for all the most probable outcomes.  So, let’s switch gears now and re-examine some of the First Order Thinking examples from above. Except this time, let’s use Second Order Thinking. Or another fun way to label it is the Judge Judy, Voice of Reason or Bouncer in your head.

Consequences Examples:
  • First Order Thinking: Watching a reality show about diet and fitness as opposed to working out thinking, I’ve had a hard day, I’ve earned it.
    • Second Order Thinking: Although I’ve had a hard day. I’ll also have another hard day tomorrow and the next. And the next. If I skip my workout today, odds are I’ll skip it again the next day and the next. And the next. So, maybe I’ll hit some weight then stream my show on the treadmill instead.
  • First Order Thinking: Having just a “few drinks” with your friends thinking, I’ve had a hard day, I’ve earned it.
    • Second Order Thinking: Asking yourself, So, you’ve had a hard day? Just think how hard it will be tomorrow when you wake up with a hangover. Because who are you fooling? You know you’re ‘Frank the Tank’ and can’t just ‘have a few’. That’s not you. Know thy self. Plus, you know if you don get smashed, you won’t have that hard conversation with your co-worker or boss you keep putting off. And on top of all that, you know you’ll skip your workout again. Don’t do that.
  • First Order Thinking: Crushing that milkshake on the way home after a long shift or a hard workout thinking, I’ve had a hard day, I’ve earned it.
    • Second Order Thinking: Asking yourself. So, you think you’ve earned that milkshake? Do you know that thing has almost 1500 calories in it? You may have burned 500 calories lifting weights if you’re lucky. Then the treadmill said you burned another 500 calories. That puts you at a surplus of around 500 calories for this milkshake you claim to have “earned”. All things being equal with your calories in versus calories out, your “earned” milkshakes may pack on an extra five pounds of fat in a little over a month. You better adjust your diet or exercise accordingly if that milkshake is a must.
  • First Order Thinking: Telling your boss to f@ck off after a long shift. Especially when they don’t know what the heck they’re talking about while thinking, I’ve had a hard day, he earned it.
    • Second Order Thinking: Asking yourself, So, you want to be a boss by telling your boss to f@ck off? What are you, some kind of gangster? Think before you act. You still have bills to pay. Suck it up for today, put your resume out there and start searching for jobs. Do you not think your next employer will check your references? Don’t burn that bridge. A whole bright future awaits.
Second Order Thinking Pros:
  • Best chances of seeing into the future, or of creating it. Without attempting to create the future, your personal or professional life will be at the mercy of the fates and chance. You’ll likely wake up one day when you’re eighty years old and think, just how the hell did I get here? I was supposed to accomplish so much more. This creation process involves Second Order Thinking. Followed by strategically directed action and Bayesian Inference consistently over time. Nearly every successful person in history has followed this blueprint.
Second Order Thinking Cons:
  • Very difficult in terms of time and energy. Often requires one to think is systems and probabilities. It takes discipline of concentration. Most people are too lazy to think this way. People are often unpredictable as well, adding to the difficulty of foreseeing the future.
Conclusion:

So, to be the King or Queen of your life, go get you some Second Order Thinking. In this tool/mental framework/mental model, one can attempt to predict or create one’s own future. As opposed to being a victim of fate and circumstance. With Second Order Thinking you can crush your diet, fitness, strength, conditioning, business, personal, professional, entrepreneurial or health goals for life.

P.S.

In case you didn’t know, we also offer the best scrubs ever. You can check em out below!

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How To Deploy Forced Variance| BeneFIT Medical Apparel

By Justin Culver, Co-Founder BeneFIT Medical Apparel

BeneFIT Home

Forced Variance

Have you ever been on track following a workout routine, nailing it perfectly for weeks only to have your favorite gym equipment captured by someone else?

I’m sure you know what I’m talking about. Here you are, you’re on track to hit all your perfectly planned workouts and meals for the week. And then you walk into the gym and see this sloppy, window-licking newbie camping out on your peck deck machine while playing on their phone. Or maybe it’s your specific squat rack, or that one row machine with the perfect angle. Or maybe they’ve hijacked your favorite cardio machine, or even the exact dumbbell poundage and adjustable bench you need. We’ve all experienced this.

While all my Type A’s and OCDers (if that’s even a word) out there likely want to strangle these newbs and reclaim their rightful piece of the gym, there’s really no practical reason to get all territorial about it and freak out.  So, don’t stress out or hover around the newbie like some gym creeper or meathead bully. There’s no need for you to make their gym experience unpleasant just because you have your quirks or an ego issue.

Besides, if this newbie is out of shape, don’t they need the gym more than you do? So instead of interrupting them with the ole, “hey, how many more sets do you have?” bit, you could instead find a different piece of equipment or a machine and do something very similar to your originally intended exercise modality.

Like the manipulation of training principles such as volume, intensity, frequency etc., you can also manipulate the principle of variation, aka variance, aka variability. Hence the term, “Forced Variance”. Or another way to say it, is the variation of planned exercise modalities forced upon you by the random window-lickers of life. God bless them. You see, these window-lickers (like skillful trainers) will always find a way to force variability into your routine. Best part of all is that you don’t even have to pay them.

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For instance, if you’ve chosen to hit chest on a Monday (which is basically international chest day for dudes) somewhere between 4:30 PM to 7:30 PM, you’re going to have a lot of competition for the bench-pressing equipment. But what if you’re program calls for starting with bench presses but there is no such equipment available? Instead of wasting time waiting for a bench to come open, why not grab some dumbbells and hit some dumbbell presses and some flyes?

Or, let’s say you plan on using dumbbells for presses, and you need the 75s for 4 sets of 8. But if those 75s are taken, just grab the 65s that are free and hit 4 sets of 10 or 12 reps instead. Here’s another bonus to forced variation, strong evidence exists that variability in training helps prevent overuse injuries. Just Google, “Overuse and Repetitive Motion Injuries” if you don’t believe me. I didn’t make this stuff up, it’s science.

But what if you’re trying to hit some deep squats but someone has stolen your favorite squat rack and is doing some weird back, shoulder and bicep super complex thingy in the middle of it? Well, instead of waiting around or getting frustrated, why not just hit some leg presses or even do some loaded lunges?

Again, while helping to prevent overuse injuries, this forced variation in your workout routine will also add elements of randomness that will help you break through training plateaus and boredom. So, go get you some Forced Variance today, and thank that newbie for forcing a little variability in your life.

NOTE:

There are a few exceptions where Forced Variance is not ideal. For example, if you’re a professional athlete and training for competition, any variation to your programming may violate the laws of specificity. Forced Variance (in this case) may even activate the interference effect, thus degrading the athlete’s ability to function at the highest level in their specific sport.

In short, if you’re training for competition, find a program or coach to train you accordingly. Moreover, if you’re training for competition, perhaps training in a commercial gym packed full of newbies is not the best environment for you anyway. But if you’re just training for general fitness or health, then the concept of Forced Variance can be you friend and ally.

So, are you ready to up your diet and fitness game? If so we have the perfect book for you!

Diet & Fitness Secrets

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• • • #nurse #nurses #nursing #nurselife #scrubs #scrublife #fit #fitfam #fitness #fitnurse #dentist #doctor #medschool #vet #chiropractic #physicaltherapy #health #healthy #healthcare #rn #nursingschool #nursingstudent #lpn #cna #phlebotomist #xraytech #dentalhygienist #benefitmedical

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How Intermittent Fasting Can Help You Shred Fat | BeneFIT Medical Apparel

By Justin Culver

Co-Founder, BeneFIT Medical Apparel

BeneFIT Home

Intermittent Fasting:

Intermittent Fasting, or IF, is fasting every now and then or taking breaks from food. IF is an often-used term for multiple diet philosophies that cycle between a period of fasting and non-fasting during a defined period.

Some people call this “eating in windows,” where they’ll only allow themselves to consume calories for a certain period of time during the day – say, 12PM to 7PM or even from 7AM to 7PM.

Intermittent fasting can be used as a weight maintenance tool, or combined with caloric restriction and caloric expenditure (eat less, move more) for crazy, wicked sick fat loss.

Intermittent fasting is how I first dipped my toe into the water of the fasting world. Like most people, when presented with the idea of fasting I had my doubts. Disturbing thoughts lurked in my mind, like “Fasting? WTF? That’s bad for you,” or, “If I do that, my body will go catabolic and just start eating my muscles.”

These dark thoughts and many more popped into my head when I struggled with the concept of fasting and intermittent fasting.

So, breaking my fast into intermittent chunks (windows) gave me the courage I needed to experiment.

Once I realized, “I’m not going to die if I don’t take in any calories for the next 12 to 36 hours,” my fat burning process flourished.

Yes, I was hungry at times. Yes, I had to plan my fasts to where they had the least amount of impact on my social and professional life. But once I made fasting my thing, it became my thing, and I crushed, slashed and burned.

An interesting thing about intermittent fasting is that people don’t necessarily have to know that you are fasting for you to be accomplishing incredible things. It’s not something they can see.

Rather, it’s what they don’t see.

They won’t see you eating.

When they see you not eating (especially when you’re in a group), they get spooked. And it’s when they find out you’re “fasting” and have put a name or label on it (which they’ll interpret as you willingly starving yourself to death), that they get all weird about it.

So “never let ‘em see you sweat” can be a good strategy for you to overcome weird social barriers you may face when fasting (and dropping weight in general, particularly if you’re incinerating fat quickly). But we’ll talk more about the psychosocial aspect of diet and fitness in some following blogs and videos.

Note:

Fasting and Intermitted Fasting is becoming more mainstream by the day. It’s starting to make its way as an acceptable and effective way to cut fat in the diet and fitness community. Many of the personal trainers may even endorse it. But in everyday America, within your communities, social groups or at work among your co-workers, don’t be surprised if they view fasting and intermittent fasting as some heretical concept or a form of suicide they’ll crusade against.

So, are ready to up your diet and fitness game and learn how to burn fat through intermittent fasting?

Then we have the book for you!

Download a copy of Diet and Fitness Secrets: What Your Trainer Doesn’t Want You To Know today and take control of your health and your life! This is the book you need in your life.

Diet & Fitness Secrets

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Oh and just in case you didn’t know, we also have the best scrubs on the planet. Check them out!

BEST SCRUBS
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BEST SCRUBS
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