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
Best Scrubs
Shop Look Here!

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:

Facebook

YouTube

LinkedIn

Phone:

918-609-5511

Email:

customersupport@benefitmedical.com

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