The White Coat Trainer

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The White Coat Trainer

Welcome to The White Coat Trainer FaceBook Page. Here we engage in all topics related to improving your fitness despite living a busy lifestyle.

Fitness for doctors and other busy professionals who struggle to integrate healthy living into their demanding schedules.

31/10/2022

Joined the century club at Peloton- meaning I have done my first 100 rides. This was a grind as I am not a huge fan of cardio- but most of my rides have been 10-15 minutes of high intensity cycling. Stay strong!

05/07/2022

34 minute full upper body strength workout including warm-up. Don’t work harder, work smarter.

22/06/2022

Watch me squat through 40 weeks of pregnancy!

The squat is probably my favorite exercise of all time and I really wanted to continue squatting throughout my pregnancy.

As my uterus grew, I made sure to find squat variations that felt safe and were comfortable for me.

Sometimes, external resistance is not always needed to make an exercise effective.

For some squat variations your body weight is enough!

What’s your favorite squat variation?

18/04/2022

Do you struggle with push-ups?

The key to any bodyweight exercise is learning how to scale each movement to match your level of fitness.

With weights 🏋️‍♀️ you can always lower the weight of the exericse as you learn proper technique.

With calisthenics, you have to change the angle and improve your leverages to decrease the difficulty of an exercise.

Here is Brittany in the late stages of pregnancy performing a modified incline push-up to train the horizontal push pattern.

What exercises do you need help modifying?

25/03/2022

The inverted row:

Unfortunately, many people have muscular imbalances between the front and the back sides of their upper bodies.

The inverted row is one of the best bodyweight exercises to strengthen the muscles in the upper back as well as the biceps.

The great thing about the horizontal/inverted pull-up is that you can perform it with minimal equipment and It trains all of the muscles in the upper back in a horizontal plane.

18/03/2022

Of all the functional movement patterns, the squat reigns supreme.

If you could only pick one exercise, this would be it, even in pregnancy.

Fortunately, there are a ton of variations, making it an exercise that virtually everyone can perform.

The Goblet Squat is a great variation that allows you to perfect your technique in a very controlled setting.

Adding a slant board or elevating your heals allows you to go deeper and activate the quadriceps muscles more without the limitations of your ankle mobility.

Yes, your knees can go over your toes as long as you are able to keep your heels on the floor.

10/03/2022

From James Clear:

“"Awareness is often enough to motivate change.

Simply tracking your food intake will motivate you to alter it. Merely writing down your problems may spark ideas for possible solutions.

The process starts with seeing reality clearly."

That is why I truly enjoyed using the Veri continuous glucose monitor.

Having immediate feedback on how your choices affect your body in real-time can fundamentally change how you think about food.

The problem with a lot of lifestyle factors is that they don’t have any immediately apparent effects that you can see.

You likely won’t know how a daily habit affects you until years later.

The Veri CGM could potentially be a proxy for giving you the immediate feedback that helps you adhere to lifestyle changes.

I was so impressed by it that I reached out to the company and they offered white coat trainer readers a 20% discount on the sensors.

Use the code WHITECOATT20 at checkout, or you could read my detailed review at https://whitecoattrainer.com/blog/veri-cgm-app-review

09/03/2022

Exercise is one of the most important things you can do for your brain health, physically and psychologically.

The hours of 5-6 am are spent taking care of my body and my mind.

Braincare. You’re already doing it.

Pull-up tip:
When doing pull-ups or chin-ups keep your legs in front of you and your pelvis posteriorly tilted so that your abs are always engaged.

08/03/2022

Happy international women’s day to all the amazing women who make this world go round! I am so proud of this beautiful woman who just completed 15 weeks of a pregnancy modified version of the white coat trainer strength program… at 35 weeks gestation! 😍 check her out at

03/03/2022

What did you have for breakfast today? Tempo deadlifts.

The deadlift is a highly technical movement, by slowing down your repetitions you can ensure that you are staying in an optimal alignment and activating the appropriate muscle groups.

26/02/2022

3rd trimester pressing.

The overhead press is a critical movement that strengthens and ingrains the ability to maintain a stable shoulder position when reaching overhead.

This movement also serves as a great pre-habilitation exercise to maintain healthy shoulders.

Always make sure to press directly overhead to fully engage your shoulder muscles and improve scapular mobility

20/02/2022

When you don’t have an incline bench…

The chest supported row strengthens numerous muscle groups including the posterior shoulder, the upper back, and the latissimus dorsi.

If you don’t feel your back when doing this exercise, you need to actively think about your back muscles and squeeze your lats, bring your elbow to the ceiling, and retract your scapula. Also, focus on rowing the dumbbell closer to your waistline rather than your chest.

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