Top Tip Tuesday – 17th March 2020


  1. The Power of Sleep: Nature’s Greatest Health and Performance Enhancer – ‘The shorter your sleep, the shorter your life’, Dr. Matthew Walker.
  2. Reduce the Risk of Viruses with Vitamin D3 – A proven way to improve immunity.
  3. Digestive Health 101: 4 Powerful Tools for Optimising Digestive Health – Digestive health is central to our overall health and performance throughout our lives.

Have a healthy week 🙂




Top Tip Tuesday – 18th Sept. 2018

 TOP TIP TUESDAY – 18TH Sept. 2018

This week, we are sticking with sleep. Healthy circadian habits, ten tips for better sleep and Ashley Billington making sense of Independent Fitness!



  1. Health Lies in Healthy Circadian Habits – TED talk by Satchin Panda.
  2. Ten Tips for Better Sleep –
  3. TTT Podcast #2 – Ashley Billington with everything you need to know about IF’s.

Have a healthy week 🙂

Image credits:,,

Top Tip Tuesday – 11th Sept. 2018

 TOP TIP TUESDAY – 11th Sept. 2018

Top Tip Tuesday is back, bringing you 2 health & wellness articles weekly & our Top Tip Podcast on Health & Wellbeing. Enjoy!


  1. 6 Things Healthy People Do Every Morning – a few simple ideas to start the day off successfully.
  2. Nick Littlehales: the man who showed Cristiano Ronaldo how to sleep – with our sports up and running for the season, a reminder about just how seriously elite athletes and their teams take sleep (and this is a few years ago)!
  3. TTT Podcast #1 – A short interview with our very own Ian Wilson, Head Coach of Primal Strength.

Have a healthy week 🙂

Image credits: (1)Photo Taken On: January 29th, 2010 by 9dreamstudio, (2)  Cristiano Ronaldo , YouTube ScreenGrab (3) Courtesy of Ian Wilson

Top Tip Tuesday – 23rd January 2018


TOP TIP TUESDAY – 23rd January 2018


  1. Five Ways to Foster Purpose in Adolescents – Leading a life of purpose benefits both physical and psychological health but, according to research, only about 1 in 5 High schoolers are actually leading a life of purpose. This article outlines five empirically based approaches parents and mentors can use to help youth discover a personally meaningful direction in life.
  2. The Top 10 Insights from the ‘Science of a Meaningful Life’ in 2017 – This is a list put together by the people at Greater Good Science Centre, UC Berkeley,  where they polled 350 researchers, asking them to name the peer-reviewed findings from the science of a meaningful life that were most provocative, powerful, and influential from 2017. An interesting read.
  3. Recipe of the week – super tasty Homemade Oat Granola – a time saver for those busy mornings and one batch can go a long way (depending on your self-control of course)!!! Why Oats? Oats are such an amazing way to start the day. They’re rich in important vitamins, minerals, fibre and antioxidants which work to improve healthy gut bacteria, control blood sugar levels, ease digestion and increase feelings of fullness.

Have a healthy week 🙂

Image credits:×200.png,

Top Tip Tuesday – 9th January 2018

 TOP TIP TUESDAY – 9th January 2018

Happy New Year HKIS. Read on for New Year Resolutions, real trade-offs for getting the body you want and a great free Meditation App.

  1. 6 New Year Resolutions for a Healthy and Happy New Year – The new year can be an exciting time, brimming with the promise of fresh starts and new beginnings. It’s also an opportunity to recommit to your health and well-being. Whether the new year has you feeling totally inspired or a tad overwhelmed, Johns Hopkins experts have some advice to help you make – and keep – your healthy resolutions for 2018.
  2. The Cost of Getting Lean – Is it Really Worth the trade-Off? Making our New Year resolutions is easy, sticking to them is the hard part! Make no mistake, there are real trade-offs when you are attempting to lose fat and improve your health. Read the article and consider how to get the body you want while living the life you enjoy!
  3. OAK – Meditation and Breathing – If you feel like giving Meditation a go this year, why not take a look at this free Meditation App – an easy way to learn with guided meditations in just 10 mins a day. Meditate to the sound of distant rain, waterfalls, or other soothing background tracks. Oak’s simple mindfulness practice is a great way to reduce stress, improve sleep, and find a natural balance in life.

Have a happy and healthy week 🙂

Top Tip Tuesday – 5th December 2017

 TOP TIP TUESDAY – 5th December 2017

With the holiday season upon us, read on to find out how mindfulness can help stop those nasty Christmas cravings, a recipe for a ‘healthier’ Christmas cake and top tips on living healthier in 2018 – enjoy…



  1. 9 Ways to Live Healthier in 2018 – read on for advice from the NY Times on the best ways to get your body and mind in top shape in 2018, whatever that means for you.
  2. Try this Healthy Christmas Cake Recipe – dense and moist with no added sugar or refined white flour, courtesy of the ‘Healthy Chef’.
  3. A Simple Way to Break a Bad Habit – The holiday season can be one of excess – cravings for sweet foods being one of the many things that are hard to resist. Watch this short TEDMED talk from Psychiatrist and addiction expert Judson Brewer on how we can use mindfulness to harness the brain’s habit-forming process to build more nourishing habits that aren’t steered by cravings.

Have a healthy week 🙂


Image Credits:,,–SO0nJtAe–/c_scale,fl_progressive,q_80,w_800/vid3jrg23mj4bscqzlfd.jpg.

Top Tip Tuesday – 24th October 2017


Top tips today are all about movement and exercise – with the weather finally cooling down a bit, there is no better time to get outside and be active. We’ve picked three very different ‘workouts’ to choose from – do your body (and mind) a favor and get out there!

  1. SPARTAN 300 – with the Spartan Hong Kong race just around the corner, what better way to get yourself ‘spartan’ ready (whether you are doing the race or not). Try it if you dare…


2. 9 Reasons to Try Mindful Walking – Mindful walking can lead to a unique set of benefits compared with its seated counterpart. The practice brings you closer to nature as well as your body. Here are nine reasons to try mindful walking.

3. Yoga for Runners – excellent as a post-workout stretch (running, walking or any other cardio exercise) and even those that didn’t do the cardio will benefit from this 30 minute yoga stretch – enjoy!

Image credits:,,



With only two weeks to go until the Christmas break, things are getting busy! Allow yourself a moment to slow down, relax and enjoy our weekly top tips! First up is an article from a friend of mine who has been teaching Yoga to children of all ages for more than 7 years – she writes about why Yoga is wonderful for kids. As a follow up from last weeks article on nutrition and mental health, we have another great TEDx talk on the connection between nutrition and mental health (thank you to Marty Schmidt for sharing) and lastly, just to balance things out, as it’s Christmas, why not try making these homemade delicious mince pies courtesy of none other than Mr Jamie Oliver!



1. Why Yoga is Wonderful for Children

2. The Surprisingly Dramatic Role of Nutrition in Mental Health

3. Homemade Mince Pies – delicious…


IMAGE CREDITS:×198.jpg,,,


Today in TTT, Sleep, More Sleep and a little bit of Exercise…


1.       TED TALK – WHY DO WE SLEEP by Russell Foster. 

2.      15 TOP TIPS FOR A GOOD NIGHTS SLEEP (as we all know how important it is to sleep well):

  1. Prioritise your sleep and create a regular sleep/wake routine.
  2. Improve your time management skills.
  3. Clear your mind by setting aside thinking and planning time prior to winding down.
  4. Have a one hour break between study and sleep.
  5. Have a one hour break between electronic devices and sleep.
  6. Keep your bedroom an electronics free zone.
  7. Keep your bedroom dark, quiet & the right temperature for sleeping.
  8. Expose yourself to bright light in the morning and dim light at night.
  9. Keep pen and paper beside bed to write down anything that pops up in your mind that may concern you and keep you awake if you don’t write it down.
  10. Choose healthy food and drink and avoid caffeine at least 6 hours before bed.
  11. Exercise daily, but not too close to bedtime.
  12. Have a relaxing pre bed wind down routine.
  13. Limit weekend sleep ins.
  14. Get rid of the snooze button.
  15. Don’t lie awake in bed feeling stressed or frustrated. Try to do something to calm down and then give sleep another go.

Taken from:

3. The Positive Benefits of Physical Activity. 

With a weekend of Physical Education Professional Development just done, I had to include a link to a webinar (thanks to by Dr. John Ratey (Associate Clinical Professor of Psychiatry at Harvard Medical School and considered one of the world’s foremost authorities on the brain-fitness connection). In this webinar Dr. John Ratey discusses his book Spark: The Science Behind Physical Education, providing a detailed history of the human body and PE and the positive benefits of physical activity. Definitely worth a watch!

ENJOY, Student Wellbeing Board 🙂



We hope everyone had a fun-filled Halloween and didn’t go too crazy with all the candies!!! This week we have some more interesting sleep research, great tasting smoothie recipes and something for parents on raising resilient teens – dig in…


1. Choosing the best temperature for sleep 

2. A collection of mouth-watering smoothie recipes – something in here for everyone. 

3. As adolescents test boundaries it can also lays the groundwork for a sense of purpose and individuality. Here’s how parents can help teens thrive.