Course catalogue

Self-knowledge is the deep understanding of oneself, including emotions, beliefs, strengths, weaknesses, and motivations. It offers several benefits such as improved self-awareness, better decision-making, enhanced relationships, increased resilience, improved performance, and enhanced well-being.

Self-awareness helps navigate challenges, while better decision-making aligns choices with values and goals. Enhanced relationships come from improved communication and empathy. Increased resilience helps manage stress, and improved performance stems from motivation and skill development. Overall, self-knowledge enables personal and professional growth, leading to a more fulfilling life.

Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.

In this course, we will go through a 5-minute full body strength workout together with our instructor.

Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.

In this course, we will go through a 5-minute leg toning workout together with our instructor.

Hong Kong is a vibrant and exciting city that offers a unique blend of traditional and modern culture.

The life of a seafarer is by no means easy. Seafarers spend months at a time away from their loved ones. Needless to say, once the ship docks in port, many seafarers will often attempt to take some shore leave for a limited number of hours to provide them with a short respite from work duties and a change in scenery. This is extremely important to ensure the mental health and wellbeing of the seafarers.

In this course, we will provide you with all the information you need to know to spend a day in Hong Kong.

Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.

In this course, we will go through a 5-minute yoga workout together with our instructor.

Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.

In this course, we will go through a 5 minute cardio workout together with our instructor.

Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.

In this course, we will go through a 5-minute relax and restore session together with our instructor.

Meditation offers simple techniques to achieve a calm mind in today's fast-paced world. Breath awareness, body sensation, mantra, visualization, sound, loving-kindness, chakra, walking, and body scan meditation are explored.

Regular practice of these techniques can reduce stress, increase focus, promote relaxation, and enhance overall well-being. Incorporating meditation into daily routines can lead to positive changes in mental clarity and overall peace.

Sugary things are everywhere – soda, cookies, ice cream, candy bars and even on bread and many salad dressings. It is hard to resist the sweet temptation of sugar, but when you overeat sugar, your body can start to suffer.

In this course, we will learn more about what happens to our bodies when we overeat sugar.

Creativity is an essential component of human expression, enabling us to explore our inner selves and connect with others in meaningful ways. However, unlocking our creativity can be challenging, particularly in a world that prioritizes conformity and routine.

Fortunately, there are many techniques and strategies that we can use to tap into our creative potential and develop our unique voice and perspective. In this course, we'll explore some of these techniques and how they can help us grow both creatively and personally.

Port Said is located on the Mediterranean coast of Egypt. It is a charming and historic city with a rich culture and vibrant atmosphere. From exploring historic landmarks to indulging in delicious local cuisine, there are plenty of things to do in port said.

The life of a seafarer is by no means easy. Seafarers spend months at a time away from their loved ones. Needless to say, once the ship docks in port, many seafarers will often attempt to take some shore leave for a limited number of hours to provide them with a short respite from work duties and a change in scenery. This is extremely important to ensure the mental health and wellbeing of the seafarers.

In this course, we will provide you with all the information you need to know to spend a day in Port Said.

Mumbai, previously famous as Bombay, is a mega-city in India driven by power, wealth, glamour, and fame. Moreover, it is a city with stunning historical views, mind-blowing British architecture, wonderful museums, calm seaside, and beautiful places of worship.

The life of a seafarer is by no means easy. Seafarers spend months at a time away from their loved ones. Needless to say, once the ship docks in port, many seafarers will often attempt to take some shore leave for a limited number of hours to provide them with a short respite from work duties and a change in scenery. This is extremely important to ensure the mental health and wellbeing of the seafarers.

In this course, we will provide you with all the information you need to know to spend a day in Mumbai.

As a professional, you constantly strive to improve your skills and knowledge and at the same time, you are also encouraging others to do the same. To stay ahead of the competition it is essential to recognise your achievements and those of others, this will not only motivate you to keep improving but will also help build a positive team spirit.

In this course, we will discuss tips on recognising achievements and encouraging others.

Intermittent fasting is an eating pattern that involves alternating periods of eating and fasting. It has gained popularity for its potential benefits in weight loss and overall health. Intermittent fasting can lead to weight loss by creating a calorie deficit, although individual factors should be considered. It improves metabolic health by increasing insulin sensitivity, reducing inflammation, and lowering the risks of chronic diseases.

The process of autophagy is increased during intermittent fasting, which helps clean out damaged cells and promotes various health benefits. It also reduces inflammation in the body and improves brain function by increasing the production of brain-derived neurotrophic factor (BDNF) and ketones. Intermittent fasting can be relatively easy to follow and has different types to choose from, such as the 16/8 method or the 5:2 diet. However, it may not be suitable for everyone, and consulting with a healthcare professional is important before starting any fasting program. Overall, intermittent fasting can be an effective tool for weight loss and overall health, but individual considerations and professional advice should be taken into account.

Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.

In this course, we will go through a 5-minute yoga workout together with our instructor.

Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.

In this course, we will go through a 5 minute daily reset workout together with our instructor.

This course emphasises the importance of preserving water, addressing the challenges of freshwater scarcity and pollution, and taking action to secure this invaluable resource for future generations. It highlights the multifaceted value of water, including its role in sustaining ecosystems, agriculture, industry, and human well-being.

The course discusses the factors contributing to water scarcity and stress, such as population growth, urbanization, climate change, and inefficient water management practices. It emphasizes the need to protect water sources and ecosystems through measures like watershed conservation, reforestation, and responsible land use. Efficient water use and conservation practices, including water-efficient technologies and education campaigns, are promoted to address water scarcity. Collaboration and effective governance at all levels are emphasized, along with the inclusion of marginalized groups and indigenous communities in water management plans. Technological innovations for water sustainability, addressing water pollution, adapting to climate change, and ensuring equitable access to water are also discussed. The course concludes by urging collective action and responsible choices to preserve water for the well-being of humanity and the planet.

Protein is an essential nutrient for the human body. They are the building blocks of our muscles, bones, skin, and blood. We need protein to maintain a robust immune system, repair damage and build new tissue, and muscle. Unfortunately, our bodies cannot store protein. Any excess protein intake will be stored as fat.

In this lesson, we will learn more about sources of protein.

We all have a need for connection. We are social animals and can feel isolated and alone without meaningful connections to others. This is especially true for seafarers who spend months away from family and friends. The isolation of life at sea can lead to feelings of loneliness and depression, in fact, studies have shown seafarers have a higher risk of developing mental health problems than the general population.

Loneliness is not the same as being alone, we can feel lonely even when we're surrounded by people. In this course, we will learn more about what is loneliness and how we can rediscover connectedness.

Water is essential for your body to function. It helps flush toxins, regulate body temperature, lubricate the joints, digestion, and keep organs functioning properly. It can also benefit weight loss combined with a healthy diet and exercise routine.

In this course, we will discuss the link between water consumption and weight loss and explain whether drinking more water can help you shed unwanted pounds.