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As a busy nurse, meal prepping is the last thing I

As a busy nurse, meal prepping is the last thing I want to do!

👩🏻‍⚕️🤯🥙

I must admit meal prep is probably my least favorite thing in the world. I dread it like the plague even as a health and fitness coach. I would just rather spend my time doing other things, that’s why over the years I’ve tried to streamline it as much as I can.

Here are my top tips to make it more manageable:

1️⃣Batch Cook Your Proteins: Grill or bake a big batch of chicken, turkey, or tofu at once. Store them in the fridge for easy access throughout the week.

2️⃣Chop and Store Veggies: Pre-cut your veggies and store them in airtight containers. This saves time and keeps you ready to throw together a quick salad or stir-fry.

3️⃣Use a Slow Cooker or Instant Pot: Such a HUGE time saver. Just throw in your ingredients, set it, and forget it until it’s done! I personally love making shredded crockpot chicken in the crockpot and using it on salads, stir fry, or sandwiches. Perfect to meal prep for the week 👏🏻

4️⃣Portion Out Snacks: Divide nuts, fruits, and other snacks into single-serving containers. This keeps you from over snacking and makes for easy grab-and-go options. 🥜🍇

5️⃣Double Your Recipes: Whenever you cook, double the recipe and freeze half. You’ll always have a homemade meal ready to go.

6️⃣Break Up Your Meal Prep: Split it into 2 sessions—Session 1 for bulk prepping your protein and carbs, and Session 2 for prepping your breakfasts and setting aside snacks. This way, it’s less overwhelming and more manageable 🙌🏻

7️⃣ Focus on Versatile Ingredients: Choose ingredients that can be used in multiple meals. For example, roasted veggies can be a side dish, added to a salad, or mixed into a breakfast scramble. This way, you can mix and match throughout the week without getting bored!

If you’re tired of feeling stuck and ACTUALLY want to start seeing progress DM “COACHING” and I’ll send you more info!!

💪🏻🥙✨

#MealPrepHacks #HealthyEating #MealPrepMadeEasy #NurseLife #FitnessGoals #HealthAndWellnessGoals

POV: You start following a strength program and fi

POV: You start following a strength program and finally see the progress you’ve been working for

💪🏻✨

6 years ago, I used to walk into the gym without a plan, doing random workouts and thinking I had to go 6-7 days a week just to see any progress.

Now I follow a structured strength program, focus on progressive overload, and only lift 4 days a week on my days OFF from the hospital —and it’s made all the difference! 👏🏻

Here’s one of my favorite gym upper body workouts that’s helped me get stronger without spending hours in the gym. Give it a try and let me know how it goes! 👇🏻

Incline Bench: 12, 10, 8, 12
Incline Rows: 12, 10, 8, 12
Pull-Ups: 3x 8-10
Lateral Raises: 3x 12-15
Bicep Curls: 3x 12-15
Tricep Dips: 3x 12-15 (2-second pause at the bottom)

It’s not about doing more; it’s about doing what actually works— 2 spots open for online coaching for NOVEMBER 💪🏻✨ Link in bio to apply!

#UpperBodyWorkout #strengthtraining #onlinefitness #onlinefitnesscoaching #onlinecoach #fitnesstips #strengthtrainingforwomen #fitnesstrainer #progressiveoverload #gymworkoutsforwomen

Trying to tone up with combination moves like squa

Trying to tone up with combination moves like squats-to-presses or lunges-to-curls?

Here’s why they might not be the best strategy for changing your body composition 👇🏻👇🏻

Combo moves may feel like a time-saver, but they can split your focus, making it hard to give each muscle group the attention it needs for real progress. To truly reshape your body, you want to focus on exercises that allow you to isolate muscles and push them to their full potential 💥

That’s where progressive overload comes in. It’s all about gradually increasing your weights, reps, or resistance to challenge your muscles consistently. This method helps build muscle, burn fat, and transform your physique more effectively than multitasking with combo exercises.

So, ditch the combo moves and try focusing on one exercise at a time. Prioritize good form, lift heavier, and push close to muscle failure. Remember, it’s not about doing more—it’s about doing it right.

Quality >> quantity 👏🏻👏🏻

2 spots open for online coaching for November - link in bio to apply 💪🏻✨

#progressiveoverload #strengthandconditioning #strengthtrainingforwomen #onlinefitnesscoach #onlinefitness #fitnesscoach #fitnesstips #ﬁtnessjourney #hermosabeach

Small changes = BIG results 💥 Micro habits can

Small changes = BIG results 💥

Micro habits can be a game changer in your health and fitness journey, especially if you’re balancing a busy schedule as a nurse. By focusing on simple, sustainable habits, you’ll find yourself making progress without feeling overwhelmed or needing to overhaul your entire routine 👏🏻👩🏻‍⚕️

💡 Start your day with water:
Hydration first thing in the morning helps kickstart your metabolism and sets you up for a hydrated day—especially important after a night of fasting! My rule of thumb is 2 glasses of water BEFORE coffee ☕️

💡 Include protein in every meal: Protein keeps you full longer, reduces snacking, and curbs cravings. It’s key to staying satisfied and balanced throughout your day 👏🏻👏🏻

💡 Stock up on frozen veggies for quick dinners: Frozen broccoli, bell peppers & onions, and cauliflower rice are my go-tos for quick, nutritious meals.

💡 Pair grains, starchy veggies, and fruits with a healthy fat or protein: Instead of a banana alone, pair it with peanut butter for better blood sugar control and lasting energy!

💡 Prioritize walking after meals: A 10-minute walk after meals helps digestion and helps increase daily movement without adding extra gym time 👟

💡 Keep no-cook proteins on hand:
Canned salmon, cooked chicken, refried beans, and tuna are lifesavers when you need a quick, protein-packed meal.

Remember, it’s the small habits done consistently that lead to BIG changes! 💪🏻

>> If you’re ready to break the cycle and FINALLY achieve unmatched amounts of energy, a body you can be proud of and a level of confidence you have only dreamed of, comment “COACHING”

#MicroHabits #HealthyHabits #DailyHabits #HydrationGoals #ProteinPacked #EasyMealPrep #HealthyEatingTips #BusyLifeBalance #SustainableChanges #FitNurseLife #FitnessCoachOnline

Apple Pie Egg White Oats 🍎🍳💪🏻 This

Apple Pie Egg White Oats

🍎🍳💪🏻

This post-workout meal has been a staple in my routine for years, and I’m SO excited to share it with you! 🙌🏻 One of the first recipes that ever hit my blog, it’s simple, quick, and perfect for fall! Packed with protein and carbs, this combo will keep you full for hours after a good gym sesh.

The secret? Fluffy egg white oats topped with sautéed cinnamon apples, made with just 3 ingredients! 🍏

🌟 Ingredients:
- 1/2 cup rolled oats
- 1 cup water or milk
- 1/2 apple, diced
- 1/4 cup egg whites
- Dash of cinnamon
- 1 tbsp maple syrup

🌟 Directions:
1. Add oats, apple slices, and cinnamon to a pot on the stove. Pour in water or milk and stir to combine.
2. Heat over medium until the liquid is absorbed.
3. Whisk in the egg whites, stirring constantly to keep them fluffy and prevent scrambling.
4. For the sautéed apples: In a separate pan, heat 1/2 diced apple in 1 tbsp coconut oil with a dash of cinnamon. Stir on medium heat for 5 minutes.

👉🏻Follow @becksliveshealthy for more high-protein recipes ☺️

#highproteinrecipes #fallrecipes #applerecipes #nutritioncoaching #postworkoutmeal #postworkout #healthybreakfast #foodisfuel #onlinenutritioncoach #fallrecipe

Got a 3 or 4-day stretch of hospital shifts coming

Got a 3 or 4-day stretch of hospital shifts coming up? 👇🏻

No worries, I’ve got you!

Here are 3 things I focus on (and have my clients prioritize) before a long stretch of 12- hour shifts in a row:

1️⃣ Meal Prep & Plan Ahead: Hit the grocery store or order from Amazon Fresh. Having healthy meals prepped means no stress after a long shift, and you’ll avoid last-minute binge eating or take out 🥙

2️⃣ Schedule Your Workouts: Treat your workouts like appointments with yourself. Schedule them into your calendar around your nursing shifts. Use your work days as rest days from the gym.

3️⃣ Prioritize Sleep: Sleep is non-negotiable! Block off time to get those 7-9 hours so you’re recharged and ready to tackle every shift with focus and strength. 😴

>> COMMENT “NURSE FREEBIE”
if you’re a nurse who is wanting to making healthier changes…

Here’s what you’ll get in my freebie👇🏼

✨Discover the secrets to actually stick to a workout routine without feeling burnt out

✨Nutrition hacks I’ve personally used to to stay consistent when “life” happens

✨3 habits that helped me reach my goals quicker

#NurseLife # #MealPrepGoals #FitnessForNurses #NurseCoach #NursesofIG

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