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Are you over-exercising? When it comes to exerci

Are you over-exercising?

When it comes to exercise, there is no one-fits-all approach. What works for your best friend, might not work for you. And, vice versa.

That said, knowing your limits and what works best for your body is the key. Unfortunately, many women over-exercise and don’t even know it! So, are you guilty of over-exercising?

Here are some classic signs of over-exercising:

▫️Persistent aches and pains in your muscles and/or joints
▫️Feeling light-headed or dizzy on workout days
▫️Frequent headaches on workout days
▫️Difficulty getting through a workout
▫️Poor muscle recovery/increased muscle soreness
▫️Difficulty breathing
▫️Prioritizing workouts over sleep
▫️Repeat injuries and/or sickness
▫️Changes in your menstrual cycle

If you think you might be over-exercising, what’s the solution? ⬇️

▫️Reduce exercise frequency and intensity. Instead, opt for low-intensity, gentle movement several days a week.
▫️Increase calorie consumption of nutrient-dense foods. Eating too little, in addition to over-exercising, is a recipe for disaster!
▫️Stay hydrated with filtered water + electrolytes. Simply adding a pinch of pink himilayan salt to your drinking water can increase water absorption in the body.

At the end of the day, over-exercising is counterproductive- it halts progress and encourages plateaus. If you’re struggling with over-exercising, I recommend working with a professional who can help you create the right exercise routine for you. For more information on my training services, head to my website (link in bio)!💪🏻

#overexercising #dangersofoverexercising #signsofoverexercising #symptomsofoverexercising

Let’s chat about travel nursing! I moved out to

Let’s chat about travel nursing! I moved out to California 7 years ago as an ICU travel nurse (wow, time flies). It was definitely one of the most challenging things I’ve ever done, but I learned a lot from the experience and it helped get me out to California!☀

I worked as a travel nurse for 4 years before settling down and signing on as staff. Then in 2020, the pandemic hit... it was time for me to throw my scrubs and nursing cap back on and do my part, which I did by signing a contract to work as a travel nurse in the COVID ICU💓

I’ve been lucky enough to work with @HostHealthcare as a travel RN. When I first became a travel nurse I didn’t know what company to go with or what questions to ask. Now after taking 5 nursing assignments, I’ve learned what to ask for. A huge part of being a travel nurse is finding the right company and the right recruiter that is not only going to support you, but also be easily available and transparent. @HostHealthcare has responsive, friendly, and knowledgeable recruiters to help you land the best nursing contract for you - they always have your best interests top of mind! They also offer a COVID-19 pay policy, which guarantees pay if you are quarantined due to COVID while on assignment. If you’re a healthcare professional, check out @HostHealthcare! If not, you can refer someone to Host and earn up to $2,000! 💫

Nursing friends, have you ever worked as a travel nurse?! 👩🏻‍⚕️

#HostMakesYouComfortable #HostHealthcare #TravelNurse #sponsored

“One day you will tell your story of how you ove

“One day you will tell your story of how you overcame what you went through and it will be someone else’s survival guide.” - Brene Brown ✨

May is Mental Health Awareness month. My goal is to spread awareness, share resources, and change the stigma about mental health! 💓

I want to shed light on the fact that it's easy to feel helpless and isolated in our world, today. And if you can relate to this, just know that you are not alone. Nearly, 1 in 5 U.S. adults live with a mental illness!

Given the prevalence of mental illness, there is STILL HOPE. I’ve found SO many mental health resources that have truly helped me in my own mental health battles. These are a handful of my favorites:

▫️APPS: Moodpath, Calm, Headspace, What’s Up

▫️BOOKS- You’re a Badass, The Subtle Art of Not Giving a Fuck, Untamed, How to Do the Work, Detox Your Thoughts

▫️PODCASTS- Radical Transformation Podcast, Mental Illness Happy Hour, Brain Science Podcast, Happiness Podcast with Gretchen Rubin, Not Another Anxiety Show, Ten Percent Happier, Unlocking Us With Brené Brown

These are just a few of my favorites, but if you have a helpful resource for mental health, I would love to hear it. Drop it in the comments below! 💫

DB ONLY CHEST, SHOULDERS, TRICEPS WORKOUT 💪🏻

DB ONLY CHEST, SHOULDERS, TRICEPS WORKOUT 💪🏻

One thing that has helped my mental health tremendously over the last few months has been working out. I’m finally back in a place where I can enjoy my workouts again. It’s my ME time before the busy day begins. It shows me that I’m truly capable of anything and makes me feel so strong and powerful💥

Fitness should be about having fun and feeling your best- and if it’s not doing that for you then maybe it’s time to change it up! Try a new workout, find a new gym, go for a hike, lace up your running shoes, try something new! 💫 If you’re looking for a change - I’m now offering 1:1 online personal training. Link is in my bio for more info! ⬆️ And if personal training isn’t for you and you’re more of a class person- you can find me in the new @fitrevolution app teaching full length strength and HIIT classes 🙌🏻

Onto the workout- today’s focus is on chest, shoulders, and triceps. All you need is a pair of medium + light dumbbells and you’re good to go!💥

Tag a friend and let’s get to work 👊🏻

REPEAT CIRCUIT 4x THROUGH:
▫️DB Push-ups- 10
▫️DB neutral to wide floor bench- 10/ 10
▫️DB kneeling neutral press - 10
▫️DB upright row to lateral raises- 10/10
▫️DB seated neutral press- 10
▫️DB skull crushers with hip extension- 10

#becksliveshealthy #upperbodyworkout #movewithstrength #dumbbellworkout
🎥: @inhaussocialmedia

5 REASONS TO MOVE YOUR BODY EVERY. SINGLE. DAY 💪🏻

We all know movement is “healthy,” but what actually makes it so beneficial? The great thing about body movement is it not only positively impacts our body, but also our mind! 🙌🏻 Here’s how:

▫️Improved Mood- Daily movement increases the amount of endorphins (AKA happy hormones) that are released. There’s a reason you feel happier after moving your body! 🥰

▫️Increased Energy- Moving your body daily actually increases your energy levels. This works by improving oxygen flow and nutrient delivery throughout your body.

▫️Better Overall Health- Gentle movement, like walking, biking, yoga, or stretching, has been shown to increase overall health and decrease the risk of chronic disease💫

▫️Improved Self Confidence- Another mental benefit of movement is increased self-confidence. When you look good, you feel good. And, vice versa. Daily movement naturally improves your mood and physique. It’s a win-win!

▫️Better Sleep- Who can’t benefit from better sleep? Increased movement throughout the day helps your body decompress and rest at night, which encourages deep sleep 😴

There are countless reasons to engage in daily movement. These are just a few of my favorite benefits!

So, how do you move your body daily? ⬇️ I personally love my gym workouts, peloton rides, and outdoor strolls with my pups!! 🐶

#movement #dailymovement #moveyourbody #benefitsofmovement #movementbenefits

Health and Fitness Myths I Wish I Never Fell For…

The further I get into my health and fitness journey, the more I realize how many myths really are out there! But, you live and learn, so I want to help you learn from my mistakes!

▫️Doing endless cardio and skipping strength training
▫️Thinking bread as the enemy
▫️Stressing about my weight on the scale
▫️Believing in magic weight loss teas/ pills 💊
▫️Skipping breakfast to save calories
▫️Spot fix workouts (note: you cannot target fat loss on specific areas of the body)

All that said, there are SO many lessons I’ve learned over the years and these are a few of the health and fitness tips that DO work:

▫️Strength training 3-5x week💪🏻
▫️Incorporating cardio, but not relying on it
▫️Eating well-balanced, nutrient dense meals every 3-4 hours🍓
▫️Getting enough sleep every night
▫️Reducing stress (emotional and physical)
▫️Drinking enough water

Did you know these health and fitness myths?! Which one surprised you the most?✨

DUMBBELL ONLY BACK + BIS WORKOUT 💪🏻 Happy F

DUMBBELL ONLY BACK + BIS WORKOUT 💪🏻

Happy Friday! Today’s workout focuses on back and biceps! All you need are medium and light dumbbells and you’re good to go! 💥 Why train back and biceps together?! They’re the 2 major muscle groups of the upper body that are involved in “pulling” exercises and the biceps are involved in most back exercises.

Repeat circuit 5x through:
▫️Pushup position row - wave - 10/10
▫️Bent over wide rows- 10
▫️Bent over underhand rows- 10
▫️Superman lat pulls- 15
▫️Unilateral- full hammer curls- 10
▫️Kneeling turn out curls- 10

What are you working out today?! ⬇️

#becksliveshealthy #upperbodyworkout #dumbbellonlyworkout

🎥: @inhaussocialmedia

HAPPY NATIONAL NURSES DAY! Today I’m sharing my

"One of the biggest fears we all have is the fear

"One of the biggest fears we all have is the fear of not being good enough. But you can heal that part of you by understanding that all you need it to be good enough for yourself" - April Green

May is #mentalhealthawareness month 💓 Many of you have listened to me tell bits and pieces of my mental health journey. I didn’t really start recognizing my struggles with mental health until a few years ago. My dad was an alcoholic and I didn’t start seeing the effects that had on me until i was in a relationship with my narcissistic ex- boyfriend.

My ex was unfaithful with not just one person, but with many. Along with the cheating, there was verbal abuse and gaslighting. It became a vicious cycle and I was made to believe that everything was my fault and that I wasn’t good enough, which made it hard for me to walk away. I grew up in a household filled with chaos and was used to the constant ups and downs so of course I thought this was normal. I was used to being in a constant state of distress.

During this relationship, I was deeply depressed and at an all time low. I was in a constant state of stress and anxiety wondering what girls he was talking to or what he was up to. He was constantly minimizing my job in the ICU and everything else I did.

And then before Christmas after two years of chaos, I finally had the courage and strength to walk away.

For the last few months my focus has been on myself. I have a long way to go still but im proud of myself for putting in the work- it hasn’t been easy. I’ve been trying to heal through spending time with my dogs, weekly therapy sessions, and I even joined a support group. I have found SO much hope in reading other people’s stories and connecting with others who have been through similar.

If you have ever experienced something similar, please remember you’re not alone. Its easy to feel isolated when you’re in a relationship like that. It’s my hope that sharing my story and words of encouragement might be helpful to you in your mental health journey 💫

4 Underrated Fitness Tips💪🏻: We all know wo

4 Underrated Fitness Tips💪🏻:

We all know working out is good for you. But there are a handful of other fitness-related factors that are significantly under-utilized. In fact, I strongly believe these 4 factors can be game-changers to your overall health and wellness! 🙌🏻

Are you ready for this?! Let’s dive in:

▫️Sleep- In my opinion, sleep is the most underrated factor of health. Without adequate sleep, our bodies simply can’t function as they should, much less thrive. Always prioritize sleep (yes, even over workouts). Aim for 7-9 hours per night.

▫️Nutrition- We all know nutrition is important for any fitness goal, but do you actually prioritize a healthy diet? To get started with a healthier diet, include more organic fruits and veggies, high quality meats, whole grains, and healthy fats. Limit your consumption of caffeine, alcohol, sugar, refined sugars, and processed foods. It really doesn’t have to be super complicated!

▫️Stress- Stress is the beginning of all sickness. Learn to effectively manage your mental and physical stress to experience life-changing results!

▫️Enjoyable Movement- I’ve said it before and I’ll say it again: working out is more beneficial when you actually ENJOY what you’re doing. Try new things and do more of what you love! Consider trying: HIIT workouts, at-home yoga, outside walks, kickboxing, dance classes, or cycling! 🚴

Which one of these fitness tips will you incorporate this week?? 💫

#fitensstips #fitness #fitnessjourney #sleep #benefitsofsleep #diet #healthydiet #nutritiontips #stressmanagement #workouts #workoutroutine

It’s ok if you don’t know exactly where you ar

It’s ok if you don’t know exactly where you are going next. Today feels like a really great day to be proud of where you are and how far you have come - @jacqgould ✨

💛 6 Self Care Habits I Swear By: I truly belie

💛 6 Self Care Habits I Swear By:

I truly believe daily self care would make the world a better place.

Despite common belief, self care isn’t selfish. Instead, it allows your mind and body the rest and rejuvenation it needs to function at its best!

My favorite ways to practice self care, include:

▫️My Skin Care Routine- Morning and night, you’ll find me in the bathroom taking care of my skin, which includes, cleansing, rehydrating, moisturizing, etc.

▫️Morning Me Time- Before I start my day, I take time for myself. Ie. enjoying a slow, quiet morning with coffee or heading to the gym to train ☕️

▫️Doing Workouts that I LOVE- Movement and exercise are great for you, but they’re that much better for you, when you enjoy it! Every week, I make time for the workouts that I enjoy most, like: outside running or walking, Peloton spin classes, & strength training 💪🏻

▫️Connecting with Loved Ones- This one is huge for me. Specifically, facetiming my nephew weekly is a necessity. Nothing brings such a big smile to my face🥰

▫️Cuddling with My Dogs- My pups, Leo and Arbor, are the best cuddle buddies. I can always count on them to make my day! 🐶

▫️Having a Tidy Space- Making time to organize, clean, and tidy my house is a must. Every day, I make sure to make my bed, wash dishes, and wipe counters, so that my mind can focus on other things during the day.

Self care really is a game-changer for overall health- mental and physical. In effort to encourage more self care time, will you join me this week? Share 1 way you’ll practice self care today or tomorrow! 💫

#selfcare #selfcarepractices #benefitsofselfcare #selfcareideas #dailyselfcare

UPPER BODY + CORE WORKOUT💪🏻 WORKOUT WEDNESD

UPPER BODY + CORE WORKOUT💪🏻

WORKOUT WEDNESDAY 💥💥 Today I’m sharing a new dumbbell only upper body and core workout. Grab a pair of light and medium dumbbells and you’re good to go!

What workouts have you guys been loving lately?! 👊🏻

▫️Floor bench with knee bend - 10
▫️Shoulder tap to arm raises - 10/10
▫️Pushup to iso row -10/10
▫️Bent over row - 10
▫️Hollow hold with alternating shoulder press - 10
▫️Kneeling 6 count shoulders - 10
▫️Kneeling unilateral to full hammer curl - 10

Remember to like and save 💛

#becksliveshealthy #movewithstrength #functionaltraining
🎥: @inhaussocialmedia

7 Health & Fitness Myths DEBUNKED💪🏻: ▫️

7 Health & Fitness Myths DEBUNKED💪🏻:

▫️Workouts Have to be at Least an Hour- More times than not, shorter workouts can be more efficient for HIIT cardio and weight lifting. Don’t feel pressured to slave in the gym for hours.

▫️Eat Less, Burn More- Eating less and burning more calories might work in the short-term, but it's not a recipe for long-term success. Eventually, this method will reduce your metabolic rate and lead to increased inflammation in the body.

▫️Eliminate ALL Fat From Your Diet- Fats play an essential role in your health, specifically hormone health. While it’s important to not go overboard with fats (as they are higher in calories), never fully restrict your fat intake.

▫️Work Out at Specific Times- Working out specific times of day won’t necessarily lead to quicker results. Instead, focus more on maintaining a consistent schedule of activity and less on WHEN you actually get it done.

▫️Low Calorie Diets are the Only Way to Lose Weight- Again, low calorie diets only work for so long. In the long run, they can lead to nutrient deficiencies and chronic stress- not to mention a slow metabolism!

▫️Eating Late Leads to Weight Gain- You can eat after 8pm without gaining weight, trust me. In fact, eating a bedtime snack can help improve sleep by regulating your blood sugar. And, we all know just how important sleep is for physical recovery!

▫️Crunches Burn Belly Fat- Unfortunately, you cannot “spot burn” fat on your body. Working towards a strong core is a great goal, but it isn’t guaranteed to reduce belly fat. Instead, focus on a whole food diet!

Did you know these health and fitness myths?! Which was the biggest surprise to you? ⬇️

#fitnessmyths #healthmyths #nutritionmyths #fitnessmythsdebunked #healthandfitnessmythsdebunked #truthabouthealth #truthaboutfitness #nutritionfacts

Oh Leo 🐶🥰

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