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Calling all RN’s! Have you struggled to maintain

Calling all RN’s! Have you struggled to maintain a consistent health and fitness routine with your work schedule?

I’ve been there! 🙋🏻‍♀️

Just because you spend your days caring for others’ health doesn't mean you should neglect your own. Use these tips to master your health and fitness routine:

▫️Fitness: Learn which activities you enjoy most and work best for you and your schedule. Then, schedule your workouts into your calendar and consider them to be meetings with yourself. Don’t cancel on yourself!

▫️Nutrition: Spend 1-2x a week meal-prepping your food ahead of time. Bring healthy, protein-packed, easy-to-grab snacks to work and keep water nearby.

▫️Sleep: When possible, sleep at least 7-8 hours a night. Practice good sleep hygiene: sleep in a dark, cool room, use an eye mask and ear plugs, or play a white noise machine.

▫️Stress: Learn to manage stress effectively. Talk to friends and family– or even a therapist. Practice yoga, engage in stretching, spend time outside, meditate, and/or journal.

#RN #registerednurse #nurselife #lifeofanurse #RNlife #health #healthandfitness #fitnessroutine #healthroutine

Happy National Nurses week to all the wonderful nu

Happy National Nurses week to all the wonderful nurses I've had the pleasure of working with both on the east and west coast. You are all truly amazing! 🤍😘

5 Ways I Improve My Mindset: If you know me at al

5 Ways I Improve My Mindset:

If you know me at all, you know I’m very passionate about mental health (PS May is #mentalhealthawareness month). On a daily basis, I make sure to practice self-care that supports my overall health– including my mental wellbeing 💛

These are the 5 ways I make my mental health a priority every day:

▫️Sleep 7-8 hours night. Without enough sleep, we’re all left vulnerable to mood swings, anxiety, and grouchiness. I’ve experienced the effects of lack of sleep one too many times.

▫️Limit social media, especially at night. Comparison is the thief of joy. And, if I’m not careful about how much time I spend on social media, I feel my joy slipping. For this reason, I limit my social media time daily to better focus on my own reality.

▫️Savor my coffee routine. While I sip on my favorite cup of coffee, I enjoy quiet time to myself to simply think or journal before the busyness of the day ☕️

▫️Long walks, get outside- Sunshine is proven to be one of the best ways to improve mood. I make it a point to spend at least 20 minutes outside in nature, ideally in the sun ☀️

▫️Breaks throughout the day- It might be hard to break away from work, but 1-2 minute mental breaks every hour or two can help manage stress and improve mental wellbeing.

#mindset #mindovermatter #mentalhealth #mentalhealthtips #stressmanagement #managestress #mentalbreaks #socialmediabreak #benefitsofsleep

Are you burnt out? Speaking from experience, burn

Are you burnt out?

Speaking from experience, burnout can flip your life upside down. It can quickly leave you feeling lethargic, exhausted, unmotivated, anxious, and many other unwanted mental and physical symptoms.

If you suspect you might be dealing with burnout, keep these tips in mind:

▫️Recognize the source of your burnout. Are you stretching yourself too thin? Have you made too many commitments? 
▫️Remember what makes you happy. And, make it a point to do more of what makes you happy. 
▫️Schedule “mini moments” during the day to regroup. Spend 3-5 minutes deep breathing, stretching, or cuddling with your pets! 🐶 
▫️Create boundaries. This might mean saying “no” more often than normal. 
▫️Learn to ask for help. Lean on your closest family and friends for support. Or, even consider working with a therapist for professional help. 
▫️Get back to the basics- Focus on eating whole foods that make you feel energized, drink adequate water, and sleep 7-8 hours per night. 
Save this post for the next time you feel burnout coming on! 💛

#burnout #burntout #exhaustion #lethargic #lethargy #unmotivated #unmotivation

7 Ways to Increase Your Protein Intake: Eating en

7 Ways to Increase Your Protein Intake:

Eating enough protein is necessary to create new tissue, provide energy, and build new muscle. While protein is essential for every person, those who workout regularly, should be especially careful to consume enough protein daily.

How much protein should you eat? 💪🏻 Well, a good rule of thumb says to consume at least 1g of protein per pound of bodyweight, daily. For example: if you weigh 150 pounds, aim to consume ~150g of protein every day. Use these tips to easily and conveniently increase your protein intake:

▫️Plan your meals ahead of time. The night before or morning of, plan your day and meals beforehand.

▫️Make sure every meal and snack includes protein.

▫️Supplement with protein powder. You can add it to oatmeal, yogurt, baked goods, smoothies, or milk/water for a protein boost.

▫️Slightly increase portions. An average dose of animal protein is around 4 ounces. However, if you slightly increase this serving size to 5-6 ounces, you can greatly increase your protein intake.

▫️Load up on veggies. Some planted-based foods are rich in protein. Include more of these high-protein plants in your diet: edamame, peas, broccoli, and mushrooms.

▫️Choose snacks wisely. Be intentional about choosing high protein snacks, such as: hard-boiled eggs, sliced turkey, cheese, yogurt, and/or nuts.

▫️Prep your favorite protein in bulk. At the start of each week, plan out your protein for the week and cook in bulk.

What tip is the most helpful to you?! ⬇️

#protein #proteinneeds #proteinsources #macronutrients #proteinbenefits #animalprotein #plantprotein #proteingoals #balanceddiet #balancedmeals

IT’S CARROT CAKE SEASON 🧁🥕 I’ve been on

Starting a new fitness journey can be overwhelming

Starting a new fitness journey can be overwhelming. A new routine, new workouts, new goals, maybe even a new gym, the list goes on and on. But it doesn’t have to be scary. Let’s get back to the basics and not over complicate things 🙌🏻

▫️ Schedule workouts in your calendar at the beginning of each week instead of planning to get to a workout “sometime.” PS- you don’t have to work out at 5am because your favorite fitness influencer works out at that time. Find what time works best for YOUR schedule and when you have the most energy 💥

▫️Make easy swaps in your routine to get your step count in. You don’t need to spend hours in the gym getting both your strength and cardio workouts in. Focus on strength and then stay active the rest of the day. Park farther away at the grocery store, walk to the coffee shop instead of driving (if you can), or take your pups on an extra lap around the block 🐶 You can even set reminders to get up every hour on the hour throughout your workday for some movement 👯‍♀️

▫️Water, water, water! A good rule of thumb to be drinking half of your body weight in ounces a day, or just as much as possible. Buy your favorite water bottle, set an alarm on your phone to remind you to drink your water, or change up the flavor - add some cucumbers, lemon, or fruit, and have a refreshing spa water 💦 My #1 rule that I set for myself is- have a glass of water before coffee!

▫️Sleep! It’s crucial for your fitness. Sleep gives your body time to recover and rebuild muscles. Aim for 7-9 hours every night sleep 😴 Try to get to bed 5 mins earlier every night and before you know it you’ll be going to bed an hour earlier 👏🏻

Outfit: @saltwaterluxe at @shop_waverly 💛 Linked in my stories!

#backtothebasics #fitnessroutine #wellnesswednesday #wellnessblogger #beachfitness

HOW TO BEAT A FITNESS SLUMP: Coming from someone

HOW TO BEAT A FITNESS SLUMP:

Coming from someone who has been passionate about fitness, exercise, and sports for as long as I can remember, I have to admit: the drive doesn’t always come easy. No matter your level of dedication or goals, the eventual “fitness slump” is practically inevitable.

So, what can you do when your fitness slump hits hard?

▫️Plan Ahead of Time- When struggling to find the motivation, scheduling your workouts ahead of time is a game changer. However, you might also consider planning your workouts in advance. Determine when you’ll run, lift weights, focus on mobility, etc. Make sure you have each workout written down to a T, so that there’s no confusion or excuses when it’s game time.

▫️Find an Accountability Partner- As I’ve mentioned before, finding an accountability partner is useful in more ways than one when it comes to fitness goals. Ask a friend, family member, or co- worker to join you in reaching your fitness goals. You might even consider using your four-legged friend as an accountability partner. I guarantee they’ll love being your teammate! 🐶

▫️Change It Up- Boredom makes anything exceptionally challenging. If you’re used to running on the road, hit the trails instead. Do you always do cardio on the treadmill? Hit the spin bike or stair climber instead. Or add in that yoga class you’ve been wanting to try!

▫️Head outdoors- If you're feeling uninspired with your go-to gym or at home workout routine, there's perhaps no better solution than taking your workout outdoors. Getting your sweat on outside can make you feel more energized, happier, and less tired than doing the same workout indoors.

▫️Download a kickass playlist! Music can amp up your motivation before you even start! Check out my new spring training playlist in my stories! 🎶

▫️Revisit childhood favorites- If you haven't gone swimming, bike riding, or jumped on a trampoline, now might be the time to reconsider. These activities are not only fun but great forms of exercise!

For more tips on overcoming your fitness slump, check out my latest blog post > link in bio. And, I’d love to hear your tips! Drop ‘em below! ⬇️

5 things to remember when you’re in a funk: No

5 things to remember when you’re in a funk:

No one is immune to seasons of funk. You know those days or weeks where you just can’t seem to motivate yourself or put a smile on your face. I’ve been there. And, you probably have to.

Next time a funk takes over, remember these 5 things:

▫️What is your why? Identify your “why.” What is it that keeps you going?

▫️Ditch the negative self talk. If you wouldn't say it about your best friend, don’t say it about yourself 🙅🏻‍♀️.

▫️Get off social media. Give yourself a little social media break to stop any feelings of comparison.

▫️Start small. Set attainable, daily goals for yourself until you find your motivation again.

▫️Find what works best for you. We are all individual beings. What works best for me won't always work best for you. Know yourself and cater to your strengths 💪🏻

How do you get yourself out of a funk? ⬇️

#funk #motivation #inspiration #selfmotivation #selfinspiration #determination #selftalk #positiveselftalk #why #whatisyourwhy

6 Things to Remember Today! 💫 For every woman

6 Things to Remember Today! 💫

For every woman just trying to do their best, remember this:

▫️We all have cellulite. And, it’s okay.

▫️You don’t have to workout for hours every day. In fact, over-exercising is counterproductive.

▫️If you're struggling with consistency, you’re probably juggling too much.

▫️Your health and fitness is a marathon, not a sprint.

▫️Some days your motivation will lag. But, guess what? You’re only human!

▫️Progress isn’t only tracked on the scale. Instead, measure your sleep, energy levels, weight lifted, stress management, or relationship with food.

Tag a girlfriend who can use these reminders today. And share which reminder you relate to most! 👯‍♀️

#wellnessjourney #wellnessreminder #wellnesswednesday

Overcoming plateaus 101 If you’ve been working

Overcoming plateaus 101

If you’ve been working on your fitness for any extended period of time, you’ve probably experienced a “plateau” of somesort. Plateaus occur when you’re no longer seeing progress.

For example, a plateau could look like: being stuck deadlifting the same weight. Or, no longer seeing the number on the scale drop.

Speaking from experience, plateaus can be sooo frustrating 🤯

However, I’ve also come to learn there are 4 main culprits behind plateaus: under-eating, over-training, not pushing yourself enough, or needing to reassess your goals.

▫️Under-eating- Your body needs fuel to make physical progress. If you’re not consuming enough calories and macronutrients on a daily basis, your body might not have the fuel it needs to achieve your goals. Assess your caloric intake by tracking your meals and snacks over several weeks. I like using the MyFitnessPal app. If you’re not eating enough, gradually increase your caloric intake.

▫️Over-training- Exercising excessively can also lead to plateaus (or lack of progress). When the body doesn’t have adequate rest, it can no longer recover and rebuild optimally. I recommend scheduling 2-3 rest days or active rest days per week. Also, be careful to not overdo the cardio.

▫️Not Pushing Yourself Enough- Ladies, I’m speaking to you. Most women are afraid to lift heavier weights in effort to prevent a “bulky” physique''. But, I promise pushing yourself a little harder won't make you “bulky.” However, it WILL help you achieve the ‘toned” look you're working for.

▫️Needing to Reassess- If you’ve considered the above culprits and you're still experiencing plateaus, it might be time to reassess your goals. I recommend working with a fitness professional or nutritionist! Link on bio to apply for coaching with @thehigher.standard 💛💪🏻

#plateaus #trainingplateaus #physicalplateaus #fitnessplateau #healthplateau #overcomingplateaus
#personaltrainer #fitnessgoal

FUN FACT FRIDAY: Dropping some fun facts about my

FUN FACT FRIDAY:

Dropping some fun facts about myself to kickstart the weekend✨

▫️I’m the oldest of 4- Katie, Jaime, & Danny (Jaime and Danny are twins)
▫️I’m a Auntie (Hi Cohen 👶🏻)
▫️I learned to say the alphabet backwards in kindergarten — and I actually think I say it better backwards than forwards now haha 🤣
▫️Born and raised in Connecticut, but I’ve been in southern CA for almost 8 years, wow time flies!
▫️I have 2 dogs - Leo and Arbor 🐶 and they’re my world!
▫️I was the varsity softball pitcher all 4 years of high school- miss Gilbert softball!
▫️My 2 favorite places to travel- Australia and Cape Cod (so many special family memories)
▫️I love spicy food- I put sriracha on everything 🔥
▫️ I’ve ran 7 full marathons and 19 half marathons! 🏃🏻‍♀️
▫️ Im an ICU nurse 👩🏻‍⚕️ and also working from home as an assistant coach for @thehigherstandard 💛💪🏻

OK you’re turn! Tell me a fun fact about you! 🥰

5 Expectations for Your New Fitness Journey! 💪🏻

After sitting down and chatting with some of my new clients within @thehigher.standard over the last week and talking with them about their health and fitness goals, I thought a post about starting a new fitness journey would be appropriate 🙌🏻

First off - it’s important to remember that everyone starts somewhere. So, what's the best way to set yourself up for success? ⬇️

▫️Set realistic expectations for yourself! The sooner you set these expectations for yourself, the sooner you’ll enjoy the process and experience the results you’re looking for!

▫️Allow Yourself Time- Recognize that your fitness journey will take time. And before you know it, these small changes will add up to big successes 🙌🏻

▫️Everyone Starts as a Beginner- No one is immune to starting at the beginning! Keep this in mind as you slowly introduce yourself to new routines, workouts, and activities.

▫️Stay Dedicated- Being committed to your goals will keep you going, even when your motivation is lacking.

▫️What You Eat is Just as Important- While your physical fitness is an important marker in your journey, so is your nutrition. In addition to working out your body, make it a priority to eat whole, nutrient-rich foods 🥑

▫️Balance is Key- Balance is the key to consistency, progression, and ultimately, success. Without a healthy balance, your fitness journey can quickly leave you feeling unmotivated and drained- mentally and physically.

Starting a fitness journey might sound challenging, or even intimidating at first. But, it is well-worth it! 💯 Use these expectations to guide you throughout your fitness journey. Jot them down, stick them on the fridge, or save them in your phone. Refer to them as often as needed to serve as a gentle reminder to keep going!

Apply for 1:1 coaching - link in bio 💪🏻✨

#onlinecoaching #strengthtraining #fitnessjourney #newfitnessjourney #fitnessmotivation #newbeginnings #wellnessjourney #personaltraining

What is active recovery and why is it important?

What is active recovery and why is it important?

Rest days (scheduled weekly) allow your muscles to recover, so that they can get stronger. However, rest doesn’t always have to look like lounging on the couch, taking a bath, or reading a book.

Cue: active rest.

If you can’t sit still for long, like me, active rest (instead of actually rest) is probably more your style.

Active rest involves light activity or movement. It isn’t physically strenuous for your muscles or cardiovascular system, but it does get you up and moving. At the same time, it’s a great way for your muscles to rebuild and repair from your workouts. This can also be a time to focus on improving your mobility or skill set.

Examples of active rest include:
▫️Taking a walk outside.
▫️Foam rolling.
▫️Enjoying a leisurely swim or bike ride.
▫️Trying a new yoga or pilates class.
▫️Focusing on mobility and stretching.

What’s your favorite way to enjoy an active rest day? ⬇️ I love taking my pups on a walk in the sunshine! ☀️

#activerest #activerestday #activerestdays #restdays #activerestideas #activeresting #fitnesstips #healthandfitnesstips

I’ve cut back my hospital hours so that I could

I’ve cut back my hospital hours so that I could FINALLY….train with you. Work with You. Connect with You. Serve You as a coach!

I am so extremely excited to announce that I am joining @thehigher.standard as the newest assistant coach 🥰💪🏻

Head to @thehigher.standard page to hear my “why” for joining the team!

▫️To apply for 1:1 coaching, check out the link in my bio ~ Let’s do this! 👊🏻

At-Home Fitness Hacks💪🏻: Of course, your wo

At-Home Fitness Hacks💪🏻:

Of course, your workouts will influence your fitness level. They have a direct effect on your strength, endurance, performance, etc. But, truth be told: your workout is only 1-2 hours of the day. How you spend the remaining hours of the day matters, too!

Here are a few at-home fitness hacks to support your physical training and workouts:

▫️Fit movement into your work day. Take the stairs, ride your bike to the office (if possible), or park in the furthest parking spot. If you work-from-home, take 2 minute breaks on the hour. Stretch or do quick bodyweight movements (ie. squats or pushups). It doesn’t have to be strenuous, just get moving!

▫️Eliminate distractions. When home, turn your phone on “do not disturb,” tidy up the clutter, and limit your TV time.

▫️Make use of TV time. When you do indulge in a little TV time, spend it wisely. While binging your favorite shows, do a light yoga routine, stretch, or foam roll.

▫️Dedicate a place to workout. Pick a spot in your home that is free from distractions and can accommodate your workout movements.

▫️Work-from-home in your workout clothes. If you work-from-home, wearing workout clothes all day gives you one less excuse to skip your daily workout. Bonus: they’re comfy! 🙌🏻

▫️Prioritize other healthy habits. Eat balanced meals every few hours, sleep 8+ hours per night, get outside during the daylight, and stay hydrated.

How do you make your health and fitness a priority while you’re ay home?

#workfromhome #workoutathome #athomeworkouts #fitnesstips #healthandfitness #athomefitness #workfromhometips

True or False: Working out everyday is necessary t

True or False: Working out everyday is necessary to make the most progress.

Answer: False!

There was once a time when I didn't take any rest days.. I worked out 7 days a week and was ridden with guilt when I didn’t.

But, here’s the truth (that I eventually learned): when you workout every single day, your body has no time to rest and recover. Ultimately, you're not giving 100% because your body doesn’t have 100% to give without recovery 🧘🏻‍♀️

Here are the proven benefits of rest days:
▫️Promotes muscle recovery
▫️Helps overcome adaption
▫️Prevents overtraining, plateaus, and injury
▫️Promotes relaxation
▫️Increases performance and progress

I recommend my clients schedule 2-3 rest days per week! I promise you won’t sacrifice your “gains” as a result. Give it a try!

#restdays #rest #trainingschedule #workoutschedule #restdaybenefits #musclerecovery #workouttips #workoutmyths

MIDWEEK MOTIVATION 💥 Remember: You made the ch

MIDWEEK MOTIVATION 💥

Remember: You made the choice to improve yourself for a reason. Don’t default back to habits, people, or situations that weren’t helping you be the best version of yourself. Keep reminding yourself why you decided to move forward.

So, what is it for you? What is your “why?” Why are you becoming the best version of yourself?

Drop your answer below! 💫

#motivation #why #whatisyourwhy #knowyourwhy #bestself #selfimprovement #selftalk #selfmotivation #midweekmotivation #dailymotivation

Cheers to 33 💫

6 Ways to Improve Your Workouts: Whether you’re

6 Ways to Improve Your Workouts:

Whether you’re a fitness professional or rookie, reaping the benefits of your workout might be harder than you realize. However, there are simple practices you can put in place to improve your overall workout and increase progress made. Try these hacks during your next workout:

▫️Fuel up before and refuel after- Nutrition is key to seeing the most progress. Eat primarily protein and carbs 30-60 minutes before your workout. After training, consume a small snack of quick-digesting protein and carbs within 30 minutes. Then, consume more protein and complex carbs within 2 hours.

▫️Stay hydrated- Drink water throughout the day, and especially, during your workout 💦 Add electrolytes to your water for boosted hydration. If your workout is longer than 2 hours, consider using an electrolyte drink (ie. Gatorade) or fruit juice.

▫️Engage your muscles- Instead of performing reps quickly and carelessly, focus on squeezing your muscles with each rep. This is called the mind-muscle connection and it’s very important when strength training.

▫️Keep tempo in mind- Again, moving through each movement correctly and efficiently is much more important than performing reps quickly. Know the correct tempo for each exercise, don’t rush through it.

▫️Don't be afraid to lift heavier and change reps- A large part of making progress is a concept called “progessive overload.” This means you must continuously challenge the muscles through increasing weight or rep range 💪🏻 Without progressive overload, plateaus are common.

▫️Have a plan in place- Following a custom workout program is extremely helpful in reaching your fitness goals. If you don’t know how to create your own workouts, work with a professional who does.

Tag a friend to motivate them to pursue their fitness goals! 👯‍♀️

#fitness #fitnessgoals #workout #exercise #womenwhoworkout #womenwholift #strengthtraining #weightlifting #workouttips #workouthacks

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