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I burned myself out by working out TOO much 🥵

I burned myself out by working out TOO much

🥵💪🏻🤯

Flashback to 2016: I was training for my first marathon, working full time in the ICU, and working out 7 days a week. I went from the girl who didn’t know how to balance her fitness journey with nursing to the girl who was doing TOO much. I was nervous to take a rest day because I was scared it would impact my results. This led to a knee injury, high cortisol levels, and extreme burn out.

My obsession with working out affected my relationship at the time and actually hindered my results in the gym. It became harder and harder for me to build muscle because I wasn’t taking the time to rest and recover. Ultimately this affected my mindset …. I was working so hard, but not seeing results and I couldn’t figure out way 🤷🏻‍♀️

Flash forward 7 years later and I make it a priority to take 1-2 rest days a week, get 7-8 hours of quality sleep each night, and listen to my body when it’s telling me to slow down 🙌🏻

And now I’m here to teach you to do the same so that you don’t make the same mistakes I did.

💪🏻🏃🏻‍♀️🤍

I just opened 3 online coaching spots for October - click the link in my bio to apply 👆🏻

#fitnessmotivation #fitnessjourney #fitnesscoaches #fitnesscoachonline #onlinefitnesscoaching #onlinefitnesscoach #nursefitnesscoach #nursecoach #workoutschedule #workouttips #nurselifern #lululemon #hermosabeach #fitnesscreator #personaltrainerlife

pumpkin protein overnight oats

🍂💪🏻🤎🎃

It’s officially fall which means pumpkin season is here! Today I’m sharing one of my favorite recipes to meal prep for the work week! Pumpkin protein overnight oats- they come together in minutes 🙌🏻 Packed with protein from the Greek yogurt and protein powder - they make the perfect post workout meal or breakfast to have before a long shift at work!

Follow @becksliveshealthy for high protein recipes 💪🏻

Ingredients:
▫️1/2 cup @nowfoodsofficial rolled oats
▫️3/4 cup unsweetened almond milk
▫️1/3 cup of @traderjoes pumpkin greek yogurt
▫️1/4 cup pumpkin purée
▫️1 tbsp vanilla or cinnamon bun protein
▫️1 tablespoon chia seeds
▫️1 tbsp @nowfoodsofficial maple syrup
▫️Dash cinnamon & pumpkin pie spice
▫️optional: 1/2 mashed banana

Directions:
1. Combine the above ingredients together. Refrigerate for 2 hours or overnight.
3. Serve the oats as is or topped with your favorite toppings, enjoy! 🎃

What’s your favorite recipe to meal prep for breakfast? 👇🏻

#pumpkinspice #pumpkinrecipes #proteinpacked #proteinforwardmeals #mealprep #overnightoats #overnightoatsrecipe #nutritioncoach #nutritioncoaching #fallrecipes #healthybreakfast #pumpkinrecipes #mealpreprecipes #recipestomealprepwith #nutritioncoaching #nursecoach #postworkoutmeal #postworkoutfuel

5 ways to make time for your workout (even when yo

5 ways to make time for your workout (even when you don’t have any)!

💪🏻🏋🏻‍♀️👟🤸🏻‍♀️

Trust me, I get. As someone who’s worked 12 hour shifts for the last 12 years, I know firsthand just how hard it can be to find time to workout. However, over the years, I’ve also learned the best ways to actually make time, even when it feels like you don’t have any to spare🙌🏻

#1 Schedule your workouts ahead of time. Treat your planned exercise like a work meeting and do NOT cancel on yourself! Add it to your calendar like you would a doctor’s appt 🗓️

#2 Change up your workout split. Can’t spend 5-6 days a week in the gym? No problem, change your split to 3 days a week and focus on steps the remainder of the week.

#3 Make it fun! Time flies when you’re having fun, so you might as well enjoy your workout. Create a kick ass playlist, throw on your favorite outfit, or recruit a workout buddy!👯‍♀️

#4 Make it convenient. Opt for a gym close to your home or invest in home workout tools. If the gym is a 30 minute drive, you’re much less likely to stay consistent!

#5 Plan ahead. If you workout after work, bring your workout clothes, water, and anything else you need, to work with you. This gives you zero excuse to stop at home first and decide to hit the couch instead.

Drop a 🩷 if you’re ready to drop the excuses!

#workoutconsistency #regularexercise #consistencyiskey #healthandfitness #healthgoals #fitnessgoals #noexcuses #maketime #prioritiesfirst #strengthtrainingforwomen #fitnesscoaching #fitnesscommunity #onlinefitnesscoach #nursecoach #nursecoaching #timemanagementtips

Break room snacks are a right of passage with nurs

Break room snacks are a right of passage with nursing 😮‍💨

👩🏻‍⚕️😴🍬🍕🍫

You wake up at 5am before a long nursing shift, giving yourself a half hour to get ready, make coffee, then before you know it you’re out the door!

You arrive at work to get report, drink your coffee, and dive head first into your work day >> patient assessments, med pass, blood sugar checks, rounds with the team, updating family members on the phone, coordinating PT/ OT, tests off the floor, charting, and before you know it it’s already noon. You walk into the break room to grab a sip of water (finally) to find pizza, cookies, and cake and you go for it because you’re starving (and stressed) ‼️

So how do you prevent this? 👇🏻

▫️Prioritize an actual meal before work. Meal prep overnight oats or a protein forward meal the night before and wake up 10 mins earlier to eat before work
>> If waking up earlier is not an option, drink a protein shake on your way to work

▫️Pack protein forward snacks to eat while charting (Greek yogurt with berries, @gomacro or @alohamoment bars, turkey and cheese roll ups, hard boiled eggs, pre- made protein shakes- Aloha and @drinkorgain are my personal favs, cottage cheese with granola)

▫️Have a bar in your pocket you can eat on the way to tests off the floor

▫️Leave the unit during your lunch break- head to the cafeteria or outside to step away from the unit and all of the snacks in the break room.

DM me FUEL for my high protein recipe pack filled with meals you can meal prep for those long shifts 👩🏻‍⚕️😋

@fableticsscrubs #fableticsscrubs #fableticspartner #scrubsmadetomove #rnlife #nurselifern #icunurselife #nursecoach #nursecoach #nursefitness #nutritioncoaching #onlinenutritioncoach #healthylifestyle #healthyliving #fitnessjourney #healthylivingtips #proteinsnacks

High protein fall toast with cottage cheese and ci

High protein fall toast with cottage cheese and cinnamon sautéed apples

💪🏻🍎🤎🍂

Cottage cheese is having a moment right now and I’m here for it! It’s a great way to add protein - 1 cup provides 28 grams of protein! Protein not only helps with muscle building & repair, but helps keep you fuller for longer 🙌🏻

Add this recipe to your breakfast lineup or even enjoy after you workout! Follow @becksliveshealthy for more recipes ☺️

Ingredients:
- 2 slices of @daveskillerbread
- 4 tbsp low fat cottage cheese
- 1/2 an apple diced
- 1 tbsp coconut oil
- cinnamon (as much as you would like) 😊

Directions:
1. Cut apple in slices that are all about the same size.
2. Add apples to a skillet with melted coconut oil, & cinnamon.
3. Cook over medium heat for about 5 mins, stirring occasionally until the apples become slightly soft.
4. Remove from heat.
5. Add layer of cottage cheese on 2 pieces of toast then the cinnamon apples. Add more cinnamon and a drizzle of maple syrup. Enjoy! 😋

#highprotein #highproteinmeals #proteinfoods #proteinsnacks #cottagecheese #cottagecheeserecipes #postworkoutmeal #healthybreakfast #postworkoutfuel #healthyrecipes #healthylifestyle #fitnesscoach #onlinenutritioncoach #healthandfitnessjourney #nutritionideas #fallrecipes #toastrecipes #applerecipes

My #1 tip for nurses trying to balance their healt

My #1 tip for nurses trying to balance their health and fitness with their long work shifts is ….

Maximize their days off! 💥

👩🏻‍⚕️💪🏻🏃🏻‍♀️

What do I mean by this? 👇🏻

- Instead of stressing out about waking up at 4am to workout before a long shift or getting home at 8pm after a 13 hour work day and trying to work out- use your work days as REST days from the gym and workout on your days off instead 🏋🏻‍♀️

- Schedule your workouts on your days off from the hospital 💪🏻

- Get off the couch and get in a long walk 👟 (and then you can go back to watching Netflix on the couch 😜)

- Instead of ordering Door Dash, spend a little time in the kitchen meal prepping to set yourself up for a successful shift 😋🍓🙌🏻

Nursing friends - are you maximizing your days off?! 👇🏻

Link in bio for 1:1 coaching 💪🏻

#nursecoach #fitnesscoach #onlinenutritioncoach #nutritioncoaching #nursecoaches #nursecoaching #wearfigs #newgradnurse #healthylifestyle #healthyliving #healthandwellnesscoach #wellnesscoaching #wellnessblogger #wellnessjourney #healthandfitnessjourney #healthylifestyles #fitnesstips #icunurses #nurselife #fitnesscoachonline

Get ready with me for a 12 hour nursing shift!

👩🏻‍⚕️🩺💁🏻‍♀️

My non- negotiables at home before a long day at work include: my morning coffee, a good skin care routine, dog cuddles, a protein forward breakfast, and taking @solarayvitamins ProSorb Turmeric to support my busy and active lifestyle! Solaray’s ProSorb Turmeric contains curcumin, which helps maintain overall joint health and comfort!* Solaray’s new ProSorb Turmeric has been formulated for 29X more nutrient absorption – so I know I’m getting as much out of my supplementation as possible!† 🙌🏻🙌🏻

Use code PROSORB20 for 20% off @solarayvitamins ProSorb line 💫 
#LiveBrighter #SolarayProSorb #nurselife #nursegetreadywithme #icunurses #healthymorningroutine

† Compared to nutrient absorption with no phytosome coating.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

“Busy” is not an excuse not to workout

👩🏻‍⚕️💪🏻🩺🏋🏻‍♀️

Flashback to 2016 I was working in the ICU full time while training for a marathon and lifting 5 days a week. I know, I know it sounds like a lot, but I was determined to cross the finish line of my very first marathon. It was an extremely busy season of life and I was able to figure out how navigate my workout schedule with my long nursing shifts.

If you’re in a similar busy season trying to navigate your workout schedule with your long ass work shifts, a few questions to ask yourself to help determine the best time to workout are:

▫️Are you a morning person or a night person?
* If waking up at 4 a.m. to make it to the gym will make you miserable, you might be better off exercising after your shift.
* If you’re ready to go after waking up, try to make it to the gym before heading into work.

▫️How does working out make you feel?
* If it tires you out, work out after your shift ends and take advantage of the exhaustion to help you sleep.
* If it energizes you and wakes you up, go to the gym before you start your shift and carry that energy into work.

▫️Do you need help sticking to your exercise routine?
* Consider working with a coach to help keep you accountable 💪🏻
* Or recruit a friend to go with you’ll so you’ll be less likely to skip out! 👯‍♀️

Drop a 💪🏻 if you need this reality check today!

#fitnessmotivation #fitnessjourney #fitnesscoaches #fitnesscoachonline #onlinefitnesscoaching #onlinefitnesscoach #nursefitnesscoach #nursecoach #workoutschedule #workouttips #busyseason #nurselifern #marathontrainingplan #vuoriclothing

3 habits I learned to break to loose weight I lo

3 habits I learned to break to loose weight

I lost 15 lbs earlier this year - I know it’s not all about the scale, but I didn’t feel like myself anymore. A few things that were key to my journey this year:

▫️Prioritizing cardio > strength training. During the pandemic I rode the peloton almost every single day. There is nothing wrong with cardio but it should supplement your strength training routine, not be the one and only routine.

▫️Grabbing the same weights in the gym. This year was the year I really got to work in the gym. Started increasing weight, tracking the weights used in my workouts, and focusing on progressive overload 💪🏻

▫️Working out 7 days a week- I was the queen of no rest days. I was pushing my body into the ground and doing some type of workout every single day. Now I take 1-2 rest days a week and listen to my body instead of pushing it harder.

What’s one thing that’s been a game changer in your fitness journey?! 👇🏻

Link in bio for 1:1 coaching 🏋🏻‍♀️🤍

#fitnesscoach #fitnesscoaching #onlinefitnesscoaching #onlinefitnesstrainer #healthandwellnesscoach #fitnessjourney #fitnessjourney2023 #nursecoach #healthyhabits #strengthtrainingforwomen

Everyone is obsessed with protein right now and fo

Everyone is obsessed with protein right now and for good reason!

Protein is the key to building and repairing muscles after exercise. It also helps you stay fuller longer 🙌🏻

I created this reel to show you all how I hit my protein goal of 150 grams of protein per day in hopes it will give you some ideas to help get a little more protein into your diet! 💪🏻

I also wanted to remind you that you don’t need to eat 150g of protein per day- this is my goal based on my height, weight, fitness goals, etc.

When clients first start working with me, protein is usually something they struggle with in the beginning, so we start low and build up from there. For example, if they come in eating 70g protein per day I have them work up every week so that they get closer to their protein goal. If you’re someone whose struggling to get enough protein in too, slowly work up by increasing portion sizes of protein or adding in some protein forward snacks- before you know it you’ll be hitting your goals 💪🏻

Breakdown of my meals:
- Morning snack- @gomacro oatmeal chocolate chip bar
- Breakfast- @betteroats maple oats mixed with @ghostlifestyle vegan pancake batter protein, PB2, blueberries and figs
- Lunch- stir fry with chicken, veggies, and rice
- Afternoon snack- smoothie with frozen strawberries, almond milk, and bday cake @beam protein
- Dinner- burger bowl with ground Turkey, lettuce, tomatoes, onions, pickles, sweet potatoes, jasmine rice, & special sauce

This was not a full day of eating - but I wanted to show you the protein forward meals and snacks I ate throughout the day!😋

If you need help establishing your protein goals, click the link in my bio to apply for 1:1 coaching 👆🏻

#ProteinPower #FuelYourBody #HealthyLiving #StrongerTogether #proteinpacked #proteinshake #proteinmeal #proteinfood #proteinmeals #postworkoutmeal #postworkoutfuel #proteingoals #macrofriendly #macrocounting #fitnesscoach #nutritoncoach #onlinenutritioncoach

Snaps from this summer ☀️🤍 One of the best

Snaps from this summer ☀️🤍 One of the best summers yet.

#summervibes #summertime #summersnapshots #hermosabeachlife #hermosabeachca #hermosabeach #fitnesscoaching #summerlove #labsofig #healthylifestyle #healthyliving #nursecoaching

12 hour shifts are brutal 🫠… 👩🏻‍⚕

12 hour shifts are brutal 🫠…

👩🏻‍⚕️😴👟

Working a 12 hour shift in any line of work is exhausting and completely draining. The key to surviving these long shifts is to plan ahead. Personally, my worst nursing shifts were a result of failing to prepare well. After learning my lesson one too many times, I now know exactly what it takes to survive a 12 hour nursing shift.

3 Ways to Prepare for a 12 Hour Nursing Shift:

▫️Pack Your Meals- Bring enough food to fuel yourself throughout your shift. 12 hours of meals typically equates to three larger meals and a couple snacks. I try to focus on protein forward high fiber meals and snacks to help keep me fuel throughout the day. Some of my favorite snacks include: greek yogurt cups with fruit, apple with nut butter, Go Macro or Aloha protein bars, turkey & cheese roll ups, & cottage cheese with granola.

▫️Sleep- Make sure to get plenty of sleep the night before a shift. Personally, I know I operate and function best when I’m in bed by 9:30 pm, allowing for 8 hours of solid sleep.

▫️Stay Hydrated- Bring a reusable water bottle with you to fill up with water regularly (my personal favorite is @owala). Aim to drink half your body weight (pounds) in ounces of water. Bonus: add some electrolytes to your water for an extra hydration boost water 💦

DM me for my nursing freebie to help you crush your next nursing shift 👊🏻

#nursecoach #nursecoaching #fitnesscoach #fitnesscoaching #nutritioncoaching #icunurses #icunurselife #icunursing #registerednursesofinstagram #registerednurselife #healthylifestyle #healthandwellness #fableticsambassador #fableticspartner #fableticsscrubs #nurselifern #mealpreplife

PUMPKIN PROTEIN SMOOTHIE 🍂🤎🎃 This smoo

PUMPKIN PROTEIN SMOOTHIE

🍂🤎🎃

This smoothie seriously tastes like pumpkin pie, but it’s good for you! It makes the perfect post workout meal- it’s packed with protein from the protein powder and yogurt & carbs from the pumpkin and banana to help with recovery. I always layer in some granola for a little crunch too 🙌🏻

This is the perfect summer meets fall meal ☺️ If you’re a pumpkin fan, then this smoothie is definitely for you! Let me know if you give it a try! 🥰

Ingredients:
▫️ 1/2 frozen banana
▫️ 1/2 cup pumpkin purée
▫️ 1/2 tsp pumpkin pie spice
▫️ 1/2 tsp cinnamon
▫️ 1 scoop cinnamon bun protein powder
▫️ 1/2 cup vanilla cinnamon yogurt (I used @siggisdairy)
▫️ 1 tbsp almond butter
▫️1/2 cup unsweetened vanilla almond milk

Directions:
1. Combine pumpkin, banana, spices, protein, yogurt, almond butter, and almond milk in blender until consistency is smooth and thick. Add more almond milk if needed.
2. Transfer to a cup and add desired toppings! Enjoy! 💛

#pumpkinsmoothie #pumpkinseason #pumpkinsmoothies #proteinsmoothies #postworkoutmeal #postworkoutfuel #proteinmeal #eatpurely #healthymealideas #healthymeals #nutritioncoach #onlinenutritioncoach #healthylifestyle

Does meal prep ever feel daunting to you?

🤯🍳🥙🍓

Flashback to 2015 when I was getting serious about my workouts and nutrition I would feel SO overwhelmed before a 3 day stretch of 12 hour shifts at work 🫠 I would spend the WHOLE day before work meal prepping instead of enjoying my time off from work. I started to dread meal prep until I found ways to make it easier and go by quicker!

My biggest tip for making meal prep easier is to BREAK IT UP into 2 sessions:

- Saturday cook your protein and carb sources and Sunday prepare your breakfasts and set aside all of your snacks for the week

- Don’t forget to utilize the crockpot or instapot!
* One crockpot recipe can account for 3 lunches at work plus you can freeze the rest and even have it the following week!
* I personally love throwing chicken in the crock pot and shredding it to use in salads, burritos bowls, or tacos all week.

Remember - don’t over complicate your fitness journey. Once it starts getting complicated it won’t be sustainable in the long run!

DM me MEAL PREP for my high protein recipe pack 💪🏻

Link in bio for 1:1 coaching 👆🏻

#mealprepideas #mealprepjourney #fitnessjourney #onlinefitnesscoaching #onlinenutritioncoach #nutritioncoaching #mealpreptips #healthylifestyle #healthyliving #hermosabeachca #fitnesscreator #nutritioncoachingtips #nursecoach #nursecoaching

If you fell off track and overindulged this past w

If you fell off track and overindulged this past weekend or even this past week, that’s OK! A few days is NOT going to run all of your progress 💪🏻

Here’s what you’re NOT going to do:
- restrict the amount of food you’re eating
- do crazy amounts of cardio or double up on workouts
- beat yourself up and let it ruin your whole week

How to get back on track:
- make a plan: grocery list, grocery shopping or delivery, plan your meals out for the week, schedule your workouts in your calendar 🗓️

- increase water intake: hydrate up! You probably consumed a little more alcohol than usual which means you’re dehydrated. Add some electrolytes in for added benefits- my personal favorites are @drinklmnt & @nuunhydration 💦

- Focus on Whole Foods. Instead of sticking to the 80/20 rule (80% Whole Foods, 20% soul foods) follow the 90/10 rule as you get back into your routine this week. Make protein forward choices and balance out your plate with complex carbs, healthy fats, and veggies 🍃

- Don’t punish yourself: having regrets about the past weekend isn’t going to do anything for you. It’s over and done with, time to move on! Did you have fun this past weekend or week? If so, that’s what matters!! Learn from your experience and going overboard, and aim to do 1% better next weekend or vacation.

You’ve got this! 👊🏻

#healthylifestyle #healthyliving #fitnessjourney #vuori #vuoriclothing #fitnesscoach #fitnesscoaching #onlinefitnesscoach #onlinenutritioncoach #nutrition #healthcoachingtips #summertips #backontrack #macrosmatter #hermosabeach #healthylivingjourney #labordayweekend #nursecoaching

3 things I’ve done in my 30s to improve my over

3 things I’ve done in my 30s to improve my over health:

1. Started wearing sunscreen! My personal favorite is Alastin’s tinted SPF ☀️

2. Starting following a strength program to build muscle instead of doing random workouts 💪🏻

3. Tracking my cycle using my @garminwellness Venu. This is one of my favorite features of my Garmin! I’m about to log all of my symptoms throughout my cycle and get predictions when my period should be arriving.

All my girl friends in their 30s- what’s one way you’ve upgraded your wellness routine?👇🏻

#garminwellness #garminfitness #garminambassador #gogarmin #fitnesscoaching #fitnesscoaching #wellnesstips #wellnesslifestyle #wellnesscoaching #30isthenew20 #wellnessjourney #fitnessjourney

I crossed the finish line of my very first maratho

I crossed the finish line of my very first marathon in a calorie deficit.

What? I trained for that marathon with a weight loss goal avoiding carbs like the plague …

🤯🤯🏃🏻‍♀️🏃🏻‍♀️

Insane I know, but I didn’t know how to fuel my body properly for a marathon. My goal was to lose weight and I thought marathon training would be a great way to do so.

On top of training for a marathon, I was working full time in the ICU and also hitting the gym 5 days a week. Between my busy work schedule and the amount of time I was spending lifting and running, there was NO reason for me to be in a calorie deficit.

That year I decided to run 4 marathons and as I made my way through each race I discovered that I needed to eat more to get faster and recover properly.

So what did I do? I decided to hire a coach to teach me how to fuel my body properly for my intense training schedule!

And guess what? I PR’ed on my 4th and final marathon that year!!🥳🥳

And now I’m here to teach you how to fuel your body properly so that you don’t make the same mistakes I did!

💪🏻🏃🏻‍♀️🥑🍌🍳

Drop your favorite food emoji and I’ll pick 5 people to do a FREE nutrition audit 🥰

#fitnesscoach #nutritioncoach #nutritioncoachingonline #nutritioncoachingforwomen #fitnesscommunity #fitnessjourney #runner #running #marathonrunner #marathonerslife #nutritioniskey #nutritionfuel #runningfuel #vuoriclothing #healthylifestyle

43% of RNs working in hospital settings experience

43% of RNs working in hospital settings experience symptoms of emotional exhaustion.

That’s almost HALF of all nurses!

🤯🤯🤯

Back in 2011 when I was a new grad I used to spend my days off on the couch watching Grey’s Anatomy. When I was at work, I used to sit at the nurse’s station shoving food into my mouth because I was so stressed and it was the only way I knew how to cope.

Flash forward 12 years later, I’ve learned better coping mechanisms to get me through my long shifts and now I spend my days off enjoying time with my dogs, friends, and at the beach ☀️🐾

So how did I go from the nurse who used to spend her days off on the couch because she was so emotionally drained from work to where I am today? 👇🏻

- Get OFF the floor during lunch break and step outside if you can! I usually try to sit outside in the sun or walk to the coffee shop on my lunch break to step away from the hospital altogether.

- Learn when and how to say “no” so you don’t take on more shifts than you can handle. Just because the unit is short staffed, doesn’t mean it’s your responsibility to pick up extra shifts.

- Don’t be afraid to reach out for help if you’re feeling burnt out. Highly recommend talking to another nursing friend (I guarantee they are feeling the same way as you or have felt that way at some point in their career) or even a licensed professional.

- Prioritize sleep- 7-8 hours of quality sleep every night. This goes for work shifts and days off.

- Give yourself something to look forward to on your days off (time with friends/ family, but your favorite coffee, spend time outdoors, make your favorite recipe, etc). This will give you something to look forward to on your days off.

- Plan your workouts around your work schedule. Make this a priority! You will feel SO much better going into your long nursing shifts knowing you took care of your physical (and mental) health on your days off from work.

Nursing friends- save this post as a reminder if you need it 📌 and DM me for my nursing FREEBIE! 👩🏻‍⚕️

I’m so excited to announce Move With Strength! 💪🏻👩🏻‍⚕️🤍

What is Move With Strength?
1:1 online fitness and nutrition coaching with me!

🙋🏻‍♀️☺️🏋🏻‍♀️👟

Move With Strength started in 2019 as a strength training program for runners. When my program launched back then I had no idea that “Move With Strength” would turn into so much more. In 2019, I lost my father and was in the most toxic relationship of my life. Then in 2020, the pandemic hit and after 2 years away from bedside nursing I decided it was time to head back to work in the ICU. 2019-2022 were the hardest years of my life, but they showed me how strong I am and that I’m truly capable of anything. I moved through those years with so much strength and courage.

So yes, my program started as a strength plan for runners, but it evolved to be so much more. After working through a pandemic I realized as nurses and health care professionals we are constantly putting everyone else first, before ourselves. Our workouts and nutrition most of the time get put on the back burner.

My goal as a coach is to help keep female health care professionals strong and healthy! 💪🏻 However, I work with women of all ages and professions!

What makes Move With Strength different than other programs out there? 👇🏻

- Customized nutrition protocols and workout programming
- Accountability through weekly check-ins and support. Staying motivated can be hard, but I'll be cheering you on every step of the way as you work toward reaching your goals!
- Monthly recipe packs and resources to help you take the guess work out of eating healthy!

If you’re ready to dive into coaching - head to the link in my bio! 👆🏻

#nursesofinstagram #nursesofig #nursecoach #nursegoals #nursecoaching #fitnesscoach #onlinefitness #onlinefitnesscoach #onlinefitnesscoaching #fitnesscoachonline #healthylifestyle #healthyliving #wellnesscoach #wellnessjourney #fitnessjourney #mindsetiseverything #icunurses

BIRTHDAY CAKE FOR BREAKFAST?! Yes please! 🙋🏻

BIRTHDAY CAKE FOR BREAKFAST?! Yes please! 🙋🏻‍♀️

BIRTHDAY CAKE PROTEIN SMOOTHIE 🍰💪🏻

This smoothie seriously tastes like birthday cake, but it’s good for you! ! It’s high in protein so it makes the perfect post- workout meal or breakfast to fuel your morning. Having a protein forward breakfast also increases the release of satiety hormones, helping you stay fuller for longer 🙌🏻

Follow @becksliveshealthy for more smoothie recipes!

Ingredients:
- 1 cup vanilla almond milk
- 1/2 frozen banana
- 1/2 cup frozen strawberries
- 1/3 cup vanilla Greek yogurt or vanilla cinnamon plant based yogurt (@siggisdairy)
- 1 tbsp vanilla cashew butter
- 2 dates
- 1 scoop @beam birthday cake plant based protein

Directions:
1. Add above ingredients a blender and blend blend blend!
2. Enjoy with granola or your favorite toppings! 🥰

#smoothie #proteinsmoothie #smoothierecipe #healthyrecipes #healthysmoothie #postworkoutmeal #proteinrecipes #nutritioncoach #onlinenutritioncoach #birthdaycakesmoothie #granola #eatpurely #breakfastsmoothie #postworkoutsmoothie #proteinforwomen #proteinbreakfast #nurselifern #nursebreakfast

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