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Running Tips for Beginners

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5 Min Read

Running Tips for Beginners

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POV: You put together a quick DB only workout perf

POV: You put together a quick DB only workout perfect for holiday travels

✈️🎄💪🏻

Holiday travel doesn’t have to mean you have to skip your workouts! 💪🏻 Here’s a quick DB only full body workout to help you stay active wherever you are:

DB ONLY FULL BODY WORKOUT 🏋🏻‍♀️
Repeat circuit 3x:
1. Squat to Press: 8-10
2. DB Front-to-Back Lunges: 8-10 per leg
3. RDLs – 12- 15
4. Push-Up Position Row – 8-10 per arm
5. Plank DB Pull-Throughs – 8-10 per side

💡 Tips for prioritizing movement during holiday travel:
✔️ Pack light, portable equipment like dumbbells or bands.
✔️ Commit to just 15-20 minutes of movement.
✔️ Knock it out in the morning before the holiday festivities begin
✔️ Don’t stress about perfection—staying consistent is key!

@thewellnursehub New Years Group Coaching Fitness Challenge starts January 6th! DM me “challenge” to reserve your spot 💪🏻✨

#holidaytravel #travelworkout #fullbodyworkout #dbonlyworkout #fitnessreels #onlinefitnesscoach #onlinefitness #onlinefitnesscoaching #holidaytraveltips

POV: You’re feeling extra grateful this holiday

POV: You’re feeling extra grateful this holiday season

🌟🎄❤️

What a year it’s been. Honestly, it started off pretty rough, but the past few months have been a total whirlwind—in the best way. I started a new job, went back to school to become an NP, started a new relationship, and kept growing my online training business ☺️

It’s been a lot, but there’s so much to be thankful for—especially these 2 dogs who always keep me grounded.

This season, I’m just soaking it all in. What’s something you’re feeling grateful for? 🥰

#christmastime #hermosabeach #hermosabeachpier #dogsofinsta #healthylifestyle #healthyliving #healthcoaches #nursesofig

Why I No Longer View the Scale as the Only Measure

Why I No Longer View the Scale as the Only Measure of Progress on My Fitness Journey…

For years, I let the number on the scale define how I felt about myself. If it went up, I was frustrated. If it went down, I felt like I was winning. But here’s the truth: the scale is only ONE tiny piece of the progress puzzle—and it’s not even the most important one 👏🏻

Here are some of the non-scale victories I’ve learned to celebrate on my journey and help my clients recognize week after week:

✨ Clothes fitting better (or needing smaller sizes!)
✨ Increased energy throughout the day
✨ Getting stronger in the gym (hello, heavier weights!)
✨ Running faster or longer than before
✨ Improved sleep quality
✨ Feeling more confident in my own skin
✨ Reduced cravings for processed foods
✨ Healthier habits that feel second nature now

So, if you’ve been fixating on that number, I’m here to tell you: your worth isn’t determined by your weight. Progress is so much bigger than what the scale can measure 💯

Link in bio for 1:1 ONLINE COACHING! 2 spots open for January 2025 💪🏻

#progress #strengthtraining #healthylifestyletips #fitnessjourney #fitnessmotivation #fitnesstips #nonscalevictory #nonscalevictories #fitnessprogress #progressiveoverload #girlswholift #confidencecoach #fitnesscoaching #nutritioncoaching #onlinefitnesscoach

Struggling to figure out how to eat during a 12-ho

Struggling to figure out how to eat during a 12-hour shift? Let me break it down for you!

👩🏻‍⚕️🍌🍳🥙

As a nurse, I know how chaotic 12-hour shifts can be. I used to skip meals or grab whatever I could find, leaving me tired, hungry, and running on empty by the end of the day. 🫠

It took me years to figure out how to make nutrition work for my long shifts without spending hours meal prepping on my days off (which just added more stress). Now, I’ve found simple strategies that make all the difference:

1️⃣ Start the day with a high-protein breakfast. This sets the tone for sustained energy throughout the day. My go to is overnight oats or a protein waffle!

2️⃣ Pack quick, protein-forward meals and snacks. Think Greek yogurt, hard-boiled eggs, or protein bars. My go-to bars are Aloha, Go Macro, and Nash Nutrition—they’re easy, delicious, and keep me full.

3️⃣ Stay hydrated. Keep a water bottle nearby and sip throughout your shift. Pro tip: Use one with a straw—it makes it so much easier to drink more water quickly.

4️⃣ Eat every 3-4 hours 🕒 Snacks are key to avoiding energy crashes. Having something on hand keeps you feeling steady and focused.

5️⃣ Get off the floor for lunch.
If you can, take your lunch break away from the nursing unit. Even 15 minutes in a quiet space can make a big difference for your energy and focus.

6️⃣ Have a balanced meal for lunch.
Aim for a mix of protein, carbs, and fats to fuel the rest of your shift. 2 examples:
- A burrito bowl with ground chicken, avocado, bell peppers, onions, and rice.
- A turkey wrap with veggies, hummus, and a side of fruit or Greek yogurt.

Comment “NURSE FREEBIE” for your FREE guide to transformation!

Inside, you’ll discover:

- 🏋️‍♀️ Workouts that *actually* fit into your crazy schedule — no burnout required
- 🍽️ Night shift nutrition tips to keep you fueled and feeling great
- 🚀 3 simple habits to boost your health and happiness every day

#NurseLife #HealthyEating #12HourShifts #NutritionTips #onlinenutritioncoach #mealpreptips

It’s not about having a fancy 10-step morning ro

It’s not about having a fancy 10-step morning routine, it’s about small, sustainable habits that make a BIG impact 👏🏻

Here are the 4 habits that changed my mornings (and my energy!):

1️⃣ Water before coffee ☕💧

Before reaching for that first sip of coffee, I make sure to take at least 10 sips of water to rehydrate and wake up my body.

2️⃣ Eat breakfast 🥞

Whether I’m heading to work or the gym, I always have breakfast whether it’s overnight oats or a protein waffle.

3️⃣ Write out my to-do list before bed 📝

Taking 5 minutes the night before to plan my day reduces stress and helps me stay focused the next morning.

4️⃣ 5-minute tidy-up 🧹

Starting the day with a clean space helps me feel more productive and ready to tackle whatever’s ahead.

✨ Remember, it’s about progress, not perfection! Small, simple habits add up over time.

Link in bio for 1:1 coaching 👆🏻

#habits#workouts#fitness##breakfast#healthyhabits#water#routine

If you’re working out 6x a week as a nurse, you’re wasting your time—and here’s why 👇🏻

I used to think that working out 6 days sometimes even 7 days a week was the only way to see results. So, before ALL of my 12-hour shifts, I’d drag myself to the gym, completely exhausted. But guess what? I wasn’t getting the results I wanted. I felt burnt out, and it was unsustainable 🤯

Everything changed when I switched to 4 intentional strength training workouts a week. This approach worked *WITH* my busy nursing schedule, not against it ❌

I started prioritizing recovery, focusing on progressive overload, and giving myself time to rest & recharge. That’s when I finally started seeing real results—both in my fitness and how I felt overall. More isn’t always better 👏🏻

Comment “COACHING” & I’ll show you how I helped dozens of nurses transform their health & wellness ✨

#healthandwellnesscoach #wellnesscoaching #healthandfitnessjourney #healthylifestyles #strengthtraining #workouts #onlinefitness #nursecoach #nursesofinstagram #rnlife #nursecoaching

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