My account - Becks Lives Healthy

Becks Lives Healthy is...

Your home for inspiration in living well by Becks!
wellness // training // eating

Recipes
- Breakfast
- Lunch
- Dinner
- Snacks
- Dessert
Fitness
Running
Lifestyle
Travel
Work With Me
About+Contact
- Contact me
- About me
Shop

get specific:

top posts:

Stuffed Sweet Potato Breakfast Bowl

Recipes

Apple Pie Protein Smoothie

Recipes

get specific:

top posts:

5 Expectations for Your New Fitness Journey

Fitness

How to Balance Running and Strength Training

get specific:

top posts:

Running Advice for Beginners

Running

Strength Training Exercises for Runners

Running

get specific:

top posts:

Hermosa Beach Travel Guide

Travel

How I’ve Upgraded My Wellness Routine in My 30’s

get specific:

my favorite posts:

How to Maintain Healthy Habits as a Registered Nurse

Nursing

Should You Strength Train or Run First?

Fitness

Tips for Running Your First Half Marathon

Running

Recipes
- Breakfast
- Lunch
- Dinner
- Snacks
- Dessert
Fitness
Running
Lifestyle
Travel
Work With Me
About+Contact
- Contact me
- About me
Shop

Get Social

Get The Goodness In Your Inbox

Subscribe to get motivating fitness tips, healthy recipes, and more delivered to your inbox!

Thank you for subscribing!

Load more

Lost your password? Please enter your username or email address. You will receive a link to create a new password via email.

Username or email *

search +
subscribe +

Recipes
Fitness
Running
Lifestyle
Travel
Work With Me
About+Contact

Your home for inspiration in living well by Becks! training // wellness // nursing // dog-mom-ing

join the community

@becksliveshealthy

One Year of @movewithstrength Coaching! 🥳💪

One Year of @movewithstrength Coaching!

🥳💪🏻🏋🏻‍♀️

Happy anniversary to my online coaching business! I can’t believe it’s already been a year! Launching @movewithstrength was a dream come true, and it’s been an incredibly rewarding journey. Over the past year, I’ve had the privilege of working with so many amazing women, helping them build healthy habits and sustainable lifestyles. My philosophy has always been about embracing consistency and celebrating progress over perfection 🤍

✨ What does @movewithstrength coaching offer?
- Customized workout programming
- Nutrition protocols and guidance
- Monthly recipe packs with healthy and easy meal ideas
- 30+ educational resources on lifestyle shifts
- Weekly check-ins for accountability and progress tracking
- Text message support to stay connected

This program was designed for healthcare workers of all types, but it also benefits women of all careers, fitness backgrounds, and ages 👩🏻‍⚕️

Here’s to another year of growth and strength! 👏🏻

#onlinefitnesscoach #fitnesscoaching #nursecoach #onlinecoachingfitnessplan #fitnessonline #nursewellness #nursesofig #nutritioncoaching #fitnessplan #fitnesstransformation #personaltrainingonline #wellnessjourney

Flashback to 2016 I was fully committed to my heal

Flashback to 2016 I was fully committed to my health and fitness routine. But I didn’t take the healthiest approach 😬 I would sacrifice sleep to fit in workouts, did random workouts with at least 10 different exercises because I thought more was better, and was living in a calorie deficit trying to lose weight instead of fueling for performance 💪🏻

If I could go back to the beginning of my fitness journey, I would approach these 3 aspects differently:

1️⃣ Prioritizing My Sleep: Sleep is crucial for recovery and performance. Aim for 7-9 hours of quality sleep each night to help your body repair and grow stronger.

2️⃣ Eating Enough Food: Under-eating can hinder progress and lead to fatigue. Fuel your body with enough calories and nutrients to support your training and daily activities.

3️⃣ Following a Workout Program that Focuses on Progressive Overload: challenging your muscles with increased resistance and intensity over time is key to building strength and muscle. Find a 4-6 week long program that emphasizes progressive overload instead of performing random workouts every time you step into the gym.

Follow @becksliveshealthy for more fitness and nutrition tips!

If you want to finally start making changes in your life DM “COACHING” and I’ll send you more info💪🏼

#nutritioncoaching #healthylifestyle #fitnesstips #workouts #wellness #strengthtraining #fitnessmotivation #fitnesstipsforwomen #fitnesscoach

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’d 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!

💪🏻🏃🏻‍♀️🥑🍌🍳

Tips to Ensure You’re Properly Fueled:

1. Pre-Workout Fuel: Have a balanced meal with carbs and protein 1-2 hours before your workout. Example: oatmeal with banana & peanut butter.

2. Post-Workout Nutrition: Replenish your muscles with protein and carbs within 30 minutes after exercising. Example: a protein smoothie with fruit.

3. Consistent Meals: Don’t skip meals. Eating regularly helps maintain your energy levels.

4. Listen to Your Body: If you’re feeling sluggish, it might be a sign you need more food.

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

#foodisfuel #nutritioncoaching #postworkoutfuel #protein #preworkoutmeal #foodisfuelforthebody #onlinenutritioncoach #fuelyourworkout

Nursing friends, who else is with me?!

👩🏻‍⚕️👇🏻

I’m giving out a free guide to all my nurses who want to feel happy and healthy in their skin again!

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

✨Tips for how to incorporate exercise into your routine that is sustainable

✨How to navigate your nutrition and stay consistent

✨Water, sleep, & stress management tips to help you achieve your goals

COMMENT “NURSE FREEBIE” and I’ll send it over to you!

#nurselife #nursehumor #nursesofinstagram #nursecoach #wellnesscoach #wellnessjourney #ignurses

First we lift, then we run! 💪🏻👟 Why st

First we lift, then we run!

💪🏻👟

Why strength training first?

Because of my fitness goals! I’m currently running for enjoyment and cardio, and not training for any races

So, how do you know which one to do first?

✨ Weights Before Running
If your goals are:
- Increasing strength
- Losing fat
- Building muscle

Strength training first can prevent injury. By starting with weights, your muscles won’t struggle with fatigue, reducing your risk of injury. Plus, you’ll have more energy to build muscle and increase strength!

✨ Running Before Weights
If your goals are:
- Distance running
- Training for any type of race

For avid runners, running is the priority. Intense or long-distance runs are best done before strength training.

Want to crush your fitness goals? Click the link in my bio for 1:1 online coaching! 🥰💪🏻

#strengthtraining #running #marathontraining #onlinefitnesscoach #runnersofig #fitnesscoach #onlinefitnesscoaching #strengthtrainingforwomen #runnersofinstagram #marathonrunner #weekendrunning

I love the simple things: Going to bed by 9pm, e

I love the simple things:

Going to bed by 9pm, enjoying homemade meals that make me feel good, savoring my morning coffee ritual, prioritizing my health and fitness, and cuddling with my dogs.

Who else is with me? 🙋🏻‍♀️☕🏋️‍♀️🐶

#SimplePleasures #HealthyLiving #CozyVibes #fitnessmotivation #fitnesscoaches #wellnesscoaching #healthylivingtips #wellnessjourney

3 more shifts left and I’m officially done with

3 more shifts left and I’m officially done with ICU nursing forever!

👩🏻‍⚕️🥳

After over 10 years of working in the ICU, I’m so excited to share that I’ve accepted a position working in patient placement at the hospital. This is such a big step for me. A few years ago, I felt completely burnt out and drained from nursing, just wanting to do the bare minimum and go home. But over the last few years, I’ve grown so much in my career and couldn’t be more grateful for this opportunity.

Coaching isn’t going anywhere either! I’ll still be working with my 1:1 coaching clients on my days off from work 💪🏻🩷🥰

Excited for this next chapter! 🙌🏻

#nursesofig #nursesofinstagram #icunurses #nurselifern #nursecoach #nursecoaching #healthylifestyle #rncoach #wellnesscoaching

My hopes for following me is that you can learn:

My hopes for following me is that you can learn:

- that you can love both running and lifting heavy

- that you don’t have to restrict food and can have a balanced nutrition approach to reach your fitness goals

- the importance of taking rest days and listening to your body

- the importance of self love and taking care of your mental health

- that you can see results in the gym as a nurse working long nursing shifts

I’m giving out a free guide to all my nurses who want to feel happy and healthy in their skin again! 🧡

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

✨ Tips for how to incorporate exercise into your routine that is sustainable

✨How to navigate your nutrition and stay consistent

✨Water, sleep, & stress management tips to help you achieve your goals

COMMENT “NURSE FREEBIE” and I’ll send it over to you!

#healthysideoflife #fitnesscoach #nutritioncoach #onlinefitness #onlinefitnesscoaching #nurselife #mentalhealthmatters #selflovejourney #loveyourself #healingjourneys

Nursing friends- this is your reminder you don’t

Nursing friends- this is your reminder you don’t have to workout 6 days a week to see results

👩🏻‍⚕️💪🏻🏋🏻‍♀️

Balancing 12-hour shifts with a 6-day workout routine is a recipe for burnout and injury. Your body needs time to recover, especially when you’re on your feet all day at the hospital.

If you’re working 3-12 hour shifts in the hospital, you most likely have 4 days off a week. A 4-day workout split is plenty to see progress in the gym 💪🏻

4-Day Workout Split:

- DAY 1: Lower Body
- DAY 2: Upper Push (Chest, Shoulders, Triceps)
- DAY 3: Lower Body
- DAY 4: Upper Pull (Back & Biceps)

Feel free to mix up the order, but avoid back-to-back lower body days. My workout days change every week based on my work schedule—the goal is just to get them done! Repeat the program for 4-6 weeks, focusing on adding weight where possible to build muscle. 💪🏻

Struggling to balance workouts with your nursing shifts? 👇🏻

Link in my bio to sign up for 1:1 coaching! 2 spots left for July 🥳🥳

#nursecoach #fitnesscoach #workouts #healthylifestyles #icunurses #nurselife #fitnesscoachonline #workoutfornurses #nursefitness #nursingfitness

POV: You make a high-protein snack pack to help fu

POV: You make a high-protein snack pack to help fuel your long nursing shift 💪🩺

Navigating nutrition during a long hospital shift can truly be a nightmare sometimes

🤯👩🏻‍⚕️

You never know what to expect walking into the hospital for a 12 hour shift. I’ve worked in the ICU float pool for almost 3 years now and as a float nurse you truly never know how your assignment is going to be. Sometimes you’re nonstop for the whole 12 hour shift. That’s why it’s essential to pack snacks that provide sustained energy and enough protein to keep you full throughout your shift 👏🏻👏🏻

🥙 Mediterranean Protein Pack

- **Deli Turkey**: Lean protein to keep you full and energized.
- **Hummus**: Creamy and rich in plant-based protein 💪🏻
- **Carrots & Celery**: Crunchy and hydrating veggies.
- **Pita Chips**: Perfect for dipping! 🥰

🥨 Sweet and Salty Protein Pack

- **Greek Yogurt Mixed with Peanut Butter & Honey**: Creamy, nutty, and protein-packed
- **Pretzels**: For that satisfying crunch 😊
- **Apple Slices**: Sweet and refreshing!

>> Which one do you prefer? Sweet or savory protein box? 👇🏻

#Onlinenutritioncoach #highproteinsnacks #nursesnackideas #healthyliving #healthandwellnesscoach #easysnacks #healthysnackideas #mealprepideas #nursecoach #onlinenutritioncoaching #proteinpacked

This is your reminder: you can lift heavy and stil

This is your reminder: you can lift heavy and still be a runner!

💪🏻👟

But the question is which one do we do first?

Well it all depends on your specific fitness goals ..

💫 Weights Before Running
If your goals are:
- Increasing strength
- Loosing fat
- Building muscle

Strength training before running is a great way to prevent injury. When strength training first, your muscles won’t struggle with fatigue, leaving you prone and vulnerable to injury. Plus, your energy and strength will be put to use during your workout to help improve muscle mass and increase strength.

💫 Running Before Weights
If your goals are more running focused:
- Distance running
- Marathon training
- Speed sessions
- Hill sprints

For avid runners, strength training is essential, but it’s important to remember that running is your ultimate priority. When it comes to intense or long-distance runs, I wouldn’t recommend strength training beforehand.

Want to crush your fitness goals? Click the link in my bio for 1:1 online coaching! 🥰💪🏻

#strengthtraining #running #marathontraining #onlinefitnesscoach #runnersofig #fitnesscoach #onlinefitnesscoaching #strengthtrainingforwomen #runnersofinstagram #marathonrunner #weekendrunning

summer loading ☀️👙🧴🩷🌊🐚 #herm

summer loading

☀️👙🧴🩷🌊🐚

#hermosabeachpier #hermosabeachlife #hermosabeach #fitnesscoach #onlinefitnesscoach #wellnesscoach #dogsofinsta #beachlife #hermosabeachca #fitnesscoaching #wellnessjourney #healthyliving #beachvibes #julymemories

To the nurse who struggles with staying consistent

To the nurse who struggles with staying consistent in the gym

🏋🏻‍♀️👩🏻‍⚕️

You’re working 12 hour shifts

Days, nights, or possibly rotating BOTH

You get home from work & ALL you want to do is sleep, yet chores need to be done, meals need to be prepped or cooked, errands need to be run...

So how are you supposed to add in working out when you are SO FREAKING TIRED 😴

You’re probably not going to like to answer...

You’ve really got to show up tired in the beginning 💥

BUT…

It’s been proven that exercise increases energy naturally.

You’ve got to push past the initial exhaustion & show up to actually feel that energy long term.

Start with just 2 workouts/ week & slowly build from there 👏🏻👏🏻

>> One of my goals is to meet my clients where they are at! If you’re a nurse currently working out 1-2 days a week, we’re going to start there to build consistency then slowly build up over time.

Want more info of my 1:1 online coaching program? DM me NIGHTS to get started! 💪🏻

#onlinefitnesscoach #nurselife #workouts #consistency #lifeofanurse #wellnessjourney #showupforyourself

Mastering Night Shift Like a Pro

👩🏻‍⚕️😴💫

It took me several years to figure out how to balance my health and fitness while working night shift. I worked nights during my first year as an ICU nurse, but was lucky enough to quickly transition to day shift. Fast forward 10 years later, I found myself back on night shift when I joined the ICU float pool. Through lots of trial and error, I learned how to navigate the night shift like a pro 👊🏻

Follow @becksliveshealthy for more nursing tips!

👇🏻👇🏻👇🏻

▫️ Fuel Up: Focus on protein-packed, high-fiber meals and snacks to keep you full and energized throughout your shift. My favorites include Greek yogurt with berries, trail mix, hummus with veggies, and hard-boiled eggs.

▫️ Pre-Log Meals: If you track your food intake and aim to meet nutrition goals, pre-log your meals in MyFitnessPal (MFP) before your shift. This game-changer helps you stay on track without the hassle of logging during work! 👏🏻

▫️ Night Shift Nutrition: For those targeting specific nutrition goals, consider 2 options: follow a midnight-to-midnight schedule or log 2 days as 1 day in MFP.

▫️ Workouts:
1. If exercise energizes you, work out before your 1st shift of 3, then rest during the remaining shifts and prioritize workouts on your days off.
2. If exercise tires you, work out the morning before your 1st shift, then after your last shift, and continue exercising on your days off.

Nursing friends—DM me for my nursing guide to help you navigate long shifts like a pro 👩🏻‍⚕️🙌🏻

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

✨ Tips for how to incorporate exercise into your routine that is sustainable

✨How to navigate your nutrition and stay consistent

✨Water, sleep, & stress management tips to help you achieve your goals

#nursesofinstagram #nurseburnout #nurseproblems #healthynurse #lifeofanurse #fitnurselife #rnlife #motivation #nightshiftnurse #fitnesscoaching

POV: You Say No to That Extra Shift to Prioritize

POV: You Say No to That Extra Shift to Prioritize Your Health

A few weeks ago, I hit a major wall. After working 5 shifts in a row, I was asked to pick up an extra shift. While I wanted to help out and the extra $$ would have been nice, I knew I needed to prioritize my mental health and rest. It was tough to say no, but it was worth it in the end. This is something I try to teach new grad nurses too—the extra shifts will always be there. Your mental and physical health should be your top priority.

Remember: saying ‘no’ to that extra shift isn’t just about resting your body; it’s about protecting your mental wellbeing too. Prioritize your health, both physical and mental, because you can’t pour from an empty cup. You’ll show up better for your family, friends, patients, and coworkers in the long run. 👏🏻👏🏻

If you want to feel amazing in your skin and learn healthier habits as a nurse…

Comment “NURSE FREEBIE” and I’ll show you how!

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

✨ Tips for how to incorporate exercise into your routine that is sustainable

✨How to navigate your nutrition and stay consistent

✨Water, sleep, & stress management tips to help you achieve your goals

#nursecoach #fitnesscoach #mentalhealth #selfcare #healthylifestyle #NurseLife #SelfCare #nurseofinstagram #wellnesscoach

POV: You took 6 months off from running, and now y

POV: You took 6 months off from running, and now you’re hitting the pavement again.

☀️🏃🏻‍♀️👟

Running took a back seat for the last 6 months as I focused on lifting and work at the hospital. But with summer here, I’m excited to get back into it. There’s nothing like starting the weekend with a beach run on the strand 🙌🏻

Tips for beginners or those getting back into running:

▫️ Take it SLOW! Start at an easy pace; there’s no rush. Remember, no one cares about your pace except you!

▫️ Use run/walk intervals. Walking is perfectly fine! As you get more comfortable, you’ll run longer and walk less.

▫️ RECOVERY is crucial! Your body needs time to adjust. Alternate between training days and rest days. Avoid running multiple days in a row to prevent burnout and injury.

Running favorites are linked in my stories and bio 🔗

#runner #running #runningmotivation #runningforbeginners #hermosabeach #runningreels #walking #fitnesscoach #onlinefitnesscoach #onlinefitnesscoach #beachrun #summerrunning #runningtips

Just a reminder: you don’t need to prep your bod

Just a reminder: you don’t need to prep your body for vacation.

✈️☀️👙

Flashback to 2016, I used to feel intense anxiety before a trip, thinking I had to restrict my diet and do endless cardio to get “beach ready.” I was so wrong 😑 This approach only led to overeating during the vacation. Now, I stick to my regular routine leading up to a trip and feel my absolute best when traveling! 👏🏻👏🏻

Where is everyone traveling this summer? 👇🏻

#fitnessgoals #summervacation #hermosabeach #hermosabeachpier #summertravels #beachlife #fitnessmotivation #fitnesscoachonline #realisticfitness #fitnessjourney #onlinefitnesscoach #summervacationgoals

POV: You teach nurses how to gain confidence & bui

POV: You teach nurses how to gain confidence & build healthy habits while working 12s

👩🏻‍⚕️🩺🤍💪🏻

Flashback to just a few years ago, I was working 60-72 hours a week in the ICU. I was SO burnt out and run down from spending way too many hours in the hospital 🤯 My workouts and nutrition were put on the back burner, and I no longer felt like myself.

That’s when I decided it was time to take a step back from working so much and prioritize myself again. I started focusing on quality sleep and nutrition and getting back to a consistent routine in the gym. Slowly, I started feeling like myself again. I began filling my own cup so that I could show up better for my patients, co-workers, friends, family, and dogs.

From there, I decided to dedicate time to helping other healthcare professionals learn the importance of prioritizing their own health and fitness 👏🏻

I created my 1:1 coaching program @movewithstrength for healthcare workers and have helped hundreds of nurses and healthcare professionals feel strong and confident again! 💥

What’s included in my coaching program?👇🏼

- Customized workout programming to strengthen your total body for on and off shift
• Nutrition protocols and guidance to take the guesswork out of healthy eating and meal prepping
• Monthly recipe packs with healthy and easy meal ideas
• 30+ educational resources
• Weekly check-ins to hold you accountable to your goals and track your progress along the way
• Text message support to stay connected

Only 2 spots left for online coaching this month! Don’t miss out—apply now through the link in my bio! ✨

#healthynurse #fitnessjourney #healthandwellness #nursefitness #consistencyiskey #nursecoach #nurseburnout #onlinefitnesscoach #healthjourney

Why is it that we go through all this hard work fo

Why is it that we go through all this hard work for our career but don’t put the same effort into our health? 😏

Getting through nursing school was one of the hardest things I’ve ever done, but it truly taught me that I can tackle anything—including my health and fitness goals.

🩺💪

If you’re feeling overwhelmed about putting in the work and trying to balance your health and fitness with your demanding nursing job then my biggest tip is to start SMALL. You don’t need to make BIG changes to see BIG results.

Start small & come up with goals that are realistic for you! Those will lead to BIG results over time.

>> Meal Prep: Dedicate 15 minutes after your grocery store trip to chop veggies and fruits, put a protein source in the crockpot to bulk prep for the week, and set aside healthy snacks to bring for long shifts!

>> Stay Hydrated: Keep a water bottle with you at all times to stay hydrated and energized. Bonus points if it has a straw—easier to get water down quicker. 👏🏻👏🏻

>> Sleep Well: Go to bed 15 minutes earlier to set yourself up for success for your workouts and long hospital shifts.

>> Set Step Goals: Come up with a step goal to be more intentional about movement throughout the day. Start with a realistic goal, then slowly increase over time. 👟

>> Schedule Workouts: Schedule your workouts around your work schedule. Have a plan A and a plan B (for when life happens). Meet yourself where you’re at—if you’re currently working out 2 days a week, start there and build up slowly over time. 💪🏻

Remember, small changes lead to big results!💥

If you’re a nurse who is wanting to making healthier changes…

COMMENT “NURSE FREEBIE” and I’ll show you how!

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

✨ Tips for how to incorporate exercise into your routine that is sustainable

✨How to navigate your nutrition and stay consistent

✨Water, sleep, & stress management tips to help you achieve your goals

#nursesofinstagram #nurseburnout #nurseproblems #healthynurse #lifeofanurse #healthynurse #nurselifestyle #fitnurselife #nursefitlife #rnlife

POV: you put together the perfect body weight work

POV: you put together the perfect body weight workout for summer travels

💪🏻🏃🏻‍♀️👟✈️

One thing I absolutely love about vacation is being able to move our body in different ways—whether it’s outdoor runs and walks, swimming at the beach, exploring new places on foot, playing games on the beach, or trying outdoor workouts. 🏖️🌞

Here’s a full-body bodyweight workout you can do anywhere, no equipment needed.

>> Repeat this circuit 3x through:

- Air squats: 15
- Reverse lunge with flexion: 10 each
- Glute bridge: 15
- Shoulder taps: 10 each
- Pushups: 10 each
- Bird dogs: 15 per side

🌟 Save and share with your travel buddies to do together on the 4th! 🎆💙🇺🇸

#fitnesscoach #workouts #fitnesscoachonline #nursefitness #bodyweightworkout #summerworkout #travelworkout

Becks In Your Inbox!

Subscribe to get motivating fitness tips, healthy recipes, and more delivered to your inbox!

Thank you for subscribing!

Search
About
Work With Me

©2018 Becks Lives Healthy. Site by ASDC.