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If you’ve been putting yourself last lately, I get If you’ve been putting yourself last lately, I get it. Between long shifts, family, school, or just life… it’s easy to feel like there’s nothing left in the tank. But taking care of yourself isn’t selfish. It’s what allows you to keep showing up for the people who count on you 👏🏻 And no, you don’t need to completely change your life. You need habits that actually fit your schedule. 💛 Keep a protein bar in your work bag. 💛 Fill up your water bottle every break. 💛 Lift on your days off instead of trying to squeeze in a workout after a 12-hour shift. 💛 Go for a walk, even if it’s only 10–15 minutes. If you’re new here, hi! I’m Becky 👋🏼 I’ve been a nurse for over 15 years and am currently into school to become a PMHNP. I also work as an online health and fitness coach. I help busy healthcare women build realistic nutrition and fitness habits around their busy schedules so they can feel stronger, healthier, and more confident, without spending hours in the gym. If that sounds like what you need, send me STRONG and let’s chat. 🤍 #nursesofig #nursecoach #fitnesscoach #realistictips
6 things I wish someone had told me as a nurse try 6 things I wish someone had told me as a nurse trying to get in shape👇🏼 If you’re trying to balance your health and fitness around 12-hour shifts… this is for you. 🤍 1. You don’t need to work out 6-7 days a week. Lifting 3-4 days on your days off is enough to make progress. 🤍 2. Stop forcing workouts before or after long shifts. Prioritize sleep. Your body will thank you, and you’ll be much more consistent long-term. 🤍 3. You don’t need endless cardio. You’re already on your feet for 12 hours. Focus on strength training and walking when you can. 🤍 4. Eat enough during your shift. Running on coffee and energy drinks all day almost usually leads to overeating later. Fuel your body while you’re at work. 🤍 5. Build balanced meals for your work shifts to help keep you fueled. Think protein + carbs + veggies + healthy fats. For example: chicken or turkey, rice or quinoa, veggies, and avocado or olive oil. Easy snacks to keep on hand: - Greek yogurt - Protein bars - Cottage cheese + crackers - String cheese + fruit - Hard-boiled eggs and nuts 🤍 6. Consistency beats perfection. Your schedule will never be perfect. The nurses who see results are the ones who keep showing up, even when life gets busy. If you’re new here, hi! I’m Becky, a nurse and online fitness coach. I help healthcare women build realistic fitness and nutrition habits that are actually realistic with their long shifts and busy lives. Follow along for more nurse-friendly health and fitness tips 💕🩺 #nursecoaching #fitnurse #onlinefitnesscoach #nursesofig #healthcareworkers
You don’t need an hour in the gym to get a solid l You don’t need an hour in the gym to get a solid lower body workout in. 👏🏻 This one takes 30 minutes or less and hits everything: quads, hamstrings, and glutes. 🏋🏼‍♀️ The workout: - Front Squats — 4 x 8-10 - Reverse Lunges — 3 x 8-10/side - RDLs — 4 x 10-12 - Glute Bridges — 4 x 10-12 One of the biggest game changers for me while balancing NP school, working full-time, and coaching has been keeping my workouts to 30-45 minutes max. I don’t spend hours in the gym. Instead, I focus on: ✔️ Increasing weight when I can ✔️ Training with intensity ✔️ Controlling the tempo ✔️ Staying consistent Because at the end of the day, results don’t come from how long you work out. They come from showing up consistently, pushing yourself, and getting stronger over time. Save this for your next leg day! #legday #gluteday #DBonlyworkout #nursefitness
My biggest meal prep tip for nurses? Stop trying t My biggest meal prep tip for nurses? Stop trying to do it all in one day. Too tired after 3 nursing shifts in a row to grocery shop and meal prep? 👩🏻‍⚕️😩 Yeah… same. Meal prep has never been my favorite thing either, but this is what actually made it stick for me: Split your meal prep into 2 days. Not everything needs to get done at once. Here’s what that can look like: Day 1 – Grocery shop – Batch cook your proteins (chicken, ground turkey, tofu) – Prep carbs (rice, potatoes, pasta) Day 2 – Put together quick breakfasts + snacks for work stretch That’s it. It feels way less overwhelming, and you’re way more likely to actually follow through. A few other things that help: – Pre-chop veggies so meals come together fast – Portion out snacks so you’re not grabbing random things post-shift – Double recipes when you can & freeze them→ future you will be very thankful – Keep meals simple (you don’t need 5 new recipes every week) This is how you stay consistent, especially working long shifts. DM me GUIDE for my meal prep guide for nurses ✨ #nursesofınstagram #onlinefitnesscoach #nutritiontips #nursecoach
Working 12-hour shifts is hard enough. Figuring ou Working 12-hour shifts is hard enough. Figuring out what to eat shouldn’t be… This Mexican stuffed sweet potato has been one of my go-to meal preps lately. It’s packed with protein, loaded with fiber, easy to throw together, and reheats really well for workdays 👏🏻 I’ve been making a few for my fiancé too, and they’ve become a staple in our house ☺️ Mexican Stuffed Sweet Potatoes INGREDIENTS (4 servings) - 4 medium sweet potatoes - 1.5 lbs chicken breast - 1 cup salsa - 2 cups frozen bell peppers & onions - 1 can black beans, drained and rinsed - Guacamole for topping - Optional: shredded lettuce, cilantro, hot sauce, Greek yogurt DIRECTIONS 1. Bake sweet potatoes at 400°F for about 60 minutes or until fork tender. 2. Add chicken breast and salsa to a crockpot. Cook on low for 6-8 hours or high for 3-4 hours. Shred when done. 3. Sauté frozen peppers and black beans together until heated through. 4. Split open each sweet potato and top with shredded salsa chicken, peppers, and black beans. 5. Finish with guacamole and any other toppings you like. ✨ Save this for your next meal prep day. #nurselife #mealprepfornurses #12hourshifts #healthynurse #nursefitness
Working 12s doesn’t mean you can’t take care of yo Working 12s doesn’t mean you can’t take care of yourself. It just means you need a different approach 🩷 I can’t tell you how many nurses I’ve talked to who think they need to meal prep for 3 hours every Sunday, work out 5 days a week, and eat perfectly to see results. You don’t. What you do need are a few habits you can stay consistent with, even during the busiest weeks. ✨ Prep a few simple meals on your days off to pack for work or have ready when you get home. This way you’re not relying on takeout or scrambling last minute. Think Greek yogurt bowls, overnight oats, protein pasta salad, burrito bowls, crockpot chicken, or sheet pan meals. ✨ Eat protein and fiber at every meal to help keep you full and energized throughout your shift. A few easy options: Greek yogurt, cottage cheese, protein shakes, fruit, veggies, edamame, roasted chickpeas, or a protein bar paired with fruit. ✨ Schedule your workouts around your shifts. Even 2-3 strength workouts per week can make a huge difference over time. ✨ Make sleep a priority. I know it’s easier said than done, but staying up late scrolling because it’s your only “me time” usually leaves you feeling even more exhausted the next day. The goal isn’t to do everything perfectly. The goal is to build habits that fit your life so you can stay consistent, even when work gets busy. DM me "STRONG" if you want help balancing your fitness goals with long shifts. #nurse #strengthtraining #nutrition #habits

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