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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
So how did I do it? I know this sounds backwards, So how did I do it? I know this sounds backwards, but doing less is actually what helped me see more progress as a nurse 👇🏻 I stopped trying to force 6 workouts a week. I stopped doing cardio after every strength session. And I stopped under-eating in an attempt to lose weight faster. Instead, I started building my routine around my life and my 12-hour shifts 👇🏻 ✨ Lifting on my days off instead of forcing workouts after a long shift ✨ Focusing on a daily step goal instead of hours of cardio ✨ Eating enough protein and carbs to support my workouts, recovery, and energy levels ✨ Prioritizing sleep and recovery That’s when everything changed. I was more consistent, had better recovery and more energy, and eventually started seeing the physical results too. 👏🏻 If you’re a nurse trying to balance long shifts with your health and fitness goal, you need a plan that actually fits your schedule. Drop NURSE FREEBIE below and I’ll send you my favorite nurse friendly health and fitness tips 🤍 #nursesofig #fitnesscoach #nursecoaching #nursesofinstagram
The biggest mistake nurses make with fitness? Tryi The biggest mistake nurses make with fitness? Trying to work out like everyone else If you work 12-hour shifts: ✔️ Lift on your days off You don’t have to force yourself into the gym after a long shift. In fact, I rarely recommend it. Use your workdays to focus on getting through your shift, hydration, nutrition, and movement when you can. Save your strength workouts for your days off when you have more energy and can actually give them your best effort. ✔️ Put workouts on your calendar If it’s not scheduled, it’s usually the first thing to get pushed aside. Treat your workouts like any other appointment. Pick your workout days ahead of time and plan your week around them instead of trying to “fit them in” when you have extra time. ✔️ Have a home workout option ready Life happens. Kids get sick, schedules change, errands pile up. Having a few sets of dumbbells at home can be a game changer. A workout at home is always better than skipping it because you couldn’t make it to the gym. ✔️ Follow a program instead of making it up as you go One of the biggest time wasters is walking into the gym and trying to figure out what to do. Or spending 20 minutes scrolling Instagram looking for a workout. Follow a structured program so you know exactly what exercises you’re doing, how much weight you’re using, and how you’re progressing over time. You don’t need more motivation, more discipline, or more hours in the day. You need a plan that actually works with your schedule, not against it 👏🏻💛 Try this DB-only upper body workout next time you’re training: 1️⃣ Bench Press – 3 sets x 8-10 reps 2️⃣ Bent Over Row – 3 sets x 8-10 reps 3️⃣ Underhand Bent Over Row – 3 sets x 10-12 reps 4️⃣ Lateral Raises – 3 sets x 10-12 reps - Aim to increase the weight each set if your form allows. Save this for your next upper body day 💪🏻 I currently have 2 spots open for 1:1 coaching! DM me “STRONG” if you want help balancing your fitness goals with long shifts. #nightshiftnurse #nightshiftlife #nursefitness #12hourshifts

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