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5 Ways to Prepare for a 12 Hour Nursing Shift Fai

5 Ways to Prepare for a 12 Hour Nursing Shift

Fail to prepare and prepare to fail. These 5 tips will help you prepare for a long day at work!

1. 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. Have everything prepped and ready to go so you don’t have to worry about it the morning of work!

2. Tidy up- I always feel 100x better coming home from a long day at work with a clean apartment

3. Stay Hydrated– Bring a water bottle with you to fill up with water regularly. I try to drink at least half of mine on the way to work to get ahead of hydration because depending on the unit I’m floating to - were not always allowed to have water bottles at the nurses station. Bonus: add some electrolytes to your water for an extra hydration boost! My personal favorites are @nuunhydration & @drinklmnt 🙌🏻

4. Take Care of Yourself- Especially on your days off, make it a priority to take care of yourself (mentally and physically). Participate in activities you enjoy- working out, taking a bath, spending time with loved ones, stock up on nourishing foods, and simply make time for self-care.

5. Get enough 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 rest.

Nursing friends - what’s one thing you do to prepare for a long shift?! 👇🏻

#icunurses #icunurse #registerednurse #nursetips #fitnesstips #wellnesstips #registerednurselife #nurseofinstagram #nursesofig #healthynurse #healthynursetips #fitnesscoach #wellnessjourney

Whether you’re a fitness pro or rookie, reaping

Whether you’re a fitness pro or rookie, reaping the benefits of your workout might be harder than you realize. However, there are simple practices you can put in place to improve your overall workout and increase progress made 🙌🏻 Try these tips during your next workout:

▫️Warming Up– Warming up increases the flow of oxygen throughout your body and flexibility within the muscles. Naturally, this helps reduce the risk of injury. My favorite warm ups include dynamic stretching routines or incline walking on the treadmill.

▫️Keep tempo in mind- Instead of performing reps quickly and carelessly, focus on slowing down your movements to place more tension on muscles to cause change.

▫️ Rest in between sets- Allow yourself enough time between sets to let your muscles rest and recover.

▫️Don’t be afraid to lift heavier! A large part of making progress is a concept called “progessive overload.” This means you must continuously challenge the muscles through increasing weight to help build muscle and strength and see those body comp changes you’re looking for!

#fitness #fitnessgoals #workout #exercise #womenwhoworkout #womenwholift #strengthtraining #weightlifting #workouttips #workouthacks

Hi friends!! Welcome to my page. I’m so glad you

Hi friends!! Welcome to my page. I’m so glad you’re here!

A little more about me -
I started this account way back in 2014 as a way to keep myself accountable for my health and fitness journey! Shortly after creating this account I moved across the country from CT to Hermosa Beach, CA. At the time I was working as a travel nurse in the ICU, but started dedicating more time to my own health and fitness. In 2016 I started running marathons and decided to get certified as a personal trainer. In 2018 I left nursing for a bit to purse personal training full time. In 2019 I created my first workout guide - Move With Strength, a strength training guide for runners. Then in 2020 COVID hit so I decided it was time to head back to the ICU to help during the pandemic. At that time I also started training clients online.

I still work in the ICU but only part time now and dedicate the majority of my time to fitness and nutrition coaching with @thehigherstandard! 💪🏻🤍

Some fun facts about me:
▫️I grew up in a large family! Im the oldest of 4 👯‍♀️
▫️I was never a dog person growing up- but I have 2 dogs now (Leo & Arbor) who are my world! 🐶
▫️I was the varsity softball pitcher and varsity soccer goalie all 4 years of high school 🥎
▫️I’ve ran 7 full marathons and 19 half marathons 🏃🏻‍♀️

I would love for you to introduce yourself below or share a fun fact about yourself 👇🏻

#fitnesscoach #onlinefitnesscoaching #onlinefitnesscoach #nutritioncoach #runner #running #marathonrunner #icunurse #dogmom #gettoknowme

My current workout split 💪🏻 4 strength trai

My current workout split 💪🏻

4 strength training days + 1 running day!

So what about the other 2 days? Active rest days- I’m either at the hospital or walking the pups! 🐶

If you would have asked me 3 or 4 years ago what my split looked like I was working out 6-7 days a week - both lifting and running. My body was exhausted! Pushing that many days a week is going to do more harm than good because your body won’t have enough time to recover!

Now I focus on quality workout sessions instead of pushing my body hard 6-7 days a week!

What does your workout split look like?! 👇🏻

Link in my bio for 1:1 online coaching 💪🏻💖

#strengthtraining #strengthtrain #strengthtrainingforwomen #strengthtrainingforrunners #muscularstrength #muscularsize #weighttraining #progressiveoverload #porgressiveoverloadtraining #workout #fitnesscoach #onlinefitnesscoach #onlinefitness #runnergirl #running

5 min strong core circuit — Your core will be

5 min strong core circuit —

Your core will be on fire after finishing this one! Add it to your next warmup or workout! 🔥

REPEAT 3x- 30 secs each
▫️windmill crunches
▫️Russian chops
▫️bird dogs with crunch
▫️DB pull throughs
▫️ MB slams- 10

For customized workouts and nutrition- click the link in my bio to apply for 1:1 online training 💪🏻

#fitnesscoach #onlinefitnesscoach #absonfire #abworkout #corestrength #fitnessreels #fitnessmotivation #onlinefitnesstrainer #coreworkout #fitnessreels #abstrength

POV: the gym is your therapy There are SO many b

POV: the gym is your therapy

There are SO many benefits to working out that goes beyond the calorie burn.

▫️Mood booster- Im sure you all remember the famous Elle Woods quote about how exercise makes people happy- it’s not just iconic, it’s true 🙌🏻Exercise increases the brain chemicals that are responsible for a boosted mood. When you make a workout part of your everyday routine, you’ll notice big changes in your mood, emotional outlook, and stress levels!

▫️Confidence booster - Whether you’re hitting PRs in the gym, seeing physical changes, feeling less stressed, or are simply making more time for yourself .. these all help with increasing confidence and self esteem.

▫️Energy levels- Maybe you no longer need a 3 p.m. coffee pick-me-up because you have more energy when working out regularly or your sleep has improved since having a consistent exercise routine. Working out affects energy levels and sleep, which is way better motivation to move your body than a calorie burn could ever be 🙌🏻

#gymmotivation #gymtips #benefitsofworkingout #strengthtraining #newyear2023 #workoutmotivation #onlinefitness #onlinefitnesscoach #fitnesscoach #gymistherapy #fitnessreels #fitnessroutine

My biggest fitness advice for 2023:

Whether you’re just starting on your fitness journey or continuing on your journey and wanting to see physical changes - don’t program hop or take random classes at the gym!

I strongly suggest following a custom strength training program and sticking to a handful of exercises for each muscle group for weeks at a time. This allows time for the body to increase in strength in each movement and build muscle 💪🏻

If your goal is to get stronger, leaner, and a more “toned” physique, I encourage you to follow a plan that focuses on progressive overload - whether they’re gym or home workouts!

Not seeing results with your current workouts? Click the link in my bio to learn more about 1:1 online coaching 💪🏻💖

#strengthtraining #strengthtrain #strengthtrainingforwomen #strengthtrainingforrunners #muscularstrength #muscularsize #weighttraining #progressiveoverload #porgressiveoverloadtraining #workout #fitnesscoach #onlinefitnesscoach #onlinefitness

How many of you have started new years in the past

How many of you have started new years in the past saying you want to loose X amount of pounds? Or you want to get in the best shape of your life?! There’s nothing wrong with that. And trust me I’ve said the same things before too. Getting healthy is important, but sometimes the idea of trying to force a weight loss goal is actually more daunting than inspiring. It’s important to remember that there is a lot you can do to improve yourself that doesn’t include the scale. I thought it would be fun to put together a list of goals unrelated to weight loss to make 2023 one of the best years yet!

▫️move your body
▫️social media breaks
▫️home cooked meals
▫️make time for meditation & journaling
▫️focus on getting enough sleep

I would love to know- what is one of your goals for the new year?! 👇🏻

#newyearsgoals #newyearsintentions #2023goals #newyearsresolution #newyearnewyou #healthylifestyle #healthylife #fitnesscoach #onlinefitnesscoach #onlinefitnesscoach #runner #running #runningviews #hermosabeachlife #strandrun #newyears2023 #goalsetting #goalsettingtips

Christmas in Connecticut 🎄❤️ My favorite p

Christmas in Connecticut 🎄❤️

My favorite part of the holiday was watching my nephew open up gifts in Christmas 🥰 what was your favorite part of the holiday?! 👇🏻

#holidays #healthylifestyle #connecticutchristmas #healthyholidays

Happy Holidays! 🐶🎁🎄 Love, Becky, Leo, &

Happy Holidays! 🐶🎁🎄

Love, Becky, Leo, & Arbor

Feeling intimidated heading into the gym for the f

Feeling intimidated heading into the gym for the first time?! 👇🏻

It’s that time of year when people are getting ready to step into the gym for the first time either as a beginner or after taking some time off! Today I’m sharing my top tips to overcome gym intimidation:

1. Have a plan!! Take a look at your workouts before you head into the gym or while you’re warming up on the treadmill. This is extremely helpful if you have a limited amount of time to work out. You’ll know exactly what to do and won’t be walking around aimlessly trying to figure it out!

2. Start with lighter weights and work your way up in weight.

3. Remember that people probably aren’t paying attention to you. Everyone in the gym is focused on their own workout, and as much as it might seem like people are staring, they really aren’t!

4. Don’t be afraid to ask for help with how to use a machine or to check your form, that’s what trainers and staff are there for! Remember you can always send your coach a form video too 😉

5. Ask for a gym tour from the people at the front desk. It’s important to get the lay of the land when starting at a new gym! This will help you feel more comfortable once you know where all of the equipment is!

6. Remember your WHY! Why did you sign up for a gym membership? Why did you embark on your health and fitness journey? Whenever you’re struggling to walk through those gym doors — remind yourself the reason WHY you are there! And remember we were ALL once beginners!

Link in my bio to apply for 1:1 coaching 💪🏻❤️

#fitnesscoach #confidence #beginnergym #strengthtraining #fitnessmotivation #fitnesscoaching #fitnesscoaches #onlinefitnesscoach #onlinefitness #newyearnewme #fitnesstips #fittips #fitnessreels #rememberyourwhy

DB ONLY FULL BODY TRAVEL WORKOUT Heading home fo

DB ONLY FULL BODY TRAVEL WORKOUT

Heading home for the holidays with only minimal equipment available?! This workout is perfect for holiday travels! 🙌🏻🎁 All you need is a pair of medium dumbbells and you’re ready to go! Tag a friend to try it with you!

REPEAT CIRCUIT 4x THROUGH:
▫️Squat to press - 10
▫️Reverse lunges- 10
▫️RDLs- 15
▫️Unilateral - full floor bench - 10
▫️Push-up position row - 10
▫️Jump squats - 10

Looking for help in your fitness journey?! Click the link in my bio for 1:1 online coaching 💪🏻

#travelworkout #dumbbellonlyworkout #dumbellworkout #fullbodyworkout #strengthandconditioning #strengthtraining #fitnessmotivation #fitnesscoach #fitnesscoaching #onlinefitnesscoach #mondaymotivation #holidayworkout

The holiday season often serves us heaping doses o

The holiday season often serves us heaping doses of stress. This seasonal stress comes in all shapes and forms, including: travel, lack of sleep, excess sugar and alcohol, emotional turmoil, etc. In combination with the cooler weather, the holiday season can be a recipe for sickness, feelings of overwhelm, and losing track of your health goals. But, not this year. It is possible to stay healthy during the holiday season, and likely, even pursue new health and fitness goals!

These are the healthy holiday tips I live by:

▫️Enjoy a little movement every day. Bonus points if you get outside for your daily movement! ☀️

▫️Be mindful about social media.

▫️Enjoy alcohol in moderation

▫️Utilize the 80/20 rule.

▫️Make sleep a priority.

▫️Drop the all or nothing mindset.

▫️Prioritize mental health.

How do you stay healthy during the holiday season?👇🏻

#fitnesscoach #healthyholidays #holidaytips #holidaytime #mentalhealth #onlinefitness #healthylifestyle #healthyliving #healthyholidaytips

DB BENCH TIPS FOR BEGINNERS When performing DB b

DB BENCH TIPS FOR BEGINNERS

When performing DB bench/ chest press keep these cues in mind:

▫️Keep DBs angled and elbows closer in towards your body

▫️Think “^” instead of “T” with your arms - the wide “T” position makes you more prone to injury (and yes I hurt my shoulder in the past lifting this way)

▫️Slow 3-4 count lowering weight towards chest

What movement do you want help with next?! 👇🏻

#fitnesscoach #fitnesstips #workouttips #dumbbellbench #benchpress #chestpress #dumbbellworkout #upperbody #onlinefitness #onlinefitnesscoach #fitnessmotivation #personaltrainer #strengthtraining

Are you eating enough daily? PSA: Eating 1,200 cal

Are you eating enough daily? PSA: Eating 1,200 calories is NOT enough fuel for a grown woman (or man)!

Consistently eating too little calories can cause:
❌Hormonal imbalances
❌Fatigue
❌Brain fog
❌Weight gain
❌Slowed metabolic rate
❌And more!

Regardless of your fitness goal (ie. fat loss, muscle gain, performance, etc.) eating enough calories is a foundational step.

So, to determine if you’re eating enough calories, ask yourself these questions:
- Am I sleeping well throughout the night?
- Do I feel energized during and after my workouts?
- Do I feel hungry throughout the day?
- Am I eating every 3-4 hours?

These questions can help you gauge whether or not you’re fueling your body enough!

Tag a friend who needs to hear this truth!

#calories #caloricintake #caloriesinvscaloriesout #nutrition #weightlifting #strengthtraining #womenshealth #womenshealthandfitness #fitnessmyths #fitnesscoach #onlinefitness

5 things I wish I knew before I started my running

5 things I wish I knew before I started my running journey 🏃🏻‍♀️

▫️Rest and recovery are the most important parts of training

▫️It’s OK to walk

▫️Don’t compare yourself to other runners

▫️Listen to your body

▫️Easy runs should truly be easy

What’s something you wish you knew?! 👇🏻

#runner #running #fitnesscoach #onlinefitnesscoach #halfmarathontraining #halfmarathon #runninggirl #runningjourney #hermosabeach

GIFT GUIDE: Athleisure🎄🎁💪🏻: My full

GIFT GUIDE: Athleisure🎄🎁💪🏻:

My full gift guide is on my blog and @shop.ltk but i wanted to share some more favorites here! 🥰

1. @vuoriclothing Women’s Insulated Vest
2. ON Cloudswift Running Shoe
3. @vuoriclothing Yosemite Sports Bra
4. @vuoriclothing Daily Legging
5. @lululemon Run for it All Ear Warmer
6. @vuoriclothing Women’s Insulated Jacket
7. @bombas Women’s Performance Running Socks
8. @fpmovement Cool Down Beanie
9. @nike Crop Fleece
10. @lululemon City Adventurer Backpack
11. @athleta Crossbody bag

Everything is linked on my blog and @shop.ltk - link in my bio 🤍

What’s on your wish list this year?! 👇🏻

#wellness #wellnessgifts #fitnessgifts #giftguide #holidaygiftguide #christmasgiftideas #fitnessgifts #wishlist #fitnessjourney #healthyliving #healthylifestyle #christmastime

Ready to finish out the year strong - who else is

Ready to finish out the year strong - who else is with me?! 👇🏻💪🏻💛

#mentalhealthawareness #fitnessjourney #healthjourney #wellnessjournal #healingjourney #healingjourneyselflove #selflovejourney #onlinefitnesscoach #onlinefitness #selflovejourney✨

Does this sound like you?!!👇🏻

Because you’re most likely performing random workouts in the gym to prevent boredom. While this might sound like a productive idea, it actually works against your goal to build muscle. Instead, stick to a handful of exercises for each muscle group for weeks at a time. This allows time for the body to increase in strength in each movement. For this reason, I strongly suggest following a custom weight lifting program, instead of throwing together random exercises 💪🏻

Sometimes I’ll change things up and take a class for fun, but the majority of the time I’m sticking to a custom program made by my coach so that I can build muscle over time and see results! 🙌🏻

If you’re goal is to get stronger, leaner, and a more “toned” physique, I encourage you to follow a plan that focuses on progressive overload!

Not seeing results with your current workouts? Click the link in my bio to learn more about 1:1 online coaching 💪🏻💖

#strengthtraining #strengthtrain #strengthtrainingforwomen #strengthtrainingforrunners #muscularstrength #muscularsize #weighttraining #progressiveoverload #porgressiveoverloadtraining #workout #fitnesscoach #onlinefitnesscoach #onlinefitness

❌Myth: Working out every day is the only way to

❌Myth: Working out every day is the only way to reach your goals.

✅Fact: Adequate rest is equally as important as working out.

After years of overtraining, this is something that I wish I knew sooner. Truth is, when you work out every single day, your muscles don’t have enough time to recover, rebuild, and repair– all of which are necessary to:
✅Increase endurance
✅Improve strength
✅Increase muscle tone

Whether you’re an athlete or just trying to get in the best shape of your life, your body NEEDS rest!

I often suggest my clients take 1-3 rest days per week. While these days are designed to be a break from training, it doesn’t mean you can’t be active. These are great days to go for a long walk, hike, ride your bike, etc.

How many rest days do you take per week?

#workout #womenshealth #womensworkouts #womensfitness #fitness #womenshealthandfitness #restdays #restday #activerestday #activerestdays #trainingschedule #workoutsplit #hypertrophy #strength #endurance #onlinefitnesscoach #fitnesscoach

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