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@BecksLivesHealthy

Got a 3 or 4-day stretch of hospital shifts coming

Got a 3 or 4-day stretch of hospital shifts coming up? 👇🏻

No worries, I’ve got you!

Here are 3 things I focus on (and have my clients prioritize) before a long stretch of 12- hour shifts in a row:

1️⃣ Meal Prep & Plan Ahead: Hit the grocery store or order from Amazon Fresh. Having healthy meals prepped means no stress after a long shift, and you’ll avoid last-minute binge eating or take out 🥙

2️⃣ Schedule Your Workouts: Treat your workouts like appointments with yourself. Schedule them into your calendar around your nursing shifts. Use your work days as rest days from the gym.

3️⃣ Prioritize Sleep: Sleep is non-negotiable! Block off time to get those 7-9 hours so you’re recharged and ready to tackle every shift with focus and strength. 😴

>> COMMENT “NURSE FREEBIE”
if you’re a nurse who is wanting to making healthier changes…

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

✨Discover the secrets to actually stick to a workout routine without feeling burnt out

✨Nutrition hacks I’ve personally used to to stay consistent when “life” happens

✨3 habits that helped me reach my goals quicker

#NurseLife # #MealPrepGoals #FitnessForNurses #NurseCoach #NursesofIG

Balancing Long Nursing Shifts with Health & Fitnes

Balancing Long Nursing Shifts with Health & Fitness Goals: Common Misconceptions I Believed for Years

👩🏻‍⚕️🤯🩺

As a nurse, I get how challenging it can be to juggle long shifts, crazy schedules, and your health goals. For YEARS, I believed some myths that really slowed my progress. Let me break them down for you:

❌ Myth #1: You should be doing lots of cardio.

I thought I needed to spend hours doing cardio to stay fit. Cardio is great, but nurses (especially females) NEED to be lifting moderate to heavy weights. Our job is physically demanding, and strength training is crucial—not just for physique goals, but for resilience and injury prevention💪🏻

❌ Myth #2: You have to work out every day, even on days you work.

I used to feel guilty for not exercising on my shift days, thinking it would ruin my progress. Here’s the truth: You DON’T need to sacrifice precious recovery time after a long shift. An effective workout split with 3-4 strength sessions a week is ENOUGH to achieve your goals. And yes, it’s possible to crush your fitness journey on your off days!

❌ Myth #3: Eating healthy at work means salads and juices.

Healthy eating does NOT equal just salads and juices. Nurses, we need PROTEIN! Whether your goal is weight loss, muscle gain, or just surviving those 12-hour shifts, protein is essential. Pack meals with high-protein options to keep your energy up, stabilize blood sugar, and support recovery.

💬 Let’s change the narrative:Strength training, smart nutrition, and recovery can transform your health while thriving in your nursing career. Trust me—I’ve been there, and I’m here to help you do the same!

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

✨ Discover the secrets to actually stick to a workout routine without feeling burnt out

✨Nutrition hacks I’ve personally used to to stay consistent when “life” happens

✨3 habits that helped me reach my goals quicker

#NurseLife #FitnessGoals #StrengthTraining #HealthyNurse #healthyliving #nursecoach #onlinefitnesscoach #fitnesscoachfornurses #nursesofig

Nurse day off means it’s time to recharge! 🧘‍♀️✨

Spent the morning at @theofficiallove.life in El Segundo, and I could have easily stayed all day! 😍 Created by the founder of Whole Foods, this place is THE spot for all things health and wellness.

Kicked things off with a gym workout, followed by some self-care with the red light bed, cold plunge, and a relaxing sauna session. Wrapped it up by refueling with the most nutrient-packed and delicious meal! 💪🏻🥙

Whether you’re looking for a good workout or a place to seriously unwind, this is the perfect spot for a little self-care. 💆🏻‍♀️

What’s your favorite way to recharge?

#NurseDayOff #HealthAndWellness #recoveryiskey #postworkout #sauna #coldplunge #recharge #fitnesscoaching #gymworkout #selfcareday #lovelife #wellnesscoaching #wellnesslifestyle

Welcome! ✨ With some new faces around here, I w

Welcome! ✨

With some new faces around here, I wanted to take a moment to reintroduce myself and share what I offer!

I’m Becky—a certified personal trainer, nutrition coach, marathon runner, and a registered nurse with over 13 years of experience. 👩🏻‍⚕️💪🏻 I’ve also just started graduate school to become a Psychiatric Nurse Practitioner!

What began as a space to keep myself accountable for my health and fitness goals has evolved into so much more over the years.

Through years of trial and error, I’ve developed sustainable health and fitness strategies that truly work. Now, with my personal experience and professional expertise, I’m here to guide and support you on your own journey. 🫶🏻

Swipe to learn more about my @movewithstrength fitness and nutrition coaching! 🏋🏻‍♀️👟👉🏻

Thank you for being here and supporting my journey. 🩷 I’d love to learn more about YOU—drop a fun fact below! 👇🏻

#fitnesscoach #onlinefitnesscoach #onlinenutritioncoach #wellnesscoach #wellnessjourney #healthylifestyle #nursecoach #nurselifern #nursepractitionerinthemaking #wellnessthatworks #intropost

Only 2 spots left for online coaching this month!

Only 2 spots left for online coaching this month! Don’t miss out‼️

Comment “COACHING,” and I’ll send you the details!

Limited equipment but still want to crush your lower body workout? 🎧🩷

Grab a pair of dumbbells & a mini band— let’s go!🔥

Workout details👇🏻

- DB sumo squats - 12, 10, 8, 12

- Front foot elevated reverse lunge- 4x8-10 each

- DB RDLs 4x 10-12

- Band walks 3x 10- 12 each way

Reminder: You don’t need to do 10+ exercises in every workout to see results. Stick to the basics, master the fundamentals, and focus on getting stronger each week. Consistency and progressive overload are what drive progress—not endless variety. Pick a few key movements and commit to increasing your strength in them for 4-6 weeks 💪🏻

What workout do you want to see next? 👇🏻

#fitnessjourney #healthyhabits #gymmotivation #workoutmotivation #fitnesstips #legdayworkout #dumbbellonlyworkout #nursecoach

3 years ago, I was coming out of one of the hardes

3 years ago, I was coming out of one of the hardest years of my life. I ended a toxic relationship and was working 60 hours a week in the ICU during a pandemic. My mental and physical health were at their lowest, and I knew I had to make a change if I wanted to feel like myself again.

That’s when I committed to these 7 non-negotiables, and they transformed my fitness journey and my life → swipe to see how I built the body of my dreams 🩷💪🏻

🏋️‍♀️ Strength training 3-4x a week vs. 6-7 days a week: Focusing on quality over quantity gave me the strength and results I was looking for.

💫 Consistency > Perfection: Small, sustainable changes to my diet and exercise routine made all the difference over time. For example, I didn’t always have perfect workouts or meals, but I showed up consistently—even if that meant just getting a 20-minute workout in or choosing a 1% better option when eating out.

🧘🏻‍♀️ Sleep & Recovery: I aimed for 7-8 hours of quality sleep each night and didn’t compromise sleep for my workouts anymore.

🍳 Protein is key: I made sure to include a solid source of protein with every single meal. It kept me full at work and helped me recover from workouts.

👟 Daily Movement Outside of the Gym: Staying active outside the gym—whether it was walking with my dogs, stretching, or just moving more in general—helped me stay energized.

🥙 Balanced Meals: Instead of restricting, I focused on building balanced meals with protein, carbs, and healthy fats.

🧘🏼‍♀️ Healthy Mindset: Shifting my mindset from all-or-nothing thinking to actually enjoying the journey made all the difference. This was a big one with food.

Ready to break the cycle and finally feel energized, confident, and proud of your body?

Drop “COACHING” in the comments below👇🏻 Only 2 spots left for online coaching this month!

#fitnessmotivation #fitnesstips #workoutmotivation #healthyhabitsdaily #strongereveryday #onlinefitnesscoach #healthylifestyle #nursecoach

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