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@BecksLivesHealthy

Here’s how I kept my energy steady working night

Here’s how I kept my energy steady working night shifts—without living on coffee and sugar

☕️👩🏻‍⚕️

Let me share a story with you. Back in 2021, I found myself working night shift for the first time in almost a decade! It was definitely an adjustment after so many years on day shift. One of the biggest challenges? Figuring out how to fuel my body without relying on coffee and sugar. After a lot of trial and error, I found a rhythm that worked.

Here’s what worked for me:

1️⃣ Balanced Meals 🥙

I made sure each meal included protein, healthy fats, and slow-digesting carbs. This combo kept my blood sugar stable and helped prevent those dreaded energy dips.

Here are two examples of balanced meals I relied on:

- Meal 1: Grilled chicken, roasted sweet potatoes, and steamed broccoli drizzled with olive oil.
- Meal 2: Ground turkey with rice, sautéed zucchini, and avocado slices.

2️⃣ Hydration, Hydration, Hydration 💧

Staying hydrated was non-negotiable throughout my shifts. Sometimes I added electrolytes or even fruit to make it a little more exciting to drink!

3️⃣ Smart Snacking 🍎

I ditched the sugary snacks and focused on nutrient-dense options like nuts, Greek yogurt, or fruit. These kept me satisfied and fueled without a crash 💥

Night shifts are far from easy, but with the right strategies, you can power through without relying on endless coffee or sugary treats 👊🏻

Nurses— Feeling drained, stuck in unhealthy habits, or just plain uncomfortable in your scrubs? I get it—your job is tough, but your health doesn’t have to take a backseat.

It’s time for a change! 💪🏻

Comment “NURSE FREEBIE” below, and I’ll send you my FREE guide to help you thrive in your demanding career *and* crush your health goals.

Here’s what’s inside:

🏋️‍♀️ Workouts that fit your crazy schedule

🍽️ Night shift nutrition tips

🚀 3 simple habits to feel healthier and happier every day

#NightShiftLife #SteadyEnergy #HealthyLiving #WellnessTips #BalancedNutrition

Here’s how I help my clients lose fat and actual

Here’s how I help my clients lose fat and actually see results (without falling for the “get toned” hype):

💪🏻🩷

1️⃣ The scale isn’t the whole story

Fat loss is about more than a number. I help my clients focus on progress they can feel—like more energy, looser clothes, and building strength—because true transformation is more than just weight.

2️⃣ Mindset is more important than you think

Fat loss starts in your mind. We work on shifting from “all or nothing” to “one step at a time” so they can stay consistent and avoid guilt. Balance > burnout.

3️⃣ You don’t need perfection—you need consistency

No strict diets, no endless cardio. I guide my clients to build realistic habits they can actually stick to: balanced meals, effective workouts, and small, consistent wins.

Real results come from focusing on the right things—not falling for quick fixes or fitness fads.

My Black Friday coaching sale is *LIVE* now through November 30th! ✨💪🏻

>> If you’re ready to take the leap and make real progress toward your goals, this is your chance. Message me “BLACK FRIDAY” to lock in your spot before it’s gone! 👊🏻

#FatLossJourney #ConsistencyIsKey #MindsetMatters #HealthyHabits #ProgressNotPerfection

Surviving the holidays as a nurse working 12-hour

Surviving the holidays as a nurse working 12-hour shifts?

I get it! 🎄🙋🏻‍♀️

Between potlucks, work parties, and endless treats from families in the break room, it’s tough to stay on track. Here are some realistic tips to enjoy the season *without* feeling totally derailed:

✨Bring a Dish You Love: Make something tasty and balanced, like a protein-packed salad, a veggie tray with hummus, or a Greek yogurt-based dip with fruit. This way, you’ll have options that keep you fueled and satisfied! 👏🏻

✨Stick to the 80/20 Rule: Enjoy holiday treats, but focus on nutritious choices about 80% of the time. For example, bring a lean protein like turkey meatballs or a hearty quinoa salad to fill up, and then savor a few holiday sweets you really enjoy for that 20%.

✨Prioritize Protein: Look for the turkey, chicken, deviled eggs, or even shrimp cocktail at potlucks and parties. Protein keeps you fuller longer and helps curb those late-night cravings.

✨Pick Your Treats Mindfully: You don’t have to skip dessert! Just pick the treats that truly make you happy, whether that’s a slice of pumpkin pie or a cookie or two.

✨Stay Hydrated: Water is your friend, especially on long shifts. Staying hydrated helps with energy, digestion, and even curbing extra cravings.

✨Drop the All-or-Nothing Mindset: This season, it’s about balance. Enjoy the holidays without the pressure of perfection. Small, consistent efforts add up, and there’s room for both progress *and* holiday fun! 💯

My Black Friday coaching sale is LIVE now through November 30th! 💪🏻🌟

>> If you’re ready to take the leap and make real progress toward your goals, this is your chance. Message me “BLACK FRIDAY” to lock in your spot before it’s gone! 👊🏻

#holidaynutrition #holidaynutritiontips #healthylifestyle #nursecoach #onlinenutritioncoach #nutritiontips #nurselife #nursesofinstagram #proteinpacked

3 years ago, I hit one of the lowest points in my

3 years ago, I hit one of the lowest points in my life.

I was coming out of a toxic relationship that left me drained and 20 lbs heavier from chronic stress. My skin was breaking out like crazy, my dog Arbor had to go through emergency surgery, and then my sweet Leo was diagnosed with lymphoma. On top of all that, I was working 60-72 hour weeks in the ICU, completely burnt out and unrecognizable to myself.

Fast forward to today—I’m in the best mental place I’ve been in years. It’s taken time, hard work, and a lot of self-love to get here, but I finally feel like myself again.

If you’re in a tough season, just know things will get better. You’re stronger than you think, and your comeback story is just getting started 🩷

#healingjourney #wellnessjourney #healthyliving #healthylifestyle #selflovejourney #selflovetips

HOLIDAY GIFT GUIDE 2024 ✨🎁 Can you believe t

HOLIDAY GIFT GUIDE 2024 ✨🎁

Can you believe the holidays are already here? Where did 2024 go? I’ve put together my ultimate gift guide with picks for everyone on your list: fitness essentials, cozy home finds, and nursing shift must-haves! 🎄These are items I love or have on my wishlist ❤️

Swipe to explore:
✨ For the kitchen lovers
✨ Fitness favorites
✨ Workout wear must-haves
✨ Nursing shift essentials
✨ Homebody coziness

👉🏻Head to my stories or bio for the links to my gift guides 🥰🔗

#holidaygifts #holidaygiftguide #giftguide2024 #happyholidays #fitnessgifts #workoutgifts #kitchenmusthaves

I wish more people knew you don’t have to lea

I wish more people knew you don’t have to leave the gym drenched in sweat to see real results

💪🏻🥵💦👏🏻

For years, I thought the more exercises I did, the longer I worked out, or the sweatier I got, the faster I’d see progress. 😬 I used to think following a structured program with only 4-6 exercises per workout was too boring and wouldn’t get me the results I wanted. But I was wrong…

Now, I lift 4-5 days a week, focusing on 4-6 key movements per workout, and I’m in and out of the gym in 45 minutes to an hour instead of spending up to 2 hours there. 🙌🏻 My body changed when I stopped overdoing it and started focusing on what actually matters.

Here’s what to focus on instead:

✅ Consistency: Show up regularly by planning your workouts in advance. Each week, create a “Plan A” (your ideal workout days and times) and a “Plan B” (a backup option) to stay on track, even when life gets busy.

✅ Progressive Overload: Aim to increase your weights, reps, or sets slightly each week. For example, if you can lift 20 pounds for 10 reps on a dumbbell bench press this week, try for 12 reps next week or increase the weight to 22 pounds. Small adjustments keep your muscles growing over time.

✅ Protein & Nutrition: Make protein a priority in every meal to support muscle repair and growth. Aim for protein sources like chicken, Greek yogurt, or tofu post-workout and balance it with complex carbs (like sweet potatoes or whole grains) for sustained energy.

✅ Quality Movement: Choose movements that target major muscle groups, like squats, presses, and rows, and focus on performing each rep with control. Avoid rushing through sets. Controlled, steady reps ensure better muscle engagement and prevent injuries 👏🏻👏🏻

✅ Rest & Recovery: Give your muscles time to rebuild by taking at least one rest day between intense lifting sessions for each muscle group. Sleep 7-8 hours per night for optimal recovery and include active rest days (like walking or light stretching) to keep your body moving without overdoing it.

My Black Friday coaching sale is LIVE now through November 30th! ✨💪🏻 Message me “BLACK FRIDAY” to save your spot!

#gym#fitness#consistency#protein#workout#recovery

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