I know I have been MIA for a while, but I have been doing a lot of “me time” after the Arnold Sports Expo bikini competition. The prep for that competition was the longest and most intense I have done so far and I’d be lying if I said it didn’t take a toll on me! Over the last month I have been enjoying my time with my boyfriend and our furbabies– enjoying going out to dinner and cooking meals without weighing or measuring. I can honestly say I haven’t truly tracked my macros since the competition. I needed a break. I am also now focusing on my career. I have began studying (on a daily basis) to get my Certification in Critical Care Nursing, or my CCRN. My exam is scheduled for mid-May, so wish me luck!!
Anyway, enough about me! I have had many questions and emails regarding when I would eat my meals on night shift. I figured I would just address this question in a post. Continue reading
As a nurse, I am often away from home for long periods of time. With 12 hour shifts and going to the gym either before or after, I could be away from my house for 15 hours at a time. What do you do about planning meals around being away for 15 hours? As you know, I am a huge advocate for meal planning and prepping for the upcoming week. I prep all of my meals for the week either Sunday or Monday and have them ready to go in individual Tupperware containers. Well, during a 15 hour span, that is easily 3 meals and some snacks. I have been searching for a good solution to carrying all these meals and snacks for my shift. I’ve been through a variety of lunch boxes, plastic bags, brown bags, you name it. I was never able to find a carrier large enough to hold all my meals. Until a few months ago when I found Six Pack Fitness bags. Continue reading
Night shift and energy RARELY come hand in hand. In fact, many of my fellow shift workers and RNs are completely shocked when I tell them I work out 5-6 days per week regardless of working full time on night shift. Regardless, I make it work. The energy comes from within. You have to have focus and WANT to make it through. That is my advice for anyone that works a crazy schedule, yet want to continue to hit workouts on a consistent basis. You have to have REASON for what you do. You have to have GOALS. You have to think about the FUTURE you and how the outcome of hard work will OUTWEIGH the current feeling of tired.
I find it much easier to go to the gym before work. I have tried both before and after and I have found that, for me, I am wiped out by the end of my shift and going to work out right results in: a crappy feeling workout followed by the inability to fall asleep. A crappy workout and less sleep? No thanks.. Continue reading
Sleep. The hardest part of night shifts–or the lack there of rather. How do you take a body that is genetically programmed to get tired and sleep during the night hours and train it to sleep during the day hours? Continue reading
Night shifts can be detrimental to someone who is trying to maintain a healthy lifestyle. The sole fact that you are awake at night when your body naturally burns less energy puts you at risk for weight gain. Shift work is completely against human biology. Our natural circadian rhythms aide in metabolism. Metabolism slows down at night when your internal clock thinks that you should be sleeping. That isn’t even taking into consideration the horrible cravings for sweets and fats you have to fend off. It can be a challenge when the only food available after 10pm are fast food and vending machine junk. Continue reading
My name is Rachael.
I am an avid fitness lover and health fanatic. I am also a Registered Nurse. As a nurse, I am blessed with very impractical hours to live the healthy fit lifestyle as I would like. I have been working the dreaded night shift for two years now.
Night shift, or third shift, comes with awesome obstacles such as sleep deprivation, awkward food cravings, and boredom hunger. When I first began working nights, I tried “googling” tips and tricks to stay on the right path while working 12-hour shifts, but no such luck!
This is why I am here. I am here to share my personal experience and advice for any one that believe they are too busy for healthy choices and prove that staying fit and healthy is possible regardless of your schedule.
I cannot promise the cure all, but I hope to share with you healthy meal prep recipes, workouts, and advice that can help anyone with or without crazy schedules stay on the right track towards a healthier lifestyle