Fit Nurse Night Shift Survival: My Top 7 Strategies

I am a night shift nurse....It. is. hard. I know how hard it is to stay fit and stay on track with your meal plan when you are tired and short on time. These days, most of us night shifters work 12 hour shifts, back-to-back and a lot of us are ALSO busy moms...So on top of the night shift, we are preparing family meals, doing laundry, and-oh yeah-maybe even sleeping a little.

Here are my top tips to stay in top shape during your work week:

1. Nap late, don't sleep in.

Did you know that a study showed nurses who nap the afternoon of their first shift as opposed to sleeping in the morning of are actually better adjusted and more well-rested? I find napping between 2-5 pm works best for me. Now, you may need to adjust this according to your kids' schedule of you are a parent. Maybe once a week your spouse can come home an hour early and make dinner so you can nap from 4-6...try your best to make an afternoon nap a priority for your first night on.

2. Plan ahead.

Pack up your workout clothes the morning of your first shift. Also, go ahead and have 3 days worth of uniforms washed, ironed and ready on hangers. Have your family meal plan ready with easy things to make or things you can prep ahead. I like to do breakfast for dinner one of my work nights...super easy! Also, I like to make tuna melts because I can make the tuna salad ahead of time...all I have to do is put the tuna on Ezekiel bread, add a slice of  cheese, and stick them in  the oven!

3. Work out in the morning.

I know you feel exhausted when you punch out. You can't fathom having the energy to work out. Just try it! I find I get a second wind about the time I start warming up! And I almost never make the time in the evening..it's too hard to focus on that when my family and dinner are vying for my attention.

4. Eat your own food.

Resist all the cookies, donuts and dips that litter the break room. I know it's hard! Try to steer clear of the break room as much as possible. Maybe you can eat your meal in a public area or in the cafeteria to avoid all the temptation. Eat the food you bring and try to eat it before you are starving so you will be less likely to down extra calories and carbs.

5. Sleep.

This is a tough one, especially for us busy mamas. We get distracted by all the other things we can do, like check Facebook, email, organize things, put away laundry, etc. But make sure you get at least six hours of sleep between shifts. It's key to maintaining your fitness, metabolism and to take safe care of your patients.

6. Try not to work more than 2 shifts in a row.

The more routinely you can keep your body on a day shift schedule, the quicker you will bounce back from night shift. Make sure you get a nap on your first day off!

7. Eat a meal before your post-nightshift workout.

Getting your blood sugar up a little and having some extra fuel will help you power through the fatigue that sets in after a long night shift. I usually try to eat about 1-2 hours before I am going to work out. If this is a busy time in your shift, save your simple/easy-to-eat snack or your Shakeology for this meal.

It is not easy to maintin a good routine and stay fit and healthy when you are a night shift nurse, but with these tips, I've been able to maintain my own workouts and nutrition and avoid the slippery slope of weight gain that is common for night shifters. Try them out yourself!

Maintaining YOU Like you Maintain your STUFF

Just a word of warning: this post will be hard for many to read. Proceed cautiously;)

How much do you pay for AC and heat every month? And last time it broke, how much was it to fix it?

What's your monthly car insurance bill?

Home insurance?

Okay now, what do you pay for your clothes, makeup, shampoo?

Think about it. Start doing the math in your head for how much it costs to maintain your stuff. And what about time...How long do you spend mowing your yard every week in the summer...or cleaning your home...or fixing your hair?

This is not meant to be a downer about your bills or your stuff: it is meant to be a wake-up call for you about where you place value. It has been said if you want to know a person, just go through their wallet (okay now that's a little old school but their email would suffice).

So we literally spend hundreds, and even thousands each year on maintaining stuff. Yes, these are important things that enable us to work, play and serve. Yes, they are important. BUT, now compare the stuff to the life you've been given. Life is eternal. It is the one way we can make our mark on the world and the generations coming after us. Our bodies will not live forever, but they are used here on Earth to make an impact and to leave a legacy. How will you spend your days?

It's hard to live out your purpose when you aren't happy with yourself. It's hard to give to others when you don't take care of yourself. It's even painful to say "yes" to opportunities when you just want to hide. When we trash our bodies by refusing to make activity a priority and consuming foods that tear our bodies down instead of building them up, we are not valuing our bodies. We are not demonstrating gratitude for this beautiful gift of life we've been given.

I'm not saying you can't go one day without exercise. Nor am I saying you can not enjoy good food and things you enjoy. What I AM saying is that it is time to examine whether your actions demonstrate gratitude and honor for the body and the life you have.

At the end of the day, it's a lifestyle of stewardship...We should strive to be good stewards of all God has given us from our time and money to our bodies and our talents.

Secret Sauce to Getting Skinny

There is a secret weapon to losing weight. It is deceptive and often forgotten. It will actually raise your scale number, but it sheds inches.

So what is it? Strength training! Many people think if they use weights, it will make them bulky. It isn’t true! It will build lean muscle mass. Here are some important things to understand about lean muscle mass:

1. You will likely gain weight when you begin incorporating strength training. Be happy about that because:

2. It burns more calories at rest. The more muscle you have, the higher your basal metabolic rate will be.

3. It replaces jiggle. Yes!

4. It prevents injury, especially if you are doing a lot of repetitive cardio.

5. You can do it at home with a pair of dumbbells or a sandbag.

6. It strengthens your bones.

Strength training is cheap and highly effective when done properly. It is also nice way to break up your workouts. Basic moves to work multiple, large muscles are very simple, but don’t let that deceive you. Here are pointers for weight training beginners:

1. Proper form is paramount to preventing injury and getting results. If a weight is too heavy to do 12-15 reps in a smooth, controlled motion, then decrease your weight. I suggest 5 pound weights for beginners. Some exercises need to be done with bodyweight at first until you master it and find it fairly easy, like squats.

2. Always engage your core, meaning tighten your abdominal and back muscles like you are preparing to take a punch in the stomach.

3. Keep your back flat: there shouldn’t be an arch in your lower back as you do strength training.

4. As a general rule, when squatting or lunging, never let your knee push over your toes. You want a 90 degree knee angle.

5. Joints that act as hinges in an exercise should be stationary. For example, in bicep curls, your elbow joint should be stationed comfortably by your side but not be moving up and down or side to side-the bicep muscle should be doing all the work, with bottom half of arm moving fluidly up and down only (not side to side).

Make sure you are incorporating AT LEAST three days of strength training into your workouts. You can certainly combine cardio and strength training. This is highly effective for fat loss!

Cheating Keeps You Committed

Say what?!?!

That's right. Cheating can help you stick to your nutrition and fitness plan, carrying you to the body you've always wanted. Research shows those who indulge intelligently actually have more success with weight loss. 

Here are some cheating tips to keep you committed:

1. Allow yourself about 50-100 calories of delightful cheating every day.

2. Choose creamy treats over crunchy treats-research says you will indulge less and feel more satisfied.

3. Get a high-priced entree. Yep. It actually makes you feel more happy and satisfied with your cheat meal!

4. Allow yourself some cheating through the weekend, just make sure you have your plan in place for extra calorie deficit through the week.

5. When you eat dairy, choose reasonable amounts of full fat dairy. Research shows those who consume full fat dairy are less likely to be obese.

6. When at a party, keep your plate in hand and don't clear it off-when you have a visual reminder (such as chocolate wrappers) you will consume less!

Moral of the story: Eat some of what you love and work hard to earn it!

Source: fitness magazine nov/dec 2014

Insanity Max 30

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~150 new moves

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~Tabata style workouts

~No equipment necessary

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Lemon Basil Mahi

Dinner tonight was last minute, but I wanted it to be healthy. We had some Mahi I had gotten on sale a while back in the freezer-so I thought tonight was the perfect night to thaw it and use it. This is super easy and low maintenance. 

Enjoy this Mediterranean twist!

Ingredients:

4 Mahi filets

1 bushy sprig of fresh basil, finely chopped

1/4 cup fresh lemon juice

1/3 cup EVOO

2 cloves garlic, minced

Sea Salt

Pepper

Instructions:

Mix basil, lemon juice, EVOO and garlic in bowl. Season with S&P to taste (about 1 tsp salt and 1/4-1/2 tsp pepper). Put filets in gallon zip lock bag and add oil mixture. Let sit at room temp for 30-45 minutes. Preheat grill. Turn heat to medium. Grill 4 minutes on each side beginning skin side up.

Protein: Is More Always Better?

It's widely thought that if you load up on protein, you will get more results from your fitness program. NOT necessarily true! Here are some guidelines to help you figure out how to use protein to your advantage!

1. Active women should eat 0.6-0.8 grams of protein for their bodyweight each day. 

If you weigh 150 pounds, that would be 90-120 grams of protein.

2. If you eat too much protein, it can be stored as fat just like all other extra calories.

3. Eating your protein throughout the day actually brings better muscle growth than lumping into one meal. Try to eat some of your total protein at each meal.

4. Make sure you consume 10-20 grams of protein within 30 minutes of exercise to repair and grow your muscles properly.


Protein-packed foods:
Breakfast:
-Greek yogurt
-Eggs
-Turkey bacon

Lunch
-Quinoa
-Tuna
-Grilled chicken breast

Supper:
-Salmon or Tilapia
-Grilled lean steak like flank or london broil
-Grilled or baked pork chops






Source: Fitness Magazine, Nov/Dec 2014 Meredith Corporation

Holiday Help

Hi everyone! I know that our favorite food holidays are imminent. They often throw people off the healthy track and derail goals. Now is the time to start thinking about how you will manage this most wonderful/food-packed time of year. 

1. Evaluate: Check your progress and where you are with your goals. Make some fresh goals with dates. Register for a January 5K or Half Marathon...Set a certain fitness goal like 10 regular push ups...something that will motivate you to continue working out through the holiday season.

2. Plan: Pick a program or workout calendar or make your own. Put it on your calendar.

3. Keep it Clean at home: When you are home, make a point to stick to your nutrition plan, Then you won't feel so guilty for enjoying some party treats!

4. Buy a new outfit! Go ahead and buy a party outfit. You will WANT to wear your cute new clothes and that requires waistline maintenance:)

5. Pinterest it up! Go ahead and search for some healthy holiday recipes that appeal to your palate and pin them to a board so you can refer to those when you are attending a party and want to take something tasty AND healthy.

The Holidays are such a happy time! Let's be a good example for our loved ones and take care of our bodies this Thanksgiving and Christmas!

My Kids Won't Eat That!

I get asked  over and over how I make clean eating work since we have three small children. These are some simple guidelines that I use to make it happen in our home:

1. Eat by example.

Make sure you are making healthy food choices in front of your kids, first and foremost. It may not seem like they care now, but they will do what you do eventually.

2. Set aside plain food.

When you are making that chicken recipe, don't add spices to all the pieces. Or leave the sauce off a few...we all know protein becomes exponentially more exciting with ketchup when you're a kid!!! So if you make some less seasoned portions of what you are already cooking, your kids will be more likely to eat it. Same goes for rice or quinoa, try to season it after it's cooked so you can serve it in a way that appeals to your kids.

3. Have a back up plan.

Okay, this is a hot topic among moms....to send the kid to bed hungry or not? It is up to you and your own parenting philosophy as to how you handle this, but here's what I do and what has worked well for us: as I am making dinner, I tell the kids what we are having. I usually put something I KNOW they will like on the plate (like fruit or nuts). If they try their food and truly don't like it, I will offer 2 options, but I make them wait until the rest of the family is done before I get up and make their alternative. Then I set a timer for 10 or 15 minutes and allow them that amount of time to finish their food. The alternatives we offer frequently are oatmeal or a sandwich.

I find my kids behave poorly when they are really hungry and our son actually wakes up at night nauseous if I do not make sure he gets enough evening calories. So I try to avoid "skipping" dinner for those reasons. Sometimes, the kids make a battle of it and get a very poor attitude...I will just say this: parenting is hard. Your kids and mine are different. You and I are different: you do what works best for your family.

4. Just keep swimming.

Changing eating habits is hard for adults. It takes a lot of discipline and self-control. It's hard for kids too! They don't understand all the "whys" like we do. So explain to them why you are cooking certain foods or why you no longer eat other foods. Tell them how you are taking care of your body so you can enjoy many days with them. Tell them how good you feel when you take care of your body. Every day will NOT be perfect. Just take it one meal at a time. If you have a really bad day, you are normal. Just start fresh the next day and try again.

Remember this is a lifestyle change and it needs to be a journey enjoyed over time. Your kids will emulate you and repeat your habits. So try to focus on doing well with this most of the time and let go of the times you don't get it "right." Make it fun and allow your kids choices as much as possible.

Snacking on a hike:)

I Don't Feel Like It!

We all have days when we are tired and worn out. Or maybe just simply don't feel like working out. That's how I felt this morning. The difference in people who are successful at meeting their fitness goals and those who lose their way time and time again is pushing through those times when they don't feel like it. 

If you are struggling with motivation the best thing you can do is reach out to someone that holds you accountable. If you don't have someone to hold you accountable, it's time to find someone. I love the challenge group format because it keeps me accountable day in and day out. The others in the group understand exactly what I'm going through. If you don't have a challenge group, consider joining one with me. Otherwise, find someone who has similar goals to yours and ask them to be your accountability partner. Facebook is a great tool for this-you might be surprised to see who else needs the same thing you do!

Some other great places to find motivation are to look at your before picture, search Pinterest for simple motivational quotes, visit your favorite fitness blog, or find a picture of your dream body and imagine yourself finally meeting that goal.

Sometimes when you're in a pattern of lacking motivation, it is time to switch things up. Maybe you need to find a new workout program or a new gym buddy. Maybe you would be motivated by a new meal plan. Have you always wanted to be a runner but just never started? Maybe now is the time. Maybe you want to complete an obstacle course race. Or what if you just want to make the strength gains? Goals can greatly influence your motivation!

Get creative and get yourself a plan. This will drive you to continue toward your fitness goals and keep progressing!

Welcome!

Hello and welcome to Zoe Cline Fitness!

I am a wife, mother of three and registered nurse. I am also passionate about fitness and wellness. I LOVE helping people make sustainable life change and meet their weight loss and fitness goals. Nothing is more rewarding than seeing someone transform their life!

Are you struggling with your self -image? I can relate. After three babies in just 5 years, my body was so different. I was overweight, tired and so down about myself. I decided to take matters into my own hands! I couldn't make it to the gym with my three small kids, so I got fit and lost almost 50 pounds at home. I'm now in the best shape of my life!

If you are overwhelmed at all the options out there, from Paleo to Vegan...from cross fit to zumba...from Atkins diet to the Zone diet...How do you know where to start? I'm here to make it easy for you. I offer

-Fitness programs
-Nutrition programs tailored to your needs
-Challenge groups that give you support, encouragement and accountability
-One on one coaching

You never even have to leave the comfort of your own home! I'm here for you. Are you ready? Email ZOECLINE@GMAIL.COM to get started on the best you today.

Pay Now or Pay Later

Take hold of the present. It is a gift. In my profession I’ve seen countless unsuspecting individuals suffer strokes, heart attacks and dramatic, dangerous, and sudden recognition of diabetes. We are no longer surprised by these things, but we should be! it is concerning to me the young ages at which people experience such health issues. Their effects last a lifetime. If survived, these things lead to a life of what you can and can’t do and what you can and can’t eat and pills that must be consumed. In fact, its statistically likely that you either have a family member or friend/acquaintance in this very predicament.

What you eat and how you live greatly determines your risk for chronic disease. What you do now determines your future quality of life. It is never too late to begin your life-changing journey to wellness!

Let us translate this to dollars. I’m going to be transparent so you can see how this really looks:

We used to spend $400 per month on groceries to feed a family of 4 (two small children). We now spend $550 per month on groceries to feed a family of 5 (3 small children/including one bottomless pit!). That’s reality. We made our health and wellness a higher priority. So what’s the alternative?

The average heart attack costs $1 million for one person. Swallow this: the average after-insurance-out-of-pocket cost of diabetes ( not counting any other care) per year per person is $7,900!!! That is $658 dollars out of pocket every month just for diabetes care alone.

I’m not trying to scare you as much as open your eyes. It is a MYTH that you can’t afford to eat healthy. The truth is: you cannot afford NOT to eat healthy. It is well worth the sacrifice.

Can you eat out less? Have a movie night at home instead of going to the theater? Get unlimited Netflix and turn off the satellite? Cancel that magazine subscription you never have time to read anyway? You weigh the cost and then decide what it will take. Do the best you can with what you have. If you just CAN’T up your grocery budget, figure out how you can buy more wisely with the money you have. Get active. Drink water. Get sunshine, and keep changing the little things you can! Next time you get a raise, why not use that money to invest in your health?

My challenge today is this: count the cost. The cost of eating well now versus the cost of a lifetime of disease…what’s your choice?

Sources:

http://www.cbsnews.com/8301-505146_162-39940799/how-much-would-a-heart-attack-cost-you/

http://www.diabetes.org/advocate/resources/cost-of-diabetes.html