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Aker-Fit ADN, EMT-B

Nurse, Nutrition, Fitness and Lifestyle Coach

I'm a nurse helping licensed nurses build a healthy vibrant foundation for life.

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Aker-Fit is a ADN, EMT-B and specializes in Nurse, Nutrition, Fitness and Lifestyle Coach.

I believe that for nurses at least, life-work balance is a myth. But if you live the foundation of your life from a centered mindful place full of self compassion you can meet whatever life demands of you while remaining fully present to the things that mean the most to you. We build this foundation with four cornerstone habits. 

  1. Nutrition - diets are a short-term solution to a foundational issue. Learn what your body needs at any given time or season of your life by listening to your body's biofeedback mechanisms and reaching for what it's asking for not that craving that's distracting you. 
  2. Mindset- stop beating yourself up! Start having compassion for yourself not only your patients. Stop feeling guilty and attempting to control everything around you so you'll feel good about yourself. Stand in your power and be the strong, happy, healthy, vibrant men and women you were made to be. 
  3. Movement- too much of the wrong kind of exercise can actually sabotage your results. However generalized movement spaced throughout your days can re-energize you, balance your hormones, and help you destress after a tough shift or a code. We were made to move not sit in the chair slumped over our phones during down time. 
  4. Energy- believe it or not taking more breaks at work makes you more productive. Recovery days mixed in with your exercise helps you get stronger and faster in less time. You may think you're doing great on 4-6 hours sleep but you will be amazed how much better you feel, how much more energy you have for things that matter to you when you sleep longer and have a better quality sleep. 

Do you love being a nurse but you can't do it any longer due to the stress or chronic health issues? Are you tired of coming home after a long day of nursing drained mentally, physically, and emotionally? I was too!! But through a lot of trial and era I have a found a way to live a healthy, happy, vibrant, fulfilled life while still being a nurse. Now I have a mission to share that with other nurses and help them to become the human beings they long to be. 

 

Aker-Fit's Latest Activity

  1. If I was standing on stage in front of an audience of nurses and said something like this: raise your hand if you have been victim to a toxic environment, addicted to anything: i.e. alcohol, cigarettes, drugs, food, sugar, social media, gaming, or your phone, to name a few, depressed, lonely or, been fired for your lousy/threatening attitude; I would venture to say, most if not all of us would raise their hands including me. As a matter of fact, I just described the first 15 years of my nursing career. You may not all be overachievers like me but most of us have been subject to some of these things and they cause us to suffer in a myriad of ways that we are totally unaware of. If you are sick of dealing with depression, addiction, anxiety and other mental health issues, poor health, lack of sleep, chronic pain and multiple other physical ailments, relationship issues, feeling unfilled, unmotivated and or watching your dreams evaporate; that’s a list of the things I coach/write about so you are in the right place. Believe it or not, no matter where you are on that list the cause of all of those things is nearly universal for nurses and it’s called chronic stress. We must learn better ways of coping with stress or we will continue to lose ourselves in the quicksand that our lives and careers have become. I think most of us know that stress can be effective in our lives and we need a certain amount of it to live and grow happily. However, when stress becomes chronic, it’s no longer an effective tool in our lives. According to the American Psychological Association in an article titled Understanding Chronic Stress; "Chronic stress can occur in response to everyday stressors that are ignored or poorly managed, as well as to exposure to traumatic events. The consequences of chronic stress are serious, particularly as it contributes to anxiety and depression. People who suffer from depression and anxiety are at twice the risk for heart disease than people without these conditions. Additionally, research has shown that there is an association between both acute and chronic stress and a person's abuse of addictive substances." Before I get to my 5 ways to overcome chronic stress I want to give you an introduction to what we’re going to do with these 5 things. I love writing to you, my people, but I also want to coach you. This stuff saved my career and my life so I want to share it with others. Human beings learn in three ways: through our senses, by practicing it, and by repeating it to others. To put it my favorite way I learned in the military, see one, do one, teach one. Each one of these 5 solutions has a tool to help you incorporate it into your life. 1 - Habits are Magical Tools Habits are magical tools that help you get your brain on board with what you’re doing to improve your life and meet your goals. Before we start building new ones we need to find out the ones you already have by, preforming an inventory. Tool #1 Habit inventory- the best thing about habits is you don’t have to think about them but sometimes they get away from you and can be ineffective without you even being aware that you’re doing them. The inventory is a way to find out which habits you have and whether they are ineffective, effective or neutral, this is just an inventory, no judgment allowed. Part 2 Now that you know what habits you already have, you can start to make small changes a little at a time that will build up into amazing powerful routines. I like to start with the morning routine for two reasons: everything you do in the morning sets the tone for the rest of the day so if you win the morning you win the day! 2 - Control is a Natural Human Instinct Control is a natural human instinct but there are some things we have NO control over and trying to control them is contributing to your stress. This tool is an amazing way to learn to differentiate between things you can and cannot control and how to deal with both. 3 - Eating Affects You Physically and Mentally Eating affects you physically and mentally and the effects are not always positive. If you want to elevate your mood, think more clearly, be healthier or have more energy to do the things you want, upgrading your nutrition plan will move the needle in ways you never dreamed possible even if you consider yourself healthy. What you eat effects more than your weight. This tool will help you listen to what your body needs and act accordingly. Your body speaks to you in a form of biofeedback mechanisms. You can judge how to care for yourself by how you Sleep, if you’re constantly Hungry, what your Mood is, your Energy level and food Cravings. This tool is called the SHMEC scale. 4 - Movement and Exercise are Not the Same Movement and exercise are not the same things. They also do much more important things throughout your day than burn calories. We were built to move not to sit around all day except for the 1 hour you hit the gym for a workout. Consistent movement throughout the day makes us happier, clears our brains and balances our hormones. Having an active job counts as regular movement, such as floor nursing but movement is meant to be balanced, therefore you could be doing too much which can throw you off as well. I am not knocking exercise but we need to use it as a hormone balancer, not a calorie burner and that takes knowing what your body needs at all times. We will use the same tool as #3 for movement and exercise. 5 - Accountability and Integrity Accountability and integrity with the person you spend the most time with, yes, you. My hope is that now that you have read down to number five it has dawned on you that you can win over depression, fear, loneliness, not feeling good enough, your health, and anything else you feel is holding you back by making the choice to take action. This tool is one that I learned in early recovery from addiction. This is the evolved version since I have been using it for almost 20 years. It’s called the accountability mirror. It is designed to help you learn to be your own best friend, to trust yourself again, to show compassion to that amazing person in the reflection, and above all fall in love with the person in the mirror again or perhaps for the first time. Making changes in your life can be overwhelming but there is no need to do all of it at once. Small changes will help you feel better and start to pile up before you know it, creating an amazing lifestyle for a vibrant, healthy, fulfilled life. Going forward, each tool will be described and you will have daily activities available to you here.
  2. Does this sound familiar? You hear about this wonderful diet that will guarantee weight-loss, so you try it, only to gain even more weight back once you’ve lost it? Don’t feel bad. You are not alone. Just because a diet works for one person, does not mean that it will work for you. Diets are destined to fail, and it should come as no surprise. You want to live your life not be a slave to watching everything that goes in your mouth or spending hours working out while not achieving anything in particular. Here are the top 5 reasons why diets are not sustainable and 5 actionable steps you can take right now to fix each one 1 - People choose to use a diet to achieve a short-term goal That goal is usually to lose weight before an upcoming event. Diets are perceived from the onset as a temporary action used to obtain an immediate result. Once that result is achieved, the diet is stopped and old eating habits return. Instead of a short-term fix, discover what fuel your body needs for a long term healthy, vibrant life and stick with that. If you’re giving your body what it needs and make this the foundation of your life you naturally get healthier, happier and more vibrant in the process. Actionable step Start your day with protein and healthy fat such as eggs, and or bulletproof coffee. NO sugary carbs or starches for breakfast. 2 - The yo-yo diet If you found this page looking for another diet you are all too familiar with yo-yo dieting. You diet, hit that short-term goal, quit, gain the weight back, repeat. To quote Albert Einstein: “Insanity is doing the same thing over and over and expecting different results.” This repeated failure has massive negative effects on every part of you. Your mind goes crazy with negative self-berating thoughts that start with ‘I can’t’, ‘Why can’t I …’, ‘I’m just meant to be fat and unhealthy’, I’m starving and I’m depriving myself for nothing’. Your body has hormones that are screwed at this point and your fat burning ability is disappearing a little each time. Your emotional soul is sad, mad and frustrated. Actionable step Write this on a piece of paper verbatim and tape it on your bathroom mirror or your computer where you will read it at least daily. "To achieve something I've never achieved, I need to do things I've never or rarely done. I will start by showing myself compassion and love when I behave in ways that are in concordance with the way I am hard wired." 3 - You're trying to lose the wrong thing Indiscriminately losing weight without regards to your lean body mass is working against your natural rhythms. The more lean body mass you have the faster you can lose fat. Muscle also helps to regulate your hormones, you are able to move more and be more active, and you look and feel healthier. Actionable step Stick your phone in your pocket right after you put it in airplane mode or do not disturb and go for a walk when you are stressed, preferably outside and take in the fresh air. Look up while you are walking and smile at people you meet. Bonus points for speaking to them. 4 - Before even starting a diet, people believe that they will be depriving themselves of foods they love Entering into a program with this mindset clearly does not support success. This constant experience of deprivation will bring on food cravings that will be difficult to ignore. Instead of fighting your hard wiring you need tools to work with your brain and hormones so that you remain happy and satisfied while you are losing fat. Actionable step Pack a lunch box every day. Meals should consist mostly of protein and vegetables, yes, vegetables (remember those?), some healthy fat, and 1 small serving of starch. Stick with whole foods in their natural state. This brings me to the last reason why diets are not sustainable. 5 - They do not address hunger and cravings and how to handle them This is the number one reason why we quit the diet and we beat ourselves up for not have the willpower to succeed. Willpower and energy are finite resources that we need to regenerate throughout the day, so that you reach for the healthy alternatives instead of what you’re craving. Actionable step Challenge yourself to take breaks, especially when you feel yourself getting stressed or overwhelmed, be compassionate with yourself, go for a walk. If you sit at a desk all day, run up a flight of stairs or do some squats by your desk, get your blood pumping and thank me later. You get 2 steps for this one: pay attention to your sleep! If you average less than 7 hours a night start stretching it out 15 minutes at a time for a goal of 7-9 hours per night. Unfortunately for many individuals, diets only offer a short-term solution to a foundational problem. Food is fuel for the human body. Upgrading your fuel source to the most effective nutrition plan for you is the best approach to eating, in order to obtain fat loss, lean body mass retention and optimal health.
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