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InspirationIn the nursing profession, it is easy to find inspiration every shift. The work that nurses perform on a day to day basis is nothing short of a miracle. Not to mention that the majority of our nursing colleagues are wonderful, caring people that aid in finding that inspiration. I watch my coworkers every shift go above and beyond expectations to care for their patients. But, I want to tell you my story about the spark that influenced me to become a nurse… My Story - NanaI was fortunate enough to grow up around my great grandmother or “Nana” as I called her. Nana has and will always hold a very special place in my heart, maybe it was her charisma, sense of humor or stubbornness. Regardless it was undeniable to everyone around us that we had a special bond. Nana lived to be 110 years old, which allowed for many visits and lots of stories. Nana aged with grace and beauty. Strangers could never guess her age and were blown away when we would disclose the final number. Overall her health and memory were astonishing. Initially, my family and I lived in New Jersey, where Nana also resided. This resulted in almost weekly visits, family meals, and overnight sleepovers. During this time, there was one specific visit I remember quite vividly. At a very young age of 5, I witnessed Nana slip off a curb while getting the mail and immediately took action. I saw the blood pulsating out of Nana’s head as she lay there on the concrete lifeless. I ran inside to tell my mother what happened and picked up the landline and dialed 9-1-1. I was able to convey to the operator what happened and the address. Meanwhile, my mother ran outside to check on Nana and attempted to control the bleeding. The ambulance arrived and Nana was taken to the hospital. I was praised by everyone for doing such a good job with how I reacted to the situation. However, I remember being too distracted by my own thoughts to accept the praises. I was more worried about Nana and wondered if she was going to live. I just kept thinking there shouldn’t be all that blood coming from someone’s head and pondering if she still had any blood left in her body. Well, sure enough, that trait of stubbornness came into fact and Nana ended being okay after some sutures and a short hospital stay. When I was 7 years old we moved from New Jersey to Wisconsin which became home. However, our family would still make frequent visits out to New Jersey to visit family and to celebrate Nana’s birthday. Every year we would have a big celebration on July 11 for Nana to honor another year around the sun. It was miraculous to see all these people within the community show up every year to celebrate this amazing woman. Her birthday celebrations made the newspaper countless times and she was somewhat of a local celebrity in this small New Jersey town. Nana had been living with my grandma in my mother’s childhood home since her husband passed away at a young age. My grandma would care and look out for Nana, even though Nana was a very strong-willed woman and liked to promote her independence. Sadly, my grandma died in 2000, leaving my family with a tough decision, what do we do with Nana, who is 104 years old at this time. None of Nana’s three grandchildren lived in New Jersey anymore and they all knew if Nana was placed in a nursing home she would not live much longer. Plus that strong will and stubbornness were present, and Nana was refusing to go to a nursing home. Nana was adamant about dying in her own home. So after much research, the granddaughters decided to set up in-home hospice care. All of the caregivers were wonderful and came over various countries such as Poland to work. However eventually with time, the caregivers would want to return back to their families. Due to this and needing to give the caregivers a break my family made even more frequent visits to see Nana. The yearly birthday party celebrations continued of course. As Nana aged, her stubbornness became more predominant. It became quite a task to get her to eat and drink. This is where I stepped in and was able to get Nana to eat and drink adequate fluids. As I got older, I became more interested in helping Nana when we visited. Before I knew it I was feeding Nana every day, helping her to the bathroom, helping her bathe, and getting her dressed. My uncle and I also became Nana’s entertainers. She laughed up a storm at us all while giving us business. Even as the years went on Nana did not lose her sense of humor or wit. Lifelong Lessons LearnedWith Nana, I learned that a simple gesture such as holding her hand went a long way and provided lots of comfort. Sometimes we would just sit there in the silence with our hands intertwined. Other times she would tell me stories about growing up in the 1900s and I would tell her stories about my friends and sports as any middle schooler would. I grew very fond of aiding in Nana’s care and that is how I discovered my strong sense of compassion and empathy. During this process, I learned communication skills at a young age and how to convey myself. This journey with Nana ultimately led me to my career path of nursing. After Nana passed away in 2006, I longed for Nana and that connection, but I also longed for that caretaker role. As I entered high school in the school year of 2005-2006 I made up my mind that I wanted to pursue a career in nursing. I took as many classes as possible in high school geared towards the medical field. The majority of which I loved, especially the ones about the human body and soon found myself applying to the top nursing colleges in our area. If it wasn’t for Nana I honestly do not know if I would have found myself in the nursing profession. I probably would have listened to my father and pursued a career in business. Leading me to a career of unfulfillment and lack of purpose, as I truly believe nursing was my calling.

First and most importantly you need to go into exercise planning with a positive, open mindset. I always tell nurses, what you put into exercising is what you will get out of it. Having a positive mindset is half the battle, especially if you are stepping outside your comfort zone. You have to be willing and ready to make changes in your lifestyle to experience all the benefits of exercising. Consistency is key to maintaining an exercise plan. Stay flexible and do not get down on yourself. If you miss a workout shake it off, no one is perfect we are all human. Just do not let that one day turn into a week. Also do not get frustrated if your exercise plan is not working. One of the great things about exercising is that there are endless options and things to try. Exercises can be modified to all skill levels. When creating an exercise plan you need to consider a variety of factors that will impact your plan such as your schedule, what style of exercising you prefer, your current fitness level and where you will be performing your exercise. The important thing is to figure out what works best for you! Don't forget to write down your fitness goals and what you want to get out of it, make sure your goals are realistic and achievable! Another area to evaluate is what kind of fitness program you want to complete. Some examples of different programs include gym training programs, at home workouts, cardio workouts, strength programs, and circuit training programs. When designing your fitness plan ask yourself... do you have more energy in the morning or night? Do you prefer working out before or after your shift? Would you rather work out on your own, with a personal trainer or in a group/class setting? Where do you want to work out? At home? At a gym? How much time can you devote to exercising? Whether you can do an hour or 20 minutes every other day, find what works best for you and your schedule. Whatever your time commitment is, figuring out how to maximize your time is key for nurses. After answering these questions you can now begin building your exercise plan. Here is an example of how you can construct your own exercise plan... Begin by deciding what exercises you want to do. Unless you have been strength training for years, keep it simple when first starting off. Focus on the full body workouts. Start by doing your routine 2 to 3 times a week. Then as you feel comfortable increase to 3 to 4 times a week. The intention of the exercise plan is to work up to your ideal length and frequency over time to achieve your personal fitness goals. You can also look into expanding your exercise options as you start to master the basic movements. Begin by choosing 5 exercises from the categories below (again this is an example for people who do not have a lot of experience with working out). Target different muscle groups for your selected exercises such as quadriceps, hamstrings, abdomen, shoulders and biceps/triceps. Make sure to pick at least one exercise from each category when working out. Start off with 5 to 6 reps and repeat for 3 to 5 rounds for each exercise. Example Ideas (vary in skill level): *Some movements can be performed at bodyweight or with the barbell or dumbbell; Can do different variations of the movements for difficulty level Quadriceps: squats, goblet squat, overhead squat, lunges, step ups, box jumpsHamstrings: deadlifts, single leg deadlifts, good mornings, hip raises, lungesCore (abdomen): planks, side planks, Russian twists, hanging leg raises, hollow rocksShoulders/Chest (pushing movements): pushups, dips, incline DB press, push press, overhead pressBiceps/Triceps/Back (pull movements): pull ups, ring rows, DB rows, lat pull down, bicep curlsYou are not limited to these movements listed above. These are just a few examples to help get you thinking. Focus on good form and proper technique for the exercises. Do not compromise form for more reps or heavier weights, this is how injuries occur and will not benefit your body. Remember to always warm up before exercising and do not forget to throw in some cardio to your workouts. Some examples of warm up activities are biking, rowing, running, stairs, jump roping and burpees. I like to do something called EMOMs for warm ups. EMOM stands for every minute on the minute. So a 10 minute EMOM means, every minute, on the minute for 10 minutes you do a certain exercise. Then the remainder of the minute you rest after the reps are completed. An example is that for 10 minutes you do 10 burpees at the top of every even minute and then at the top of every odd minute you do 20 air squats. Begin when the timer says 0:00 with the 10 burpees and then at 1:00 minute perform the 20 air squats. Continue until the 10 minutes is reached. If you are more experienced in the fitness world try doing circuits, intervals or track workouts to challenge yourself. Here are some helpful tips for nurses to consider when making an exercise plan: In the nursing world it is extremely important to make exercising a priority on your days off.Find a place to exercise that is close to your home or work.Find a buddy to exercise with.Schedule your workout days; mark them in your planner or on a calendar.Do not go to the extremes, such as trying out the newest fad diet or exercising for 5 hours a day.Set realistic goals. Identify what you want to achieve and pursue it.Focus on your nutrition. Working in the fast paced environments in healthcare settings make it easy to want to grab the fast foods that are rich in fat, sodium and sugar. Try eating lean proteins, fresh fruits, and vegetables. Your body will thank you for this and will give you energy throughout your busy day.Learn portion control and drink lots of water.Eat a healthy breakfast every morning.Pack a healthy lunch or dinner for work.Bring healthy snacks to help fuel your body throughout your shift.Have a work life balance. Practice healthy relationships and get rid of the toxic ones. Make time in your schedule for leisure activities you enjoy and make time for friends and family.

Ever feel like you go to the gym and just go through the motions? Everyone goes through this. We all experience those emotions at some point with feeling like you are in a funk, stuck in a rut and just downright unmotivated. Sometimes we struggle with or lose focus on what our fitness goals are. We ultimately lose that excitement of going to the gym or working out. Nursing schedules also make this harder and near impossible to get into a routine. It's important to realize that it's not the end of the world. The key is to reflect on "why are you doing this?" Think long and hard about this. Feel it in your heart and soul to drive that motivation back. Try to remember that feeling you have after a hard work out and the endorphin rush. Sticking with a healthy lifestyle takes dedication, discipline and effort but will ultimately lead to an increase personal happiness and more energy for everything else in your life. I have learned through trial and error that if I do not go to the gym or work out before my shift it's just not going to happen. I like to think that after my long shifts I am going to be productive but that is usually not the case. Therefore I can't expect myself to work out after my shift, plus working out before my shift gives me energy for my day. Building healthy habits takes consistency and a positive mindset. Don't focus on all the things you can't do but celebrate all things you can do. If you find yourself losing motivation evaluate other aspects of your life to make sure your body is getting what it needs, such as sleep, hydration and nutrition. Are you sleeping at least 8 hours a night? Are you getting proper nutrition to fuel your body? Are you drinking enough water throughout your day? Another area to evaluate is your emotional health. Are you making time for leisure activities and time with friends? All of these things are extremely challenging in the nursing profession and are vitally important to be conscious of as a nurse. 5 Tips to Help Keep You Motivated Towards Your Fitness Goals1. Listen to motivational speakers or watch a motivational video.It sounds cheesy but it actually works! That inspiration and positivity rubs off on you! When you see other people busting their butts and working hard, it's difficult to not want to do the same. 2. Set small obtainable goals.This will help you feel like you are accomplishing something and help motivate you. By setting small, realistic goals it helps you achieve your big goals and aspirations. Write out your goals and mark them as you achieve them! Try creating a goal chart or tracking system for your fitness journey. Research shows that by tracking your progress you are more likely to succeed. Focus on one week at a time so you do not get overwhelmed. A journal or planner is a good way to track your progress. Mark what days you plan on working out to hold yourself accountable. This will also aid you in your preparation for the upcoming work week. The important thing is to set yourself up for success by adapting your life to obtaining your fitness goals. 3. Switch up your gym routine or try something new.It is very easy to get stuck in what's habitual, making it feel mundane. Trying something new is always a risk and pushes you outside your comfort zone, but that is often when great things happen. You might discover that you can do something you never even dreamed of doing. For example, I had always been a runner and never dreamed of being able to lift weights with a barbell. Now I am working on perfecting my powerlifting movements and doing Crossfit. This was a huge leap of faith for me and forced me to step outside my comfort zone but it was worth it and I love it. Each and every day is a challenge but that is the great thing about fitness. Fitness is versatile and can be modified to anyone's skill level. Its human nature to need variety and change to stay motivated. Try designing various exercise routines and methods of working out to challenge your body in different ways. Choose activities that you truly enjoy, it will give you something to look forward to. 4. Take time off.Sometimes you just need that. It's important to listen to your body especially if it's telling you that you need rest. Take a couple days off intentionally to recharge and refocus. 5. Surround yourself with people who have a positive mindset and attitude.Be around people who strive towards similar goals and healthy lifestyles. They can help you celebrate your triumphs and help pick you up when you struggle. Find a work out buddy to make things fun and to help hold yourself accountable. It's a lot harder to hit the snooze button or skip a work out if you are leaving a friend hanging. Sometimes the hardest part about working out is getting to the gym or getting started. It's also great to work out with people who will cheer you on and push you that extra bit. Bonus tipReward yourself for your good habits and for sticking with your fitness plan. I am not talking about with junk food, but rather try buying yourself a new work out outfit! It works in both ways as a reward and as motivation to work out with your new clothes. What helps you stay motivated to your fitness goals? Share ideas and comments to help others!

As nurses we are really good at taking care of others and educating patients on healthy lifestyles, but sometimes we forget to take care of ourselves. Exercise and nutrition go hand and hand when focusing on a healthy lifestyle. Let's talk about what exercise is... Exercise is any physical activity that works your body harder than your daily activities. Exercise does not require going to a gym and varies from person to person. Some examples of exercise are going for a walk, doing yoga, lifting weights, high-intensity interval training, running, biking, swimming and more! What's important is to figure out what works best for you! Do you have more energy in the morning, afternoon or night? Would you rather exercise in a group/class setting, with a personal trainer or on your own? Don't be afraid to step outside your comfort zone often great things happen then! Also, don't forget that there are endless ways to modify exercises and movements to all skill levels. Nutrition is key!What you eat matters; it is the fuel for your body during training and work. It is important to learn portion sizes for your nutrition! Pack your meals for your shifts... if you can't pack food, decide what you are going to get before going to the cafeteria and tell someone! By saying things out loud and to someone you are more likely to follow through with them. If you are worried about the crazy, inconsistent work schedule associated with nursing, make time to prep meals, especially before a stretch of multiple shifts. You can even meal prep for the entire week, which ends up saving you time in the long run! A couple of my favorite meal prep foods include chicken, fish, ground turkey, eggs, sweet potatoes, veggies (raw, steamed or grilled) and yogurt. Pack healthy, nutritious snacks for work.Snacks that are healthy and packed with protein will give you energy throughout your busy day and keep you full! Healthy snacks will also help you avoid that oo so tempting break room filled with treats! A couple of my favorite snacks are hard boiled eggs, sweet potatoes, veggies, protein bars, fruit, protein shakes, rice cakes and raw nuts. Protein shakes have saved me many times during long, busy shifts. Find a nursing buddy or just a buddy to hold each other accountable.Find someone you can workout with. This will help with accountability! You are more likely to workout when you schedule it with a friend and are less likely to cancel your workout. A friend or buddy can provide extra motivation on those tough days. When you workout with a buddy you are more likely to push harder and increase your intensity. Plus it makes things fun! You can also find a nursing buddy to avoid the breakroom with and remind each other to drink water. Water, water, water.Drinking water is one of the simplest ways to improve your health. Staying hydrated will help you feel full, and keep you going during your workouts and long days at work. Water helps with your performance during training and helps with blood flow to your organs. Make sure to drink water before, during and after workouts! Sick of plain water? Try infusing your water with fresh fruit! To give you an idea of how much water you should be consuming a day try this... drink half your body weight in ounces plus an additional 8 ounces for each 30 minutes of exercise. If you drink coffee or caffeine then drink an additional 8 ounces of water. Get into a routine.Develop a routine that works best for you and your schedule. With the constantly changing schedules, nurses have this can be hard. My schedule is always fluctuating, therefore, varying my workout times. However, I do prefer to workout in mornings, either early or mid-morning. I have found that working out in the morning increases my energy for the day and gets me mentally prepared for work. Also with exercising in the morning, it gets your metabolism going right away and keeps it burning all day! Getting started is the toughest part, but once you make exercising a habit, it's hard to miss a workout! It's okay to not workout every day.We are all human and have our days, just don't let that one day turn into multiple days or weeks. Plus your body needs recovery time, especially when starting out. Rest between training days is crucial and without adequate rest, the risk of injury increases significantly. Also don't be afraid to do some active recovery/stretching/ foam rolling on your rest days! What is key to nursing schedules is making exercise a priority on your days off of work! Set obtainable goals, such as weekly goals.Set smaller goals that lead you to your ultimate goal, making things more realistic and achievable! Make a plan and stick to it the best you can! I like to plan out my workout days and routines for the entire week, it helps me hold myself accountable. Don't forget to celebrate your achievements along the way! What you put into exercising is what you will get out of it.I have to remind myself of this frequently. I ultimately have control over my health and workout routine. I have no one else to blame but myself if I miss a morning at the gym or give in to the temptation of unhealthy foods. However, if I do slip up I do not allow myself to dwell on it and try to refocus on my goals. I also do not allow myself to overindulge if I have a good work out. The reward for a good hard workout should not be unhealthy food. You have to be in the right mindset and be willing to make a change in your lifestyle to experience all the benefits of fitness and healthy eating. Consistency is the key to that success. You have to commit to your training and nutrition just like you have committed yourself to nursing. Allow yourself to have a cheat meal once a week!It's important to give yourself a break from your normal disciplined eating. What's crucial is to keep yourself on track with your nutrition plan during all other meals. After all, everyone needs to treat themselves, whether it's sweet or salty! My weakness has always been chocolate. However, I have found healthy alternatives to some of the crappy foods I love to eat. These alternatives include Halo Top ice cream and Lenny and Larry's cookies. Again the key is portion control and moderation! Keep track of your progress!This is helpful in many ways! It allows you to keep track of your journey and see how far you have come. I especially like to look at my progress after a very trying day at the gym. It helps remind me that I'm on the right path and that I just have to grind through it! You will always have obstacles to overcome, focus on keeping a positive mindset. Keeping track of your growth also helps with accountability. By writing it down you are more likely to follow through with it! This could be meals, snacks, water intake, workouts, or all the above! I am by no means an expert in fitness and nutrition, I'm just a nurse who is passionate about healthy lifestyles and helping others.