Nursing/ Shift work

[Foundation]

How about taking a couple of DB's into work?

Could knock out a few body parts then go to the gym for the more intense compound movements.

[Goddess78]

Never thought of that

mostly since i don't own any lol :wink: but that cold be rectified lol

I'm gonna see what happens with forcing myself to go my days off

- as few and far between as they may be - and if i don't think i'm getting the most of it i think then i'll get the DBs to come to work with me - i may get them just to have at home when i can't get to the gym - at least then i can do it at home :grin:

[drbarbie]

Question about the gym you belong. Does it have good equipment and a good atmosphere to workout?

First on the list would be to get a good nights(days) sleep. Also, I'd leave housework for later and make workouts first priority. IMO.

[drbarbie]

Also, I would just workout only on your days off. Work on work days only. Don't even try to work out on the days you work because a busy 12 hour work day is enough in and of itself. It would free the stress of worrying to get to the gym on work days altogether, leaving 2 days to workout free and clear. Then the cycle of 2 days on and 2 days off would prevail.

[teamfatboy]

I was thinking about it, and I'm inclined to agree with DrBarbie...in your profession, you really want to have your 'head in the job' when you're at work, so working on off-shift days is prudent.

So, if the gym's shut on your off-days, have you considered bodyweight exercises? Until I tried them, I wouldn't have thought a person could get a decent workout, but I was wrong :roll:

Doing a hi-rep, lo-weight routine, it's possible to get a good workout in...press-ups (close-grip for triceps, wide for chest), wall squats, tricep dips, lunges, and so on.

[Goddess78]

i was starting to think the same thing - funny part is that now i'm more motivated to go on my days off and less drained on my days that i'm working - i didn't feel guilty today for not going.

I do miss it when i don't go though - but i like the idea of doing stuff at home

i've got the room - we'll have to see how this weekend goes - on nights all weekend - well really i'm on nights all the time LOL i work straight nights usually :wink:

any more ideas as to what i can do at home?

[teamfatboy]

Assuming you've got zero equipment at home, you could try:

Quads: Squats - including wall squats (60s holds, knees at right angles)

Lunges - including walking lunges, reverse lunges (lunge forward, recover backward)

Hams: Flutter kicks (have a look at this page

Chest: Press-ups

Shoulders: get a good workout in press-ups

Triceps: Bench dips, close-grip press-ups

Biceps: um, thinking

Abs: Crunches, knee raises, prone and side bridge.

But if you've been training for a while and need some additional weights, you'd probably have to go quite high-reps.

Cardio: people seem to fall into two camps when it comes to cardio immediately before sleep - those who can handle it, and those who can't (it wakes them up, rather than wears them out). But, if cardio's something you could factor into your on-shift time, either before breakfast, or probably after work in your case as a health professional, then maybe that could help with your goals?

Hope that helps

[Goddess78]

Actually it really does :grin: Thank you very much - i've been thinking of trying to work (at the least) 30-40 min of cardio on my work days- there really isn't a reason i can't - other than LAZINESS!

I don't have anything at home other than a recumbant stationary bike (i hate it - it's a peice of shite!)

So i was thinking more a long the lines of running outside or something like that... :nod:

[drbarbie]

Exercising is like anything else. People do well when they work with time management. You must get it into your head and commit to reason. Would you rather not fit in clothes, look unhappily in the mirror, feel unhealthy or commit to working out around a busy schedule?

Train your mind as well as your body. Commit just 1 hour (not including prep or travel time) on your off days to a serious workout. Cardio is the easiest to do since all you need is a gym treadmill, elliptical or even the sidewalk. When I was there I got in the car on my days off and hiked a beach trail, walked the beach with ankle weights, had a exercise band around my neck and stopped here and there 15 reps of this or that. It has to be exciting or you will not do it, but it also is physical work and you have to overcome the thought of being tired, just for that 1 hour, then you may rest. Breaking it all down in a 24 hour day is really not much when you think about it.