August 9, 2022

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A Nurse, a Pandemic, and a Success Story | Nerd Fitness

Meet Sarah, a member of Nerd Fitness Coaching who has one of many hardest jobs you possibly can have right this moment: a nurse in a hospital!

Want to know what’s unbelievable about Sarah?

During the hardest 12 months and a half of her profession, Sarah additionally managed to get wholesome and construct a physique she’s happy with!

If your first thought is “that’s totally bonkers,” welp, you’re not alone my buddy.

That was my preliminary response too!

I’m certain you’re excited to learn how Sarah achieved her unbelievable outcomes, all whereas combating the pandemic.

Let’s soar proper in!

How Sarah Found Success: 6 Lessons LearnedSarah before and after

#1) It’s Okay to “Respawn” as Many Times as You Need

NF Coaching was not Sarah’s first rodeo.

In the previous, Sarah had tried:

  • A gymnasium membership (that she by no means used): “I found it intimidating and didn’t know what to do when I was there. So I never ended up going.”
  • Fitness lessons: “I’d need to work extra hours and then I’d miss a class during the week. That would snowball into never going back.”
  • Hiring a private coach: “It felt like the trainers didn’t know how to adjust their programs to accommodate my needs (I’ve had major knee surgery and there are certain exercises my surgeon recommended modifying or avoiding), so it became intimidating and discouraging.”

Oh, and that’s to not point out all of the diets Sarah has tried!

“I’ve tried many alternative fad diets, monitoring all my meals consumption, meal supply companies, and so on.

But I had an all-or-nothing mentality with something nutrition-related. A single slip made me really feel like a whole failure. I’d then hand over and go proper again to my previous consuming habits.

I knew I wished to vary, however after years of stagnating I simply wasn’t certain if I might do it alone.”

Takeaway: Sarah (like many in our Online Coaching Program), tried to get in form time and time once more. But she by no means noticed any lasting progress.

While this may be extremely irritating (I’ve gone through this myself), if you end up relating, I would like you to know: it’s okay.

It’s completely regular and customary for us to take a number of makes an attempt (or extra) till one thing lastly clicks:

The necessary factor is to maintain making an attempt and to strive in another way.

As lengthy as we haven’t thrown within the towel utterly, progress can nonetheless be made.

#2) Sarah Decided to Put Her Oxygen Mask on First

Sarah before and after

Sarah is a nurse, so it’s not too shocking that she normally put others’ wants earlier than herself.

“Prior to NF Coaching, I prioritized work above the whole lot else – it led to lengthy hours, plenty of stress, and poor consuming habits (I’d eat each meal on the hospital I labored at, which meant takeout or cafeteria meals).

When I wasn’t on the hospital I used to be so burnt out from work that I felt like I didn’t have the power or time to do anything. So I might simply spend the time enjoying video video games to try to loosen up.

Work was my excuse for the whole lot – why I couldn’t get wholesome, why I used to be depressing, why I couldn’t spend time with pals, and so on.

Since I work in healthcare, I attempted to justify it because the larger good, as a result of I used to be serving to folks.

However, I’ve now realized that making the hassle to vary my habits and undertake a more healthy life-style truly remains to be serving to others. That’s as a result of right this moment I’ve far more power and resilience (each from a bodily and psychological standpoint).

This lets me do a greater job in all facets of my work and life.

Takeaway: Airlines all the time remind us that in an emergency, we have to put our oxygen masks on first, earlier than we begin serving to others.

Alf putting on an oxygen mask

Even if we wish to, we’re not going to assist anybody else if we’re busy suffocating!

Sarah realized this herself after years within the healthcare area.

She spent a lot time serving to others, she forgot to take care of herself!

So bear in mind: put your oxygen masks on first.

It isn’t being egocentric. As Sarah realized, it’s truly the most effective methods to assist others.

#3) Sarah Still Allows Herself Some Treats

Sarah before and after

Working in a hospital will be worrying.

So Sarah drinks a cup of espresso with a little bit scorching chocolate each time she goes to work.

I believe that is nice!

It offers Sarah one thing to sit up for on a worrying day.

Sarah explains:

“Ah sure, my morning espresso with scorching chocolate in it…hmmmm, so tasty.

That’s been my deal with all through the pandemic. It brings a little bit happiness and self-care to a busy day.

At first, I used to be apprehensive it was one thing I’d have to get rid of to comply with a nutritious diet, however my coach helped me understand little treats can nonetheless have their place

It’s an intentional determination and one thing I sit up for on my workdays.”

Takeaway: Healthy consuming doesn’t imply we get rid of each single deal with from our lives.

And no, we don’t have to attend for “cheat day” or no matter both. The time period “cheat day” implies we’re doing one thing flawed. Life is simply too dang quick.

If ingesting a little bit scorching chocolate makes us pleased, we should always do it!

As lengthy as we’ve the massive items in place (protein with most meals, plenty of veggies, and so on.) a each day deal with will be effective. Beneficial even.

Speaking of getting the massive items in place…

#4) Sarah Practices Meal Prep Sunday

Sarah before and after

“At the start of NF Coaching, we targeted on meal planning and prepping.

This has been actually profitable.

A little bit little bit of time on Sunday implies that it’s truly sooner and simpler for me to eat wholesome in the course of the week, versus grabbing take-out.

I’ll placed on a podcast and spend a little bit of time pre-chopping the whole lot and prepping containers which are straightforward to seize.

Some of my go-to meals embrace:

  • Scrambled eggs with ham and veggies for breakfast.
  • Vegetables with hummus and crackers for lunch.
  • A chunk of fruit or some protein (almonds) for a day snack.

I’m glad I began the follow of Meal Prep Sunday, as a result of it saves me a lot time.

Takeaway: Planning our subsequent meal will be tremendous useful when making an attempt to eat healthily.

A great way to go about that is cooking in bulk. That approach breakfast or lunch simply takes a microwave to “cook.”

Hand pressing microwave button

It works for Sarah and it works for me as well.

Here are some suggestions for meal prepping for the week.

#5) Sarah Decided It Was Time to Try Something New (by Changing Less)

Sarah before and after

When you ask Sarah what stunned her about NF Coaching, she responds with “How easy it was!”

Sarah continues:

“I all the time assumed it will be troublesome to reduce weight. That it will imply giving up all good meals and sacrificing my free time. That I’d simply need to endure by it.

But Coach Kerry actually targeted on working collectively to implement small modifications slowly over time, so it by no means felt like I used to be drastically altering something.

She helped present me how you can make the good issues simpler, and the much less desired issues tougher.

  • Easier like setting a reminder in my telephone for my exercises and meal prepping
  • Harder like shifting the junk meals to a much less seen place within the panty.

Looking again, these small issues have added up to an entire life-style change that I by no means would have thought attainable. Yet it felt pure and simple.”

Takeaway: When we begin a brand new behavior, in a approach we’re rewiring our brains.

Neurons lighting up a brain

We’re organising new actions and rewards, like feeling good after a quick exercise.

These kinds of issues take time.

That’s why we go sluggish in NF Coaching. We know if we alter the whole lot directly, it’s going to take some time for our brains to adapt to all the brand new habits.

That’s why folks usually burn out when doing Whole30 or trying some intense bootcamp.

But if we alter one factor at a time – like Sarah ultimately did – we permit the behavior to type correctly. Then we will soar into a brand new one and permit the method to repeat.

You’d be stunned simply how efficient this “one habit at a time” tempo will be.

It helped Sarah really feel like a brand new individual…throughout a freaking pandemic!

Sarah in her old pants that are too big

So for those who’ve had hassle getting in form prior to now, perhaps strive one thing totally different. Maybe strive much less.

#6) We Can All Use Some Help Now and Again

Sarah before and after

Sarah wanted assist prioritizing herself.

Luckily, a coach was in a position to present her how.

Sarah explains:

“I heard somebody as soon as say that one of the best funding you may make is in your self.

I actually assume that’s true after seeing the change teaching has made in my life over the previous 12 months.

We’ve made gradual however everlasting modifications that can final a lifetime, and that will not have occurred on my own.

To have that assist, and know that there was somebody who genuinely wished to see me succeed and would cheer me on after I was drained – was invaluable.

It’s additionally sparked an actual need to maintain altering and pushing myself, and that has prolonged into many different facets of my life.”

Oh, and regardless of Sarah prioritizing herself extra, she’s truly in a position to do a greater job at work too. Critical contemplating the instances we dwell in.

“One of essentially the most mind-blowing issues to me is that this all occurred as a healthcare employee throughout a pandemic.

The work was tougher than earlier than, and but life felt simpler.

Learning to deal with myself and put my well being first truly helped me get better from burnout at a time it ought to have been at its worst, and gave me the power to be there for others once they most wanted it.”

Takeaway: We can all use some assist from time to time.

Unless we’re some kind of self-sufficient hermit within the mountains, we’re going to want assist from others.

Cabin in the woods

If you will have deserted society, I’m impressed together with your means to remain updated on Nerd Fitness.

There’s no disgrace on this.

Like Sarah, we’d study that it truly permits us to assist others higher.

Want to Be Our Next Success Story? Put Yourself First!

If you’re taken with studying if our Online Coaching Program will help you right this moment, you possibly can converse with a member of our staff.

They’ll clarify the ins and outs of NF Coaching with out being all pushy and salesy (I hate all that).

It’ll simply be an trustworthy dialogue on how our program works and what to anticipate if you develop into a member.


If you wish to see for those who’re a great match for Nerd Fitness Coaching, you possibly can schedule a name proper right here:

With that my buddy, I’m out.

For the Rebellion!


PS: I wish to give a giant kudos to all our Rebels within the healthcare trade.

You’ve had a troublesome 18 months and many people wouldn’t be right here with out your exhausting work.

Thank you.


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