Latest / Mocktail Minutes / Weight Loss for Shift Workers with Gaige Matthews

Transcript

Weight Loss for Shift Workers with Gaige Matthews · Mocktail Minutes

• 0:21
  Track 1: All right.
• 0:21
  Track 1: Hello everyone.
• 0:22
  Track 1: Welcome back to this week's episode of Mocktail Minutes.
• 0:25
  Track 1: This is Bailey,
• 0:26
  brianna_1_10-13-2023_143814: And this is Brianna.
• 0:28
  Track 1: and this week we have a special guest coming on.
• 0:30
  Track 1: Very excited to have her.
• 0:32
  Track 1: before we get to Gage our guest, she's gonna introduce herself.
• 0:35
  Track 1: We'll give our mocktails we're doing so today I am doing just ingredients.
• 0:41
  Track 1: They're like flavored water packets.
• 0:43
  Track 1: So this one's strawberry Limeade.
• 0:45
  Track 1: If you are a sonic person and like their limeades.
• 0:49
  Track 1: This is a great little substitute and it's made from like strawberry powder.
• 0:52
  Track 1: So we love the ingredients and just ingredients, products,
• 0:56
  brianna_1_10-13-2023_143814: I must be under a rock.
• 0:57
  brianna_1_10-13-2023_143814: 'cause I didn't know they had that.
• 0:58
  Track 1: Oh my gosh.
• 0:59
  Track 1: So I got it on their, they had like a 20% off on their birthday deal.
• 1:04
  Track 1: I ordered like eight different things that I don't know why I did, but they taste good.
• 1:09
  Track 1: So it's fine.
• 1:09
  brianna_1_10-13-2023_143814: Yeah, I missed it.
• 1:10
  brianna_1_10-13-2023_143814: I was dumb.
• 1:11
  brianna_1_10-13-2023_143814: I knew I should order
• 1:12
  Track 1: Mm-hmm.
• 1:12
  brianna_1_10-13-2023_143814: I'm drinking a recess.
• 1:13
  brianna_1_10-13-2023_143814: These It's not carbonated because I'm trying to drink less carbonation, whatever.
• 1:17
  brianna_1_10-13-2023_143814: Anyways, it's pretty good.
• 1:18
  brianna_1_10-13-2023_143814: This is the strawberry rose.
• 1:20
  brianna_1_10-13-2023_143814: I'm assuming it's just rose and not rose.
• 1:22
  brianna_1_10-13-2023_143814: 'cause there's not that little line above the E.
• 1:23
  Track 1: they have like a mojito flavor that I've seen and I've been wanting to get that, but I haven't pulled the trigger on that one.
• 1:30
  brianna_1_10-13-2023_143814: Yeah, it's good.
• 1:31
  brianna_1_10-13-2023_143814: I've had it.
• 1:32
  Track 1: Okay.
• 1:32
  brianna_1_10-13-2023_143814: Yeah.
• 1:39
  Track 1: I've never, did you say blue tea?
• 1:41
  gaige-matthews-_1_10-13-2023_153815: Yeah, I knew you guys were gonna ask me like, what it was, and I just looked on the package before and it literally just says like, blue tea.
• 1:47
  gaige-matthews-_1_10-13-2023_153815: It's actually from like Dubai but,
• 1:50
  Track 1: Interesting.
• 1:51
  Track 1: What?
• 1:51
  Track 1: Does it have like a, like a certain taste or is it kind of just tastes like regular tea.
• 1:56
  gaige-matthews-_1_10-13-2023_153815: it's just, it's honestly a little bit flowery.
• 1:59
  Track 1: Okay.
• 2:00
  gaige-matthews-_1_10-13-2023_153815: a good flowery though.
• 2:01
  brianna_1_10-13-2023_143814: I just imagine blueberries, but
• 2:03
  Track 1: Yeah, that's all Yes.
• 2:07
  Track 1: So welcome to Mocktail minutes, gage.
• 2:09
  Track 1: Do you wanna give our audience a little bit of an introduction about who you are, what you do, and we'll go from there?
• 2:17
  gaige-matthews-_1_10-13-2023_153815: Absolutely.
• 2:17
  gaige-matthews-_1_10-13-2023_153815: Thank you so much for me.
• 2:18
  gaige-matthews-_1_10-13-2023_153815: I'm super excited.
• 2:20
  gaige-matthews-_1_10-13-2023_153815: background, I have been a nurse for about three years.
• 2:24
  gaige-matthews-_1_10-13-2023_153815: I did a majority of my career at the bedside in the er and um, as a brand new nurse.
• 2:32
  gaige-matthews-_1_10-13-2023_153815: You see things that I don't think are normally supposed to see.
• 2:36
  gaige-matthews-_1_10-13-2023_153815: We see a lot of death.
• 2:38
  gaige-matthews-_1_10-13-2023_153815: We see a lot of trauma, accidents, all that type of stuff.
• 2:42
  gaige-matthews-_1_10-13-2023_153815: And then just on top of that, working 12 hour shifts, having to stay up all night sometimes, or, you know, my shift a lot of times was 11:00 AM to 11:00 PM or.
• 2:52
  gaige-matthews-_1_10-13-2023_153815: 1:00 PM to 1:00 AM just working kind of crazy hours
• 2:56
  Track 1: Yeah.
• 2:57
  gaige-matthews-_1_10-13-2023_153815: and seeing a lot of traumatic stuff.
• 3:00
  gaige-matthews-_1_10-13-2023_153815: I started coping in very unhealthy ways through food.
• 3:05
  gaige-matthews-_1_10-13-2023_153815: Sometimes oversleeping, a lot of binge watching tv, and that caused me to gain about 15 pounds, and I became pretty much the heaviest I'd ever been in my life.
• 3:18
  gaige-matthews-_1_10-13-2023_153815: On top of that, I just had horrible habits.
• 3:21
  gaige-matthews-_1_10-13-2023_153815: I wasn't eating well.
• 3:23
  gaige-matthews-_1_10-13-2023_153815: I mean, I was sleeping all the time.
• 3:25
  gaige-matthews-_1_10-13-2023_153815: I wasn't working out.
• 3:26
  gaige-matthews-_1_10-13-2023_153815: And I just got very frustrated and I, so I started looking for some type of program that I could do while working 12 hour shifts.
• 3:34
  gaige-matthews-_1_10-13-2023_153815: And I even hired a trainer that went okay, but he just didn't really understand like what I was going through or like why I couldn't work out on certain days of my shifts.
• 3:43
  gaige-matthews-_1_10-13-2023_153815: And so I just decided to make my own program.
• 3:48
  gaige-matthews-_1_10-13-2023_153815: Since then, it's called Trn.
• 3:50
  gaige-matthews-_1_10-13-2023_153815: Team Lifts for Nurses.
• 3:52
  gaige-matthews-_1_10-13-2023_153815: And there are about 300 nurses in the program so far, and on average, most people lose about 20 to 30 pounds.
• 4:00
  Track 1: so do you mainly focus on like the work workout side of things?
• 4:03
  Track 1: Do you go into nutrition at all, or like you kind of mentioned the stress piece of things as well.
• 4:09
  gaige-matthews-_1_10-13-2023_153815: Yeah.
• 4:10
  gaige-matthews-_1_10-13-2023_153815: three workouts a week.
• 4:12
  gaige-matthews-_1_10-13-2023_153815: Is what I really focus on.
• 4:14
  gaige-matthews-_1_10-13-2023_153815: And then for nutrition, we focus a lot on mindful eating, prioritizing protein, and make sure that we're eating within your overall goals, but not restricting and mainly focusing on Whole foods.
• 4:26
  Track 1: Mm-hmm.
• 4:27
  brianna_1_10-13-2023_143814: I love it.
• 4:28
  Track 1: Yeah.
• 4:28
  Track 1: And I liked how you mentioned like you've worked with a trainer before, but they just didn't understand and that was a big reason.
• 4:34
  Track 1: We asked you to come on because we've worked with shift workers through Metabolism Makeover, and yes, we can give all this advice to them.
• 4:44
  Track 1: Tell'em, oh, here, try this.
• 4:45
  Track 1: But I think it's hard to really put it in perspective when we have not worked a 12 hour shift before we haven't lived that life.
• 4:53
  Track 1: So that was like our main reason of asking you to come on today.
• 4:57
  gaige-matthews-_1_10-13-2023_153815: I had a when I was working with that trainer, I remember he at me one time because, To the gym after working your 12 hour shift.
• 5:05
  gaige-matthews-_1_10-13-2023_153815: And I wanna be like, dude, listen, you don't understand what goes on.
• 5:11
  gaige-matthews-_1_10-13-2023_153815: Like to me, working out is as much as a mental exercise added as it is a physical one.
• 5:18
  gaige-matthews-_1_10-13-2023_153815: Like when you are working out, if you really wanna see results, you've gotta make sure that you are bringing a lot of intensity.
• 5:25
  gaige-matthews-_1_10-13-2023_153815: You are really focusing on like my muscle connection.
• 5:28
  gaige-matthews-_1_10-13-2023_153815: Anybody can go to the gym and just fly through the workouts, but you're most likely not gonna see great results.
• 5:33
  Track 1: yeah.
• 5:34
  gaige-matthews-_1_10-13-2023_153815: I think that your mind needs to be fresh as well as your body whenever you go into the gym.
• 5:39
  brianna_1_10-13-2023_143814: Well, and then just the stress piece of it too.
• 5:41
  brianna_1_10-13-2023_143814: Like we talk with clients all the time about stress management and how important that is for your health, but also like your weight loss goals.
• 5:48
  brianna_1_10-13-2023_143814: If you're like always just like your cortisol is peaking throughout the day, you're not gonna be able to lose weight.
• 5:54
  brianna_1_10-13-2023_143814: And so yeah, coming off a really stressful 12 hour shift, the last thing you need to do is like go hit the gym really hard, like,
• 6:02
  gaige-matthews-_1_10-13-2023_153815: Yes, I.
• 6:07
  gaige-matthews-_1_10-13-2023_153815: You know, most, most shift workers, nurses work seven P to seven A or seven A to seven p.
• 6:14
  gaige-matthews-_1_10-13-2023_153815: So that means we're clocking in at 6:50 AM latest, and then from six 50 to seven 30, like you have to be mentally there.
• 6:27
  gaige-matthews-_1_10-13-2023_153815: And it's like, it's, it's not just like, Kind of flippant work.
• 6:31
  gaige-matthews-_1_10-13-2023_153815: Like it's, I, I remember the first time like taking report.
• 6:34
  gaige-matthews-_1_10-13-2023_153815: I remember being like 22 and taking report for the first time, and feeling like someone's life is in my hands.
• 6:41
  gaige-matthews-_1_10-13-2023_153815: for 12 hours.
• 6:43
  gaige-matthews-_1_10-13-2023_153815: Like you are so stressed for those 12 hours.
• 6:46
  gaige-matthews-_1_10-13-2023_153815: Yes.
• 6:46
  gaige-matthews-_1_10-13-2023_153815: The last thing you need to do is go to the gym, go home, take a shower, eat, chill, relax.
• 6:53
  Track 1: Mm-hmm.
• 6:54
  Track 1: So you've mentioned like you've had three over 300 nurses in your program currently.
• 6:59
  Track 1: Do you work with other types of shift workers or is it mainly nurses?
• 7:05
  gaige-matthews-_1_10-13-2023_153815: I would say 97% is nurses.
• 7:09
  gaige-matthews-_1_10-13-2023_153815: I do have like maybe some PAs, nurse practitioner I have a vet in there and then a military drill instructor.
• 7:18
  gaige-matthews-_1_10-13-2023_153815: But other than those like four or five kind of.
• 7:22
  gaige-matthews-_1_10-13-2023_153815: Outliers.
• 7:23
  gaige-matthews-_1_10-13-2023_153815: It's all nurses.
• 7:25
  Track 1: Okay, cool.
• 7:26
  Track 1: So you kind of started to get into, one of our questions was like, should shift workers be focusing on working out on work days?
• 7:36
  gaige-matthews-_1_10-13-2023_153815: I say absolutely no
• 7:39
  Track 1: Mm-hmm.
• 7:40
  gaige-matthews-_1_10-13-2023_153815: I like to say that magic happens on your days off as a nurse on a weight loss journey, right?
• 7:46
  gaige-matthews-_1_10-13-2023_153815: Because whenever you're working your 12 hour shift, like on your work days, Your hands are pretty much tied.
• 7:53
  gaige-matthews-_1_10-13-2023_153815: You have no idea what you're about to walk into when you walk into the hospital for your shift.
• 7:57
  gaige-matthews-_1_10-13-2023_153815: Sometimes it can be kind of chill.
• 8:00
  gaige-matthews-_1_10-13-2023_153815: That is almost never the case.
• 8:02
  gaige-matthews-_1_10-13-2023_153815: Most of the time you are gonna be slammed the entire time.
• 8:07
  gaige-matthews-_1_10-13-2023_153815: This is why like the magic needs to happen on your days off.
• 8:10
  gaige-matthews-_1_10-13-2023_153815: You know, you need to prepare that you might not get a lunch.
• 8:13
  gaige-matthews-_1_10-13-2023_153815: So let me make sure that I'm like packing some snacks for my shift tomorrow because I might not get a lunch, right?
• 8:20
  gaige-matthews-_1_10-13-2023_153815: I need to make sure that I am fitting the gym.
• 8:22
  gaige-matthews-_1_10-13-2023_153815: My days off or you know, maybe trading some TV time for going to get some steps outside and getting in the sun and just feeling better overall.
• 8:31
  Track 1: even with the no lunch piece of things.
• 8:34
  Track 1: So that's something that I've discussed with a few people as well because they're like, I just don't have time to get luncheon.
• 8:40
  Track 1: So what is your advice kind of around there for someone who All of a sudden like shift gets busy and now you don't have time for lunch, and now it turns into like the little hospital crackers all day long.
• 8:52
  gaige-matthews-_1_10-13-2023_153815: Yeah.
• 8:53
  gaige-matthews-_1_10-13-2023_153815: Prepare, prepare, prepare, anticipate that you might not be able to get a launch.
• 8:58
  gaige-matthews-_1_10-13-2023_153815: This is why, like I really encourage nurses to control the controllables.
• 9:03
  gaige-matthews-_1_10-13-2023_153815: You know, you can't control what happens at work, but we can control how we prepare.
• 9:08
  gaige-matthews-_1_10-13-2023_153815: Going into work and even before work.
• 9:10
  gaige-matthews-_1_10-13-2023_153815: So even if you can like eat something on the way to work, you know, maybe just eat, like, maybe drink a protein shake or something on the way to work.
• 9:20
  gaige-matthews-_1_10-13-2023_153815: Make sure you have like two to three snacks that you can pull out your pocket while you're charting or maybe while you are running into the supply closet.
• 9:30
  gaige-matthews-_1_10-13-2023_153815: Is it optimal?
• 9:31
  gaige-matthews-_1_10-13-2023_153815: No.
• 9:32
  gaige-matthews-_1_10-13-2023_153815: But it's better than absolutely nothing.
• 9:34
  gaige-matthews-_1_10-13-2023_153815: So if you're eating some type of breakfast, At least maybe two snacks and you get home and you can eat a meal.
• 9:41
  gaige-matthews-_1_10-13-2023_153815: That's gonna be way better than eating nothing all day and then getting home and then just binging whatever you can find in the pantry.
• 9:49
  brianna_1_10-13-2023_143814: Yeah.
• 9:49
  brianna_1_10-13-2023_143814: And like almost like stress eating, right?
• 9:51
  brianna_1_10-13-2023_143814: Because you've had such a stressful day and you're starving.
• 9:53
  brianna_1_10-13-2023_143814: 'cause you haven't
• 9:54
  gaige-matthews-_1_10-13-2023_153815: Yes, yes.
• 9:55
  brianna_1_10-13-2023_143814: like that you said like control what you can control and then also like, Not everything's going to be optimal.
• 10:01
  brianna_1_10-13-2023_143814: I think a lot of people get in their way.
• 10:03
  brianna_1_10-13-2023_143814: It's almost like I can't, I don't know what my day's gonna look like, so there's no point to plan and like we're just waiting for it to be like this perfect thing and stressing when we didn't get a lunch today.
• 10:14
  brianna_1_10-13-2023_143814: So I'm just gonna snack or not have anything.
• 10:16
  brianna_1_10-13-2023_143814: Or go to the vending machine when it's like, okay, we could've, we could've done a little better and a little better is better than nothing.
• 10:23
  gaige-matthews-_1_10-13-2023_153815: Absolutely.
• 10:23
  gaige-matthews-_1_10-13-2023_153815: Yeah.
• 10:24
  gaige-matthews-_1_10-13-2023_153815: It's not, it's not gonna be perfect.
• 10:26
  gaige-matthews-_1_10-13-2023_153815: It's never gonna be perfect, but like if you can anticipate it and then plan around it, planning around it is going to do.
• 10:34
  gaige-matthews-_1_10-13-2023_153815: So much more than getting there and then winging it.
• 10:37
  gaige-matthews-_1_10-13-2023_153815: And then, you know, say we don't eat breakfast or anything and we don't have any snacks, and then now it's two o'clock and you're in the thick of your day and it's time for your lunch.
• 10:46
  gaige-matthews-_1_10-13-2023_153815: And you're like, shoot, let me run down to the cafeteria.
• 10:49
  gaige-matthews-_1_10-13-2023_153815: Oh, all they have is fried chicken and mashed potatoes.
• 10:51
  gaige-matthews-_1_10-13-2023_153815: Like this is what I'm gonna eat today.
• 10:53
  gaige-matthews-_1_10-13-2023_153815: And then you now have 10 minutes to eat because you had to go down to the cafeteria and it's still not food that's like great for you.
• 11:00
  gaige-matthews-_1_10-13-2023_153815: And so, yeah.
• 11:02
  Track 1: and even thinking about the vending machine snacks or something like that, it's always so interesting to me because.
• 11:09
  Track 1: I mean, I've had a few comments made over people asking me, like me about like, you eat so many protein bars or, because I mean, a lot of times when they're seeing me eat a protein bar, it's because we're out out of routine.
• 11:20
  Track 1: I need something quick and easy.
• 11:22
  Track 1: But then it's like we're nervous to eat a protein bar with quality ingredients, but then we go to a vending machine to get a few bags of chips and kind of.
• 11:32
  Track 1: Like better ingredients wise, they're gonna keep us fuller for longer if we actually do something with protein.
• 11:38
  Track 1: And even thoughts around like healthy eating is more expensive.
• 11:42
  Track 1: I was just at the gas station and an RX bar compared to a bag of those small chips.
• 11:47
  Track 1: It was like a 30 cent difference.
• 11:48
  Track 1: I was like, I'd rather spend the 30 cents and get something with some protein and egg whites and the dates and almonds and all the other ingredients that are in it.
• 11:58
  brianna_1_10-13-2023_143814: Well, I think it's because when most people are going to the vending machine, it's like, I don't wanna say a last resort, but I feel like people are kind of just done.
• 12:07
  brianna_1_10-13-2023_143814: They're like, I'm hungry, I'm done.
• 12:08
  brianna_1_10-13-2023_143814: I'm getting a snack.
• 12:09
  brianna_1_10-13-2023_143814: And there's always, never really fantastic things in there, you know?
• 12:12
  brianna_1_10-13-2023_143814: So it's like that's what we're grabbing for.
• 12:15
  brianna_1_10-13-2023_143814: And like, you know, I'm a big cheerleader of like, Eat something, don't go starving.
• 12:21
  brianna_1_10-13-2023_143814: But if you're consistently just finding yourself, like reaching for something as a last resort, gotta start planning a little bit better because you're not working optimally when you're just like in that survival mode all the time.
• 12:31
  brianna_1_10-13-2023_143814: You know?
• 12:32
  Track 1: It is funny you say that too.
• 12:33
  Track 1: 'cause I had a friend, he works in construction and there was a vending machine.
• 12:37
  Track 1: The outside of it says like healthy eating, nutritious foods.
• 12:40
  Track 1: It has like fruits and vegetables all over it.
• 12:42
  Track 1: The actual vending machine had like sodas in it.
• 12:45
  Track 1: It was full of chips, full of honey buns, like nutty buddies.
• 12:49
  Track 1: And I'm like, He said, this is not dietician approved, is it?
• 12:53
  Track 1: I said, yeah, that vending machine's a little misleading,
• 12:56
  brianna_1_10-13-2023_143814: Misleading, we can do a little better.
• 12:58
  brianna_1_10-13-2023_143814: I wanna, I like that we're talking about food because this comes up all the time.
• 13:02
  brianna_1_10-13-2023_143814: So I get nurses who ask me like, you know, what should I do?
• 13:07
  brianna_1_10-13-2023_143814: Because my workday is so different than my off day.
• 13:09
  brianna_1_10-13-2023_143814: Should I be trying to be consistent or like How do my days off look different?
• 13:15
  brianna_1_10-13-2023_143814: Or how do my days at work look different than my days off?
• 13:17
  brianna_1_10-13-2023_143814: Does that make sense?
• 13:17
  brianna_1_10-13-2023_143814: Like eating wise?
• 13:19
  gaige-matthews-_1_10-13-2023_153815: So whenever you're at work, the main priority is like, okay, I hope I can get a lunch today, like, if we, if we can get a lunch today, like we're doing, we're doing great.
• 13:31
  gaige-matthews-_1_10-13-2023_153815: And it kind of goes back to like the controlling the controllables, like.
• 13:34
  gaige-matthews-_1_10-13-2023_153815: let's try to eat, even if you have to get up like 15 minutes early, like just kind of eat something before we start slamming caffeine.
• 13:42
  gaige-matthews-_1_10-13-2023_153815: That's a very big thing within nursing culture is a lot of coffees, a lot of energy drinks.
• 13:47
  gaige-matthews-_1_10-13-2023_153815: I personally don't have a problem with them.
• 13:49
  gaige-matthews-_1_10-13-2023_153815: Like try to go with the sugar free version, for the most part, and then try to eat something beforehand.
• 13:56
  gaige-matthews-_1_10-13-2023_153815: So we're not messing up our stomach.
• 13:58
  gaige-matthews-_1_10-13-2023_153815: Or anything like that, you know, try to eat a good lunch.
• 14:02
  gaige-matthews-_1_10-13-2023_153815: But kind of like I said before, that goes back to the magic happens on your days off.
• 14:06
  gaige-matthews-_1_10-13-2023_153815: But I always encourage nurses to meal prep twice a week, once, right before their shift, the day before their shift, and then um, after, because you know, the day before your shift, now those next three days are covered.
• 14:21
  gaige-matthews-_1_10-13-2023_153815: And then whenever your next day off, Then your days off are recovered.
• 14:26
  gaige-matthews-_1_10-13-2023_153815: So it's just this continuous cycle.
• 14:29
  Track 1: Do you have any go-to meal prep things that you like to do that are kind of on the quicker side?
• 14:34
  Track 1: Because I know that's also something that when we think of meal prep, everyone's like, I don't wanna spend four hours meal prepping, especially, I just worked 12 hours
• 14:43
  gaige-matthews-_1_10-13-2023_153815: Yeah, I think that's a common misconception that meal prepping has to take, you know, four or five hours.
• 14:51
  gaige-matthews-_1_10-13-2023_153815: I can meal prep for my husband and I and probably like.
• 14:56
  gaige-matthews-_1_10-13-2023_153815: 40 minutes and it is a little bit more time.
• 14:59
  gaige-matthews-_1_10-13-2023_153815: Like when you think about like, do I wanna cook for 40 minutes?
• 15:02
  gaige-matthews-_1_10-13-2023_153815: Well, no, but that 40 minutes is gonna set me up for the next three and a half days so that I can actually be more in line with, you know, my fitness goals.
• 15:11
  gaige-matthews-_1_10-13-2023_153815: Something that we cook, for years because it's so easy and it's so good.
• 15:16
  gaige-matthews-_1_10-13-2023_153815: It's just like lean grown Turkey and then we put taco seasoning in it.
• 15:21
  gaige-matthews-_1_10-13-2023_153815: And then, you know, I like to add in my peppers and onions.
• 15:25
  gaige-matthews-_1_10-13-2023_153815: I'll sometimes add in like some black beans, corn, cilantro, rice, maybe a little bit of lime and you know, all that takes again, maybe 40 minutes.
• 15:35
  gaige-matthews-_1_10-13-2023_153815: I can like go ahead and ration it out and it's good to go.
• 15:39
  Track 1: Yeah, that's a good one.
• 15:40
  Track 1: Always just keeping it simple.
• 15:42
  Track 1: Picking out that protein.
• 15:44
  Track 1: Even doing like a crockpot chicken.
• 15:46
  gaige-matthews-_1_10-13-2023_153815: Mm-hmm.
• 15:47
  Track 1: we've talked all the time about it doesn't have to be The big elaborate thing, like the four hours, just doing something to kind of help set you up for that week too, even if it's just the protein piece of it, because that's often what takes the longest to get done.
• 16:00
  gaige-matthews-_1_10-13-2023_153815: Yeah.
• 16:00
  gaige-matthews-_1_10-13-2023_153815: Yeah.
• 16:01
  Track 1: any like go-to snacks you like to have on hand?
• 16:04
  gaige-matthews-_1_10-13-2023_153815: I love Greek yogurt.
• 16:06
  gaige-matthews-_1_10-13-2023_153815: I could eat Greek yogurt all the time.
• 16:07
  gaige-matthews-_1_10-13-2023_153815: That's a super easy one.
• 16:09
  gaige-matthews-_1_10-13-2023_153815: Obviously like protein bars is a super easy one, or a protein shake.
• 16:14
  gaige-matthews-_1_10-13-2023_153815: Cottage cheese is a great one.
• 16:16
  gaige-matthews-_1_10-13-2023_153815: there's some high quality beef jerkys out there that are super easy.
• 16:20
  gaige-matthews-_1_10-13-2023_153815: You can keep in your pocket.
• 16:22
  gaige-matthews-_1_10-13-2023_153815: Tuna packets are another easy one.
• 16:25
  gaige-matthews-_1_10-13-2023_153815: Just kind of like grab and go.
• 16:26
  gaige-matthews-_1_10-13-2023_153815: You can make Turkey rollups with some maybe organic deli meat, things like that.
• 16:32
  Track 1: Okay.
• 16:33
  Track 1: Well on the topic of food still, so break room snacks.
• 16:38
  Track 1: That is one that I, so I had put up a question box where people submitted questions.
• 16:42
  Track 1: So that's where a lot of these questions have came from.
• 16:44
  Track 1: But like break room snacks, because at the hospital it's always like, you go into the break room, there's donuts, there's cupcakes, there's Halloween, candy, whatever it is.
• 16:55
  gaige-matthews-_1_10-13-2023_153815: Mm-hmm.
• 16:56
  gaige-matthews-_1_10-13-2023_153815: Yep.
• 16:56
  Track 1: So what are.
• 16:58
  Track 1: Yeah, to kind of like navigate that without also having to feel like really deprived or restricted.
• 17:05
  gaige-matthews-_1_10-13-2023_153815: Yeah.
• 17:05
  gaige-matthews-_1_10-13-2023_153815: Yeah.
• 17:06
  gaige-matthews-_1_10-13-2023_153815: What I'm always gonna say first is are you stressed or are you hungry?
• 17:11
  gaige-matthews-_1_10-13-2023_153815: 'cause a lot of the times we're, we're just stressed and we run into the break room because we need something like a water bottle.
• 17:18
  gaige-matthews-_1_10-13-2023_153815: And then all of a sudden it's like, oh, there's another cake here today.
• 17:22
  gaige-matthews-_1_10-13-2023_153815: Like, do I want this piece of cake?
• 17:24
  gaige-matthews-_1_10-13-2023_153815: So let's first ask ourselves, are you hungry or are you stressed?
• 17:27
  gaige-matthews-_1_10-13-2023_153815: Because if we're hungry, that's fine.
• 17:30
  gaige-matthews-_1_10-13-2023_153815: We need to eat.
• 17:31
  gaige-matthews-_1_10-13-2023_153815: But is the cake or the cookie, or the pizza or whatever going to be the thing that truly fuels our body well fills us up, all that good stuff.
• 17:40
  gaige-matthews-_1_10-13-2023_153815: So if you're hungry, let's eat one of the snacks that you brought first.
• 17:44
  gaige-matthews-_1_10-13-2023_153815: Let's do that first, and then I say walk out of the room completely, because chances are you're gonna walk out of the room, you're now gonna be satisfied and you can go on with your day.
• 17:54
  gaige-matthews-_1_10-13-2023_153815: if whatever you want, like whatever is there, you know, say it's a cupcake, like say that you really do want that cupcake.
• 18:00
  gaige-matthews-_1_10-13-2023_153815: Go back in, eat half, enjoy it, and then go back on your day.
• 18:05
  Track 1: Yeah, it's always like a simple way to do it, but I think we can tend to overthink the situation or where we will try to kind of have that walk away point, but it's like the whole time we're walking away, all we can think about is I can't have a cupcake.
• 18:19
  Track 1: I can't have a cupcake.
• 18:19
  Track 1: So of course it's going to be like on our mind, but just redirecting your thoughts like a little bit too.
• 18:26
  gaige-matthews-_1_10-13-2023_153815: Yeah.
• 18:26
  gaige-matthews-_1_10-13-2023_153815: Yeah.
• 18:26
  gaige-matthews-_1_10-13-2023_153815: And if, all we're kind of focusing on that in that moment, like, man, I.
• 18:30
  gaige-matthews-_1_10-13-2023_153815: Big man and one the cupcake.
• 18:31
  gaige-matthews-_1_10-13-2023_153815: Go back in and eat it.
• 18:32
  gaige-matthews-_1_10-13-2023_153815: Like so you can just forget about it.
• 18:34
  gaige-matthews-_1_10-13-2023_153815: Eat it, enjoy it while you're eating it.
• 18:36
  gaige-matthews-_1_10-13-2023_153815: It's food like there's no, I don't believe that there's good foods and bad foods.
• 18:41
  gaige-matthews-_1_10-13-2023_153815: I believe there are foods, foods that like fuel our body much better than others.
• 18:45
  gaige-matthews-_1_10-13-2023_153815: And science proofs that.
• 18:47
  gaige-matthews-_1_10-13-2023_153815: A cupcake is a food that doesn't really fuel our bodies well.
• 18:50
  gaige-matthews-_1_10-13-2023_153815: And that's okay, but it tastes good.
• 18:52
  gaige-matthews-_1_10-13-2023_153815: So it's okay to like, just eat the cupcake, and then we're gonna move on with our day.
• 18:57
  brianna_1_10-13-2023_143814: Yeah.
• 18:58
  brianna_1_10-13-2023_143814: And you're still gonna get something from it, right?
• 19:00
  brianna_1_10-13-2023_143814: Like, still gonna get some sort of like, you know I like that question though, that prompts like, am I stressed or am I hungry?
• 19:06
  brianna_1_10-13-2023_143814: Because I feel like just nursing in general, it's stress all day.
• 19:09
  brianna_1_10-13-2023_143814: It's a high stress job.
• 19:10
  brianna_1_10-13-2023_143814: That's what it is.
• 19:11
  brianna_1_10-13-2023_143814: So, What is like some tips for you that you give to people about like stress management and like how you can deal with stress, like on shift?
• 19:22
  gaige-matthews-_1_10-13-2023_153815: On shift.
• 19:23
  brianna_1_10-13-2023_143814: Well, I can also be off shift, but I feel like on shift could be helpful if you have any, if any.
• 19:28
  brianna_1_10-13-2023_143814: 'cause when I tell people is like, let's breathe, you know?
• 19:31
  gaige-matthews-_1_10-13-2023_153815: yeah.
• 19:32
  gaige-matthews-_1_10-13-2023_153815: On shift, ask for help.
• 19:35
  gaige-matthews-_1_10-13-2023_153815: You know, like rely there, there really is not a whole lot unfortunately that can be done whenever, like you're on shift and in the thick of it, I mean, there were some times that were like some, somebody's.
• 19:49
  gaige-matthews-_1_10-13-2023_153815: Like, oh my gosh, like somebody's life is in my hands.
• 19:53
  gaige-matthews-_1_10-13-2023_153815: I need help right now.
• 19:55
  gaige-matthews-_1_10-13-2023_153815: Like call that charge nurse and be like, I need you to get in this room, or I need somebody to cover my, this person is circling the drain.
• 20:04
  gaige-matthews-_1_10-13-2023_153815: Type of thing.
• 20:06
  gaige-matthews-_1_10-13-2023_153815: You know, ask for help.
• 20:07
  gaige-matthews-_1_10-13-2023_153815: don't ever, just like if a question pops in your mind, ask it.
• 20:12
  gaige-matthews-_1_10-13-2023_153815: Get somebody else is there.
• 20:13
  gaige-matthews-_1_10-13-2023_153815: If there's ever a doubt in your mind about a med that you're about to give, or skill you're about to do, somebody else in there that is more seasoned and that knows more than you do so that you can learn, have peace of mind and it's gonna be better for the patient overall.
• 20:30
  brianna_1_10-13-2023_143814: I like that.
• 20:30
  brianna_1_10-13-2023_143814: What about off shift?
• 20:32
  gaige-matthews-_1_10-13-2023_153815: Off shift.
• 20:33
  gaige-matthews-_1_10-13-2023_153815: Working out is just a huge.
• 20:36
  gaige-matthews-_1_10-13-2023_153815: Stress reliever for me.
• 20:38
  gaige-matthews-_1_10-13-2023_153815: And I think that if we can just get up and like, get our workout done kind of in the morning, it's gonna set the tone for the rest of the day.
• 20:48
  gaige-matthews-_1_10-13-2023_153815: Because I think as nurses, we we can get in the super unhealthy cycle where we have a super stressful three days, like you're completely overstimulated for three days, 12 hour shifts, you know, in a row.
• 21:03
  gaige-matthews-_1_10-13-2023_153815: And then for the next, our next four days off, or our next stretch off, however many days that may be, all we kind of wanna do is just like veg.
• 21:12
  gaige-matthews-_1_10-13-2023_153815: Like no one talk to me, let me watch tv.
• 21:17
  gaige-matthews-_1_10-13-2023_153815: And I think that a little bit of that is fine, but what.
• 21:21
  gaige-matthews-_1_10-13-2023_153815: It can do is I think that it can almost just wear our bodies down more.
• 21:25
  gaige-matthews-_1_10-13-2023_153815: If all we're doing for four days in a row is sitting on the couch and you know, just kind of watching tv, like laundry's gonna pile up.
• 21:34
  gaige-matthews-_1_10-13-2023_153815: You know, we're not really gonna have many healthy foods to eat.
• 21:38
  gaige-matthews-_1_10-13-2023_153815: We're gonna feel more tired.
• 21:39
  gaige-matthews-_1_10-13-2023_153815: So it sounds counterintuitive, but you know, if you really wanna have more energy and be more at peace overall, we need to get up and kind of make some things happen at the beginning of the day, but that's going to give you so much more energy.
• 21:53
  gaige-matthews-_1_10-13-2023_153815: You're gonna have, you're just gonna be more kind of like, In control of your life, so to speak.
• 21:58
  gaige-matthews-_1_10-13-2023_153815: You're gonna get more done around the house, gonna be able to actually cook your meals you know, be more on top of your health.
• 22:04
  gaige-matthews-_1_10-13-2023_153815: And I think that is what's gonna is that's gonna help you be a better nurse for your patients.
• 22:09
  gaige-matthews-_1_10-13-2023_153815: That's gonna help you be a better coworker.
• 22:12
  gaige-matthews-_1_10-13-2023_153815: You know, for all the other nurses that are there, that's what's gonna help you be a better wife, a better friend or daughter, you know, whatever it may be.
• 22:20
  Track 1: Mm-hmm.
• 22:21
  Track 1: Do you wanna talk more about like the motivation piece of things and maybe like, you might not be motivated to be honest.
• 22:28
  brianna_1_10-13-2023_143814: Yeah, probably not.
• 22:31
  gaige-matthews-_1_10-13-2023_153815: We, motivation is tough because motivation essentially is just an emotion.
• 22:37
  gaige-matthews-_1_10-13-2023_153815: You know, we, I always like to compare it to, I like to compare nursing, I like to compare fitness to nursing school a lot because nursing school is incredibly tough.
• 22:52
  gaige-matthews-_1_10-13-2023_153815: But all the nurses that went, you know, are in my program and are nurses.
• 22:57
  gaige-matthews-_1_10-13-2023_153815: You obviously went through nursing school, so if you can get through nursing school, you can do this too.
• 23:04
  gaige-matthews-_1_10-13-2023_153815: Like you can get into the best shape of your life too.
• 23:07
  gaige-matthews-_1_10-13-2023_153815: They're both hard, but they're different types of hearts.
• 23:11
  gaige-matthews-_1_10-13-2023_153815: They're different types of discipline, did you feel like studying whenever you were in nursing school?
• 23:16
  gaige-matthews-_1_10-13-2023_153815: Definitely not, Did you wanna get up and go to clinicals at four 30 in the morning?
• 23:22
  gaige-matthews-_1_10-13-2023_153815: Probably not.
• 23:23
  gaige-matthews-_1_10-13-2023_153815: But you were willing to?
• 23:25
  gaige-matthews-_1_10-13-2023_153815: Be very disciplined for a short period of time in order to have the long goal of, you know, being a nurse for the rest of your life for the next 60 years.
• 23:36
  gaige-matthews-_1_10-13-2023_153815: That's what I tell my clients whenever it comes to on a fitness journey.
• 23:40
  gaige-matthews-_1_10-13-2023_153815: Like, Hey, we are gonna have to buckle down for these next few months if you wanna hit, you know, these weight loss goals.
• 23:45
  gaige-matthews-_1_10-13-2023_153815: But if we can really buckle down and get it done, you're gonna be set forever because, Once we get the weight off, it's so much easier to manage while you're actually doing it.
• 23:56
  gaige-matthews-_1_10-13-2023_153815: Like I would say, you have to be like almost twice as disciplined, while you're trying to reach that goal, versus when you reach it, you can kind of let off the brakes a little bit because you are at the goal so you can enjoy it.
• 24:08
  Track 1: you have more of kind of that like metabolic flexibility, I would say, and how you mentioned like choosing your hard, I think it's a very good kind of quote, is just choosing what type of hard you want to be in.
• 24:21
  Track 1: I've made a reel before that, like talked about sometimes we have to be an adult and make dinner even though we don't want to.
• 24:27
  Track 1: So I think there's always going to be things in our life that we may not want to do.
• 24:31
  Track 1: We may not be motivated, but sometimes we just have to buck up and eat some vegetables or go get our workout in
• 24:39
  brianna_1_10-13-2023_143814: I want that on a shirt.
• 24:41
  gaige-matthews-_1_10-13-2023_153815: there was a.
• 24:42
  gaige-matthews-_1_10-13-2023_153815: Something that like motivates me a lot too, is there was a it was a family on TikTok.
• 24:48
  gaige-matthews-_1_10-13-2023_153815: They went completely viral and it was a mom, a dad and a little boy.
• 24:53
  gaige-matthews-_1_10-13-2023_153815: And the mom had cervical cancer.
• 24:55
  gaige-matthews-_1_10-13-2023_153815: Her name is Haley.
• 24:57
  gaige-matthews-_1_10-13-2023_153815: Have you guys heard of her by chance?
• 24:59
  Track 1: I don't know if I've seen hers.
• 25:01
  brianna_1_10-13-2023_143814: I don't
• 25:01
  gaige-matthews-_1_10-13-2023_153815: Well, they went like, they went viral and like people had been following her story.
• 25:07
  gaige-matthews-_1_10-13-2023_153815: And unfortunately it was terminal and she did end up passing away.
• 25:11
  gaige-matthews-_1_10-13-2023_153815: But at the funeral her husband spoke and he talked about five lessons that he learned from Haley while she was going through, And then eventually when she found out that there was nothing more they could do.
• 25:24
  gaige-matthews-_1_10-13-2023_153815: And their faith was very big in their life.
• 25:26
  gaige-matthews-_1_10-13-2023_153815: And the number one, they, number one thing they said was faith.
• 25:29
  gaige-matthews-_1_10-13-2023_153815: But the second thing they talked about after that, he said, you know, at her funeral after faith was health, he said that the number one thing Haley said she would do if she was healthy is she would be the biggest health nut that you've ever met in your life.
• 25:43
  gaige-matthews-_1_10-13-2023_153815: And like that, that just blew my mind of how much we take it for granted.
• 25:49
  gaige-matthews-_1_10-13-2023_153815: That was a woman in her early thirties, literally on her deathbed.
• 25:54
  gaige-matthews-_1_10-13-2023_153815: And she said if there was anything she could do, It been to take her health seriously.
• 25:58
  gaige-matthews-_1_10-13-2023_153815: And not to say that she didn't, but um, you know, if she had the chance, Sam was in a healthy body, the first thing she would do.
• 26:06
  brianna_1_10-13-2023_143814: Well, and I think it's just our culture too.
• 26:08
  brianna_1_10-13-2023_143814: we do take health and youth for granted.
• 26:11
  brianna_1_10-13-2023_143814: And then until we can't.
• 26:12
  brianna_1_10-13-2023_143814: Right.
• 26:13
  brianna_1_10-13-2023_143814: And then it's like, oh, you know, but I like how you said you kind of gotta just do it.
• 26:19
  brianna_1_10-13-2023_143814: Right.
• 26:19
  brianna_1_10-13-2023_143814: And I work with a lot of moms and I see this all the time, like, They are not prioritizing themselves.
• 26:26
  brianna_1_10-13-2023_143814: It's similar to like that nursing school, right?
• 26:28
  brianna_1_10-13-2023_143814: You did it.
• 26:28
  brianna_1_10-13-2023_143814: It was hard, but you did it.
• 26:29
  brianna_1_10-13-2023_143814: It was like a non-negotiable for you.
• 26:31
  brianna_1_10-13-2023_143814: I have to do this.
• 26:32
  brianna_1_10-13-2023_143814: There's no question about it.
• 26:34
  brianna_1_10-13-2023_143814: And that's how a lot of moms feel like with their kids and everything else.
• 26:37
  brianna_1_10-13-2023_143814: They're juggling their career, their home life, everything.
• 26:39
  brianna_1_10-13-2023_143814: Everything gets done except for them.
• 26:42
  brianna_1_10-13-2023_143814: And it's almost like we need to treat our goals, our how we wanna feel as that, like non-negotiable.
• 26:49
  brianna_1_10-13-2023_143814: Like this is something I have to do and I think it.
• 26:53
  brianna_1_10-13-2023_143814: It really changes when people start treating it like that.
• 26:55
  brianna_1_10-13-2023_143814: 'cause most times we'll do the hard step if there's like a goal, but we don't view our own goals as like a goal.
• 27:02
  brianna_1_10-13-2023_143814: We just don't look at it the same way.
• 27:04
  gaige-matthews-_1_10-13-2023_153815: Yeah.
• 27:05
  brianna_1_10-13-2023_143814: I think it'd be helpful.
• 27:06
  Track 1: Yeah.
• 27:06
  Track 1: What would you say are kind of non-negotiables you would set for shift workers to focus on?
• 27:12
  Track 1: could even separate if it's easier for like Working day versus non-working day.
• 27:17
  brianna_1_10-13-2023_143814: love our non-negotiables.
• 27:18
  Track 1: Yes,
• 27:18
  gaige-matthews-_1_10-13-2023_153815: Yes.
• 27:20
  gaige-matthews-_1_10-13-2023_153815: Non-negotiables.
• 27:22
  gaige-matthews-_1_10-13-2023_153815: Okay, non-negotiables.
• 27:23
  gaige-matthews-_1_10-13-2023_153815: Let's start with days off first.
• 27:26
  gaige-matthews-_1_10-13-2023_153815: Just walk.
• 27:27
  gaige-matthews-_1_10-13-2023_153815: Walking is one of the most underrated fat loss tools ever.
• 27:32
  gaige-matthews-_1_10-13-2023_153815: there's literally research that it can be just as helpful as like hit cardio in some instances, you know, like if you can like go take your dog for a walk.
• 27:43
  gaige-matthews-_1_10-13-2023_153815: Like that poor thing hadn't been walking forever.
• 27:45
  gaige-matthews-_1_10-13-2023_153815: Like you're on night shift.
• 27:50
  Track 1: Yeah.
• 27:50
  gaige-matthews-_1_10-13-2023_153815: have you.
• 27:51
  gaige-matthews-_1_10-13-2023_153815: So like get outside for a walk, listen to a podcast, clear your mind of just like do something that you just enjoy and have some physical activity because that's immediately just gonna boost your mood and like get you in just a better head.
• 28:07
  gaige-matthews-_1_10-13-2023_153815: Headspace, I think.
• 28:10
  gaige-matthews-_1_10-13-2023_153815: I I encourage working out at least three days a week on your off days.
• 28:15
  gaige-matthews-_1_10-13-2023_153815: make sure to bring like a lot of intensity, a lot of mindfulness, that's gonna make you feel a lot better.
• 28:21
  gaige-matthews-_1_10-13-2023_153815: And honestly, this one isn't as much fitness related, but like, just be around people that you love and that love you, you know, working.
• 28:30
  gaige-matthews-_1_10-13-2023_153815: Twelves.
• 28:31
  gaige-matthews-_1_10-13-2023_153815: And I don't know, you just see some horrific stuff.
• 28:34
  gaige-matthews-_1_10-13-2023_153815: And I think that it just reminds you to enjoy life, enjoy people for working days.
• 28:42
  gaige-matthews-_1_10-13-2023_153815: Man, non-negotiables.
• 28:44
  gaige-matthews-_1_10-13-2023_153815: Make it through.
• 28:46
  gaige-matthews-_1_10-13-2023_153815: sure.
• 28:47
  Track 1: survive the day.
• 28:48
  gaige-matthews-_1_10-13-2023_153815: Make sure your patients are alive.
• 28:51
  Track 1: Yes,
• 28:53
  gaige-matthews-_1_10-13-2023_153815: let's try
• 28:54
  brianna_1_10-13-2023_143814: Were trending the other way You.
• 28:57
  gaige-matthews-_1_10-13-2023_153815: and let's try to eat some lunch and then go team, let's make it happen.
• 29:02
  Track 1: Just survive on those days.
• 29:03
  Track 1: Other days you can thrive.
• 29:05
  gaige-matthews-_1_10-13-2023_153815: Exactly.
• 29:06
  gaige-matthews-_1_10-13-2023_153815: We're, yes, we thrive on or off days so that we can survive.
• 29:12
  Track 1: Yes.
• 29:13
  brianna_1_10-13-2023_143814: you bring like a good, refreshing perspective I feel like there's so much pressure on people, especially like you're a nurse, like you have a stressful job, you're like, schedule is stressful and like you just wanna do everything perfect the same day and you just get so down on yourself when you don't.
• 29:30
  brianna_1_10-13-2023_143814: And then we have you being like, listen, The magic is gonna happen on those off days.
• 29:35
  brianna_1_10-13-2023_143814: let everything just like ride a little bit, ride a little bit, you know, and it's like, okay, like I can do that, right?
• 29:41
  brianna_1_10-13-2023_143814: Like if I was a nurse, I'd be like, okay, I could try to get in some snacks and take some breaths during the day and like I can come home after work.
• 29:50
  brianna_1_10-13-2023_143814: I can do that, you know?
• 29:52
  gaige-matthews-_1_10-13-2023_153815: there's a lot of times I'm having pep talks with clients.
• 29:55
  gaige-matthews-_1_10-13-2023_153815: It's like, Hey, we gotta take a breath, Like, I'm like, zoom out, big picture.
• 30:00
  gaige-matthews-_1_10-13-2023_153815: It's gonna be fine.
• 30:02
  gaige-matthews-_1_10-13-2023_153815: like, let's make sure to cook a meal today and you're gonna do great tomorrow.
• 30:08
  brianna_1_10-13-2023_143814: Yeah, and I think the sunshine is important too, because it's true.
• 30:11
  brianna_1_10-13-2023_143814: When I was interning at the hospital, I felt like I was in a cave all day.
• 30:14
  brianna_1_10-13-2023_143814: Like I'd come out and I'd be like, oh.
• 30:18
  Track 1: Mm-hmm.
• 30:18
  brianna_1_10-13-2023_143814: The weather is I.
• 30:20
  gaige-matthews-_1_10-13-2023_153815: I love comparing the hospital to a casino.
• 30:23
  gaige-matthews-_1_10-13-2023_153815: You have no idea.
• 30:25
  gaige-matthews-_1_10-13-2023_153815: Like, it, it would just be the weirdest thing sometimes.
• 30:28
  gaige-matthews-_1_10-13-2023_153815: 'cause sometimes my shifts, like I said, they were at sometimes like 11:00 AM or you know, 1:00 PM So I'm going in when it's, be a beautiful day outside, like not a.
• 30:38
  gaige-matthews-_1_10-13-2023_153815: Cloud in the sky, and then I'm walking into work and it's like there's 35 people in the waiting room.
• 30:44
  gaige-matthews-_1_10-13-2023_153815: Like there's, you know, a cardiac arrest coming in.
• 30:48
  gaige-matthews-_1_10-13-2023_153815: You're walking into like a video game sometimes, like, you're like, this cannot be real life.
• 30:53
  gaige-matthews-_1_10-13-2023_153815: How is this like,
• 30:54
  brianna_1_10-13-2023_143814: It's so nice out there,
• 30:56
  gaige-matthews-_1_10-13-2023_153815: yes, it's, it's the weirdest thing.
• 30:58
  gaige-matthews-_1_10-13-2023_153815: It's the most odd thing ever.
• 31:00
  brianna_1_10-13-2023_143814: Yeah,
• 31:01
  Track 1: we've covered a lot of things.
• 31:03
  Track 1: I guess one last thing what's your advice around sleep?
• 31:07
  Track 1: Because sleep is a big thing, and I know, I mean, sleep is a big part of the weight loss, fat loss process as well.
• 31:15
  Track 1: So what are your thoughts around how do we get the sleep in
• 31:18
  gaige-matthews-_1_10-13-2023_153815: You know, this is gonna look a little bit different for everybody.
• 31:22
  gaige-matthews-_1_10-13-2023_153815: When you're on day shift is obviously like much easier.
• 31:25
  gaige-matthews-_1_10-13-2023_153815: So I'm gonna speak more to the night shift or like swing shift people.
• 31:30
  gaige-matthews-_1_10-13-2023_153815: what works for me may not be what works for someone else.
• 31:35
  gaige-matthews-_1_10-13-2023_153815: Like, there are some people that um, sleep all night and then they'll get up at like 6:00 AM so that they can take a nap during the day and then make sure to go in for their night shift and stay up all night.
• 31:45
  gaige-matthews-_1_10-13-2023_153815: That was not me, I was trying to stay up until like 3:00 AM so that I could sleep in until like noon and then I would be up for the next like 17, 18 hours.
• 31:56
  gaige-matthews-_1_10-13-2023_153815: Find what works for you.
• 31:59
  gaige-matthews-_1_10-13-2023_153815: Do research on like certain things, like if you need blackout curtains, get some blackout curtains.
• 32:05
  gaige-matthews-_1_10-13-2023_153815: If you need some melatonin, get some melatonin.
• 32:07
  gaige-matthews-_1_10-13-2023_153815: If you need an eye mask, you know, set your house at 67 degrees or whatever.
• 32:13
  gaige-matthews-_1_10-13-2023_153815: Do whatever you need to do that is going to be most optimal for you.
• 32:18
  gaige-matthews-_1_10-13-2023_153815: And the other thing I would say is just, try not to overthink it so much, you know, because essentially know it.
• 32:27
  gaige-matthews-_1_10-13-2023_153815: But night shift is literally just the opposite of day.
• 32:30
  gaige-matthews-_1_10-13-2023_153815: So whatever you would do during the day, flip that and just do it for night.
• 32:36
  brianna_1_10-13-2023_143814: I'm like solar powered, you know,
• 32:38
  gaige-matthews-_1_10-13-2023_153815: Yeah, most optimal one in the sun
• 32:46
  Track 1: Yeah.
• 32:46
  Track 1: And I think also getting like those happy lights, is that what they're called?
• 32:50
  Track 1: Those can be helpful for like circadian rhythm and when you don't ever get to see the sun to kind of mimic the sun a little bit.
• 32:58
  brianna_1_10-13-2023_143814: Yeah,
• 32:59
  gaige-matthews-_1_10-13-2023_153815: sure.
• 33:00
  brianna_1_10-13-2023_143814: maybe if you work on a floor where you can take like a little bit of a break, maybe just like pop outside for a second.
• 33:06
  gaige-matthews-_1_10-13-2023_153815: Yeah.
• 33:08
  brianna_1_10-13-2023_143814: It's so, it's so different.
• 33:09
  brianna_1_10-13-2023_143814: Like the dynamic in the hospital, like all the different floors, it's like a completely different environment.
• 33:14
  brianna_1_10-13-2023_143814: They're all struggling, like I will say that is a hard job, but it's just funny, like the different things
• 33:20
  gaige-matthews-_1_10-13-2023_153815: it's, it's hilarious.
• 33:22
  gaige-matthews-_1_10-13-2023_153815: Like I'm an er nurse through and through and it's kind of a known thing.
• 33:25
  gaige-matthews-_1_10-13-2023_153815: The ER nurses and I C U nurses.
• 33:28
  gaige-matthews-_1_10-13-2023_153815: Butt heads.
• 33:29
  gaige-matthews-_1_10-13-2023_153815: And so like we've all, we've all gotten in a fight on the phone.
• 33:33
  gaige-matthews-_1_10-13-2023_153815: Like every ER nurse has been in a fight with the I C U nurse and every ICU U nurse has been in a fight with an ER nurse.
• 33:40
  gaige-matthews-_1_10-13-2023_153815: It's, it's a mutual respect, but you know, like a, sometimes we, we need to know our place, respect.
• 33:46
  brianna_1_10-13-2023_143814: Yeah.
• 33:49
  brianna_1_10-13-2023_143814: It's so funny.
• 33:51
  Track 1: Okay.
• 33:51
  Track 1: I think this was good.
• 33:52
  Track 1: And I think our overall idea here was just to show you what you can do, because I mean, there are so many times where we just get in our own way because we see a barrier pop up and we're like, oh, yep, can't do that.
• 34:07
  Track 1: Or stuff that like Brianna and I will talk about and if that doesn't work for.
• 34:13
  Track 1: Your work or your life.
• 34:14
  Track 1: Cool.
• 34:15
  Track 1: What does work?
• 34:16
  Track 1: So I think that was kind of the main idea with talking about all these things, is just giving you that power back.
• 34:22
  brianna_1_10-13-2023_143814: Yeah, you don't have to mimic what someone else online is doing when their life looks completely different from
• 34:28
  Track 1: Mm-hmm.
• 34:29
  gaige-matthews-_1_10-13-2023_153815: yeah.
• 34:29
  gaige-matthews-_1_10-13-2023_153815: Yeah.
• 34:29
  gaige-matthews-_1_10-13-2023_153815: I mean there's like we, we've all seen the influencers where it's like, I've got such a busy day today, and it's like target.
• 34:37
  Track 1: Yeah.
• 34:40
  brianna_1_10-13-2023_143814: Make it real is hard, but it's not the same
• 34:46
  gaige-matthews-_1_10-13-2023_153815: Yeah, but like, for nurses, you know, working, you sometimes 3, 4, 12 hour shifts a week, like, that's not possible.
• 34:54
  gaige-matthews-_1_10-13-2023_153815: So just doing as much as you can, as optimally as possible, is what is gonna allow you to stay consistent.
• 35:00
  gaige-matthews-_1_10-13-2023_153815: You know, if you try to go to the gym six times a week, it's most likely not gonna happen, and then you're gonna get frustrated, stop.
• 35:08
  gaige-matthews-_1_10-13-2023_153815: And then the cycle's gonna repeat itself.
• 35:10
  gaige-matthews-_1_10-13-2023_153815: If you can consistently go three days a week on your off days, that three days a week is going to do substantially more than the six days for the two weeks that you were able to go.
• 35:22
  Track 1: Mm-hmm and you are living proof that it is possible to get the weight loss to reach your fitness goals, even when your schedule isn't ideal or you're having to work different shifts and everything.
• 35:35
  Track 1: So that's always nice too, to get it from someone who's actually like, lived through it.
• 35:40
  gaige-matthews-_1_10-13-2023_153815: Absolutely.
• 35:40
  gaige-matthews-_1_10-13-2023_153815: If I can do it, absolutely anyone can do it.
• 35:44
  gaige-matthews-_1_10-13-2023_153815: My entire heart, and that's why I made this program is to show other nurses that it is possible and you can do it with the right program in place.
• 35:54
  Track 1: do you wanna share a little bit more about what exactly your program is, what it entails, what's all included?
• 36:01
  gaige-matthews-_1_10-13-2023_153815: Yeah.
• 36:02
  gaige-matthews-_1_10-13-2023_153815: three per week.
• 36:05
  gaige-matthews-_1_10-13-2023_153815: I have a conversation with you beforehand about what your goals look like.
• 36:09
  gaige-matthews-_1_10-13-2023_153815: I primarily work with weight loss clients.
• 36:12
  gaige-matthews-_1_10-13-2023_153815: I would say like 90% of clients I work with are weight loss.
• 36:16
  gaige-matthews-_1_10-13-2023_153815: I will set up nutrition goals based off of whatever your fitness goals are.
• 36:21
  gaige-matthews-_1_10-13-2023_153815: And then I do biweekly check-ins, so I make sure that we are trending in the right direction.
• 36:27
  gaige-matthews-_1_10-13-2023_153815: You get a personal profile.
• 36:30
  gaige-matthews-_1_10-13-2023_153815: Also a v i P group with over 300 nurses in it.
• 36:34
  gaige-matthews-_1_10-13-2023_153815: So literally just nurses that are all doing the same thing and all in the same program in one place.
• 36:40
  gaige-matthews-_1_10-13-2023_153815: And then I also send out a midweek motivation video.
• 36:43
  gaige-matthews-_1_10-13-2023_153815: So I kind of sit down like this and do a motivational video at least once a week to kind of get you through your week.
• 36:50
  gaige-matthews-_1_10-13-2023_153815: And on top of all that daily messaging with me.
• 36:54
  Track 1: Wow.
• 36:55
  Track 1: That's awesome.
• 36:56
  Track 1: Sounds amazing.
• 36:57
  brianna_1_10-13-2023_143814: Yeah.
• 36:57
  brianna_1_10-13-2023_143814: Where can people find you?
• 36:59
  brianna_1_10-13-2023_143814: Like where can listeners look you up?
• 37:03
  gaige-matthews-_1_10-13-2023_153815: GA Matthews, and then G A i g E M a, TT H Ws.
• 37:09
  gaige-matthews-_1_10-13-2023_153815: if you're interested in coaching with me, just shoot me a dmm.
• 37:14
  brianna_1_10-13-2023_143814: Nice.
• 37:15
  Track 1: All right.
• 37:15
  Track 1: That sounds great.
• 37:17
  Track 1: Well, yeah, thank you so much for joining us today and giving out some great tips.
• 37:21
  Track 1: I know we have lots of shift workers that are very much going to appreciate this episode.
• 37:27
  brianna_1_10-13-2023_143814: Oh
• 37:27
  Track 1: I
• 37:28
  gaige-matthews-_1_10-13-2023_153815: Well, thank you so much for having me.
• 37:29
  gaige-matthews-_1_10-13-2023_153815: I've had a blast.
• 37:31
  Track 1: You're welcome.
• 37:32
  Track 1: Maybe we'll have to have you on again sometime.
• 37:35
  gaige-matthews-_1_10-13-2023_153815: Absolutely.
• 37:35
  gaige-matthews-_1_10-13-2023_153815: I'd love to.
• 37:36
  Track 1: Yes.
• 37:37
  Track 1: Well, alright everyone, we will talk to you guys next week and see you later.
• 37:43
  Track 1: Bye.
• 37:44
  brianna_1_10-13-2023_143814: Bye.