In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Alana Nel (Coach Nel) continue their Shift Work Series, diving into how night shift workers and those with irregular schedules can maintain a consistent and effective training routine.Building on Part One (focused on nutrition and sleep for shift workers), this conversation highlights practical ways to adjust your workouts, manage stress, and prioritize recovery when your routine doesn’t fit the typical 9-to-5 mold. From navigating periodization to determining the best time to train around your shifts.They also discuss the impact of shift work on mental health, digestion, and cardiovascular health, sharing how to listen to your body and track key health markers like blood pressure, skin health, and signs of burnout or overtraining.If you're a nurse, first responder, hospital worker, or any nightwalker, you know the balancing act trying to stay active, and awake and alert during your job. This episode will help any shirt worker stay strong, healthy, and resilient, and prevent burning out.What You’ll Learn in This Episode:00:00 Introduction and Welcome00:30 Recap of Part One: Nutrition for Shift Workers01:40 Cringey Fitness Terms and Misconceptions Debunked06:51 Stress, Recovery, and Maintaining Homeostasis09:11 The Power of Consistency and Small Wins13:57 Periodization Strategies for Shift Workers20:21 Best Times to Train During Night Shifts24:24 Why Low-Intensity Steady-State (LISS) Cardio Matters25:20 What Exactly Is LISS Cardio?26:26 How to Calculate Your Ideal Heart Rate for Cardio27:21 Incorporating Cardio Without Overtraining28:35 Balancing Fitness Goals with Shift Work Realities31:11 How to Design a Flexible 3-Day Workout Split39:20 Monitoring Health and Progress Holistically39:50 Recognizing Signs of Physical and Mental Stress42:13 The Gut-Skin Connection: Digestion and Skin Health46:09 Cardiovascular Health: Tracking Blood Pressure48:47 Substance Use, Sleep Aids, and Lifestyle Awareness49:55 Final Thoughts and Support ResourcesLinks Mentioned:Episode 18: Shift Work Part 1: How to setup your diet for Night ShiftEpisode 17: Are Full Body Workouts the most underrated workout split?Join Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on InstagramIf you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Protein powder⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for your protein goalsThe most explosive ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠pre-workout⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for before your workoutThe juiciest ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠amino acids⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for during your workout

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