Growing up, much of my life revolved around sports. I was a gymnast for 17 years and did competitive cheerleading, swimming, and diving. In college, I did an occasional 15-minute abs workout or a 10-day challenge to get the “perfect glutes,” but I was never consistent with a routine.
When I graduated nursing school at 26, I eventually started night shifts, worked in the emergency room, and began traveling on nursing assignments too. It was hard to adjust to my new schedule and I had no energy or motivation to work out. I was also too tired to cook, so I relied on fast food, vending machines, and the hospital cafeteria which offered fried options like chicken nuggets, burgers, and French fries.
I poured my energy into work and personal relationships, and always had an excuse why I couldn’t put effort into my own well-being. I didn’t necessarily realize it at the time, but over the next eight years, I fell into an unhealthy pattern of never prioritizing myself.
In January 2024, while on a nursing assignment, I decided enough was enough.
I was alone and had nothing else to do aside from work, so I committed to working out.
At the time, I was 210 pounds, which was the heaviest I had ever been, so my initial goal was to lose weight. I wasn’t sure where to begin, so I followed personal trainer and nutrition specialist MaKayla Kim Thomas (you may know her as Makayla Thomas Fit on Instagram) and joined her 13-week workout plan, which focused on HIIT-style, full-body workouts and lightweight resistance training. The program was five days a week and provided gym workouts as well as at-home modifications, which I appreciated depending on my schedule, and most workouts were 45 minutes to an hour long.
My first week was hard. It felt good to get back into exercise, but I was quickly winded and sore every day. Previously, I would have skipped a workout if I was sore, but I knew I had to stick to a routine to get stronger. And I was right. By week three, I was less winded, less sore, and looked forward to my workouts.
I also followed MaKayla’s cookbook which provided a variety of low-calorie, high-protein recipes and the necessary shopping list. I rid my kitchen of processed snacks, ditched fast food, and stuck to her recipes for breakfast, lunch, and dinner. I was still working night shifts, so I also learned to meal prep and brought my own food to the hospital. Initially, I tracked macros, but once I understood portion size I ate intuitively. At the end of the 13 weeks, I lost 18 pounds and had no intention of turning back. I felt great and wanted to continue being the healthiest version of myself I could be.
Now, at 34, I train six days a week and prioritize muscle hypertrophy.
These days, I program my own workouts to focus on full-body strength, with a different muscle focus each day. I found an incredible community at the 24-hour gym and fitness club Classic Bodyworks in my area.
- Monday: Quads, hamstrings, and calves
- Tuesday: Back and biceps
- Wednesday: Glutes
- Thursday: Shoulders and triceps
- Friday: Full body
- Saturday: Core
On lower-body and full-body days, I do six to eight moves per session, with four to five sets of four to eight reps per exercise. I do the same reps and sets for upper-body, but I have a nagging shoulder injury, so I limit myself to four to five moves per session. For core, I typically do a 30-minute, pilates-inspired ab workout. On top of that, I finish every workout with 20 to 30 minutes of cardio, whether it’s the StairMaster or incline walking on the treadmill (I love the 12-3-30 workout).
Glutes are my favorite muscle to train, but I’ve also been loving biceps. At the beginning of my journey, I could barely hip thrust 200 pounds, but now, less than a year later, I can thrust 425 pounds. I can also crush eight reps of a 50-pound biceps curl, which is a huge win, because a few months ago, I could barely do one rep. I also conquered the unassisted pull-up, and I want to get five by the end of the year.
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I’ve also recently gotten back into gymnastics. I go at least once a week for two hours at a time and practice tumbling, handstands, and the uneven bars. I never imagined I would be able to get back the skills I used to train as a teenager, but I’m certain that strength training has played a huge role.
3 Fitness Products I Can’t Train Without
Redcon1 Total War PreworkoutCredit: Redcon1
I use the Total War pre-workout supplement powder—which contains caffeine and other boosters—every day before I train for extra power and energy. (Note: Always check with a trusted healthcare provider before taking a new supplement.)
CRZ Yoga Butterluxe High Waisted Lounge Legging 25″
A cute workout set fuels my gym confidence, and I love the material and performance of CRZ Yoga leggings.
You might not think a Kindle is a fitness accessory, but hear me out! I read on my Kindle during daily cardio sessions and swear it makes the time go by faster.
These three factors are essential to my strength transformation success. 1. I committed to meal prepping.
I used to think I didn’t have time to eat healthy, but now, I meal prep every week which sets me up for success. I no longer purchase processed meals or rely on fast food, and I love that I don’t have to think about what I’m going to eat before, during, or after work — all I have to do is grab my lunchbox and go. Meal prepping has been a total game-changer.
2. I followed the two excuse rule.
In the past, I constantly blamed work or a lack of sleep as an excuse to not work out. But now, I prioritize my exercise routine and follow the two excuse rule, which means I must have two valid reasons to entirely skip a workout. Family gatherings, injuries, or a busy travel schedule are legitimate reasons, but I no longer put fitness on the back burner. I have one rest day built into my schedule, so there’s wiggle room to rearrange my off day if needed, but I hold myself accountable and do my best to get some form of movement at least six days a week.
3. I gave myself grace and show up every day.
Whether you’re on a weight loss journey or trying to build muscle, progress takes time and patience. There are weeks the scale doesn’t budge or days my body feels tired and I have to decrease the intensity of my workout, but I’ve learned to always give myself grace. Not every day is perfect, but progress is about showing up and consistently putting in the work.
As a nurse, I take care of people for a living, but after years of neglecting my own well-being, I’m finally showing up for myself. Since committing to strength training, I’ve lost 50 pounds, built a ton of muscle, and feel better than ever. Fitness is not a linear journey, but I can confidently say I’m loving the ride.