A Healthy Shift

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A Healthy Shift

I give shift workers more energy.

I combine 4 decades of shiftworking experience coupled with a qualification in evidence-based nutrition to coach 24/7 shift workers to Thrive, not just Survive in their shift working lives.

18/09/2025

Your phone is stealing more than your time — it’s stealing your peace.

Most shift workers don’t even realise just how much stress their phone perpetuates inside them:

Every ping keeps your brain on high alert
Endless scrolling stops you from actually resting
Sleep suffers because your mind never shuts off

Take ONE break today without touching your phone.
Breathe low and slow. Be still. Let your nervous system reset.

It’s not just a break from your phone — it’s a break for YOU.

What’s the first thing you do on your break — reach for your phone or take a breath?

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17/09/2025

In my years of helping shift workers, I’ve heard this line more times than I can count:

“Everyone else is coping, so I should too.”

But here’s a reality for you—most aren’t coping.

They’re exhausted, running on caffeine, hiding how bad it really feels.

They’re at their limit, but too afraid to admit it.

Is this you?

I know what it’s like, because I’ve been there too. And pretending you’re fine doesn’t make it easier—it just gets more overwhelming to navigate out of.

You don’t need to just “cope like everyone else.”

I know how to help you

I give you the right tools to actually take back control of your health and your shifts.

I have Coaching positions currently open..

If you DM me “Healthy Shift”, I’ll reach out.

Let’s talk.

You don’t have to keep doing this alone.

17/09/2025

Caffeine is one of the biggest hidden disruptors of sleep.

Even when you think it’s “worn off,” your body is still dealing with it. Research shows that just 90mg of caffeine (that’s less than a standard latte) can reduce sleep quality for up to 9 hours. And most lattes actually contain around 130mg.

So every time you grab a coffee, you’re also pushing back the chance of deep, restorative sleep. That’s the stage of sleep your brain and body rely on to recover, recharge, and keep you performing at your best.

That’s why I recommend a simple rule for all shift workers:

Cut caffeine by 12 o’clock.

Midday if you’re on a day shift. Midnight if you’re on nights.

This isn’t about being strict for the sake of it — it’s about protecting the one thing you can’t cheat: quality sleep. Get that right, and your mood, energy, and performance improve across every shift.

16/09/2025

Breathwork isn’t just another wellness fad.

It’s one of the most powerful tools we all carry with us—yet most people never learn how to use it properly.

Your breath is the only system in the body that runs automatically and can be controlled consciously. That makes it the switchboard for your nervous system.

Want to calm stress in minutes? Breathe slower and deeper.

Need energy on a night shift? Change your breathing rhythm.

Struggling to sleep? Breathwork helps you downshift into rest.
Think of it as a skill, not a trend.

Like sleep, movement, or nutrition—it belongs in your everyday toolbox.

When shift work throws your body out of rhythm, your breath is the anchor you can always return to.

Start simple: take 3 slow breaths right now. Notice the difference.

Want to learn more?

I’m a certified breathwork coach and can help you with this.

DM me, I’ll literally change your life with this.

16/09/2025

It’s not always the heavy workload, the lack of time, or even the bad food choices that take shift workers down.

The real danger?

Stress and poor sleep.

They creep in quietly, drain your energy, weaken your immune system, and over time, they can destroy your health.

I call it the invisible killer — because most shift workers don’t even notice the damage until it’s too late.

But here’s the good news: you don’t have to wait for the crash. You can take back control of your sleep, stress, and health — starting with small, proven steps.

If you’re ready to protect yourself and make a real change, I’m offering a FREE 15-minute coaching call.

COACHING POSITIONS OPEN

DM me “Healthy Shift” and let’s build your plan together.

15/09/2025

Don’t just take my word for it—this is what people are saying.

At every seminar, I collect feedback. That feedback has shaped The Seminar Experience into what it is today. Pages of it. And the message is clear: it works.

The Seminar Experience WILL change your 24/7 workforce:
Reduce unplanned leave
Reduce staff turnover
Reduce fatigue-related accidents and complaints
Improve morale

Their KPIs are begging for change. The question is—can they really afford not to?
If you’re an employee, what are you doing to bring awareness to your managers that I even exist?

DM “Seminar” to bring this training to your workplace.

Download the brochure and send it up the line today

14/09/2025

I know a lot of you are struggling right now.

You show up to your shifts exhausted, run on coffee, and push through like it’s “just part of the job.”

But deep down, you know something isn’t right.

That constant fatigue. The mood swings. The brain fog.

You’ve probably even said to yourself, “Ohh… that’s me.”

I get it—because I was there too.

Hiding how bad it was, convincing myself I just had to tough it out.

The truth? Burnout doesn’t have to be your normal.

You deserve to feel human again—to sleep better, think clearer, and live a healthier shift.

That’s why I’m here. I’ve walked in your shoes, and now I help shift workers like you break free from that cycle.

If you’re ready to take the first step, DM me “Healthy Shift” and let’s talk.

Sometimes the hardest part is just reaching out—but it’s also the most powerful.

12/09/2025

𝗛𝗼𝗻𝗼𝘂𝗿𝗶𝗻𝗴 𝗢𝘂𝗿 𝗣𝗼𝗹𝗶𝗰𝗲 𝗪𝗼𝗺𝗲𝗻

To the incredible women in blue working shifts around the clock, worldwide, today is for you.

While the USA celebrates National Police Women's Day, I want to honour the strength and service of every female officer worldwide.

We see you. We see the sacrifices you make, the missed moments with family, and the unique challenges you face. We know that working against your natural biological clock can disrupt everything from your hormones and metabolism to your sleep and overall health. The constant juggling act of school runs, constantly just making it happen for us, and running on caffeine is a reality we understand deeply.

Your resilience is nothing short of inspiring. You stand strong for your community, often putting your own needs last, and we want to honour that today.

Your commitment and strength don't go unnoticed.

Happy National Police Women's Day (USA).

Thank you for your service and all that you do.

11/09/2025

What’s the #1 thing people say they struggle with?

“My mindset.”

Here’s the truth: you build that mindset every single day. What you tell yourself becomes your reality.

I’ve got a mate I swap texts with daily—just a photo and one simple word: OR.

No explanation needed. It’s gratitude that we’re not back there.

One of my clients uses it too. She came out of a tough place that destroyed her health. Now, when she’s out walking, she quietly says to herself:

“I can be here alone… OR… back there.”

She chooses here.

Two letters. One word. But it rewires your brain with gratitude.

Next time you’re struggling, try it:

“I have this job, it’s hard some days… OR… I could be unemployed.”

“I’m tired, but I’m walking outside… OR… I could be stuck back there.”

It’s small. It’s simple. But it’s powerful.

OR…

11/09/2025

Do you make them proud?

The way you show up at work and at home is on you.

You're exhausted and grumpy, constantly blaming your job, your leaders, and your coworkers. You spend your days wishing for leave, thinking it’ll be a break from the grind.

But that's just a temporary fix.

You'll go right back to the same toxic cycle.

It's time for a reality check.

This isn't about shift work. It's about you.

It's about how you're showing up.

It's about trying to control things and people you can’t.

It's about pouring all your emotional energy into things that don't matter.

It's about not managing yourself first.

If you're offended by this, then I am talking directly to you.

Your family, your kids, and your partner deserve the best of you, not what's left of you.
Stop blaming the job. Take control of yourself and make them proud.

You don't have to navigate this on your own. I can help you find a way to thrive, not just survive, in your shift work life.

DM me "Healthy Shift" and I'll reach out to you.

10/09/2025

Most shift workers get this wrong 👇

Intermittent Fasting ≠ Time-Restricted Eating

Intermittent fasting is about skipping meals.

Time-restricted eating is about eating in sync with your biological day (when your body is primed to use food for energy).

Eat during your biological night, and you’re more likely to:
- Store calories as fat
- Struggle with blood sugar
- Sleep poorly

It’s not just what you eat — it’s when you eat.

Want help fixing your eating schedule around shift work?

I will help you with this, coaching positions open.

DM “Healthy Shift” and I'll reach out

10/09/2025

How many conversations do you have with your partner, children or friends while holding your mobile phone and actually glancing at it through the conversation?

How many times do you just reach for it, or in the middle of a conversation it goes off and you “check” it.

I have a friend that when I speak to on the phone I know exactly when they are checking their phone. It’s blatantly obvious. It absolutely $hits me.

Are you actually engaged with the person you are talking to?

Can you recall what’s been said afterwards?

Try this

If you are holding your phone when they speak to you, hand them your phone to show them they have your undivided attention. Anything else can wait.
Remember this, if It’s on your phone, it isn’t going anywhere and can wait, but you don’t want to lose connection with your loved ones.

Credit to for this one…brilliant.

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