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 Welcome
00:30 Recap of Part One: Nutrition for Shift Workers
01:40 Cringey Fitness Terms and Misconceptions Debunked
06:51 Stress, Recovery, and Maintaining Homeostasis
09:11 The Power of Consistency and Small Wins
13:57 Periodization Strategies for Shift Workers
20:21 Best Times to Train During Night Shifts
24:24 Why Low-Intensity Steady-State (LISS) Cardio Matters
25:20 What Exactly Is LISS Cardio?
26:26 How to Calculate Your Ideal Heart Rate for Cardio
27:21 Incorporating Cardio Without Overtraining
28:35 Balancing Fitness Goals with Shift Work Realities
31:11 How to Design a Flexible 3-Day Workout Split
39:20 Monitoring Health and Progress Holistically
39:50 Recognizing Signs of Physical and Mental Stress
42:13 The Gut-Skin Connection: Digestion and Skin Health
46:09 Cardiovascular Health: Tracking Blood Pressure
48:47 Substance Use, Sleep Aids, and Lifestyle Awareness
49:55 Final Thoughts and Support Resources
Links Mentioned:
Episode 18: Shift Work Part 1: How to setup your diet for Night Shift
Episode 17: Are Full Body Workouts the most underrated workout split?
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