Coached By V

If you struggle with shifting your body back to daytime hours after night shifts, then try this! 🌙

The temptation is usually to get home and 😴sleep the whole day… but if you’re trying to switch back to a daytime routine, that can make it harder for your body clock to adjust.

After your final night shift, try:
✅ A shorter recovery sleep (around 3–5 hours)
✅ Getting up by early afternoon
✅ Getting some daylight once you’re awake
✅ Aiming for a more normal bedtime that evening

This helps give your body the signals it needs to start shifting back to a day schedule ☀️

➡️ Save this for your next run of nights, send it to your shift worker bestie and ❗️remember, this is for your last night shift, not if you’re heading into another one 🚑

‘WHAT’S THE WORST THING YOU’VE EVER SEEN?’

I know it usually comes from curiosity, not cruelty, but when you ask that question, you’re often asking someone to relive one of the worst moments of their life.

I used to ask it too when I first joined the ambulance service, until someone said to me, “I don’t want to relive that moment.” And that stayed with me.

When you’ve done CPR, walked into unimaginable scenes and heard the sound of heartbreak, those moments don’t just disappear when the shift ends.

They stay with you.

And the truth is, it’s not always the “big jobs” that leave the deepest scars. Sometimes it’s the quiet ones. The lonely patient. The child you can’t stop thinking about. The family member’s scream. The moment you held it together at work and fell apart later.

🚑 So on International Paramedics Day, remember this: paramedics are more than the worst things they’ve seen. Behind every uniform is a human carrying moments the world never sees.

Today is about recognising the compassion, resilience and sacrifice behind the role — not just the emergencies, but everything carried long after the job is done. 💚

I don’t know why fizzy drinks get such a bad rep when, for a lot of women doing shift work, that post-shift fizzy drink is the exact thing stopping the evening snack spiral 👀

🚑 If you’ve just done a 12-hour shift, your feet hurt, your brain’s fried, and you’ve finally sat down at the end of the day… sometimes you’re not looking for “perfect nutrition”…you just want something that takes the edge off!

And if a fizzy drink helps stop the biscuits, chocolate, cake and random kitchen picking, I’m really not mad about it 🤷🏼‍♀️

Now obviously, a glass of water would be the “better” option on paper.

But real life, especially when you’re doing shift work, isn’t always about making the perfect choice.

✅It’s about balance, and finding what actually helps in that moment.

🫧If a fizzy drink helps you feel satisfied, switch off, and stops a full-on snack spiral, that can still be a helpful choice.

Shift workers don’t need more guilt around food.

They need realistic strategies that actually work 💚

➡️If you want help finding balance around shift work, DM me the word SHIFT and we can chat about how I can help!

⬇️7KG DOWN IN 6 MONTHS⬇️

Lauren came to me struggling to lose weight after yo-yo dieting and following FAD diets!

Working shifts 🚑 organising a wedding, running a house and still having a busy social life, Lauren was finding it difficult to find any balance.

😴She was struggling with energy crashes whilst working a 12 hour shift, lacked confidence in herself and felt lost knowing what to do next!

🤩So I created her a training programme tailored to fit around her busy work and social schedule. Making movement simple and keeping them quick and effective was key 🔑

So quick fire workouts to get her heart rate elevated but still get the results we wanted was the goal. They involved a mix of weight training, home workouts and getting 8k steps a day. And didn’t it work! 🔥

❌Without restricting the foods she loved, we started at maintenance calories then slowly reduced her intake over the months, but not to anything stupidly low as we wanted to fuel her through her busy lifestyle!

Rest was also a big part of Laurens programme. Working long night shifts we wanted to allow her body to recover from the stress and on these days, yoga and long walks were the go to!

We found Lauren her BALANCE and taught her about MODERATION 💛

✨ Over 6 months Lauren not only lost 7kg!!! She has more energy, feels healthier and feels 100x more confident in herself.

Not only was this a weight loss journey, it was about a lifestyle change and becoming a healthier and stronger version of herself. 💪🏻

I’m so proud of the work she has put into this journey!🤍

If YOU need help to find that balance and moderation around your busy life, DM me the word READY and we can chat more 🤩

Shout out to my brother for getting involved in this 😂👏🏻

To be fair, he didn’t do too bad!

Drop your answers in the comments ⬇️

It was June 2018 and I was working full-time as a personal trainer in a high-end gym in Canary Wharf 🏙️

I was waiting in reception for my next gym induction when a 20-year-old woman walked through the doors.

As we sat down to chat about her goals, she told me she wanted one thing...

“To be smaller.” 👀

She was already incredibly slim—around a size 6—but all she could see were flaws that needed fixing😔

She wasn’t interested in learning how to lift weights.
She didn’t want to build strength.
She just wanted me to show her where the cardio machines were.

💪🏻I explained how resistance training could help her feel stronger, healthier and more confident. But nothing I said landed.

Because I recognised that mindset.

Two years earlier, that had been me.

I lived with constant anxiety around food.

I was terrified of gaining weight.

Every decision I made revolved around trying to stay as small as possible.

So sitting opposite her didn’t just make me feel sad.

It triggered me 😓

Continued in comments…