Kathy Seitz, PA-C

Personally, I like to train when it’s that time of the month. 💁🏻‍♀️

Movement helps me feel better physically and mentally. I may adjust the intensity, take a little extra rest, or skip PR attempts, but I rarely stop moving completely.

For me, training during my period can help with:
✔️ Mood
✔️ Energy
✔️ Bloating
✔️ Staying consistent with my routine

Some days that looks like lifting weights, and other days it’s just a walk—and that’s okay too.

Listen to your body, but don’t assume your period means you have to sit on the sidelines.

Do you prefer to train during your period, or take a few extra rest days? 👇



🍑 Like & save for your next glute day!

This is one of my favorite glute-focused workouts to build strength, shape, and muscle. Consistency beats perfection every time.

Drop a 🍑 if you’re training glutes this week!

Are you tired of starting over?

You stay on track for a few days, maybe even a couple of weeks… then life happens. Long shifts, stress, exhaustion, and suddenly you’re back at square one.

As a medical professional, I understand the challenge. Between 12-hour shifts, unpredictable schedules, and caring for everyone else, it’s easy to put your own health and fitness on the back burner.

But your goals don’t have to wait.

If you’re ready to:
✅ Lose body fat without extreme dieting
✅ Build strength and confidence
✅ Create sustainable habits that fit your schedule
✅ Stay accountable and consistent
✅ Balance work, life, and fitness without feeling overwhelmed

I’m here to help.

As a Physician Assistant and IFBB Bikini Pro, I’ve spent years learning how to make fitness work alongside a demanding healthcare career. Sometimes the missing piece isn’t another diet or workout plan—it’s accountability, support, and a realistic strategy.

📩 Comment or Message me “SHIFT” if you’re a nurse, PA, physician, therapist, or other healthcare professional who is ready to take your fitness goals seriously.

A week off the gym used to feel like I was “falling behind.” 😅
Now I see it differently.

I got sick 🤒, took the week off, focused on rest, hydration 💧, steps when I could 🚶‍♀️, and letting my body recover.

No panic cardio.
No trying to “make up” workouts.
No crash dieting afterward. 🚫

And honestly? Sometimes the most productive thing you can do for your fitness is recover. 🫶

One week off will NOT erase your progress. 👏
Muscle memory is real 💪 Your routine comes back faster than you think. The goal is long-term consistency, not perfection 24/7.

If you’re sick right now:
✨ Rest without guilt
🥩 Eat enough protein
💧 Hydrate
🏋️ Ease back into training
🧠 Stop treating recovery like failure

Healthy people take breaks. Strong people recover too. ❤️

You CAN make it work working 3 12’s 💪🏥

This photo was during the years I was competing… while still working 3 12-hour shifts in surgery 🔪

And no — my life wasn’t perfectly balanced all the time 😅

There were early mornings, tired workouts, quick meals packed in a lunch bag, and plenty of days where motivation was low ⬇️

Fitness doesn’t have to stop because you work in healthcare.

You just need a plan built for real life working 12s.

That’s exactly why I’m creating this space for healthcare workers trying to lose weight, feel better, and stay consistent without burnout 💙

If that’s you, comment or DM “SHIFT” ‼️‼️ where my fitness healthcare girlies at?!

What a typical day looks like before a night shift 🌙🏥 *** DISCLAIMER: I DO NOT WORK NIGHTS BUT I KNOW WHAT HAVING A ROUTINE ON 12’s IS LIKE!

Night shift doesn’t mean your goals have to disappear.
You just need a routine that works with your schedule instead of against it.

Here’s a realistic example of how I’d structure the day:

☀️ Wake up
Hydrate first thing + coffee
Try to get some light movement in (walk, stretch, quick workout)

🍳 Meal 1 (high protein)
Eggs + egg whites + toast
or Greek yogurt + protein + fruit

🏋️ Workout (30–40 min max)
Strength training — enough to feel good, not destroyed before work➡️ SEE MY POST ABOUT THR WORKOUT I DO BEFORE A 12

🥗 Meal 2 (before shift)
Chicken/turkey + rice or potatoes + veggies
A balanced meal helps prevent late-night binge eating

🎒 Pack shift snacks
Protein bar
Jerky or meat sticks
Greek yogurt/Fairlife shake
Fruit

🏥 During shift
Don’t wait until you’re starving to eat.
Protein + easy carbs = better energy and fewer cravings later.

🌙 Post-shift
Keep it simple.
Protein shake, eggs, oatmeal, turkey sandwich — whatever is easy and helps you recover before sleep.

The goal isn’t perfection.
The goal is staying prepared enough to not feel out of control on nights.

That’s how fat loss becomes realistic working this schedule 💪

If you’re a healthcare worker trying to lose weight on night shift without extreme dieting, I’m opening a small coaching group soon!!!

Hospital cafeteria hacks: how to not blow your calories on shift 🏥🍽️

Because sometimes the cafeteria is your only option during a 12 😅

You do NOT need to eat perfectly.
You just need to make slightly better choices consistently.

Here’s what I look for first:

✔️ Protein first
Grilled chicken, turkey burgers, eggs, deli turkey, salmon, cottage cheese—anything protein-based

✔️ Simple sides
Rice, potatoes, veggies, fruit
(You do not need to fear carbs)

✔️ Easy swaps
Fries → side veggies or fruit
Creamy sauces → lighter sauce on the side
Soda → diet soda/water/zero sugar drink

✔️ Emergency meals
If options are terrible:
Turkey sandwich + Greek yogurt
Breakfast sandwich + fruit
Chicken wrap without drowning it in sauce

What usually gets people isn’t one meal…
It’s going into a 12-hour shift starving with no plan.

Prepared > perfect every time.

If you’re a healthcare worker trying to lose weight while working 12s, I’ll be starting a small group soon!! Stay tuned!!

What I eat during a 12-hour surgery shift to stay lean 🏥

Not aesthetic. Not fancy.Just meals that hit my goals when I’m busy and tired.

Pre-shift (quick + protein-focused) ➡️ Quick oats + whey protein + frozen blueberries + almond butter (or a protein shake if I’m running late)

Mid-shift (when I finally get a second) ⏱️Greek yogurt + fruit (or a protein bar I keep in my bag)

Snack➡️ (because 12 hours is long) protein bar/Jerky / string cheese / Fairlife shake 🥤

Meal break (cafeteria survival mode) 🍽️Grilled chicken + whole wheat wrap + veggie(or whatever’s closest to that)

Post-shift (low effort) 🌙Ground beef or chicken + microwave rice✔️nothing fancy!
🟢
No perfect meals. Just protein, simple carbs, and being prepared enough to not spiral 😵‍💫

This is what actually keeps me consistent working 12s. ⏰

If you’re a healthcare worker trying to lose weight but your schedule keeps messing it up, I see you!! Stay tuned for more info to work with me 1:1😈

busylifestyle

Why medical professionals gain weight working 12s (it’s not your fault—but here’s what to fix)
👇🏼👇🏼👇🏼
It’s not lack of discipline.
It’s your schedule.

Here’s what’s really happening on 12-hour shifts:

• You go too long without eating → then you’re starving → you grab whatever’s fast
• You’re exhausted → your body craves sugar + quick energy
• Sleep is off → hunger hormones spike (you feel hungrier than normal)
• Stress is high → cortisol makes fat loss harder
• You rely on caffeine → crashes = more snacking

So no… it’s not that you “just need more willpower.”

Here’s what actually works on 12s:

✔️ Eat protein early in your shift (don’t wait until you’re starving)
✔️ Bring 2–3 easy snacks (think: protein bar, yogurt, jerky)
✔️ Stop trying to be perfect—aim for “better,” not “ideal”
✔️ Have a go-to cafeteria order instead of guessing when you’re exhausted
✔️ Train 3x/week max (you don’t need more)

You don’t need a stricter plan.
You need a plan that fits your reality.

If you’re a medical professional working 12s and tired of starting over every week, I’m opening a small group soon!!! Stay tuned 🤌🏼