Shift and Lift By Laura

Lauren started Shift and Lift in July 2023 and she’s currently entering phase 5🥹!!!

Full time Registered Nurse 👑

It’s clear that she looks incredible and the progress she has made physically is INSANE… but there is so much more progress than how she looks. It’s how she FEELS, how she sees herself. We’ve moved from a negstive mindset in the way she looks at herself to now feeling confident and excited to buy bikinis for the summer, embracing and accepting her incredible body for what it is and what it does for her💖 we’ve worked on IGNORING the scales as it is a “part” of your journey but it is not your WHOLE journey.

At Shift and Lift, we will never just focus on the scale with our clients, the scale can go up or stay the same but that doesn’t mean you aren’t progressing!!!! If you feel like you have more energy, Hitting PBs, your clothes fit differently, that is ALSO progress other than a number on the scale!

Lauren has a Gym plan doing 3 workouts a week, we’ve moved from being heavily cardio based to her now enjoying gym workouts and getting STRONGER! 55kg barbell squat👀😍

She also did fry Jan and takeaway free Jan!!!😍 (…because takeaways are still allowed on your shift and lift plan😝) but such an achievement to do that for a whole month and a goal she set and achieved!😍

I am so so proud of Lauren, for her physical and mental progress, the mindset change and watching her absolutely flourish and so excited to continue supporting her on this next step of her journey 😍🥰

For 1:1 coaching enquires follow the link in my bio or for more information DM “coaching” 🚀

we’ve had a lot of work on her mindset change. There is ALOT of progress

She’s now EXCITED to buy bikinis this year, she’s accepting her body (which is incredible)

Increased her protein and working in he’s her lifts
55kg barbell back squat

During jan she did fry Jan and takeaway free jan 🔥

We are moving away from heavy heavy cardio to more weight lifting.

💪

What I ate during my 12.5 hour day shift (Registered Specialist Nurse) between my shift hours of 07:00-19:30🤍

✨For inspiration purposes only showing what you can take on a 12.5 hour shift, NOT a full day of eating. Doesn’t include my breakfast or evening dinner & snack after my shift✨

My breakfast was porridge with choc whey isolate, creatine and chia seeds mixed in as shown in the first tub at 88 cals, the oats wouldn’t fit on the pic) with a chopped banana, my go to breakfast every day just sets me up for the day😍💘

𝙁𝙞𝙧𝙨𝙩 𝘽𝙧𝙚𝙖𝙠
🤍baked potato (180g) tandoori chicken thighs (156g) reduced fat coleslaw (90g) salad in a little bag so I can easily heat up the potato and chicken before eating!
🤍Popcorn
🤍 vimto whey isolate (the best whey isolate there is🥵😍)!!!

𝙎𝙚𝙘𝙤𝙣𝙙 𝘽𝙧𝙚𝙖𝙠
🤍protein yoghurt and chicken bites
🤍Cheese stick
🤍Fruit box

I eat on average 2000-2300 cals (more on work days as I’m awake for longer than I would be on my days off so my calorie window is longer) I don’t track cals just add them to my posts to help others! I aim for 150g protein per day (my goal is to continue building my strength regardless of my scale weight)!

My protein code “LAURALIFTS” for savings!!!

What I ate during my 12.5 hour day shift (Registered Specialist Nurse) between my shift hours of 07:00-19:30🤍

✨For inspiration purposes only showing what you can take on a 12.5 hour shift, NOT a full day of eating. Doesn’t include my evening dinner & snack after my shift✨

My breakfast was porridge before my shift starts 50g jumbo oats with a chopped banana, my go to breakfast every day just sets me up for the day😍💘

𝙁𝙞𝙧𝙨𝙩 𝘽𝙧𝙚𝙖𝙠
🤍 lean beef mince 150g, 50g uncooked rice, 40g sweetcorn, 40g peas, 10g sweet chilli sauce (probs used less than that tbf)
🤍Kinder hippo
🤍 vimto whey isolate (the best whey isolate there is🥵😍)!!!

𝙎𝙚𝙘𝙤𝙣𝙙 𝘽𝙧𝙚𝙖𝙠
🤍protein yoghurt, blueberries, chia seeds and granola my fav snack at the minute
🤍Crumpets
🤍Fruit box and nut mix

I eat on average 2000-2300 cals (more on work days as I’m awake for longer than I would be on my days off so my calorie window is longer) I don’t track cals just add them to my posts to help others! I aim for 150g protein per day (my goal is to continue building my strength regardless of my scale weight)!

My protein code “LAURALIFTS” for savings!!!

The most real face to face transformation and (I’m really outing myself here) 🤣

Because this is what you can achieve when you do it for YOU🤎

I ignored everyone’s comments of “you don’t need to lose weight” “you’re a woman now it’s normal to gain more weight” because yes I know I wasn’t going to keep my 18 year old figure forever because IT IS normal to gain weight going from a teenager to a woman, however I gained an excessive amount of weight in a short period of time through binge eating and being lazy AF. There is no excuse for that!

🤎How much you weigh or the size you are does NOT matter but the person I became on the left wasn’t happy because of my lifestyle that I had and felt trapped in.

I used food as my comfort, I slept during the day cause I felt I had no purpose or reason to be doing anything, my anxiety was through the roof, I didn’t do any exercise or go for walks, i avoided a lot of nights out/social occasions because I felt very uncomfortable in how I looked and also the anxiety was just so bad, I felt trapped and I couldn’t stay on that path anymore and something needed to change.

🤎I chose MYSELF to improve my life, find my purpose and inspire others to do the same.

🤎The number on the scale and how you look is NOT everything, the most important thing is getting your life back and feeling happy again.

My heaviest weight I was unhappy, stuck in a binge and restrict cycle and wanted to sleep all day

My lowest weight I was unhappy, was always restricting and wanted to sleep all day because I had no energy

I’m not my lowest weight (I’m +14lbs heavier than my lowest weight) but I am my happiest, I found my balance and my freedom with food, my love for exercise and improved my health.

🤎Just want to show you that you can do the same if you feel like I did on the photo on the left and things really can get better.

There is a way out of the black hole you may feel trapped in and the constant cycle of binge eating and restricting out of guilt to then doing the same over and over.

(Wanted the pics to be realistic and not a pic of me all glam with make up on just a regular make up free pic)🤎

Shiftandliftbylaura | Meal Prep Queen Women's Health Specialist Nurse | Online Fitness Coach. Teaching you how to balance your health & fitness whilst working shifts. Meal Prep Online Coaching 1:1 Coaching Shiftandliftbylaura

Nearly 10lb a down in 8 weeks!!!!!😍👏🏼 coached by Emily at Shift and Lift 😍

Body recomposition is starting to SHOW😍👏🏼

So incredibly proud of Chloe!!!! No restrictions just hard work and consistency😮‍💨 a realistic tailored plan eating in a calorie deficit aiming for 30% protein from her daily cals!

So excited to continue watching Chloe become stronger and stronger as she’s working on her Phase 2 plan!!!🔥

Did you say to yourself at the start of 2024 you was going to lose weight, love more, eat better and you are still in the same place?

DON’T worry, you can still make a change, it’s never too late to invest and work on yourself!

Spaces are available for March for 1:1 bespoke coaching 🚀 link in my bio to enquire or DM “coaching” for more info 😍

What I ate during my 12.5 hour day shift (Registered Nurse) between my shift hours of 07:00-19:30🤍

✨For inspiration purposes only showing what you can take on a 12.5 hour shift, NOT a full day of eating. Doesn’t include my complete breakfast or evening dinner & snack after my shift✨

65g oats before my shift with toffee flavour drops 😍

𝙁𝙞𝙧𝙨𝙩 𝘽𝙧𝙚𝙖𝙠
🤍 225g peri peri chicken breast, I LOVE this chicken!!!! 65g wholemeal pasta (dry weight) 1/2 stir in sundried pasta sauce and broccoli (I didn’t add the broccoli cals as I forgot)
🤍Cheetos

“LAURALIFTS” for £5 off when you spend £35 on

𝙎𝙚𝙘𝙤𝙣𝙙 𝘽𝙧𝙚𝙖𝙠
🤍Chocolate wafer 😍
🤍yoghurt with fruit and gronala
🤍Date
🤍Orange

clear whey during my shift

I eat on average 2000-2300 cals (more on work days as I’m awake for longer than I would be on my days off so my calorie window is longer) I don’t track cals just add them to my posts to help others! I aim for 150g protein per day (my goal is to continue building my strength regardless of my scale weight)🤍

There is just 6lb inbetween these photos yet I look VERY different..the scale doesn’t show how strong you are, how fit you are, your fat percentage, the scale is 1 number that shouldn’t solely be a reflection of your progress.

On the left photo I thought I needed to lose a lot more than just 6lb to be happy within my body but I’m a firm believer in you can’t always “diet your way to your dream body” it has to be BUILT. I lost 3 stone inbetween these pics. I wasn’t happy with my body after losing 3 stone, I was happier when I gained nearly 2 stone of muscle (and some fat of course)😋

I remember taking the photo on the left, I was in primark changing rooms and was going on holiday with Luke, I thought I would feel more confident if I wore a high waisted bikini to cover my stomach but to be honest, I felt awful, I felt so self conscious of how I looked even though at this point I had already lost a stone and a half. I really thought I would never feel confident in a bikini ever again.

But what really changed my body and helped me feel more confident within myself was weight training, lifting weights aiming for progressive overload, nothing extreme just consistency, I did 2-3 gym sessions a week whilst working shifts for 4 years and have only recently increased it to 4 sessions.

Consistency, patience and not letting the scale stop you from being your strongest self!💪🏼 I held myself back for so long so worried about the scale going back up again, the fear of waking up and being overweight again it’s been 4 years now and even though I’m closer to my heaviest weight than my lightest weight, I know I’m my strongest self loving a life with no restriction and food freedom which is all I ever wanted ❤️

For 1:1 coaching enquires apply through the link in my bio - none restrictive coaching, teaching you balance amongst the chaos 🙏🏼 .and.lift

What I ate during my 12.5 hour 𝗡𝗜𝗚𝗛𝗧 𝗦𝗛𝗜𝗙𝗧 (NHS Registered Nurse) between my shift hours of 19:00-07:30🌙

The kind of food you could have on your .and.lift plan and still achieve your goals 😍🙏🏼🤎

All the snacks to get me through the night! Prepping is key for long shifts! 👏🏼

I didn’t want a big meal on my shift as I’ve had a full day of eating and my evening dinner before my shift! So a light meal and lots of snacks!

OBSESSED with this meal at the minute🤤

🤍Toasted flat bread with mince cooked with chilli purée, salad and sriracha mayo (I take this in tubs separately to work, not the quickest thing to eat but SO good!!!

🤍Graze bbq corn snacks 🙌🏼

🤍 choc wafer 🔥

🤍 Lidl banana protein drink (LOVE these)!!!🤩

🤍Protein pouch and cheese stick 😋

🤍 Banana, blueberries, tomatoes 🍌🫐🍅

If this looks like the food you love/is realsitic for you and have a weightloss/body recomposition goal in mind then apply for my 1:1 coaching (link in bio)!

It’s been a journey😮‍💨!!! Weightloss then body recomp💪🏼

Now this is my transformation over years and I didn’t think I was gonna share the most recent transformation pic as I felt disheartened as I feel I haven’t made much progress the last year but it’s so important to remember how far you’ve came in the whole journey!!!

1st pic I was my heaviest weight, in my second year as a Student Nurse, I felt so sluggish, never prepped for my shifts, binge ate, binge drank, didn’t really care what I was eating or care about my overall health, food was my comfort and I felt very insecure and self conscious

2nd pic I had been qualified as a Nurse for 6 months, i had lost weight through a calorie deficit, with no exercise then joined the gym and continued to diet, I was chasing my pre uni weight of 9 stone 8, I reached it and I wasn’t happy as I was so thin it just didn’t suit me (I’m 5ft 9) so needed to weigh more

3rd pic is me now, 4 years qualified still working 12 hour shifts, I prep for my shifts without fail and exercise on my days off (1 hour weight training x4 a week), I’m trying to be my strongest self!! I’ve got a really healthy relationship with food, I don’t restrict or religiously calorie count, I’m mindful of what I eat and eat more whole foods than just quick foods but still have the odd takeaway/meal out🥰

I can whole heartedly relate to my clients whether they are on a weight loss or weight gain/muscle gain journey, struggle with binge eating, restricting, yo-yo dieting, I’ve done it all and know how to help you get out of that cycle, it can be SO difficult but it really is a mindset change to help you stop holding yourself back. You deserve to feel confident, sexy and strong!!!!! To feel like YOU again😍

My 1:1 coaching currently has 10% off until 10th Feb 👀 to enquire and become your strongest self in 2024 follow the link in my bio❤️

I spent 3 years overweight and self conscious

I had no idea how to lose weight, there’s so much conflicting information out there

It felt so overwhelming that I didn’t even know where to start, I thought to lose weight I had to exercise x5 a week, go running, do 10K steps, not eat carbs (or minimal) and eat salads. I tried it, failed it, I couldn’t do it, I couldn’t stick to it (obviously)🙃

Then I learned, the trick is to make your “diet” feel less like a diet as possible. Still eat the things you love (in moderation) cutting them out will lead to binging on them, if you do binge (it happens) just wipe it off and start again the next day, no restrictions, no punishment cardio.

Because for you to actually gain 1lb of fat you’ve got to eat another 3500 cals ON TOP of your maintenance cals with no exercise. So for the average woman 2000 cals, that’s 5500 cals in total which I’m sure you having a bag of haribos and dairy milk bar & your daily eating, you probably aren’t even hitting the 5500 cals.

What ruins the progress is when you don’t get back to it because you ate chocolate or had a meal out, when you think you’ve failed then you give up, but if you just continue, you will see that you don’t lose progress.

Don’t be extreme, just be consistent at something you CAN do.

Working out 1-2 a week in a calorie deficit you will lose weight, no working out and eating in a calorie deficit, you will lose weight.

You don’t have to do what an influencer or celeb is doing to stay in shape, working full time, working shifts, looking after the kids etc, do what works for YOU. Day by day, week by week the results will show.

I promise if you tracked your cals for 3 days eating your normal eating habits it will give you YOUR usual maintenance cals then if you continued to track and ate 300-500 less than that every day, even with no exercise you would lose weight. No quick fixes. Just determination & consistency.

Don’t hold yourself back because you don’t know where to start! Small swaps make the difference!

…or if you’ve tried and can’t do it like I did for 3 years then I would love to help you 🥰

1:1 coaching applications through the link in my bio 🏆

Because you can heal your relationship with food whilst also dieting..🫶🏼

When I was 18 I knew I wanted to spend my life helping others but whilst doing that I lost myself, I didn’t prioritise myself or my health and I became very lazy, going for the quick option, using food as my comfort to deal with feeling lonely at uni or quite traumatic things on placement and found comfort in Chinese takeaways and Doritos🫣 I was always a naturally slim 5ft 9 girl and never struggled with my weight until gaining 3 stone in 1 year.

But 12 weeks before I was due to finish my degree after being overweight and unhappy for 3 years I took back control and decided I needed to SORT myself out! And I did, I made myself a priority (during probs the most stressful 12 weeks of my life 😂)

I didn’t do anything spectacular or extreme, I simply was more mindful of what I ate, i didn’t overcomplicate it. A calorie deficit is what you need and you can achieve that whilst eating foods you love.

I still enjoyed going out for food, had nights out, had McDonald’s but I learnt it was what I consistently do that mattered and not punishing myself after enjoying these memories, wiping it off and getting back to it, because going for a night out or meal out DOES NOT RUIN YOUR PROGRESS.

❌It only ruins your progress if you believe that it does and then stop yourself from making further progress by giving up. Life doesn’t stop just because you want to lose weight so you should enjoy this time and learn how to lose weight whilst managing social events and holidays because THATS LIFE and it’s a beautiful thing. Learning how to have the freedom and balance will change your life!🌟

Now 6 years later I now get to help women around the world lose weight without being restrictive or following ridiculous diets, I encourage them to have meals out, make memories during their weightloss journey and embrace the lifestyle. I feel so lucky to have 2 jobs that I absolutely love and adore, being a nurse and getting to be an online fitness coach 🥰🌎

and.lift link in bio if you are ready to make that change 🥰

Something I get asked ALOT…

How do I manage eating/calorie counting on night shifts?

Something that you need to remember if you are working nights is you are awake for 2 DAYS!

If for example your target is to eat 1800 cals per day, that’s a total of 3600 cals in 2 days, so of course on your first night shift you are going to be eating more because you’ve been awake all day and all night so your calorie window is longer. So instead of thinking “I can’t eat now because I’ve ran out of calories for the day” use the 3600 cals as your target as that’s what you would of been eating across 2 days anyway if you wasn’t on nights!

🌙Night Shift 1
I don’t set an alarm before my first night but on average I wake up around 10am, I have my breakfast (weetbaix, protein powder & creatine), go to the gym before my 1st night always, have a snack after gym like crumpets or a bagel, then have my dinner before work which will be something like fajita, tortellini, sausage and mash, then on my shift eat around 1200 cals as shown above here

Then after my shift, I go home and have my breakfast (again weetabix, protein powder and creatine and then go to sleep)

I wake up around 3pm ish, have either a little breakfast like egg on toast or wait for my dinner before work (again another proper dinner meal) and have the same 1200 cals as shown above. My calorie window for that second night shift will only be 3pm-midnight where as the night before it would of been 10am until midnight so I’m awake for 5 more hours during that first night so I’m going to need more food, more calories as will you! You shouldn’t not eat on a nightshift just because you’ve “ran out of calories for the day” you need to eat on your shifts!🤎

Hopefully this makes sense!

Main meal was 150g chicken breast with 50g potato, 1/4 onion, 1/2 boil in the bag rice and 100g curry sauce (from a jar Cus I’m a lazy cook) 🤎

Obsessed with these everest protein yoghurts and this new protein shake flavour from aldi is gorgeous😍

If you want an online coach that understands shift work then let me help you! Link in bio to sign up .and.lift 🤎