Nurse shares how she transformed her lifestyle to fix her terrible sleep

Nurse, 25, whose unhealthy diet left her severely fatigued and reveals how she transformed her lifestyle – and she can now lift a whopping 115kg

• Nurse Jessica Ryan, 25, was always extremely fatigued but understand why   
• After working with a fitness coach she realised she was undereating for years
• By strength training consistently for three years she can now lift 115kg 
• Her fatigue has now vanished and she meal preps in advance to bring to work  

By Carina Stathis For Daily Mail Australia

Young registered nurse Jessica Ryan thought her ongoing fatigue was due to being kept on her feet for long periods of time attending to patients.

But after working with a personal trainer the 25-year-old from Ringwood East, Victoria, realised her ‘unhealthy relationship with food’ was causing her to feel lethargic.

‘I used to focus on cardio-based exercises and go to F45 for a full-body pump but had no idea I wasn’t eating enough food,’ Jessica told FEMAIL.

Three years on after focusing on healthy eating and strength training, she can now deadlift 115kg and hopes to participate in her first body building competition next year.

Aussie nurse Jessica Ryan (pictured) never understood why she was always fatigued. But after working with a personal trainer the 25-year-old realised her ‘unhealthy relationship with food’ was causing her to feel lethargic

Three years on after focusing on healthy eating and strength training, she can now deadlift 115kg and hopes to participate in her first body building competition next year (picgtured now, right)

After working night shifts and eating small meals on her short breaks her sleep routine became jilted.

‘I thought feeling tired all the time was normal; I was never super skinny but wasn’t toned at all,’ she said, adding how she used to nap regularly after work for an hour.

If she ate something unhealthy, like a McDonald’s meal, she would go for a run to try and ‘work it off’.   

Jessica would exercise alongside her dad who guided her through weighted workout routines, but when he passed away in 2017 due to oesophageal cancer she turned to a fitness coach for guidance.

‘I gave myself time to grieve and continued to train for a year then turned to a personal trainer,’ she said.

‘She changed my perspective on food and how I can use it to fuel my body.’ 

Since then she has been counting her calories, ensuring she hits her daily targets and macros – 145g protein, 45g fat and 345g carbohydrates, though this fluctuates daily. 

Since 2018 she has been counting her calories, ensuring she hits her daily targets and macros – 145g protein, 45g fat and 345g carbohydrates, though this fluctuates daily

While learning how to exercise she fell in love with strength training and works out five times a week for one hour a day.

She trains legs three times a week focusing on a different compound movement in each session – such as deadlifts, squats or hip thrusts.

For the remaining two days of the week she focuses on her upper body and eats 2800 calories per day.

‘I dabble into cross-fit workouts, Olympic weight lifting and powerlifts too,’ she said.

The heaviest she can deadlift is 115kg and hopes to reach 120 by the end of the year. 

While learning how to exercise she fell in love with strength training and works out five times a week for one hour a day 

Jessica now meal preps and brings the food to work to ensure her body is energies throughout the shifts

Over the past two years Jessica has only gained around 8kg but has increased her muscle mass, allowing her to lift high quantities of weight.

Prior to working with a personal trainer, she weighed 53kg but now her weight fluctuates between 58kg and 61kg.

Jessica now meal preps and brings the food to work to ensure her body is energies throughout the shifts.

Her favourite meals to prep include mince curry with vegetables and rice, and pasta. 

Jess’ day on a plate:

Breakfast – bacon and eggs to balance protein with fats

Snack – potato and pumpkin crumpets before a morning workout 

Lunch – a type of meat, such as chicken, with mixed vegetables 

Afternoon snack – ham and cheese roll

Dinner – chicken and vegetables or pasta

Snack – a small piece of chocolate

Jess’ top meal prep tips: 

1. Make use of a rice cooker to save time 

2. Practice is key 

3. Keep the meal prep simple 

4. Use frozen vegetables to save time and money 

5. Freeze meals to have at a later date 

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