Nurse, 25, whose unhealthy diet left her severely fatigued reveals how she transformed her lifestyle – and can now lift a whopping 115kg
- Nurse Jessica Ryan, 25, was always extremely tired, but understand why
- After working with a fitness coach, she realized she was eating too little for years
- After three years of consistent strength training, she can now lift 115 kg
- Her fatigue is now gone and she prepares meals in advance to take to work
Young registered nurse Jessica Ryan thought her persistent fatigue was due to keeping patients on their feet for extended periods of time.
But after working with a personal trainer, the 25-year-old from Ringwood East, Victoria, realized that her “unhealthy relationship with food” was making her feel lethargic.
“I used to focus on cardio exercise and went to F45 for a full-body pump, but I had no idea I wasn’t eating enough food,” Jessica told FEMAIL.
Three years later, after focusing on healthy eating and strength training, she can now deadlift 115kg and hopes to compete in her first bodybuilding competition next year.
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Australian nurse Jessica Ryan (pictured) never understood why she was always tired. But after working with a personal trainer, the 25-year-old realized her “unhealthy relationship with food” was making her feel lethargic
Three years later, after focusing on healthy eating and strength training, she can now deadlift 115kg and hopes to compete in her first bodybuilding competition next year (pictured now, right)
After working night shifts and eating small meals during her short breaks, her sleep routine was disrupted.
‘I thought it was normal to be tired all the time; I was never super skinny, but I wasn’t muscular at all,” she said, adding that she regularly took an hour-long nap after work.
If she ate something unhealthy, like a McDonald’s meal, she would go for a run to try and get it off.
Jessica was supposed to exercise with her father, who led her through strenuous exercise routines, but when he died of esophageal cancer in 2017, she turned to a fitness coach for guidance.
“I gave myself time to grieve and continued training for a year, after which I turned to a personal trainer,” she said.
“She changed my view of food and how I can use it to fuel my body.”
Since then, she’s been counting her calories to meet her daily goals and macros – 145g of protein, 45g of fat and 345g of carbohydrates, although this fluctuates daily.
Since 2018, she has been counting her calories so that she can meet her daily goals and macros – 145 g protein, 45 g fat and 345 g carbohydrates, although this fluctuates daily
While learning to exercise, she fell in love with strength training and trains for an hour five times a week.
She trains legs three times a week, focusing on a different compound movement in each session — such as deadlifts, squats, or hip thrusts.
The other two days of the week, she focuses on her upper body and eats 2,800 calories a day.
“I also do cross-fit workouts, Olympic weightlifting and powerlifting,” she said.
The heaviest she can deadlift is 115kg and hopes to reach 120 by the end of the year.
While learning to exercise, she fell in love with strength training and trains for an hour a day five times a week
Jessica is now preparing the meal and taking the food to work to make sure her body is energized during the shifts
In the past two years, Jessica has only gained about 8 kg, but she has increased her muscle mass, which allows her to lift a lot of weight.
Before working with a personal trainer, she weighed 53 kg, but now her weight fluctuates between 58 kg and 61 kg.
Jessica now prepares the meals and brings the food to work to make sure her body is energized during the shifts.
Her favorite meals to prepare include minced meat curry with vegetables and rice, and pasta.
Jess’s day on a plate:
Breakfast – bacon and eggs to balance proteins and fats
snack – Potato and pumpkin cookies for a morning workout
Lunch – a type of meat, such as chicken, with mixed vegetables
Snack – ham and cheese sandwich
Dinner – chicken and vegetables or pasta
snack – a small piece of chocolate
Jess’s top tips for preparing meals:
1. Use a rice cooker to save time
2. Exercise is the key
3. Keep meal prep simple
4. Use frozen vegetables to save time and money
5. Freeze Meals to Eat Later