• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Home
  • About/Hire Me
    • About Me
    • Hire Me
    • Contact
    • Family
    • Faith
    • FAQ
    • My Running Story
    • Recipes
  • Disney
  • Fitness
    • runDisney Information Page
    • Fitness
    • Races
  • Parenting
  • Travel

Through Heather's Looking Glass

  • Disney
  • Fitness
  • Travel
  • family
  • About Me

Keeping Fit When You Have Irregular Work Hours

August 5, 2021 | fitness

Life, in general, can make it hard to keep fit. But when you have a job with irregular work hours, it can make it even more difficult. If you have unpredictable shifts, you work nights, or you’re on rotating shifts, it makes regular exercise and even eating right hard to manage. However, it doesn’t have to stop you from keeping fit. Fitting in healthy choices around your work can take a bit more planning, and sometimes making decisions on late notice, but you can do it. There are several steps that you can take to keep up a healthy lifestyle even when you’re not working a regular nine-to-five.

 

Here are some of the things you can do to stay fit when you don’t have a set working schedule.

Image from Pexels – CC0 License

 

Prioritize Sleep

When you have irregular working hours and you sometimes work nights or early mornings, sleep is something that you need to prioritize. It’s essential to get enough sleep to be healthy and have enough energy for work and your personal life. Good sleep and keeping fit can go hand in hand. Regular workouts help to tire you out and ensure you’re not too wound up when it’s time to go to bed. Another way to ensure you get enough sleep, even when switching between day and night shifts, is to have a wind-down routine to help you relax before it’s time for bed.

 

Join a 24-Hour Gym

If you like to work out in a gym, it can be tricky when your working hours aren’t normal. There are both advantages and disadvantages of a rotating shift, and one advantage can be that you’re able to earn more during evening or night shifts. That means you might be more inclined to join a gym, but you also need to find one with hours that fit your schedule. Fortunately, there are more 24-hour gyms than ever. If there are any local to you, it can be a great way to ensure you always have somewhere to work out. You will usually have a key card, pass, or code that allows you to come and go as you please.

 

Ditch the Gym

Not everyone needs a gym to work out, and it can be much more convenient if you don’t need one. There are other ways to exercise, including working out at home and getting out and about for some fresh air. You can go for runs, walks, or bike rides, which can take you just about anywhere. You could just go around your neighborhood to get your daily exercise. Having exercise equipment at home or working out without any equipment makes it possible to keep fit without a gym. Other activities are available too, with some flexible options for classes and groups that you can join.

 

Schedule Your Exercise

Although your shifts might not be completely predictable, you usually do know about them in advance – whether by a few days, a week, or more. Once you know when you’re working, you can decide what to do with the rest of your time. Scheduling workouts into your days will help to ensure you get your exercise. You might have other things to do, from family and friend commitments to running errands, but scheduling your exercise will help you to fit everything into the time that you have available.

Image from Pexels – CC0 License

 

Maintain a Healthy Diet

Eating healthily can also be hard when you work irregular hours. You don’t always have the time to cook and it can feel weird to have your meals at irregular times. But you don’t have to rely on quick, unhealthy food to help you survive. One of the things that can really help if you want to eat healthy meals is meal prepping. When you prepare your food in batches in advance, it’s there when you need it. If you have the money, you can even order healthy meals.

 

Try a Personal Trainer

You might think that if you don’t work regular hours, working with a personal trainer is out of the question. However, plenty of personal trainers are super flexible and can fit sessions around your schedule. If you want to hire a personal trainer, just explain to them that you need to be flexible with when you work out. They can schedule sessions at convenient times, give you workouts to do at home and maybe even provide online training sessions for you to help you save time.

 

Irregular work hours shouldn’t stop you from keeping fit. You can still fit healthy choices into your life!

Like this:

Like Loading...

Sign up for my newsletter

Primary Sidebar

I am Heather Montgomery, a 30 something southern girl living in Knoxville, Tennessee with my husband Bobby, 10-year-old daughter Emma Kate, and our goldendoodles Dolly and Luna. I’m just a regular girl who likes to workout, travel, hang with my family, text, and eat chips and queso. Be sure to check out my “about me” page for more info!
Thank you for visiting, and feel free to contact me with questions, (or for PR inquiries or press trip invites) at Support@HeathersLookingGlass.com.

Please, no guest post requests. 🙂

More about me

Privacy Policy

You can also find me here:

  • Facebook
  • Instagram
  • Pinterest
  • RSS
  • Twitter
  • YouTube

Recent Posts

  • A Quick and Easy Seasonal American Road Trip Guide
  • Why Quick Workouts Deliver Big Results
  • 4 Things That Stop People From Exercising (And What To Do About Them)
  • 6 Tips for Mickey’s Not So Scary Halloween Party
  • Family Fun in Tuscaloosa: Your Ultimate Getaway Beyond Game Day

 

Search

How to Start a Blog

How to start a blog
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
  • Disney
  • Fitness
  • Travel
  • Family
Big batch, big flavor, zero stress! 😍 #sponsore Big batch, big flavor, zero stress! 😍 #sponsored 

I picked up the NEW Butterball Smoked Turkey Sausage at @Foodlion and added it to my favorite red beans and rice — lean, smoky, and less sodium! 🍽️ 

The best part? This recipe makes plenty of leftovers, so no cooking tomorrow 🙌. 
Quick, easy, and totally elevated — your weeknight dinners just got a major upgrade! 

Comment “BUTTERBALL” to receive a link to shop these products at your local Food Lion. *Check your message request folder if you don’t follow my account in order to receive the link.

Bobby’s Red Beans and Rice: 

INGREDIENTS
• 1/2 - 1 cup celery, about 3-4 ribs
• 1 Sweet Onion
• 1 Green Bell Pepper
• 2-4 cloves Garlic
• Seasoning, Tony’s, chili powder, pepper, bay leaf
• 1 tsp paprika
• 45 oz kidney beans
• 28 oz beef sausage, 2 packs
• 2 packs of Butterball Smoked Turkey Sausage
• 2 cup Beef broth
• Buttered Rice

PREPARATION STEPS
1. Chop/mince veggies (suggest food processor)

2. Warm butter on medium heat in pot then add veggies (about 10 minutes)

3. Add beans (slightly drain) and sausage (about 7 minutes)

4. Add garlic and seasoning and simmer about 10 minutes. 

5.) Serve over warm buttered rice

 #Butterball #SmokedTurkeySausage #FoodLionFinds #RedBeansAndRice #WeeknightDinner #EasyRecipes #MealPrepWin #FlavorfulAndHealthy @butterballturkey
Holiday shopping days with my mini me are some of Holiday shopping days with my mini me are some of my favorite traditions. ✨☕ 
From grabbing coffee to wandering through the decorated stores, there’s just something magical about this season. We laughed, made memories, and even managed to cross a few names off our list. 🎄 (ad) 

One of our favorite stops was Reeds at West Town Mall, where I spotted the new Victorinox Air Pro — a watch that’s Swiss-made with incredible craftsmanship, a stainless steel case, shock + water resistance, and even the ability to track 3 time zones at once. 🙌 It’s modern, timeless, and such a meaningful find for the men in my life.

The best part? Ending the day with full shopping bags, full hearts, and a gift I know will be worn and treasured for years. 💫 @victorinoxnorthamerica 

#HolidayShopping #Victorinox #AirProWatch #MyVictorinox
Apple cider margaritas! 🍎 🍺 🎃 This reci Apple cider margaritas! 🍎 🍺 🎃 

This recipe is super easy and tastes like fall in a cup! A great option for people who want to have a festive fall drink but would prefer a cold drink. 

👉🏻Comment the word MARGARITA and I will send the recipe right to your inbox! ✨

#applecider #margarita #applecidermargarita #holidaydrinks #festivedrink #halloweendrink #falldrink
🏖️ I’m so thankful my parents took us on tr 🏖️ I’m so thankful my parents took us on trips growing up. When I was young, we didn’t have a lot of money, but they made every weekend getaway or camping trip special, and I have so many great memories. 

We may not have gotten to travel often until I was a teenager, but we still had a blast, and they even took us to a @spectrumresorts  property! (Ad)

As an adult, I am so grateful to be able to return the favor. To see them laugh and play with my daughter like they did with me. It’s one of those special full circle moments, those core memories that will stay with me forever. 🥹

Staying at @turquoiseplaceofficial makes things so easy, too. The condos are huge and we easily all fit without being on top of each other. There’s plenty to do with pools, a waterslide, lazy river, the beach, movie nights, kids activities, food, and more. ✨

It truly is the perfect place for a multigenerational vacation. So if you are looking for a great place to go with your parents, grandkids, aunts, uncles, or cousins, this is it. 💖

And, you can save 10% on your stay by using my code LOOKGLASS in the promo box when you are booking, here or at @thebeachclubresortandspa! 🏖️ 

Have you taken a multigenerational vacation? Where did you go? 

#albeachblogger #turquoiseplace #spectrumresorts #orangebeachalabama #beachcondo #beachvacay
We take her on these trips and cruises hoping she’ll soak in the adventure, the beauty, and maybe even the food from places different from where we live… but to her, nothing beats a corn dog and mac & cheese. 🧀 

And honestly, that’s the best reminder for us, that joy doesn’t have to be fancy, it just has to be yours. 🛳✨ 

#FamilyTravel #SimpleJoys #disneycruiseline #disneywish #disneycreators #cruiseship
YES I was dancing, eating mac and cheese from the YES I was dancing, eating mac and cheese from the kids menu, and singing “Let it Go” with a butter knife while wearing Mickey ears on our Disney cruise. 🚢 

When I was 12, I was worried a lot… worried about failing, scared of what people would think of me, and of not fitting in or being “cool”. 
I turned 40 this year and have been spending time trying to figure out exactly who I really am with all expectations stripped away. I don’t love the term “finding yourself”, but here I feel like it fits. ✨

Maybe finding yourself means going back to being 12.… and being myself without being scared. Heather at 12 would never believe this version of me… but I think she’d be proud. 💛✨

#disneycruise #disneycruiseline #letitgo❄️ #findingyourself #disneycreators #disneywish @disneycruiseline
Ever wondered what extra magic you can add for a b Ever wondered what extra magic you can add for a birthday onboard a @disneycruiseline ship? 🚢 

Emma Kate turned 11 last month during our sailing and we did so many birthday things! She got a ton of “happy birthday’s” from crew and guests to make it extra special. ✨

👉🏻For a link to the birthday ears she wore (they have lots of colors and variations!) comment “EARS” and I will send it to you! 

#disneycruise #disneycruiseline #disneywish #disneybirthday #disneycruisevacation #disneytips

Copyright © 2025 · Through Heather's Looking Glass · Theme by Bella Creative Studio

 

Loading Comments...
 

You must be logged in to post a comment.

    %d