Author Archive for Tara

Tara has her BS in Exercise Physiology. She is also a Team Manager at Medical Solutions.


Travel Nurse Wellness Tips: Change is Good!

travel nurse wellnessDo you find yourself frustrated because you have been working hard but are still not seeing the fat shedding off of your body? If you have been doing the same activity for several months, it just may be time to change what you are doing or how you are doing it.

As we spend time doing a particular activity our body becomes more and more efficient at that activity. This increased efficiency actually decreases the amount of calories we burn. Now, this does not mean the activity is not beneficial…but it does mean that your body does not have to work as hard as it did when you first started that activity. Cross training will increase the benefits from your hard work.

To maximize your time and effort, periodically change the cardiovascular activity that you are doing, or change the intensity and/or duration. After you have spent a couple of weeks doing a different activity you will be able to come back to you favorite activity with a higher level of fintess. Not only will you be burning more calories, you will have a better mental state, and will decrease the potential for injury.

For those of you that are on the road as a traveling health professional, your options for exercise equipment may be limited. However, you don’t have to just change the activity to increase a change in your body. Change your workout from a thirty minute duraction working at approximately the same level to an interval workout, increasing your speed for 1-3 minute intervals. This is an excellent way to add variety and increase your calorie expenditure.



Tara’s Tips for Nurse Wellness: Water Water Water

Water. This clear, tasteless liquid is vital to our health. It is the main component of the human body with approximately 2/3 of the human body consisting of water. Consuming an adequate amount of water benefits the body in numerous ways, below are just a few of those benefits:

  • Moisturizes the air in lungs
  • Helps with metabolism
  • Protects our vital organs
  • Helps our organs to absorb nutrients better
  • Regulates body temperature
  • Detoxifies
  • Protects and moisturizes our joints
  • Fluid retention is alleviated
  • Liver functions improve, which increases the percentage of fat used for energy(fat loss)
  • Appetite decreases significantly
  • Metabolic functions improve
  • Transports nutrients and oxygen into cells

The sum of all of the previously stated benefits can equal a much improved state of health and fitness. Every cell in your body needs water from head to toe. That is why it is so important to drink enough fluid. An individual should drink at minimum 64 ounces of water a day. Individuals who are trying to decrease body fat should up their water intake by an additional 8 or more ounces per day. Increased exercise levels, especially in hot weather, also create a need to increase water consumption. Overall, the human body performs daily functions more efficiently with adequate amounts of water intake.

It is especially important for nurses to consume plenty of water so that they can perform at optimal levels no matter what shift they are working. Fatigue and headache can be a sign of dehydration. Drink water at every break and throughout your shift so that you stay hydrated and keep your body and your mind functioning at its best.



by Tara Trofholz, BS in Exercise Physiology, Team Manager at Medical Solutions


Tara’s Tips for Nurse Wellness: Getting Rid of Love Handles

nurse wellnessby Tara Trofholz, BS in Exercise Physiology, Team Manager at Medical Solutions

Summer is just around the corner and most people can find an area on their body they would like to see a little smaller, a little firmer, or a little gone.  Unfortunately, it is not possible to spot reduce body fat in any one area or to “tone” fat.  Therefore, in order to make those love handles or hippy hips disappear, we must create an energy deficit.

An energy deficit means that the amount of calories burned exceeds the amount of calories consumed.  Some may respond to this by simply consuming less food (calories),  but exercise not only burns up to 600 calories an hour, it makes us feel good and maintains our overall health.  The key to successfully seeing those hard worked muscles and shedding the pounds is to combine cardiovascular training designed to burn calories, calories and more calories with weight training and a balanced diet.

Fortunately, nurses have a fast paced job that happens to burn a lot of calories.  A 12-hour nursing shift can burn anywhere from 1,000-3,000 calories depending on the activities of that day and your weight. Burning this many calories usually results in you being famished by the end of your shift. It’s tempting to get off and fill yourself with poorly chosen and high caloric fast food, don’t.  Many nurses do not realize come dinner time, they are eating back all the calories they burned that day. Take the time to plan out healthy meals and monitor your calories.

The bottom line is this:  You must burn more calories than you consume in order to see changes in the way your body looks.