SHIFTFITLEE

FITNESS  |  MINDSET  |  LIFESTYLE

Fitness advice, practical meal plans and honest lessons from real life. Built around demanding ambulance shifts, consistent training and becoming a healthier version of yourself.

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  • BETTER HABITS
  • STRONGER MINDSET
  • A HEALTHIER YOU
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Lee after: 92.55 kg recorded
Lee before: 110 kg

Drag right for before, left for after

My journey
in numbers

SAME PERSON|DIFFERENT HABITS|PROGRESS NOT PERFECTION

  • 0 KGWEIGHT LOST
  • 0%BODY FAT READING
  • 0 CMWAIST REDUCTION
  • 0VISCERAL FAT READING

This isn't just about weight loss. It's about building better habits, improving mental health and creating a stronger, healthier version of myself for work, family and life.

Figures are a recorded snapshot, not necessarily today's measurements.

Read the full journey
Lee in ambulance uniform, back to camera, at night

Section D

Fitness around
the shift

Practical advice, workouts and nutrition tips designed for shift workers, ambulance staff and busy lifestyles.

  • Training around 12-hour shifts
  • Night-shift nutrition
  • Managing fatigue
  • Meal preparation
  • Recovery and sleep
  • Building consistency
  • Training when time is limited
Learn more

Interactive shift planner

What does your next shift look like?

Train after, eat before, keep it short.

TRAINING

  • Best slot: straight after the shift, before you sit down. 30 to 45 minutes max.
  • Pick a full-body or upper/lower session. Save the heavy leg day for a rest day.
  • If you're wrecked, a 20-minute walk is the session. Don't skip, scale.

NUTRITION

  • Big breakfast with 30 g+ protein (overnight oats, eggs).
  • Prepped lunch in the bag. Don't rely on getting a break.
  • Protein snack mid-afternoon so you don't arrive at the gym empty.
  • Dinner within two hours of training.

RECOVERY

  • Aim for 7 hours. Caffeine stops at 2 p.m.
  • Ten minutes of stretching or a walk after you eat.

Suggested workouts

Suggested meals

General educational guidance from one shift worker's experience, not personalised medical, dietary or training advice. If you have a health condition, are pregnant, or are new to exercise, check with a GP or qualified professional first.

Build this into a weekly plan

Section E

Fuel your progress

Simple, high-protein meals to support fat loss, muscle gain and busy shift work. Every figure is calculated from the ingredient list.

Open the weekly planner
  • High Protein Chicken Bowl
    30 MIN

    High Protein Chicken Bowl

    The post-shift staple. Rice, chicken, greens, done.

    556 KCAL|49G PROTEIN

    67G CARBS · 10G FAT · PER SERVING

    • HIGH PROTEIN
    • MEAL PREP
    • SHIFT-WORKER FRIENDLY
  • Lean Beef Stir Fry
    17 MIN

    Lean Beef Stir Fry

    15 minutes from pan to plate with a big veg hit.

    606 KCAL|53G PROTEIN

    69G CARBS · 11G FAT · PER SERVING

    • HIGH PROTEIN
    • QUICK MEALS
    • FAT-LOSS FOCUSED
  • Protein Overnight Oats
    5 MIN

    Protein Overnight Oats

    Make it before the night shift. Eat it when you wake up.

    517 KCAL|44G PROTEIN

    64G CARBS · 11G FAT · PER SERVING

    • HIGH PROTEIN
    • QUICK MEALS
    • MEAL PREP
  • Simple Salmon & Veg
    23 MIN

    Simple Salmon & Veg

    Omega-3s, protein and a tray-bake you can't get wrong.

    578 KCAL|36G PROTEIN

    46G CARBS · 27G FAT · PER SERVING

    • HIGH PROTEIN
    • MUSCLE BUILDING
    • QUICK MEALS
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Section F

Train smarter. Get stronger.

Workouts that fit a rota. Filter by level, kit, goal and how much time you actually have.

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Real advice. Real experiences. Real life.

Latest
blog posts

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Lee setting up a barbell row in the gym

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Live better

Whether you're just starting out or looking to take your fitness to the next level, Shift Fit Lee is here to help you build a stronger, healthier and more confident you.

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