Staying healthy 3rd year

[epsilonprodigy]

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There are plenty of threads with people bemoaning all the weight they gained 3rd year, their Hot Pocket diet plan, etc etc. I want to hear from the people who managed to eat healthfully, maintain a healthy weight and squeeze in regular exercise during rotations. How did you do it? What worked and what didn't?

 

[jakeislove]

Just watch the diet and make time to exercise regularly.

There really aren't any secrets. Typically, I alternate between bodybuilding and functional fitness (e.g., kettlebells) and a little cardio.

 

[evilbooyaa]

It's about sacrificing other things. I have personally slacked off on my fitness massively during 3rd year, but that's because when I come home from a rotation (pretty much regardless of the time) I really want to do other things besides go to the gym, like watch TV, play video games, study, etc. etc.

If you are disciplined, it's doable. Maybe not 4-5x a week, but unless the rotation is crazy busy so that you're there from like 5AM to 7PM every night, you can probably still squeeze in an hour or so.

 

[epsilonprodigy]

Totally not trying to be a smart-ass, but even if you're there from 5am-7pm, you could run for like 10-15 minutes in the morning, and/or go right afterward for 30-60 min, and still have a little time to study, right?

Not actually too worried, I'm one of those people who NEEDS exercise to function, so I know I'll squeeze it in. Just curious if there's stuff I'm not thinking of that makes it more difficult than I'm anticipating.

 

[evilbooyaa]

Totally not trying to be a smart-ass, but even if you're there from 5am-7pm, you could run for like 10-15 minutes in the morning, and/or go right afterward for 30-60 min, and still have a little time to study, right?

Not actually too worried, I'm one of those people who NEEDS exercise to function, so I know I'll squeeze it in. Just curious if there's stuff I'm not thinking of that makes it more difficult than I'm anticipating.

Theoretically, the time is there. However, I'm not one of those people who needs exercise to function. I need time to relax and decompress to function, and exercise isn't either of those things for me.

 

[futuredoctor10]

There is time on most rotations, but on some it is quite difficult because of hours (and) feeling too exhausted to work out after a 5 am - 7 pm day for example

 

[Bones DO]

There is time on most rotations, but on some it is quite difficult because of hours (and) feeling too exhausted to work out after a 5 am - 7 pm day for example

on such rotations (IM/Surg) you're running around a lot usually, so the exercise is built in. I actually lost almost 10 lbs 3rd year because rotations require far more movement than year 1 and 2 studying. The deathtrap seems to be the diet, just make sure to eat the healthier selections at the doc's lounge, or bring your own healthy brown bag lunches if that's not an option at your training hospital.

 

[JJMrK]

Exercise is a huge priority for me. I made it to the gym or the running trail 6 days/week throughout third year. There was one really brutal 2 week period on surgery where I cut it back to 4 days/week. But, I've been doing something similar for probably 10 years, so it's just part of my day, and YMMV depending on how much you enjoy the exercise itself.

 

[cheruka]

Exercise is a huge priority for me. I made it to the gym or the running trail 6 days/week throughout third year. There was one really brutal 2 week period on surgery where I cut it back to 4 days/week. But, I've been doing something similar for probably 10 years, so it's just part of my day, and YMMV depending on how much you enjoy the exercise itself.

I am the parent of a toddler. Resumed running 2 weeks after my c-section. Ran a lot during my 2nd year of medical school, but unable to in first year. I was unable to exercise during my OB, Gen Surg and Internal Medicine rotations. But I walked a lot after work. In fourth year, I resumed running and going to the gym. The periods of non-running did not affect me too much. I still look the same. I do not expect to have time in internship year for exercise. But then, I am very picky and eat very healthy and not worried about gaining weight.
Like the poster above said, running and exercising has been a big part of my life. If at all possible, I go work out.

 

[jerseytrash]

on such rotations (IM/Surg) you're running around a lot usually, so the exercise is built in. I actually lost almost 10 lbs 3rd year because rotations require far more movement than year 1 and 2 studying. The deathtrap seems to be the diet, just make sure to eat the healthier selections at the doc's lounge, or bring your own healthy brown bag lunches if that's not an option at your training hospital.

Yup, on my ICU, IM, EM, and Surgery rotations I was always on my feet doing stuff so I lost a lot of weight.

 

[BlueElmo]

Yeah exercise is huge for me too. I've found time to go to the gym almost everyday, about 5-6 times a week. You can always find an hour or so to squeeze in during the day. Even during surgery right now, I still go to the gym after work so it hasn't been a big deal (it helps my surgery rotation has been pretty chill compared to others). I've actually been more motivated to go the gym regularly and eat healthy during 3rd year now that I'm seeing all these ill patients.

 

[cabinbuilder]

If you are doing rotations in a bigger hospital take the stairs instead of the elevators and that will build in your exercise thoughout the day.

 

[neusu]

Totally not trying to be a smart-ass, but even if you're there from 5am-7pm, you could run for like 10-15 minutes in the morning, and/or go right afterward for 30-60 min, and still have a little time to study, right?

Not actually too worried, I'm one of those people who NEEDS exercise to function, so I know I'll squeeze it in. Just curious if there's stuff I'm not thinking of that makes it more difficult than I'm anticipating.

This.

Even so, burnout happens and you give up everything to do nothing, eat, sleep.

Try to recognize it early, take the time you need, and get back on the horse.

Also, while a diet of hot-pockets and chicken fingers is certainly, cheap, easy, and convenient think about what it does to you. There certainly are other healthy options available, and perhaps at an increased cost, planning ahead and making healthy choices really helps your health overall.

 

[jakeislove]

I need exercise to feel right. It balances me out.

I'm one of those people with a crazy fast metabolism who loses weight if they don't exercise and eat a lot. There's just something about feeling healthy and getting good feedback in the mirror.

Also, to get by I've taken some pretty physical jobs. None of those would have been doable without being in shape.

IM begins in 10 days. I'll do kettlebell swings and pushups in the mornings if there's no time for the gym. The rest of me just doesn't work right if the body gets ignored.

 

[John Lannister]

This.

Even so, burnout happens and you give up everything to do nothing, eat, sleep.

Try to recognize it early, take the time you need, and get back on the horse.

Also, while a diet of hot-pockets and chicken fingers is certainly, cheap, easy, and convenient think about what it does to you. There certainly are other healthy options available, and perhaps at an increased cost, planning ahead and making healthy choices really helps your health overall.

Minimal planning ahead also, like going to the grocery store once a week and taking 5-10 min to make a meal instead of 2 min.

Everyone has the extra 60 min a day to take care of their health, it's a quotation of motivation and energy.

 

[PTPoeny]

How much exercise you get is going to depend somewhat on your rotation site. But everyone I know had at least one rotation or a subset of a rotation where they literally did nothing while not at the hospital other than eat, sleep and shower. For me it was 3 weeks of gen surg service that also covers trauma at a location an hour away. Also remember that you do need to be reading about your patients and studying for your shelf exams - and these two goals will basically never overlap.

How much exercise my classmates got during third year also depends on how they deal with stress. If exercise make you feel better- great. But if writing or talking it over with a close friend is how you deal with stress then there may be nights after your first patient dies or your patient gets diagnosed with cancer for the first time that it will do more for your overall health to take care of yourself by not exercising and doing whatever it is you do to deal with stress.

One thing that definitely helped me to eat healthy on rotations with long hours was to cook big meals on the weekends/post-call days and freeze individual portions. That way you have food that is ready in 2 mins that is still healthy. On easier rotation I would make enough for a second meal every couple of days that I cooked and freeze that. I didn't have as many portions on hand, but I only needed them on the days when things sucked at the hospital. The other way to eat healthy is to pick sites where they give you a food card and have healthy options in the cafeteria.

 

[jerseytrash]

Eat less crappy food and exercise for 15-30 minutes a day.

Also MAKE YOUR OWN FOOD for the love of god. Don't live off of cafeteria food.

 

[Emerald84]

Well, I would venture to say it was easier during third year to get in shape because you're not sitting 8-16 hours a day with your computer or book in your face stress eating. So I have used most of this year to lose the weight I gained the first two years (ummm 30 lbs).
1)Stop eating crap. You can make your own food ahead of time. Most hospitals have fridges for students and staff. Pack healthy snacks- cut up veggies/nuts e etc that you can put in your pocket/bag. Don't go 8+ hours without eating or it is nearly impossible to avoid inhaling the nearest fast food catastrophe. If you have to be in the OR, you may need to force some breakfast down. Protein in the morning is important. In fact, I always make breakfast a priority. Don't live off coffee or diet coke.

2)Carry a water bottle. Trust me. The benefits are endless and the net is that you will eat less crap.

3)Endurance training/high intensity interval training for cardio. It takes less time, scorches fat and easy to do between things, in the morning or when you get home.

3) Weight train. I started 6 days a week and now that I lost the weight, I go 3-4 times a week.

4) If you get done early or have a weekend without call, get to some yoga! its relaxing, builds strength and flexibility plus many other benefits.
This is just what worked for me.

 

[epsilonprodigy]

These are great ideas, thanks guys! The main reason I'm concerned about it at all is that, while eating healthy is great, I really depend on exercise. I have a history of some traumatic stuff (I don't get into detail unless I have to) and exercise is probably the most important thing that helps me cope and function optimally. My concern isn't just about weight gain, it's also that I would probably really compromise my productivity if I were not able to get enough exercise.

Does anyone split it up: like maybe 10-15 min of cardio in the am, and then 20 after work? Seems like that would be pretty do-able even on long days.

 

[Bacchus]

These are great ideas, thanks guys! The main reason I'm concerned about it at all is that, while eating healthy is great, I really depend on exercise. I have a history of some traumatic stuff (I don't get into detail unless I have to) and exercise is probably the most important thing that helps me cope and function optimally. My concern isn't just about weight gain, it's also that I would probably really compromise my productivity if I were not able to get enough exercise.

Does anyone split it up: like maybe 10-15 min of cardio in the am, and then 20 after work? Seems like that would be pretty do-able even on long days.

The biggest killer of time for exercise (I'd imagine as a student, too) for a resident (me, at least) is the travel time to the gym. Our hospital system owns two very nice fitness centers, but they're at least 15 minutes from my apartment. Find a place to go that is close to your apartment or use your apartment's gym if it's possible.

Eating healthily is going to be the biggest thing, at least to prevent weight gain. Some rotations, especially with outpatient components will lend themselves to more gym time whereas if you're on inpatient medicine, unit, OB or surgery you will find less free time in your schedule.

It's definitely doable and I think the biggest thing is to try to keep the travel time to a minimum. For your own benefit, try to make time because, personally, it sucks trying to get the weight off. You'll have a lot more free time 4th year to workout. I have been able to get myself to a weight below when I started medical school and I owe most of that to my free time as a 4th year during the second half of the year.

Try not to sacrifice sleep for exercise because it will catch up to you. Maybe switch to HIIT instead of classic cardio to save time

 

[epsilonprodigy]

Yep, we have a great little gym in our subdivision, but it doesn't open until 5 am (wusses ;-)) So I figure I'm going to have to suck it up and drop some cash for membership to one of those 24-hour fitness places at some point. There's one 5 min from my house, thankfully!

 

[Wordead]

I try to go for a quick run or do insanity in the morning before I leave for morning rounds.

I get the salad bar pretty much every day. Just load it up with greens and tuna/chicken and stay away from the crap toppings.

It's harder to find time to lift, since it's hospital 5 am-6 pm for a lot of rotations and still got to get research done and stuff, but I try to squeeze it in 3 days a week.

On the other hand, when you're on psych or family med at my school, you got nothing but time so it's not hard to stay healthy.

 

[RoboChicken]

Something that has worked for me so far is keeping workout gear (running shoes, yoga mat, workout clothes) in the trunk of my car in case I get let out early and can make a gym stop on the way home. Otherwise, I feel like I'm running around the hospital all day and so far I have been able to maintain weight even on junky hospital food. Keeping a mini bag of nuts/trail mix in your white coat pocket is awesome for quick snacks that keep you from being ravenous come meal-time...Also, I've found that hot power yoga at least once a week is an awesome way to stay fit and sane. 🙂

 

[Mass Effect]

One more tip -- avoid the doctor's lounge unless you have major willpower. Ours was filled with cookies, brownies, and cake every day and as a chocoholic, I found it very difficult to resist.

 

[Kal EI]

Home workouts - either weights or videos or pull ups, etc.

 

[mvenus929]

Also MAKE YOUR OWN FOOD for the love of god. Don't live off of cafeteria food.

Not always possible. One of my rotations, they sent me to a hospital about 2 hours away from where I lived, had us staying in a wing of the hospital, and gave us a meal card. We didn't have access to a kitchen. For some of our outpatient rotations, they put us up in bed and breakfast places that don't allow us to use the kitchen. So while this is good advice overall, recognize that one size does not fit all in this picture.

 

[Kaustikos]

What I've done so far - Tried to maintain at least 3x's a week workout with the expectation that I might not study that night afterwards. I then try to study during the day (which is rare/way difficult) for those days. If I can do more workouts; awesome.

My diet sucks, though. I go a day w/o eating anything and only drinking coffee. I'll maybe eat a snack for breakfast/lunch but that's me. I also have the worst post-eating sleepiness ever. So, if I eat a lunch, I'm comatose.

I also got a punching bag at my place. So...if I'm too tired/lazy to go to my gym, I can just go do that.

 

[primarycaretodd]

I've learned to do what I call 'jail-cell workouts' which are basically just any workout you can cram into the size of a room. I end up doing a lot of cross-fit types of workouts (pushups, situps, squats, burpees) and it's a really efficient way of exercising. I would definitely recommend it for anyone looking to stay in some type of shape during rotations

 

[GunbydayJREbynt]

i've learned to do what i call 'jail-cell workouts' which are basically just any workout you can cram into the size of a room. I end up doing a lot of cross-fit types of workouts (pushups, situps, squats, burpees) and it's a really efficient way of exercising. I would definitely recommend it for anyone looking to stay in some type of shape during rotations

this!!!!!!!!!!!!!!!!!!!!

 

[evilbooyaa]

I've learned to do what I call 'jail-cell workouts' which are basically just any workout you can cram into the size of a room. I end up doing a lot of cross-fit types of workouts (pushups, situps, squats, burpees) and it's a really efficient way of exercising. I would definitely recommend it for anyone looking to stay in some type of shape during rotations

Is that when you burp and pee at the same time? Cause if so, I've definitely done a few of those in my life. Really weird feeling.

 

[Kaustikos]

I've learned to do what I call 'jail-cell workouts' which are basically just any workout you can cram into the size of a room. I end up doing a lot of cross-fit types of workouts (pushups, situps, squats, burpees) and it's a really efficient way of exercising. I would definitely recommend it for anyone looking to stay in some type of shape during rotations

You do know there's no shame in reporting rape, right?

 

[ro6]

All of this is pretty much it! It'll essentially come down to priorities and energy... maybe $$ too.

A few random tips:
- cooking in large batches, 1x/wk or every other week, and freezing. Saves time on cooking and cleaning, esp if you're willing to use paper plates or something
- exercise - plan on it, and stick to the plan - will help prioritize and get you excited for it
- good roommate communication - splitting up chores around the house is key
- watch TV while you do something around the house - multi-tasking for the win!

 

[Kahreek]

totally impossible for me to gain weight.
walking around + hospital food

 

[imperturbable]

totally impossible for me to gain weight.
walking around + hospital food

Peanut butter is your friend.

 

[saintmed]

Apparently nuts and almonds also mucho bueno

 

[saintmed]

For people that can do insanity in the morning......I applaud you 🙂

 

[cbass1350]

There are plenty of threads with people bemoaning all the weight they gained 3rd year, their Hot Pocket diet plan, etc etc. I want to hear from the people who managed to eat healthfully, maintain a healthy weight and squeeze in regular exercise during rotations. How did you do it? What worked and what didn't?

1) avoid cafeteria food
2) try buying/cooking your own food in bulk (frozen chicken breast, brown rice, vegetables). Its actually cheaper.
3) bring your pre-cooked food and snack (fruit, low sugar bars) to work in a lunchbox. You will also spend less time waiting in line to buy food during hospital lunch hour.
4) Daily exercise (preferably a planned resistance/cardio program)

good luck