FIFO Gym Starter: Healthy Body Movement & Restoration
FIFO Gym Starter: Healthy Body Movement & Restoration
Gym selfies are important, if it isn’t documented it didn’t happen
Normally, my patients are hibernating this time of year and suffering the consequences; however, I've had a few people ask about managing their healthy habits while working away. Starting FIFO life is a big shift, especially for the family, which is still juggling things back in Perth!! Although I’ve seen people struggle with the changes, many people use the opportunity to have life admin sorted to focus on themselves when they aren’t on shift.
My patients hear me bang on about reframing exercise and use the term “healthy body movement”. The gym can be a great way to do this; however, if we can think about it as an opportunity to move in a fun way that fits our schedules, it is more likely to happen.
Gym on site?
Unless you regularly work out in Perth, you're doing big hours, so don't dive into a competitive bodybuilder’s regimen. Instead, aim for “healthy body movement” (there it is again) and think restoration, and go gentle on yourself.
Even with 10-hour workdays, it's essential to include some healthy movement, as prolonged sitting (more than 7 hours per day) significantly increases the risk of early death, and occupational physical activity does not offset this risk, making intentional movement a key part of health and longevity.
🌿 Mindful Movement Tips
Restore, don’t punish: This is the time to move your body, reset your mind, and look after yourself, not push to exhaustion.
Be safe: If something hurts or feels weird, stop.
You’re not alone: FIFO sites are serious about safety and wellbeing. A dedicated gym supervisor, health program, or OH&S staff member is onsite and I promise you if there is a gym on site, there will be someone responsible for it.
I want to be alone 🤣 Headphones = quiet zone: Most people in the gym won’t chat if they’ve got headphones in, I’ll still wear mine at the gym when the battery is flat for exactly this reason (something I’ve learned from my teenagers)—but if you need a hand, most people are happy for a quick yarn.
30 minutes is plenty: You’re not training for a marathon—just keeping your body moving and your mind calm.
Food: With meals sorted for you on site, aim to make mindful choices when you can. Fuel to feel good.
🏋️♀️ FIFO Gym Basics (Quick 30-Min Routine)
| What | Equipment | Instructions | Safety |
|---|---|---|---|
| Cardio Warm-Up | Treadmill, Bike, or Rower | Pick what feels natural. 15 mins at a steady pace (e.g. treadmill at 6km/hr+). | You should feel warm, not breathless. No sprinting needed. |
| Upper Body – Pull | Seated Row or Lat Pulldown (pin-loaded) | 3 sets of 8–12 reps. Rest 2 mins between. Increase weight if 12 reps is too easy. | Keep shoulders down, pull through your back. Avoid using momentum. |
| Upper Body – Push | Chest Press or Shoulder Press (pin-loaded) | 3 sets of 8–12 reps. Rest 2 mins between. Increase weight if 12 is too easy. | Sit tall, move slow, don’t lock elbows. |
| Legs | Leg Press (pin-loaded) | 3 sets of 8–12 reps. Push through heels. | Knees in line with toes. Don’t lock at the top. |
📸 Optional: Snap a photo of the gym space and your Health Shacker will help guide your routine. Email or social media us with the pic. 🎧 Tip: Even if you don’t listen to anything, wearing headphones helps set a calm, focused vibe. Next
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Visceral Manipulation: Listening to the Body's Inner Wisdom |