Springfield, MO -

On this Fit Friday, Pamela Hernandez of Thrive Personal Fitness joins KY3's Paul Adler to take a look at how people who work odd hours can stay fit.

Here's what Pamela told us:

Not everyone works an 8-5 Monday to Friday schedule. Emergency workers, nurses and morning television crews work hours that are at odds with our natural body rhythms. This can make it challenging to maintain health and fitness.

When it comes to your wellness as shift worker, create a simple wellness plan focused on the these three key areas:

Get plenty of sleep: As tempting as it may be to play catch up, try to keep a consistent sleep schedule. Also practice good sleep hygiene by keeping electronics out of the bedroom, keeping it cool and keeping out light with heavy curtains or a sleep mask. Nap if you need to as well.

Always eat breakfast: No matter when you wake up, that's breakfast time. Make sure to eat a breakfast balanced in protein and smart carbs like vegetables, fruits or oatmeal. You'll get energy from the carbs with protein to keep blood sugar levels stable. This will help prevent the crash that sends you to the vending machine at your first break. Try a couple of hard boiled eggs and piece of fruit or Greek Yogurt with berries. Wash it down with a big glass of water to rehydrate.

Keep Moving: Making a fitness class can be hard with an upside down schedule. Focus on things you can do in short bursts and on your own at home or work like squats, push ups or jumping jacks. All activity counts. I love using activity trackers like the FitBit or Fuelband to encourage staying active throughout the day.

Fitness and health are about the little things we do everyday. No matter your schedule work on incorporating small but sustainable changes into your daily routine.