FIFO work can either destroy your health or transform it. Unlimited food, 12-hour shifts, and time away from home creates the perfect environment for weight gain, poor sleep, and mental health struggles.
Or — with the right approach — it can be an opportunity. Most camps have excellent gyms, structured routines, and no temptation to hit the pub after work.
Here's how to make FIFO work FOR your health, not against it.
Nutrition: The Mess Hall Challenge
FIFO camps serve abundant food, available around the clock. For many workers, this leads to steady weight gain. Here's how to navigate it:
Breakfast
- Go for: Eggs, oats, fruit, yoghurt
- Limit: Bacon, hash browns, pastries (save for occasional treats)
- Skip: Sugary cereals, excessive bread
Lunch (Crib)
- Go for: Sandwiches on wholegrain, salads with protein, fruit
- Limit: Pies, sausage rolls, chips
- Watch: Easy to overeat when stressed or bored. Pack what you need, not extra.
Dinner
- Go for: Grilled protein, vegetables, salads
- Limit: Fried options, heavy sauces, multiple servings
- Dessert: Fruit over cake (most of the time)
A simple strategy: fill one normal-sized plate. No seconds. Include protein, vegetables, and limited carbs. This single rule prevents most FIFO weight gain.
Hydration
Dehydration is common on site — especially in hot climates. Aim for:
- At least 2-3 litres of water per shift
- More if working outside or physical roles
- Limit caffeine — it dehydrates you
- Avoid energy drinks — the sugar and caffeine combo is terrible for you
Fitness: Using the Camp Gym
Most FIFO camps have surprisingly good gyms — often better equipped than commercial gyms. Use them.
When to Train
- Before shift: Some people swear by early morning workouts (4:30-5:00am). Gets it done, energises you for the day.
- After shift: Others prefer to train after work to decompress. Can be hard when fatigued.
- Find your time: The best workout time is the one you'll actually stick to.
Sample FIFO Workout Routine
Working 12-hour physical shifts, you don't need (or want) 2-hour gym sessions. Focus on efficiency:
3-Day Split (Rotate Through Swing)
Day A — Push: Bench press, shoulder press, tricep dips (30-40 min)
Day B — Pull: Rows, lat pulldowns, bicep curls (30-40 min)
Day C — Legs/Core: Squats, leg press, planks (30-40 min)
Cardio: 15-20 min walking/cycling on lighter days
Rest Days
Don't feel guilty about rest days. After 12 hours of physical work, your body needs recovery. Listen to it.
Sleep: The Foundation of Everything
Poor sleep wrecks everything — your mood, your health, your safety, your performance. Prioritise it.
Day Shift Sleep Tips
- Consistent bedtime (even if it feels early)
- Limit screen time before bed
- Cool room temperature
- Avoid heavy meals close to bedtime
Night Shift Sleep Tips
- Blackout your room — Sleep mask, tape over any LED lights
- Earplugs — Camp noise is worse during the day
- No caffeine in last 4-6 hours of shift
- Sleep immediately after shift — Don't "unwind" first, you'll lose sleep hours
- White noise — App or fan can help mask daytime sounds
Aim for 7-8 hours even if it means skipping the gym occasionally. Sleep-deprived workouts don't help anyone.
Mental Health
FIFO work can be isolating. Being away from family, working long hours, and living in camp takes a psychological toll. Take it seriously.
Daily Habits
- Stay connected — Call home daily. Video if possible.
- Socialise on site — Don't isolate in your room. Have dinner with colleagues.
- Maintain routines — Gym, reading, hobbies that ground you
- Limit alcohol — Easy to develop unhealthy patterns on site
Warning Signs
Watch for:
- Persistent low mood or irritability
- Sleep problems beyond normal adjustment
- Withdrawing from contact with family or colleagues
- Increased alcohol consumption
- Dreading every swing
Getting Help
Most mining companies offer Employee Assistance Programs (EAP) with free, confidential counselling. Use it. There's no shame in it — the strongest workers are those who address problems early.
If you're struggling, talk to:
- EAP counsellor (company provided)
- Your GP when home
- Lifeline: 13 11 14
- Beyond Blue: 1300 22 4636
R&R: What You Do at Home Matters
Your break time affects your next swing. Use R&R wisely:
- First 1-2 days: Recovery — sleep, relax, reconnect with family
- Middle days: Quality time, activities, catching up on life
- Last 1-2 days: Prepare mentally and physically for return
Going too hard on R&R — big nights out, poor sleep, junk food — means you arrive back on site exhausted and unfit for work. Treat R&R as recovery, not catch-up partying.
The Long Game
FIFO can be a 5, 10, or 20+ year career. The workers who sustain it long-term are those who treat their health as seriously as their job. Your body is the vehicle that earns the income — take care of it.
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