Sleep

Sleep

According the W.H.O shift work is a probable carcinogen. 

This is serious stuff.  We have to have a paradigm shift about the importance of sleep and take it upon ourselves to make every effort to get better sleep.  It’s time to stop using our work schedule as an excuse to not get enough sleep.

15-20% of the US work force is shift workers.

Sleep in a necessity, not a commodity.

Here are some interesting things I have learned about sleep:

Lack of sleep in linked to overeating.  Ghrelin (hunger hormone) and leptin (fullness hormone) are both effected by lack of sleep.  When we are sleep deprived, our Ghrelin levels are spiked and we feel increased hunger, and leptin levels fall which leads to overeating.

Losing weight will help you sleep better.

Why do we feel sleepy?  Adenosine. Who knew!!

Adenosine is an inhibitory neurotransmitter…it is a CNS depressant and inhibits many processes related to wakefulness.  It builds throughout the day.  The longer you are awake, the more it builds and the sleepier you will become.  This high level of adenine is the cause of sleep pressure, which is what helps you fall asleep.  Once you fall asleep, the levels decrease.  Caffeine works to inhibit sleep by blocking the action of adenosine with in the brain.

Melatonin is the darkness hormone and is secreted by your pineal gland.  Sunset is generally the start of melatonin secretion, and it stops secretion at sunrise which causes you to wake up.  It is a key player in our circadian rhythm.  Melatonin decreases as we age.

Our circadian rhythms is responsible for some of the following body processes…sleep and wakefulness.  Metabolism. Core body temp.  Cortisol and melatonin levels and other hormones like growth and thyroid hormones.  Every organ and every cell in our body has it’s own unique circadian rhythm.

As shift workers we have disrupted circadian rhythms.  This negatively affects us in many ways. 

Lack of sleep prevents our brains from making new memories and we build up toxic levels of beta amyloid in our brain which is contributor to Alzheimer’s.   

Being awake for greater than 16 hours will start to show sings of mental and physiological deterioration, we are as deficient as someone who is legally intoxicated.  We need 8 hours of sleep to repair the damage of wakefulness.  

 

 

But, HOW do I sleep with this crazy work schedule?

  • Commit to making Sleep a priority.  Stop wearing your lack of sleep as a badge of honor or importance.
  • Plan.  Don’t make plans for things when you should be sleeping.  Yeah, I’m talking to you…don’t make dentist appointments for the kids when you should be sleeping.  Don’t schedule meetings for when you should be sleeping.  Stop it.  Right now.  Just like I tell clients to plan their food, plan their exercise…you gotta plan your sleep.  Make an appointment with your self to go to sleep.  Put it in your calendar.  If you happen to get rest at work on the night shift and don’t need to sleep all day then, consider it a bonus day.  Get caught up on things around the house, or whatever.  
  • Transform your bedroom to an area for sleep and sex only.  No TV, iPad, or phone.  Room darkening shades, white or pink (steady rain, wind and the heartbeat are examples) noise maker, a comfortable bed, good pillows and high quality sheets.
  • Invest in a nice dark eye mask and good ear plugs.
  • Cool rooms temp (~65 degrees F is best), a sign on your door to let everyone know you are sleeping.
  • Get your family/roommates on board and explain to them how important it is for you to get sleep.
  • Limit your caffeine.  Avoid caffeine 12-14 hours before you plan to sleep.  Even though you may be able to fall asleep shortly after you consume caffeine, it’s half life is 6 hours…and it’s 1/4 life is 12 hours so it will still be in your system when you go to sleep.  Caffeine will reduce your deep sleep by up to 20%.  Caffeine hits the mute button on adeonosine, which we need to help build sleep pressure.
  • Skip the Wine-Down, or Breakfast Bloody Mary.  Alcohol disrupts the sleep cycles.  It blocks REM sleep and shortens it as the night progress and the alcohol is metabolized.  Your brain will naturally try to make up for the lost REM sleep, resulting in you not feeling rested upon waking.  When you drink, you are taking away the benefits of sleep.
  • Exercise is a great way to improve the quality and quantity of your sleep.  As you exercise more regularly, you will sleep better and when you sleep better you will feel more energized to exercise more.  Avoid exercise 2-4 hours before bed.
  • Prep your phone for sleep. If you do have your phone in the bedroom, make sure it is in “Dark Mode” or “Night Shift” to limit the blue light. Blue light from phones will interfere with melatonin production. Even 1 hour of blue light exposure before sleep will reduce melatonin production by 50% and delay the spike of it for 3 hours.  Turn off all notifications.  Put phone in do not disturb mode.  Calls will come though from your favorites list if they call twice with in 3 min in case of an emergency.  Remember to talk to your kids/family/friends about calling twice to get a hold of you.  
  • Create a pre-sleep routine…wether you are on days or nights, this is a form of auto-suggesting and will help tell your brain and body that it is time for sleep.  It is recommended that you start this 1 hour before bedtime.

  • No devices.  The blue light disrupts the production and release of melatonin.  
  • Melatonin supplements should be taken 45-90 min before bed time. Start with low does of melatonin.  This will take time to figure out.  I like Doc Parsley’s sleep remedy or Bullet Proofs sleep remedy.  Stay away from OTC sleep aids, they induce a more sedative state and prevent restorative sleep activity. 
  • Sleep promoting herbal teas are also a nice option to try.   
  • Journal for 2 min to get the ruminating thoughts out of your head and on paper.
  • Take a hot bath.  This is beneficial b/c it will help drop your body temp by 2-3 degrees which will initiate sleep and help maintain your sleep.  
  • Guided Meditation to help you fall asleep.

Protecting and prioritizing your sleep is critical. 

Make a great effort to optimize your sleep when you can, especially when you are at home. 

The only solution to sleep deprivation and fatigue is sleep.  

I realize that some of these tips may not be useful to everyone.  Pick a few things to focus on and see what your results are.

When I coach my clients around sleep, we spend time figuring out what all of their obstacles to getting good sleep are, then come up with strategies and a pre-sleep routine that will work for them.

Creating the plan is EASY….following the plan…well, that’s what we coach on in our session! 

Now go, get some sleep!

xo.  Valerie

>PS…want to know how to work with me?  It’s easy, just click the button below to send me a direct message on FB.  Or send me an email.  I’d love to hear from you.  val@hemscoach.com

PPS..Looking for references and resources?  I have them posted in my close FB group…come join it here HERE.

Weight Loss Tips

Are you in EMS/HEMS and want to lose some weight?

It may seem impossible given your irregular schedule, hours you work per week, stress, and confusion over what you really should be doing in order to lose weight.

Here are two tips on how to start your weight loss journey today….weather you are on duty or off.

Tip 1.  Don’t eat if you’re not actually hungry.  

This myth in EMS about needing to eat right now to prevent future hunger is just plain stupid and is a big contributor to weight gain.  I wish I would have been told THAT when I started out in EMS over 20 years ago.  Instead, I was told by everyone that “you better eat now while you can…you don’t know where you will be later.” “You do’t want to miss a meal”. “We could get busy later, so just eat something now to help hold you over”.  

We also get these message when we are not on duty.  It might sound like this “I made this just for you”, “A few bites won’t hurt”, “I worked so hard on this and you’re not going to eat it?”.  

When was the last time you ate when you were not hungry?

As long as you are alive, you will get hungry.  It is the way the body was designed.  When our body needs energy, hormones are released (mainly Ghrelin) and we feel hunger.  We can’t prevent future hunger by eating when we are not hungry.  That math does not add up.  What we are really preventing is us staying at our current weight (and losing weight!).

Eating when the body does not require fuel really disrupts your body’s hunger/fullness hormones and causes you to store more fat.   I will say, that this is not true for everyone.  I’m sure you know that one person who is thin and eats all the things all the time and never gains weight.  They are one of the few lucky ones.  And, are the exception, not the rule. 

How do you know when you are hungry?  Do you look at the clock and calculate the last time you ate to determine your hunger?  How does hunger feel in your body?

What happens if you don’t eat the moment you feel hunger?  Let’s go to that worst case scenario…you are just getting ready to eat and the pager goes off, you have an interfacillity transfer, which means it will be three hours until you are done and able to eat.  Fast forward three hours….you made it.  You didn’t get sick.  You didn’t stop along the way for a snack.  You maybe even forgot you were hungry.

How did you survive?   Your body was able to utilize the stored glycogen from your liver and access your stored fuel…aka your fat (a process called gluconeogenesis).  This is how the body was designed to work during times when there was less food available.  During times of excess food, our body stores the extra for later use.  For most of us, “later” never comes.  We never allow our bodies to access our stored fuel.

Please don’t hear me say that I think you need to “starve” yourself to lose weight.  That is not what I teach my clients.  I just want you to become aware of your hunger and to know that if you have to miss a meal, your body will do what it was designed to do.

Tip 2.  Eat until you no longer feel hungry…not full

Most people eat until they feel physically full.  Or, all of the food is gone.  This is overeating.  Overeating = weight gain. 

Learning to become aware of our own hunger and fullness is key to weight loss.  

The hormone Leptin is responsible for our “fullness” signal and the hormone that drives us to get up and move our body (to use the fuel we just took in!).  Here’s the deal with Leptin, we often ignore it.  Our brain overrides what our body is telling us…which is to STOP eating and go MOVE.  Instead, we listen to our brain which tell us to keep eating and then rest.  

We will always struggle with our weight when we outsource our hunger/fullness to things outside of us.  For example. eat only because food is available at the moment and stop eating when the food on our plate is gone. 

It’s time put your focus internally instead of externally.  

This means respecting your hunger and honoring your fullness signals.  And not listening to your brain (that voice in your head) tell you to keep eating, or that a few bites more won’t matter.  They do.

And, if you get hungry and not eat because you get busy at work it’s totally ok.  Remember, you have stored energy on your body and it knows how to access it.

I like to joke with clients about the number one thing you should eat when you want to lose weight….your own fat!    Getting a flight just before I’m going to eat is my favorite.  I know that I will be totally fine if I miss a meal.   In the coming weeks I will talk more about Intermittent Fasting and becoming Fat Adapted.  It really is a game changer for our industry!

If you want to take these tips to the next level, I suggest you dedicate a few days to get up close and personal with your hunger and fullness.  Let’s approach it like a scientist and call it an experiment.

Turn off all distractions. Grab a note book when you start to feel hungry.  Time for data collection….Write down all the thoughts you are thinking about being hungry.  See if you can really articulate how it feels in your body.  See how long the hunger lasts.  

Rate your hunger on a scale.  -10 is the most intense hunger, and -1 is a faint whisper of hunger, 0 is neutral.  True hunger comes in waves and should never feel like an emergency.  If you feel “hangry”, you are likely feeling withdrawl from sugar and flour.

Next, keep that notebook near by and eat your meal.  Make a note of the time and where you are at on the hunger scale. Write down every bite.  Check in with your body after each bite.  Do you still feel hungry?  Write down what you are thinking about.  Give your hunger a number.  Continue doing this until all the food on your plate is gone.  When you are done eating, write down the time and really describe how you are physically feeling (aka fullness).  The fullness scale is just like the hunger scale.  +10 is overly stuffed, +1 is just past neutral, +5 is full.  Write about what your thoughts are about what you ate, how you are feeling and whatever else is coming up for you.  Set your timer for 30 min.  In your notebook, write the time and describe how you are feeling and give it a number on the fullness scale.  Set the timer for 30 more min and check back in again and write it down in your note book.  The more data you collect the better.  

This seems really tedious, and that is the purpose of it.  It is a great way to help show you how to slow down and notice what you body is telling you. 

When I did this for the first time, I was blown away by all the thoughts I was having while I was eating.  I was used to distracted eating (watching TV, checking social media, listening to a podcast, or talking with family).  It was crazy to see how my brain was trying to tell me to keep eating (one more bite won’t hurt, it’s healthy food so you can eat more, you worked out today and so on).  I was shocked by how little food it would take to reach satisfied.  Even more alarming were the thoughts about wasting food.  It started to become really clear why I was overweight.  I literally overate at every meal.  I ate when I was not hungry.  I had snacks to avoid boredom or deal with my stress.  

I tell people all the time, if you want to lose weight you need to know what you are eating and what you are thinking.

Tell me how your “experiment” goes and what you learned from it.  Getting the data and analyzing it will be such an eye opener and from there,  you can start making changes.

I have room for a few more 1:1 clients if you are ready to start losing weight for the last time. Send me an email or DM on Social and I’ll give you all the deets.

xo.  Valerie

PS.  Are you in my close FB group?  Click below to join!

Hello there!

Hey!  I’m Valerie.  

Full time Flight paramedic for the last 18 years. Wife. Mom. Volunteer.

I love helping people.

My career has been one heck of a roller coaster ride.  Many ups and downs.

At my lowest point, I was at my highest weight of my life.  

I was so negative, bitter, and full of resentment.  It was effecting every area of my life.

After my first (of two) knee surgery during my short term disability time off, I knew I had to change.  I searched for “Life Coach” in iTunes in hopes of finding a Podcast that could help.

I found one and slowly, my life got better.  I eventually hired this Life Coach and I started to lose weight.

People noticed my change physically and mentally.  I was most proud of how I mentally changed.  Yeah, my flight suit fit better, I even went down two sizes, but enjoying going to work again felt so much better.

My purpose in life is to be of service to others, to help others in their time of need.  For the last 24 years that has been as an EMT/Paramedic/Critical Care Paramedic.

Two years ago, I decided that I wanted to add to my service to others.  I wanted to be a Life and Weight Loss Coach for those of us in HEMS/EMS.  Our industry needs help.  It’s hard to find help from people who “get it”.  

Blogging is a way for me to share my thoughts, and teach a new way of thinking about weight loss.

I also have a private FB group, check it out HERE.  I’m in there most days, trying to give useful information that you can start applying right away.  Plus, a weekly FB Live!

It has been really fun leaning new “business” skills and staring an online business.

If you are in EMS/HEMS and want to lose weight, come join my FB group and check out my previous blogs.  

I can promise you that I will be one (if not the only) weight loss expert that really gets you and the challenges you face at work and at home.  

I created at FREE GUIDE for you.  In there, I teach you the ONE thing you need to know right now to start losing weight.  If you would like to grab a copy of it, click on the button below!

Hope to see you soon!

XO. Valerie

Before and After photo

Weight Loss Obstacle: Planning

Sunday’s are now my day for planning for the week.
 
I resisted this for a long time. I used our work schedule as an excuse why I couldn’t commit to planning for the upcoming week on Sunday’s.
 
When the kids were little, they lived like we did…very “spur of the moment”…just go with the flow and allow spontaneity.
 
Now that we have two kids in High School and one in Middle School planning has become essential if I want to keep my sanity and keep the weight off.
 
It took a long time for Drew and the kids to get on board with this planning as I make them participate and we have had a lot of trial and error for the planning rhythm.
 
Here are the things I plan for every week and everything (except the meals) goes in iCal (we use Family Share).
  • Drew and I’s work schedule (usually this is already in, but we double check it!)
  • Kids practice and games/meets
  • Kids car pool (send group texts to confirm/assign)
  • My workout schedule (in studio classes as well as planned walks)
  • Other appointments or errands for the week
 
Once I have this all written down, THEN I plan what we will eat for BLS (breakfast/lunch/supper).
 
I have let go of all the “food porn”….Food Network, Cooking Channel, and Pinterest.
 
Constraint is key.
 
I took large note cards and made very broad categories, then I wrote down all the meals that I know how to make (and already have the recipe for) and the kids will eat. I ask the kids what they want to eat this week, they look at the note cards for ideas and as they decide, I have my shopping list app (AnyList) and start adding ingredients I need.
 
I write the menu down on the dry erase menu board and have it on paper in the kitchen with the needed recipes behind it. This way the kids won’t ask me 1.5 million times what we are eating for the day.
 
Next, it’s off to the store. My goal for this fall is to do all my ordering on-line and then go pick it up! It takes me 1 hour start to finish to shop for all the food. I keep a very well stocked pantry, so I’m rarely getting those types of items.
 
Once I get home, I pop in my ear buds and either listen to a podcast, audiobook, or watch a show on Netflix and get to work.
 

Wash, prep and the fruits and veg for the week. Here is a pro tip….store your fruit and veg in glass mason jars. They will last much longer. Pro tip number two...don’t wash berries before you store them. Wash just before you eat them. I do some cooking ahead of time, depending on that weeks plan.

This planning and prepping time spent seems like a lot in one day, but it will save so much time during the week and it is just one less thing to think about.

If I do have to work a Sunday day shift, I make all the plans during down time if possible…if not, I make it my priority for Monday. I keep all the stuff I need for planning in a “special” folder…left over Star Wars folder for when one of the boys was in elementary school!

 
If you want to up your planning game, my advise is to meet yourself where you are at….don’t try to do what I do on the first try…like I said before, it has taken me a long time to learn this skill and get efficient at it!
 
I hear this from my clients: “I’m just not a planner”, “I don’t really like to plan”, “I’m not good at planning”.
 
Thinking these thoughts is what has prevented them from actually becoming a person who plans.
 
It, like any other new skill is going to take practice and some patients. That is why I suggest you start small. Pick one thing that you know you can consistently do, to really make it a habit, then you can build on to what you are planning.
 

I have added some photos some of my past plans.

I’m curious what your obstacles in planning are or what areas you think you need more help with!

 
Send me a message and let me know!
 
Have a great (planned) week!
 

xoxo. Valerie

PS.  If you are curious about any of the supplies I use, check out my Kit Store here

 

Weight Loss Obstacle: FOOD

I asked a question on my FB page earlier this week.  What is your biggest obstacle to losing weight?  I got a handful of answers.

Conrad said that his biggest obstacle is food.  I have many thoughts about food.

When I tell people I am a weight loss coach, I immediately get asked about food.

Here is the deal with food, it is so important and yet completely irrelevant!  Whaaat????

Stay with me….I will tell you my recommendations about food, but first, you need to hear the truth.

You are overweight because you overeat.  You eat more food than your body requires for fuel. Period.  The end.  It does’t matter if you overeat a kale salad or a cheeseburger.  It is still overeating, and that is where the weight gain comes from.

If you want to lose weight, you need to stop overeating.

I have a blog coming out in the very near future that will go in great detail about overeating and what causes it and what to do about it!  Stay tuned for that.

There is no magic food or combination of food that will make you lose weight.  Clients desperately want to know what exactly they should eat, what I eat, and what other people have ate to lose weight.  Nope, not gonna do it..https://youtu.be/4QHHGHve_N0

We all have different likes/dislikes of food.  This is partly why I don’t create meal plans or tell people exactly what to eat.  You need to create your protocol based and what you like (and will) eat.  What’s more important is that you don’t overeat it and you ask yourself these questions when deciding what foods you want to include in your protocol.  

  1. Is this food fuel for my body?
  2. Does this food feel good in my body?
  3. Does this food provide necessary nutrients for my body?

Here is what I recommend my clients eat…..and BTW, this will not be a big shocker to you.  And really, you KNOW what to eat.  My job as your coach is to ask you “why do you choose NOT to eat what you know you should eat to lose weight?”  Seriously, answer that question in your head right now!  And, you are not allowed to say “I don’t know”.

Vegetables.  You need to east mostly vegetables.  All the veg…even the “starchy” ones.  Find ways to cook them that make them taste good.  Use olive oil, coconut oil, or butter to roast, grill, or sauté them.  Go to Pinterest and find some recipes.  In the summer, my family loves to eat raw veg with my mom’s homemade Dill Dip.  This dip is so good that my kids won’t even eat ranch dressing anymore.  #spoiled.

Moderate Protein.  Don’t go all hog wild here.  Remember, we are overweight because we overeat.    Any protein you like.  Even the “fatty” cuts of meat, or cured meat.  

Fat.  The low fat craze of the 80’s is over and there is plenty of research to show that this did not make America Lean Again.  I am on a roll with the puns today, even with minimal sleep!  Fat is great for a few reasons.  It helps with satiety, and does not cause our insulin to spike.  Olive oil, coconut oil, butter, avocado, heavy cream (which is totally amazeballs in coffee), and cream cheese to name a few.  Check out my kit store for book recommendations that address the research behind dietary fat does not make us fat theory. www.kit.com/VBestland

Whole grains.  Farro.  Wild rice. Oatmeal. Brown/white rice. Quinoa.  These are totally optional.    And, you want to limit them to once per day.

Fruit.  All the fruits. This is also optional and should be limited to once per day.

Here’s the deal with grains and fruit….they increase your glucose, which increase your insulin.  We want to keep insulin low.  If you want to learn more about insulin, check out my previous blog on insulin HERE  or get my free guide about insulin if you don’t have it already HERE.

I also highly suggest my clients take a break from sugar and flour.  It’s just good to see how dramatically it effects our weight and so many other areas of our life that we are completely unaware of.

And, ya’ll need to stop snacking.  I feel like I bring this up on nearly every blog and FB post, but seriously.  Stop it.  Snacks are not necessary.  You have STORED snacks on your body from last week…let your body access those.

Don’t forget to drink the water.

If you are wanting to lose weight in a way that I’m 100% certain you have not tried, let’s get on a FREE consult call and see if we would be a good fit….punny, I know. 🙂 Click on the blue BOOK NOW button below to go to my calendar and find a time that works best for you.

Have a great weekend and stay safe out there!

xxoo.  Valerie

PS..Did you know that I have a closed FB group?  I would love for you to join me in there!    

Fullness

In my last blog post I discussed hunger.  

This week, I want to look at fullness.

Feeling full (with food) feels good and normal in most of our bodies.

But, the goal is not to feel FULL after we eat.

The goal is to eat to satiety (satisfied).  

When we eat to fullness, we have overeaten.  

Overeating = Overweight body.

Just like hunger is a sensation that starts in the body and travels to the brain, satiety works the same way thanks to our hormones and hypothalamus. 

Leptin is the main hormone in satiety.  Leptin is released by our fat cells.  

After the glucose has been delivered to our cells and liver (thanks to insulin), what remains is sent to our fat cells for storage…to be used later.  Our fat cells release the leptin and say “Hey!  We got enough over here.  You can stop eating”.  

Unfortunately, this signal from the leptin is very subtle.  Our primitive brain is really good at ignoring it and encoring us to keep eating this delicious and dopamine releasing food. 

Another thing we have going against us is, if we have chronically elevated insulin (and if you are  overweight, you probably do) this will actually block leptin at brain.

This is a perfect recipe for gaining weight.  We have been conditioned to overeat, our primitive brain loves sugar/flour due to dopamine, and we can’t “hear” our satiety signals to let us know we are full.

Such good information to know.  It totally makes sense why we have been gaining weight.

The solution is to recalibrate our hormones, so we can feel (“hear”) satiety and to de-condition ourselves to stop overeating.

We do this by taking a break from flour and sugar, and paying attention to when we feel hungry and satisfied.

I recommend to my clients that they only eat when they feel physical hunger and stop eating when they feel satisfied.  

How do you know when you are satisfied? It will be different for everyone, but for me, it feels like I am no longer hungry, I have the desire to eat more, and there is still food on my plate.  

It will take a lot of practice to learn what satiety feels like to you.  It requires us to pay attention.  

We need to stop all the distractions when we eat.  No watching TV, reading a book, checking emails, or looking at social media.  

This will not feel good.  Your primitive brain will act just like a toddle having a tantrum.  All totally normal.  But, don’t listen to it.  

If you want to lose weight, you are going to have to become really good at listening to your body.    Here I go with “feelings” again.  🙂 

Your ability to feel discomfort is directly related to how successful you will be in your weight loss.

To sum it all up….only eat when you are hungry. Stop when satisfied. No snacking.  Take a break from flour and sugar. 

This will result in weight loss. Seems so simple.

But, it is not easy.  This is why having a coach is so beneficial.  I help you with all the drama that comes up.  And trust me, A LOT of drama will come up.  Having lost weight myself while still flying full time, crazy hours, sleep deprivation, husband, kids, and a puppy!  I got you my friend.

We are six months away from the New Year, let’s start working on that 2020 goal weight now.  

Use the blue “Book Now” button below to go to my online schedule and book a 30 min phone call with me.  There, we will talk about where you are now and where you want to be, I’ll tell you about my program.  Super easy and no pressure.

Talk soon.

Xo. Valerie 

Hunger part 2

Hunger part 2

Last week I went over the physical sensations of hunger, this week I’ll talk about the emotions of hunger.

I see you…rolling your eyes at the mere idea of talking about emotions/feelings and how it could possibly be related to Weight Loss!!  Stay with me though.  This is really important.  

In the following paragraphs I will use the words emotions and feelings interchangeably. 

How we FEEL will determine the ACTIONS we take. 

This is really good to know because if we want to change our actions (ie. overeating, overdrinking, overspending, etc.) we will need to become aware of how we are feeling. 

So, where do our feelings come from anyways?

I want you to stop for a second and really try to think about this.  Why do we feel motivated? Stressed? Sad? Happy? Committed? Valuable?

Feelings come from our thoughts.

What??  This was news to me. 

Ok, so back to hunger…the emotional kind.

Remember, there is also the sensation of hunger.  That starts in your body and travels to your brain….thanks to hormones.

Emotional hunger starts in the brain and travels to your body.  

It might sound like this “ooh, that strawberry pie looks really good”.   Now you are feeling desire.  What type of action does desire produce? Usually the action of eating the pie.  Even if you are not feeling the sensation of hunger.  

When we are constantly thinking about food, watching cooking shows, reading food blogs, or trolling Pinterest for new and amazing recipes this makes us feel desire, excitement, anticipation, and wanting of food.  Next thing we know, we are eating…grabbing a snack.

Ever notice that you eat when you are bored?  We are not really hungry, we are just looking for something to do, or are avoiding something. 

This my friend, is emotional eating.

We have never learned or been taught how to deal with negative emotions.  Many of us think that if we feel negative emotion, something has gone wrong.  We are doing something wrong.  There must be negative emotion so we can notice the contrast of positive emotion.

Our primitive brains like to deal with negative emotion by using things outside of us to feel better.  I call this buffering.  We use food, usually highly processed foods that contain sugar and flour or alcohol to feel better.  How does this make us feel better?  

It is a distraction from how we are currently feeling.  And, we get a hit of dopamine.  So, our primitive brain creates a neural pathway for this behavior and we repeat it over and over and over.  Soon, it becomes so ingrained that it feels automatic.

But, the truth is, it only makes us feel better temporarily.   And the cycle continues. 

So, what is the solution?

Learn to experience negative emotions with out using food or alcohol.

Now, I’m not going to lie and tell you that this feels amazing.  It doesn’t.  It feels like ass.

It gets easier over time, but negative emotion will still continue to show up and that’s ok.  We need to experience negative so we can feel how great the positive is.

I teach my clients how to experience negative emotions.

  • We allow urges and not give in to them.  
  • We name the negative emotions. 
  • We learn to identify where we feel them in our body.  
  • We practice feeling instead of avoiding, resisting and reacting to negative emotion.

Imagine if you stopped using food and alcohol to feel better.  

This is part of the journey to permeant weight loss.

If you would like me to help guide you, please click on the blue “Learn More” button below.  This will take you to my booking calendar where you can schedule and FREE call with me to learn what I have to offer.  I promise I won’t be all weird and salesy.  I have been where you are, and I want to help as many people as I can without any gimmicks or quick fixes.

Have a safe week!

xo.  Valerie 

HUNGRY?

What is hunger?

According to Merriam-Webster….“Hunger is an uneasy sensation occasioned by the lack of food”.

I think there are two categories of hunger. 

  1. Is the sensation of hunger
  2. Is the emotion of hunger

Today I’ll talk about the sensation of hunger, next week I’ll dive into the emotion of hunger.

The sensation of hunger comes from our brain, specifically the lateral hypothalamus.

When the stomach is empty, it secretes the hormone Ghrelin,  this hormone then travels to the lateral hypothalamus which causes the physical sensation of hunger.

The physical sensations of hunger often feel empty, achy, or grumbly. 

Sometimes we may feel weak, tired, lightheaded, hangry, or  have a headache.  This is usually from withdrawal of sugar and flour.  This BTW is not true hunger.

True hunger will come and go.  

I like to teach my clients the “Hunger and Fullness Scale”.  It’s a way to get in touch with what hunger really feels like.

-10————5————0 ————5————10+

-10 is the greatest hunger, +10 is most full.

Stop and take two deep breaths, now check in with yourself…where are you right now on this scale?

Did you check in with yourself by going to your stomach? The clock? Or your brain (“when did I eat last?)?  This really matters.

I want you to start identifying your hunger by going to your body.  Do you feel light? Hallow? Empty, and not just your stomach.  When I feel hungry, my whole torso feels light and achy, not just in my stomach.

Do not go to your brain “when did I last eat?”, “What time is it? Oh, it’s lunch time”.

I know for myself and many of my HEMS clients, we have gotten in the habit of eating when we can, and not according to our bodies sensation of hunger.

This my friends results in weight gain.

I have an assignment for you.  Do this when you are at home and during the day (not post nights or 24 hr shift).

This will require a tiny bit of planning.  I want you to plan to allow yourself to get to -5 to -7 on the hunger scale and plan & prep ahead of time what you will eat when you get to -5 to -7.

Here’s how it will look:

  • In the evening, make the plan for the food you will eat the next day when you get to -5 to -7 on the hunger scale.
  • Go to sleep, wake up at your “normal” time (is there such a thing?).
  • Don’t eat until you really feel the sensation of hunger, see if you can reach that -5 to -7.
  • Notice how you are feeling physically.  Describe in detail how it feels in your body.
  • Once you arrive at the -5 to -7 go ahead and eat that already planned out food.

How fun, right?

Nothing bad will happen if you feel hungry.  

This is such a necessary step in weight loss.  

It’s from here that we build layers of tactics and habits that will lead to permeant weight loss.

Have a beautiful weekend.

xxoo.  Valerie

PS.  If you don’t want to gain weight this summer and are curious about what I have to offer, let’s jump on a free consult call, just hit the yellow “Free Consult” button below and pick a day and time that works for you. 🙂 

Snacking

Snacks

Snacks.

How often are you snacking?

Do you graze all day long?

Do you carry snacks with you everywhere you go?

You don’t need snacks.

Despite what advertisers and marketers tell you.

Your kids likely don’t need them either.

Now your pissed.  I can tell.  You think I’m crazy.

Ok, maybe I should clarify a few things…if you are an insulin dependent diabetic this does not apply to you.  I’m talking to people who want to lose weight.  Healthy people who want to lose weight.  Whew, got that out of the way.

If you are overweight and you want to lose weight, one of my first suggestions is you stop snacking.

You really don’t need them and snacking is a big contributor to your weight gain.

I know what you are thinking…”I’m eating almonds, popcorn, and health snacks”.  It doesn’t matter.

Snacks are fertilizer for a fat ass.

Here’s why.

Every time you eat, your insulin goes up.  When your insulin is elevated, you are in a FAT STORAGE mode.  You cannot lose weight.

Listen, you are a smart flight paramedic or flight nurse.

This should really make sense to you.  Each time you put food in your mouth, I want you to tell yourself you are now releasing insulin and in FAT STORAGE mode.

Oh, you want to be in FAT BURNING mode???

That’s simple.

Keep your insulin low. 

Step one of three is to stop snacking.

If you want to learn the next two steps, go sign up for the FREE download I created by clicking HERE.

Have a great weekend and NO SNACKING.

xxoo, Valerie

PS.  My coaching calendar has openings if you want to learn more about how I can help you lose weight. Click the blue BOOK now button to book a FREE Consult call with me.

EMS Week 2019

EMS Week 2019

I have been reflecting on what EMS week means to me.

My thoughts on EMS Week are likely quite different from yours.  Let me explain.

I want to teach you about the feeling of appreciation.

The feeling of appreciation does not come from what our company does for us during EMS Week or any other time.

Someone cannot make you feel appreciated.  

Nope, they can’t.  No matter what they say, those words cannot make you feel anything.

The feeling of appreciation comes from YOUR thoughts, and only YOUR thoughts.

Your company may throw a pizza party to show their appreciation of the work you do, but this action will not make you feel appreciated.  

You will have a thought about the pizza party, which will either make you feel appreciated or not.  

I can prove this to be true because each employee will have a different thought about the pizza party.  Not all staff will feel appreciated because of the gesture.

We need to stop believing that other people are responsible for our feelings.  

When we believe this, we are giving all of our power away to someone else.  We  believe that we are not appreciated because our company didn’t throw us a big party for EMS week.

The feeling of appreciation is available to you right now if you want it.

You don’t have to wait for your boss to tell you you are doing a great job.  Or the local ED to have free soda and water as a token of thanks.

The feeling of appreciation comes from your thinking.  If you want to feel appreciated, you need to have thoughts that create that feeling.

Thoughts like “The work I do matters”. “I make a difference in peoples lives”. “When people need me, I am there to help them”.

My guess is you don’t routinely have those types of thoughts.  Am I right??

Let me ask you this….do you appreciate you?

Do you appreciate your body?  Are you treating your body with respect and appreciation?

I don’t think eating junk food and drinking alcohol is a good way to show our bodies appreciation.

This I can promise you, if you hate your body, you will never lose weight.  If we could hate our bodies thin, most of us wouldn’t be overweight.

I’ll write more about this topic another day!

Why do we expect everyone else to appreciate us when we don’t even appreciate ourselves?

Practice creating your own appreciation, and by the time EMS Week rolls around next year you will appreciate the work you do whether or not your company does something special for your base!

Ready to end your struggle with hating your body? Do you want to finally lose the weight you have gained since starting your Flight job?  I am here to help.  

Click on the blue “Book Now” button to schedule a FREE Consult call with me.  It’s totally free, over the phone, and pressure free.  We just talk and see if we would be a good fit to work together.

Talk soon!

xxoo, Valerie 

I don’t want to.

“I don’t want to”

My kids say this all of the time.

My clients also say this.

Do you say this?

I have some really good news for you…..you don’t have to WANT to do something to do it.

Wait, huh?

I’ll give you some examples.

Daughter: I don’t want to go to school today.

Mom: You don’t have to want to go to school to go.

Son: I don’t want to go for a family walk.

Mom: I get it, you don’t have to want to go on the family walk to go for the walk.

Client: I don’t want to plan my food.  I don’t want to keep a food journal.  I don’t want to drink all that water.  

Coach:  You don’t have to want to do all those things, you just decide you will do them.  

Do you want to lose weight?  If you want to lose weight, you are going to have to learn how to do things even when you don’t want to.

Our primitive brain does not want us to do new things.  It likes things to stay the same.  

Here’s the problem, if you keep doing the same things, you will keep getting the same results.

Can you see that?

We seem to have developed this entitlement, that we should only do things we WANT to do.

This is letting our primitive brain (your inner toddler) run our lives.  It only cares about seeking pleasure, avoiding pain, and staying efficient.  We have to learn how to override our primitive brains motivational triad.  We do this by using our pre-frontal cortex (the supervising parent).

We have to let go of this belief that we have to want to do something to do it.

I don’t want to go to work, yet, I show up for every shift.

I don’t want to clean the bathroom, yet, I do it every few days (ummm, I have three boys in the house and they all prefer using “my” bathroom).

I don’t want to plan and prep my food every week, yet, I want to maintain my weight loss.

I don’t want to keep track of all my spending, yet, I want next tax season to be stress free.

We use the power of our pre-frontal cortex to decide, on purpose what we need to do….and know that our primitive brain (toddler) will have a fit, and that’s ok. Just like the calm parent attempts to re-direct the fit-throwing toddler…”I hear you brain, I know you don’t want to do all this planning of food for the week…but, I decided it is what is best for us and we are just going to do it anyways.” And then you do it.  

It feels amazing when you do things you planned ahead of time.  Developing this skill of having your own back, no matter what, is really the secret to the universe.

If you can depend on anyone, it should be on yourself.

Wanting to lose is easy.  Deciding to make the changes is hard.

I help my clients learn to make decisions ahead of time with their pre-frontal cortex, and have their own back.

I don’t sell my clients some quick fix pill, bar, shake, or meal plan….I sell them on themselves.

You have the highest ROI when you invest in yourself.

Let’s get on a FREE consult call and I can tell you how my approach to weight loss is very different than anything you have done in the past!

Click on the blue “Book Now” button below and pick and day and time that works for you.  

I can’t wait to talk to you!

xxoo.  Valerie

PS.  Summer is just around the corner…you know what that means!  Vest season is OVER.  That’s all I’m gonna say 😉

Procrastination

April snow showers bring…..poor road conditions, red weather days, and NO SCHOOL!

Maybe Spring is procrastinating.   

What are you procrastinating?  

Maybe it is your taxes, or cleaning out your closet, or writing a weekly email!  

Why do we procrastinate?  

We procrastinate because we are avoiding feelings.  We put off items on our To-Do list because we have thoughts about those To-Do’s which likely lead to uncomfortable feelings.

Our Primitive Brain loves to run/hide from pain…only it doesn’t really know/understand that doing our taxes really won’t physically hurt us, we are just experiencing EMOTIONAL pain.

For example…We put off doing our taxes because we know we might feel frustrated, disappointed, or irritated.  Suddenly, it seems like a great idea to clean up the kitchen or finish folding the laundry (that has been sitting there, in the basket, on your floor for three days!).

These feelings come from thoughts like “I really should  keep better record of my donations”, “This would be so much easier if I was just more organized”, “I hate having to pay in every year,”,  and the number one procrastinating thought is “I’ll do it later”.  

Now notice how much time you think about what you are procrastinating from…then we feel more stresses out what we are not doing.

These thoughts and feelings lead to inaction & procrastination.

The good news is that we can learn to recognize this, and use this to evolve ourselves.

Ask yourself why are you avoiding doing the taxes?  “Because I am so unorganized with my finances, it will take some much time to find all the documents I will need to do the taxes, and I don’t understand most of it.” 

This will show you an area of your life that needs some attention.  In the above example, it is clear that there is some work to be done in organization of papers/documents.

Now, I know what you are thinking….but I always end up getting the stuff done at the last minute.  I really do work better under pressure.

The reason why this happens, is not because you suddenly got organized and love doing your taxes..it is because your thought shifted….It went from “I’ll do it later” to “I will have to pay a fine if it is not done and submitted by April 15th” which leads to the feeling of motivation and therefore drives your action to get the taxes done.  

How do we stop procrastinating?  

Tell ourself the truth.  I’m avoiding doing this task because I don’t want to feel _____.  

We have to let go of the idea that we should WANT to do the task.  You don’t have to want to do your taxes to go and do them.  

We decide with our Pre-Frontal Cortex that we are going to do something, then we have to deal with the objections our Primitive brain comes up with and overcome them.

This is all normal and is part of being a human.  

Think about how amazing it feels to complete things.  How good did it feel to get those taxes done?  To finally stop thinking about not doing them!  So good.

When you have something that needs to get done, try thinking about how awesome it will feel to complete it, and use that feeling to drive your action of getting it completed.  If you get it done ahead of time, you will have more free time to do something you love to do!

I realize I just gave you examples on taxes (because this may or may not have been me very recently), but this totally applies to weight loss too.

Many of my clients procrastinate with meal planning, exercise, or writing in their food journal.

All the same things apply as above!

Go grab a piece of paper and a pen, we are going to do a little exercise.

  1. How does procrastination show up in your life?
  2. Think about the last time your procrastinated…why did you?
  3. Can you identify how you were thinking and feeling?
  4. What was the benefit of procrastinating
  5. Were there any consequences to you procrastinating?
  6. How might have the work gotten done faster and easier with out procrastination?
  7. How are you going to prevent procrastinating in the future?

Now go, take some action and stop procrastinating!!

xo.  Valerie

PS.  If you want help from me, send me a message or use the blue “Book Now button” to book a FREE consultation call.  

I Can’t do it.

I can’t do it.

Do you hear yourself say this?

I hear my clients say this.  “I just can’t do it”.

“I just can’t do it right now”  “Now is not a good time” “I just couldn’t do it”.

Don’t get me wrong….I say this too.  There is a big joke at my house (work, and with friends) of me stomping & jumping like a toddler on our boat last summer with me screaming  “I Can’t do it Drew”.

Whenever I hear people tell me they “Can’t do it”, I envision my toddler self stomping and screaming.

That is what is going on in our brain.  Our primitive, toddler like brain.

When we are faced with something that is challenging, our primitive brain acts like a toddler and has a fit.

We immediately tell ourselves we can’t do it.

We just shut it down, and you know what the result is?  We don’t do it.

I see this with people who want to lose weight with out making any changes.

I recommend my clients take a break from sugar and flour for at least 12 weeks.  

They will say “I can’t do it”.  I ask why?  “Because I have never been able to do it in the past.  I can’t give up sugar. It’s too hard”.

Just because something is hard or challenging to do, doesn’t mean don’t do it.

Like giving up sugar or flour.  Yes, it will be hard.  Does that mean you shouldn’t do it?  No.  

If we constantly tell ourselves we CAN’T do things, we will never take action to prove that we can.

Do you see that?

Stop telling yourself you “I can’t do it”.

When you hear yourself start to say “I can’t do it”, say this instead…”What if I could do it?”

What if you could give up sugar and flour?  What result would you get in your life if you did?

I know you can do hard things.

You get in a helicopter and take care of people in their greatest time of need….you do things and see things that most people can’t begin to understand.  

Doing hard things is what makes our life interesting.  It also makes the easy things seem so much easier.

How great would it be if not eating sugar and flour was easy?

If you want to lose weight and are ready to let go of “I can’t do it”, I’m the gal for you.

Click the blue Book Now button to get on a FREE consult call with me.  I have openings this week.

Talk soon!

Xoxo.  Valerie 

Cravings

Cravings

What is a Craving?

According to Merriam-Webster it is an intense, urgent, or abnormal desire or longing.

Synonyms: appetite, desire, drive, hunger, itch, lust, passion, thirst, urge, and yearning to name a few.

Hummm, interesting.

Here is my take on cravings.

A craving is a feeling.

Feelings come from our thoughts…sentences in our head.

We create our own cravings by our thinking.

Why do we crave certain foods and not others?

Have you ever craved a baby carrot?

Not likely.

How about a strong urge or yearning for a baked chicken breast?  

No?  Who does that??

Chocolate? duh.

Cheesecake? Obvs.

Chips and Sala? Clearly.

Beer? Hello…I live in Wisconsin!

Popcorn? Always.

We create our own cravings.

You are in the habit of thinking about foods that create cravings.

And, if you are anything like me, you are in the habit of answering that craving.

I mean, I must be craving it for a reason.  My body must “need” it.

Just because we have a thought does not mean that is true and that we must act on it.

Isn’t it strange that we don’t crave beer or wine first thing in the morning?  Come 17:00 a glass of wine seems like a great idea.

Or think about that thing that many people crave and you don’t….like cigarettes.

Why do you think that is?

What if I gave you a pack for free?  

Still no?

Why?  Really think about why you don’t crave cigarettes.

The answer is it starts with a thought…..

I hate cigarettes.  I can’t stand smoke.  Smoking is bad for you.  Smoking is gross.

We don’t create cravings because of those thoughts…and because of that we don’t smoke.

Now think about chocolate.

I love chocolate.  It tastes so good. It is my favorite. No really, I love it.  I need a little chocolate every day.  I could not live with out chocolate.  Just a little taste is all I need.

These are some possible thoughts that may create cravings.

If this is how you think about chocolate, it is no wonder you crave it and eat it.

Ok, this is all good information to know…but what are we supposed to do when we have them?

You have three options really.  Answer it.  Resist it.  Allow it.

If we answer the craving we are eat the food.

We can resist it by using willpower.

Or, we can allow it.  Allowing means we sit there with the craving.  We feel it in our body.  We recognize the thoughts we are thinking about it and we just sit with that discomfort of the craving and don’t eat that thing we are craving.

This is one of the big reasons why weight loss is hard.  

We have never been taught this.

It is really uncomfortable to allow the feelings of cravings, desire, urges, longing, lust, hunger, or passion.

We have a history of answering most of our cravings.  This is likely what got us overweight.

I certainly didn’t gain nearly 100# in my 20+ years as a paramedic because I craved baby carrots and chicken breasts.

It was because I answered almost all of my cravings.  

It is hard to not answer cravings.  My brain offers up many justifications to just eat it.

Now, I just allow the discomfort, and It feels really good (later) when I don’t eat the food. 

I tell myself the truth.

If I say YES to that craving, I am saying NO to my goal weight.

I have to give up instant gratification for long term satisfaction.

If this seems like something you need help with, I would love to talk with you.

Click the blue “Book Now” button and schedule a FREE 30 min Consult Call with me.

Talk soon!!

xxoo.  Valerie

Yoga and I

You may not know this about me…I love yoga.


I have always loved yoga. I am naturally very flexible.


But, I stopped going when I gained a significant amount of weight after

having my three kids and two knee surgeries.


2.5 years ago, when I started my weight loss journey, I committed to diving deep into yoga.


Yoga and coaching have changed my life.


Yoga has given me the courage to move forward with my Life Coaching business.


Yoga was the one place where I felt I was truly accepted for who I really am.


There is no hiding your body there…hello tight pants and shirts!


There is no hiding your strength or weakness.


There is no hiding your face behind makeup.


There is no hiding from your own thoughts.


There is no hiding.


There is no judgement from the teachers or students.


The only judgement you have is that of your own.


There is only love and acceptance in that studio space.


There is community like I have never seen.


Yoga taught me that if I can find these things in the studio, then they are also available to me outside of the studio.


People will like me for who I really am.


I just have to show up and show them.


This experience (yoga or not) is also available to YOU.


Coaching is a game changer for your life.


It would be my honor to be your coach.


You can sign up for a FREE 30 min Consult Call and I will show you the power of coaching.

Click the blue “Book Now” button to schedule a Consult Call!


“The Best Is Yet To Come”


xoxo Valerie

Compelling Reason


Compelling reason.

Do you have a compelling reason to lose weight?

Having one is so important. 

It is what will make you feel motivated to take action. Even in the face to tremendous discomfort.

Losing weight is hard. 

We have unknowing taught ourselves that eating and drinking makes us feel better.

Losing weight is the process of moving away from what gives us comfort.

But, the comfort food & drink give us is temporary. 

What we truly desire is long term satisfaction.

Your primitive brain only knows instant gratification.

In the times of discomfort during change we need to call upon our compelling reason.

It needs to be better than “nice”. 

It would be nice to lose weight. It would be nice to wear a size 6, or weight 140#.

Nice won’t cut it when you are exhausted, and stressed after a long flight and there are homemade cookies in the ED break room.

What will stop you in your tracks when you are about to eat the cookie?

So, how do you find that compelling reason? 

Grab a pen and paper, and I will show you how.

{write this} Why do I want to lose weight? {and write the answer}

Then, ask yourself why again based on the answer you just gave. {write all of this down}

Ask yourself WHY 5 times. Yes 5. Dig deep. Go beyond the surface.

You may find you have a few very compelling reasons. 

The more the merrier!

And, your compelling reason can change. As you change and evolve, so to will your “Why”.

Click the Blue Book Now button to schedule a Free 30 min Consult Call with me on a day and time that works for you. On this call, I will take you through your Before and After process, it’s fun and can be life changing.

Looking forward to hearing from you!

xo. Valerie

Diet Mentality

Diet Mentality 

Diet mentality thinking…

How many calories should I be eating?

What about the Macros?

I’m not able to lose weight because I can’t fit working out in my busy day.

That food is bad.

Calories in. Calories out.

Everything is fine in moderation.

I just want to eat like a normal person.

If I can’t do it perfect, I don’t want to do it.

I just have to be good long enough to get to size ___.

I need to get this weight off by summer.

Throwing away all the “junk” food in the house will make it easier to not want it.

Have you ever thought any of those above thoughts? Is that how you are currently thinking about dieting?

I would argue that thinking any of the above thoughts will not get you permeant weight loss.

The result of weight loss comes directly from our thinking. 

Most people think weight loss comes from the gym and the kitchen.

Ok, a little might come from the gym. A lot comes from the kitchen, but the majority comes from our thinking.

I work with my clients to drop the diet mentality thinking.

I show them how their thoughts end up in their results.

Here are some examples of thoughts that will result in weight loss.

I’m choosing not to have that today.
I didn’t plan for that today.
I can have it tomorrow.
It is ok to feel hungry.
Every bite does matter.
If I say yes to that free cookie, I am saying no to my goal weight.

I also encourage my clients to ask themselves a lot of questions…and answer them!

How can I lose weight today?
How does that feel in my body?
Does that food serve me?
What emotion am I trying to avoid by having this snack?
Am I really hungry?
Why?

If you are looking to drop some weight and drop your diet mentality, I would love to talk to you! 

Click the blue Book Now button below to set up a Free 30 min Consult Call with me. I will take you through your Before and After, it can be life changing.

Talk soon.

xo. Valerie

The Past

The Past

My clients want to go to the past.

“When I was thin….when I could do….When I could eat whatever I wanted…”

They romanticize the past and think that everything was so much better “back then”.

What I show them is that their past is what GOT them to where they are NOW…in an overweight body.

Do you really want to go back there? Do you really want to live how you did then now?

Because you will get the same result. Each and every time.

The past is where we learn lessons. 

We use the lessons of the past to make our future better.

What purpose does it serve to keep looking to the past? It just keeps where you are.

This is your primitive brain BTW. It wants you to stay the same. It’s easier that way.

Sure, at times you feel bad about your weight, but it just feels so much better to do what is familiar (aka habits)…like coming home from work and opening a bottle of wine while you cook dinner, or having cheese and crackers after the kids go to bed while you “relax” and watch TV.

Weight loss is hard for many reasons. You are trying to change your habits which is very uncomfortable for your brain. It doesn’t know what you are seeking is long term satisfaction of being at your goal weight. It just wants to feel good in the moment.

These are competing desires. 

On the one hand we have the desire to feel good, avoid pain/suffering, to do what is familiar.

On the other hand we have the desire to lose weight, feel comfortable in our body, sleep better, have less aches and pains, and improve our health.

These are the competing forces of your primitive brain vs your pre-frontal cortex.

If you want permeant weight loss, you are going to have to overcome your primitive desires.

This is not easy. 

You are deciding to feel discomfort on purpose.

This is how we get to the next version of who we are.

You can totally do hard things….I know this because you are in HEMS.

We do hard shit all the time.

We have to make our patients feel discomfort for their own good…think about starting an IV…yes, it is uncomfortable, but we need it to give them medicine that will help you.
If you are up for this weight loss journey, and I really hope you are, you are going to have to commit to feeling discomfort. 

You need to go through the discomfort to get the result you want. 

It’s part of the deal.

But, the good news is I am here to help you. Let me help you lose the extra weight for good.

Click the blue Book Now button below to book a Free 30 min Consult Call with me on a day and time that works best for you. On this call, I will show you how you got where you are and who your future self could be.

Xo. Valerie

PS. I fly full time, so my availability is limited. The sooner you sign up, the better!

Normal


I just want to eat like a “Normal” person.

If you are anything like me, you have said that many times in the face of weight loss.

Let’s stop and think about this.

What is normal?

Why do we just want to be normal?

Can’t we do better than “normal”?

Here is the truth about normal……

Normal in our country is obesity.

It is normal to overeat.

It is normal to drink alcohol all the time.

Its is normal to use food & booze as our only source of entertainment.

The reason we feel such pressure to “be normal” is because of our Primitive Brain.

Our primitive brain thinks it is dangerous to not fit in with the herd. 

What our brain does not know is that it is the year 2019 and nothing bad will happen if we don’t have beer at Happy Hour, or a cupcake at the Birthday Party.

Your brain will go to work with thoughts that will lead you to “be normal” and drink at Happy Hour or eat the Birthday cupcake.

Eating “normal” got you to where you are now…..overweight.

Maybe you want to re-read that last part.

Now ask yourself “do I really want to eat normal?” 

If you do, you WILL GET THE SAME RESULT.

Simple math formula for you…

Eating normal = being overweight.

I do NOT want to be normal.

I do NOT want eat like a normal person. 

If you want to stop eating like a normal person, you are going to have to think and feel things you are not very good at, and that will be uncomfortable.

Being overweight is uncomfortable. 

Which do you choose?

If you want me to help you learn to eat in a way that is NOT NORMAL & does not result in an overweight body, click the blue button below.  This will take you to my schedule where you can book a Free 30 min consult call at a day and time that works best for you.  I will show you how different your life can be!

Xo. Valerie

Busy

Busy.

I am so busy.

Why do we glorify “Busy”?

We wear our busyness as a badge of honor.

But are you reeaalllyyy busy? C’mon…..tell the truth.

Being on you phone, trolling social, watching TV, listening to a podcast is not busy.

Those are distractions. 

Why do you want to be busy?

Is it possible you are just being busy to distract yourself?

Distracting yourself from your own negative self talk.

Many of us stay busy because we don’t like the idea of being alone with ourselves, with our own (painful) thoughts.

The truth about busyness is that it does not drive any action.

Yeah, you might get a few things off your to-do list, but you likely aren’t doing that ONE things you know you need to do.

If you really think you are a special snowflake and are over scheduled, I challenge you to do a time journal for three days. This is where you write down what you are doing every 30min from the time you get up until the time you go to bed.

I call this a reality check. I did this. Turns out, I was super busy…doing stupid shit all day. 

I made some radical changes. 

Goodbye NCIS, Foodnetwork, Bravo, HGTV. I will miss our time together, but I need to GSD.

I started saying no to everyone and everything that did not align with my goals. 

“I’d love to volunteer, but I can’t, I’m sorry”.

Another thing I changed was dropping the word “Busy” from my vocab. 

I’ll catch myself every now and again, and I notice how terrible it feels when I say it.

Then you’ll notice how everyone around you says how busy they are.

I challenge you to tell yourself the truth about what you are really “busy” doing…then drop the word busy all together.

Want help from me to free you from the busy mindset and get you taking real action on your goals? Whether you want to lose weight or feel better, I can help.

Click the the blue Book Now button below.  This will take you to my Free 30 min Consult Call schedule.  Pick a date and time that works best for you and we will get on the phone and I’ll show you how different your life can be!

I look forward to hearing from you!!

Xo. Valerie

My Before & After

Before and After photo

Before & After

This is my before & after.

BEFORE, I was blaming everyone and everything for all the results in my life….ie. my over weight body, my poor reviews at work, my social life, my bad attitude, my strained relationship with my husband and the kids…literally everything. 📉

Before, I would say the most horrible things about myself in my head.🗣

Before, if someone would give me a compliment, I would immediately deflect it and say something negative about myself (out loud and in front of the person who just said something nice to me…WTF?) 🤦‍♀️

Before, my hormones were all over the place. I was very moody, skin breakouts, intense cravings, hot flashes, headaches, and other “female” issues!  😳😡

One day I stumbled across a Podcast and decided something had to change. I remembered one of my favorite quotes…

“Change yourself first, then conquer the world”

I joined a coaching program and I committed to changing myself. 

Welcome to my AFTER.

I take credit and accountability for all of the results in my life.

No one did anything different or had to change for me to be happy, or lose weight.

They all stayed the same.

I’m the one who changed.

I very rarely say negative things to myself.

I accepts compliments with grace and gratitude.

I give more compliments.

I say I am Sorry.

My hormones are balanced. 

My skin is clear, I have significantly less hot flashes, very few headaches, and occasional cravings.

I want to be an example of what is possible for YOU.

You can change.

You are allowed to change.

I believe this is my work and purpose in the world.

I want to help you.

I created a program that is just for you my HEMS Friend.

Think about what your “Before & After” could be…..

If you are ready to start on your “After” take that first step and book a free consultation with me.

Click the blue Book Now button. It will lead you to my schedule and you can pick a time that works for you to talk on the phone.

I look forward to talking with you.

xo. Valerie

PS. I still work full time so my time is limited….book now and you could get started NEXT WEEK.

Detox

I’m in support of detoxing.

I want you to let your body do its own detoxing….which it does everyday with out you doing a juice fast or some other crazy thing.

My idea of detoxing is much different.

Detox from all the crap TV you are watching, Social Media you are consuming, and the constant negative self talk.

You are confused on what kind of detox you REALLY need.

Why not try it and see how much better you feel?

It is hard to see how much TV, Social, and negative self talk impact us until we take a break from it.

It will be hard, and that’s ok.

What will you do with the extra time you now have?

You can spend it listening to a positive podcast, reading a book that will improve your life, meditate, journaling, sleeping, and so much more!

If you want different results in your life, you are going to have to think new thoughts. Feel different feelings. Take new actions.

Stop believing there is a quick fix out there. That there is something outside of you that will change you.

Change only comes from within and is available to you when you are ready.

If you need help, I am here for you.

To book a free consult call with me, use the blue “Book Now” button that will bring you to my schedule. Pick a time that works for you and let’s talk about the solution.

xo. Valerie

PS. I also help people who are not in HEMS/EMS. If you want to lose weight, I want to help you 🙂

If I had more TIME….

f I just had more time….

I would _________.

I hear this a lot from my clients (and pretty much everyone around me).

They think that having “more time” will solve their weight loss problem.

If they had “more time” they would be able to plan their weekly meals, go shopping, prep the food, journal, workout, drink more water, get more sleep and so on.

This is a sneaky little lie their primitive brain tells them.

Do your tell yourself this too?

If you are constantly saying (out loud or in your head) “I just don’t have time”, I want you to stop and ask yourself if that thought serves you? 

Are you getting the result you want by thinking that? 

I’m going to guess that is a big NO.

Getting “more time” is not the answer.

Listen, you’re an adult.

You are going to have to do things you don’t want to do.

That is what this is all about. 

Stop using time as your excuse to not get shit done.

Start thinking “I have plenty of time”.

Because that is the truth. You do have plenty of time.

You are just choosing to not use it in a way that serves you.

If you are really struggling with what I’m saying here, I challenge you to keep a time journal for a few days.

It will become obvious on what you are really spending your time on.

If you really want the result of weight loss, you are going to have to manage your time.

Less time on Social Media, more time planning food for the week.

Less time watching TV, more time prepping your food.

Less time being “busy” with things that don’t support your weight loss goals, and more time finding ways to support your weight loss goals.

What do you want to spend your time on???

I would love for you to spend time working with me on getting your weight loss results.

I offer a weight loss program that works for those of us in HEMS.

Click the Blue button below and let’s talk about spending more time on losing weight!!

xo. Valerie

Questions

High Quality vs Low Quality Q’s.

We know providers who are really dialed in on
their assessment skills.👩‍⚕️

They ask great high quality questions.👏

They get very focused answers.🔍

We know other providers who ask low quality questions, and no surprise, they get vague answers. 👎

Now, think about the questions you ask yourself daily.

“Why am I so fat?”
“How did I get here?”
“Why is it so hard?”
“What is wrong with me?”
“Why is it taking so long?”
“Why do I keep doing this to myself?”
“Why can’t I get it together?”

I’m sure some of these sound familiar if you have ever tried to lose weight.

These are low quality questions that might 
make you feel disempowered.😕

When you feel disempowered, it’s likely you won’t take any actions that will lead to weight loss.😤

Asking yourself high quality, empowering questions will put your super computer brain to work.🧠🖥

You need to access your own wisdom and your brain will come up with an inspiring answer!💡💬

“How can I lose weight today?”
“How can I lose weight permanently with out feeling deprivation?”
“How can I honor my body today?”

Can you feel the difference in these questions?

Don’t allow your brain say “I don’t know”.  🙅‍♀️

This will block all your wisdom.  🚫

Follow that up immediately with “But if I did know….what would the answer be?”

Now, ask yourself a high quality question every day.❓

Write that question down on several post-its and put all over your house.🖊

Let your brain get to work on the answer.

If you want someone to ask you a lot of high quality questions and come up with the solution of permanent weight loss, you should hire {me!} as your coach.

I work with clients 1:1 over the phone for 6 or 12 weeks.

I have put together a program that is really focused on how we in HEMS can lose weight.⚖️

Using these tools I lost over 50#’s.

Click the blue “Book Now” button and set up a free consultation call with me.✔️📞

PS. I can only work with so many people per week due to my full time work schedule! 📆🚁

Message me with Q’s!

xo. Valerie

Failure

Failure

Failure is defined as “lack of success”.

That is a pretty harmless definition, yet we make “Failure” mean far worse.

So many of us hold ourselves back from things because we are terrified of failure.

What do you make failure mean?

What would you do if you were guaranteed not to fail?

I have had a complete shift in how I think of failure.

I don’t make it mean anything about me. 

Failure only means “lack of success”…Not, “you suck because you ________.”

If we fail at something, it means we still have learning to do.

We need failure so we can have success.

Failures are the building blocks to our goal.

Have you tried many diets only to fail at them and gain the weight back?

This is great news because you learned from those past diets…of what does not work for you.

You didn’t learn the skills necessary to maintain your weight loss.

Don’t make it mean that you are never going to lose weight. That you are a failure.

If you want different results, you are going to have to try something you haven’t tried before.

This is where I can really help you.

I have been where you are.

I have learned many things, and I keep failing and learning. Still. Even after losing over 50#.

If you are ready to lose weight in a new way permanently, let’s get on a consult call.

It’s free, over the phone, no pressure. We talk, I tell you what I have to offer in my weight loss program designed for us in HEMS. I truly want to help you lose weight for the last time.📞

Click the blue “Book Now” button  below to go to my schedule.

Talk soon.

xxoo. Valerie

PS. I can only work with so many people per week due to my full time work schedule, so get on now before the weight list. (did you see what I did there? LOL)😂

Quitting vs quitting


Quitting

Are you a Quitter?

Have you tried multiple diets? 

Have you tried to change a bad habit and found yourself quitting because it was too hard?

We are really good at justifying our quits…

“This is really hard” “I’m just too busy right now” “Now is not a good time” “My work schedule is just too complicated” “I’m too tired”

In the moment you decide to quit something, you feel relief.

After you quit something you likely have a lot of negative self talk, feel guilt and shame.

“Why? Why do I keep doing this to myself?”

Quitting is a habit.

Our brain is used to use quitting. 

Think about the majority of your days. 

If you are anything like me, you will have day after day filled with microquits.

What’s a microquit? It is all of those little quits you do.

I planned to go workout out, but cancelled at the last min. I want to go for a walk but it is snowing out.
I planned dinner, but didn’t feel like eating that so we went out for dinner instead. I planned to not drink tonight, but did anyways.

Any of this sound familiar?

These microquits eventually lead to the Big Quit.

You Quit the diet, you Quit on you.

I help my weight loss clients improve the relationship with themselves.

If you really want to lose weight, you need to stop Quitting on yourself.

How do you do this?

Have an epic compelling reason to lose weight.
Commit to yourself.
Make decisions ahead of time.
Follow through on those decisions even when you don’t want to.
Be willing to feel & embrace the discomfort of negative emotions.
Sit with intense urges and not answer them.
Learn to fail and be resilient. 

Listen, I totally get it. 

It is very hard to lose weight. 

I wish I would have had someone like me to help me lose my weight. I have been a Flight Paramedic for over 15 years. I know the job and all the excuses of why we can’t lose weight. That is why I became a certified Life and Weight Loss Coach. I want to help other Flight Paramedics and Nurses lose weight. 

If you really want to lose the weight this year, I really want you to take the first step and click here to book a free consult call with me. You will leave the call with my number 1 weight loss tool you can carry with you on duty (and off!) and a better idea of how working with a coach who “gets it” can have you on your way to feeling Confident and Comfortable in your Flight Suit for 2019.

PS. If you really want to stop quitting on yourself and permanently lose the weight, hurry up and book a consult call with me. I have limited spots available due to my work schedule!

xo. VB

Willpower

Willpower is a limited resource.

You know you are depending on Willpower when you have done “good” all day….then you get home from work the urges and overdesire take over and you find yourself eating a huge bowl of popcorn and on beer #3 {speaking from personal experience here my friends}.

The way to effortless & permanent weight loss is to learn how to NOT depend on willpower.

You need to learn a new skill, and it is called ALLOWING.

Allowing is very different than willpower.

They both feel uncomfortable.

One will lead to permeant weight loss and the other will lead to the “yo-yo” weight.

How do you allow urges and overdesire?

You just sit there and do nothing. Permission to be lazy.

But why is this so hard?

Because you will have to sit with the discomfort of your emotions.

Your primitive brain thinks you are experiencing real pain . It does not know if you are about to get attacked by a tiger or just feeling disappointed because you are not eating popcorn and drinking beer.

You just need to tell yourself, I’m ok. Nothing bad will happen to me. I’m just feeling negative emotion. No big deal. I can handle it. I need to experience this in order to lose weight today.

You got this. 

Practice allowing today and let me know how it goes.

If you need help with this…good news…I am very experienced with this and I CAN HELP YOU.

All you have to do it click on the blue “Book Now” button which will bring you to my scheduling page. Book a time that works for you and we will talk about how to get you losing weight right away. Super easy.

Talk soon.

xo. VB

Tired

Welcome to HEMS….you will never sleep right again….

Ok, that’s a bit dramatic.

The truth of the matter is, if you do rotating shift work, your sleep will suffer.

I’m going to give you some tough love. 

STOP saying {and thinking in your head} “I’m so tired”

“I’m exhausted” “I didn’t get enough sleep”

NOBODY CARES.

What is the upside to constantly telling yourself {and anyone who will listen} that you are soooooo “tired”?

Most people assume we {Flight Crews} don’t get enough sleep.

Stop talking about it.

Ok, we got it…you’re sooooo tired….now what??

Are you going to let is stop you from making your 24 hour plan, prepping your meals, going for a walk, or whatever?

Or is your primitive brain giving your permission to be lazy, to do nothing all afternoon, make poor food choices, stay up watching Netflix?

I teach my clients to LISTEN to their bodies.

Eat when Hungry. Stop eating when satisfied.

When you are tired, you need to rest. 

Give your body what it needs, not what will make it feel good in the moment {Sugar, Flour, Facebook, Shopping, Netflix}.

You might be thinking this is obvious, but I want you to think back to the last time you said you were “tired” and what you really did about it.

The next time you find yourself telling the world how tired you are, make sure you are heading to the solution and not the pantry.

Try some of these thoughts on:

I can be tired and still make good food choices.

I can be tired and still follow my eating protocol.

I can be tired and do what needs to get done.

The solution to being tired is rest (or sleep).

If you are using your job as an excuse why you can’t lose weight and are looking for a permanent weight loss solution, let’s get on the phone and make a plan that you can implement while on duty and off.

Click on the blue Book Now button and sign up for a free consultation call with me. No pressure, I promise.

Let me help you lose weight and feel Confident & Comfortable in your flight suit….starting next week.

Talk soon.

xo. Valerie

Insulin

INSULIN MAKES YOU FAT.

When I learned this, everything changed.

Quick disclaimer…I am not an MD, nor am I giving you any medical advise.

I am going to keep this super basic. If you want the finer deets….GI (my new abbreviation for Google It)!!

Insulin is a fat storage hormone.

Insulin goes up when your glucose goes up.

Your glucose and insulin go up every time you eat.

Some foods spike higher levels than others (duh!).

Sugar, Flour, Alcohol spike it highest.

Do you see where I’m going here?

Fat and Protein spike it the least.

I know what you are thinking….BACON. BUTTER!!

If you want to lose weight you MUST keep your insulin low.

When you eat, glucose and insulin go up. 

Your muscles and liver get their needed glucose, and what is left is stored as fat.

You eat again in 2-4 hours…the same thing happens…again and again and again.

One day you wake up and your flight suit is a bit more snug. 

You notice at quarterly weigh-ins that your up a few pounds. 

Let me help you create an eating protocol that works for YOUR body and YOUR schedule.

Speaking of schedules, click on the Book Now button and get on mine. 

Let’s talk for 30min and get you on your way to feeling CONFIDENT & COMFORTABLE in that flight suit again!!

xo. Valerie

Self Talk

Self talk

What do you think of yourself?

Are you a mean girl?

Is most of your inner dialogue negative?

Just like you, I used to say the meanest, harshest things to myself.

I couldn’t figure out why I didn’t have the results I wanted in my life.

So I would be harder on myself. 

I believed that I could verbally beat myself thin.

The truth is this….negative thoughts produce negative feelings, which drive negative actions, ending in negative results.

Negativity begets more negativity.

I had tried everything to lose weight, to feel better, and to have a better life.

I wanted everything to be easy.

I wanted everything to change around me.

Turns out, I was very confused.

My weight loss journey started with deciding that I will never say another mean thing to myself again.

What did I have to lose with dropping the negative self talk?

Ummmm. Weight. I lost weight. 

I know this sounds crazy, but, have you ever tried it?

If you want positive results/changes in your life…you will ONLY get them by positive thoughts/feelings/actions.

Draw a line in the sand (ok, snow) right now. 

Never, ever…..say another shitty thing to yourself again.

Promise me.

It is so worth it.

Here’s a tip….when you hear that voice coming, interrupt her, put your foot down and say “Nope. We don’t talk like that anymore” and repeat as often as needed.

Bye Felicia!

xo. Valerie

PS.  I wold love to help you lose weight and stop the negative self talk.  Click on the blue button below.  This will bring you to my schedule page, there you can book a free 30 min consult call with me.  It is super easy and I know it will help you.

The Model

The Model

The Model was created by my teacher and coach Brooke Castillo.

She didn’t come up with the concepts, but she organized them in a way that is easy to use.

This is the foundation of my coaching practice.

You can solve any problem by using The Model.

C-Circumstances
T-Thoughts
F-Feelings
A-Actions
R-Results

It’s a way to show you what you are creating in your life.

Here is an example.

If you are overeating, you plug that in the A line

C-
T-
F-
A-Overeating
R-

Ask yourself why am I overeating? Because pizza tastes so good. I chose pizza as the C because it is neutral and it’s triggering thoughts.

C-Pizza
T-It tastes so good
F-
A-Overeating
R-

When you think the thought “it tastes so good” how does that make you feel? Desire/wanting which drives overeating. 

C-Pizza
T-It tastes so good
F-Desire
A-Overeating
R-

The Action line is where willpower shows up. Willpower has limited supply. Most of us use up our willpower by 10am! No wonder it is so hard to not over the eat the pizza at dinner, our willpower has already been used up for the day.

What result do you get when you overeat? 

C-Pizza
T-It tastes so good
F-Desire
A-Overeating
R-You keep eating because you think it tastes so good

This is how our thinking keeps us overweight. Can you see that? It’s subtle.

Pizza is a neutral. You have the option to think many thoughts about it. All thoughts are available to you.

If you want to lose weight, you need to start practicing thoughts that will not result in overeating.

C-Pizza
T-I’ll be good with two slices
F-Satisfied 
A-Eat planned two slices
R-I only eat two slices 

Bringing awareness to your thinking, feeling, and actions give you good information. From there, you can make any changes you want!

I would love to help you make a change in your life. 

I used The Model to help me lose weight, and to help me keep it off.

Click the blue button below and set up a free 30 min consult call with me.  I can show you how The Model is working in your life.

Weight Loss starts with a Thought.

XO. Valerie

Results

Results

They are created by the actions we take.

This is your life.

Your result will prove or give evidence of your thought.

Positive thoughts end up in positive results.

Negative thoughts lead to negative results.

Many people believe their results are because of their circumstances, and not in their control.

Again, this is not true. 

You create your results.

You are responsible for your results because they come from your actions, your actions come from your feelings, and your feelings come from your thoughts.

This is great news!

Why?

Because thoughts are in your control.

As your coach, it is my job to show you this.

If you want real change in your life, you need to first see how you are the one creating the results in your life.

Instead of being judgmental about your results, get curious.

Then, you can empower yourself to create the results you really want in your life.

Current results; weigh 180#

What action(s) are you taking that are leading to this result? Overeating?

What feeling is driving that action? Desire? 

What thought are you having that is creating desire? I want that?

The circumstance could be ice cream.

Can you see this?

If this is making your brain hurt, I get it!

If you are ready to change the results in your life, I am here for you.

Click on the blue button below and let me show you how coaching can change your life!

XO, Valerie

Actions

Actions

Our actions are driven by our feelings.

Actions are the things we do or don’t do.

Reactions are also an action.

Our actions/ in-action/re-action are directly related to how we feel.

Many people think that their thoughts are what drive their actions.

Yet another misconception.

It is easy to see how this happens, many of us really want to avoid our feelings.

If we are feeling bored, one of our actions could be to go find something to snack on.

Did you know you could just sit there and be bored? Yep. Nothing bad will happen if you just sit with boredom.

For many people when they are mad, they yell. Can you imagine just sitting in your chair feeing mad and not doing anything? Totally possible.

Being aware of what you are thinking, what emotion you are feeling, and noticing how you act upon those feelings is kinda life changing.

The Think-Feel-Act cycle is always at play.

Once you see it in your own life, you will really see it play out in other peoples lives. 

So fascinating.

If you want to take different actions in your life, you do not need to change your circumstances. 

You need to change how you feel.

Do you remember from yesterday’s post how you do that??

YES! You got it.

You change your Thought….

And the circumstance gets to stay the same.

What kind of actions do you want to change?

Overeating? Overdrinking? Overspending? Gossiping?

This is all in your control. Nothing outside of you has to change for you to take different actions.

Want help? I’m here for you. Click on the blue button below.  This will take you to my schedule for a free 30 min consultation call with me!  Let’s get you taking new actions!

Xo. Valerie

Feelings

Feelings

Feelings are an emotion we feel vibrating in our body.

Our feeling come from our thoughts.

Feeling start in the mind and travel to the body.

This is different from a sensation.

A sensation is involuntary, travels from the body to the mind.

Feelings = Happy. Mad. Sad. Angry

Sensations = Cold. Heat. Pain. Hunger.

Many people think feelings come from circumstances, other peoples actions, and are involuntary.

Nope.

Feelings come from your thinking.

And, as humans, we will feel negative emotions 50% of the time.

Yep, you read that right. It is NORMAL to feel negative emotions half the time.

I know this is confusing because society likes to make us think we need to be happy 100% of the time. 

We need the contrast of positive and negative feelings.

If we were happy all of the time, would we even know what true happiness is?

The reason why happiness feels so good is because we know what sadness feels like.

What are your top three feelings?

Why do you think you are feeling them?

How do you want to feel?

What does that emotion feel like in your body?

Start noticing your feelings and ask yourself “what thought is causing this feeling?”

Most of my clients think that when they lose weight they will feel better about themselves.

Not true, and honestly not helpful.

Positive feelings = positive results.

Negative feeling = negative results.

Learning to feel good where we are at is the way to feel good at your goal.

I promise you, being at your goal weight does not make you feel better about yourself.

Only your thoughts make you feel better about yourself, and that my friend, is available to you RIGHT NOW.

If you want to feel better about yourself, click on the blue button below and let me show you how. This will bring you to my schedule, you pick a date and time that work best for you.  

xxoo. Valerie

Thoughts

Thoughts

Thoughts are the sentences that constantly run through our minds.

We have an estimated 60,000-70,000 thoughts per day.

Sometimes we are very aware of our thoughts, but most of the time we are not.

Our thoughts are triggered by circumstances.

All of our drama is in our thinking.

The good new is you have total control over what you think.

No one can tell you what to think or believe.

Beliefs are just thoughts you keep on thinking with out question.

When we start to notice our thinking, it is alarming at how negative it is most of the time.

This is normal.

Your brain is always scanning for danger and trying to keep you safe.

If you want your life to be different all you have to do is think different thoughts!

This sounds so easy, but I know from personal experience that it is not.

First, you need to become aware of your thinking.

Then comes the realization that you are the one causing your own suffering (or joy!).

It is NOT the circumstance.

Finally, you need to deliberately think thoughts that serve you and keep moving you forward.

Practice is the mother of all skill.

You will need to think new thoughts on purpose and practice them!

I love showing my clients their thoughts.

They think they are telling me their circumstance.

And I will say…
“You know that is just a thought right?” 
“Why are you choosing to think that?” 
“Does that thought serve you?” 
“Did you know that that thought is optional?”

This is where the magic happens in coaching.

Getting authority over our own thinking.

What are you choosing to think on purpose today?

xo. Valerie

PS. I would love to help show you your thoughts!  Click the blue button below to schedule a free 30 min consult call.  Your weight loss starts with a thought….

Circumstances

Circumstances

Circumstances are facts.

Facts are neutral….

Facts don’t hurt.

Circumstances are things that are out of our control.

The circumstances of our lives have no effect on us until we have a thought about it.

Examples of Circumstances are the weather, food, our past, and other peoples behaviors.

Most people believe that their feelings, actions, and results are caused by Circumstances.

This is just not true.

If someone dies, we don’t feel sad until we find out about the death. When they die (circumstance) it does not cause us immediate pain. When hear about the death and have a thought about it is when we feel the pain.

The circumstance of your life do not have power over you.

This is good to know.

Your weight is also neutral.

We know this because if you asked 5 random people what they thought about your weight, you would get 5 different thoughts.

Someone might think “Oh, I wished I was at that weight”, or “that seems like a lot”.

Many of my clients struggle with this.

This is where coaching is so beneficial.

I want to help show my clients that even their circumstances are neutral.

We believe other peoples are, but ours??? That is totally different.

It is not, I promise.

What are your neutral facts of life?

If you are  curious about this and how coaching may help you, click on the blue button below to schedule a free 30 min consult call with me.  

I love talking about this work!

Xo. Valerie

Get Back on Track

Get back on track

Did you “fall off the wagon” this weekend?

Too much food & booze?

It happens.

But, there is no wagon.

You didn’t fall off anything.

You simply had thoughts. Thoughts that lead to overeating & overdrinking.

I have a worksheet that I use with my clients.

It is called “learn and move on”.

Each time we overeat or overdrink, it’s a great opportunity to learn.

After we learn about why we overate or overdrank we simply move on.

It does not serve us to beat ourselves up over it and hang out in guilt and shame.

Guilt and shame will not drive you to do better today.

If you are trying to lose weight, you HAVE to F-up many times to learn what is really going on.

Learn. Move on. Repeat. Learn. Move on. Repeat.

This is the way to wight loss.

The key part is making the decision to get back on track.

And by track, I’m talking PROTOCOL.

You know what to do.

Just follow your protocol.

Easy.

Skip all the drama.

Focus on your next decision, not the next 10.

Need help creating a protocol that is perfect for you? This is what I do. I help you create a way of eating that fits your life. Not my life, not some other chicks life…yours.

If you really want to lose weight for the last time, click on the blue button below and set up a free 30 min consult call.  

xo. Valerie

Exercise

Exercise.

Exercise is great. I love to exercise. 

I used to think that in order to lose weight you had exercise (workout).

I’m all for exercise, but NOT as a tool to lose weight.

If you are expecting weight loss to come from exercise, you are going to have to wait a VERY long time.

Most people will give up their exercise routine because they don’t see immediate results.

Exercise should be something you give yourself because it makes you feel good.

Not something to burn calories, or you dread doing.

This is a paradigm shift for many.

Find something that you love to do, that you will do with out the drudgery and expectation of weight loss in return.

Like to walk? Get out there and enjoy the fresh air.

Biking? Yoga? Gardening? Do what is fun for you.

Your body loves exercise, it feels good and is very good for your brain.

We need to give our brains a rest.

When you make a commitment to moving your body you give yourself emotional strength, the ability to overcome obstacles, pride, accomplishment and plenty of feel good endorphins.

You also tell yourself, and the people around you (kids especially) that you matter. Your health matters.

If you want to start exercising but are not sure what to try, think back to when you were a kid. What did you love to do way back when?

For me, I used to love to ride my bike. My dad, my best friend, and I would go for long bike rides all over the city. It was so much fun. I rode my bike everywhere.

It’s no wonder I have three bikes (in our very small garage) and love spinning class.

Biking is not a form of exercise for me. It is something that I love to give to myself. I love the freedom I feel while biking. I love the quiet on mountain bike trails, and the country roads. Yet, I love sweating and jamming to great music while in a spinning class….even enough to get up a 04:15 to go to class before working at 07:00!

Try a ton a new things, be adventurous and be ok if you suck at it for a while. Who cares!

Find something and have fun.

My clients are often very surprised that I do have them on a rigorous workout plan.
We talk about a concept called the Minimum Baseline for movement.

When you are trying to lose weight, you can’t also be in muscle building mode.

You have to pick one. 

Once you have lost your weight, that is a great time to start lifting weights to build your muscle strength, and there are studies that show how beneficial that is as we age.

If you are ready to lose weight and change your beliefs about exercising yourself thin I would love to chat with you. The way I teach weight loss is so different than most do.

Click on the blue button below which will take you to my schedule.  Pick and date and time that work for you.  It is 30 min that could change your life.

XO. Valerie

Protocol

Protocol

If you are in HEMS you are very familiar with what a Protocol is.

But, have you ever considered creating a protocol for yourself?

How you will eat?

How you will sleep?

How you will eat or sleep post nights?

I bet you want to change some of your protocols at work.

If you have ever tried to do that you know that it is not something that happens overnight.

There are committees, meetings, more meetings, approvals, revisions and so on.

Then, it takes time for crew members to follow the protocol.

That is the challenge. Following the protocol.

The reason why a protocol is created is so that there is less “guess work” with what to do in the heat of the moment.

When I work with my clients, we create a protocol that works for them.

There are tools that we can add to the protocol that make it very customized.

The hard part is following the protocol.

When my clients (and myself!) follow our protocol we lose weight.

And, when we don’t follow it, we don’t lose weight.

Then WHY the F don’t we always follow it 100%???

Our brain. The primitive, child-like brain. The one who only wants to seek pleasure, avoid pain, and stay safe.

We need to learn to manage this part of our brain.

This is the reason why people hire me. I show them how to do this. I help get them out of their OWN way.

It does not happen overnight. It takes time and a ton of patience.

Let me help you create your own protocol.

If you want to learn more, click on the blue button below and set up a free 30 min consult call with me.  It is super easy!

XO. Valerie

Dopamine

No drug calcs here my flying friends!

I want you to think about Dopamine in a whole new way.

I want you to think about how you give yourself Dopamine.

Huh?

Did you know that you are likely giving yourself Dopamine all day?

And, that is part of the reason why your Flight Suit is tight.

I’m going to break it down very simple.

If you want data that supports this, google that shit.

Dopamine is a neurotransmitter.

It drives our desire. It gives us pleasure.

We get it in large hits when we eat things like sugar and flour.

We also get it in large hits when we do things that are “high risk”…{use your imagination here}.

The problem is, our brain has not evolved to handle it in these large amounts…so the receptors down regulate, which means it will take MORE Dopamine to get that pleasure we once had.

Sound familiar?

Our brain remembers how good it felt when we ate that cookie (from the Dopamine).

If a little feels good, than more is better….right???

This is where OVER DESIRE comes from.

We have an un-natural over desire for food.

Our culture supports this.

This is bad news for those of us who have weight to lose.

The SOLUTION is learning to de-condition this over desire for highly concentrated foods (ie. sugar & flour).

This seems easy, but it is very hard.

Your brain will not give up all that Dopamine with out a fight.

I work with my clients to learn and practice this skill….a lot.

It’s like the skills we use at work.

Practice is the mother of all skill.

If you need help learning this skill, I would love to talk to you.

Click on the blue button below and set up a free consultation call with me and lets get you in a smaller, less tight flight suit!

I know my program works, because I have lost over 50# using the tools and I have several clients who have lost weight too.

Talk soon!

xo. Valerie

Journaling

Journaling

If you want to lose weight, you need to know two things…

  1. What you are eating 🥞🍕🍩🍺
  2. What you are thinking 💬💭🗯

I know, I know. You HATE journaling. Writing is such a struggle. You have no time.

Do it anyways.

Sometimes we have to do things we don’t want to do.

Welcome to being an adult.🤦‍♀️

Do you want to lose weight?

You’re gonna have to write shit down. Period.

Don’t go into confusion and overwhelm about this.

Grab one of the kids barely used notebooks from last school year and just start writing.📒🖊

Start with the date, then write down everything you ate today and yesterday (if you are young and can remember that!).

Next, write down all those thoughts that are in your head. Spend two minutes doing this.

Suddenly got writers block? Here are some topics you could write on.

My body….
My weight….
When I look in the mirror….
When I see a photo of myself…..
What do I think about myself….

That should keep you busy for a few minutes! ⌛️

Make it a ritual every morning, or every night before bed.

Grab a cup of coffee or tea and just start.☕️

The reason why your brain (not you BTW) does not want you to do this is because it can be emotionally painful to look at the truth. 😕

The truth about what you are eating.😳

The truth about what you are really thinking about and saying in your head. 😃🤬😥🤔

But keeping all of that in your head is not serving you.

You are living at the effect of your primitive brain. It just wants you to stay safe, avoid pain, and seek pleasure.

I want you living your life from your Pre-Frontal Cortex. The planner. The writer. 🧠

All of the amazing women I know that have lost their weight and keep it off are STILL journaling.

I know this seems so simple and that journaling could not possibly help you lose weight….but have you ever tried it? I mean really committed to it? Give me 12 weeks and I’ll show you how much it really can change your life.

If I can do it, you can too.

If you want to learn more about my Weight Loss Program click the blue button below.  That will take you to my schedule, you can pick a date and time that works for you to get on the phone with me.  Super easy and totally free!

xo. Valerie 🚁

Urges

Urges are just suggestions

Urges are not emergencies.

We deal with real emergencies at work.

Someone not breathing is a real emergency.

Having an urge to eat that free food is not.

It may feel like it in your body.

Your brain will tell you you should for sure just eat it.

If you really want to lose weight, you need to become an expert at feeling an urge (to eat or drink something) and NOT answering it.

Just for fun….try this….

Can you feel that ITCH on your face? Your head?

DO NOT scratch it.

Just sit there. See what it feels like. How long does it last?

What happens when you don’t scratch it?

Nothing. That is what happens. Nothing.

Same with food and drink.

Nothing bad will happen if you have an urge to eat or drink something.

It’s just a suggestion.

Thank you, but no.

That is when the magic happens.

Each time you allow that urge and don’t answer it you are creating a new neural pathway.

And, each of those unanswered urges add up to your weight loss.

Now that is some math I can do it my head! LOL.

Start adding up all those unanswered urges today and get on your way to weight loss.

xo. Valerie

PS. If you want help learning how to deal with your Urges, On Duty and Off, I am here for you!.  Click the blue button below and set up a Free consult call with me.

Drink the Damn Water!

Drink the damn water!

What are your thoughts about water?💧

Do you love it?

Do you hate it?

I want you to start thinking (and believing) that WATER is fuel for burning FAT.

The more you drink, the more fat you will burn.

No need for any magic pills that cost you a car payment.

Just plain-ole free tap water!🚰

If you want to know how much water you should drink…google it. 😅

There is no magic formula.

I aim for 1 gallon of water.

I like to use a gallon jug so I can monitor my progress throughout the day.

Adding the motivation on the side is optional 🙂

Start upping your water intake today and throw fuel on your fat burning potential!🔥

xo. VB

Habits

What habits are you creating?

Are you in the process of creating a habit that is good for you ? Or, one that is not-so-good for you?

You are always creating something….

Do you want to be someone who creates a habit that will up level your life?

Or, do you even know that you are the one who decides that? You might think that your life happens to you.

Yes…you read right. You. You get to decide what you want to create in your life.

A habit is something you are very committed to.

You can create any habit you want AND you can LET GO of any habit that is not serving you!

I am in the process of changing a habit. It no longer serves me. I am choosing to let it go.

During the process, I feel disappointed, frustrated, restless and deprived. Basically, it sucks.

But, I know that what is on the other side of this habit will be amazing and I will have become a better version of myself in that process.

The more willing you are to feel uncomfortable, the more amazing your life will be.

If you want help in changing the habit of overeating (or any other habit), I am here to help! I have changed this habit for myself and lost over 50# because of it.

Use the blue  button below to go to my online schedule and set up a free consultation call with me.

Talk soon!

xo. VB

Overeating

Did you overeat or overdrink this holiday season?

The best thing you can do is learn from it and move on.

Beating yourself up over it does not help you do better today or in the future.

Ask yourself why did you over do it. And, more importantly tell yourself the truth on why…

“I couldn’t deal with my Mother in Law. My brother was talking politics. The kids were going crazy.”

Don’t lie to yourself.

“I have no will power. I don’t know why. I have no control.”

Lies my friend, lies.

If you want to lose weight in 2019, you are going to have to recommit to your goal EVERY SINGLE DAY.

Start small. Start right now.

Here is one of my weight loss tools that is super easy….

stop snacking.

You heard me. No snacking.

Despite what you see on TV, you DO NOT NEED SNACKS.

If you are a grown adult and need to lose weight, you especially do not need to be snacking.

Snacks are fertilizer for a fat ass.

Snacking is an emotional event.

Snacking is a habit.

Wanna know why you are snacking? Stop snacking and it will become really clear, really quick.

Your mind will go crazy.

You will feel insane amounts of discomfort.

Nothing bad will happen if you don’t have a snack.

As a matter of fact, something good will happen. You will lose weight.

You are welcome 🙂

xo. VB

PS. I would love to help you stop overeating. Click the blue button below and set up a FREE consult call with me and I’ll tell you how!

Hunger & Full Scale

Hunger & Full Scale

There is a tool I teach all of my clients.

It looks like the pain scale we use at work.

-10 is the most intense hunger.

+10 is super full.

0 is neutral and right in the middle.

Did you know that you should ONLY eat when you are hungry?

I see you roll your eyes at me…..

But really think about this. Do you only eat when you are hungry? Are you sure?

Do you eat breakfast every morning?
because it’s 8:00am, and well, that’s what time breakfast is?

12:00….lunch time. 6:00 dinner time.

Do you eat more according to the clock or your hunger signals?

Or, are you at work and think “Well, I better grab something now, not sure if I will get to eat later!”.

Oh the horrors if we had to miss a meal! I don’t want to go into “starvation mode”.

Come on. I KNOW you have thought that.

I work with my clients to get real in touch with their body’s hunger signals. It is eye opening for all of them.

Now, lets focus on the fullness side.

How do you decide when to stop eating?

Many of us where conditioned to stop eating when our plate was clean.

We eat until we feel physically full. Full belly. Tight pants. Sometimes we almost feel sick we ate so much.

That my friends IS the #1 reason WHY you are over weight.

You are eating more food than your body requires for fuel.

For the next week, try this….

  1. ONLY eat when you are hungry, no matter what time it is!
  2. STOP eating when you are satisfied…not full.

I suggest to my clients eating -2 to +2 in the beginning, then we go to -4/+4.

If you just stop overeating (aka eating to feeling full) you will lose weight. Period.

And, this is NOT about calories-in calories-out. Or ANY calories. I’ll cover that in a different post!

If you would like to lose weight and feel Confident & Comfortable in your Flight Suit again, click here, this will bring you to my schedule and you can pick a day and time that works best for you.

Don’t be shy. I get it, we are super smart in many areas of our lives and yet we continually struggle with our weight.

I used these tools to help me lose over 50# and I know that I can help you too…despite your work schedule, your hours, or whatever other obstacle you have standing in your weigh…..(see what I did there??) LOL.

xo. VB

PS. I have a limited number of new clients I can take on each month due to my full time flight job!

Thought Errors

“I don’t want to think about what I’m eating all the time”

“It’s free” “I’m too tired” “Fu*k it” “I’m too busy right now”.

Do you hear yourself say any of this when you are trying to lose weight?

These are Thought Errors.

Thought Errors will prevent you from getting to your goal weight.

Your brain is just recycling the same (not helpful) thoughts over and over. It is efficient for your brain, and it LOVE efficiency.

If you want to lose weight, you are going to have to change up some of those thoughts on purpose.

Instead of thinking “just one bite won’t matter”…turn that thought around to “one bite DOES matter”.

“I DO have to think about what I’m eating if I want to lose weight”.

“That cookie may not cost me money, but it will cost me my goal weight”.

“I can still make good choices even when I’m tired”

Simple. Subtle shifts.

This is so important because our THOUGHTS causes our Feelings. Our FEELINGS drive our Actions. Our ACTIONS give us the Results in our life.

Go back and read those first thoughts…how do those thoughts make you feel?

Entitled? Frustrated? Justified?

Do you think those feeling will get you to not overeat? To not plan your food ahead of time? Or not eat just because it’s free?

We want to think thoughts that will make us feel in control, deliberate, determined, or encouraged.

If we change our thinking, we won’t need to relay on willpower. Willpower will not get you the results you want in your life.

So, when you show up in the ED after dropping of a patient and there are “Free” cookies in the break room which thought will you CHOOSE to think?

If a result you want in your life is to feel Confident and Comfortable in your Flight Suit and you have tired every weight loss plan out there, consider working with me!

I offer a different approach to weight loss specifically for Flight Paramedic and Nurses that I promise you have never heard before. That approach is what got me to lose over 50#.

Click the black Book Now button to sign up for a free consult call with me. Let’s get start NEXT WEEK.

PS. I work with clients who are NOT in HEMS too…if this is YOU, don’t be shy and click the black button!

Talk soon.
Valerie

Forgiveness

Forgivness

The other “F” word.

It is a verb. An action.

The definition is simple; to stop feeling angry or resentful toward someone.

Someday I will write about forgiving other people.

Today, I want to you to think about forgiving yourself.

Think about how different your life could be, how different you would show up for yourself and others if you forgave yourself.

Forgive all the wrongs you have done, let go of the guilt, drop the shame, stop the self-loathing and judgement.

When you stop feeling anger and resentment toward yourself, you will feel so much better.

Here is how I like to forgive myself.

Grab a piece of paper and pen.

Write down all the wrongs you have done, all the things you feel guilty about, all the reasons why you feel ashamed of yourself, all of self-loathing thoughts and the judgements of yourself.

Ask yourself if continuing to think and feel this way is serving you. Usually the answer is no.

I like to think about what I would say to my best friend if she came to me with that list of thoughts and feelings.

Would I tell her “yep, looks like you are a super bad person. You should for sure keep feeling anger and resentment. You deserve it. You need to suffer for the rest of your life, if you don’t you are condoning your actions”.

There is no way most of us would say that. So why do you say it to yourself?

I would say, “listen, you were doing the best you could. You are a human. Humans make mistakes. Sometimes our best is not good. That is the way it was supposed to happen. Nothing has gone wrong. You are 100% worthy because you are here. It is time to let go of the anger and resentment, it does not serve you today and in this moment. I love you no matter what.”

Take that piece of paper and rip in to tiny pieces, put it in a fire proof bowl and lite it on fire.

Spread those ashes on the Earth and say “I forgive myself and set myself free”.

Let that shit go.

Start living from your future, not your past. It is time to more forward.

 

Fear

Maybe you can relate to this….

I am afraid.

Afarid to put myself “out there”.

Afraid of the rejection.

Afraid of the failure.

Afraid of the judgement.

Afraid it is going to be harder than I think it should be.

Afraid to “start over” tomorrow… or Monday.

Afraid of mistakes.

This is a great example of a mismanaged mind. We can get so caught up in the fear, the worry, and the unknown.

I used to spend 70% of my life in fear and worry.

I know how to manage my mind much better these days.

I know that the worst thing that can happen is a feeling.

I want to help you learn how to mange your mind.

You deserve to learn this too.

You can decide how you want to feel.

Do you want to feel better?

I am here to help.

Weather you want to lose weight, feel better about a tough call you had, or your life in general.

I got you.

Let’s do a free 30 minute consult call and get you on your way to feeling better!!

Click the “I want to feel better” button below and it will take you to my schedule.