S/P T-day

Did you say F-it yesterday and eat all the things?  Snacked?  Boozed it up? Overstuffed yourself? Ate a mouthful of whip cream?  

I may or may not have done some of those things!  

You might be wondering what you do the day after an epic day of overeating and overdrinking.

If you are, then you are in the right place.

Let me start out by telling you what NOT to do.

  • Criticize yourself 
  • Ruminate over it
  • Tell yourself you will never do that again
  • Start over December 1 or worse, Jan 1
  • Quit on yourself
  • Give up on yourself
  • Believe you are a failure
  • Do a 48hr fast
  • Juice Detox
  • Drink meal replacement shakes
  • Eat bars for every meal
  • Hate yourself for giving in 

Have you tried any of those things in the past?  I know I sure have.  Did it work? Not so much.

We cannot hate ourselves thin.  YOU CANNOT HATE YOUR SELF THIN.  Did you hear me?  I want you to really know that.  Tell it to yourself over and over again.  “I cannot hate myself thin”.

Here’s what you CAN do the day after overeating/overdrinking…this applies to bingeing  as well.

  • Be kind to yourself
  • Get curious…..ask yourself why you overate (in a nice voice, like the way you’d talk to a peds patient).  What feelings/emotions were you trying to avoid or enhance?
  • Stop striving for perfection….it’s not a reality 
  • Let it go. Don’t think about it again
  • Keep looking and moving forward 
  • Never give up. Even when you F it up
  • Make the best, next decision
  • Do a Thought DownLoad (aka journal)
  • Write down your goal and why you want it
  • Write down everything that is in your way of reaching your goal 
  • Come up with strategies to overcome what is in your way 
  • Follow the Weight Loss Basics 
  • Work with an Expert Life and Weight Loss Coach (that’s me!)

Stop trying to punish yourself with BS weight loss tactics (like juice fasts, bars and shakes). And, stop wasting your precious time and money on the diet industry.  Trust me, they don’t want you to be successful.  They want you to depend on them and their products.  

I want to teach you how to lose weight like you will live it the rest of your life.  Not for the next 30 days.  

If you are tired of being overweight, and all the BS it’s time for us to talk.  Give yourself the gift of a thinner body for 2020.  Click below to set up a phone call with me.  It’s free and only 30 min of your time.  

Be Safe out there.


PS.  Did you see my FB Live from last week?  You can catch the Replay Here.  This is an edited version.  😜


Weight Loss Belief Scale

Do you believe you can reach your goal weight?  

Really go there for a moment…is it really possible?  For you?  Not just “other” people.

One of my teachers recently had a Podcast series on Belief (in business), I kept thinking about how it related to my weight loss clients.  She talked about the three stages of Belief.

  1. Impossibility
  2. Possibility
  3. Inevitability

What stage of belief are you in about regarding that weight loss goal?

Nearly all my clients start in impossibility, after our first few sessions they are firmly in the possibility of the goal.  Inevitability takes time, and that is where they stay until the goal is reached.

  • IMPOSSIBILITY: When we live in impossibility, we believe that we can’t ever be successful at weight loss because of all the times we have failed in the past.  We believe there is no possible way to lose weight that we haven’t tried yet.  We use excuses like our job, hectic schedules, family life and other commitments to not even try something new.  We blame other people for our weight gain.  “If they wouldn’t….I could..”.  “he doesn’t……”.  This stage of belief feels hopeless and exhausting.


  • POSSIBILITY: Is like seeing that faint glimmer of light in the fog.  The light gets brighter and brighter as the fog is lifted.  I remember feeling this when I read the book “If I’m so smart, why can’t I lose weight” and thought “YES. This. This is what I have been missing in all my past attempts to lose weight”.  I hope you felt that way when you discovered me.  I get you.  I have been exactly where you are. What I say and how I say it makes total sense to you.  You want to learn more.  This stage can feel energetic and exciting.  Maybe, for the first time ever, you really believe that your goal weight is really possible.


  • INEVITABILITY: is where you believe, with out a doubt that your goal is as good as done.  This feels fun and amazing. Where all the pieces of the puzzle fit into place and you start losing weight.  This is the stage where you really start to see what else could be possible for your life. 


Now, being more aware of where you currently are in your belief, my next questions is….where do you WANT to be?

Helping people move though these stages as their coach gives me such joy. 

If you are ready to move from impossibility to inevitability I’m here to help you do that.  Click the button below to send me a direct message with your questions.  I’m happy to answer them!

Have a great weekend!

xo.  Valerie

PS. The holidays are coming…why not ask for an early gift?  Let’s get started NOW on your New Year’s resolution for 2020! 


In my previous blog, I talked a bit about sleep.

This week, it’s all about wakefulness.

Looking at the above image, where are you right now as far as wakefulness?

When we wake and sleep are controlled by neurotransmitters in our brains.  It’s a very complicated process with many factors.  Which can make it a challenge for those of us in EMS/HEMS.  If you are anything like me, you are not willing to give up this career to have a great circadian rhythm!  

With this idea of not wanting to give up the job, we have learn how to manage the physical sensation of fatigue, the emotional feelings of exhaustion, tiredness, and all the drama that goes with an irregular schedule and shift work.  This was a completely new “concept” for me to wrap my brain around when I got my first life coach.  I thought she was crazy, I mean, what in the hell “did she know” about my job.  

I have had to learn how to adapt a sleep & wake routine that fit with my HEMS life.  Once I started to figure out how to do this, my weight really started to change.  Yes, a part of my initial weight loss was due to food changes I made, but my attitude, mindset, overall wellbeing changed because of the work I did around sleeping & waking.

Here are some of the things I have learned along the way.  If you like them and want to try them, cool and if you don’t, that’s cool too.  Trust me, I won’t lose any sleep over it.  LOL.

  • Get up when the alarm goes off.  Stop hitting the snooze button for 35 min.  Either set it later to give yourself more restful sleep or really get up when it goes off.  There is a term for snooze-button-hitters…drockling.    Try this 90 min snooze hack….set two alarms.  Set one alarm for the time you must get up and the other one 90 min BEFORE that.  The theory is, that when the first alarm goes off, you shut it off and go back to sleep for 90ish min, which is enough time to allow for one final sleep cycle and you will feel less tired when you wake up, vs waking up in the middle of a sleep cycle.  
  • Planning…here I go again with all the planning chatter.  The more decisions you can make ahead of time with your pre-frontal cortex the better.  Listen, you don’t want your primitive brain running the program (aka your life).  If you want to get up in the morning and go for a walk or go work out, set out your clothes the night before.  Pack your work bag and food the night before.  Even though planning takes time, it will save you so much time on the other side and you will have to make less decisions in the moment.
  • Drink water right when you get up…even before coffee.  Dehydration causes fatigue.  Make sure you stay hydrated throughout  the day.  
  • Caffeine, but a limited amount and only during a short window.  Caffeine blocks the accumulation of adenosine, which causes sleep pressure.  If you want to get that vital restorative sleep, you can’t be chugging caffeine around the clock.    
  • Let the light in.  Sunlight stops the production of melatonin and resets the  circadian rhythm.  
  • Do some gentle stretching…don’t freak out and think I’m suggesting a full on yoga-flow…the reason why this is good is, because (you may not know this) your body is paralyzed during REM sleep.  Only your eyes move.  Fascinating, I know.
  • Get outside and get some sunlight & fresh air on your beautiful face.  Sunlight increases serotonin production, which is a mood boosting hormone!  Even a 10 min walk is beneficial.  
  • A cardio workout is also a great way to boost your energy and you will sleep better!  
  • Make your bed, I know this sounds silly, but this is something I personally worked on for an entire YEAR.  I never made my bed when I was a kid and that carried with me until my mid 40’s!  Most days I don’t feel like making the bed, but I do it anyways because I discovered that I love getting into a made bed MORE than I like not making it.  Making your bed gets you up, moving, and stretching.
  • Crank the tunes.  Pop in your AirPods and listen to up beat music.  My latest favs are Courage by P!NK, Good as Hell by Lizzo, The Git UP by Blanco Brown (my kids HATE that I listen to this song, but, it makes me want to sing and dance!), and Somewhere I Belong by LINKIN PARK.
  • Conversation is another way to shake off feeling drowsy. Nothing gets people more fired up than chatting about something they are passionate about!
  • Your mindset is also important here.  If you are constantly thinking and telling everyone around you how “tired” you are…guess what my friend?  You’re gonna feel TIRED.  And you won’t have any energy. You think this is just semantics, it’s not.  Your thoughts create how you feel. Here are a few thoughts that might get ya goin…”Today is gonna be FUN”, “I love taking care of people”, “I’m looking forward to ___ today”.

Try a few of these things out, see if they can help you wake up and be more alert. Or don’t. Totally up to you!  Again, it’s not gonna keep me up if you don’t.  😉

Talk soon!

xo.  Valerie

PS. We are nearing the end of a century.  Let’s start making this the century you lose the weight for good.  Click the button below to send me a DM on Facebook.

PPS. Are you in my closed FB group?  Come join, it will be fun! 



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

Oooh, that feels good….

Brain + Dopamine

Your brain on pleasure:  Oooh baby, that feels so goooood.

Us humans have been experiencing pleasure since the beginning.  Pleasure is vital to our existence.  By seeking pleasure, we are able meet our most basic human needs.

Our Primitive Brain is wired to seek pleasure…avoid pain (physical & emotional)….and stay efficient (Ex. remember where we found that pleasure and repeat).

Natural pleasure are personal connection, touch, sex, eating healthy fuel foods, cleanliness, exercising and accomplishment to name a few.

When we experience these natural pleasures, we get a nice release of Dopamine which feels really good.  Our brain takes note of that good feeling and then encourages us to do that again, and again and again.

This motivation to seek pleasure is what has got us to the evolved humans we are today.

In our current world, we have created artificial, highly concentrated “false” pleasure.  They are the natural pleasures, just concentrated down to give us more Dopamine.  Unfortunately, our brain has not evolved to handle all this Dopamine.  The Dopamine down regulates, and now it takes more and more to get the same pleasure.  Have you ever eaten just one thin mint girl scout cookie? Um, no!  One sleeve maybe.  

A false pleasure is just like a natural pleasure, it is just more concentrated and therefore gets a bigger Dopamine release.  

Examples of false pleasures:

  • Sugar
  • Flour
  • Alcohol
  • Drugs
  • Video games
  • Gambling
  • Porn
  • Social Media
  • Netflix 
  • Shopping


False pleasures are not “bad”.  The problem is when we experience these, the constant search for more and more pleasure can have net negative consequence on our lives.

Natural pleasure are things we have to go out and get or do…they take effort.  False pleasures are very easy to get…most of the time it is as simple as picking up your cell phone.  There seems to be sugar and flour in everything, and packaged food is quick, easy, and cheap.  Very little effort to get most false pleasure.

One of the big problems when we live a life full of false pleasure, it will down regulate our Dopamine for both false pleasure and natural pleasure.  

Natural pleasure will pale in comparison to false pleasure.  

This helps explain why it is so hard to start eating healthy.  Healthy foods take much more time to plan, prep, and cook.  They are less “exciting” to the brain.  Your primitive brain gets really confused why you would choose to eat a baked chicken breast and steamed broccoli when you could have pizza and breadsticks!  

I won’t even go (yet) in to how this plays with our emotions.  I just want you first to become aware of these natural pleasures and false pleasures in your life.

What is the net negative effect of false pleasures in your life?

Are you willing to give them up in order to feel confident and comfortable in your flight suit?  

I want you to imagine how you would feel when your zip up your suit and it’s loose.  To have a little extra room to groove in!  How fun would that be?  No more worrying about bending over to lace up your boots or lift a patient off the ground!  Or better yet, order a new suit one size down!  

This is all possible my friend.  All you have to do is make the call for help and I’ll take care of you.  Just click the blue button below to schedule a FREE information call with me.  

Here’s hoping your weekend is clear blue & 22.


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