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.