Weigh in

quarterly weigh in got you down?
I’m right there with ya man.⁠
I hate the weigh in days. This one really snuck up on me.⁠
Using food to make myself feel better has been happening more frequently than I’d like to admit.⁠
If you are tired of your Tight Flight Suit, it’s time to do something about it.⁠
I’ll be hosting a three day (90 min sessions) Workshop next week. You will create a custom eating protocol that you will actually want to follow AND gets you the weight loss you are looking for.⁠
Imagine feeling confident and comfortable in your Flight Suit!! ⁠
In the Workshop, you will lean the three reasons why you haven’t been able to lose weight, 12 tools to create a protocol, and strategies to overcome your biggest obstacles.⁠
If you start now, by your next weigh in you’ll be down at least one size in your flight suit.⁠
The best news is this workshop is ONLY$99 for all three days. ⁠
If you are READY to stop dreading putting on your uniform, head over –>> https://www.hemscoach.com/protocolsignup/ It will take you to my website where you can sign up for the life changing workshop RFN.⁠
DM me with questions.⁠
xoxo. Valerie⁠

Feeling Less

Feeling Less vs Feeling better

Listen up EMS….your goal should not be to feel less stress.⁠

You are going to feel that way because of the jobs we do. ⁠

The goal is to learn how to process your stress in a way that does not create MORE stress.⁠

We try to feel less stress by distracting ourselves from it. Eating, drinking, shopping, TV watching, gambling, porn…this does not make you feel less stress. ⁠

The problem is that in the moments we are distracting ourselves from the stress, we feel good thanks to thinking about the food/ETOH, etc and the dopamine hit we get from doing those things. ⁠

Your feeling of stress will wait for you. It always does. Now, you’ve just compounded your stress. And, you feel worse. ⁠

Look, I’ve been there, hell, I still go there. I get it. It still is not the solution to the stress.⁠

Just being aware that this is going on is super helpful. Pay attention.⁠

xo. Valerie⁠

Come join my communities!  

If you are a WOMEN in EMS, click HERE to join the ALL EMS WOMEN private FB Page!

Open to both Women and Men in EMS is my EMS Weight Loss & Well Being private FB Page.  To join, click HERE.

PS. Watch the FREE video training I made on the ABC’s of Weight Loss for EMS.   Just click the blue button below to watch the video.

You can do it

We can do it

I love being a female paramedic.⁠

I decided 20+ years ago that THIS would be my career.⁠

What I wish I had back then was SUPPORT from the other females, family, friends, and co-workers.⁠

People were constantly telling me why I shouldn’t do this, that this job is not for women, I would never be able to be a mom AND still work my crazy hours, that the job would destroy me both mentally and physically.⁠

I can’t image what my career would look like if I’d heard the opposite.⁠

Has this job been hard at times? Hell yes it has. Has it nearly broken me? Yep. But, I am not fragile. I can do hard things.⁠

I created a FB group that is just for Women in EMS, where women go to get encouraged, supported, and told “Yes, you CAN do this”. It’s the most beautiful thing.⁠

On the anniversary of 9/11/2001 I asked the ladies to share their memories from that day, and it was EMOTIONAL to read them all. We have ladies that were babies….yes babies when it happened, and many ladies who had family members at Ground Zero and some that were there themselves. To have a group where the women felt safe to share and be so vulnerable was such a gift to us all.⁠

My hope is that ALL EMS WOMEN will be in this group.

It’s gonna be fun to see what we can accomplish. ⁠

Love you ladies. See you inside.⁠

xox. Valerie⁠

Come join my communities!  

If you are a WOMEN in EMS, click HERE to join the ALL EMS WOMEN private FB Page!

Open to both Women and Men in EMS is my EMS Weight Loss & Well Being private FB Page.  To join, click HERE.

I can’t sleep

When you can't sleep

I’m not talking about when you’re at work and can’t sleep. ⁠

I’m talking about when you are at home, in your own bed, and you j u s t. C a n ‘ t. S l e e p! 🤬⁠

You toss and turn. You try all the things to get the F*ck to sleep and nothing works. ⁠

Finally morning arrives, and it feels like you’ve been hit by a bus. Eyes puffy from lack of sleep. You are dragging. No amount of coffee can help. All you talk about all day is how you didn’t get any sleep. You’re so tired. You’re exhausted. You need a nap. You eat a bunch of crap food to try and wake up. You can’t do anything because you are so tired. On and on.⁠

This was me for years. I mean decades. I told myself this is why I was in EMS. I can’t sleep most nights, so I might as well be up taking care of sick people! ⁠

I learned a ton about sleep and changed many of my habits. But, every once in a while, I will have a night where despite my good sleep hygiene and pre-sleep routine, I just can’t sleep.⁠

So what do you do after a sleepless night?⁠

You need a mindset upgrade. ⁠

Stop telling everyone how tired you are. No one cares. Sorry, not sorry.⁠

Stop living in the problem, it’s just going to make you more tired! 🤯⁠

Think some thoughts that will create energy instead of depleting it.⁠

Here are some of the ones I use…⁠

I have all the energy I need to get this done.⁠
I create energy with my thoughts.⁠
I can be tired AND make lunch.⁠
I can be tired AND take the dog for a walk.⁠
I can take a nap if I want to.⁠
I can listen to my body and make good choices.⁠

Was I tired all day? Yeppers. Did I do less than I normally do? Sure did. Did I beat the crap out of myself for having a slow day? Nope.⁠

Hope you sleep well tonight my friends!⁠

xo. Valerie⁠

PS.Did you hear? I’m hosting a Workshop in mid October on how to create an eating protocol {you will actually follow} for Weight Loss. It’s going to be just what you need to head in to the holiday season and not gain more weight! If you are interested, send me a DM and I’ll give you more deets. ⁠

PPS. Watch the FREE video training I made on the ABC’s of Weight Loss for EMS.   Just click the blue button below to watch the video.

Come join my communities!  

If you are a WOMEN in EMS, click HERE to join the ALL EMS WOMEN private FB Page!

Open to both Women and Men in EMS is my EMS Weight Loss & Well Being private FB Page.  To join, click HERE.

The ONE thing

The ONE thing you need to know to lose weight is just a few clicks away.

I created a PDF with all the deets. You can grab it fo FREE here.

When I learned about this ONE thing, it blew my mind AND I was PISSED that none of the previous 10+ diets I had been on never ONCE mentioned this. Not ONCE.⁠

From that moment on, it became my mission to make sure everyone who wants to lose weight knows THIS ONE THING.⁠

Of course, learning more info is fun and exciting and feels important. But, if we don’t take ACTION, the learning is wasted.⁠

Have an amazing week!⁠

xo. Valerie⁠

Come join my communities!  

If you are a WOMEN in EMS, click HERE to join the ALL EMS WOMEN private FB Page!

Open to both Women and Men in EMS is my EMS Weight Loss & Well Being private FB Page.  To join, click HERE.

Hello There…

Hello There!

Well Hello there!⁠

In case you’re new around here I wanted to take a minute and tell you a bit about me and how I got here. ⁠

I’m going to do it EMS Report style with my favorite format…VOMIT…⁠

V= Vitals…Flight Paramedic. Married. Three kids. Coach. Blogger.⁠

O= Origin..West/Central Wisconsin, originally from Minnesota⁠

M= Mechanism…married. divorced. moved. married. 3 kids in 4 years. 100# weight gain. two knee surgeries. sick all of the time. hot mess express (aka hormones).⁠

I= Interventions…hired a Life Coach, hot yoga, meditation, walking.⁠

T= Treatments…coaching, reduced sugar and flour, limited ETOH, listen to my bodies signals, mindset upgrade, stress reduction, sleep improvement, and increased water intake ⁠

The result of this HARD work? Down 50#, completely new attitude, feeling better than I have in two decades, became a Certified Life and Weight Loss Coach and started my own Coaching practice and helping other EMS professionals improve their Well Being and Lose Weight!⁠

To grab a copy of a Free Training on the ABC’s of Weight Loss for EMS, click the blue button below!

xoxo. Valerie

Come join my communities!  

If you are a WOMEN in EMS, click HERE to join the ALL EMS WOMEN private FB Page!

Open to both Women and Men  in EMS is my EMS Weight Loss & Well Being private FB Page.  To join, click HERE.

Fear

Valerie Bestland Before & After

Stop waiting for the perfect time to go after a goal.⁠

Waiting for “Perfect” is just another way to say you are afraid.⁠

That’s ok, just be honest with yourself.⁠

Being afraid holds us back from living into our full potential. ⁠

A few quotes I love (not sure who they are from)⁠
feel the fear and do it anyway” ⁠
“You can do it afraid”⁠
“fear does not mean stop”⁠
“fear is just a vibration in your body, it can’t harm you”⁠

And, my own quote “what is the difference between fear and excitement? A thought”⁠

🤯🤯🤯🤯🤯

I was so afraid to “try” to lose weight again. I had wasted so much money and time on all the BS “diets” out there. ⁠

It was humiliating to gain and lose, gain and lose over and over again.⁠

One day, I had enough and pressed “complete order” and signed up for a coaching program. I have never regretted it.

Sure, my weight has gone up and down. But what I know now, is the REAL reason why I gain and lose weight. ⁠

It’s not from the foods I eat or don’t eat…the work outs I do or don’t do..It begins with a Thought.⁠

How we THINK determines the RESULTS we get.⁠

Send me a DM if you are ready to feel the fear and sign up for my Weight Loss & Well-Being Coaching program. ⁠

xox. Valerie⁠

PS. Check out a FREE training I created just for those of us in EMS.  Click the blue button below to watch the video.

Cinco de Mayo

Margarita
Cinco de Mayo
 
I have spent many years using this day as an EXCUSE to OVERinduldge.
 
Now, since paving my path to permanent weight loss I approach this day as an EXCEPTION in my eating protocol which has been well planned out ahead of time.
 
As a weight loss coach, one of the fundamentals I teach is something called Pre-Frontal Planning.
 
This means we use our Pre-Frontal Cortex to plan what we will eat and drink ahead of time. NOT in the moment with our Primitive Brain.
 
Why does this matter?
 
Most of us live our life by making decisions from our Primitive Brain: I want it NOW. Instant satisfaction. MORE, MORE, MORE. It’s like the devil on your shoulder whispering in your ear…”you totally deserve that drink today. You worked hard. Go ahead, have it.” Living from and making decisions from the Primitive Brain feels good in the moment. Unfortunately, it can’t predict how you will feel LATER.
 
It can’t foresee that pleasure from OVEReating now will result in weight gain LATER.
 
Pre-Frontal Planning is using the part of our brain that can predict the future consequences of decisions. If…then… If I drink now, then I will feel terrible later.
 
If I OVEReat I will see an increase on the scale.
 
When we plan our food and drink ahead of time, we do so with our future in mind.
 
We can make decisions based on our LONG term goals, which will feel amazing.

 

  • I have decided that I will have two Margaritas today.
  • I have decided that I will have homemade chips, salsa and guacamole today.
  • I have decided that I will eat baked Mexican chicken casserole today.
  • I will stop eating when I feel just satisfied. Not full.
  • I will not overeat.
 
I also make this exception knowing that I might now see the scale go down this week.
 
I’m ok with that. This is the EXCEPTION not my daily RULE.
One last thing….don’t think for a SECOND that this is EASY.
 
Our Primitive Brains are what evolved the humans.
 
It will not sit quietly while I eat chips and salsa and wash it down with a drink.
 
I’m ok now sitting with that feeling of wanting more and not having it.
 
This takes a ton of practice and failure.
 
Happy Cinco de Mayo!
 
xo. Val

PS. Watch the FREE video training I made on the ABC’s of Weight Loss for EMS.   Just click the blue button below to watch the video.

Come join my communities!  

If you are a WOMEN in EMS, click HERE to join the ALL EMS WOMEN private FB Page!

Open to both Women and Men in EMS is my EMS Weight Loss & Well Being private FB Page.  To join, click HERE.

Transition Times & Weight Gain

Most people think they gain weight because they are eating too much food and not working out enough.

This is only PART of the problem.

When I discovered that I really struggle with Transition Times, it opened up my eyes to an area that was causing weight gain.]

In this video I will teach you where to be on the look out for transitions and some solutions!

Want to hear more from me?

Join my private FB Group. Click the link and answer the questions and with in a few min…you are IN! https://www.facebook.com/groups/HEMScoachGroup/

Facebook: https://www.facebook.com/HEMScoach/

FREE Resources

1. Grab a copy of my FREE GUIDE, where I will teach you the ONE thing you need to know to Lose Weight…On Duty or Off!

https://www.hemscoach.com/free-guide/

2. Food Resource Worksheets. 

https://www.hemscoach.com/food/

3. Weekly Time Planning Worksheet

https://www.hemscoach.com/weeklyplanner/

4.  Join my email list.  I send out about two emails per week.  I try to keep them short and to  the point.

https://mailchi.mp/8a74cac380de/weightandbalance

Products I love and use*.

Check out my Kit Store…https://kit.co/VBestland

*These are NOT affiliate links.

Be Well and Be Safe up there!

xo.  Valerie Bestland

What’s your ETA?

helicopter in the sunset
I was out for a sunset walk last week and I saw a helicopter.⁠
Lot’s of people likely saw it. It was a beautiful night.⁠
What I realized was we all have different thoughts about what was going on in there.⁠
It’s the difference between “Thinking” and “Knowing”.⁠
Other people “think” they know what goes on in there.⁠
I “know” what happens in the heli because I work in one.⁠
Reminds me of weight loss.⁠
I used to “think” weight loss came from eating less and moving more. Calorie restriction. Counting points. Binging and purging. Low fat high carb or low carb high fat.⁠
Boy was I wrong. All that thinking got me deeper in debt and a bigger flight suit.⁠
I now “know” where weight loss comes from.⁠
I’ll give you a hint…it doesn’t come from anything outside of you. ⁠
Sure, I teach several tools for weight loss, but we always land at the same destination! ⁠
The helipad is secured and I’m awaiting your arrival.⁠
What’s your ETA???⁠
VB⁠
 

PS. Watch the FREE video training I made on the ABC’s of Weight Loss for EMS.   Just click the blue button below to watch the video.

Come join my communities!  

If you are a WOMEN in EMS, click HERE to join the ALL EMS WOMEN private FB Page!

Open to both Women and Men in EMS is my EMS Weight Loss & Well Being private FB Page.  To join, click HERE.

Consistency is KEY

“Steadfast adherence to the same principles” that is the definition of the word “Consistency”.⁠
Steadfast Adherence. That sounds pretty intense!⁠
I like the word consistent much better.⁠
If you want to lose weight, you have to be consistent.⁠
You get this intellectually…⁠
The real problem you need to solve is why aren’t you?⁠
Why aren’t you doing what you know you need to do to lose weight?⁠
Or, why do you do it for a while then stop?⁠
Until you know this answer my friend, permanent weight loss will always be a pipe dream.⁠
You might be wondering HOW do you find this out?⁠
This is the power of coaching. THIS is what I help people with.⁠
Consistency really is the KEY.⁠
Be safe out there.⁠
xo. Valerie⁠
 

PS. Watch the FREE video training I made on the ABC’s of Weight Loss for EMS.   Just click the blue button below to watch the video.

Come join my communities!  

If you are a WOMEN in EMS, click HERE to join the ALL EMS WOMEN private FB Page!

Open to both Women and Men in EMS is my EMS Weight Loss & Well Being private FB Page.  To join, click HERE.

Turbulence

val hair wind
Turbulence. 🌬️
It has been so windy around these parts lately. ⁠
As I was walking out to the AC on my last shift and my hair and ID badge where whipping around all chaotic, it made me think of how my thoughts sometimes feel in my head.⁠
Turbulent thinking…ya know when you have so many thoughts that just seems to be all over the place?⁠
Maybe it’s just me.⁠
I doubt it though.⁠
It’s estimated that we have 40,000-60,000 thoughts per day tumbling around in that head of ours. ⁠
If you are tired of feeling the effect of those turbulent thoughts, the best thing you can do is get them down on a piece of paper and take a look at them. 💭
We feel our thoughts.⁠
How do most of your thoughts make you feel? 🤔
Tell me in the comments below.⁠
Be safe up there. 🚁
Valerie⁠

PS. Watch the FREE video training I made on the ABC’s of Weight Loss for EMS.   Just click the blue button below to watch the video.

Come join my communities!  

If you are a WOMEN in EMS, click HERE to join the ALL EMS WOMEN private FB Page!

Open to both Women and Men in EMS is my EMS Weight Loss & Well Being private FB Page.  To join, click HERE.

Free FOOD

Free food

The Food we eat matters.⁠

What we put inside out bodies shows up in how our bodies look on the outside.⁠

I know that a lot of places are giving EMS and Healthcare workers “free food”.⁠

But is it really “free”?⁠

It might not cost you money for that food, but it will cost you something.⁠

Are you willing to keep paying for that overweight body?⁠

Just because something is “free” does not mean you have to eat it either.⁠

You don’t need a fast food restaurant giving you free food to feel appreciated.⁠

The feeling of appreciation comes only from your thoughts….not the free things companies are giving away to EMS and Healthcare workers.⁠

Appreciate yourself.⁠

Appreciate others.⁠

I dare you to tell 5 people today how much you appreciate them. ⁠

Be safe out there!⁠

xo. Valerie⁠

PS. I made a video just for you called the ABC’s of Weight Loss for EMS.  Please click the button below to watch it!

Come join my communities!  

If you are a WOMEN in EMS, click HERE to join the ALL EMS WOMEN private FB Page!

Open to both Women and Men in EMS is my EMS Weight Loss & Well Being private FB Page.  To join, click HERE.