Weight Loss comes from the decisions you make.⁠

What you DECIDE to put in your mouth.⁠

Right before you decide to eat or drink something ask yourself this….⁠

If I say YES to this, what am I saying NO to at the same time?⁠

If I say YES to a cookie, I’m also say NO to my goal.⁠

If I say NO to a cookies, I’m saying YES to my goal.⁠

Your decisions matter.⁠

Every bite of food matters.⁠

What is the next best decision you can make?⁠

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.

These boots….

These boots…⁠

Duty boots are our foundation. ⁠

They carry us and support us on every call.⁠

Boots are strong and rugged on the outside. ⁠

They protect us.⁠

But, our boots can get worn down. ⁠

If we are in our boots more than we are out of our boots it will take a tool on them.⁠

We can extend the life of our boots by taking really good care of them.⁠

Would you take better care of your boots if you knew you only got one pair for your entire career?⁠

What would you do different from what you are doing now?⁠

No matter the circumstances you put those boots through, how they look is entirely up to you.⁠

Your boots are YOU.⁠

Do you see it??⁠

Taking impeccable care of ourselves is in our own hands.⁠

Self Care is not Selfish….it’s necessary.⁠

Go polish those boots on your next shift!!⁠



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.

Self Care is NOT Selfish

Self care is not selfish

Self Care might seem “selfish” at a time like this.⁠

But, this time….this time of COVID-19 our Self-Care is the most important thing.⁠

This can mean many different things to many different people at many different times.⁠

For me, while at work Self-Care is:⁠
*Donning and doffing PPE properly and in as much time as needed⁠
*Eating only when I’m hungry. Stopping when satisfied⁠
*Setting my alarm to drink water⁠
*Taking deep breaths when I feel myself getting stressed⁠
*Talking to my partner about thoughts that are running around in my head⁠
*Getting outside for some fresh air ⁠
*Putting my earbuds in and listening to my favorite songs⁠

At Home my Self-Care looks a little different.⁠
*Prioritizing and Protecting my Sleep⁠
*Planning my food and movement ⁠
*Writing my thoughts down in a journal⁠
*Drinking 1 gallon of water⁠
*Managing my time very intentionally⁠
*Writing in my journal⁠
*Meditating for 5-10 min per day⁠
*Taking the dog for a walk⁠
*Tech free eating⁠
*Listening to books and podcast that move me forward toward my goals⁠
*Hot bath before bed⁠
*Being real and honest with my kids in those rare, still moments⁠

I would love to hear what you do for Self-Care!⁠

Be safe out there my friends. The world needs you.⁠

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.



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

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


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

Quitting vs 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


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”


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

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.


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