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.

10-22

val in safety vest
10-22⁠
Who know’s that 10 code? ⁠
I know 10-22 as cancel. Some of the best words we can hear on the job….you can cancel! ⁠
In other words, you don’t need to respond.⁠
This is also an option in other areas of your life! ⁠
You actually don’t have to respond to emails, text messages, comments on social or IRL.⁠
I learned a new tool the other day, and I’m putting a spin on it…meet the 10-22 habit. The learned and practiced habit of NOT RESPONDING.⁠
Not everything in this world needs your attention, comment, or response. Your life could dramatically improve if you add the 10-22 habit to your daily practice.⁠
See some nasty comment on your social feed? 10-22.⁠
Your brain offers a suggestion of a snack….10-22.⁠
Fellow driver cuts you off? 10-22.⁠
The act of not responding is for your benefit…not theirs. When you get all spun up, YOU suffer. Not “them”.⁠
Try it. Tell me how it feels 🙂
Have a great week! xoxo. 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.

Do your Part

Are you doing your part?⁠

We like to talk about all the reasons why we “can’t” do our part when it comes to our weight loss (or life for that matter!)⁠

🔹My work schedule is too irregular⁠
🔹My kids love to eat pasta⁠
🔹I have to stay up late doing the dishes and laundry⁠
🔹I’m just too tired⁠
🔹My spouse doesn’t support me⁠
🔹It’s too expensive⁠

I used to call these excuses. ⁠

Now, I call them obstacles.⁠

When we call them excuses, we are acting like victims. Like we have no control over them.⁠

When we call them obstacles, we feel more in control. Like we can overcome them.⁠

Are you doing your part in creating ways to overcome your own obstacles?⁠

I can’t do this for you. YOU have to do YOUR part.⁠

You actually don’t need to know how…you just have to have the desire to figure it out.⁠

Get creative. Remember, losing weight is not complicated. ⁠

🔸Assess hunger/fullness⁠
🔸Begin upping your water intake⁠
🔸Commit to protecting and prioritizing your sleep⁠
🔸Decide what you will eat ahead of time⁠
🔸Exercise. No crazy work out..just move your bod.⁠

What obstacles are really getting in the way of you doing that? Do your part and overcome them!⁠

xoxo. 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.

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.

What is Possible?

What is possible is up to you

Do you spend time thinking about why things are “impossible” for you?⁠
.⁠
What if you started think about what could be possible?⁠
.⁠
I know this for sure, it feels a hell of a lot better than thinking about impossibility!⁠
.⁠
Impossible is only TEMPORARY when you focus on what is possible.⁠
.⁠
Start by never saying these words again “it’s impossible for me to lose weight right now”.⁠
.⁠
Reframe it with “it could be POSSIBLE for me to lose weight right now”⁠
.⁠
Practice thinking that thought, on purpose, many times per day.⁠
.⁠
See what happens.⁠
.⁠
What is possible for you is totally up to YOU.⁠
.⁠
Have a lovely weekend.⁠
.⁠
xo. Valerie⁠

PS. if you are ready to take the next step, click below to book a free consult phone call with me!

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.

Negativity

Happy

If you are feeling like the world is so negative right now listen up.⁠

Why are you focusing on the negativity?⁠

Our brain is built with negativity bias. It is constantly looking for negativity as a way to keep us safe. ⁠

Good to know, and thank you brain for trying to keep me safe.⁠

Did you know that you can choose to focus on the positive? Yep, even during a pandemic.⁠

My husband is the best at this. But, he works at it. ⁠

This is really hard for me. I like focus on the negative. I think it feels protective in a way. ⁠

What sucks, is that when I focus on the negative things I feel shitty. ⁠

Then my brain offers up ways to feel better…and the quickest way to do that is with food. Especially sweets. I eat them, then guess what??? I feel shitty again.⁠

This turns into a negative feedback loop.⁠

I can see now when this is starting for me and I have to force myself out of the negative feedback loop.⁠

Here’s how I change my perspective….I start thinking about everything I am grateful for. Start with your body, get specific…I am grateful for my brain, my vision, the sense of smell, the taste of my favorite food, my ears to hear the sounds of my kids laughing….you get the idea. ⁠

If you are feeling really negative at work, see if you can find 25 things to be grateful for…I’m grateful for the helicopter, our mechanics that keep them working and safe, the pilots for having the skills and knowledge to fly, Zoll monitor to monitor patients, and so on.⁠

This takes practice and patience.⁠

Give it a try and see how you feel. ⁠

I am so grateful for you.⁠

You can do this. WE can do this!!⁠

xoxo. 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.

Masks on!

Masks On

COVID-19 has undoubtedly upped the stress level for Pre-Hospital providers.⁠

We don’t have the luxuries hospitals provide.⁠

I have found myself resentful of that over the last few weeks.⁠

How often do we hear (or say) “It must be nice to….have access all around the patient….have a nice controlled environment….be 72 degrees all day everyday…good lighting” and so on to our hospital providers??⁠

I had big perspective shift after a short email exchange with an ED Doc I admire…I had asked her how she is managing wearing a mask all day. I asked because my first day of focused masking did not go well. With in an hour I had a migraine, by two hours I was nauseated, and by three hours my negative thoughts were spiraling out of control!⁠

My ED Doc agreed, it takes some getting used to. But, what she said next changed by perspective in an instant…”If I were you, I’d go outside as much a possible and take the mask off for a few min.” ⁠

Dang. “It must be nice to”…. have a job where you can go walk outside and take a break from that mask and get some fresh air!⁠

It must be nice to not to take care of 100’s of patients during a 12 hour shift.⁠

I could go on and on about the many benefits we have in this job. ⁠

Don’t take for granted that most of us in the Pre-Hospital Environment get the luxury of being outside, getting fresh air, and can get a break. ⁠

If you are struggling right now, how can you find the good? ⁠

Can you find a shift or change in your perspective?⁠

Just that little shift in perspective can be a game changer.⁠

Have a safe day.⁠

Take care of yourself first, so you can take care of others.⁠

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!!⁠

xoxo.⁠

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.

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.

Everyone Needs a Life Coach…here’s why * Video*

Do you need a Life Coach?

I just heard the greatest quote….“We used to think cell phones were optional, now, we can’t imagine our lives with out them.  The same goes for Life Coaching.  Everyone needs one, you need to find one that resonates with you”

EMS….we especially need a Life Coach!  

What we see and experience is not normal.  

Our Schedule is not normal.

Our Sleep is not normal.

The Problem is we believe that the cause of our suffering is the job.  

The job is not causing your suffering. 

The job is a Circumstance.  Circumstances are neutral.  Not good.  Not bad.

What causes our suffering is our Thoughts about the job.  

I help people become aware of their thoughts.  Think about their thoughts, and decide if they want to keep those thoughts.

When our job is the villain, we are the victim and we feel helpless.

If you want to feel better about your job, find a Life Coach.

Coaching is an affordable investment in your Well-Beling.  

Why wait to feel better?

xo.  Valerie-Life & Weight Loss Coach for EMS/HEMS

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

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