What should I eat?

What should I eat?
There’s a lot of confusion out there when it comes to what we “should” or “shouldn’t” be eating.⁠
The question I hear the most is “What should I eat?” ⁠
My follow up questions is “What do you want to do?” ⁠
✅ Lose Weight⁠
✅ Burn Fat⁠
✅ Gain Muscle⁠
✅ Reduce Inflammation⁠
✅ Balance Hormones⁠
✅ Eliminate Cravings⁠
The food you put in your body will directly influence your results.⁠
The answer is complex and different for each person.⁠
This is what inspired me to create a workshop that will answer this question.⁠
The Protocol Creation Workshop will help you create a way of eating with tools, not rules.⁠
But first, you need to know WHY you haven’t been able to permanently lose weight in the past….this is the science of weight loss. Neurobiology, Biology, and Psychology to be exact. You need this information to create a protocol that will get you the results you’re looking for. ⁠
Next, you need tools to create a protocol that works for you. Not someone else’s rules. When you create your protocol, you are more likely to follow it. I’ll teach you 12 tools to create a protocol that you’ll actually WANT to follow and fits in your life.⁠
Finally, we need to address what keeps getting in your way. These are obstacles, and we need to identify them so that we can come up with strategies to overcome them. This piece is VITAL to your permanent weight loss.⁠
This “Protocol Creation Workshop” is going to be a game changer for you. These are lifetime tools, not gimmicks or fads. ⁠
This Workshop will be over three days, 90 min each and it starts NEXT WEEK. ⁠
All this for only $99. To sign up, click the button below!
See you on Monday!⁠

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.

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.

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.

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.

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

Enough is enough

Enough is enough

Have you had enough?⁠

Enough waking up feeling like shit?⁠

Enough self judgement?⁠

Enough overeating?⁠

We all will reach a tipping point when we have simply had ENOUGH and start seeking a solution.⁠

My solution is unlike anything you’ve tried in the past.⁠

You have tried enough diets that don’t work.⁠

You have done enough bull shit to lose weight.⁠

When you have had enough and are ready for transformation lets talk.⁠

I have enough time for you.⁠

xo. Valerie⁠

ps. if you are ready to take the next step, book a free consult call with me.  Click the button below to go to my schedule and pick and day and time that works best for you!

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.

Decisions

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.

Stay Well EMS

Stay Well EMS

Good morning!⁠

As many of us head in to work this morning I want you to think about how you can stay well while on Duty.⁠

What would that look like for you?⁠

Are you willing to put your brain to work and figure out how to drink a few extra bottles of water today?⁠

What about deciding to only eat when you are hungry and stop when you feel satisfied…not full?⁠

How can you move you move your body while not on a call?⁠

What about when you feel the stress building up while en route to a trauma? Can you take 4 slow very deep breaths? ⁠

If you do have a bad trauma and you are feeling especially stressed when you clear the hospital (and your not driving!) pull out your phone and play a game on your phone for a few min.⁠

I know these things seem small and don’t seem like they matter, but my friends, they do. ⁠

Taking care of ourselves during this pandemic is critical.⁠

Have a safe day.⁠

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.