Sleep Mindset


How we think about sleep will determine how much sleep we get.

Whoa!!  That’s a pretty big claim, but trust me on this.

If you want to improve your sleep, you have to start with improving our off duty sleeping.  If you want to improve your off duty sleeping, you have to first tackle your sleep mindset.

What are your thoughts about sleep?

Any of these sound familiar?

  • I’ll sleep when I’m dead
  • I don’t have time to sleep
  • There is too much going on for me to sleep today
  • Sleep is a luxury
  • Sleep is not a thing when you work this (EMS) job
  • I’m not going to pay a babysitter to watch my kids while I sleep
  • I have to _______
  • No such thing as sleep with a baby/toddler/tween/teen/young adult
  • I’m a light sleeper
  • I can’t sleep during the day
  • I can’t sleep b/c my spouse snores

Thoughts like those will prevent you from getting the sleep you need. Thoughts are very powerful obstacles!

Most of the above mentioned thoughts are just lies you tell yourself….and you just believe them to be true because you have never stopped to question the thought(s). You may even want to argue with me, that, no…it’s true…I don’t have time to sleep.

When I was really in the heart of my sleep struggles, I had sought out sleep advice from many different experts. None of which improved my sleep until I had a Life Coach explain to me how  my Thoughts create my Feelings, my Feeling will drive my Actions, and the actions I take will produce Results in my life.


CTFAR thought Model

I know that I don’t need to tell you how important sleep is.  Our bodies and minds need sleep to function at our highest ability.

If you have been in EMS for any amount of time, you have likely responded to a crash where someone had fallen asleep.

Lack of sleep has very negative effects on our cognitive abilities and affects our physical body as well.

If you are wanting to lose weight, you will have to get your off duty sleep dialed in!

Why is it that we know how important sleeps is yet we STILL DON’T do what needs to be done to get enough of it??

Because of how we Think about sleep.  Sleep mindset.

How we think is directly related to the life we live. Our thoughts will create our results.  If you think shitty thoughts about sleeping…guess what? You’re gonna have shitty sleep. These are not just semantics.  The words that come out of our mouths or the thoughts that stay in your head matter.

Our brains are always scanning for problems. When it finds a problem, it loves to focus on the problem. It feels important to focus on the problem.

When we focus on the problem, we stay IN the problem!! 

When we are IN the problem, we cannot FIND the SOLUTION.

Where focus goes, energy flows.

We have to learn to intentionally focus our brain on the solutions. If thoughts can be obstacles, they can also be the solution.

Focus thinking on how important your sleep is.

  • My body needs to rest and rejuvenate
  • Sleep is my number one fat burner
  • Sleep will help me feel better
  • I deserve to get quality sleep
  • I am at my best when I get adequate sleep
  • Sleep in not a luxury, it is a necessity
  • I choose to sleep now so that I may have a longer life
  • I am a good sleeper
  • I love to sleep
  • Sleep is a priority

When we re-direct our focus to the solution, we will create much different results in our life.  Our brains are good problem solvers, but only when we direct its focus.  My guess is, you have not spent a ton of time on your mindset of sleep. It’s no wonder it hasn’t improved yet.

I have tons and tons of tips and strategies on how to get better sleep, but if we don’t start from the top (brain) down, it won’t be a long term solution.

Does this really matter? Yes. It matters big time.

People want to argue with me that those obstacle thoughts are “true”.  Ok. Maybe. Maybe not.  My question is, why would you want to think them? They don’t serve you. They keep you where you are…stuck and not getting the sleep you need.

We have created the habit of always thinking about, and focusing on the negative, or the problem. It’s what feels most comfortable and familiar. But you don’t HAVE to.

Let’s put this into action. 

Grab the Free PDF Download (click the button at the end of the post) I created for you to write out your thoughts about sleep.  Dump all the thoughts out you have about sleep on these pages.  Don’t edit yourself. It does not have to read like a story, just rando sentences in your head about sleep.

Next spend some time coming up with thoughts you’d like to focus on that will improve your sleep mindset (similar to the examples I provided above!).

After setting the foundation for your sleep mindset, it will be much easier to improve sleep hygiene, and develop a pre-sleep routine!

Have you joined my All EMS Women group yet? Click HERE to join!

This is not like every other EMS group.  Women helping, supporting and encouraging all EMS women.  This industry is hard enough, we need a safe place to get support, mentorship, and friendships.  To join, just answer a few short questions and your request will be approved!  Don’t forget to invite all your lady friends.

Think well my friend.

xo.  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.


val in safety vest
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.

Cinco de Mayo

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.


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.



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.

Safety Reminder!!

Safety Reminder

What are you waiting for to improve your Wellness?⁠

You will never have more time than you do right now. ⁠⏰⁠

You will never be more ready than you are right now.⁠🙋⁠

You don’t need to spend money to improve your wellness. 💰⁠

Working in EMS/HEMS will never get any easier or less stressful…trust me, I know this…I’ve been flying for 19 years!⁠

Your Wellness is up to You my friend.⁠

I’m here to help. ⁠

What can you do RIGHT NOW to improve your Wellness?⁠

💥Drink a glass of water⁠
💥Get outside and walk around⁠
💥Take 5 slow deep breaths⁠
💥Meditate for 5 min⁠

I’d love to connect with you. Send me a DM and ask me any questions. ⁠

Be safe out there! ⁠

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.

I Can’t

Can't lives on Won't street

What are you telling yourself you “Can’t” do?
Lose Weight?
Plan your meals?
Can’t afford a coach?
Drink more water?
Prioritize your sleep?
Find time to move your body?
Eliminate snacking?
Take a break from Sugar and Flour?
Take a break from Alcohol?
Reduce your stress?
When you hear yourself say “I can’t…..” Ask yourself if you “Can’t” or you “Won’t”…and tell yourself the truth.
Next, ask WHY or WHY NOT?
This is where you will find what is getting in your way.
Focus on overcoming that obstacle which will lead you to your goal.
Tell me in the comments, what do you tell yourself you “Can’t” do?
Have a great weekend and be Well out there.
xo. Valerie

PS. Click the blue button below to watch my FREE Training on the ABC’s of Weight Loss for EMS!

PPS.  Come join my communities on Facebook.  Access EMS Weight Loss & Well Being HERE.   If you are a WOMEN in EMS you can access the private FB group All EMS WOMEN HERE

Weight Loss Obstacle: FOOD

I asked a question on my FB page earlier this week.  What is your biggest obstacle to losing weight?  I got a handful of answers.

Conrad said that his biggest obstacle is food.  I have many thoughts about food.

When I tell people I am a weight loss coach, I immediately get asked about food.

Here is the deal with food, it is so important and yet completely irrelevant!  Whaaat????

Stay with me….I will tell you my recommendations about food, but first, you need to hear the truth.

You are overweight because you overeat.  You eat more food than your body requires for fuel. Period.  The end.  It does’t matter if you overeat a kale salad or a cheeseburger.  It is still overeating, and that is where the weight gain comes from.

If you want to lose weight, you need to stop overeating.

I have a blog coming out in the very near future that will go in great detail about overeating and what causes it and what to do about it!  Stay tuned for that.

There is no magic food or combination of food that will make you lose weight.  Clients desperately want to know what exactly they should eat, what I eat, and what other people have ate to lose weight.  Nope, not gonna do it..

We all have different likes/dislikes of food.  This is partly why I don’t create meal plans or tell people exactly what to eat.  You need to create your protocol based and what you like (and will) eat.  What’s more important is that you don’t overeat it and you ask yourself these questions when deciding what foods you want to include in your protocol.  

  1. Is this food fuel for my body?
  2. Does this food feel good in my body?
  3. Does this food provide necessary nutrients for my body?

Here is what I recommend my clients eat…..and BTW, this will not be a big shocker to you.  And really, you KNOW what to eat.  My job as your coach is to ask you “why do you choose NOT to eat what you know you should eat to lose weight?”  Seriously, answer that question in your head right now!  And, you are not allowed to say “I don’t know”.

Vegetables.  You need to east mostly vegetables.  All the veg…even the “starchy” ones.  Find ways to cook them that make them taste good.  Use olive oil, coconut oil, or butter to roast, grill, or sauté them.  Go to Pinterest and find some recipes.  In the summer, my family loves to eat raw veg with my mom’s homemade Dill Dip.  This dip is so good that my kids won’t even eat ranch dressing anymore.  #spoiled.

Moderate Protein.  Don’t go all hog wild here.  Remember, we are overweight because we overeat.    Any protein you like.  Even the “fatty” cuts of meat, or cured meat.  

Fat.  The low fat craze of the 80’s is over and there is plenty of research to show that this did not make America Lean Again.  I am on a roll with the puns today, even with minimal sleep!  Fat is great for a few reasons.  It helps with satiety, and does not cause our insulin to spike.  Olive oil, coconut oil, butter, avocado, heavy cream (which is totally amazeballs in coffee), and cream cheese to name a few.  Check out my kit store for book recommendations that address the research behind dietary fat does not make us fat theory.

Whole grains.  Farro.  Wild rice. Oatmeal. Brown/white rice. Quinoa.  These are totally optional.    And, you want to limit them to once per day.

Fruit.  All the fruits. This is also optional and should be limited to once per day.

Here’s the deal with grains and fruit….they increase your glucose, which increase your insulin.  We want to keep insulin low.  If you want to learn more about insulin, check out my previous blog on insulin HERE  or get my free guide about insulin if you don’t have it already HERE.

I also highly suggest my clients take a break from sugar and flour.  It’s just good to see how dramatically it effects our weight and so many other areas of our life that we are completely unaware of.

And, ya’ll need to stop snacking.  I feel like I bring this up on nearly every blog and FB post, but seriously.  Stop it.  Snacks are not necessary.  You have STORED snacks on your body from last week…let your body access those.

Don’t forget to drink the water.

If you are wanting to lose weight in a way that I’m 100% certain you have not tried, let’s get on a FREE consult call and see if we would be a good fit….punny, I know. 🙂 Click on the blue BOOK NOW button below to go to my calendar and find a time that works best for you.

Have a great weekend and stay safe out there!

xxoo.  Valerie

PS..Did you know that I have a closed FB group?  I would love for you to join me in there!    


In my last blog post I discussed hunger.  

This week, I want to look at fullness.

Feeling full (with food) feels good and normal in most of our bodies.

But, the goal is not to feel FULL after we eat.

The goal is to eat to satiety (satisfied).  

When we eat to fullness, we have overeaten.  

Overeating = Overweight body.

Just like hunger is a sensation that starts in the body and travels to the brain, satiety works the same way thanks to our hormones and hypothalamus. 

Leptin is the main hormone in satiety.  Leptin is released by our fat cells.  

After the glucose has been delivered to our cells and liver (thanks to insulin), what remains is sent to our fat cells for storage…to be used later.  Our fat cells release the leptin and say “Hey!  We got enough over here.  You can stop eating”.  

Unfortunately, this signal from the leptin is very subtle.  Our primitive brain is really good at ignoring it and encoring us to keep eating this delicious and dopamine releasing food. 

Another thing we have going against us is, if we have chronically elevated insulin (and if you are  overweight, you probably do) this will actually block leptin at brain.

This is a perfect recipe for gaining weight.  We have been conditioned to overeat, our primitive brain loves sugar/flour due to dopamine, and we can’t “hear” our satiety signals to let us know we are full.

Such good information to know.  It totally makes sense why we have been gaining weight.

The solution is to recalibrate our hormones, so we can feel (“hear”) satiety and to de-condition ourselves to stop overeating.

We do this by taking a break from flour and sugar, and paying attention to when we feel hungry and satisfied.

I recommend to my clients that they only eat when they feel physical hunger and stop eating when they feel satisfied.  

How do you know when you are satisfied? It will be different for everyone, but for me, it feels like I am no longer hungry, I have the desire to eat more, and there is still food on my plate.  

It will take a lot of practice to learn what satiety feels like to you.  It requires us to pay attention.  

We need to stop all the distractions when we eat.  No watching TV, reading a book, checking emails, or looking at social media.  

This will not feel good.  Your primitive brain will act just like a toddle having a tantrum.  All totally normal.  But, don’t listen to it.  

If you want to lose weight, you are going to have to become really good at listening to your body.    Here I go with “feelings” again.  🙂 

Your ability to feel discomfort is directly related to how successful you will be in your weight loss.

To sum it all up….only eat when you are hungry. Stop when satisfied. No snacking.  Take a break from flour and sugar. 

This will result in weight loss. Seems so simple.

But, it is not easy.  This is why having a coach is so beneficial.  I help you with all the drama that comes up.  And trust me, A LOT of drama will come up.  Having lost weight myself while still flying full time, crazy hours, sleep deprivation, husband, kids, and a puppy!  I got you my friend.

We are six months away from the New Year, let’s start working on that 2020 goal weight now.  

Use the blue “Book Now” button below to go to my online schedule and book a 30 min phone call with me.  There, we will talk about where you are now and where you want to be, I’ll tell you about my program.  Super easy and no pressure.

Talk soon.

Xo. Valerie 

EMS Week 2019

EMS Week 2019

I have been reflecting on what EMS week means to me.

My thoughts on EMS Week are likely quite different from yours.  Let me explain.

I want to teach you about the feeling of appreciation.

The feeling of appreciation does not come from what our company does for us during EMS Week or any other time.

Someone cannot make you feel appreciated.  

Nope, they can’t.  No matter what they say, those words cannot make you feel anything.

The feeling of appreciation comes from YOUR thoughts, and only YOUR thoughts.

Your company may throw a pizza party to show their appreciation of the work you do, but this action will not make you feel appreciated.  

You will have a thought about the pizza party, which will either make you feel appreciated or not.  

I can prove this to be true because each employee will have a different thought about the pizza party.  Not all staff will feel appreciated because of the gesture.

We need to stop believing that other people are responsible for our feelings.  

When we believe this, we are giving all of our power away to someone else.  We  believe that we are not appreciated because our company didn’t throw us a big party for EMS week.

The feeling of appreciation is available to you right now if you want it.

You don’t have to wait for your boss to tell you you are doing a great job.  Or the local ED to have free soda and water as a token of thanks.

The feeling of appreciation comes from your thinking.  If you want to feel appreciated, you need to have thoughts that create that feeling.

Thoughts like “The work I do matters”. “I make a difference in peoples lives”. “When people need me, I am there to help them”.

My guess is you don’t routinely have those types of thoughts.  Am I right??

Let me ask you this….do you appreciate you?

Do you appreciate your body?  Are you treating your body with respect and appreciation?

I don’t think eating junk food and drinking alcohol is a good way to show our bodies appreciation.

This I can promise you, if you hate your body, you will never lose weight.  If we could hate our bodies thin, most of us wouldn’t be overweight.

I’ll write more about this topic another day!

Why do we expect everyone else to appreciate us when we don’t even appreciate ourselves?

Practice creating your own appreciation, and by the time EMS Week rolls around next year you will appreciate the work you do whether or not your company does something special for your base!

Ready to end your struggle with hating your body? Do you want to finally lose the weight you have gained since starting your Flight job?  I am here to help.  

Click on the blue “Book Now” button to schedule a FREE Consult call with me.  It’s totally free, over the phone, and pressure free.  We just talk and see if we would be a good fit to work together.

Talk soon!

xxoo, Valerie 

I don’t want to.

“I don’t want to”

My kids say this all of the time.

My clients also say this.

Do you say this?

I have some really good news for you… don’t have to WANT to do something to do it.

Wait, huh?

I’ll give you some examples.

Daughter: I don’t want to go to school today.

Mom: You don’t have to want to go to school to go.

Son: I don’t want to go for a family walk.

Mom: I get it, you don’t have to want to go on the family walk to go for the walk.

Client: I don’t want to plan my food.  I don’t want to keep a food journal.  I don’t want to drink all that water.  

Coach:  You don’t have to want to do all those things, you just decide you will do them.  

Do you want to lose weight?  If you want to lose weight, you are going to have to learn how to do things even when you don’t want to.

Our primitive brain does not want us to do new things.  It likes things to stay the same.  

Here’s the problem, if you keep doing the same things, you will keep getting the same results.

Can you see that?

We seem to have developed this entitlement, that we should only do things we WANT to do.

This is letting our primitive brain (your inner toddler) run our lives.  It only cares about seeking pleasure, avoiding pain, and staying efficient.  We have to learn how to override our primitive brains motivational triad.  We do this by using our pre-frontal cortex (the supervising parent).

We have to let go of this belief that we have to want to do something to do it.

I don’t want to go to work, yet, I show up for every shift.

I don’t want to clean the bathroom, yet, I do it every few days (ummm, I have three boys in the house and they all prefer using “my” bathroom).

I don’t want to plan and prep my food every week, yet, I want to maintain my weight loss.

I don’t want to keep track of all my spending, yet, I want next tax season to be stress free.

We use the power of our pre-frontal cortex to decide, on purpose what we need to do….and know that our primitive brain (toddler) will have a fit, and that’s ok. Just like the calm parent attempts to re-direct the fit-throwing toddler…”I hear you brain, I know you don’t want to do all this planning of food for the week…but, I decided it is what is best for us and we are just going to do it anyways.” And then you do it.  

It feels amazing when you do things you planned ahead of time.  Developing this skill of having your own back, no matter what, is really the secret to the universe.

If you can depend on anyone, it should be on yourself.

Wanting to lose is easy.  Deciding to make the changes is hard.

I help my clients learn to make decisions ahead of time with their pre-frontal cortex, and have their own back.

I don’t sell my clients some quick fix pill, bar, shake, or meal plan….I sell them on themselves.

You have the highest ROI when you invest in yourself.

Let’s get on a FREE consult call and I can tell you how my approach to weight loss is very different than anything you have done in the past!

Click on the blue “Book Now” button below and pick and day and time that works for you.  

I can’t wait to talk to you!

xxoo.  Valerie

PS.  Summer is just around the corner…you know what that means!  Vest season is OVER.  That’s all I’m gonna say 😉