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

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.

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.

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.

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.

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.

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

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.

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.

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.