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.

Weight Loss Tips

Are you in EMS/HEMS and want to lose some weight?

It may seem impossible given your irregular schedule, hours you work per week, stress, and confusion over what you really should be doing in order to lose weight.

Here are two tips on how to start your weight loss journey today….weather you are on duty or off.

Tip 1.  Don’t eat if you’re not actually hungry.  

This myth in EMS about needing to eat right now to prevent future hunger is just plain stupid and is a big contributor to weight gain.  I wish I would have been told THAT when I started out in EMS over 20 years ago.  Instead, I was told by everyone that “you better eat now while you can…you don’t know where you will be later.” “You do’t want to miss a meal”. “We could get busy later, so just eat something now to help hold you over”.  

We also get these message when we are not on duty.  It might sound like this “I made this just for you”, “A few bites won’t hurt”, “I worked so hard on this and you’re not going to eat it?”.  

When was the last time you ate when you were not hungry?

As long as you are alive, you will get hungry.  It is the way the body was designed.  When our body needs energy, hormones are released (mainly Ghrelin) and we feel hunger.  We can’t prevent future hunger by eating when we are not hungry.  That math does not add up.  What we are really preventing is us staying at our current weight (and losing weight!).

Eating when the body does not require fuel really disrupts your body’s hunger/fullness hormones and causes you to store more fat.   I will say, that this is not true for everyone.  I’m sure you know that one person who is thin and eats all the things all the time and never gains weight.  They are one of the few lucky ones.  And, are the exception, not the rule. 

How do you know when you are hungry?  Do you look at the clock and calculate the last time you ate to determine your hunger?  How does hunger feel in your body?

What happens if you don’t eat the moment you feel hunger?  Let’s go to that worst case scenario…you are just getting ready to eat and the pager goes off, you have an interfacillity transfer, which means it will be three hours until you are done and able to eat.  Fast forward three hours….you made it.  You didn’t get sick.  You didn’t stop along the way for a snack.  You maybe even forgot you were hungry.

How did you survive?   Your body was able to utilize the stored glycogen from your liver and access your stored fuel…aka your fat (a process called gluconeogenesis).  This is how the body was designed to work during times when there was less food available.  During times of excess food, our body stores the extra for later use.  For most of us, “later” never comes.  We never allow our bodies to access our stored fuel.

Please don’t hear me say that I think you need to “starve” yourself to lose weight.  That is not what I teach my clients.  I just want you to become aware of your hunger and to know that if you have to miss a meal, your body will do what it was designed to do.

Tip 2.  Eat until you no longer feel hungry…not full

Most people eat until they feel physically full.  Or, all of the food is gone.  This is overeating.  Overeating = weight gain. 

Learning to become aware of our own hunger and fullness is key to weight loss.  

The hormone Leptin is responsible for our “fullness” signal and the hormone that drives us to get up and move our body (to use the fuel we just took in!).  Here’s the deal with Leptin, we often ignore it.  Our brain overrides what our body is telling us…which is to STOP eating and go MOVE.  Instead, we listen to our brain which tell us to keep eating and then rest.  

We will always struggle with our weight when we outsource our hunger/fullness to things outside of us.  For example. eat only because food is available at the moment and stop eating when the food on our plate is gone. 

It’s time put your focus internally instead of externally.  

This means respecting your hunger and honoring your fullness signals.  And not listening to your brain (that voice in your head) tell you to keep eating, or that a few bites more won’t matter.  They do.

And, if you get hungry and not eat because you get busy at work it’s totally ok.  Remember, you have stored energy on your body and it knows how to access it.

I like to joke with clients about the number one thing you should eat when you want to lose weight….your own fat!    Getting a flight just before I’m going to eat is my favorite.  I know that I will be totally fine if I miss a meal.   In the coming weeks I will talk more about Intermittent Fasting and becoming Fat Adapted.  It really is a game changer for our industry!

If you want to take these tips to the next level, I suggest you dedicate a few days to get up close and personal with your hunger and fullness.  Let’s approach it like a scientist and call it an experiment.

Turn off all distractions. Grab a note book when you start to feel hungry.  Time for data collection….Write down all the thoughts you are thinking about being hungry.  See if you can really articulate how it feels in your body.  See how long the hunger lasts.  

Rate your hunger on a scale.  -10 is the most intense hunger, and -1 is a faint whisper of hunger, 0 is neutral.  True hunger comes in waves and should never feel like an emergency.  If you feel “hangry”, you are likely feeling withdrawl from sugar and flour.

Next, keep that notebook near by and eat your meal.  Make a note of the time and where you are at on the hunger scale. Write down every bite.  Check in with your body after each bite.  Do you still feel hungry?  Write down what you are thinking about.  Give your hunger a number.  Continue doing this until all the food on your plate is gone.  When you are done eating, write down the time and really describe how you are physically feeling (aka fullness).  The fullness scale is just like the hunger scale.  +10 is overly stuffed, +1 is just past neutral, +5 is full.  Write about what your thoughts are about what you ate, how you are feeling and whatever else is coming up for you.  Set your timer for 30 min.  In your notebook, write the time and describe how you are feeling and give it a number on the fullness scale.  Set the timer for 30 more min and check back in again and write it down in your note book.  The more data you collect the better.  

This seems really tedious, and that is the purpose of it.  It is a great way to help show you how to slow down and notice what you body is telling you. 

When I did this for the first time, I was blown away by all the thoughts I was having while I was eating.  I was used to distracted eating (watching TV, checking social media, listening to a podcast, or talking with family).  It was crazy to see how my brain was trying to tell me to keep eating (one more bite won’t hurt, it’s healthy food so you can eat more, you worked out today and so on).  I was shocked by how little food it would take to reach satisfied.  Even more alarming were the thoughts about wasting food.  It started to become really clear why I was overweight.  I literally overate at every meal.  I ate when I was not hungry.  I had snacks to avoid boredom or deal with my stress.  

I tell people all the time, if you want to lose weight you need to know what you are eating and what you are thinking.

Tell me how your “experiment” goes and what you learned from it.  Getting the data and analyzing it will be such an eye opener and from there,  you can start making changes.

I have room for a few more 1:1 clients if you are ready to start losing weight for the last time. Send me an email or DM on Social and I’ll give you all the deets.

xo.  Valerie

PS.  Are you in my close FB group?  Click below to join!

The Past

The Past

My clients want to go to the past.

“When I was thin….when I could do….When I could eat whatever I wanted…”

They romanticize the past and think that everything was so much better “back then”.

What I show them is that their past is what GOT them to where they are NOW…in an overweight body.

Do you really want to go back there? Do you really want to live how you did then now?

Because you will get the same result. Each and every time.

The past is where we learn lessons. 

We use the lessons of the past to make our future better.

What purpose does it serve to keep looking to the past? It just keeps where you are.

This is your primitive brain BTW. It wants you to stay the same. It’s easier that way.

Sure, at times you feel bad about your weight, but it just feels so much better to do what is familiar (aka habits)…like coming home from work and opening a bottle of wine while you cook dinner, or having cheese and crackers after the kids go to bed while you “relax” and watch TV.

Weight loss is hard for many reasons. You are trying to change your habits which is very uncomfortable for your brain. It doesn’t know what you are seeking is long term satisfaction of being at your goal weight. It just wants to feel good in the moment.

These are competing desires. 

On the one hand we have the desire to feel good, avoid pain/suffering, to do what is familiar.

On the other hand we have the desire to lose weight, feel comfortable in our body, sleep better, have less aches and pains, and improve our health.

These are the competing forces of your primitive brain vs your pre-frontal cortex.

If you want permeant weight loss, you are going to have to overcome your primitive desires.

This is not easy. 

You are deciding to feel discomfort on purpose.

This is how we get to the next version of who we are.

You can totally do hard things….I know this because you are in HEMS.

We do hard shit all the time.

We have to make our patients feel discomfort for their own good…think about starting an IV…yes, it is uncomfortable, but we need it to give them medicine that will help you.
If you are up for this weight loss journey, and I really hope you are, you are going to have to commit to feeling discomfort. 

You need to go through the discomfort to get the result you want. 

It’s part of the deal.

But, the good news is I am here to help you. Let me help you lose the extra weight for good.

Click the blue Book Now button below to book a Free 30 min Consult Call with me on a day and time that works best for you. On this call, I will show you how you got where you are and who your future self could be.

Xo. Valerie

PS. I fly full time, so my availability is limited. The sooner you sign up, the better!


I just want to eat like a “Normal” person.

If you are anything like me, you have said that many times in the face of weight loss.

Let’s stop and think about this.

What is normal?

Why do we just want to be normal?

Can’t we do better than “normal”?

Here is the truth about normal……

Normal in our country is obesity.

It is normal to overeat.

It is normal to drink alcohol all the time.

Its is normal to use food & booze as our only source of entertainment.

The reason we feel such pressure to “be normal” is because of our Primitive Brain.

Our primitive brain thinks it is dangerous to not fit in with the herd. 

What our brain does not know is that it is the year 2019 and nothing bad will happen if we don’t have beer at Happy Hour, or a cupcake at the Birthday Party.

Your brain will go to work with thoughts that will lead you to “be normal” and drink at Happy Hour or eat the Birthday cupcake.

Eating “normal” got you to where you are now…..overweight.

Maybe you want to re-read that last part.

Now ask yourself “do I really want to eat normal?” 


Simple math formula for you…

Eating normal = being overweight.

I do NOT want to be normal.

I do NOT want eat like a normal person. 

If you want to stop eating like a normal person, you are going to have to think and feel things you are not very good at, and that will be uncomfortable.

Being overweight is uncomfortable. 

Which do you choose?

If you want me to help you learn to eat in a way that is NOT NORMAL & does not result in an overweight body, click the blue button below.  This will take you to my schedule where you can book a Free 30 min consult call at a day and time that works best for you.  I will show you how different your life can be!

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


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


Urges are just suggestions

Urges are not emergencies.

We deal with real emergencies at work.

Someone not breathing is a real emergency.

Having an urge to eat that free food is not.

It may feel like it in your body.

Your brain will tell you you should for sure just eat it.

If you really want to lose weight, you need to become an expert at feeling an urge (to eat or drink something) and NOT answering it.

Just for fun….try this….

Can you feel that ITCH on your face? Your head?

DO NOT scratch it.

Just sit there. See what it feels like. How long does it last?

What happens when you don’t scratch it?

Nothing. That is what happens. Nothing.

Same with food and drink.

Nothing bad will happen if you have an urge to eat or drink something.

It’s just a suggestion.

Thank you, but no.

That is when the magic happens.

Each time you allow that urge and don’t answer it you are creating a new neural pathway.

And, each of those unanswered urges add up to your weight loss.

Now that is some math I can do it my head! LOL.

Start adding up all those unanswered urges today and get on your way to weight loss.

xo. Valerie

PS. If you want help learning how to deal with your Urges, On Duty and Off, I am here for you!.  Click the blue button below and set up a Free consult call with me.

Thought Errors

“I don’t want to think about what I’m eating all the time”

“It’s free” “I’m too tired” “Fu*k it” “I’m too busy right now”.

Do you hear yourself say any of this when you are trying to lose weight?

These are Thought Errors.

Thought Errors will prevent you from getting to your goal weight.

Your brain is just recycling the same (not helpful) thoughts over and over. It is efficient for your brain, and it LOVE efficiency.

If you want to lose weight, you are going to have to change up some of those thoughts on purpose.

Instead of thinking “just one bite won’t matter”…turn that thought around to “one bite DOES matter”.

“I DO have to think about what I’m eating if I want to lose weight”.

“That cookie may not cost me money, but it will cost me my goal weight”.

“I can still make good choices even when I’m tired”

Simple. Subtle shifts.

This is so important because our THOUGHTS causes our Feelings. Our FEELINGS drive our Actions. Our ACTIONS give us the Results in our life.

Go back and read those first thoughts…how do those thoughts make you feel?

Entitled? Frustrated? Justified?

Do you think those feeling will get you to not overeat? To not plan your food ahead of time? Or not eat just because it’s free?

We want to think thoughts that will make us feel in control, deliberate, determined, or encouraged.

If we change our thinking, we won’t need to relay on willpower. Willpower will not get you the results you want in your life.

So, when you show up in the ED after dropping of a patient and there are “Free” cookies in the break room which thought will you CHOOSE to think?

If a result you want in your life is to feel Confident and Comfortable in your Flight Suit and you have tired every weight loss plan out there, consider working with me!

I offer a different approach to weight loss specifically for Flight Paramedic and Nurses that I promise you have never heard before. That approach is what got me to lose over 50#.

Click the black Book Now button to sign up for a free consult call with me. Let’s get start NEXT WEEK.

PS. I work with clients who are NOT in HEMS too…if this is YOU, don’t be shy and click the black button!

Talk soon.