How to live Well in EMS

Wellness


I’m going to dive deep into Well Being and Wellness this week. Today, I’ll show you one way you can start living Well today.

What does Well Being mean?  According to the dictionary it means to be happy, healthy, or prosperous.  I don’t love that definition.  

Wellness is the quality or state of being in good health especially as an actively sought goal.  Again, not a big fan.

Happiness, and health don’t just happen magically.  They both require work. You can be happy and not well.  The two really are not related.  Wellness does not equal happiness.

But, what is this “Wellness” or state of “Well Being” that many of us are after and how do we get there?

For me, I’m looking to feel well in my body. Less aches and pains. Rested. Energized. Clear headed. Movement with ease. Less stress and overwhelm. Lab results in “normal” limits. Weight with in a range according to my height and age.

We don’t ever arrive at this “perfect” state either.  It will always be a work in progress.  There is no Wellness destination.  It is…and I cringe saying this…a “lifestyle”.  

Living a life of Wellness means you are actively living your life to be well.  In order to do that, you have to make a lot of decisions. Not all those decisions will feel fun and pleasurable either.  That is part of the deal.  

  • Why do we expect to feel well when we don’t eat well?  
  • Why do we expect to feel strong when we don’t actively work at getting stronger?  
  • Why do we expect to feel rested when we don’t actively work on improving our quantity and quality of sleep?

Because we want a well body to be easy and effortless. We receive messages all the time via media that suggests that it is.  

The real question is why don’t we do what what needs to be done to be well?

Your limbic brain. It’s default it to choose pleasure over pain. Comfort over discomfort. Habits over new desired habits.

Our limbic brain, or the Primitive Brain is our “auto pilot” brain. This the brain the drives most of us. Its goal is to seek pleasure, avoid pain and be efficient.  It can only think about the current moment. It wants the instant gratification right now.

The Pre Frontal Cortex is the part of our brain that can think about our future. It’s the planner. The cognitive thinker.  It is capable of delaying instant gratification for long term satisfaction.

If we are seeking to live a well life, we need to be living that life with our pre frontal cortex…NOT the primitive brain.

We have to stop expecting ourselves to make the best decision on auto pilot.  It’s not gonna happen. 

Your primitive brain will never just choose not to eat cookies.  It will always want the cookies. They will give us pleasure.

Living a life striving to be well, means we have to live intentionally.  Not on default.

We have to plan what we will eat ahead of time with our pre frontal cortex, not our primitive brain.

We have to schedule our workouts and do it, even when we don’t feel like doing it.

Remind yourself in those times of “not wanting to”, or “not feeling like it”, that you made that decision with your intention in mind. Don’t let your primitive brain run your life.  It just wants to sit on the couch, watch Netflix and eat snacks all day.

Tough love coming in hot….stop blaming your EMS life for your lack of Wellness.  

This was a huge struggle for me.  I was convinced that if I didn’t work in EMS, my health would be so much better.  I would not have gained so much weight.  It’s totally not true.  I have my same brain. No matter where I work.  Does our EMS life add a layer of complexity? Yes. But, it’s totally doable. It just requires more pre frontal planning. 

You can do this.  Despite your work schedule. You CAN be well and work EMS.

Wellness comes from intention and action.

xo.  Valerie
PS.  Have you joined my communities?
For EMS Well Being & Weight Loss click here.  
For ALL EMS WOMEN click HERE.

PPS. Never miss a message from me! I’m working on a ton of amazing stuff you are for sure not going to want to miss out on. I send about two emails per week. One really short one every Monday, and a slightly longer one later in the week! Sign up by clicking 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

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.

Weight Loss Formula

Here’s a weight loss formula you might not have learned!
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What you want most (weight loss) minus what you want now (cupcakes for example)= weight loss.
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What do you really want most?
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If the answer is Weight Loss, you have to be willing to not have something in this moment that you really want.
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This is not easy, and it is not what most people do.
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We live in a world of instant gratification. .
Our brain is very confused when we really want something and don’t have it.
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Tell your brain that we are giving up the temporary pleasure of cupcakes for the long term satisfaction of achieving our weight loss goal. .
You might feel disappointed for a little bit, and that’s ok.
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Seeing the number on the scale go down is totally worth it. I promise!
.
xo. Val
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PS.  I’d love for you to check out a FREE Video I created just for YOU!!  Click on the blue button below to watch it!

Knowledge

Knowledge

Everyone wants more knowledge. 

We believe that the solution to our problems lies somewhere in more information/learning/knowledge.
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Our brain loves to learn new things.
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The brain thinks it is useful to keep learning more.
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It feels like we are doing something productive when we are learning more about our problems.
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But learning more does not produce more action.
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We can learn all about snowboarding, but until we actually go snowboarding we will not learn how to do it.
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Learning about how to lose weight will not make us good at losing weight.
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We have to do things, change things, plan things to lose weight.
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Spend time trying and doing things that will bring you closer to your goal weight.
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I help people stop focusing on their problem and start taking action on the solution.
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What actions can you take today that will move you closer to your goal? Tell me in the comments!
.
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.