Appreciation

All EMS Women
We all what to feel appreciated in our jobs.
 
Let’s think about appreciation a bit different today…just for one day, then you can go back to the way you previously thought about it.
 
For today only….STOP outsourcing appreciation. As in, stop expecting others to tell you how great, valuable, smart, needed, and your overall amazingness at being a professional paramedic!
 
If you want to feel appreciation, you actually need to believe that you are all those things ☝🏻.
 
I can tell you all day that you are amazing and I think you are really smart and great at IV’s, but, if you don’t believe me…you won’t feel appreciated. 🤯🤯
 
You have two…yes, two assignments.
1. Believe in yourself.
2. Appreciate others. Tell other people (your co-workers) why you specifically appreciate them.
 
Don’t say “I appreciate you”…WTF does that even mean?? Tell them why. What is it about them that you appreciate??
 
Here are some examples of things you could say….
 
Jenny, I appreciate your sense of humor and hard work.
Kari, I appreciate your enthuasiam.
Kim, I appreicate your attention to detail.
Dave, I appreciate your calmness in the chaos.
 
The more detailed appreciation we put out in the world, the more that will come back to us!!
 
Make it a great weekend!!
 
💜 Valerie
 
PS. Have you joined the private, All EMS Women FB group? No? Go join RFN. Just click the button below, answer the membership questions and boom! You are in! It’s the best place on FB 😍
 
 

Stress in EMS part 1

Stress.  It’s all around us.  Those that work in EMS know this all too well.

Even though we experience a tremendous amount of stress, and I’m not just talking about the “easy” part, which in my opinion is taking care of the patient, but all the parts that make up our job…this all causes us stress.

Despite this stress, we keep showing up to work. We are high functioning people. 

But, I have a sneaking suspicion that how you are actually dealing with, or managing your stress is contributing to more stress.

I’m pretty familiar with this way of dealing with the stress for myself, and I get to see how my husband who is also a full time flight paramedic deals with it.

And, I see it all over social media.  We have been taught how to deal with our stress by watching others, and advertising.

After a hard day at work, I bet you have the thought “I could really use a drink”, or “I just need a snack to take the edge off”. 

Most of us deal with stress by drinking alcohol, eating snacks or comfort food, binge watching TV, gaming, social media, online shopping, or watching porn.

You might think, “What’s the big deal”, or “It works for me”.  This is a lie your brain in telling you so you’ll keep engaging in these false pleasures.  False pleasure have net negative consequences on the other side.  Weight gain, addiction, dependance, avoidance, distraction, and added stress.

This added stress disrupts our sleep, our emotional bandwidth, thoughts about ourselves, creates unbalanced hormones, lack of energy and so on.

But my friend, it’s not your fault.  It’s a sign that your brain is working perfectly.  Your brain (the primitive brain to be exact) is just trying to help you.  It wants you to survive. It drives you to seek pleasure at any cost to get away from the negative feelings (stress, overwhelm, fear).  All of the false pleasures do this very quickly. 

The primitive brain can’t see past the current moment it is in.  Most of us are living from our primitive brain.  We are reactionary (ah, hello…EMS! Totally reactionary medicine).  We do what we want in the moment and don’t think about the consequences on the other side.

There is a solution.  It takes practice and patience.

Awareness is a big part.  Learning techniques to process and work through the stress.  Recognize when we are using false pleasure and learn to question ourselves in those moments.

In the upcoming week, I’ll talk more about the solutions, but for now, I just want you to be aware of how you are using false pleasures in your life to manage your stress.

I’d love to hear from you.  Send me a DM or email.

Have a great 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.

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.

Negativity

Happy

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.

Shadows of Stress

AC shadow

Shadow of stress. That is what I see in this photo.⁠

The stress follows us, everywhere we go.⁠

It is always there.⁠

The stress of flight physiology on our bodies.⁠

Day after day.⁠

You might not realize how this is impacting your weight.⁠

But it is. ⁠

We learn about what flight physiology does to our patients, and we talk about how it can affect the pilots…but, do we stop and think about how this affects the patient care provider?⁠

No, because we are so focused on taking care of the patient that we completely ignore ourselves.⁠

Over time, this not paying attention to our own stressors of flight will negatively effect us.⁠

To build resiliency to the stressors of flight, we need to be proactive, no reactive.⁠

Hydrate. Set a timer if you have to. Especially since most of us a masking all day at work…you gotta get that water in your body.⁠

Sleep. Make this a priority and protect your sleep. ⁠

Get physical. Move your body. Workout. Run. Walk. Bike. Get that heart pumping. I hear people giving radio reports with masks on and they are totally short of breath…We need to build our endurance. ⁠

Eat nutritious, whole foods. Fat, Protein, Veg, Fruit, Whole Grains. Eat foods that make you FEEL amazing, not bogged down, heavy, and needing a nap after you eat.⁠

Practice deep breathing. Having the ability to suppress the sympathetic nervous system is key to reducing stress. Just 5 slow, deep breaths will lower your heart rate, and reduce cortisol levels. Do this…a lot. On your way to a call. During the call, while taking care of the patient, after the call, when you are checking your 390th email of the day….Get really good at it, so when you are feeling overwhelmed with stress, you know relief is just 5 deeps breaths away!⁠

You can do this. WE can do this.⁠

Much love and appreciation to you all.⁠

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.

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.

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.

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.

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.

These boots….

These boots…⁠

Duty boots are our foundation. ⁠

They carry us and support us on every call.⁠

Boots are strong and rugged on the outside. ⁠

They protect us.⁠

But, our boots can get worn down. ⁠

If we are in our boots more than we are out of our boots it will take a tool on them.⁠

We can extend the life of our boots by taking really good care of them.⁠

Would you take better care of your boots if you knew you only got one pair for your entire career?⁠

What would you do different from what you are doing now?⁠

No matter the circumstances you put those boots through, how they look is entirely up to you.⁠

Your boots are YOU.⁠

Do you see it??⁠

Taking impeccable care of ourselves is in our own hands.⁠

Self Care is not Selfish….it’s necessary.⁠

Go polish those boots on your next shift!!⁠

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.