Now more than ever…

Diagram of being well in EMS

Now, more than ever we need to focus on our Wellness.

So many of us are on the front lines taking care of the ill and injured.

I’m not here to tell you how to best take care of these patients, I know you know how to do that.

I want to encourage you to take the best care of yourself during this pandemic…so that you are well.

So you can show up to work and take care of patient.

So you can come home and take care of your family.

So you can offer support to your community if needed.

But, it first starts with you.

Sleep. Make sleep a priority and protect it.

Stress. You need to reduce it. Deep breathing. Meditation. Exercise. Sleep. Humor. Music.

Eat nutritious food. Save the processed and packed stuff for the apocalypse. Only eat when you are hungry. Stop eating when you feel satisfied.

Drink more water.

Move your body. Go for a 15 min walk outside.

Manage your thoughts.

Focus on the solutions not the problems.

Be Well out there my friends.

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.

I Can’t

Can't lives on Won't street

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

C h a n g e

Do you have the courage to change?
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Yes, you need courage to change when you want to lose weight.
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You need to have the courage to say “No Thank You” to the pizza everyone else is eating while you eat your leftovers!
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It will take courage to put on those workout clothes and try that hot yoga class.
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It will take courage to make changes in your life. Some people won’t like what you are doing. It’s ok. It’s not their journey. .
If you have the courage to lose weight, imagine what else could be possible!
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XO. Valerie
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PS. Want to watch a Free video training I did just for those of us in EMS?  Click the blue button below to watch it!

S L E E P

Ahhhh S L E E P….🥱
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I see you, 🙄 over there.
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Trust me, I’ve heard all the excuses.
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Just because you are a medic who works rotating shifts, does not mean you cant can’t get adequate sleep!
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You heard me.
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Don’t believe the lie your brain 🧠 is telling you!
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You CAN get the necessary sleep you need!
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YOU, yes…YOU need to make YOUR sleep a priority and you need to protect it.
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Why should you go to all this work to get more sleep? Besides feeling less tired and fatigued??
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Your Health & Well-Being depend on it!
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PX: high blood pressure, cardiovascular disease, type 2 Diabetes, Obesity, and hormone imbalances (insulin resistance, hypothyroidism) and weight gain.
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Yep, chronic lack of sleep can cause that stuff! Looks familiar doesn’t it (the majority of our patients!!).
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It’s time to take sleep seriously.
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Just because you are in EMS (or, for my ladies out there.. Perimenopausal/menopausal) does not mean you can’t get more restorative, restful Sleep!!

Grab a copy of the ABC’s of Weight Loss for EMS free training video by clicking the blue button below.

xo. Valerie

Knowledge

Knowledge

Everyone wants more knowledge.
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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!
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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.

Everyone Needs a Life Coach…here’s why * Video*

Do you need a Life Coach?

I just heard the greatest quote….“We used to think cell phones were optional, now, we can’t imagine our lives with out them.  The same goes for Life Coaching.  Everyone needs one, you need to find one that resonates with you”

EMS….we especially need a Life Coach!  

What we see and experience is not normal.  

Our Schedule is not normal.

Our Sleep is not normal.

The Problem is we believe that the cause of our suffering is the job.  

The job is not causing your suffering. 

The job is a Circumstance.  Circumstances are neutral.  Not good.  Not bad.

What causes our suffering is our Thoughts about the job.  

I help people become aware of their thoughts.  Think about their thoughts, and decide if they want to keep those thoughts.

When our job is the villain, we are the victim and we feel helpless.

If you want to feel better about your job, find a Life Coach.

Coaching is an affordable investment in your Well-Beling.  

Why wait to feel better?

xo.  Valerie-Life & Weight Loss Coach for EMS/HEMS

S/P T-day

Did you say F-it yesterday and eat all the things?  Snacked?  Boozed it up? Overstuffed yourself? Ate a mouthful of whip cream?  

I may or may not have done some of those things!  

You might be wondering what you do the day after an epic day of overeating and overdrinking.

If you are, then you are in the right place.

Let me start out by telling you what NOT to do.

  • Criticize yourself 
  • Ruminate over it
  • Tell yourself you will never do that again
  • Start over December 1 or worse, Jan 1
  • Quit on yourself
  • Give up on yourself
  • Believe you are a failure
  • Do a 48hr fast
  • Juice Detox
  • Drink meal replacement shakes
  • Eat bars for every meal
  • Hate yourself for giving in 

Have you tried any of those things in the past?  I know I sure have.  Did it work? Not so much.

We cannot hate ourselves thin.  YOU CANNOT HATE YOUR SELF THIN.  Did you hear me?  I want you to really know that.  Tell it to yourself over and over again.  “I cannot hate myself thin”.

Here’s what you CAN do the day after overeating/overdrinking…this applies to bingeing  as well.

  • Be kind to yourself
  • Get curious…..ask yourself why you overate (in a nice voice, like the way you’d talk to a peds patient).  What feelings/emotions were you trying to avoid or enhance?
  • Stop striving for perfection….it’s not a reality 
  • Let it go. Don’t think about it again
  • Keep looking and moving forward 
  • Never give up. Even when you F it up
  • Make the best, next decision
  • Do a Thought DownLoad (aka journal)
  • Write down your goal and why you want it
  • Write down everything that is in your way of reaching your goal 
  • Come up with strategies to overcome what is in your way 
  • Follow the Weight Loss Basics 
  • Work with an Expert Life and Weight Loss Coach (that’s me!)

Stop trying to punish yourself with BS weight loss tactics (like juice fasts, bars and shakes). And, stop wasting your precious time and money on the diet industry.  Trust me, they don’t want you to be successful.  They want you to depend on them and their products.  

I want to teach you how to lose weight like you will live it the rest of your life.  Not for the next 30 days.  

If you are tired of being overweight, and all the BS it’s time for us to talk.  Give yourself the gift of a thinner body for 2020.  Click below to set up a phone call with me.  It’s free and only 30 min of your time.  

Be Safe out there.

Valerie

PS.  Did you see my FB Live from last week?  You can catch the Replay Here.  This is an edited version.  😜