A Healthy Mind And Body Will Lead To More Confidence

A Healthy Mind And Body Will Lead To More Confidence with Valerie Sinady

Knowing what it's like to be on the diet rollercoaster and understanding its effects on the body, Valerie Sinady decided to develop a program that helps people get off this hamster wheel and step into healthier bodies and minds.

Her professional experience as a Nurse Practitioner, Certified Personal Trainer and Certified Weight Management specialist gives her the solid foundation she needs to truly make a difference in people's lives. It is this desire to help others that has become the driving force behind her company, ValYou Wellness, and her life-changing approach and services.

www.valyouwellness.com

www.feedingfatty.com

Full Transcript Below

Roy - Feeding Fatty (00:03):

Hello, and welcome to another episode of feeding fatty. This is Roy I'm Terry. So we are the podcasts that are chronically in my journey through, uh, through wellness or to wellness, trying to get my, uh, you know, lose a little weight, eat healthier exercise more regularly, uh, get my glucose and blood pressures under control without needing medication. So that is our primary mission is just, um, you know, we thought it would be good. We know a lot of people struggle with these things. So I wanted to start this podcast just to, um, you know, try to show others what we're doing and see if we can help each other as a community from time to time. Of course, you know, we do have, uh, awesome guests and, uh, no different today. Valerie Sinady, she knows what it's like to be on the diet roller coaster and understanding its effects on the body.

Roy - Feeding Fatty (00:53):

Uh, Valerie decided to develop a program that helps people get off this hamster wheel and step into healthier bodies and minds, her professional experience as a nurse practitioner, certified personal trainer and certified weight management specialists gives her the solid foundation. She needs to truly make a difference in people's lives. It is this desire to help others that has become the driving force behind her company, Val you wellness, and that's V a L Y O U wellness and her life-changing approach and services. Terry - Feeding Fatty, thank you so much for taking time out of your day to be with us. We certainly do appreciate it. Yes.

Valerie (01:33):

Thank you. Absolutely.

Roy - Feeding Fatty (01:37):

So we have to, uh, we'll tell the funny story right off the front that, you know, Harry was reading down through your blogs and one thing, uh, Terry I'll let you tell the, that got, got us, our attention focused on Valerie.

Terry - Feeding Fatty (01:50):

Yes. It, it w it said the urination situation, and I was like, okay, well, I mean, I drink a lot of water, but I just, uh, yeah, I don't have so much strength down there anymore. And I have to go to the bathroom all the time, and I didn't know that it was a trainable thing. So,

Roy - Feeding Fatty (02:10):

So anyway, once we saw that and, uh, you know, water is, uh, we are both deficient in water and, uh, in the pre-show, we were just talking about Terry - Feeding Fatty and her dedication and commitment to drinking water. So anyway, that was what got us interested. And then, uh, just, uh, uh, Valerie’s credentials. Um, you know, there's a lot of people in the space, but I think that your education, uh, the nurse being a nurse practitioner, along with the, a certified personal trainer, and then the certified weights management, I think that just puts you in a little different stratosphere as far as, you know, the, uh, background education to be able to help people. So that's why we wanted to reach out and talk to you about some different things. And, um, anyway, just appreciate you taking time out of your day for us.

Terry - Feeding Fatty (03:00):

Yeah. So how did you, so tell us a little bit about, I mean, he just, he just talked about your background a little bit, but are you were an ER nurse, correct?

Valerie (03:17):

Correct. Correct. So it's kind of come full circle. I was in the health and fitness industry first. Um, so I've been in, I might be tongue a little bit at my age. I've been in the health and fitness industry for about 30 years now. So, yeah. Um, so that's where it started.

Terry - Feeding Fatty (03:36):

Wow. Because of your age, you must impressive. You must be younger than we are hazards of nursing. You started when you were eight years old.

Valerie (03:47):

Yeah. I started, I started, uh, not always involved in athletics, so I was in the health and fitness industry. And, um, there came a point where I started having a lot of, uh, people who were being sent into get fit from their healthcare providers. And I was kind of puzzled like, well, why aren't they sending you to us? Don't they know what to do. And that's when I started to realize that actually in a lot of medical training, there really is not a lot of information on nutrition, on health and fitness, um, preventative wellness. And, um, I really was just like, well, that doesn't really make a lot of sense to me. I think that you should be able to assist these people. And so I actually kind of switched gears and went back to school and became a nurse and a nurse practitioner, and then married all of these things together. Um, because I think that it really would be helpful for people that was my goal. Um, because most people do have chronic issues. A lot of people have chronic issues. And so I was hoping to marry those two things, to be able to truly help people get to their health and fitness goals.

Roy - Feeding Fatty (05:03):

Yeah. And I think it makes such a big difference besides just, uh, you know, a lot of the medical profession, you know, they don't want to just throw medicine at us instead of actually let's get to the root cause of, you know, why do you have high glute coasts levels? Or why do you have high blood pressure? Why are you overweight? Let's try to fix the underlying fundamentals instead of just, well, we got some medicine that we can give you. And I kinda, you know, my story's kind of that way went, uh, you know, found out that I was, uh, had high glucose and then I got the medicine and, you know, after a while you just think, why am I taking this? Why don't we fix, you know, what's going on, on the underlying issues there. So, yeah.

Valerie (05:44):

Right. Exactly. Yeah. And I think prevention part is missing for a lot of people.

Roy - Feeding Fatty (05:48):

Exactly. Yeah. And not to, uh, not to really, uh, you know, pile on to the medical professional, but it's funny that I had years ago, I'd gone to a very specific, uh, diabetic class, which was put on by some nurses and, uh, they were talking, you know, it was just like a two or three week, uh, you know, one Saturday cup, you know, maybe six or eight sessions. But anyway, that was basically their message is that, you know, unfortunately the, the doctors don't always have a lot of that in-depth information about those specific things. So instead of helping us with the fundamental problems, basically, you know, we're just treating the symptoms

Valerie (06:33):

Exactly. And don't get me wrong. I absolutely think that there are situations and reasons for people to be on, um, medications. Right. And there are times that that is necessary. Um, but there are also a lot of my style and behavioral things that can help conditions that can help minimize in a lot of cases, how much medication somebody may be on. Um, and so addressing those things is really sometimes the missing piece for a lot of people.

Roy - Feeding Fatty (07:04):

Right. Yeah. And I think the, uh, we've, you know, we talked previously about this and one of our talking points as of course, you know, dieting, and I think that, uh, you know, myself, there's people always suggest well or used to, you know, you could have the surgery and, um, you could do this, you can do that. But you know, if we don't change that behavior and the mindset, you know, for me, the biggest issue is just, you know, getting my mind wrapped around because I've had so many bad habits for so many years that it's hard to just change on a dime. But my concern is always that, you know, I need to be a whatever changes I'm able to make. I need to be able to live beyond that. So if you eat out of a, if you eat a box meal, you know, while you're losing weight, when, when you get to where you want to be, and it's time to quit eating out of a box, then you know, then where do you go from there? So,

Valerie (07:58):

Right. As I say, it's, it's a tough one. Um, people want to think about, you know, weight, loss surgery. Some people think that, Oh, you must be against it. And it's not that I'm against it. It's a tool. You still have to be able to make changes for the sustainable part of it. And you have to learn those habits. And you're right. A lot of it is a lot of it is mindset because in the long run of it, dieting doesn't work. Long-term right. It's a short term solution. Yeah.

Roy - Feeding Fatty (08:33):

Yeah. And so, uh, you know, like us, what we, we try to cut down the processed, uh, foods and yeah. You know, organic, well, we do look at calories. We try to look at the bigger picture is just, you know, and when you're eating more vegetables and more of the foods that seem to be better for you, it's like that whole calorie worry goes away because you're, you know, you're getting a lot of good stuff. And the other thing is you get, I think the other thing that concerned me that we weren't that up on, on dieting is, um, when you diet change and do something that's, uh, pretty extreme. It's all these micro nutrients that our body needs for different functions that you miss out on. And so, again, I know we're talking about a lot of things here at once, but that's why I'd like to get, you know, we, we got the, one of the apps so that we can be very cognizant that we are getting these micronutrients and we're not losing out. And the nice thing about the little app we use is if you, if you are deficient in one, you can just hover over it. And it'll actually tell you the foods to go to, which all typically tend to be green spinach.

Terry - Feeding Fatty (09:50):

I got to slide on me.

Roy - Feeding Fatty (09:53):

I haven't, I haven't rolled over one yet. And it says, go down to, uh, Brahms and get a double dip, uh, ice cream cone, anything like that.

Valerie (10:00):

It doesn't seem to be in there.

Terry - Feeding Fatty (10:04):

Yeah.

Roy - Feeding Fatty (10:05):

Um, you know, I think kind of talking about the dieting doesn't work, I think not only do we have to come off of that diet eventually, but we could be doing a lot of damage to our bodies in the process.

Valerie (10:17):

That's absolutely true. Um, a lot of people, it might seem a little bit contradictory to say, but there are a lot of people who are overweight, but under nourished. Exactly. And they just don't have the appropriate nutrients. Um, and the difficulty with that is, you know, your body's always trying to keep you alive and trying to get you to do the right things physiologically. Right. So when you're not getting the right nutrients, you aren't going to be hungry. You're your body wants you to get them in and kind of, it's going to prompt you to hopefully eat the right things. Um, so it's, it's trying to get the right food in, um, that really helps you manage your weight and manage your hunger. Okay.

Roy - Feeding Fatty (11:01):

Yeah. The other thing, and I'm going to let Terry talk about this more. She read one of the articles that you had. That it's huge for me because as you know, as we started this journey, or as I started it, I, I I've become much more aware of myself, my feelings, uh, not those feelings, but just whenever I feel,

Terry - Feeding Fatty (11:25):

Okay, this is a whole new show

Roy - Feeding Fatty (11:28):

When I feel hungry or, uh, tired. And so one thing I have noticed is that, uh, being tired, not getting enough sleep is a huge trigger for me. And so years ago I got into a bad habit of, you know, like an eight or nine o'clock at night. It'd be like, w you know, want to go get something to eat snack, and then, you know, go to go to bed with the full stomach, that full satisfied feeling. But, um, also it's like, you crave that for our, I do for the energy, because I'm like, I'm fixing to fall out if I don't have something and it's tired, or it's the war anyway, Terry, I'll let you talk about that article. Yeah.

Terry - Feeding Fatty (12:07):

Oh, well, I mean, Terry - Feeding Fatty needs to talk about it, but it was your last, your, uh, most recent, um, blog posts. The XYZ is of weight loss and how important sleep is, and the two hormones, um, the starvation hormone versus I I've read it all. You explain a little bit about that. You'll be much better than I am.

Valerie (12:33):

Well, this is the thing, you know, your body does a lot of things when you're asleep, you know, your body's always trying to keep you alive. So, you know, at night is the time when you're not doing all these things. So it can now take time away from digestion and slows your breathing down. So it doesn't need to use the energy for that, and they can bill. Um, but there are also these circadian rhythms, right? So we have certain hormones that come out at certain times of day. Um, and there's you say, the, the hunger hormone and the satiety hormone, um, and when you don't get enough sleep, your hunger hormone gets higher and your ability to feel full goes down. So you're not getting enough sleep, you're going to have cravings. And a lot of times those cravings are for high energy things, which translates to high sugar, highs that things, because your body's just like, give me energy now, you know, I I'm missing something. And the reality of this is what you're actually missing is sleep. Yep. There's the answer very important. We're in a society where sleep is something we don't do a lot of

Terry - Feeding Fatty (13:52):

Too many things to do. I mean, there's so much going on, you have to multitask and do all these things, right.

Roy - Feeding Fatty (13:57):

Yeah. And it seems to be the one thing that gets pushed out. And I think we could probably relate that a little bit to water as well, that we were talking about, because you do read a lot that, you know, we need water for our body, but also that, uh, sometimes it can mask being dehydrator, thirsty can mask itself as hunger. Is that correct?

Valerie (14:20):

That is correct. That is correct. And there's a couple of different theories about why that actually happens. Um, they still kind of research trying to flesh it out on whether, uh it's because in part, those signals come from the same part of the brain. And is there some crossover, um, where your body can't tell if it's actually thirsty or hungry and we tend to eat because we are not hydrated and we're not in the habit of drinking water. Um, and so our first instinct is usually to go to food as opposed to trying to drink some water. And sometimes you'll see, and you drink your water. And then you're like, Oh, okay. I wasn't so hungry after all. I feel just fine. And it really wouldn't be hydration. It was really a coffer for water or for hydration, as opposed to a call for food that your body is giving you. Right. Yeah.

Roy - Feeding Fatty (15:12):

So, uh, another, uh, thing that you had mentioned is, excuse me, taking the loss out of weight loss.

Valerie (15:21):

Absolutely. Absolutely. Weight loss tends to come because of the dieting industry. And it is an industry, right. It's an industry. So it is made to make money as most industries are. Right. Um, which in order to make money, you have to have repeat customers. Right? Right. So, uh, it is the dieting industry tells us to restrict food and restrict and restrict and restrict. And so when you're coming from a place of restriction, you feel very limited. You start to then think about what you're missing. I mean, if I tell you, you can't have a cupcake, what do you think about that's really what you start to zone in on? Right. Um, so I said, take the loss out of it. Think of it. Instead of thinking about what you can't have, think about all the things we can have. Let's focus on that. And really now in on those, because I don't believe that there are any foods that are off limits or bad foods. You can have everything that you want. It's a question of when you have it, how you have it to what degree, um, excess of anything is not good, but some is, is good. You know, you can have 80, 80% good and 20% is so that you can have fun and maintain your sense of control and not feel deprived because that probation is going to lead you to cravings and bingeing and all of that.

Roy - Feeding Fatty (16:53):

Yeah. And I think you bring up a good point about the, uh, the time of day that we eat. Certain things is, is important as well. I guess the, uh, I'll let you speak to this, but maybe if you need that, the carbs, eat them earlier in the day and try to start tapering them off the closer you get to evening, things like that.

Valerie (17:15):

Sure. Absolutely. Um, carbs are necessary. They are necessary. Uh, fat is necessary. Uh, protein is necessary. There is no macronutrient that your body does not need. Right? So you need all of it, but there is a question of how you're getting it in what the quality of the food is. And yes, also when you're having it. Yeah. If you're having something that is high carb, which is quite fast energy, if you're going to work out and have a heavy workout, that's a great day to have plenty of carbs that day. Right. Because you're going to need it and it's going to help you have a, even better workout if you're energetic, trying to work out when you're, who deprive or carbohydrate the cries. And if the quality is not going to be very good in terms of your physical activity either,

Terry - Feeding Fatty (18:06):

Right? Oh yeah. Timing. Yeah. Oh, go ahead. I'm sorry. No, you're fine. Go ahead. No, uh, yeah, I was going to say, you go and work out and then it's like, Oh, I'm so hungry. You're much hungrier after that seems like always.

Roy - Feeding Fatty (18:23):

Yeah. And it's just that, you know, trying to keep that balance. I used to have a note over my desk. I need to get that I needed to resurface it, but you know, it was drink your water. It was, uh, you know, exercise, you know, even just taking those short breaks and getting out and walking, not only is it good for your body, but also clears your head so you can, you know, I become, uh, I, I think much better after I go for a little 15 minute walk and just clear everything out and able to reset, but also, you know, getting the S the sleep and the breathing. And other thing that I have noticed is number one, I'm a very shallow breather, but whenever I get really involved in something or intense or focused, I tend to, you know, probably hold my breath a lot more. So there's a lot of things that we need to think about that we need to do all in conjunction before we get to the point of saying, uh, we need to restrict be restrictive on, you know, all this on our intake. Like you said, as long as we manage that, uh, we could probably have just about everything that's out there. Yeah.

Valerie (19:31):

I agree. Yeah. I agree. And I just wanted to bring out a point that you said was about like going for a little walk, which is great. And I, uh, like to emphasize to people that in terms of activity, your activity, doesn't have to be all at once, right? You don't have to do a 30 minute or 60 minute workout every time you do three, 10 minute walks. If, you know, research has proven that it is still helpful, even if you're doing it in blocks, because it adds up, you don't necessarily have to have huge blocks of time to kind of improve your health and improve your habits. Right.

Roy - Feeding Fatty (20:06):

Yeah. And I think for me, uh, uh, having that little walk after a meal has, seems to help me manage my glucose a lot better. Uh, you know, when I'm watching what I eat and just getting a little exercise seems to burn some of that excess off for me.

Terry - Feeding Fatty (20:25):

Yeah. Terry - Feeding Fatty, can you tell us about, uh, more about, uh, your company value wellness?

Valerie (20:34):

I'm sorry. Oh, I'm sorry.

Terry - Feeding Fatty (20:36):

Uh, can you tell us more about value wellness and, and, um, what is all involved in in your company?

Valerie (20:45):

Sure. Um, it is value Y O U wellness, um, because that is very much my approach. It's a customized approached, um, everybody's individual needs are different from their history, from what they're doing there, what they have done, what has worked for them, what is not as well as what their goals may be now. Um, not everybody's goal is necessarily to lean out and, you know, be, uh, uh, figure competitive lean or something like that. Some people it's just, okay, I want to get better control of my nutrition. I want to have a better relationship with food, and I want to know how to do that. I need to get more hydration. Um, I want to be a healthier either. So there's a lot of different goals that people may have. Um, and it's in discussion with my clients and kind of discovering what they're looking for, what their needs are, um, and figuring out a plan that is going to get them to their goal.

Valerie (21:52):

Um, sometimes people need more help depending on what they need. Some people will have longer times, um, because they have bigger goals and more extensive goals that they need to reach. Um, but cookie cutter programs just don't work because everybody is different and everybody's metabolism is different. Um, your lifestyle is different. So what I try to work with my clients is to try to make your lifestyle a healthier lifestyle, as opposed to living a healthy lifestyle, whatever that made may mean as far as society is concerned. Um, you know, if you'd like to watch football every week on Sunday and you do certain things, then we need to work a program. That's going to fit that in because it's a bad quality of life. Ultimately it's not just about a number on the scale, right?

Roy - Feeding Fatty (22:46):

Yeah. I love that. Yeah. And if we try to push again, not only with, uh, with limiting our intake or what we eat, but also if we try to overdo, it can just lead to burn out. And I know I've done that because, you know, I, I, I tend to try to spend too much time in the, you know, I get in there, you get all excited and want to do all of this stuff. And then, you know, two or three hours go by. And then at some point it's like, Oh, I just can't spend two or three hours. So, you know, trying to get a plan design for around your schedule where you can keep up with it and it doesn't just wear you down, obviously will make things much more sustainable going forward.

Valerie (23:30):

Right. Exactly. Cause that's what happens with the yo-yo dieting and the rollercoaster, because in the short term, a lot of people do get results on diets in the short term, but then life happens. And how do you adjust what you were doing to how your life actually is? And that's when everything starts to kind of go awry and it's like starting over again. Um, and so you just try to work from a place of where my clients are and try to fit things in that are sustainable and flexible things change. Yeah. My changes

Roy - Feeding Fatty (24:07):

Age and aging too. I mean, you, the older you get, the more important than nutrition is, I mean, you want to hang around and you want to have a good quality of life. So you need to make sure that when you laugh out loud, because you must have been reading my mind. Cause I was just thinking about the same thing there. I was like, no, I was just thinking about, you know, from the, uh, the exercise and the, the strength of our bodies, you know, always, I think if you get to a certain point in life that you start thinking about, you know, the aging and you see people that age, not so well. And so again, for me, you know, part of my motivation is like, I don't, you know, I don't want to be a burden on somebody in the aging process. I want to be able to be strong.

Roy - Feeding Fatty (24:53):

And, and so part of that means being healthy and, you know, making sure that we not only eat the right things at the right weight, taking care of ourselves nutritionally, but also having a stronger body. I think we, um, you know, one thing I've talked about before is you can, you can withstand some trauma if you, if your body is stronger, I guess, and you know, I take the, like a football player, you know, those guys get hit and knocked down and thrown down all the time. They pop right up and they keep moving. They may be a little sore tomorrow, but you know, if you were to take a normal person like me, that's out of shape. If I was to take one of those hits, I mean, it would be, it'd be over for me. So, you know, I think I kind of look at it that way, going through the aging process is the stronger and the healthier we can be. We probably give ourselves a better chance of aging. Well, too.

Valerie (25:45):

Absolutely. You know, the goals that most people have across the continuum of life changes, right? So, you know, when you're in your twenties, you know, clients are in their twenties and thirties, they may have very physical appearance oriented goals, right. As you get older, those things change. You know what, I'm even more concerned now about mobility and flexibility and longevity, and being able to, you know, go on vacation and do walking tours as opposed to, you know, not ending up in a wheelchair. And those are totally different goals. And that's why your approach that I have has to be so customized, right? Because people are at different stages in life. People have different concerns, people have different goals. Um, but it does ultimately it's about having the best quality of life wherever you are in that span because people are not afraid of getting old per se. I think people are afraid of getting older and not having a good quality of life at that age. Yeah,

Roy - Feeding Fatty (26:51):

Exactly. Exactly. Yeah. We can't stop the aging. We can't stop ourself from aging. I think we can just set ourself up to age better. You know, we don't want to outlive our, we don't want to outlive our health. You know, we, of course we don't outlive our usefulness, but we don't want outlive that health component either because it can be such a, a, a terrible place to be. Uh, one thing that you brought up that, uh, I have definitely noticed a lot more in the last few years, is that flexibility and stretching. So, uh, you know, I guess stretching also plays a major part in the, you know, the health of our body and is, should be a big, uh, component as much as our cardio and walking and weightlifting as well.

Valerie (27:39):

Sure, sure. It's often neglected by many people, even people who are very physically active, um, often kind of neglect the flexibility part. Um, but it is important because you can be very physically fit and as you start to age, you're still physically fit, but you can't bend over and tie your own shoes. Exactly. You know, so that, there's a quality of life piece that, you know, is involved with flexibility and mobility being able to get upstairs, come to me, um, lowering your chance, your risk of falls, all of that is important as we age. Yeah.

Roy - Feeding Fatty (28:15):

Yeah. And it's funny you say that we were a couple of weekends ago, we were out running around and I had to, I had a time I shoe in an awkward position and I like really strained my back. I kind of pulled a muscle and it, you know, we were laughing like, Oh my gosh, I threw my back out, tying my shoe. But I think that all comes back to the flexibility. And I just, I have to say, I don't do that enough and need to pay a lot more attention. I'm sure there, um, you know, a lot of great techniques that people can learn to do this in their house and, you know, probably just do it in a few minutes every day. Lots of virtual.

Valerie (28:51):

Absolutely. And it is something that you can improve on regardless of where you are. You can always improve on your flexibility and bit by bit. Um, so it is something that doesn't take a lot of time. I can have a huge payoff off in terms of quality of life. Yeah.

Roy - Feeding Fatty (29:07):

Yeah. Another thing I talk, I, I kind of excited about this, but, uh, I got me a, uh, recently I got me a T R X band and just put it here in the house now I can't, I didn't have the hive to put it up, you know? Yeah. I didn't have the hive to put it like that. Like I wanted, but I was able to tie it off to a beam and, you know, it's good for me. It doesn't replace me going to the gym and working out. But you know, what I do is during a day is, um, it makes me stop for a few minutes and go over. And not only just not be sitting at the desk in front of a computer, but you know, I just do a few little arm presses or exercise or pull ups, you know, a few different little routines on it, but it's really been beneficial.

Roy - Feeding Fatty (29:55):

And, uh, I feel like that's, it's helped me a lot because, you know, again, talking about like a little bit like we did earlier, you know, I, I tend to sit in my chair and get intense on why I'm doing either, if it's the podcasting or my, you know, regular job and, um, you know, hours and hours go by before we get up or four, I get up and move. And, you know, sometimes Terry comes over and gives me a little tap on the shoulder. Like, okay, it's time to just get up for a minute.

Roy - Feeding Fatty (30:27):

But, uh, you know, it's, it's a serious thing because the new messaging is that setting is the new smoking. And so I think giving ourself a reason to, you know, set an alarm to stand up, it's not only about our body, but another thing it's about our eyes that, um, you know, there's some, I think there's a 2020 rule that every 20 minutes you should take 20 seconds and focus 20 feet away or something like that. But, uh, you know, we need to give ourselves a good reason to just get up every hour or so during the day and not just sit here and be a zombies to our computer screens.

Valerie (31:09):

It's yeah, we it's, it's easy to fall down that rabbit hole. I think we all, especially now, I mean, we spend so much time in front of the screen during the pandemic don't have, as, you know, the opportunity to go places. Um, but yes, the TRX is awesome. The goal is always to try to move more and sit less. Um, but what I love about the TRX, actually, one of the things I like the most is the balanced perspective, um, because of the way you use it, you do use your core muscles. It does integrate a lot of balance work. Um, so good job, boy, that's a good thing

Roy - Feeding Fatty (31:47):

Now for people that don't understand, don't understand it, you use your own body weight, and you can probably explain it much better than me, but use your own body weight. And you can, you know, just like doing the pull-ups, you can adjust the angle of your body in order to increase or decrease resistance.

Valerie (32:06):

Exactly. Yeah, exactly. So it's a set of Holies essentially. Um, and you can do all kinds of different exercises on it, and basically as you angle your body, you get more or less leveraged. Um, and you're using your body weight, you're using your body weight. Yeah.

Roy - Feeding Fatty (32:23):

Yeah. And if you could tie it up to the ceiling higher, if you can get, you know, the right anchor to get that set up, you can actually do a lot with your legs. I've seen guys put their feet in there and do pushups or, uh, you know, turn around and do some kind of a set up in it. So anyway, it's a it's, I don't think it replaces for me. It doesn't replace the gym and needing to get out and do some more, uh, I guess more weight focus, lifting like that or the cardio part, but it is a good little tool to have them to make yourself get up.

Terry - Feeding Fatty (32:53):

I have not tried it yet. I'm a little afraid that I'm just going to go. I just need to do it, rip the bandaid off and go,

Valerie (33:02):

Just rip it off once you do it, it's also kind of fun, you know, just the, the flow of it. There's a piece of mindfulness. I think that comes into using it too, which is kind of a meditative aspect.

Terry - Feeding Fatty (33:15):

Oh yeah. And mindfulness, everybody can use a little more of that. A lot more of that. Okay.

Valerie (33:21):

True. True. Well,

Roy - Feeding Fatty (33:24):

We want to thank you so much for being a part of our program. And, um, before we get away, I want to ask you a couple of things. Number one. So what is a tool or a habit or ritual that you use in your daily life could be professional, personal, just something you do that adds a lot of value.

Valerie (33:46):

Now, Roy, you know what I'm going to say?

Valerie (33:50):

I'm going to tell you it's water. I carry my 32. Yeah. My 32 ounce bottle of water, wherever I go, so I can keep myself hydrated. Um, it's one of the simplest and most impactful habits, um, that you can have. And, um, you, you, you notice the difference. I mean, when you're hydrated, you have definitely noticed the difference. So I always recommend the Drupal. That's one thing that you can do for your health and is, uh, easy, um, and just have it with you all the time and you won't feel so, so much better for it.

Roy - Feeding Fatty (34:25):

Yeah. And the other part for me is, uh, substituting it for the carbonated drinks. Cause even though I don't drink the regular, the sugar water, still the carbonated drinks, uh, I just, I've begun to read a lot more about the negative effects of that and the, um, uh, artificial sweeteners. So, uh, trying to replace some of those with water, and I will ask you for any tips or tricks that you have, because I'm just not a water guy. I don't like water. It's hard. I've got a bottle here. That's probably been sitting on my desk for about two or three days. And

Valerie (35:06):

What are we going to do with, I try, We're going to work on it,

Terry - Feeding Fatty (35:12):

Opening his mouth and pouring it down his throat. I mean, my goodness we'll have to get a hose.

Roy - Feeding Fatty (35:21):

Are there any tips or tricks, you know, every now and then I buy the, uh, the packets that I can put in there. Crystal lights. Yeah. I'm not sure if that's, uh, doing more harm than good, but anyway, w what, what are some tips that we can do?

Valerie (35:36):

This is what I say, progress, not perfection, right? So if you are drinking, you know, more water and less carbonated beverage, and so you're going in the right direction, right? So then you start from there and you gradually do one better. So those packets, they're not necessarily all bad. Um, there are some, I do suggest that you go for ones that are more than just dehydrated fruit, um, that don't have the added sugar that don't have the added artificial sweeteners. And it's basically literally like dehydrated fruits. You can just add some citrus flavor to it. Um, another thing I do herbal teas, you know, do some herbal tea, put it in a pitcher, um, put it in the refrigerator if possible, put it in the refrigerator and keep it at eye level, take your gift. So there's some things that you have once in a while, put them down at the bottom so that when you see you open your fridge, you're going to be more tempted to get something that's right in front of you, as opposed to, if it's down there, you really have to think about like, do I really want this, that down on the bottom shelf?

Valerie (36:47):

Um, just simple things to kind of some of it sometimes, honestly, it's a little bit of just the mind trick. Yeah. Yeah. Um, of having something more accessible to you, you're going to be more likely to do it. It makes it easier for you to make a healthier choice,

Roy - Feeding Fatty (37:03):

Speak colluding. Cause I went in there the other day to look for a Coke and they are down on the bottom at the very back where you have to move everything. I love that there was a, there was a bottle of water that was setting right there on the top shelf, easy for me to reach in and grab. So

Valerie (37:20):

How about seltzer? Have you tried seltzer?

Terry - Feeding Fatty (37:23):

Uh, well, you know, well, no, I mean, it was like a flavored Korean, a cranberry one, but he doesn't like the, um, sparkling waters. Yeah.

Valerie (37:33):

Well, you know these things too, aren't you have to give your palate time to judge. Like if you've been having a lot of things that are, as you start to move away from processed foods, a lot of times people start to realize like, if you haven't had these things and then you go back and you taste something that you used to really, really like, and then you taste them. You're like, Oh my gosh, that is really too sweet. And sometimes it gives you giving you the palette some time to adjust. We'll get you to be able to make that transition a little bit easier.

Roy - Feeding Fatty (38:04):

Yeah. And the other thing I noticed, the kind of the other side of that is when I'm eating cleaner, like a carrot, you can really taste the sweetness in a carrot. It's not quite as good as a Snickers bar, but you do get a little bit, you do get a little bit of that. Uh, wow. This is a sweetness that I really didn't know. And I guess because we've, you know, drown our palette in so much other sugary foods that, uh, you just can't discern that, but it's interesting what you can start taste after you, uh, cut out some of these other foods. Yeah.

Valerie (38:41):

Very, very true. And it's what our bodies are used to too, is the thing that, you know, before all the processed foods came into play and all the added sugars, we were more accustomed and able to taste the sweetness, but, you know, processed foods are very concentrated sugar. And so over time, your body kind of gets tolerant to that need things that are sweeter and sweeter in order to be able to taste. Yeah.

Roy - Feeding Fatty (39:08):

Yep. Yep. And that's a good, that's another good point to make is that I guess, uh, w we shouldn't expect to make, uh, a fairly decent size change and, uh, uh, be effective in two or three days, just like with this taste. I mean, it may take a week or so a week or 10 days or two weeks to finally kind of clear your pallet to where you can actually start tasting more of the good foods that we eat. Yeah. Very true. Very true. All right, Valerie. Well, thank you so much for being with us. So before we go, why don't you tell people who, um, who is your customer, uh, what you can do for them? And then of course, how can they reach out and get ahold of you website?

Valerie (39:54):

So, um, my customer is the person who wants to improve their health, which may include losing body fat, losing weight, sometimes, maybe other things. Um, but once you have a customized approach where it is about sustainability, lifestyle changes, habit changes, whole foods. Um, I definitely not, uh, the approach of having a lot of supplements and pills and potions and things of that nature. Um, and everybody's plan is a little different, to be honest, I do speak with, uh, all of my clients beforehand, because you have to see if I can help. I can't help everybody. Um, sometimes I have to refer out. I have a very big, uh, referral base for those who may need services that I cannot provide. Um, but we do it kind of step wise approach, a lot of little changes that stick a lot of small changes that become habits over time and become big changes over time and are sustainable. And you can get me the value wellness.com. I should mention, let's see at valyouwellness.com.

Roy - Feeding Fatty (41:06):

Yeah, that's great. Yeah. And I think you bring up a good point. I hate to keep on going, but every time we, every time we have an exchange, I think of something else, but I think you bring up, you bring up a good point that if, um, if you reach out to somebody to help you, and they say, Hey, I helped Joe. So I can use that plan and help you. That is a definite red flag. EV everybody not only their goals are going to be, their bodies are different. Everything is different. So, you know, you need to have a customized plan that is developed just for you as an individual. Yeah,

Valerie (41:46):

Sure. I mean, look, looking for example, in your case, I mean, if you, if you have a, if I have a client who suffers from diabetes, their concerns and their plan is going to be different than somebody who does not, right. Yeah. What is diabetes or PCLs or hypothyroidism, like those things are actual conditions that change hormones and things like that. And that plan is not going to be the same for somebody else. Right. Um, so it, it really does need to be a customized approach depending on what that person's situation is and what they're trying to achieve. Yeah.

Roy - Feeding Fatty (42:21):

Yep. So if you're, if you reach out to a wellness professional, they're not asking you those questions, that should be a definite red flag that you may need to be a red flag. Yeah. Yeah. So you need to reach out to Valerie, let her, because we know that she will, uh, ask you all the right questions and, uh, with her w you know, I think you have such a unique background, uh, with your, um, you know, being the nurse practitioner with the certified trainer and the certified weight management that, uh, it's just a great combination. So y'all reach out to Valerie, uh, see how she can help you out. And that's going to do it for the blogs. Yes. Read the blogs.

Valerie (43:01):

Yes. Read the blog. Lots of information on the blog. They'll keep coming. So feel free to read those as well. Okay.

Roy - Feeding Fatty (43:07):

Terry calls me in after she reads them. Oh my gosh. You got to come hear about this one. So I read the whole thing. That's great. All right. Well, that's going to do it for another episode of feeding fatty. Uh, of course you can find us on all the major platforms, iTunes, Google, Stitcher, Spotify. You can also find us at www.feedingfatty.com and all social media, Facebook, Instagram, Twitter. And of course this, uh, once this episode goes live, the, uh, YouTube video will be up as well. So until next time I'm Roy I'm Terry. Thank you, Valerie. Appreciate it.

www.valyouwellness.com

www.feedingfatty.com