Val Frederick Coaching

Join me in a journey of transformation with my Jumpstart Your Journey 5-day weight loss challenge. Using the very strategies that helped me shed 30 lbs and maintain my weight,

I'll guide you through effective, sustainable methods for a healthier lifestyle. This challenge covers everything from crafting quick, nutritious meals to making smarter eating choices, even when you're on the run. Learn to manage sugar cravings and find a real balance in your diet. If you're ready to leave behind yo-yo dieting and embrace lasting change, this is your start.

Begin your path to a healthier, happier you today!

Link is in the comments section to join this challenge.

Embarking on the journey of personal growth and transformation is an exhilarating adventure, one that I hold close to my heart. Today, I want to share with you something very personal and transformative: the Flourish & Thrive Method. This isn't just a method; it's a philosophy that has reshaped my approach to life and growth.

In our lives, we often find ourselves caught in the whirlwind of achieving, pushing, and constantly striving for more. The pressure to excel in every aspect can be overwhelming, leading us to forget the essence of our journey. The Flourish & Thrive Method taught me to embrace the process, to let go of the relentless pressures, and to understand that true growth comes from appreciating every moment of our journey.

This method isn't about mere survival; it's about learning to celebrate and savor each victory, no matter how small. It's about recognizing that each step forward, each challenge overcome, and each lesson learned is a part of a personal evolution.
Adopting this mindset has transformed my life. It has allowed me to enjoy the process, to appreciate the moments of struggle just as much as the moments of winning. It has taught me to laugh more and enjoy each day instead of struggling. So instead let’s celebrate the journey.

Let go of the pressures, let’s flourish and thrive, and celebrate every win along the way. Together, we can turn our journey into a celebration of growth and resilience.

In the journey of transformation, every step forward, no matter how small, is a victory worth celebrating. These small victories are the building blocks of major change, each one a testament to your commitment, resilience, and growth.

Recognizing and celebrating these moments boosts our confidence, fuels our motivation, and reminds us that progress, in any form, is still progress. It's these accomplishments that lead to our transformation, showing us how far we've come and how capable we truly are. So, let's take a moment to reflect on a recent achievement.

Share your small victories in the comments below, and let's create a wave of positivity and encouragement. Every step you've taken is a step towards the person you're becoming.

Let's celebrate every win together, and keep moving forward, one victory at a time.

Embarking on a transformation journey, especially in your 50s, isn't just about changing one aspect of your life; it's about embracing a holistic approach to wellness that nourishes your body, mind, and spirit. At the heart of this transformative adventure lies the fundamental principle of self-care—a practice that, unfortunately, many of us put on the back burner as we juggle life's demands.

Self-care isn't a luxury; it's a necessity for anyone looking to make meaningful changes in their life. It's the fuel that powers our journey of growth and self-discovery. For women in their 50s, self-care becomes even more critical as it's a time of significant transition—whether you're navigating the nuances of menopause, adjusting to empty nests, or exploring new passions and career paths.

Physical self-care is perhaps the most talked-about form, encompassing activities that help maintain physical health, such as exercise, nutrition, and rest. Simple practices like a daily walk, yoga, or dance classes can boost your energy levels and improve your overall health. It's about finding joy in movement and nourishing your body in a way that feels good to you.

Emotional self-care involves processing your emotions in a healthy way, seeking support when needed, and engaging in activities that bring you joy and relaxation. This could mean setting boundaries, pursuing hobbies that light you up, or spending quality time with loved ones.

Mental self-care focuses on maintaining a healthy mindset and reducing stress. Practices such as meditation, journaling, and mindfulness can help clear your mind, foster positivity, and improve your focus and clarity. These tools are invaluable for women in their 50s as they navigate the complexities of this vibrant stage of life.

Integrating self-care into your daily routine doesn’t have to be overwhelming. Start small, listen to your body, and choose activities that you genuinely enjoy. Remember, self-care is deeply personal, and there's no one-size-fits-all approach. The goal is to find practices that rejuvenate you and make them non-negotiable parts of your day.

As you continue on your journey of transformation, let self-care be the compass that guides you toward a life of balance, happiness, and fulfillment. After all, the most profound changes often begin with the simple act of putting yourself first. So, here's to embracing self-care in your 50s and beyond—because you're not just surviving; you're thriving.

Share your favorites in the comments below. Let's inspire each other with our self-care rituals!"

Navigating through moments of doubt can feel like wandering through a fog, where every step forward seems uncertain. It's natural to have these feelings, but amidst the haze, remember, you're not walking alone. I've got your back, girl.

We all encounter days when our inner critic tries to take the lead, filling your mind with questions and fears. However, it's crucial to remind yourself that these moments don't define your strength or your potential.

Think of this message as a nudge, a reminder that you possess an incredible inner strength, capable of pushing through barriers, bouncing back stronger, and reaching for the stars.
You're more than capable, and I'm here to cheer you on every step of the way.

So, if you ever find yourself questioning your path or if you're ready to take bold steps towards your dreams but need a little nudge, remember – I've got you, girl. And if you're ready to take action, send me a DM.

Together, we can make it happen.

Redefining Milestones: 50 is the Starting Line 🚀"

Remember when you were 25, and 50 seemed like a distant, almost ancient milestone? Well, guess what? Those years have brought us wisdom, resilience, and the courage to know it's never too late to embark on new adventures. It’s time to bust the myth that certain dreams have an expiration date.

Whether it's a career change, a fitness goal, or picking up a new hobby, let's embrace the journey with the spirit we've nurtured over the decades. Age isn't a barrier; it's a launchpad for the next chapter of your incredible journey. Show the world that growth, change, and happiness have no age limit. 🌟

Embark on a journey to self-confidence Whether it's acknowledging your feelings, challenging negative thoughts, or celebrating every small victory, these 5 essential steps will guide you toward realizing your full potential. Dive into a world where self-belief blossoms, supported by practical tips and a community that cheers for your success. Let's start this transformative journey together!

There is so much power in having a positive mindset. It's 80% what you eat, 20% activity and 100% how you think. DO NOT beat yourself up. Focus on what you can control and move forward one day at a time. Decide you are going to be successful and take the daily actions steps to move you towards your goal. Be KIND to yourself. Happy Sunday everyone.

Inner Radiance Formula - It's more than just positive thinking; it's about understanding your true potential, embracing your worth, and conquering self-doubt. Together, we unveil the limitless possibilities that lie within you.

Hey ladies!

Welcome to the starting line of something pretty epic – an adventure designed for the fabulous over-50s crew who are ready to level up. Why focus on your 50s? Because this is the decade where wisdom meets boldness, and frankly, it's where the fun really starts.

We're going to tackle this head-on, with a no-nonsense approach to overcoming self-doubt, igniting that inner spark, and finding a happy balance that still says yes to the good stuff (yes, including wine and chocolate).

Think of this as your arena for growth. Every day is an opportunity to experiment, to learn, and to thrive. From embracing your Inner Radiance to mastering the art of thriving effortlessly, and breaking up with diet culture for good, we've got a plan.

This isn't about transforming into someone new; it's about enhancing who you already are, tapping into your potential, and doing it with a bit of flair. So, lace up (metaphorically speaking) and let's dive into this journey with ambition and a touch of playfulness.

In the midst of celebrating your remarkable achievements and navigating the complexities of life, have you ever paused to reflect on the concept of Inner Radiance? This isn't just another buzzword. It's the essence of your being, the light that shines brightest when you're at your most confident, happy, and in harmony with your inner self.

Inner radiance is that unmistakable glow that emanates from within when you truly embrace who you are, unabashedly and unapologetically. It's what makes you uniquely you—beyond titles, roles, or societal expectations.

But here's a truth many of us face, especially as we reach new heights in our careers and personal lives: making ourselves a priority isn't always our first instinct. We've nurtured others, climbed ladders, and broken barriers, often placing our own needs and aspirations on the back burner.

So, how do we reclaim and cultivate this inner light? It begins with recognizing that self-care isn't selfish; it's essential. It's about giving yourself permission to pause, reflect, and engage in activities that replenish your soul and bring joy. Whether it's pursuing a long-forgotten hobby, investing in personal growth, or simply taking a moment to breathe and be present, every step you take is a stride towards illuminating your inner radiance.

Remember, your inner radiance is a testament to your resilience, your passion, and your depth. It's the spark that inspires not just yourself but everyone around you. So, let's embark on this journey together, nurturing our light, and stepping into a world where our inner glow guides our path

The Late Bloomer: A Lesson in Patience and Progress 🌸

Today, I want to share a personal story that's been on my mind—a lesson from My Christmas Cactus. 🌵

This little guy was supposed to bloom in November, and I took extra care, just like we do for our bodies—sunlight, water, and nutrients. But it didn't bloom as expected, and I was starting to lose hope. 😔
But today, it finally burst into beautiful, vibrant blossoms! 🌺 It got me thinking about our nutrition journey.

Sometimes, we set goals and want instant results. We change our diets and exercise routines, expecting immediate transformations. But just like My Cactus, progress in our health journeys can be slower than anticipated. 🐢

Stay patient and consistent, nurturing your body. Remember, like my cactus, you're making progress even when it's not immediately visible. 🌟

Keep going, stay committed, and one day, you'll see the vibrant blossoms of your health goals! 🌱💪
If you ever need help, I'm here for you. Let's continue this journey together! 💬

🍏💚

Gym hair don't care LOL, after workout refuel. Usually I put Greek yogart in my smoothie for extra protein and creaminess. Today I tried cottage cheese and it was really good. Half a cup frozen berries, quarter cup cottage cheese, 1 scoop Deasil vanilla protein powder, big handful of spinach, tbsp of h**p seeds and a bit of water. Was REALLY good. Kept me full until lunch. Give it a try and let me know what you think.

🚫 Conquering Failure: Overcoming the Fear of Never Succeeding in Weight Loss 🚫

🙅‍♂️ We've all been there - the daunting fear of failing to shed those extra pounds despite countless attempts. It's time to address the elephant in the room - the fear of never achieving the results we desire.

😔 Feelings of hopelessness can be overwhelming, but remember, you're not alone in this journey. Many have faced this challenge, and many have triumphed against all odds.

💪 It's important to recognize that failure is just a stepping stone on the path to success. Each setback is an opportunity to learn and grow stronger. Your journey might not always be smooth, but it's the resilience to keep going that truly matters.

✨ Embrace the power of small victories and non-scale wins. Celebrate your progress, no matter how minor it may seem. Every effort counts, and each step forward brings you closer to your goals.

🤗 Surround yourself with a supportive community that understands your struggles. Share your experiences, seek advice, and draw strength from those who've walked a similar path.

🌟 Remember, it's not about being perfect, it's about being persistent. The fear of failure may be real, but so is your potential for success. Keep pushing forward, and you'll surprise yourself with what you can achieve. 💪🌈

🎯 Don't Give Up on Your 2024 Goals - It's Time to Supercharge Your Weight Loss Journey! 💪
🤔 Struggling with your New Year's weight loss goals? You're not alone! 📅 It's been three weeks since we set our goals, and if you're feeling stuck or frustrated, there's still hope! 🌟
Introducing The Mind Body Equation Your Path to Lasting Weight Loss Success! 🎉
👩‍🔬 Expert Guidance
📋 Personalized Plans
🔒 Accountability
🏆 Proven Results
👥 Supportive Community
📅 Customized Approach
🕒 Convenient Options

Don't let the past three weeks discourage you! Instead, view them as a stepping stone toward your ultimate goal. 🚀 The Mind Body Equation provides the resources and support you need for a successful transformation.
Interested? Say “READY” in the comments or DM me to learn more! 💬
Let's make 2024 your year of health and happiness. 🌈💚

December 2016 marks the date I changed my life 🌟.
I said, "I'm ready," to an 8-week challenge at one of our local gyms 💪, and a transformation occurred. I began working out 🏋️‍♀️, eating right 🥗, and aligning my mindset 🧠. It was my time to shine ✨. For many years, I had been yo-yo dieting, putting myself last and always saying yes to others 👎. This led me to be 30 pounds overweight and deeply unhappy with myself for allowing it to happen.
When I started that challenge, I was determined to do something different. This time, I aimed to achieve the results I desired 💭. My driving force was my approaching 50th birthday 🎂 in November of that year. My goal was to be "Fabulous at 50" 🎉.
Through the challenge, I learned the importance of healthy eating 🍏 and exercise 🏃‍♀️, and I integrated what I had previously learned about mindset 🤔. This combination was magical 🌈. I was fabulous on my birthday and committed to living a healthy lifestyle 🌿.
Now, when I say my life changed, it wasn't just the body transformation. I also earned my coaching certificate 📜 and am now incredibly passionate about supporting other women on their transformative journeys ❤️‍🔥. In creating the "Mind Body Equation" 12-week program 📅, I utilized all the tools I've learned over the last 7 years. This program is phenomenal, offering all the tools you need to lose weight and keep it off ⚖️.
Fabulous at 50, 60, and 70 🌟. No more yo-yo dieting. It's about healthy habits for life 🍃.
This program is currently available for a 50% discount 🎊 until midnight on New Year's Eve 🕛.
Are you ready to say YES to yourself and make the changes you need? 🙌
Bonus: You can lose the weight you want without giving up wine 🍷 and chocolate 🍫.
So, if you are ready, type "ME" in the comments and let's start your transformation 🔥.

FABULOUS AT 50 IN 2024! 🌟 Lose 10 lbs without giving up wine 🍷 and chocolate 🍫.
Hey Fabulous Ladies! 💃
"It's been an exciting month 🎉, filled with fantastic moments 🌈. Just when you think it can't get any better, we're about to raise the bar even higher! 🚀
"This Sunday, The Mind Body Equation 12-week program, complete with a 50% off discount 💸, will come to a close.
"I am fully committed to all my clients ❤️. Your goals and satisfaction are my top priorities 🎯. I focus on providing personalized support and guidance 🤝, ensuring that your unique journey is both successful and fulfilling 🌟.
What’s new and fabulous:
• A 50% off discount 🛍️ available until Sunday, Dec 31st – amazing!
• A bonus one-on-one private session 👩‍🏫 to help you achieve the body you desire.
• A 36-page Nutrition Guide 📚 full of tips for your success!
But this is the last call 📣. After next Sunday, the opportunity vanishes 🌪️. I've made room in my holiday calendar just for you 📅. I can't wait to help you achieve your dreams 💭. That’s my commitment to you.
Here’s what you can expect when you Sign Up This Week:
• 50% off 💰 (Santa’s got nothing on us! 🎅)
• Personalized nutrition and mindset work 🍏🧠 to find the path that works just for you (because you're special and unique 💎).
I'm here to guide, motivate, and be the honest friend you need 🤗. I am dedicated to helping you achieve your goals with expertise and genuine care 🌷. Your success is my primary goal, and I am here to support you every step of the way 🛤️.
So, let’s dive in and start your journey towards the body you want at 50 – because why not? 💪
Here is your invitation to The Mind Body Equation 12-week program 💌. But don’t delay; this opportunity ends New Year's Eve at Midnight 🕛.
So, let’s do this! Lose 10 lbs without giving up wine and chocolate – are you ready? 🎉 If that idea excites you, just comment “READY” below 👇.
I’ve reserved extra spots especially for motivated go-getters like you, ready to get slimmer and stronger in 2024 💪!
Remember, no excuses, no extensions. This is it 🚫. After next Sunday, it's all wrapped up 🎁.
It's time to Aim for Amazing, ladies! 🌟
Val xo 💖

3 spots left of the 5 open for my first round of The Mind Body Equation. Who wants in ⬇️⬇️ ME or send me a DM

Hair is growing nicely.

Here's another inspiring success story. Leanne, a busy mom of three and an entrepreneur, initially joined my program after returning from a trip with her husband. During that vacation, she found it difficult to complete some of the hikes they had planned. Fast-forward a year, and she's now scaling mountains! I'm incredibly proud of her achievements.
Remember, it's not always about the number on the scale; sometimes it's about accomplishing goals you never thought possible.
Here is what Leanne had to say:
Val's program was a transformative experience for me. As a lifelong yo-yo dieter who's tried various programs, the game-changer here was Val's emphasis on mindset, encouraging us to explore our motivations for losing weight. A year ago, hiking in Austria was a struggle, but after succeeding with this program, I effortlessly conquered a mountain in BC. Val breaks down complex information into manageable modules, enabling me to develop sustainable healthy habits that now feel like second nature. Whether you're just starting out or have been on this journey for a while, Val's program provides invaluable resources and support—you won't be disappointed.

Navigating this dynamic and rewarding phase of our lives comes with its own set of challenges—especially when it comes to wellness. Between career milestones, family commitments, and personal aspirations, we often find ourselves asking, "Where does health fit into all this?"

That's exactly why I've crafted "The ABCs to Healthy Living," a comprehensive guide just for you. It delves deep into Mindset, Nutrition, and Fitness—three pillars essential to thriving in this transformative decade of our lives.
We all face obstacles when it comes to sustaining a healthy lifestyle? It might bet:

-The struggle to find time for regular physical activity?
-The challenge of consistently making nutritious food choices?
-The difficulty in maintaining a positive and resilient mindset?
- Or perhaps something else that's unique to you?

If you are ready to take your health journey to the next level say I’m Ready in the comments and I will send you a copy of "The ABCs to Healthy Living." It's the roadmap you've been waiting for!
Your best self is not a distant dream but a reachable reality, just a few wise choices
away. It’s time to be the healthiest and happiest versions of ourselves. 💖

Life in your 50s is an incredible chapter, filled with successes and life lessons. But it can also be a time when certain worries become harder to ignore.
⚠️ Whether it's subtle health reminders or quiet moments of self-doubt, many of us are navigating similar challenges. And guess what? You're not alone, and it's okay to acknowledge that life comes with its set of hurdles.
🔄 In this journey, we all have moments that push us to pause and reflect. And that's not a bad thing—it's an opportunity for growth, for change, and for community.
🤔 So, here's a question to ponder: What motivates you more to make a lifestyle change?
1. A Desire for Better Health
2. Boosting Self-Confidence
3. Setting an Example for Loved Ones
4. A Specific Life Event or Milestone
Feel free to share what drives you—your motivation could very well inspire someone else. 🌟

Imagine walking into a clothing store and feeling completely at ease, finding outfits that make you feel fabulous, not just because they fit but because YOU feel fit and fabulous. 🛍️👗

Clients who have joined my personalized nutrition program have experienced incredible transformations. Leveraging tailored coaching resources, expert advice, and a supportive community, they've realized outcomes that go beyond the ordinary. Not only have they redefined their relationship with food, but they've also discovered a newfound confidence that extends into their fashion choices!

👇 The Quote That Says It All:
"Shopping for clothes is finally a joy, not a chore. I can walk into any store and find something that not only fits but also makes me feel fabulous."
📈 How This Transformation Happened: We focus on holistic health; it's not just about losing weight but about gaining confidence, clarity, and a balanced relationship with food. With targeted nutrition plans and accountability, my client not only reached but also exceeded their goals!

🙏 Why This Matters: We all know the stress that comes with shopping for clothes when you're not feeling your best. This win is about more than fashion; it's about reclaiming joy and confidence in everyday activities. Like a newfound love for shopping.

❤️ You Could Be Next: If you relate to this story and want to turn your 'chores' into 'joys,' we're just a message away! Let's talk about how our program can work for you.
DM me to start your journey 💌.