In case you haven't heard (because news travels fast in a small town) we moved! Yep, we did it all in 2 weeks. Recieved the notification, began searching for rentals, toured rentals, found a house, applied, got accepted, packed, loaded, unloaded, unpacked, & decorated for christmas. All of that, 2 Weeks! We are crazy good at this moving thing. I have moved 8 times in the past 10 years, 2 of them being across multiple states
What is difficult about moving? Honestly, everything! Your priorities shift. What was important before the move is now at the bottom of the list, but alas they are back at the top now that everything is in place and our new home is organized. This is life. Their are constant ups and downs or sharp turns to maneuver around. I have learned to accept them and try to make the best of the situations that might be thrown my way. Getting all pissed off usually ends in disaster and leaves me feeling more upset. You can manage it. Take a deep breathe, make a plan of action, and attack it. So what if somethings don't get done as you hoped. You will find away to get there as long as you stay focused on the end goal. I promise!
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Habits. We all have our own habits and have learned these habits during our lives. Something new may have been introduced to us and that new thing or behavior satisfied a craving, which made you feel good. When we continue to repeat this new learned behavior over and over it becomes a habit. By now, I am guessing that you have thought of a habit or two that you would like to change.
The real question is, “How do I change a negative habit to a healthier habit.” Being a personal trainer for over 8 years, I immediately think of many people who try every year to make a bunch of new habits all at once, also known as a New Year Resolution. There is a reason why people struggle with following through with a New Year resolution. Trying to change multiple areas of your life all at once is a lot of work, which is why you may succeed for a while but eventually it comes to a crashing halt. Then how? How does change happen? First things first, what habit would you like to change? Write out on paper a specific goal, then write a list of negative behaviors, and finally pick one of them that you would like to focus on changing. Let’s say that my negative habit is eating a sweet dessert after lunch and dinner. The overall goal may be to lose weight, but for now we will focus on the dessert. Now let’s try some new behaviors. You sit down to eat your lunch and afterwards you feel the urge for something sweet. Instead of your normal dessert, try putting a mint in your mouth and immediately get up and move away from where you were eating or go for a quick walk around the block. How did you feel after the new behavior? Did you still crave something sweet? If you felt satisfied with the new behavior continue to repeat this pattern every time you eat or as often as possible. If the newly implemented behavior still leaves you craving for sweet desserts, then try something else. Changing a habit is a learning experience. It takes time for your mind and body to adjust. Sometimes the process is quick and easy while other habits can be more challenging and take a longer commitment. Don’t give up after your first attempt. Find friends, co-workers, or family members that are also looking to make a change and provide each other with encouragement Now that the training studio is up and running I have taken a little more time for myself. Very Important! As I was getting ready for the second half of my work day yesterday, I took a moment to look in the mirror and really look/think about how my body, face, & hair has changed. Of course, at first glance I find the things that I dislike the most and begin to scrutinize the changes that have happened over the years of my adult life. They are not necessarily huge changes, pretty minor things really. I started to think about how these changes have happened. Looking beyond just aging. My brown spots that are beginning to show remind me of some great times outside by water with family and friends. Whether I was tubing on a lake, hanging by the pool with friends, or paddle boarding on a quiet lake in the mountains. I will gladly accept these spots because I have so many wonderful memories to go along with them. The risk of sun exposure is not going to keep me from living! My skin reminds me daily if I am taking care of myself. How well I am eating, how much I am exercising, and if I am staying hydrated. It all shows on my skin. Paying attention to these minor variations everyday guides me on a healthier path. I want to put my best face forward and if I am not taking care of myself, my skin is the first to tell me. Thank you body for reminding me daily!
My gray hairs. Their are more and more of them everyday. As a woman, I feel as though I should loath them, but I do not. They are wonderful part of becoming a wiser, stronger woman, not an old, weak lady. I love seeing younger women who have salt & pepper hair. To me they appear super confident and comfortable with their bodies and aging. This is my perception and someone else may see them differently. However, it does not matter what I think or anybody else because after all IT IS JUST HAIR!! My hair color, brown spots, and aging skin does not define my physical and mental ability. I choose to be a strong, confident, wise, healthy, gray-speckled haired lady!! I choose to not give in to the pressure of a society that encourages everyone to look 21 forever. I want to enjoy my life and a sun damage is not going to scare me. You can choose your own path. To scrutinize every line, scar, wrinkle, spot, blemish, gray hair, saggy skin OR embrace your marks and the experiences that have come along with them. What do you choose? To Scrutinize or Embrace? Moving is scary and thrilling at the same time. Tim, my hubby, and I wanted something different out of our crazy, busy city life in Saint Louis. Now don't get me wrong, I loved living in Saint Louis. The people were well, Midwesterners, warm, welcoming, and always willing to help you out. During the four years we lived there, I grew as a health/fitness professional, made tons of business connections, built strong friendships that will last forever, and ate some of the best food I have ever had in my entire life. It was a very hard decision seek other opportunities, let alone actually, move away from what became familiar and comforting, but we felt as though we wanted more than just successful careers. Also, why the heck not! Saint Louis Arch July 2011 - Our first Summer in Missouri Tim and I figured out that we wanted a better balance of our careers and outdoor recreational opportunities and so our job search began. We found what we were looking for in Northwestern Montana, at least we think we have found it. Once I started telling people I was going to be moving, the typical responses were: "Wow!" "Why Montana?" My personal favorite, "Have you seen Mountain Men?" I realized it sounded extreme to people who have lived in the city most of their lives, but I was happy with the decision we made and excited about new adventure. The Next Chapter of Life BeginsI have been in Libby, Montana since the beginning of June 2015. It has taken a little longer to get settled than I had planned on due to some unforeseen moving delays, but just this week Montana is starting to feel more like home. Prior to receiving our moving truck, Tim bought me the best birthday gift a girl could ask for, a stand up paddle board. I am pretty sure I spent the first month paddle boarding 3-4 times per week I still get pumped every time I go out on the water with my board. The lakes here are crystal clear, mountains are green, and the sky is well, BIG. The girls (our dogs, Katy & Madi) love to swim and hang out on the boards. I will post a picture of us on the board very soon. June 3, 2015 - My first night in Montana! It was 9pm and still this bright. Crazy! June 15, 2015 - Paddle boarding on Lake Koocanusa. We found this little cove with sandy beaches for the girls to swim and play fetch. Do you see the two black bodies in the water? I am already excited to write my next post and plan on posting at least one to two times a week. I look forward to sharing my life experiences and encouraging others to live a more healthy, stress-free life. Thoughts to PonderThink of where you want to go and what you desire out of your next chapter of life. Now, how are you going to get there? It may be a big challenge, but worth the effort.
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This is me, Liz. I am an, instructor, personal trainer, exercise physiologist, dog-mom, loving wife, little sister, coolest-aunt ever, and now blogger living in Libby, Montana.
Welcome to my blog! This blog follows my life and my interests in fitness, adventure, food, and healthy living. The Girls, Katy & Madi, and I. We have spent a lot of time together the past few years. I appreciate them for their quirks and how they love me unconditionally. They help me appreciate the small, simple things in life. Archives
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DiclaimerThis is a personal blog created and maintained by Liz Whalen. My blog posts document my life and sometimes highlight the food I eat and workouts I perform. I do not have professional medical training, nor am I a registered dietician. I am an ACE Certified Personal Trainer and ACSM Certified Exercise Physiologist, while the content you see on my blog aims to bring you along on my health & wellness journey. The published information may not be right for you and should not be viewed as guidelines in any way. Seek counsel from a medical doctor when looking to incorporate or change your physical activity and/or dietary habits.
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