Vibrant, Balanced Living

By: Heather Monthie PhD
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  • Summary

  • Welcome to the Vibrant, Balanced Living Podcast, where we empower women to reclaim their energy, strength, and confidence. Join us for inspiring conversations, expert wellness tips, and actionable strategies that will help you live your most vibrant, balanced life. Whether you’re looking to improve your fitness, manage stress, or embrace healthy habits, this podcast is your go-to resource for transformation and growth.
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Episodes
  • What If You Gave Yourself a Year? Embracing a Year-Long Journey of Transformation

    What If You Gave Yourself a Year? Embracing a Year-Long Journey of Transformation
    Sep 10 2024
    Links mentioned in this episode: 7 Days to Balanced Living https://www.heathermonthie.com/vblchallenge/ Secrets of Healthy Habits Workshop https://www.heathermonthie.com/workshop-description-the-secrets-to-building-healthy-habits/ The BALANCE Method for Healthy Living: https://www.heathermonthie.com/the-balance-method-a-simple-guide-to-a-healthy-lifestyle/ Have you ever wondered what you could achieve if you gave yourself an entire year? Not just a few weeks or months, but a full 12 months dedicated to growth, change, and transformation. This concept isn't just about setting goals; it's about making a commitment to yourself. It’s about seeing what's truly possible when you give yourself the time to grow. Today, I want to explore three simple areas that can inspire you to start your own year-long journey of transformation. https://youtu.be/AHeDh5GxZVI Understanding the Power of a Year I was inspired by a quote I think came from Bill Gates: "Most people overestimate what they can accomplish in a month, but they underestimate what they can accomplish in a decade." This idea resonated with me. We often set ambitious short-term goals, believing we can achieve dramatic changes in just a few weeks or months. But the reality is that true transformation takes time, strategy, and a long-term vision. Like many of you, I've had my own setbacks and challenges. I've been involved in health, fitness, and wellness since 1994 when I first joined a gym at age 17. Over the past 30 years, I've faced everything from minor setbacks to major injuries, including breaking my tibia and fibula. I assumed I'd bounce back in a few months, just like when I broke my femur at 16. But healing as a 45-year-old is different, and I realized that sometimes things take longer as we get older. So, in April 2024, I decided to focus on strength training again. I asked myself, "What if I gave myself a year? What could I accomplish in a year if I made a concerted effort to get back to myself?" Now, five months into this journey, I see significant physical changes and feel a profound difference in my energy levels and overall well-being. This would not have been possible with a short-term mindset. Why Commit to a Year? Many of us are bombarded with 7-day challenges, 30-day programs, or quick fixes that promise instant results. I have these on my website as well, but they are designed to help you start, not to complete your transformation. Real change takes time. Transformation is not a sprint but a marathon, and understanding this mindset shift is crucial. When I worked in education, whether at trade schools, community colleges, or universities, I often reminded students: "You’re going to get older anyway; you might as well be happy with where you are in your life." The same is true for any transformation—physical, mental, or spiritual. A year allows you to take small, consistent steps toward your goals, leading to significant results over time. Instead of focusing on what you can accomplish in a short period, ask yourself, "What kind of transformations can happen in a year?" For example, since April, I’ve been diligent about my workouts, focusing on weight training, yoga, and cardio to prepare for a Grand Canyon hike. I’ve noticed a shift in how I feel—physically and mentally. I feel stronger, more motivated, and eager to continue. Embrace the Journey, Not Just the Destination When we decide to improve ourselves, it’s easy to focus solely on the end goal. However, it’s equally important to enjoy the journey. We often don’t know what we don’t know, and timelines can be adjusted as we learn more. But the key is to embrace the process, not just the result. Reflect on the small, everyday moments. Each step forward, no matter how small, is progress. Celebrate those small wins! For example, I’ve noticed that I no longer need to take three or four steps to get going after sitting for a while. It’s a small win,
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    17 mins
  • Why Self-Care Isn’t Selfish: Reframing Your Mindset About Taking Time for You

    Why Self-Care Isn’t Selfish: Reframing Your Mindset About Taking Time for You
    Sep 6 2024
    Links mentioned in this episode: Free Goodies: https://www.heathermonthie.com/free/ Vibrant, Balanced Living Facebook Community: https://www.facebook.com/groups/1603581096525016 Vibrant, Balanced Living Youtube Channel: https://www.youtube.com/@heathermonthie Why Self-Care Isn’t Selfish: Reframing Your Mindset About Taking Time for You Welcome to the very first episode of the Vibrant, Balanced Living Podcast! I’m Heather, your host and creator of this space dedicated to helping women reclaim their health, energy, and confidence. If you're watching on YouTube, you might notice my little boy, Coal, making a cameo. So if you hear some playful noises in the background, that’s him! Today, we're diving into a topic that's close to my heart: why self-care isn’t selfish. As busy women, it’s all too easy to feel guilty about carving out time for ourselves, especially when so many people depend on us—our kids, partners, colleagues, or friends. But here’s the truth: prioritizing self-care is essential if you want to show up fully in all areas of your life. https://youtu.be/D9921Nn3vpc Why Self-Care Matters Picture this: You’re juggling professional responsibilities, personal obligations, and countless other tasks. Your plate is overflowing, yet you still want to be there for everyone else. It’s admirable, but without taking care of yourself first, you’ll eventually run on empty. Think of it like the age-old analogy of putting your oxygen mask on first during a flight—you can’t help others effectively if you’re not taking care of yourself. Taking care of yourself isn't about indulgence; it’s about replenishing your energy, reducing stress, and gaining the mental clarity needed to stay focused and calm under pressure. This is what leads to true productivity and a balanced life. The BALANCE Method: Building a Foundation for Self-Care I developed what I call the BALANCE Method, which consists of seven pillars designed to help you get back to the basics of healthy living. The idea isn’t to get bogged down in the minutiae or split hairs over every little detail (unless you're a professional athlete or managing a specific health condition). Instead, it’s about making simple, sustainable changes that lead to an exponential effect on your overall well-being. Here’s the reality: small, consistent actions compound over time. When you start making these little changes, you might wake up one day and think, “Wow, I feel really good!” And that’s exactly where you want to be. I've spent the last 30 years in the world of health and fitness, but it wasn’t until I started truly taking it seriously about 17 years ago that I understood the power of these basics. For instance, I used to hit the gym and follow it up with a cigarette in the parking lot—definitely not the healthiest approach! But I learned, I grew, and I started incorporating changes that laid a strong foundation for a balanced, vibrant life. Reframing Self-Care: It’s Essential, Not Selfish So, let’s talk about reframing your mindset around self-care. As busy women, we often feel guilty for taking time for ourselves. That guilt is normal, but it’s misplaced. Self-care is not a luxury; it’s a necessity. It helps you manage stress better, stay calm in chaotic situations, make better decisions, and manage your time more effectively. Think about it: something as simple as ensuring you drink enough water, get a good night's sleep, or move your body for 30 minutes each day can have a ripple effect across every area of your life. You'll start feeling more productive, stronger, healthier, and happier. And sure, not every day will be perfect, but overall, these habits will set you up for success. Practical Tips to Start Your Self-Care Journey Here’s the kicker: when you're thinking about incorporating self-care into your life, don’t try to boil the ocean. Start small. Choose one manageable thing you can do today.
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    16 mins
  • Taking a New Direction with this Podcast & Website

    Taking a New Direction with this Podcast & Website
    Aug 20 2024
    Dear Subscribers, I’m excited to share some significant changes with you about my website and podcast, and I wanted you to be the first to know. For a long time, this site has focused on cybersecurity and education, and it’s been an incredible journey. However, I am ready for a change. I’ve decided to take this website and podcast in a new direction that reflects a passion of mine that’s been growing for many, many years: health and wellness, specifically for women. I’ll be shifting my focus to topics that help women like me reclaim their energy, strength, and confidence through holistic wellness strategies. This will include content on fitness, nutrition, stress management, and personal development—all geared towards helping women live vibrant, balanced lives. What does this mean for you? If you’re interested in these new topics, I’m thrilled to have you stay on board! You don’t need to do anything; you’ll continue to receive updates and content that I hope will inspire and empower you. If this new direction isn’t for you, I completely understand. You can easily unsubscribe from the blog by clicking the "unsubscribe" link. I want to thank you for being a part of this community, whether you decide to stick around or not. Your support has meant the world to me, and I hope that this new chapter will resonate with many of you. I’m looking forward to this new journey and hope you’ll join me. Warm regards,Heather Monthie
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    5 mins
Exercise & Fitness Hygiene & Healthy Living Personal Success
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