Heather Monthie Podcast
Episodes
The 7 Non-Negotiables for a High-Performance Body After 40
30 Apr 2026
Contributed by Lukas
There comes a point, sometime after 40, when you start noticing a subtle shift in the cultural narrative. The jokes about metabolism slowing down. The...
What Yoga Does (and Doesn’t) Do for You After 40
27 Apr 2026
Contributed by Lukas
If you are over 40 and practicing yoga consistently, you are doing something deeply valuable for your body. You are maintaining mobility, preserving b...
The Truth About Getting Fit After 40 (No One Says This)
02 Mar 2026
Contributed by Lukas
Fitness After 40: The Rules Have Changed (How to Lose Weight Without Extreme Diets) 👉Join OPERATION FIT AF Monthly Membership https://www.operation...
How to Stay on Track With Your Nutrition While Traveling Over 40
20 Feb 2026
Contributed by Lukas
If you’re over 40 and working hard to stay consistent with your fitness, nutrition, or wellness plan, traveling can feel like a major disruption. Wh...
Integrating Strength Training and Yoga into Your Wellness Routine
12 Feb 2026
Contributed by Lukas
Heather shares strategies for integrating weightlifting and yoga into a balanced weekly schedule without feeling overwhelmed. She provides specific ex...
Strength Training Over 40 (Beginner Weightlifting Guide)
01 Feb 2026
Contributed by Lukas
If you’re over 40 and ready to start strength training but don’t know where to begin, this video is for you! Join Heather as she walks you...
This Is Why You Keep “Getting Ready” but Never Starting
27 Jan 2026
Contributed by Lukas
Stop Preparing and Start Moving: How to Break Free from the ‘Getting Ready’ Trap Heather addresses the common issue of feeling stuck in th...
365 Day Body Transformation Challenge Explained (Is This for You?) : Operation Fit AF Info Session
20 Jan 2026
Contributed by Lukas
Operation Fit AF: 365 Days Body Transformation Challenge Explained Heather introduces the Operation Fit AF 365 Days Body Transformation Challenge, des...
From 60lbs Overweight to Bodybuilding Stage: Heather’s Transformation
25 Nov 2025
Contributed by Lukas
www.OPERATIONFITAF.com Heather's Journey: Losing 60 Pounds at 48 and Prepping for Bodybuilding Heather shares her inspiring journey of losing 60...
STRONGBODY75: What If You Gave Yourself a Year?
06 Oct 2025
Contributed by Lukas
If you’ve ever looked in the mirror and barely recognized the person staring back at you, this post is for you. Hi, I’m Heather Monthie, and I ...
Wheel Pose Q&A: Learn, Prep, Progress for Us Over 40
12 Sep 2025
Contributed by Lukas
Let’s talk Wheel Pose. In yoga, it’s one of those poses that everyone sees and thinks: “Wow, that looks amazing… but also terrifying.” And h...
Is It Too Late to Start Yoga?
21 Aug 2025
Contributed by Lukas
Have you ever wondered, “Is it too late to start yoga?” Maybe you’ve thought: I’m too old to start. I don’t have a background in danc...
How To Use Yoga Props:
17 Aug 2025
Contributed by Lukas
Uses, Tips, and a Starter Kit for Your Home Practice When you first step into a yoga class or start practicing at home, it can feel overwhelming to...
7 Most Common Questions About Starting Yoga After 40 (No Flexibility Required!)
10 Jul 2025
Contributed by Lukas
Links to things mentioned in this episode: 💜 Join the Yoga By Heather Facebook Community: https://www.facebook.com/groups/1603581096525016 6...
Why High Performers Need More Yoga (Not More Hustle)
19 Jun 2025
Contributed by Lukas
If you're a high-achieving, type-A, get-stuff-done kind of human... let me guess: you're tired. But not the kind of tired a nap can fix. It's that "my...
What If You Gave Yourself a Year? (Introducing Operation Fit AF)
14 Jun 2025
Contributed by Lukas
I want to pose a simple question that could change everything: What if you gave yourself a year? Not a week. Not a month. But one full year to f...
Cork vs Foam Yoga Block: The Best Support for Your Yoga Practice Over 40 (& your joints!)
27 May 2025
Contributed by Lukas
The Best Choice for Your Yoga Practice Over 40 Wondering whether to choose a cork vs foam yoga block? In this episode, I compare the Manduka cork y...
Will Yoga Help You Lose Weight? Yes… But Not How You Think
19 May 2025
Contributed by Lukas
Let’s just get straight to it: If you’re wondering, “Will yoga help you lose weight?” the honest answer is… kind of. Not in the way a boo...
20 Min Yoga Nidra: The Deep Rest Practice Your Nervous System Has Been Craving
18 May 2025
Contributed by Lukas
Grounded Presence & Deep Restoration: Yoga Nidra [20 min] Ever feel like your body is exhausted, your mind won’t shut off, and your stress levels...
Small Moves, Big Results: The Power of Consistent, Intentional Action [Healthy Mindset Reset]
14 May 2025
Contributed by Lukas
Focusing on small, consistent actions, Heather shares how these can lead to significant physical, mental, and emotional improvements. She discusses co...
Why Yoga Might Be the Leadership Training We’ve Been Missing
14 May 2025
Contributed by Lukas
We’re asking a lot from our leaders right now. They’re navigating relentless change, managing uncertainty, making difficult decisions, and tryi...
Move with Purpose: Why Mindless Action Is Draining Your Energy [Healthy Mindset Reset]
06 May 2025
Contributed by Lukas
Harnessing Intentional Movement for Energy and Purpose In this episode of 'Strong Body, Strong Mind, Balanced Life,' Heather Monthie introduces the...
Inner Strength Is Built in the Quiet Moments [Healthy Mindset Reset]
30 Apr 2025
Contributed by Lukas
👣 Your Yoga Kickstart: A Guide to Build a Stronger, More Confident, Healthier You https://yogakickstart.sorellawellness.co/ 👣 Take a Zoom Y...
High Protein Diet for Women Over 40 | How to Meal Plan Without Losing Your Mind
28 Apr 2025
Contributed by Lukas
High Protein Diet for Women Over 40 | How to Meal Plan Without Losing Your Mind 🥗 High Protein Diet for Women Over 40: How to Meal Plan Withou...
How Yoga Philosophy Helped Me Create High Performance Habits That Stick for a Healthy Lifestyle
26 Apr 2025
Contributed by Lukas
If you've ever felt like traditional goal-setting and hustle culture left you drained instead of empowered, you're not alone. For years, I chased b...
The Power of No — Boundaries as a Form of Strength [Healthy Mindset Reset]
24 Apr 2025
Contributed by Lukas
The Power of Saying No: A Healthy Mindset Reset In this episode of the Strong Body, Strong Mind, Balanced Life Podcast, Heather explores the often ...
What Yoga Taught Me About Fat Loss No Nutrition Plan Ever Did | Yoga for Weight Loss Women
21 Apr 2025
Contributed by Lukas
I want to share something that no nutrition plan, no macro tracker, and no structured workout plan ever fully taught me… but yoga did. Now, this ...
How to Get in Shape Over 40 When You Feel Off Track
17 Apr 2025
Contributed by Lukas
If you’re over 40 and feel like you’ve gotten off track with your workouts, nutrition, or just taking care of yourself, I want you to know: you ar...
It’s Not You, It’s the Plan: Why Fitness Over 40 Feels So Hard (and What to Do Instead)
16 Apr 2025
Contributed by Lukas
It’s Not You, It’s the Plan: Why Fitness Over 40 Feels So Hard (and What to Do Instead) If you’re over 35, 40, 45 (or somewhere in that ra...
Calm as a Performance Tool: Strategies for High-Level Functioning [Healthy Mindset Reset]
16 Apr 2025
Contributed by Lukas
Feel Like You Again: Nutrition & Wellness Guide Rooted in Yoga Philosophy https://nutrition.sorellawellness.co/ Take a Zoom Yoga class with me! htt...
Why You Keep Starting Over (and How to Stop for Good)
16 Apr 2025
Contributed by Lukas
Have you ever found yourself saying, “This is the week I’m really going to stick to it”? Monday comes and you’re all in, meal plan, workou...
Yoga for Weight Loss Over 40: Nutrition for Fat Loss Over 40
15 Apr 2025
Contributed by Lukas
How to Get Back to Yourself: Yoga-Inspired Nutrition for Fat Loss Over 40 Have you ever looked in the mirror and thought, “I don’t even recogni...
Finding Strength in Stillness – The Power of Observation Over Reaction [Healthy Mindset Reset]
09 Apr 2025
Contributed by Lukas
Finding Strength in Stillness: The Power of Observation Over Reaction In this episode of Healthy Mindset Reset, host Heather Monthie guides listene...
Strength in Stillness: The Discipline of Doing Less [Healthy Mindset Reset]
02 Apr 2025
Contributed by Lukas
In this episode of Strong Body, Strong Mind, Balanced Life, Heather Monthie discusses the theme of 'Finding Strength and Stillness' for April 2025. Sh...
Overcoming Doubt and Building a Strong Body and Mind for the Long Term [Healthy Mindset Reset]
26 Mar 2025
Contributed by Lukas
In this episode of the Strong Body, Strong Mind, Balanced Life Podcast, Heather Monthie introduces the Healthy Mindset Reset series designed for women...
Fuel Your Strength: How to Eat for Strength and Hormonal Balance for Women Over 40
12 Mar 2025
Contributed by Lukas
If you’ve been feeling tired, struggling to build strength, or noticing that your usual workouts aren’t delivering the same results they used to—...
Cultivating Self-Discipline Through Reflection (Tapas) – Healthy Mindset Meditation & Motivation
05 Feb 2025
Contributed by Lukas
Welcome to a transformative journey of cultivating a healthy mindset, with a focus on self-discipline, through meditation and motivation. Today we exp...
Building a Resilient Mindset: Your Path to Wellness Success [free workshop]
28 Jan 2025
Contributed by Lukas
Achieving wellness is often as much about having the right mindset as it is about the practical steps we take. At the core of wellness lies mental res...
Embracing Acceptance: A Journey Through Guided Meditation to Chill The F Out
24 Jan 2025
Contributed by Lukas
In today's fast-paced world, finding moments of stillness and acceptance can often feel like a luxury. Yet, embracing acceptance is crucial to our men...
Find Your Calm in Just 4 Minutes with Dirgha Breathing
08 Jan 2025
Contributed by Lukas
In the hustle and bustle of everyday life, finding moments of calm can seem like a luxury we can't afford. However, what if I told you that you could ...
What You Need to Start Yoga and How to Add It to Your Weekly Workout Routine
23 Dec 2024
Contributed by Lukas
Are you ready to take your fitness and recovery to the next level by adding yoga to your workout routine? Whether you're a CrossFit enthusiast, triath...
5 Reasons Yoga is the Missing Link in Your Fitness Routine
19 Nov 2024
Contributed by Lukas
Whether you're a runner, weightlifter, triathlete, or everyday athlete passionate about your sport, there's one element of fitness you might be overlo...
Get STRONGER with Simple Strength Training for Women! – Introduction to Strength Training
22 Oct 2024
Contributed by Lukas
Strength training is an incredibly empowering journey for women at any stage of life, and I’m here to guide you through it! Whether you’re over 30...
What Yoga to Do for Weight Loss – Reduce Stress and Shed Pounds
09 Oct 2024
Contributed by Lukas
You’ve probably thought, “Yoga for weight loss? Isn’t that just a lot of stretching and chilling out?” Well, spoiler alert: yoga can absolutel...
How to Lose 10 Pounds in 2 Months – My Step by Step Process | Weight Loss Over 40 Advice
04 Oct 2024
Contributed by Lukas
In this episode, I share my personal journey of losing 10 pounds in two months by adopting a realistic and sustainable approach. I discuss common chal...
Busy Women’s Fitness Tips That Actually Work: Your Journey Begins
23 Sep 2024
Contributed by Lukas
The Start of Your Wellness Journey Nutrition & Meal Planning Guide for Busy Women: https://www.heathermonthie.com/nutrition-and-meal-planning-guide...
Mind, Body, and Spirit: The Impact of 75 Days of Yoga
22 Sep 2024
Contributed by Lukas
I recently completed 75 days of yoga, and in this blog post, I want to share the physical and mental results I experienced during this journey. Welcom...
How to Stay Motivated to Lose Weight with These Simple Tricks | Weight Loss Motivation
20 Sep 2024
Contributed by Lukas
Are you struggling to stay motivated on your weight loss journey? It’s not uncommon to face challenges, especially when progress feels slow. In this...
Weight Loss Over 40 for Women: 7 Steps to Success!
15 Sep 2024
Contributed by Lukas
Today, I’m excited to share with you the BALANCE Method—a framework I’ve developed over the years to help women lose weight, build strength, get...
Year-long health transformation for women
10 Sep 2024
Contributed by Lukas
What If You Gave Yourself a Year? Embracing a Year-Long Journey of Transformation Year-long health transformation for women : sharing my story ...
Why Self-Care Isn’t Selfish: Reframing Your Mindset About Taking Time for You
06 Sep 2024
Contributed by Lukas
Links mentioned in this episode: Free Goodies: https://www.heathermonthie.com/free/ Vibrant, Balanced Living Facebook Community: https://www.f...