Strong Body, Strong Mind, Balanced Life Podcast Por Heather Monthie PhD arte de portada

Strong Body, Strong Mind, Balanced Life

Strong Body, Strong Mind, Balanced Life

De: Heather Monthie PhD
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 Welcome to Strong Body, Strong Mind, Balanced Life — the podcast for those who want to feel strong, energized, and confident in every season of life. Hosted by Heather Monthie, a professional coach & educator, certified personal trainer, yoga teacher, and nutrition coach, this show delivers inspiration and actionable strategies to help you build lasting strength, nourish your body, manage stress, and stay consistent, without burnout or extremes. Through a mix of solo episodes and expert insights, you’ll learn how to create sustainable routines that support your physical health, mental clarity, and long-term vitality. From strength training and yoga to nutrition, recovery, and mindset, this is your space to reconnect, refocus, and reset. Because when your body feels strong and your mind feels steady, everything else gets better. Strong body. Strong mind. Balanced life. Let’s build it together. Actividad Física, Dietas y Nutrición Desarrollo Personal Ejercicio y Actividad Física Hygiene & Healthy Living Éxito Personal
Episodios
  • What If You Gave Yourself a Year? (Introducing Operation Fit AF)

    What If You Gave Yourself a Year? (Introducing Operation Fit AF)
    Jun 14 2025
    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 focus on the one thing you’ve been wanting to do for yourself. Your health, your energy, your strength, your confidence. I asked myself this question in April 2024 when I decided it was time for a major reset. I wasn’t feeling like me anymore. I had gained weight. I felt off track. I didn’t feel strong, confident, or energized and I knew I needed to make a change. So I gave myself a year. Just one year. My goal? Lose 50 pounds of body fat. Not with a crash diet, not with extreme workouts, but with daily habits I could stick to. I didn’t shout it from the rooftops. I didn’t even tell most people. I just made the commitment quietly and started showing up. And here’s the result: By April 2025, I had lost 35 pounds. I didn’t hit the 50, but I wasn’t mad about it. That’s 0.75 pounds per week, and I was proud. Most importantly, I felt like myself again. People started noticing. But more than the number on the scale, they noticed me. They said, “You look like Heather again.” And I thought, “Yeah. I feel like Heather again.” https://youtu.be/-wRLgrukpVI Operation Fit AF: Level 48 In June 2025, I turned 48. And I decided that this next year, Level 48, was going to be about continuing the work I had started. I call it Operation Fit AF. Not just physically strong, but mentally strong. Spiritually grounded. Focused. Consistent. It’s not about aesthetics or getting “shredded.” It’s about building a body and life I can feel proud of now and at 80, 90, or 100. I’ve hiked the Grand Canyon. I’ve done bodybuilding competitions and triathlons. I love doing the things. And I want to keep doing them for decades to come. Just One Thing for One Year I got the idea of “one year” from a mentor back when I was training to be a teacher in Wisconsin. She told me: “Each school year, just focus on one thing. Get really good at it.” That advice stuck. And I’ve used it throughout my life, from earning a PhD to making big career shifts. Because here’s the truth: The time is going to pass anyway. You’re going to be 40, 48, 55, 61 either way. So why not be fit AF while you’re at it? Join Me at Your Level I started posting about Operation Fit AF on TikTok and Instagram, and women started replying: OFAF46 OFAF55 Even OFAF61 This is not about age. This is about levels. Whatever level you’re at, you can join me. I’ll be sharing daily videos, longer podcasts like this one, and blog posts like this to help inspire and support you as you build your own strong, balanced life. What You Can Expect Real talk about setbacks, plateaus, and staying consistent. Fitness tips for strength, mobility, and longevity. Mindset strategies to train your mind, not just your body. Nuggets of wisdom that helped me reclaim my energy, strength, and identity. Because this isn’t just about the scale. This is about you, feeling like yourself again. Train Your Mind. Strengthen Your Body. Lead from Within. That’s what Yoga Strength Academy is all about. And that’s what Operation Fit AF is about too. If this speaks to you, let me know what level you’re at. Follow me on Instagram or TikTok @HeatherMonthie. Or leave a comment below and tell me: What would change if you gave yourself a year? Let’s find out, together!
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    5 m
  • Cork vs Foam Yoga Block: The Best Support for Your Yoga Practice Over 40 (& your joints!)

    Cork vs Foam Yoga Block: The Best Support for Your Yoga Practice Over 40 (& your joints!)
    May 27 2025
    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 yoga block and Gaiam foam block side by side, so you can decide which one fits your yoga style, body needs, and budget best. 👉 Shop my favorites (affiliate links):🧱 Manduka Cork Block – https://amzn.to/43A0iUf🧘 Gaiam Foam Block – https://amzn.to/40jMM42 In this episode, Heather discusses the differences between cork vs foam yoga block, focusing on how they can support your yoga practice, especially if you're over 40 or 50. She explains the various uses of yoga blocks, such as bringing the floor up to you and providing joint support. Heather highlights the pros and cons of each type of block, pointing out that cork blocks offer more stability and support for balancing postures while foam blocks are softer and may be more comfortable for restorative poses. She shares her personal preference for cork blocks and offers tips for beginners who are new to yoga or on a budget, including using household items as substitutes. Heather also answers common questions about the necessity and cost-effectiveness of yoga blocks for older practitioners. Don't forget to check out the affiliate links in the description for block recommendations. 00:00 Introduction: Choosing the Right Yoga Block 00:46 How to Use Yoga Blocks in Your Practice 03:09 Cork vs. Foam: Key Differences 04:48 Personal Recommendations and Experiences 06:58 Answering Common Questions 12:31 Conclusion and Community Engagement https://youtu.be/55OG7Fb2hSg Cork vs Foam Yoga Blocks: The Best Support for Your Yoga Practice Over 40 If you’re in your 40s, 50s, or beyond and just getting started (or restarting) your yoga practice, yoga blocks are one of the best tools to support your joints, improve your alignment, and make poses more accessible. But one common question pops up for nearly everyone: Should you buy cork or foam yoga blocks? In this post, I’ll walk you through the pros and cons of both types of blocks and help you choose the best option based on your body, your goals, and how you plan to use them, especially if you’re working with tight hamstrings, sensitive joints, or balance challenges. Why Yoga Blocks Matter More After 40 As we age, our bodies naturally lose flexibility, muscle mass, and joint cushioning. Yoga blocks help bring the floor to you, making poses more accessible and safe while still encouraging strength and mobility. Whether you're doing a forward fold and can't quite reach the floor, or you're easing into a restorative hip opener and want a little extra support, blocks can help you relax into the pose instead of forcing your way into discomfort. Cork Yoga Blocks: Firm, Stable, and Grounded Cork yoga blocks are solid, dense, and ideal for anyone who wants extra support in their standing or balancing postures. Pros of Cork Blocks: Provide excellent stability during standing and balance poses Offer a grounded, sturdy feel under your hands Extremely durable and long-lasting Cons of Cork Blocks: Can feel too firm for knees or wrists in seated or restorative poses Heavier to carry, especially if you're taking them to a class Foam Yoga Blocks: Soft, Light, and Cushioned Foam yoga blocks are lighter and more forgiving, making them a great option for restorative practices or if you’re dealing with joint sensitivity. Pros of Foam Blocks: Soft and gentle on joints like knees and hips Lightweight and easy to transport Often more affordable than cork Cons of Foam Blocks: Less stable in standing poses - can tip or compress under weight Tend to wear down faster with frequent use So, Which Should You Choose? If your yoga practice leans toward balance, standing, or strength-focused flows, cork blocks may be a better option thanks to their stability. If you prefer restorative, seated, or gentle yoga,
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    13 m
  • Will Yoga Help You Lose Weight? Yes… But Not How You Think

    Will Yoga Help You Lose Weight? Yes… But Not How You Think
    May 19 2025
    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 bootcamp or spin class might torch calories. Not because it magically melts fat. But for me, yoga was the catalyst that changed everything. It got me back on track when I’d lost my way, and eventually, yeah, the weight started coming off too. How Yoga Helped Me Restart My Healthy Lifestyle I’ve always been that person who, when life gets messy and I stop taking care of myself, yoga is what brings me back. Not a bootcamp. Not a diet. Just 20 minutes on the mat to reconnect with myself. It’s the thing that resets my focus. Every time I’ve fallen out of my routine, eating like crap, skipping workouts, losing sleep, yoga is what nudges me to come back home to my body. From there, the rest starts to shift too. https://youtu.be/E0CXxEpErp0 Forward Folds + Full Bellies = Nope Here’s something funny that actually made a big impact: Doing yoga with a full stomach kinda sucks. Have you ever tried a forward fold after eating a giant lunch? Yeah… not ideal. Because of that, I started paying more attention to when and what I was eating, just so I’d feel good during class. Smaller meals, more protein and veggies, less heavy junk. That one small change? It sparked a whole ripple effect. I started noticing how certain foods made me feel, tired, bloated, wired, energized, and gradually, I made better choices without even realizing it. The Domino Effect That Changed My Life Once yoga was back in my routine, other habits started falling into place: I drank more water (especially after hot yoga). I paid more attention to my sleep. I started walking more. I added in strength training again when I felt ready. This wasn’t about going all-in overnight. It was slow. Gentle. Sustainable. And honestly, that’s why it stuck. My Mindset Shift: From “Lose 50 Pounds” to “Live Like This Forever” I used to approach weight loss like a checklist: Lose X pounds By Y date Using Z program And when I didn’t hit the goal fast enough, I’d quit. But yoga taught me to slow down and look at this as a lifestyle. Not a 30-day plan. Not a punishment. A way of living that makes me feel like me again. Especially If You’re Over 40… Let’s be real: our bodies don’t bounce back like they used to. Hormones shift. Injuries add up. Time feels scarce. Yoga has been the one constant that meets me where I’m at. Even when I was recovering from a major leg injury, I could still do gentle restorative yoga. It kept me moving. It kept me hopeful. And when I felt better, I did more. So… Will Yoga Help You Lose Weight? Not directly. But indirectly? Hell yes. It creates the space you need to: Pay attention to what your body actually needs Move more consistently Eat more intentionally Sleep better Reduce stress Think more clearly All of those things absolutely support weight loss, and more importantly, long-term health. Free Stuff to Help You Get Started If you’re like, “Okay, I’m in. But where do I start?” I’ve got you: 🥗 Download my free nutrition guide , it’s called Feel Like You Again because that’s what it’s designed to do. 🧘‍♀️ Join one of my free live Zoom yoga classes , they’re 30 minutes, beginner-friendly, and totally judgment-free. 🔗 Explore all my free resources here , if you’re ready to take a baby step forward today. Q&A: Real Questions You Might Have What kind of yoga should I do?The one you’ll actually stick with. Seriously. Don’t overthink it. Try a slow flow, restorative, hot yoga, whatever you’re curious about. Try different styles until something clicks. Can yoga alone help me lose weight?If you’ve been super sedentary, it’s a great starting point. You’ll likely start sleeping better, making better food choices, and walking more, all of which helps.
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    8 m
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