Heather shares strategies for integrating weightlifting and yoga into a balanced weekly schedule without feeling overwhelmed. She provides specific examples of alternating days between weight training and various types of yoga to maximize efficiency and recovery. Heather also emphasizes the importance of rest days and offers insights on how to integrate both practices throughout the day. The video is designed to help those in midlife build strong, healthy bodies that can carry them well into old age.

00:00 Introduction: Balancing Fitness and Yoga
00:47 Identifying Your Fitness Profile
01:23 Creating a Balanced Weekly Schedule
02:33 Exploring Different Yoga Styles
04:35 Combining Yoga and Weightlifting
05:22 Personal Tips and Strategies
06:38 Conclusion and Final Thoughts

It doesn’t usually sound dramatic. It’s not urgent. It’s quieter than that. It sounds more like this:

“I know I need to be lifting weights… but I love yoga.”
Or, “I’ve been doing yoga for years, but I keep hearing I should be strength training.”
Or sometimes simply, “How am I supposed to fit all of this in without feeling like my entire life revolves around working out?”

And I understand that question deeply, because I’ve been every version of that woman.

There was a time when my training was almost entirely strength-based. I was lifting four, sometimes five, days a week, focused on performance, progress, and pushing. Yoga was something I would occasionally add in when I felt tight or needed to stretch.

And then there were seasons when yoga became the anchor. It was grounding. It kept me mobile. It kept me sane. But eventually, I had to be honest with myself; mobility alone wasn’t enough to protect my muscle mass or bone density as I moved through my 40s and beyond. At some point, if you care about longevity, you realize this isn’t an either/or conversation.

It’s a both/and. The real question becomes how to combine them intelligently.

Most overtraining doesn’t happen because someone is “too motivated.” It happens because there is no structure. We react to how we feel that day. We add a class because it sounds good. We lift because we feel guilty for missing a workout earlier in the week. We say yes to a hot yoga session on what was supposed to be a recovery day.

And suddenly we’re exhausted and wondering why our joints ache.

The solution is far less exciting than people expect. You look at your week. You decide — ahead of time — which days are strength days and which days are yoga days.

If you’re lifting three days per week — say Monday, Wednesday, and Friday — that’s your strength foundation. Those sessions are about building. Not burning. Building. That distinction matters more than most people realize. Strength training, done properly, is about creating capacity in your body. It’s about teaching your muscles and bones to handle load. It’s one of the most important investments you can make for your future self.

Then you look at the other days. That’s where yoga lives.

Maybe Tuesday and Thursday are your practice days. Maybe Saturday becomes a longer mobility session. Maybe Sunday is true rest.

But the decision is made calmly, not emotionally. That alone prevents most overtraining.

This is where nuance comes in, and nuance is something we don’t talk about enough in the fitness world. There is a profound difference between a heated power yoga class that leaves you drenched and shaking… and a slow, restorative practice where you hold a pose for ten minutes and allow your nervous system to settle.

If you are strength training with intention — challenging loads, progressive overload, real muscular effort — and then you stack intense yoga sessions on top of that, you are not recovering. You are layering stress on stress.

Midlife bodies are incredibly resilient. But they are also honest. If you push without allowing adaptation, they will tell you.

The version of yoga you choose should support your training, not compete with it. Sometimes yoga is the challenge. Sometimes yoga is the repair. Knowing the difference is maturity.

Yes.

But timing matters.

When I lift, I prefer to lift first. I want my nervous system focused. I want my energy directed toward building strength. Afterward, when my body is warm and my spine is open, I might spend time working on a pose I’m building toward. Something technical. Something that requires mobility and control.

If I’m taking a full yoga class, I usually separate it from my lift by several hours. That space allows your body to shift gears. We are not twenty-five anymore. Recovery is not optional. It’s part of the process. And if longevity is the goal — not just aesthetics — then your programming has to reflect that.

One of the most important lessons I learned after breaking my leg was that progress doesn’t come from constant output. It comes from staying. From allowing the body to adapt. From not panicking when you take a day off. Rest is not weakness. It is strategy.

In the BALANCE Framework, strength is only one pillar. Hydration, sleep, nourishment, recovery — they all matter because no single habit is meant to carry the entire load.

When you build your week with that mindset, you stop feeling like you’re trying to cram everything in. Instead, you start distributing the work, which helps prevent burnout.

I often think about something I wrote in What If You Gave Yourself a Year? — The people who play the long game struggle less and sustain success longer. That applies here. If you try to do everything every day at maximum intensity, you might sustain that pace for a few weeks. Maybe even a few months. But eventually your body will ask you to choose sustainability over ego.

The goal isn’t to prove you can do the most. The goal is to build a body that feels strong, capable, and mobile ten, twenty, thirty years from now. Strength training preserves your muscle mass and bone density. Yoga preserves your mobility and balance. Together, they allow you to move through your life with confidence instead of caution.

And that — far more than any aesthetic outcome — is what most of us actually want.

If you’re reading this and trying to decide where to begin, start by asking yourself one honest question:

Where am I underinvested right now?

Is it strength?
Is it mobility?
Is it recovery?

You don’t need to overhaul your life. You need to organize it.

And if you want a structured plan that weaves strength training, mobility, nutrition, and recovery into one sustainable system, that’s exactly why I built Operation Fit AF 365. It’s not about doing more. It’s about doing what matters — consistently — over time.

Because this body you’re living in?

It deserves a strategy that lasts.

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 through beginner-friendly strength training movements designed to help you build muscle safely and confidently. Learn about compound movements like squats, deadlifts, shoulder presses, and lunges, all geared towards creating a strong, healthy body to carry you through midlife and beyond. Heather also covers the importance of proper form, nutrition, and recovery in achieving your fitness goals. Get started today and build the strength you need to lead an active, independent life!

00:00 Introduction to Strength Training for Beginners
00:46 Understanding Muscle Toning and Bulking Myths
02:35 The Importance of Compound Lifts
04:33 Getting Started with Squats
14:51 Mastering Deadlifts
21:34 Pushing Movements for Upper Body Strength
25:02 Introduction to Pushup Variations
25:14 Wall Pushups for Beginners
26:24 Elevated Pushups and Knee Support
28:32 Floor Pushups and Advanced Variations
30:57 Exploring Pulling Movements
32:50 Incorporating Rows and Pull-Ups
38:31 Lunges for Lower Body Strength
43:39 The Importance of Recovery
44:58 Final Thoughts and Encouragement

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📢 Affiliate Disclaimer Some links in this description may be affiliate links, which means I may earn a small commission if you choose to make a purchase through them — at no additional cost to you. I only share products and resources I personally use and love. Thank you for supporting my channel and my work!

📢 Health & Fitness Disclaimer The information provided in this video is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before beginning any new diet, fitness, or wellness program, especially if you have existing health conditions or concerns. Listening to your body and seeking personalized advice when needed is always encouraged.

Stop Preparing and Start Moving: How to Break Free from the ‘Getting Ready’ Trap

Heather addresses the common issue of feeling stuck in the ‘getting ready’ phase, where constant planning and preparation replace actual action. She explains why this feels productive but ultimately hinders progress. Heather shares insights on overcoming fear, perfectionism, and procrastination, especially for those in midlife aiming to build strong, healthy bodies. She emphasizes the importance of starting with small, manageable actions and the necessity of consistency over intensity. Viewers are encouraged to take immediate steps and commit to daily movement, breaking free from the endless cycle of planning.

👉Join OPERATION FIT AF 365 Days Body Transformation Challenge https://www.operationfitaf.com

👉 Download the Nutrition Guide for Women Over 40 https://www.heathermonthie.com/nutrition

👉 GET MY BOOK ON AMAZON! What If You Gave Yourself a Year?: A Year of Showing Up, Slowing Down, and Discovering How the Boring Basics Still Work to Build a Strong, Confident, Healthier You https://amzn.to/4j0OmSI (my affiliate link!)

00:00 Introduction: Stuck in the Getting Ready Phase
00:43 Understanding the Illusion of Progress
02:24 Facing the Hidden Fears
04:32 The Trap of Perfectionism
06:14 Taking Action: Small Steps to Success
07:51 Consistency Over Intensity
09:10 Breaking the Loop: Start Small
12:20 Conclusion and Invitation

📢 Affiliate Disclaimer
Some links in this description may be affiliate links, which means I may earn a small commission if you choose to make a purchase through them — at no additional cost to you. I only share products and resources I personally use and love. Thank you for supporting my channel and my work!
📢 Health & Fitness Disclaimer
The information provided in this video is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before beginning any new diet, fitness, or wellness program, especially if you have existing health conditions or concerns.

Operation Fit AF: 365 Days Body Transformation Challenge Explained

Heather introduces the Operation Fit AF 365 Days Body Transformation Challenge, designed for midlife individuals seeking to build strong, healthy bodies that will last into their later years. Heather shares her personal fitness transformation journey, beginning with her decision to quit smoking and culminating in her achievements in bodybuilding competitions.

This program offers a structured yet flexible approach to achieving various fitness goals over the course of a year, emphasizing the importance of consistency and community support. The session also covers the balance framework for health, the concept of 75-day missions to break down long-term goals, and addresses frequently asked questions about the challenge.

Join the 365 Days Body Transformation Challenge at www.OperationFitAF.com

00:00 Welcome to Operation Fit AF 365 Days Challenge
01:09 Heather’s Personal Fitness Journey
03:48 The Turning Point: Breaking the Leg
05:27 The Year-Long Transformation Plan
05:54 The Importance of Enjoying the Process
06:54 Community Support and Personal Goals
07:24 The Long Game Approach to Fitness
08:58 Heather’s Transformation Photos
13:57 The Problem with Short-Term Challenges
17:45 The Power of Experience and Learning
19:50 Why a Year Changes Everything
20:38 Introduction to Operation Fit AF
20:43 Defining Fitness Goals
21:22 The Balance Framework
22:13 Building a Lifelong Healthy Lifestyle
26:52 The 75-Day Missions Explained
32:18 Frequently Asked Questions
37:43 Final Thoughts and Joining Information

www.OPERATIONFITAF.com

Heather’s Journey: Losing 60 Pounds at 48 and Prepping for Bodybuilding

Heather shares her inspiring journey of losing 60 pounds as a 48-year-old woman, leading up to competing in a natural bodybuilding competition. She discusses the strategies that worked for her, such as tracking food intake, weighing herself, staying active, and practicing mindfulness through yoga. Heather also emphasizes the importance of hydration and diet focused on protein, vegetables, and healthy fats. She candidly shares how she overcame challenges and stayed motivated throughout her journey while highlighting her upcoming ‘Operation Fit AF’ program designed to help others achieve their fitness goals.

00:00 Introduction: My 60-Pound Weight Loss Journey
01:14 The Struggle and Decision to Share
01:41 Past Bodybuilding Competitions and Weight Gain
02:44 The Turning Point: Hiking Accident
04:13 Starting the Weight Loss Journey
05:04 Key Strategies: Tracking Food and Avoiding Pitfalls
08:36 Importance of Weighing and Measuring Progress
12:11 Daily Movement and Exercise Routine
14:09 The Role of Yoga in Weight Loss
17:06 Diet and Hydration Tips
21:52 Staying Motivated and Consistent
24:05 Operation Fit AF: Join the Community

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 want to talk about something that’s been on my heart lately: What if you gave yourself a year?
A year to stop starting over.
A year to focus on you again.
A year to rebuild your strength, confidence, and energy from the inside out.

This idea has resonated deeply with so many women in our community, and it’s the foundation of my newest project: the StrongBody 75 Transformation Challenge, a 75-day journey to help you refocus, reconnect, and rediscover your strongest self.

A few years ago, I found myself in a rut.
Between work, responsibilities, and recovery from an injury, I had gained 60 pounds over seven years. I was constantly tired, my confidence was fading, and I felt disconnected from the active, vibrant person I used to be.

Then came a turning point — a hike in the Grand Canyon. I’ve been a hiker for most of my life, but this time was different. I wasn’t ready. I struggled through the climb and realized, this isn’t who I want to be anymore.

That day, I made a decision: I’m giving myself a year.
A year to rebuild my body and mind.
A year to get strong again, physically, mentally, and emotionally.

So many of us think in short bursts: six-week challenges, 30-day diets, or “get ready for vacation” programs. They can work in the short term, but they rarely build the habits that last a lifetime.

What I learned through my own transformation is that it takes time to:

That’s why I encourage women to think long-term. Give yourself the space to grow into your strength instead of chasing it.

Here’s the truth: most of us don’t need another crash program. We need a community, a plan, and accountability.

That’s exactly what the StrongBody 75 Challenge is.

🗓 October 18 – December 31, 2025
💻 100% Virtual – Join from anywhere

It’s 75 days where you pick your goal and I help guide you toward it.

Your goal might be to:

I’ll provide yoga and stretch videos, bodyweight and strength workouts, mindset tools, and a private community for motivation and accountability.

You’ll also get access to my full StrongBody Club library — including workouts, yoga classes, and nutrition resources — all designed for active women over 40 who want to feel strong and capable again.

One of the biggest lessons I’ve learned? It’s not about never falling off track.
It’s about how quickly you come back.

When life happens — illness, injury, stress — you don’t lose everything you’ve built. You take a breath, adjust, and keep going. That’s real strength.

Consistency + Resilience = Confidence.
That’s the heart of the StrongBody philosophy.

If you’re ready to:
✅ Focus on yourself again
✅ Build momentum through the end of the year
✅ Be part of a supportive, empowering community

Then I’d love for you to join me in the StrongBody 75 Challenge.

👉 Register now at heathermonthie.com/strongbody75

There’s a small registration fee (because having skin in the game matters!) — and yes, there will be fun prizes, including a free one-year membership to the StrongBody Club.

So if you’ve been saying “I’ll start after the holidays,” this is your sign.
Start now. Start small. Start for you.

Because when you give yourself a year — you give yourself back.

🎧 Listen to the full episode on the Strong Body, Strong Mind podcast
🔗 Join the community: heathermonthie.com/strongbody75

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 honestly? That’s kind of the point. Wheel Pose (Urdhva Dhanurasana) isn’t about bending yourself into a pretzel. It’s strength, mobility, and maybe a little mental toughness too.

I get tons of questions about Wheel Pose, so let’s break it all down. This isn’t a demo, just me answering the big FAQs so you know what you’re working toward and how to do it without wrecking your back (or your confidence).

Wheel Pose is a big, bold backbend. It builds strength in your legs, glutes, arms, and shoulders while opening your chest, spine, and hips. Translation: it’s not just a stretch, it’s a full-body workout disguised as a yoga pose.

In Sanskrit it’s called Urdhva Dhanurasana, which literally means “Upward Bow.” Same thing, just fancier.

Bridge Pose (Setu Bandhasana) is Wheel’s warm-up act.

In my classes (live or on-demand), we always do Bridge first. It’s the “don’t skip leg day” of backbends builds the foundation so Wheel feels possible.

Because your body is human, that’s why. A few reasons it might feel like your body is screaming “nope”:

That’s why we prep, strengthen, and warm up before we even think about pressing up.

Why put yourself through all this? Because Wheel delivers.

With progressions, most people can work toward it. But let’s be real, it’s not for everyone.

Skip it (or stick with alternatives) if you’re pregnant, nursing an injury, or if your body just says “not today.”

Great alternatives that still give you the benefits:

Remember: you don’t have to hit the “Instagram version” of Wheel to get stronger and more open.

It’s usually labeled as “advanced,” but that’s just yoga-speak for “takes some practice.” Beginners can absolutely start working toward it.

Start with:

You don’t just roll out of bed, yawn, and press into Wheel (if you do, please don’t tell me 😅). You build toward it.

If Wheel feels funky, here’s why:

Small tweaks = huge difference.

Wheel Pose is a challenge but it’s not out of reach. The real win isn’t the perfect pose for Instagram, it’s the strength, resilience, and confidence you build along the way.

If you’re serious about backbends, check out my Backbend Badass Program. It’s a step-by-step system that takes you from “nope” to “holy crap, I can do this” with:

👉 Click here to join Backbend Badass and start building your strongest, most confident backbends.

If that sounds familiar, I want to share my story with you. I didn’t grow up athletic. I didn’t do ballet or gymnastics. In fact, I didn’t even step into a yoga class until I was 33 years old. Later, at 45, I had to restart my yoga practice completely after a major injury.

If you’ve ever felt like you’re behind, too late, or not “qualified” to practice yoga, you’re not.

When I first started yoga at 33, I was working full-time, earning my PhD, and juggling an overloaded schedule. Stress showed up everywhere… dark circles under my eyes, constant exhaustion, no balance.

A friend invited me to a yoga class at the gym, and I’ll never forget that first hour on the mat. For the first time in a long time, I felt like I could just breathe.

At the time, I was lifting weights regularly, so I immediately noticed how yoga improved my flexibility and mobility. It helped me squat deeper, move better, and, just as importantly, release stress. That’s what kept me coming back.

At 45, I broke my tibia and fibula in a hiking accident. Suddenly, even Child’s Pose was impossible. All of the progress I had built felt like it vanished overnight.

It was frustrating and humbling. But yoga taught me a powerful lesson: sometimes you have to start again. And starting again doesn’t mean failure… it means resilience.

Here are some common beliefs that stop people from starting yoga—and why they’re simply not true:

At 48, I’m just now regaining poses like Wheel after years of recovery. My practice doesn’t look like it did in my 30s and that’s okay. What matters isn’t how the pose looks, but what the practice teaches me: patience, consistency, and self-compassion.

Yoga is more than physical postures. It’s mindfulness, presence, and tools you carry into everyday life—at work, in relationships, and in stressful moments.

If you’ve been asking yourself, “Is it too late to start yoga?” the answer is simple: no, it’s never too late.

Your age, background, or injuries do not disqualify you from yoga. What matters is:

If you’re ready to begin (or restart) your yoga journey, I’d love to invite you to my free Stronger with Yoga Membership. Inside, you’ll get:

👉 Click here to join for free https://www.heathermonthie.com/free/

Because it’s never too late to start yoga.

When you first step into a yoga class or start practicing at home, it can feel overwhelming to see all the different props blocks, straps, bolsters, wheels, blankets, cushions, bands, rings… the list goes on.

The truth is: you don’t need a single prop to practice yoga. Your body, your breath, and your focus are the essentials. Props are simply tools options that can make your practice more accessible, more comfortable, or even more challenging.

After 15 years of practicing and teaching yoga, I’ve collected quite a few props and experimented with different ways to use them. Some I use every single day, others only occasionally. In this post, I’ll walk you through the most common yoga props, how to use them, and which ones are worth adding to your starter kit.

Short answer: No.

Props are there to support you, not to define your practice. You can do yoga on grass, on carpet, or on your living room floor no mat, no gear, nothing but you.

That said, props can:

Think of props as companions to your yoga journey, not requirements.

If you’re ready to invest in a few items, start here:

Blocks “bring the floor up to you.” They’re not just for beginners blocks help make poses more accessible and can deepen or challenge your practice.

Tip: Don’t think of blocks as a crutch they’re a way to align your body better and avoid strain.

A strap is an “extension of your arms.” It helps you hold poses without straining or forcing flexibility.

Bolsters and blankets add comfort and support in restorative poses.

No special blanket needed you can use a towel or pillow from home.

Once you’ve built your basics, you might enjoy experimenting with:

When deciding which props to buy (if any):

If you’re starting fresh and want to invest wisely, here’s the kit I recommend:

That’s it. With these, you can attend any yoga class, practice any style, and modify any pose as needed.

Props are not about “making yoga easier.” They’re about meeting your body where it’s at and creating the conditions for your practice to feel supportive, effective, and sustainable.

Over time, you may discover new props that inspire creativity in your practice. But remember you can practice yoga anywhere, anytime, with nothing but your body and breath.

👉 Want to see all the props I use and recommend? Visit heathermonthie.com/props for links and resources.

And if you’re ready to dive deeper, check out my Free Starter Membership, where you’ll get access to yoga classes, nutrition guidance, and recordings of all my MindBody workshops: heathermonthie.com/free.

✨ So tell me what prop are you curious to try first? Drop your thoughts in the comments!

Links to things mentioned in this episode:

YOGA TRAPEZE (SUSPENSION YOGA):

Some of these are affiliate links, which means I may make a small commission at no additional cost to you. Thank you for your support!

In this episode of the Yoga Strength Academy podcast, host Heather Monthie addresses common questions about integrating yoga into fitness routines, specifically for women over 40. Heather covers key topics such as flexibility, yoga as a form of workout, the role of yoga in weight loss, and the types of yoga suitable for older adults. She also discusses how to adapt yoga practices for those with injuries or joint pain using props, and emphasizes the importance of whole foods and proper nutrition over supplements. Heather shares her expertise and personal experiences to encourage listeners to explore various styles of yoga and find what fits best for their individual needs.

00:00 Introduction to the Yoga Strength Academy Podcast

01:57 Addressing Common Yoga Concerns

04:37 Yoga as a Workout: Benefits and Misconceptions

08:40 Yoga and Weight Loss: The Mind-Body Connection

13:39 Choosing the Right Yoga for Your Age

19:21 Yoga Modifications for Injuries and Joint Pain

21:26 Listening to Your Body in Yoga

23:23 Using Props to Enhance Your Yoga Practice

27:26 The Role of Supplements in Fitness

32:18 Finding the Right Yoga Community

35:22 Introducing the Yoga for Beginners Over 40 Program

39:39 Conclusion and Podcast Direction

If you’re over 40 and thinking about trying yoga but feel unsure because you’re not flexible or haven’t worked out in a while you’re not alone. As a yoga teacher who specializes in helping women over 40 feel strong, confident, and at home in their bodies again, I get a lot of questions like:

In this blog post (and podcast episode), I’m breaking down the 7 most common questions I get from women who want to bring yoga into their wellness routine  but feel like they’re starting from scratch.

YES  a thousand times yes.

Flexibility is a result of doing yoga, not a requirement. Just like you don’t need to be strong to start lifting weights, you don’t need to be flexible to start yoga. Yoga is about turning inward  reconnecting with your breath, your body, and your sense of self  not performing Instagram-worthy poses.

With consistent practice, you’ll notice not just improved physical flexibility, but also more mental clarity and emotional resilience. Flexibility is just the bonus.

Yoga can be a workout depending on the style and your goals.

If you’re training for a bodybuilding competition or marathon, yoga will support your training through mobility and recovery. But if your goal is to feel more energized, confident, and in tune with your body, yoga can absolutely be the foundation of your fitness routine.

From slow flow to power yoga to yoga trapeze, there are many styles to explore  and some are incredibly strength-focused. The key is consistency and finding a class that fits your body and your lifestyle.

It depends but yoga is an incredible support tool on your fat loss journey.

Weight loss ultimately comes down to being in a calorie deficit. But staying in a deficit consistently is where most people struggle. That’s where yoga comes in:

I’ve personally seen women lose inches and improve their relationship with food simply by showing up on their mat a few times a week.

Start with styles that are slower and beginner-friendly like:

Avoid fast-paced or high-heat classes right away unless you’re already very active. If you’re unsure, try out a few studios, teachers, or online classes until you find a vibe that feels good. Not every class or teacher will resonate and that’s okay!

5. What if I can’t get down on the floor or I have joint pain?

Totally valid and you can still practice yoga!

Here’s what helps:

I’ve taught yoga students recovering from serious injuries, joint replacements, and major surgeries. Yoga can meet you where you are.

Not necessarily.

Before adding supplements, focus on:

Once the basics are in place, you might consider:

Supplements should supplement a healthy routine not replace it.

Yoga can feel intimidating, especially if you’re new or coming back after a break.

The truth? You don’t have to do it “right.”
There’s no perfect pose, no gold star, and no judgment. A good yoga teacher will give you clear guidance, multiple options, and help you feel safe and supported.

If a studio or teacher made you feel unwelcome or confused, that’s not a reflection of you  it just wasn’t your place. Keep trying. You’ll find your yoga home.

If you’re ready to dip your toe into yoga, I created something just for you.

👉 Yoga for Beginners Over 40  This program includes:

Yoga is here for you no matter your age, flexibility, or fitness level.

Whether you’re starting over, starting fresh, or just trying to reconnect with your body, yoga offers a path back to yourself. It’s not about doing it perfectly it’s about showing up, breathing, and making time for you.