Vibrant, Balanced Living

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 challenges like misinformation, lack of motivation, unrealistic expectations, and absence of support that many face in weight loss. I outline my strategy involving sustainable diet changes, enjoyable exercise routines, eliminating alcohol for better sleep, and not fixating on the scale. I invite viewers to follow my ongoing goal of losing 25 more pounds by December 31st, 2024, offering a free nutrition and meal planning guide on my website.

00:00 Introduction to My Weight Loss Journey

00:25 Common Struggles in Weight Loss

02:41 Overcoming Weight Loss Challenges

02:46 My Personal Weight Loss Strategy

03:38 Sustainable Diet Changes

05:03 Effective Exercise Routine

06:23 Cutting Out Alcohol

08:24 Focusing Beyond the Scale

09:59 Invitation to Follow My Journey

10:23 Free Nutrition and Meal Planning Guide

How to Lose 10 Pounds in 2 Months – My Step-by-Step Process | Weight Loss Over 40 Advice

Let’s get real—losing 10 pounds in two months? Totally doable. I’ve done it, and today, I’m going to walk you through my personal, no-nonsense strategy that made it happen without living on celery sticks or doing burpees until I dropped. This method is about sustainable, smart changes, because who has time for extremes?

If you’ve ever tried to lose weight, especially 10 pounds, you might have found yourself asking, “Why is this so hard? It’s just 10 pounds!” Well, let me tell you: it’s not because you’re lazy or lack willpower. The struggle is real, and here’s why:

Here’s exactly what worked for me. These steps are simple, sustainable, and most importantly—doable.

Listen, I love pizza and chocolate. And guess what? I didn’t give them up. Instead, I learned to moderate. You can still enjoy the foods you love, just in smaller portions and less often.

Exercise should not feel like punishment. Find something you actually enjoy, because let’s be real—if you hate it, you won’t stick with it. I believe weightlifting is a non-negotiable for women over 40. Why? Because strength training helps boost metabolism, build muscle, and keep us feeling strong and capable.

Along with weightlifting, I mix in hiking, swimming, yoga, and cycling. I don’t do it all every day, but I make sure to move my body for at least an hour. Find what you love and go with it.

In July, I cut out wine. I know, I know—gasp. But the truth is, alcohol messes with your sleep, which messes with your energy, which messes with your choices the next day (hello, high carbs & fat). After six weeks of solid sleep without wine, I felt like a new person. The energy boost alone was worth it.

The scale? We’re not friends. I didn’t obsess over weighing myself every day. I focused on how I felt, how my clothes fit, and the non-scale victories. When I finally stepped on a scale at the doctor’s office, I found out I had dropped 10 pounds—without driving myself nuts over numbers.

Here’s the deal: plateaus happen, but it’s not a reason to quit. Stick with the basics:

And if the scale isn’t budging? That doesn’t mean your body isn’t changing. Trust the process.

I’m not asking you to be perfect. In fact, don’t be. Just be consistent. Every small step adds up, and that’s what gets you where you want to be.

Ready to take the next step? Download my Ultimate Nutrition and Meal Planning Guide for Busy Women. It’s packed with easy, practical tips to help you nourish your body without overcomplicating things.

Click here to download your free guide now!

Whether you’re just starting out or looking to make tweaks, know that you’ve got this. You’re capable, strong, and ready for the next step!

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Nutrition & Meal Planning Guide for Busy Women: https://www.heathermonthie.com/nutrition-and-meal-planning-guide-for-busy-women/

Learn more about the BALANCE Method for a Healthy Lifestyle: https://youtu.be/zFaMvSz9b3c

Products I love and recommend: https://www.heathermonthie.com/recommendations/

Let’s be real—if you’re like most busy women, finding time for fitness can feel about as likely as finding a unicorn at your local coffee shop. Between work, family, and a never-ending to-do list, squeezing in a workout often feels impossible. But here’s the thing: it doesn’t have to be.

Your busy women’s fitness journey is all about making fitness fit your life—without sacrificing everything else you’ve got going on. Small steps, big progress, and zero overwhelm? Yes, please. Let’s dive in!

So, why is busy women’s fitness such a challenge? Well, we’ve all been there. Early morning meetings, late nights at the office (or the kids’ soccer practice), and somewhere in between, you’re supposed to find time for, what, burpees? Ha! It can feel like there’s never enough time for you.

But here’s the good news: You don’t need to spend hours at the gym or live on protein shakes. It’s all about smart, manageable choices that fit your busy schedule. Fitness doesn’t need to take over your life—it just needs to find a place in it.

Alright, let’s talk goals—because if you’re like most driven women, you’ve probably set some crazy big ones before, right? But here’s the trick: busy women’s fitness success comes from setting goals that you can actually achieve. Let’s skip the “I’m going to work out for an hour every day” fantasy and start with something realistic.

Think SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound. For example, instead of “I want to get fit,” try something like: “I’ll do three 20-minute strength workouts this week.” Boom. It’s specific, achievable, and actually fits into your busy schedule. No more overwhelm—just progress.

Now, onto the good stuff—how to get fit without spending hours on the treadmill. The key to busy women’s fitness is efficiency. Even if you’ve only got 15-30 minutes a day, that’s more than enough time to break a sweat and make serious gains.

Here are a few of my favorites:

Remember, it’s not about working out for hours—consistency and smart choices make all the difference.

Okay, here’s the million-dollar question: how do you actually make fitness stick when you’re juggling a million other things? Spoiler alert: it’s all about habits.

Here are a few tricks to make busy women’s fitness a daily thing:

The goal? Make fitness so natural that it feels like just another part of your day—not a chore.

You didn’t think we’d talk about fitness without mentioning food, right? Because no matter how awesome your workouts are, what you eat is just as important. Busy women’s fitness is all about balance—and that includes how you fuel your body.

Here are a few nutrition hacks for busy women:

A little planning goes a long way, and eating right doesn’t have to feel like a full-time job.

Ah, motivation—the unicorn of the fitness world. One minute, you’re fired up, ready to crush every workout. The next, you’re thinking, “Eh, maybe tomorrow.” Sound familiar?

Here’s how to keep the motivation high (even when life gets chaotic):

The key is to remember consistency beats motivation every single time. Keep showing up, and the results will follow.

And there you have it—the start of your busy women’s fitness journey! It all begins with small steps and simple choices that fit into your life. No need for perfection, no need to spend hours in the gym—just find what works for you and run with it.

Ready to get started? Set one small fitness goal today—whether it’s a 10-minute walk or planning a quick workout for tomorrow. Let’s make this year your healthiest, strongest, and most energized yet!

And don’t forget to check out my Youtube channel for more great tips!

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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. Welcome to my corner of the internet! If you’re new here, my name is Heather, and I create content about health, wellness, fitness, adventure, and all the things I do to evolve daily.

Back in April, I set out to tackle the 75 Hard Challenge. If you’re not familiar, it’s a 75-day challenge that includes working out twice a day (45 minutes each session, with one workout being outdoors), drinking a gallon of water daily, avoiding alcohol, committing to a diet, and reading 10 pages of nonfiction per day. I started with all intentions of completing the challenge, but a few weeks in, I faced some physical limitations that prevented me from working out as planned. That’s when I decided to pivot and create my own challenge: 75 days of yoga.

Heather shares her journey of completing 75 days of yoga, detailing the physical and mental benefits she experienced. Originally intending to do the 75 Hard challenge, she shifted focus due to physical constraints and instead committed to daily yoga. Heather discusses her progress, including weight loss, reduced resting heart rate, and improved stress management, and emphasizes the importance of consistency. She also encourages viewers to undertake their own 75-day challenge to enhance their well-being.

00:00 Introduction to My 75 Days of Yoga Challenge
00:17 Starting the 75 Hard Challenge
00:59 Transition to 75 Days of Yoga
01:23 Daily Yoga Practice and Social Media Updates
02:02 Components of My Yoga Practice
03:18 Results: Weight Loss and Diet Changes
04:54 Results: Resting Heart Rate Improvement
05:53 Results: Mental and Emotional Benefits
06:36 Consistency and Final Thoughts

From day one, I decided to practice yoga every single day. Initially, I was sharing daily pictures on social media as a reflection of what I felt each day, how my yoga practice went, and how I was progressing. If you head over to my Instagram (@HeatherMonthie), you can see the posts documenting my journey. I did miss three days, including the very first day, but the rest were due to forgetting to post.

Yoga isn’t just about doing poses or attending classes; it’s a holistic practice that encompasses more than just physical movement. For my 75-day yoga challenge, I focused on three main areas: meditation, breathwork, and asana (the physical practice of yoga). Of the 75 days, I did a yoga class at least 65 times, whether at a studio, at home, or through Peloton classes. On days when I couldn’t physically do much, I focused on meditation, quiet reflection, and breathwork to manage stress.

After completing this challenge, I noticed several significant changes, both physically and mentally. Here are some of the most impactful results:

The first thing everyone seems curious about is that I lost 13 pounds. However, I don’t believe that yoga alone was responsible for this weight loss. It was more about reducing inflammation and retaining less water. As part of the original 75 Hard Challenge, I had committed to a diet, which for me meant tracking my food intake. This practice led to better eating habits and more mindful meal timing. I became more conscious about not having a heavy meal right before a yoga session, especially when doing inversions or poses like downward dog, which can be uncomfortable on a full stomach.

Though I didn’t notice much of a change in clothing sizes due to my height (I’m 5’10”), I did see a decrease on the scale. While many people argue that scale weight isn’t important, I have my own views on this, which I’ll cover in another post.

Another significant change was in my resting heart rate, which I monitor using my Fitbit. I’ve tracked my resting heart rate for over 20 years, initially doing so manually each morning upon waking. Throughout the 75 days, my resting heart rate dropped by about 5 to 7 beats per minute. This decrease indicates that my body was more relaxed, likely due to better stress management through yoga and breathwork.

One of the most profound shifts I experienced was a change in my attitude towards stress and insignificant issues. As I continued my yoga practice, I found myself caring less about trivial matters. There’s a meme of Keanu Reeves circulating the internet that perfectly encapsulates this feeling: “I’m at a point in my life where if you want to say that two plus two equals five, I’ll just agree and move on.” This is where I found myself by the end of the 75 days—much less bothered by things that don’t matter in the grand scheme of life.

This shift may also be influenced by my age (I’m 47), but I do attribute a lot of this newfound perspective to the mental clarity and emotional balance I gained from daily yoga practice.

One of the most valuable lessons I learned from this challenge was the importance of consistency. Sharing my progress on social media helped keep me accountable and motivated. Even when I missed a couple of days towards the end, I made sure to stay consistent with my practice. This daily routine instilled a sense of discipline in me that extended beyond yoga.

I also started tracking my food intake daily, which further helped me build consistency in my eating habits. It was a powerful reminder that when you commit to doing something every single day, even when you’re tired or halfway asleep, you’re more likely to stick with it.

Completing the 75 days of yoga taught me that committing to a regular practice—whatever it might be—can have profound effects on both body and mind. Whether it’s yoga, walking, or any other form of movement, dedicating yourself to something for 75 days is a great way to build consistency and form positive habits.

A friend of mine suggested that I create a “75 Days of Whatever” challenge where participants choose their own activity and commit to it for 75 days. I’m excited to work on this concept and invite those who are interested to join in. Whether you’re in your 40s, 50s, or beyond, it’s not about being perfect; it’s about being consistent and showing up for yourself every day, no matter how small the action.

These are just a few of the benefits I gained from doing yoga for 75 days. I encourage everyone to think about something they want to commit to for 75 days, whether it’s yoga, walking on a treadmill, lifting weights, or any form of movement. It’s all about finding what works for you and sticking with it.

By reflecting on my experience and sharing it with you, I hope to inspire others to take on a similar challenge and discover the benefits that consistency and commitment can bring to your life. Remember, it’s not about perfection—it’s about progress. So pick something you love, commit to it, and see how it transforms you in 75 days!

[FREE] Yoga for Strength & Toning https://www.heathermonthie.com/yogaforstrength 

View this video on Youtube!

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 post, I’ll share a few simple tricks on how to stay motivated to lose weight and keep going, even when things get tough.

Links:

Vibrant, Balanced Living Facebook Community: https://www.facebook.com/groups/1603581096525016

If you’re listening to the podcast, I mention that Coal wanted to join in on the video. Make sure to check out Youtube if you want to see his cuteness.

One of the biggest mistakes people make is setting unrealistic goals. It’s important to aim for small, sustainable targets, like losing 1-2 pounds per week. This approach keeps you from getting discouraged and ensures that you won’t feel miserable by trying to do too much at once.

When learning how to stay motivated to lose weight, remember that progress doesn’t always show immediately. Instead of focusing on weekly results, look at your overall progress over months. This helps keep expectations realistic and boosts your motivation.

Tracking your progress is a powerful way to stay on course. Whether it’s through a food diary, a fitness app, or a bioimpedance scale that measures muscle and body fat, seeing how far you’ve come can be incredibly motivating. Remember, the scale doesn’t always tell the full story—progress photos and fitness records often show improvements that numbers on a scale can’t capture.

Having a community that supports your goals is key when figuring out how to stay motivated to lose weight. Whether it’s friends, family, or an online community like my Vibrant Balanced Living Facebook group or VIP Inner Circle, surrounding yourself with people on a similar path can keep you accountable and motivated. If you’re starting out and don’t have a support system, try joining fitness classes or groups to find like-minded individuals.

Often, people forget to celebrate their small victories. Whether it’s completing an extra workout or making a healthier choice at a restaurant, acknowledging these wins can keep you motivated. Remember, success in weight loss isn’t just about the big milestones; it’s about the small, consistent steps you take daily.

The journey to weight loss isn’t a short-term project—it’s a lifestyle. Reframing your mindset to focus on long-term progress rather than quick fixes is essential when learning how to stay motivated to lose weight. Embrace the journey, celebrate your efforts, and remember that it’s not about perfection, but consistency.

Staying motivated during your weight loss journey can be challenging, but with the right mindset, realistic goals, and a strong support system, it’s entirely possible. Remember to track your progress, celebrate small victories, and reframe your thinking as you work toward your health and wellness goals. These simple tricks on how to stay motivated to lose weight will help you push through the tough times and keep moving forward.

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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 toned, and feel like themselves again. If you’re looking to kickstart your fitness journey or just get back on track, this method will give you the tools and guidance you need to make that happen.

Having worked with tens of thousands of people on various goals—whether in their careers, personal lives, or in fitness and wellness—I’ve created this simple, easy-to-remember framework to help you stay consistent and focused on your journey. As a teacher, I love creating frameworks and mind maps that make concepts easy to grasp, so today, I’m introducing you to my BALANCE Method.

BALANCE stands for seven different steps that I teach to help you regain your fitness and achieve your health goals. Let’s dive in!

First up, B is for Build Strength Through Movement. This is all about getting active and moving your body every single day. And I don’t mean just any movement; we’re talking about incorporating resistance training—lifting weights, doing bodyweight exercises, and engaging in activities that challenge your muscles.

Why? Because strength training not only helps you build lean muscle mass but also boosts your metabolism, making it easier to burn fat even at rest. Plus, moving your body regularly is key to overall wellness. So, find activities you enjoy, whether it’s a gym workout, dancing, hiking, or yoga, and commit to doing them regularly.

Next, A stands for Adequate Hydration. Staying hydrated is crucial for so many reasons. It helps keep your metabolism functioning optimally, flushes out toxins, keeps your skin glowing, and even helps curb unnecessary cravings.

The key here is to find the right balance—not too little, not too much. Aim to drink enough water to stay hydrated throughout the day, and listen to your body’s signals. We’ll talk more about specific hydration strategies in upcoming posts, but remember, water is your best friend!

Now, let’s talk about L: Lower Stress Levels. I know, I know—easier said than done, right? Stress can seriously impact your health and your ability to achieve your fitness goals. It affects everything from your sleep quality to your metabolism and even your ability to make healthy choices.

We’ll dive deeper into stress management techniques, like meditation, deep breathing, and time management strategies, in future posts. But for now, start by identifying the biggest sources of stress in your life and think about small steps you can take to reduce them.

Our second A stands for Adequate Sleep and Recovery. We often underestimate the importance of rest, but it’s absolutely essential. Your body needs time to recover, repair, and recharge from the stresses of daily life and your workouts.

Make sure you’re getting enough sleep each night—aim for 7-9 hours—and build in adequate recovery time. This doesn’t mean going full throttle every day. It means listening to your body, taking rest days, and incorporating recovery activities like gentle stretching or yoga to help you feel your best.

Moving on to N: Nourish Your Mind and Body. This step is a two-parter. First, it’s about nutrition—eating a balanced diet that includes all the macronutrients your body needs: proteins, carbs, and healthy fats. Pay attention to what you’re putting in your body and how much you’re eating throughout the day.

But it’s also about nourishing your mind. That means continuing to learn new things, reading books, exploring new hobbies, and engaging in activities that stimulate you intellectually. A healthy body and a healthy mind go hand in hand!

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The C stands for Create a Success Plan. We’ve all set goals before—some we’ve achieved and others…well, not so much. The difference often comes down to having a realistic, sustainable plan.

Think about creating a meal plan, setting a workout schedule, or even scheduling time for relaxation and personal growth. It’s all about making sure that your plan fits into your life in a way that’s manageable and sustainable. Don’t go all-in with something that feels impossible to maintain. Instead, focus on steady, reasonable changes that you can stick with for the long term.

Finally, E is for Embrace Consistency and Accountability. This might just be the most important step of all. Decide that your health and wellness journey is a priority for you—and stick with it.

Being consistent doesn’t mean being perfect. It means showing up, doing your best, and keeping your commitments to yourself. You’re not always going to have perfect days, and that’s okay! What matters is that you keep going. Find ways to hold yourself accountable, whether that’s through a support group, a fitness buddy, or even just writing down your goals and checking in with yourself regularly.

That’s the BALANCE Method in a nutshell! If you’re ready to embrace this journey with me, join our community. I have a Facebook group called Vibrant Balance Living where we’ll share tips, resources, and support each other every step of the way. You can also find the image of the BALANCE Method there or on the YouTube channel. Print it out, hang it somewhere you’ll see it every day, and let it remind you of the simple steps we’re focusing on together.

Remember, this isn’t just about a six-week challenge or a quick fix—it’s about committing to your health and wellness for life. Together, we can make these small, consistent changes that add up to big results over time.

So, what do you say? Ready to take the first step? Let’s do this together!

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.

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.

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.

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, but it shows positive changes.

Remaining open to adjusting your goals and expectations is also crucial. Sometimes we set unrealistic timelines without knowing what’s truly involved. For instance, after breaking my leg, I thought I’d be back to normal in a few weeks, but it took much longer. Learning to remain flexible and open-minded can help you stay on track.

To guide you on this journey, I recommend using the BALANCE method—a framework I created to simplify healthy living into easy, manageable steps.

The BALANCE method emphasizes progress over perfection. It’s about creating sustainable habits and embracing wellness as a consistent practice rather than a one-time effort. Whether it’s moving more, drinking enough water, managing stress, or getting adequate sleep, these pillars help you make thoughtful decisions for your health and well-being.

Consistency is key, and accountability is crucial. Whether you need a coach, a group program, or an accountability partner, having external support can keep you motivated.

So, what if you gave yourself a year? Imagine where you could be 12 months from now. If that seems overwhelming, break it down into quarters, months, weeks, and even days. Focus on consistent daily actions rather than a daunting year-long goal.

If you’re ready to start your year-long journey of transformation, I’d love for you to join our Vibrant Balanced Living community. Together, we can make this your greatest year ever and help you become the person you’ve always wanted to be—or rediscover who you once were.

Until next time, keep moving forward, and remember: You’ve got this, and we’ve got you!

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.

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.

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.

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.

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. Maybe it’s setting your timer for five minutes and sitting in silence, enjoying a quiet cup of coffee, or stepping outside for a breath of fresh air. Even five minutes can make a difference.

Other practical ways to prioritize yourself might include setting boundaries with your work hours or rediscovering a hobby that brings you joy. I always recommend having three hobbies: one that keeps you fit, one that sparks creativity, and one that brings in a little extra cash.

We’re just past Labor Day—a perfect time to think about a self-care reset. There are natural points in the year when we feel motivated to make positive changes: New Year’s resolutions, springtime refreshes, and, of course, the back-to-school energy in the fall. Now is the perfect moment to reflect and reset.

With just four months left in the year, think about what you can accomplish. What’s one small thing you can start today? Can you drink a bit more water, or get to bed half an hour earlier? These small acts of self-care can inspire a shift in your mindset, helping you reset your priorities and show up fully for those who need you.

Remember, taking care of yourself is not a selfish act. It’s the foundation that allows you to be your best self for others. By nurturing your health, energy, and confidence, you’re setting yourself up for success in all areas of life—whether that’s pursuing a career goal, a personal milestone, or simply feeling great every day.

Thank you for joining me on this first episode of the Vibrant, Balanced Living Podcast. I’m excited about this new journey, and I hope you find these topics helpful. We’ll dive deeper into health, wellness, fitness, nutrition, mindset, and productivity in future episodes. I hope you’ll continue to join me.

Feel free to join our community on Facebook and check out some free resources I’ve created for you at HeatherMonthie.com/free. Let’s make self-care a priority together!

Until next time, take care and be kind to yourself.

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?

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