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 reset your nervous system and reduce stress in just four minutes? It’s possible with the ancient practice of Dirgha breathing, a simple yet powerful technique that anyone can do, anywhere, anytime.

What is Dirgha Breathing?

Dirgha, or the “Complete Breath,” is a foundational yoga practice that teaches us to fill the lungs fully and consciously. This breathing technique involves three parts of the lungs: the lower part, the middle, and the upper. By engaging in Dirgha breathing, you’re not just relaxing momentarily; you’re also improving your overall lung capacity and oxygen intake, which can significantly boost your health and mental clarity.

Why Practice Dirgha Breathing?

How to Practice Dirgha Breathing

In the accompanying video, I guide you through a quick, four-minute session of Dirgha breathing that you can do anytime you need a pause from the stresses of life. Whether you’re starting your day, preparing for a stressful meeting, or winding down at night, this practice is your quick fix to restoring peace and vitality.

This practice is suitable for everyone, regardless of your experience with yoga or meditation. You can perform this exercise seated in your office chair, in your car (parked, of course!), or even lying down at home. Simply follow the instructions, focus on your breath, and allow yourself these few minutes of self-care.

Integrating Dirgha Breathing into Your Routine

Making Dirgha breathing a part of your daily routine can transform your approach to stress and anxiety. Here’s how you can make the most of this technique:

Dirgha breathing is more than just a quick fix; it’s a gateway to better health and a more balanced life. So, take these four minutes for yourself and see the difference it can make. Remember, it’s not just about taking a break — it’s about giving your body and mind the attention and care they deserve.

For more health and wellness tips, guided exercises, and yoga practices, be sure to check out my offerings at YogaByHeather.com.

Thank you for joining me, and I look forward to helping you find your path to wellness and balance.

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, triathlete, bodybuilder, or just someone who loves staying active, yoga is an incredible tool to support your goals. It helps with recovery, improves flexibility, and strengthens your body in ways traditional workouts can’t. Plus, it’s a fantastic way to relax and refocus.

In this post, we’ll break down how to start incorporating yoga into your training routine, the types of yoga that are best for different activities, and the essential equipment you’ll need to get started.

Yoga isn’t just for yogis. It’s a versatile practice that benefits athletes and active adults by:

You don’t need a ton of fancy gear to start practicing yoga, but having the right tools can make a huge difference in your experience. Here’s a list of must-haves:

Ready to dive in? I’ve created a Yoga for Active Recovery Guide specifically for everyday athletes and active adults. It includes:

👉 Click here to download the guide and start seeing the benefits of yoga today!

Whether you’re a runner, weightlifter, triathlete, or everyday athlete passionate about your sport, there’s one element of fitness you might be overlooking: yoga. If you’re rolling your eyes thinking, “Yoga isn’t for me. I’m too intense for all that woo-woo stuff,” it’s time to reconsider. Yoga isn’t just about spirituality. It’s a powerful tool to enhance your athletic performance and overall well-being.

In this episode of the Vibrant, Balanced Living podcast, we discuss five reasons yoga is the missing link in your fitness routine:

00:00 Introduction: The Missing Link in Your Fitness Routine

01:47 Why Yoga is Essential for Recovery

05:09 Increasing Flexibility and Mobility with Yoga

06:50 Building Functional Strength Through Yoga

09:08 Enhancing Mind-Body Connection

14:21 Reducing the Risk of Injury

16:08 Conclusion and Final Thoughts

Intense training often leaves your muscles sore and stiff. Yoga speeds up recovery by improving blood flow, which reduces soreness and stiffness after workouts. Even 10 minutes of restorative yoga post-workout or on rest days can target hard-to-reach areas like the psoas and IT band, leaving you feeling rejuvenated.

Try gentle poses like child’s pose or reclining twists to ease post-workout tension and improve muscle recovery. Check out my YouTube channel for tutorials on yoga poses designed specifically for athletes.

Flexibility and mobility are crucial for reducing the risk of injury and improving form in your sport. Yoga stretches tight areas, like hips and shoulders, while enhancing joint health and range of motion. Poses like low lunge and cat-cow are excellent for addressing tightness in common problem areas.

Better flexibility not only makes your movements more efficient but also helps you recover from and prevent injuries. For athletes, this is a game-changer.

Think yoga isn’t for strength athletes? Think again. Yoga builds isometric strength by engaging stabilizing muscles that traditional training often overlooks. Poses like plank and warrior II activate your core, improve balance, and enhance endurance.

Functional strength from yoga complements weightlifting and other sports, promoting stability and preventing overuse injuries. Incorporating yoga into your routine ensures a well-rounded approach to strength and performance.

Yoga is about more than physical benefits—it fosters a deeper awareness of your body. This heightened mind-body connection teaches you to listen to your body, recognize your limits, and avoid overtraining.

Breathing techniques, or pranayama, are particularly impactful. For example, focusing on deep breaths can reduce stress, improve focus, and even help manage pain—something I experienced firsthand after an injury while hiking.

This mindfulness translates to better focus and mental toughness, both in fitness and in life. It’s no coincidence that yoga often helps athletes perform better in competition.

Yoga strengthens connective tissues, improves posture, and corrects muscle imbalances—all of which contribute to injury prevention. Whether it’s balancing tight and overworked muscles or preparing your body with pre-workout stretches, yoga helps ensure you’re ready to perform at your best.

A simple yoga warm-up before training can loosen muscles and improve flexibility, minimizing the chance of strains or sprains. Remember, prevention is better than rehabilitation.

Yoga isn’t just a recovery tool or a stretching routine—it’s a complementary practice that enhances all aspects of your fitness and life. It supports your body, mind, and athletic performance, whether you’re training for a race, lifting weights, or managing the demands of daily life.

Ready to give yoga a try? Start small:

You don’t need to be a “yoga person” to benefit from it. Just find a quiet spot, try a few poses, and see how it transforms your fitness journey. Your body—and mind—will thank you.

What do you think? Could yoga be the missing link in your routine? Let me know in the comments, or tag me on social media with your thoughts!

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, 35, 40, or beyond, this blog post will provide an introduction to strength training, explain why it’s essential, and how you can incorporate it into your healthy lifestyle.

There’s a growing buzz around women lifting weights, especially as we age. You’ve probably heard that women over 30, 40, or 50 should be lifting heavy weights, but what does that really mean?

I’ve been lifting weights for over 30 years, and I’ve seen how the gym culture has evolved. When I started in 1994, it wasn’t always considered “appropriate” for women to be in the weight room. In fact, I was told that weightlifting was only for men! Fortunately, times have changed. Strength training is no longer off-limits for women, in fact, it’s something I strongly encourage every woman to incorporate into her routine.

Strength training offers both physical and mental benefits, which is why I’m so passionate about it.

1. Build Muscle and Boost Metabolism:
After the age of 35, women naturally begin to lose muscle mass, which slows down metabolism. Lifting weights can help preserve muscle, rev up your metabolism, and even prevent the dreaded weight gain many experience as they age.

2. Stronger Bones and Prevention of Osteoporosis:
Strength training can help strengthen your bones, muscles, ligaments, and tendons. This is especially important for women to prevent conditions like osteoporosis.

3. Mental Strength and Resilience:
Lifting weights isn’t just about physical gains. It’s about becoming mentally stronger, too. You’ll feel more confident, empowered, and capable of handling life’s challenges.

Let’s clear up a common myth: lifting weights will NOT make you bulky. Women don’t have enough testosterone to bulk up easily. The women who do look like bodybuilders have been on extremely structured, disciplined training and nutrition plans for years. Strength training will tone and sculpt your body, giving you that lean look many of us strive for.

If you’re new to strength training, or just getting back into it, you don’t need to spend hours in the gym. In fact, 2-3 full-body strength sessions per week is enough to start seeing results. Here’s how to structure your routine:

Focus on Compound Movements:
Start with compound lifts that work multiple joints at once, think squats, deadlifts, and lunges. These exercises give you the most bang for your buck, targeting several muscle groups in one move.

Progressive Overload:
This is key to making progress in strength training. You’ll want to gradually increase the weight, reps, or intensity of your workouts over time to continue challenging your muscles and seeing results.

Recovery Matters:
Don’t skip your rest days! When you lift weights, you’re actually breaking down muscle tissue. It’s during rest that your muscles repair and grow stronger. Prioritize sleep, foam rolling, and stretching to aid your recovery.

While cardio is great for heart and lung health, it’s not the most effective way to lose body fat or change your body composition. Strength training, on the other hand, increases muscle mass, which in turn boosts your metabolism, helping you burn more calories even at rest.

Getting started with strength training means setting realistic goals. Do you want to lift weights twice a week? Or maybe you want to work up to lifting a certain amount of weight? Whatever your goals, track your progress and stay consistent.

If you’re ready to take your fitness journey to the next level, consider joining my VIP Inner Circle. Inside, I offer customizable workout plans and personal coaching to help you reach your goals. You don’t have to do it alone, I’m here to help you feel confident and strong!

Ready to Get Started?

Now that you have the basics of strength training for women, it’s time to start! Whether you’re lifting at home with a few dumbbells or heading to the gym, you’ve got what it takes.

Health and Fitness Disclaimer

The information provided in this video is for general educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before beginning any exercise program, making significant changes to your diet, or if you have any concerns regarding your health or fitness. Participation in any fitness program may result in injury. By engaging in the exercises or recommendations presented in this video, you assume full responsibility for any risks or injuries incurred. Always listen to your body and modify as needed.

You’ve probably thought, “Yoga for weight loss? Isn’t that just a lot of stretching and chilling out?” Well, spoiler alert: yoga can absolutely help you shed pounds, and it’s not just about working up a sweat! I’ll break down exactly what yoga to do for weight loss, reduce stress, and boost your overall well-being—because who doesn’t want to feel strong and zen at the same time?

Let’s start with the basics: yoga works because it’s sneaky. It looks like it’s all calm and peaceful, but underneath that “om” is a powerhouse for building strength, managing stress, and keeping you in tune with your body. If you’re wondering what yoga to do for weight loss, think of it as the triple threat: it helps you get stronger, more mindful, and less stressed—which is a recipe for success on your wellness journey.

Now, why is this important? Well, when we’re stressed, our body releases cortisol—the little hormone that LOVES to hang onto belly fat. So, by reducing stress, yoga helps lower cortisol, which in turn helps you feel lighter and more at ease. Plus, when you’re feeling good mentally, you’re less likely to reach for that extra snack (you know the one). Now, your cortisol levels constantly fluctuate throughout the day and when they stay elevated for too long, it can lead to weight gain, especially around the belly. That’s why managing stress with practices like yoga is so crucial. By incorporating yoga into your daily routine, you’re not only strengthening your body but also creating a mental space where you’re less reactive to stress. This balance helps keep cortisol in check, allowing your body to work more efficiently and making it easier to stay on track with your weight loss and wellness goals.

Yoga’s magic doesn’t stop when you roll up your mat. Here’s where it gets even better:

Yoga teaches you to listen to your body. So, when you’re in the kitchen, you’ll start paying attention to what your body actually needs, instead of mindlessly snacking or eating when you’re not really hungry. You’ll find yourself asking, “Am I really hungry, or just bored?” (Spoiler: half the time, it’s boredom).

Yoga forces you to get in tune with how your body feels. So, it’s going to make you more conscious of what you eat, especially right before a class. (Ever tried doing twists after a burrito? Yeah, don’t.) Twists and folds during yoga can help your digestion too, keeping things moving and reducing bloating—a nice bonus when you’re on a weight loss journey.

Here’s the deal: when we’re stressed, we tend to eat more. Yoga helps lower those cortisol levels so you’re less likely to eat your feelings after a tough day. Plus, it gives you a healthier outlet for stress relief, so you don’t have to rely on comfort food (even though mac and cheese is delicious).

Now let’s get to the good stuff: what yoga to do for weight loss. If you’re looking to shed pounds, you want to focus on poses that build strength, improve flexibility, and help you feel empowered. Here are a few poses that will help you along your journey:

Incorporate these into your regular yoga routine, and you’ll start feeling the benefits—not just in how you look, but in how much more awesome you feel.

We’ve all been there: you’re doing “all the right things” to lose weight, but the scale isn’t moving. Stress could be the culprit! Yoga’s ability to melt away stress is one of its secret weapons when it comes to wellness. When your stress levels are under control, everything in your body functions better—weight loss included.

Incorporating more restorative yoga or breathwork practices into your routine can be just as effective as those sweaty power yoga sessions. Think of it like recharging your battery—when your body has enough energy, it’ll function better, and the weight loss (and overall wellness) will follow.

If you’re serious about shedding pounds and reducing stress, consistency is key. Here’s a sample weekly routine that balances intensity and relaxation:

Yoga isn’t just a one-time thing—it’s a lifestyle. The more you practice, the better you’ll feel, and the more your body will respond to the positive changes.

If you’ve been wondering what yoga to do for weight loss, now you know! It’s all about finding the right balance between effort and ease—building strength, reducing stress, and tuning into what your body really needs. The best part? You’ll feel amazing both physically and mentally.Ready to take the next step? Download my Yoga for Strength and Toning guide and discover how you can use yoga to achieve your goals.

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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!