Welcome to a transformative journey of cultivating a healthy mindset, with a focus on self-discipline, through meditation and motivation. Today we explore the concept of “Tapas.” This Sanskrit term, often referred to as self-discipline, embodies the inner fire that propels us forward, guiding us through growth, transformation, and resilience.

Understanding Tapas and Self-Discipline

Self-discipline, or Tapas, is the inner commitment that keeps us moving, even when motivation wanes. It’s about showing up for yourself each day, whether you’re in high spirits or facing challenges. True discipline involves recognizing your internal blockages and developing a mindset that supports consistency in your endeavors.

Tapas is frequently misunderstood as harsh discipline. However, it is fundamentally about self-commitment to growth and transformation. It is staying present and embracing discomfort, knowing that each struggle presents an opportunity for evolution.

Want to join me for a live healthy mindset meditation session? Register here! https://www.yogabyheather.com/schedule

💡 Want to learn more about the Yamas and Niyamas? This meditation was inspired by this book, The Yamas & Niyamas: Exploring Yoga’s Ethical Practice https://amzn.to/4jESOGJ (affiliate link)

Achieving wellness is often as much about having the right mindset as it is about the practical steps we take. At the core of wellness lies mental resilience – a powerful tool that enables us to overcome setbacks and achieve our health goals. We can draw invaluable insights from disciplines like one-on-one coaching or structured programs such as the Inner Circle to understand how critical mindset is in reaching our goals.

Mindset is the primary factor distinguishing those who succeed from those who struggle. It serves as the underlying support for all our objectives – personal or professional. From my experience working with countless individuals on various goals, those with a strong mindset inevitably excel, while others falter because they are often hindered by their mindset’s limitations.

Resilience is the ability to navigate setbacks and press forward. It’s knowing that hitting obstacles is a regular part of life and choosing to keep moving toward your long-term goals despite these hurdles. For instance, I encountered several personal setbacks during the pandemic, including significant health challenges, yet I continually prioritized showing up for myself. Resilience allowed me to view these events as temporary detours, not permanent roadblocks.

It’s essential to address mindset, particularly for women in their 30s, 40s, and beyond. With shifting life responsibilities – children, career pressures, aging parents – developing a resilient mindset becomes ever more critical. It’s not just about setting health goals but understanding your ‘why’ – the deeper reasons fueling your journey towards achieving them.

To truly aim for success, defining a compelling reason behind your aspirations is vital. It’s not sufficient to decide to lose 25 pounds; you should know why you’re motivated to do so. Perhaps it’s to enjoy active vacations, engage more with your children, or simply to enhance your mental health. Writing down this ‘why’, displaying it prominently, and revisiting it regularly keeps you accountable and laser-focused on your objectives.

Self-belief and confidence are fostered by positive affirmations. Being conscious of negative self-talk allows you to transform it into constructive affirmations. For instance, replace “I can’t do this” with “I am capable and have the skills to succeed.” Craft three positive affirmations to remind yourself of your strengths and potential.

While monitoring weight is commonplace, tracking other indicators of progress – stress handling, confidence levels, or energy fluctuations – is crucial. Journal daily, noting your emotional, mental, and physical states, and review these entries periodically to recognize your growth.

Success is built on consistent, small achievements rather than grand, singular efforts. Set manageable daily or weekly goals and celebrate the milestones. Consistency over perfection ensures sustainable progress.

Anticipating setbacks and having a preemptive plan to address them is a cornerstone of resilience. Identify potential obstacles and pre-define your actions to overcome them.

Being part of a supportive community or engaging in one-on-one coaching can dramatically elevate your accountability and adherence to wellness goals. These platforms offer encouragement and guidance, fostering both discipline and motivation.

Cultivating a strong and positive mindset is foundational to achieving wellness and fulfilling long-term goals. Through understanding your ‘why’, embracing positive affirmations, and tracking progress beyond just weight, you can foster resilience and witness transformative growth. Remember, your journey is personal and unique, and with the right mindset, you are poised to achieve your wellness aspirations.

In today’s fast-paced world, finding moments of stillness and acceptance can often feel like a luxury. Yet, embracing acceptance is crucial to our mental and emotional well-being. In this blog post, we explore a powerful 15-minute guided meditation designed to help you embrace the affirmation, “I am accepting,” leading you toward a path of self-compassion and understanding. This meditation is brought to life by Heather from yogabyheather.com, providing a serene experience that fosters connection with oneself and the world. 

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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