In this episode of Strong Body, Strong Mind, Balanced Life, Heather Monthie discusses the theme of 'Finding Strength and Stillness' for April 2025. She explores the concept of the discipline of doing less and how stillness can be a form of strength. Heather shares personal insights and challenges the cultural glorification of hustle, advocating for a conscious pause and the importance of resting without guilt. Practical tips and reflection practices are offered to help embrace stillness and move with purpose rather than panic. Heather encourages listeners to take intentional breaks, simplify their lives, and build quiet strength through mindful stillness.

https://youtu.be/Q6cBrf14Ji4

00:00 Introduction to the Healthy Mindset Reset00:21 April's Theme: Strength and Stillness01:44 The Discipline of Doing Less03:07 Challenging Hustle Culture05:10 Embracing Stillness in Daily Life06:56 Practical Tips for Practicing Stillness09:16 Reflection and Final Thoughts11:45 Closing Remarks

In this episode of the Strong Body, Strong Mind, Balanced Life Podcast, Heather Monthie introduces the Healthy Mindset Reset series designed for women committed to long-term health and fitness. 

The focus for March 2025 is on 'Trusting the Process', highlighting the importance of consistency over perfection. Heather emphasizes the concept of progressive strength, small, continuous improvements in both physical and mental health. She also shares personal insights on overcoming self-doubt and the importance of setting realistic, incremental goals. Tune in to learn how to embrace gradual progress and build lasting strength.

00:00 Welcome to the Healthy Mindset Reset

01:17 Monthly Themes for Growth

02:15 Trusting the Process

02:55 Stronger Every Day: Overcoming Doubt

04:30 Redefining Strength

06:56 Dealing with Doubt

09:51 Progressive Strength: A Lifelong Journey

13:27 Celebrate Your Progress

14:44 Conclusion and Call to Action

https://youtu.be/crDe1oFDjkE

If you’ve been feeling tired, struggling to build strength, or noticing that your usual workouts aren’t delivering the same results they used to—you're not alone. After 40, your body’s nutritional needs shift due to hormonal changes, making it harder to build muscle, recover quickly, and maintain energy levels.

But here’s the good news: with the right approach to nutrition and strength training, you can feel stronger, more energized, and balanced—no matter your age. Listen to the workshop below!

https://youtu.be/8dbuwPBqprY

That’s why I’m hosting a FREE YouTube Live training designed specifically for women over 40:

👉 Fuel Your Strength: How to Eat for Strength and Hormonal Balance for Women Over 40📅 Thursday, March 27 at 3 PM PST / 6 PM EST💲 Cost: FREE➡️ Register for reminder emails here

Why This Training Matters

After 40, your body processes nutrients differently. Hormonal shifts during perimenopause and menopause can lead to:✔️ Increased fatigue✔️ Stubborn weight gain (especially around the midsection)✔️ Muscle loss and slower recovery from workouts✔️ Reduced strength and flexibility

Most mainstream fitness advice isn’t designed for the unique needs of women over 40. It either focuses on strength training without addressing the hormonal and recovery side—or it emphasizes low-intensity workouts without helping you build real strength.

Fuel Your Strength is different. It’s a balanced, science-backed approach to eating and training that supports both muscle building and hormonal health—so you can feel your best every day.

What You'll Learn

In this 45-minute live training, I’ll break down exactly how to fuel your body to support strength, recovery, and energy levels—without complicated meal plans or restrictive diets.

✅ Why Nutrition Matters After 40

How hormonal shifts affect muscle tone, energy, and fat storage

Why most women over 40 aren’t eating enough protein to support muscle and metabolism

✅ How to Structure Your Meals Using the BALANCE Framework

Protein – How much you need and why it matters for strength and recovery

Carbs – When to eat them and how to avoid energy crashes

Fats – Healthy fats that support hormones and sustained energy

Hydration – Why water + electrolytes are critical for muscle recovery and metabolism

✅ Simple, Balanced Meal Ideas

Pre- and post-workout meal examples for strength and recovery

How to adjust your meal timing to boost performance and energy levels

✅ Live Q&A

Get your questions answered LIVE so you can walk away feeling confident in your plan

Who This Training Is For

✔️ Women over 40 who want to feel stronger and more energized✔️ Women navigating perimenopause or menopause who want to support hormonal balance✔️ Women who are strength training or working out but feel like their nutrition isn’t aligned with their goals✔️ Women looking for more energy, better muscle recovery, and sustainable strength

Who This Training Is NOT For

❌ Anyone looking for a quick fix or extreme dieting advice❌ Those not interested in strength training or building muscle❌ Anyone with severe medical conditions who hasn’t been cleared for physical activity

What You’ll Walk Away With

🌿 A simple, sustainable meal structure that fuels strength and energy🌿 Confidence in knowing how to support your body’s changing needs🌿 Reduced soreness and better recovery🌿 Increased strength and muscle tone without feeling depleted🌿 A clear path to feeling energized and strong in your body

Stop Guessing. Start Thriving.

You don’t need more willpower—you need the right strategy.Let me show you how to fuel your body the right way and unlock the strength and energy you’ve been missing.

➡️ Register Now

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.

Take a Zoom Yoga class with me! https://www.sorellawellness.co/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)

https://youtu.be/SeY49QRAz2c?si=MtS6H_1BfkFcBTQt

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.

The Foundation: Understanding Mindset

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.

Overcoming Obstacles: Building Mental Resilience

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.

https://youtu.be/SxJwsDfvR4Q

Tailoring Mindset Strategies for Women Over 30

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.

The Power of 'Why': Finding Motivation

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.

Embracing Positive Self-Talk

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.

Tracking Progress Beyond the Scale

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.

Harnessing Small Wins and Consistency

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.

Handling Setbacks with a Bounce-Back Plan

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.

The Role of Accountability in Achieving Goals

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,

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. 

https://youtu.be/RsohOtq58CQ

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?

Reduces Stress: By slowing down the breath, you signal your body to relax, shifting from the fight-or-flight response to a calm, restorative state.

Improves Focus: Regular practice can enhance concentration and mental clarity by increasing the supply of oxygen to your brain.

Boosts Energy: It can invigorate your body by removing carbon dioxide and increasing oxygen levels, refreshing your entire system.

Promotes Emotional Balance: Helps regulate the emotional system, reducing impulsiveness and anxiety.

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.

https://youtu.be/sHyMO_MkhXY?si=MFL6hiijvJ1mZSHL

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:

Morning Ritual: Start your day with four minutes of Dirgha breathing to set a calm, grounded tone for the day ahead.

Pre-Meeting Prep: Before heading into stressful or demanding situations, take four minutes to center yourself with this breathing technique.

Evening Wind-Down: Help your body transition into a state of rest by practicing Dirgha breathing before bedtime.

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.

https://youtu.be/esXGc9DA_gE

Why Add Yoga to Your Training Routine?

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

Improving Flexibility and Range of Motion: Stretch out tight muscles and move more freely in your workouts or sports.

Supporting Recovery: Reduce soreness, boost circulation, and speed up recovery.

Preventing Injuries: Strengthen stabilizing muscles and improve balance.

Enhancing Mental Focus: Relax your mind and visualize success in your sport or fitness goals.

3 Ways to Integrate Yoga Into Your Routine

Yoga for Active Recovery DaysOn your rest days, yoga is a perfect way to keep your body moving without overdoing it. Focus on gentle stretches and poses that target sore muscles. This type of yoga, often called restorative yoga, helps you recover faster while calming your mind.Key poses to try: Child’s pose, pigeon pose, reclined twist.

Yoga for Cross-TrainingUse yoga to balance your primary training routine. For example, if you’re a runner, yoga can strengthen your core and open up tight hips. If you’re a weightlifter, yoga improves shoulder mobility and lengthens shortened muscles. Consider power yoga or even yoga with light weights to challenge your body in new ways.Key styles: Power yoga, hot yoga, yoga sculpt.

Yoga for Visualization and FocusYoga isn’t just about movement; it’s also about mindfulness. Use guided meditations or visualization techniques to mentally prepare for a competition or event. Imagine yourself succeeding in your sport or achieving your fitness goals while practicing controlled breathing and mental clarity.

Essential Yoga Equipment to Get Started

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:

Yoga MatA good-quality yoga mat provides cushioning and grip, which is essential for comfort and safety. Look for thicker mats if you have joint issues. Popular options include the Manduka Pro or Lululemon yoga mats.

Yoga BlocksBlocks help bring the floor to you, making poses more accessible and supporting proper alignment. Cork blocks are sturdier and provide more stability than foam blocks.

Yoga StrapA strap can help you deepen stretches and assist with flexibility. If you don’t have one, you can use a towel or belt as a substitute.

Knee SupportIf you have sensitive knees, consider a daisy pad or a yoga bolster for extra cushioning during poses that require kneeling.

Yoga Towel or BlanketA yoga towel can prevent slipping during sweaty sessions, and a blanket can be used for additional support in restorative poses.

How to Get Started

Start Small: Dedicate 10-15 minutes a couple of times a week to yoga. Gradually increase the duration and frequency as you get comfortable.

Choose the Right Classes: Try different styles and instructors to see what works best for your needs. Apps like YogaDownload or Peloton offer a variety of classes for all skill levels.

Explore Restorative and Power Yoga: Alternate between gentle recovery-focused sessions and more intense yoga styles to balance your training.

Experiment with Props: Use blocks, straps, and bolsters to make poses easier or more comfortable.

Download Your Free Guide

Ready to dive in?

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

https://youtu.be/wM3mxz_eKkY?si=oUI707kCGOnPCHs1

1. Improves Recovery

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.

2. Increases Flexibility and Mobility

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.

3. Builds Functional Strength

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.

4. Boosts Mind-Body Connection

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.

5. Reduces Risk of Injury

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: The Ultimate Fitness Companion

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.

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.

Why Strength Training?

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.

https://youtu.be/UdW61mQU0hI?si=1giE8-v1G9OLOXaS

The Benefits of Strength Training for Women

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.

Worried About Getting Bulky?

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.

How to Get Started with Strength Training

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.

Why Strength Training Beats Cardio for Fat Loss

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.

Set Your Strength Goals

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,