If you’ve ever looked in the mirror and barely recognized the person staring back at you, this post is for you.



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



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




https://youtu.be/mR9FXMxlitc








Where This Idea Began



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



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



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







Why a Year — Not a Quick Fix



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



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




Build consistency without burnout



Develop resilience to bounce back from setbacks



Reconnect with yourself after years of putting everyone else first




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







Introducing: The StrongBody 75 Challenge



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



That’s exactly what the StrongBody 75 Challenge is.



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



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



Your goal might be to:




Get consistent with your workouts or walks



Stretch or practice yoga daily



Improve your nutrition and hydration habits



Rebuild your confidence after a setback




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



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







The Power of Resilience



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



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

Let’s talk Wheel Pose. In yoga, it’s one of those poses that everyone sees and thinks: “Wow, that looks amazing… but also terrifying.” And honestly? That’s kind of the point. Wheel Pose (Urdhva Dhanurasana) isn’t about bending yourself into a pretzel. It’s strength, mobility, and maybe a little mental toughness too.



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



What is Wheel Pose in yoga?



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



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




https://youtu.be/NmN3Xsw8iH4




Yoga Wheel Pose vs Bridge Pose



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




Bridge is the supportive best friend: easier on your body, shorter lever, less pressure on the shoulders and wrists.



Wheel is the flashy lead singer: deeper extension, more strength, more mobility.




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



Why is Wheel Pose so difficult for me?



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




Tight shoulders, hips, or chest. Desk jobs, weightlifting, life in general = tight muscles.



Weak glutes/core. Without them, your low back does all the heavy lifting (ouch).



Mental resistance. Backbends are vulnerable. It’s not unusual to hit that nope factor the second you try.




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



What are the Benefits of Wheel Pose



Why put yourself through all this? Because Wheel delivers.




Strength: Legs, glutes, arms, core — it hits everything.



Mobility: Opens up the tight spots from sitting, scrolling, and slouching.



Confidence: That moment you push up and realize “holy crap, I did it” = priceless.




Can anyone do Wheel Pose?



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



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



Great alternatives that still give you the benefits:




Bridge Pose



Supported Fish



Camel Pose




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



Is Wheel Pose good for beginners?



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



Start with:




Bridge Pose (with or without blocks)



Camel Pose



Supported Fish



Strength + mobility drills for your glutes, shoulders, and core

Have you ever wondered, “Is it too late to start yoga?” Maybe you’ve thought:




I’m too old to start.



I don’t have a background in dance, gymnastics, or sports.



Everyone else started younger, I’ll never catch up.




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



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




https://youtu.be/AtnYZPbbgv4?si=ESNM7HV71VTvExBO




My Yoga Origin Story



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



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



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



Restarting at 45 After Injury



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



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



Is It Too Late to Start Yoga? The Myths vs. Reality



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




“I started too late.” Yoga isn’t a competition. It’s a lifelong practice you can begin at any age.



“I’m too old.” Yoga adapts to you, not the other way around. Your practice is yours, and it will meet you exactly where you are.



“Everyone else has a background in dance or gymnastics.” Nope. Most people don’t. Social media might show the extreme poses, but real yoga is about connection, not comparison.



“I’ll have to work harder.” Maybe. But effort builds patience, discipline, and resilience. Those qualities are part of the yoga journey.




What Yoga Looks Like Later in Life



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



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



The Takeaway



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



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




Consistency – showing up, even for 10 minutes.



Curiosity – exploring more than just the poses.



Compassion – letting go of comparison and practicing for you.




Start Today

Uses, Tips, and a Starter Kit for Your Home Practice



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



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



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




https://youtu.be/h5CDaSE0_4A?si=It6XLri2LxbeBSUE




Do You Really Need Yoga Props?



Short answer: No.



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



That said, props can:




Help you modify poses to fit your body



Provide support for joint pain or limited mobility



Deepen stretches and increase mobility



Make restorative practices more comfortable



Offer new ways to build strength




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



The Core Props to Start With



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



1. Yoga Blocks



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




Cork vs. Foam: Cork is sturdier and less wobbly, foam is lighter and softer.



Uses: Forward folds, chest openers, restorative reclined positions, arm balances (they give tall bodies extra room!).




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




https://youtu.be/55OG7Fb2hSg?si=QQUGNt2tE3NR_Zrb




2. Yoga Strap



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




Use it for hamstring stretches, shoulder openers, or deepening seated folds.



Household alternatives: a belt, scarf, or towel.





https://youtu.be/h5bWEC6lJRg?si=-Gwp5lgt4Xflf8IP




3. Bolster or Blanket



Bolsters and blankets add comfort and support in restorative poses.




Use under the back in chest openers.



Support your knees or hips in seated poses.



Fold a blanket under your heels for yogi squats if your calves/ankles are tight.




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



Optional Props to Explore Later



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




Cushioned Knee Pads – Great if you practice on hardwood floors or struggle with knee sensitivity.



Resistance Bands – Add strength training into yoga moves...

Links to things mentioned in this episode:




Join the Yoga By Heather Facebook Community: https://www.facebook.com/groups/1603581096525016



60 High-Protein Foods for Women Over 40 https://youtu.be/K9kkNq5fowQ 



Peloton App (Try for 60 days free) https://www.onepeloton.com/digital/checkout/digital-gp-60d?code=MGZhODMwZDk0ZmM4NDA4MTg1OWM1MWE5NDMzM2JjOTB8NTA3MjE4ZDg2MjMxNGI5MjljYmE4ZTJkMWViMGJlYmY= 



Isalean Performance Protein https://ysa.isagenix.com/en-us/shop/weight-management/isalean-performance-protein?pid=9c4ee1928e9c4dbfab628af1e4c8695e



Collagen Peptides https://amzn.to/4lf2iZD 



Slow Flow Yoga for Beginners Over 40: https://www.yogastrengthacademy.com/online_store/slow-yoga-for-beginners-over-40 



Will yoga help you to lose weight? https://youtu.be/E0CXxEpErp0?si=EB-1YG4AdqoDSVjB




YOGA TRAPEZE (SUSPENSION YOGA):




Yoga Body Trapeze Stand https://amzn.to/3KbWD6B   



Yoga Inversion Swing (Sling) https://amzn.to/3MaqjCz  



Yoga Trapeze Ceiling Hooks https://amzn.to/40ATHWj  



Aerial Yoga Silk https://amzn.to/3JMcreT




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



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



00:00 Introduction to the Yoga Strength Academy Podcast



01:57 Addressing Common Yoga Concerns



04:37 Yoga as a Workout: Benefits and Misconceptions



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



13:39 Choosing the Right Yoga for Your Age



19:21 Yoga Modifications for Injuries and Joint Pain



21:26 Listening to Your Body in Yoga



23:23 Using Props to Enhance Your Yoga Practice



27:26 The Role of Supplements in Fitness



32:18 Finding the Right Yoga Community



35:22 Introducing the Yoga for Beginners Over 40 Program

If you're a high-achieving, type-A, get-stuff-done kind of human... let me guess: you're tired. But not the kind of tired a nap can fix. It's that "my brain won't shut off and my back is stiff from life" kind of tired.



Yeah, I see you. And no, you don’t need another productivity hack.



What you need is more yoga. Not the chanting-and-incense kind (unless you’re into that, no judgment). I’m talking about real yoga. The kind that clears your brain fog, opens up those cranky shoulders, and reminds your nervous system that it’s safe to exhale.



This is for you if:




You're productive but also... kind of running on fumes.



You’ve been multitasking so hard you forgot what it’s like to focus.



Your body feels like a tangled pile of tension cables.



You sleep, but you don’t rest. You work out, but you don’t recover. You eat, but... is it helping or hurting?




Sound familiar?




https://youtu.be/Yqpx_brtooc




Here’s the Deal: Your Brain’s Not the Problem. Your Nervous System Is Fried.



That "always on" mode? It’s cute until your breath is shallow, your joints are stiff, and your motivation disappears like your favorite leggings in the laundry.



When your nervous system is in overdrive:




You’re wired but tired



You can’t focus for more than 10 minutes



You start skipping workouts, reaching for sugar, and saying yes when you meant to scream NO




Yoga helps hit the reset button. Not just on your body, but on your whole system.



Why Yoga Works (Even if You Think You're Bad at It)



You don’t need to be flexible. You don’t need fancy leggings. You don’t need to be “spiritual.”



You just need 10 minutes. Seriously.



Here’s how yoga helps high performers like you:



Movement = Mental Reset



Get out of your head and into your body. Even 10 minutes of flow clears the mental cobwebs, grounds your energy, and makes you a nicer person to be around.



Breath = Nervous System Regulation



When your breath slows down, your whole system chills out. Your brain goes from frantic to focused, and your body shifts from survival mode to “oh hey, I feel good.”



Stillness = Emotional Clarity



Stillness isn’t doing nothing. It’s doing recovery on purpose. This is where the clarity comes. The “I know what I need to do” moment. The “I finally heard myself think” moment.



But How Do You Actually Use Yoga as a High Performer?



Glad you asked. I teach real-life humans (not monks) how to do this every day. Here’s how to start:



Your Mind-Body Reset Toolkit



Morning Energy BoostA 10-minute yoga flow to shake off the sleep, roll out the tight spots, and get your brain online for the day.



Midday Clarity BreakA combo of breathwork, mobility, and “get-me-out-of-this-chair” stretches. Because your brain doesn’t run on caffeine alone.



Evening Wind-Down RitualGentle stretches + longer exhales = better sleep, less doomscrolling, and waking up without rage in your spine.



Yoga isn’t about being good at yoga. It’s about being good at life.



If you're ready to stop running on empty and start showing up strong, clear, and focused, this is your sign.

I want to pose a simple question that could change everything:



What if you gave yourself a year?



Not a week. Not a month. But one full year to focus on the one thing you’ve been wanting to do for yourself. 



Your health, your energy, your strength, your confidence.



I asked myself this question in April 2024 when I decided it was time for a major reset. I wasn’t feeling like me anymore. I had gained weight. I felt off track. I didn’t feel strong, confident, or energized and I knew I needed to make a change.



So I gave myself a year. Just one year.



My goal? Lose 50 pounds of body fat. Not with a crash diet, not with extreme workouts, but with daily habits I could stick to. I didn’t shout it from the rooftops. I didn’t even tell most people. I just made the commitment quietly and started showing up.



And here’s the result: By April 2025, I had lost 35 pounds. I didn’t hit the 50, but I wasn’t mad about it. That’s 0.75 pounds per week, and I was proud. Most importantly, I felt like myself again.



People started noticing. But more than the number on the scale, they noticed me. They said, “You look like Heather again.” And I thought, “Yeah. I feel like Heather again.”




https://youtu.be/-wRLgrukpVI




Operation Fit AF: Level 48



In June 2025, I turned 48. And I decided that this next year, Level 48, was going to be about continuing the work I had started.



I call it Operation Fit AF. Not just physically strong, but mentally strong. Spiritually grounded. Focused. Consistent.



It’s not about aesthetics or getting “shredded.” It’s about building a body and life I can feel proud of now and at 80, 90, or 100.



I’ve hiked the Grand Canyon. I’ve done bodybuilding competitions and triathlons. I love doing the things. And I want to keep doing them for decades to come.



Just One Thing for One Year



I got the idea of “one year” from a mentor back when I was training to be a teacher in Wisconsin. She told me:



“Each school year, just focus on one thing. Get really good at it.”



That advice stuck. And I’ve used it throughout my life, from earning a PhD to making big career shifts.



Because here’s the truth: The time is going to pass anyway. You’re going to be 40, 48, 55, 61 either way. So why not be fit AF while you’re at it? 



Join Me at Your Level



I started posting about Operation Fit AF on TikTok and Instagram, and women started replying:




OFAF46



OFAF55



Even OFAF61




This is not about age. This is about levels. Whatever level you’re at, you can join me.



I’ll be sharing daily videos, longer podcasts like this one, and blog posts like this to help inspire and support you as you build your own strong, balanced life.



What You Can Expect




Real talk about setbacks, plateaus, and staying consistent.



Fitness tips for strength, mobility, and longevity.



Mindset strategies to train your mind, not just your body.



Nuggets of wisdom that helped me reclaim my energy, strength, and identity.




Because this isn’t just about the scale. This is about you, feeling like yourself again.



Train Your Mind. Strengthen Your Body. Lead from Within.

The Best Choice for Your Yoga Practice Over 40



Wondering whether to choose a cork vs foam yoga block? In this episode, I compare the Manduka cork yoga block and Gaiam foam block side by side, so you can decide which one fits your yoga style, body needs, and budget best. 



Shop my favorites (affiliate links): Manduka Cork Block – https://amzn.to/43A0iUf Gaiam Foam Block – https://amzn.to/40jMM42



In this episode, Heather discusses the differences between cork vs foam yoga block, focusing on how they can support your yoga practice, especially if you're over 40 or 50. She explains the various uses of yoga blocks, such as bringing the floor up to you and providing joint support. Heather highlights the pros and cons of each type of block, pointing out that cork blocks offer more stability and support for balancing postures while foam blocks are softer and may be more comfortable for restorative poses. She shares her personal preference for cork blocks and offers tips for beginners who are new to yoga or on a budget, including using household items as substitutes. Heather also answers common questions about the necessity and cost-effectiveness of yoga blocks for older practitioners. Don't forget to check out the affiliate links in the description for block recommendations.



00:00 Introduction: Choosing the Right Yoga Block



00:46 How to Use Yoga Blocks in Your Practice



03:09 Cork vs. Foam: Key Differences



04:48 Personal Recommendations and Experiences



06:58 Answering Common Questions



12:31 Conclusion and Community Engagement




https://youtu.be/55OG7Fb2hSg




Cork vs Foam Yoga Blocks: The Best Support for Your Yoga Practice Over 40



If you’re in your 40s, 50s, or beyond and just getting started (or restarting) your yoga practice, yoga blocks are one of the best tools to support your joints, improve your alignment, and make poses more accessible. But one common question pops up for nearly everyone:



Should you buy cork or foam yoga blocks?



In this post, I’ll walk you through the pros and cons of both types of blocks and help you choose the best option based on your body, your goals, and how you plan to use them, especially if you’re working with tight hamstrings, sensitive joints, or balance challenges.



Why Yoga Blocks Matter More After 40



As we age, our bodies naturally lose flexibility, muscle mass, and joint cushioning. Yoga blocks help bring the floor to you, making poses more accessible and safe while still encouraging strength and mobility.



Whether you're doing a forward fold and can't quite reach the floor, or you're easing into a restorative hip opener and want a little extra support, blocks can help you relax into the pose instead of forcing your way into discomfort.



Cork Yoga Blocks: Firm, Stable, and Grounded



Cork yoga blocks are solid, dense, and ideal for anyone who wants extra support in their standing or balancing postures.



Pros of Cork Blocks:




Provide excellent stability during standing and balance poses



Offer a grounded, sturdy feel under your hands



Extremely durable and long-lasting




Cons of Cork Blocks:




Can feel too firm for knees or wrists in seated or restorative poses

Let’s just get straight to it: If you’re wondering, “Will yoga help you lose weight?” the honest answer is… kind of.



Not in the way a bootcamp or spin class might torch calories. Not because it magically melts fat.



But for me, yoga was the catalyst that changed everything. It got me back on track when I’d lost my way, and eventually, yeah, the weight started coming off too.



How Yoga Helped Me Restart My Healthy Lifestyle



I’ve always been that person who, when life gets messy and I stop taking care of myself, yoga is what brings me back. Not a bootcamp. Not a diet. Just 20 minutes on the mat to reconnect with myself.



It’s the thing that resets my focus.



Every time I’ve fallen out of my routine, eating like crap, skipping workouts, losing sleep, yoga is what nudges me to come back home to my body. From there, the rest starts to shift too.




https://youtu.be/E0CXxEpErp0




Forward Folds + Full Bellies = Nope



Here’s something funny that actually made a big impact: Doing yoga with a full stomach kinda sucks.



Have you ever tried a forward fold after eating a giant lunch? Yeah… not ideal.



Because of that, I started paying more attention to when and what I was eating, just so I’d feel good during class. Smaller meals, more protein and veggies, less heavy junk.



That one small change? It sparked a whole ripple effect.



I started noticing how certain foods made me feel, tired, bloated, wired, energized, and gradually, I made better choices without even realizing it. 



The Domino Effect That Changed My Life



Once yoga was back in my routine, other habits started falling into place:




I drank more water (especially after hot yoga).



I paid more attention to my sleep.



I started walking more.



I added in strength training again when I felt ready.




This wasn’t about going all-in overnight. It was slow. Gentle. Sustainable. And honestly, that’s why it stuck.



My Mindset Shift: From “Lose 50 Pounds” to “Live Like This Forever”



I used to approach weight loss like a checklist:




Lose X pounds



By Y date



Using Z program




And when I didn’t hit the goal fast enough, I’d quit. But yoga taught me to slow down and look at this as a lifestyle. Not a 30-day plan. Not a punishment. A way of living that makes me feel like me again.



Especially If You’re Over 40…



Let’s be real: our bodies don’t bounce back like they used to. Hormones shift. Injuries add up. Time feels scarce.



Yoga has been the one constant that meets me where I’m at. Even when I was recovering from a major leg injury, I could still do gentle restorative yoga. It kept me moving. It kept me hopeful.



And when I felt better, I did more.



So… Will Yoga Help You Lose Weight?



Not directly. But indirectly? Hell yes.



It creates the space you need to:




Pay attention to what your body actually needs



Move more consistently



Eat more intentionally



Sleep better



Reduce stress

Grounded Presence & Deep Restoration: Yoga Nidra [20 min]



Ever feel like your body is exhausted, your mind won’t shut off, and your stress levels are stuck on high?You’re not alone—and you’re not broken. You’re just overdue for real rest. Not the scrolling-on-your-phone kind, but the actual nervous-system-reset kind.



That’s where Yoga Nidra comes in.



What Is Yoga Nidra?



Yoga Nidra, or “yogic sleep,” is a powerful guided meditation that brings you into a state between waking and sleeping. You're not actually asleep, your body is deeply relaxed, but your mind remains alert. It’s like pressing a giant reset button for your brain and body.



Unlike most forms of yoga, you don’t move during yoga nidra. Instead, you lie down, get cozy, and listen as you're gently guided through breath awareness, body scanning, visualization, and intention setting.



It's not about trying harder. It’s about letting go.




Backed by research, Yoga Nidra has been shown to:




Lower cortisol (your stress hormone)



Improve sleep quality



Enhance focus and creativity



Support recovery from burnout and chronic fatigue



Reduce anxiety and support emotional resilience(Kumar, 2008; Datta et al., 2022)





How to Practice Yoga Nidra



You don’t need any experience to begin. Here’s how to get started:




Find a quiet space. Lay on your back with a yoga mat, blanket, or even your bed.



Get comfortable. Use props—pillows under the knees, a rolled towel under the neck, an eye pillow or light blanket.



Stay still. The less you move, the deeper the relaxation.



Listen to the recording. You’ll be guided through steps that gradually shift your brainwaves from beta (thinking) to alpha and theta (deep relaxation).



Don’t try to “do” it. Just listen. If your mind wanders, that’s okay. Bring it back gently.




You’re not “doing it wrong” if you drift off or lose track. That’s part of the process.



Signs You’ve Entered Deep Rest



You might notice:




A sense of weightlessness or heaviness



Vivid imagery or colors behind your eyelids



Deep calm, like waking from the best nap ever



Subtle twitching or energy shifts (that’s your nervous system relaxing)




These are all signs your body is shifting into parasympathetic mode—rest, digest, and restore.







Try It Now: Free Guided Yoga Nidra



Want to experience it for yourself?



Whether you have 20 minutes before bed or just finished a stressful day, Yoga Nidra helps you come back to yourself—calm, clear, and grounded.




https://youtu.be/klwbfQZrqyQ








Final Thoughts



Rest can feel like rebellion in a world that worships hustle and productivity. But rest isn't a reward, it's a requirement.



Yoga Nidra doesn’t just help you relax. It helps you remember who you are underneath the noise.



Give yourself permission to rest. Not because you've earned it, but because you’re human.







Ready to Go Deeper?

Focusing on small, consistent actions, Heather shares how these can lead to significant physical, mental, and emotional improvements. She discusses concepts from yoga philosophy, such as Saucha (cleanliness) and Pancha Koshas (layers of being), and how they can be integrated into daily routines to create lasting change. Heather also highlights the importance of mindful leadership, breaking free from all-or-nothing thinking, and setting realistic, sustainable goals. Listeners are encouraged to adopt small, intentional habits and rituals that build trust and lead to greater overall well-being.



00:00 Introduction: Overcoming Overwhelm00:33 The Power of Small Moves02:52 Yogic Wisdom for Daily Life07:16 Mindful Leadership Strategies11:10 Breaking Free from All-or-Nothing Thinking16:32 Conclusion and Resources



Have you ever felt like you’re constantly starting over?Like you're juggling a thousand things and just need a full day to reset your life, but can barely find 10 minutes for yourself?



You're not alone. And more importantly, you're not stuck.



What if I told you that the path to feeling energized, focused, and aligned isn’t through massive overhauls or all-or-nothing thinking, but through small, consistent, intentional moves?



This is where real transformation begins. Not in a 30-day blitz or a weekend reset, but in the small things you do daily that anchor you to the version of yourself you’re becoming.




https://youtu.be/JyXZ5RLqXD0




Momentum Lives in the Micro-Movements



The myth of overnight transformation is everywhere:"Drop 20 pounds in 30 days.""Write your book in one weekend.""Reset your entire life in one magical morning."



Sounds powerful, right? But here's the truth:



Sustainable success doesn’t come from massive action. It comes from daily consistency.



In both yoga and leadership, this is echoed in ancient wisdom and modern science alike.



Yogic Wisdom: Clear the Clutter with Saucha



In yoga, we embrace the principle of Saucha, purity and cleanliness. But it’s not just about physical hygiene. It’s about clearing away what doesn’t serve us, mentally, emotionally, and energetically—so our energy can flow freely.



Think of your life like a river. When your days are cluttered with to-dos, digital noise, and mental fog, that current gets blocked. You get stuck. Stagnant.



Small acts of Saucha can restore that flow:




Wiping down your yoga mat



Drinking water before your coffee



Cleaning one drawer in the kitchen



Putting your phone away during meals



Taking 3 deep breaths before you dive into your day




These tiny rituals are powerful.



Start with the Body: The Annamaya Kosha



According to yoga philosophy, our first layer of being is the Annamaya Kosha, our physical body. It's the foundation. If your body isn’t nourished, hydrated, rested, and moved, everything else in your life struggles to function.



And yet, taking care of your body doesn’t have to mean a 90-minute workout or a gourmet meal prep marathon.



It’s:




A 10-minute stretch between meetings



A walk around the block after dinner



Choosing a nourishing meal over fast food



Going to bed 30 minutes earlier

We’re asking a lot from our leaders right now.



They’re navigating relentless change, managing uncertainty, making difficult decisions, and trying to keep their teams engaged in a world that never seems to slow down.



Traditional leadership development programs offer tools, strategies, and skill-building, but I believe we’ve reached a turning point. Today’s leaders don’t just need better frameworks. They need something deeper: the ability to lead from the inside out, with clarity, authenticity, and emotional steadiness.



This is where yoga for leadership offers surprising value.




https://youtu.be/S4JKJy5dMVs




Research-Backed Insight: Yoga Builds Better Leaders



A study by Dr. Leila Naderi titled Yoga for Leadership really stuck with me. The research found that leaders who practiced yoga four or more times per week reported significantly higher levels of authentic leadership, a leadership style associated with:




Self-awareness



Ethical decision-making



Clear, grounded communication



Emotional balance




Let’s be clear. This isn’t about doing headstands in the boardroom (though no judgment if that’s your thing). It’s about building the kind of inner strength and awareness that modern leadership demands.



Yoga Develops What We Struggle to Teach



Authentic leadership is more than a buzzword. It’s been consistently linked to improved trust, team performance, and employee retention. What stood out to me in the research were four specific dimensions yoga seems to naturally strengthen:




Self-awareness: Understanding how you show up and why it matters



Internalized moral perspective: Staying anchored in your values—even when under pressure



Balanced processing: Listening deeply and thinking clearly before reacting



Relational transparency: Leading with honesty, empathy, and humanity




In other words, the kinds of leadership qualities we talk about, but rarely know how to train.



It’s Not Just Movement. It’s Mental Fitness



For those new to yoga for leadership, it might sound like a stretching routine. But that’s only part of the picture. What yoga really does is train your nervous system.



Consistent yoga practice has been shown to:




Activate the parasympathetic nervous system (your body’s "rest and restore" mode)



Improve emotional regulation and cognitive clarity



Build resilience and help leaders respond rather than react




When I say yoga helps leaders stay grounded, I mean that in the most literal, neurological sense.



Real ROI: Healthier Leaders, Healthier Cultures



Organizations invest heavily in leadership development, but we often overlook that sustainable leadership starts with how people feel and function on the inside.



Yoga isn’t just a wellness perk. It’s a tool that can:




Reduce burnout



Improve decision-making and interpersonal communication



Cultivate a culture of presence, empathy, and calm under pressure




And it’s a much more human way to support people than another generic webinar or PowerPoint deck.



How to Start a Yoga for Leadership Program (Without Overhauling Everything)

Harnessing Intentional Movement for Energy and Purpose



In this episode of 'Strong Body, Strong Mind, Balanced Life,' Heather Monthie introduces the theme for May 2025: 'Move with Intention.' Heather discusses the impact of mindless actions on energy levels and emphasizes the importance of purposeful movement. Drawing from yoga philosophy, she explores concepts like brahmacharya (wise use of energy) and Satya (truthfulness). You are encouraged to evaluate their daily activities, let go of non-serving commitments, and create reset rituals to restore energy. Heather also highlights the significance of consistency and intentionality in building a strong, balanced life. Visit Heather’s website at https://www.heathermonthie.com/free/ for a wealth of free resources on yoga, fitness, nutrition, and mindset.



00:00 Welcome to the Podcast00:21 Monthly Themes and Yoga Principles00:58 Move with Intention01:36 Mindless Action vs. Intentional Movement03:13 Conserving Energy and Avoiding Burnout05:38 Letting Go and Embracing Truthfulness11:18 Creating Non-Negotiables and Reset Rituals12:14 Conclusion and Free Resources







In a world that glorifies the grind, it’s easy to mistake motion for progress. But if you're constantly in motion, checking boxes, juggling responsibilities, leading others, yet still feel off, exhausted, or like something's missing… you're not alone. You’re not broken.



You might just be moving without intention.



This month on Strong Body, Strong Mind, Balanced Life, we’re exploring what it really means to move with purpose, in your body, your mind, your breath, and your leadership. Let’s unpack why random, reactive action is draining your energy and how to reclaim your power through consistent, intentional movement.



The Trap of Constant Motion



You know how to work hard. You’re the kind of woman who leads teams, runs households, builds businesses, and never misses a beat. But discipline without direction? That leads straight to burnout.



We’ve all had those days: ping-ponging between obligations, playing life-sized whack-a-mole, reacting instead of intentionally choosing our next move. That scattered, frantic feeling isn’t a productivity problem; it’s an alignment issue.



In yoga philosophy, the principle of Brahmacharya teaches us the wise use of energy. It’s about knowing when to push and when to pause. When you act without clarity, you deplete yourself. When you move with intention, you restore your strength.



Ask yourself:



“Am I acting from alignment… or am I just reacting?”



Letting Go Is a Power Move



Sometimes, you’re not tired because you’re doing too much.



You’re tired because you’re doing too much of what no longer belongs to you.



Let that sink in.



We carry:




Roles we've outgrown



Responsibilities we never chose



Habits that once helped but now hold us back




That’s where Satya, truthfulness, comes in. Radical honesty about what stays… and what needs to go. You deserve to build a life that fits who you are now and who you’re becoming, not who you used to be.



And it’s not just about quitting jobs or dropping commitments. It’s about releasing expectations, old versions of yourself, and energy leaks that no longer align with your future.



“When you're rooted in truth, you don’t need to force things.”

Your Yoga Kickstart: A Guide to Build a Stronger, More Confident, Healthier You https://yogakickstart.sorellawellness.co/ 



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



Finding Strength in Stillness | Healthy Mindset Reset Series with Heather Monthie



Welcome to the Strong Body, Strong Mind, Balance Life Podcast! In this episode, Heather Monthie dives into how inner strength is cultivated in quiet moments. Part of the Healthy Mindset Reset series, this episode's theme is about intentional stillness — be it through brief pauses or extended yoga sessions. Heather shares her personal journey and insights, emphasizing how resilience and strength come from mindful recovery rather than constant hustle. Tune in to learn the importance of self-study, the principle of 'svadhyaya' from yoga philosophy, and practical tips for incorporating stillness into a busy life. Whether you're an ambitious go-getter or simply seeking to reclaim your energy, this episode is for you.



00:00 Introduction to the Healthy Mindset Reset Series00:30 Finding Strength in Stillness00:56 The Importance of Intentional Stillness01:37 Recognizing Overcommitment and Stress03:44 Yoga Philosophy and Self-Study05:20 Personal Story: Overcoming Injury07:51 Mindset Reset: Embracing Rest and Recovery11:05 Upcoming Themes and Podcast Information12:23 Conclusion and Final Thoughts



In a world that rewards hustle, being busy has become a badge of honor. But if you're a high-achiever who feels like you've lost touch with yourself under the weight of constant doing… this episode is your reminder:



Inner strength is built in the quiet moments.



On this week’s Healthy Mindset Reset, I’m sharing how slowing down became my greatest power move. This episode isn’t about checking out — it’s about tuning in.



Drawing from yoga philosophy, I’ll guide you through the concept of Svadhyaya (self-study) and how moments of intentional stillness — even 60 seconds of breath — can reconnect you to the version of you who feels calm, strong, and centered.



You'll hear about:




Why pushing through isn’t always the answer.



What my recovery from a serious injury taught me about resilience.



How presence, not pressure, is the foundation of lasting strength.




This episode is especially for those who:



Juggles a million responsibilities Thrives on achievement, but feels burnt out Wants to reclaim her calm, energy, and sense of self



Listen now on your favorite podcast platform or YouTube: Strong Body, Strong Mind, Balanced Life Podcast



Don’t forget to download my Free Nutrition & Meal Planning Guide — because eating well is one of the most powerful ways to support both your mind and body.

High Protein Diet for Women Over 40 |  How to Meal Plan Without Losing Your Mind



High Protein Diet for Women Over 40: How to Meal Plan Without Losing Your Mind



Meal planning doesn't have to be complicated, especially when you focus on what matters most: protein.



Today, I’m sharing exactly how I create a simple, sustainable high-protein meal plan as a woman over 40. This approach has helped me build strength, support fat loss, and stay energized — without spending my entire Sunday meal prepping!



If you're new here, I’m Heather — yoga-inspired wellness coach, lifelong fitness enthusiast, and someone who believes in a balanced, intentional approach to health.



Let’s dive into today's strategy!



Why Focus on a High-Protein Diet for Women Over 40?



As we age, especially during perimenopause and menopause, our body composition changes. We naturally lose muscle mass unless we actively work to maintain it, and protein is key.



Protein helps:




Build and maintain lean muscle



Improve recovery from workouts



Boost metabolism



Support overall strength, energy, and hormonal health




A general rule of thumb?



Aim for 0.7 to 1 gram of protein per pound of your goal body weight.(Always check with your healthcare provider for your individual needs!)



Step 1: Find Your Daily Protein Target



First, calculate your daily protein goal.



Example: If your goal is 150 pounds → aim for about 150 grams of protein per day.



Remember:




It’s grams of protein, not grams of food!



Use a simple tracking app like MyFitnessPal to help you calculate your intake.




Step 2: Break It Into Manageable Meals



Instead of trying to hit your entire protein goal in one or two meals (which can feel overwhelming), divide it across your day.



Example for 150 grams per day:




5 meals/snacks → ~30 grams of protein per meal




A typical daily breakdown might look like:




Breakfast: Egg whites and berries



Snack: Cottage cheese and raspberries



Lunch: Grilled chicken and vegetables



Snack: Protein smoothie



Dinner: Salmon with asparagus and sweet potatoes




Tip: You don’t have to prep complicated meals.Plan simple proteins first — and then add veggies, healthy fats, and carbs around them.



Step 3: Prioritize Protein Sources You Enjoy



Start with a list of proteins you actually like to eat:




Chicken breast



Salmon



Shrimp



Egg whites



Greek yogurt



Cottage cheese



Lentils, tofu, or tempeh (for vegetarian options)




From there, plug them into your meals throughout the week.If you’re busy, batch cook 2-3 proteins at once to mix and match.



Step 4: Use Simple Tools to Make It Easier



Tools that help streamline the process:




A whiteboard in the kitchen



A Google Doc meal plan



MyFitnessPal or any easy tracking app

If you've ever felt like traditional goal-setting and hustle culture left you drained instead of empowered, you're not alone.



For years, I chased big goals, believing that success was all about grinding harder and doing more. But the truth? That approach wasn't sustainable- physically, mentally, or emotionally.



It wasn’t until I returned to the roots of yoga philosophy that everything shifted.



Instead of pushing harder, I learned to move with more intention, and from there, I built high-performance habits that felt good, lasted longer, and truly supported a balanced, energized life.



In my latest video and podcast episode, I'm sharing how ancient yoga wisdom helped me create the strong, sustainable lifestyle I have today, and how you can apply the same approach to your own journey.








https://youtu.be/ox9lehY6wuQ




Watch on YouTube



Listen to the audio-only version on your favorite podcast platform: Just search for Strong Body, Strong Mind, Balanced Life on Spotify, Apple Podcasts, or wherever you love to listen! (scroll down to the bottom for more links!)



3 Big Takeaways from Yoga Philosophy for Building High-Performance Habits



1. Tapas — Discipline is an Act of Self-Respect In yoga, Tapas refers to maintaining your inner fire. It’s showing up for yourself even when motivation fades. I stopped treating my habits like obligations and started seeing them as daily acts of self-respect, much like brushing your teeth. It’s not about forcing results. It’s about honoring your body, your mind, and your energy.



2. Ahimsa — Nonviolence Starts with Self-Compassion Ahimsa reminds us that how we treat ourselves matters.I used to beat myself up for every missed goal or 'imperfect' day. Yoga taught me that progress comes from consistency and compassion, not shame. Kindness toward yourself actually accelerates your growth.



3. Svadhyaya — Self-Study Builds Self-Trust Through Svadhyaya, or self-study, I learned the power of observing habits without judgment.By tracking simple things like hydration, movement, and sleep — not obsessively, but curiously — I discovered patterns that allowed me to make better choices, and ultimately, trust myself more.



Why This Matters for a Healthy Lifestyle Over 40



Building strength, maintaining energy, and staying resilient isn't about adding more to your plate.It's about moving smarter, nourishing yourself better, and aligning your habits with your true priorities — your strength, your vitality, and your peace.



This is exactly what yoga philosophy teaches us and why it's the heart of the work I do with those like you who are seeking to build a balanced, powerful lifestyle that lasts.



Ready to Start?



If you're ready to create habits that honor your body and your goals — not just your to-do list — I created a free Nutrition and Meal Planning Guide to help you get started.



  Fuel your body with strength Nourish your energy and vitality Root your habits in mindful, intentional living



Download your free guide here: Nutrition & Meal Planning Guide for Women Over 40










Let this be the season you stop forcing it and start flowing with purpose.



Stay strong, stay balanced, stay you.Heather



Strong Body Strong Mind Balanced Life Podcast Links on Your Favorite Platforms<...

The Power of Saying No: A Healthy Mindset Reset



In this episode of the Strong Body, Strong Mind, Balanced Life Podcast, Heather explores the often overlooked wellness practice of saying no as part of the Healthy Mindset Reset series. She explains how setting boundaries and saying no is an act of strength, not selfishness, helping to protect your physical, mental, and emotional well-being. Heather shares personal experiences of overcommitting and the resulting burnout, emphasizing the importance of prioritizing what truly matters. Drawing from yoga philosophy, she encourages listeners to embrace stillness to better understand their needs and make empowered decisions. Practical tips are given on how to practice saying no with grace, including taking a pause before committing and protecting key aspects of one's life, such as sleep and personal time. The episode concludes with advice on setting intentional affirmations and details about upcoming workshops and yoga classes.



00:00 Introduction to the Healthy Mindset Reset Series00:23 The Power of Saying No01:05 Personal Experiences with Overcommitting01:50 Reclaiming Your Time and Energy03:44 Yoga Philosophy and Boundaries04:06 Finding Strength in Stillness06:45 Practical Tips for Saying No09:57 Conclusion and Final Thoughts




https://youtu.be/J_s_dz4wsJU




The Power of No: Boundaries as a Form of Strength



Saying no might be one of the hardest things to do — but it's also one of the most powerful.



If you're someone who overcommits, says yes when you mean no, or feels drained by trying to please everyone, you're not alone. And you're not doing anything wrong. You're just ready for a reset.



This week’s Healthy Mindset Reset podcast episode is all about the strength it takes to say no, and how that simple word can become a profound act of self-respect and clarity.



When You Say No, You’re Saying Yes — to You



Every time you say no to something that’s not aligned with your priorities, you’re saying yes to:




Your peace



Your energy



Your ability to show up fully in the areas that matter most




Yoga philosophy teaches us Brahmacharya, which is the wise use of energy. Saying no is Brahmacharya in action — a boundary that helps you stay grounded, strong, and intentional.



Stillness Creates Clarity



The ability to say no doesn’t come from anger — it comes from stillness.



Yoga gives us the tools to pause and listen inward. On the mat, we learn to observe without judgment. That same skill helps us off the mat — when we’re faced with decisions, invitations, and obligations that might pull us away from our center.



"Let your no be an act of love. Let your breath be your boundary."



Try This Week’s Mindset Reset



If you’re ready to build stronger boundaries, try this three-part practice:




Pause before you say yes. Give yourself 10 seconds to check in before committing.



Identify one area in your life that needs more protection. Is it your time? Your energy? Your workouts?



Use this mantra: “Saying no is how I protect my peace and create space for what truly matters.”




Listen to the Full Episode



You can listen to this week’s episode of Strong Body, Strong Mind, Balanced Life wherever you get your podcasts or stream it now above!.



This episode is a reminder that boundaries aren’t walls; they’re doors.

I want to share something that no nutrition plan, no macro tracker, and no structured workout plan ever fully taught me… but yoga did.



Now, this isn’t about ditching nutrition science or giving up structure. I love meal planning, protein tracking, and a good lifting split.



But the truth is, what finally helped me make real progress with fat loss, healing my body after injury, and actually feeling like me again, came from yoga philosophy.



Here are the five biggest lessons yoga taught me about fat loss that no nutrition plan ever did.




https://youtu.be/xiTsm3Z9mqg




1. Ahimsa — Non-Harming (Be Kinder to Yourself)



This principle of non-harming helped me release the need to punish myself when things didn’t go perfectly.



In the past, I might have had thoughts like:




“I went off plan — now I need to make up for it.”



“I messed up. I’ll start over Monday.”



“I’ve failed… again.”




Yoga helped me shift away from all-or-nothing thinking. I didn’t need to earn my food. I didn’t need to make up for an indulgent weekend. I just needed to support my body and get back into rhythm, without guilt.



Ahimsa reminded me to approach my goals with compassion, not criticism. That alone changed everything.



2. Brahmacharya — Right Use of Energy



This principle is all about energy management, not just time management.



As someone who’s always had a full plate (career, family, goals, life), I learned to stop wasting energy on things that didn’t move me forward.



Instead of piling on more and more workouts, more restrictions, more to-do lists — I started asking:




Is this choice restoring me or draining me?



Does this move me closer to my goals or just add noise?




This mindset helped me set boundaries, say no to what didn’t serve me, and pour my energy into the habits that actually worked.



3. Santosha — Contentment (Peace in the Process)



When I gave myself a full year — not 6 weeks, not 12 weeks — to get back to my healthiest self, I started to enjoy the process.



I’ve done the intense 16- to 20-week training cycles for competitions, races, and long hikes. But this time was different. There was no looming deadline, no “I have to be ready by this date.”



I wasn’t rushing.



Even when I didn’t hit the goal exactly. I aimed to lose 50 pounds, and I lost 35. I didn’t feel like I failed. I felt peaceful… because I was showing up with consistency and patience.



Santosha helped me trust that progress takes time, and that’s okay.



4. Svadhyaya — Self-Study (Listen to Your Body)



This one was huge.



Self-study means becoming curious about yourself: your patterns, your reactions, your body’s signals.



I started noticing how I felt after certain meals.How some foods supported my digestion and energy, and others left me foggy and bloated.



I paid attention to how workouts affected my mood, sleep, and hunger. I noticed when I was pushing too hard… and when I needed to challenge myself more.



Yoga taught me to stop overriding what my body was trying to tell me — and start learning from it.



5. Tapas — Disciplined Action



For me,

If you’re over 40 and feel like you’ve gotten off track with your workouts, nutrition, or just taking care of yourself, I want you to know: you are not alone. And more importantly, you are not behind.



You’re just in a new season of life.



And that season comes with different demands, different energy levels, and a different relationship with your body. Today, I want to help you find your way back to feeling strong, energized, confident, and like you again.



Why Getting in Shape Over 40 Feels So Different



Let’s be honest — what worked for you in your 20s or early 30s might not work anymore. And that’s not a failure. That’s just reality.



Your hormones have shifted.Your recovery needs have changed.You’ve got more on your plate than ever — a career, family, aging parents, and the pressure to keep it all together.



So if your old routines aren’t working, it doesn’t mean you’ve lost control. It means it’s time for a new approach that works with your life, not against it.




https://youtu.be/3ZRCYSaNIyA




What Doesn’t Work (and Why We Keep Trying It)



Most of us respond to that “off track” feeling by going all in:




You try to work out 6 days a week (even though you haven’t exercised in months)



You try to meal prep every bite of food



You cut out carbs, sugar, and fun



You think this time, it’s all or nothing




But by day three or four, you're exhausted and questioning why you even started. You’re not lazy — you just tried to go from zero to 100 in a season of life that demands more flexibility, more recovery, and more grace.



The BALANCE Method: A Different Way to Start



Instead of trying to change everything, I recommend choosing one thing to start with. That’s the foundation of my BALANCE Method — a framework I created to help women over 40 build a healthy lifestyle that’s sustainable and empowering.



Here are a few ideas to get started:




Drink more water (get a bottle you actually like using)



Get in three 20-minute strength workouts this week



Sit in silence for 10 minutes and breathe



Add vegetables to your dinner tonight




You don’t have to take anything away — just start by adding something supportive back into your life.



When you do this consistently, you create real change. You build momentum. And that momentum feels a whole lot better than another failed all-or-nothing plan.



Listen to Your Body — Not the Noise



Fitness over 40 is not about pushing harder. It’s about listening better.



Rest is part of the plan.Walking counts.Stretching matters.So does recovery, deep breathing, and giving yourself a break when you need it.



Yoga philosophy teaches us to honor the body we’re in, today — not the one we had 10 years ago, and not the one someone else has on Instagram. You don’t need to earn rest or feel guilty for taking it.



Progress, Not Perfection



This is one of my core beliefs, and I will say it over and over:You do not need to be perfect. You just need to be consistent enough.



If you miss a workout, if you order takeout, if you eat the pizza — it’s fine.You haven’t failed. You don’t need to start over Monday.Just pick up where you left off and keep going.

It’s Not You, It’s the Plan:



Why Fitness Over 40 Feels So Hard (and What to Do Instead)



If you’re over 35, 40, 45 (or somewhere in that range) and feel like you’re constantly starting over with your workouts or nutrition, I want you to hear this loud and clear:



It’s not you. It’s the plan.



Every Sunday night, you promise yourself this will be the week. You’re motivated. You’ve got a new challenge, new recipes, a new mindset. But by Wednesday, you’re sore, tired, overwhelmed, and wondering why you can’t just stick with it.



Sound familiar?



I hear this all the time. And as someone who’s been through it myself, I want you to know that the problem is not your willpower, motivation, or discipline.



The problem is that most plans weren’t built for you.



Fitness Over 40 Is Different  And That’s Okay



Your body is changing. Your life is changing. And yet, most of the fitness and nutrition advice out there still assumes you're 25 with all the time and energy in the world.



Let’s be real:




Your hormones are shifting



Your recovery needs are greater



Your metabolism is different



Your life responsibilities are heavier




You’re balancing a career that may be at its peak. You might be raising kids and caring for aging parents. You’re pulled in a hundred directions and still trying to take care of yourself.



When those “just do it” style plans don’t work for you, it’s easy to fall into a guilt spiral.You start saying things like:



“I always do this.”“I can never stick with it.”“Something must be wrong with me.”



But nothing is wrong with you. You’re simply in a new season of life and you need a different approach.




https://youtu.be/9LbvKsZfPk4




The Truth About Real-Life Wellness Over 40



When we try to follow rigid workout or diet plans that weren’t built for our current season of life, we set ourselves up to feel like failures.



What you actually need is a rhythm that works with your body and your life not against it.




You might not have time for 5 gym sessions a week, but you can commit to 3 strength-based workouts at home.



You might not want to meal prep for hours, but you can learn to build simple, nourishing meals.



You might not feel motivated every day, but you can learn to stay consistent through grace, not guilt.




This is where yoga philosophy comes in not the poses, but the principles.



How Yoga Philosophy Changes Everything



Here are three yogic principles that can completely shift the way you approach fitness, nutrition, and your relationship with yourself:



1. Ahimsa (Non-Harming)



Stop beating yourself up.That harsh inner voice the one that says you’re failing, lazy, or not doing enough it’s not helping. In fact, it’s pushing you further away from your goals. You don’t need to shame yourself into change. You can care for yourself into it.



2. Svadhyaya (Self-Study)



Your journey is yours.You don’t need to follow the same meal plan as your coworker or that influencer on TikTok. Learn what works for your body, your schedule, and your energy right now. This is the season to turn inward, explore, and make choices from a place of awareness.