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Heather Monthie YOGA & FITNESS
Hosted by Heather Monthie · EN
What if you gave yourself a year?
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Wheel Pose Q&A: Learn, Prep, Progress for Us Over 40
Sep 1200:14:18Tap to summarizeLet’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. 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 You don’t just roll out of bed, yawn, and press into Wheel (if you do, please don’t tell me 😅). You build toward it. Common Mistakes in Wheel Pose If Wheel feels funky, here’s why: Knees splaying out → fix it by squeezing a block or pressing into big toes. Dumping into low back → lengthen tailbone, lift chest, spread the bend. Wrists/elbows collapsing → warm up, spread fingers, or use a strap/block for support. Small tweaks = huge difference. The Bottom Line Wheel Pose is a challenge but it’s not out of reach. The real win isn’t the perfect pose for Instagram, it’s the strength, resilience, and confidence you build along the way. Want More? If you’re serious about backbends, check out my Backbend Badass Program. It’s a step-by-step system that takes you from “nope” to “holy crap, I can do this” with: Pose tutorials (Bridge, Wheel, Camel, Supported Fish) Flows you can repeat to build strength + mobility A Wheel Pose Masterclass Tips on using props without feeling like you’re cheating 👉 Click here to join Backbend Badass and start building your strongest, most confident backbends. The post Wheel Pose Q&A: Learn, Prep, Progress for Us Over 40 appeared first on Heather Monthie YOGA & FITNESS.
Transcribe →Is It Too Late to Start Yoga?
Aug 2100:07:44Tap to summarizeHave 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. 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 If you’re ready to begin (or restart) your yoga journey, I’d love to invite you to my free Stronger with Yoga Membership. Inside, you’ll get: Free yoga flows (ad-free versions of my YouTube classes) A Yoga Kickstart Guide A Healthy Mindset Reset Workshop A Nutrition Guide rooted in yoga philosophy 👉 Click here to join for free https://www.heathermonthie.com/free/ Because it’s never too late to start yoga. The post Is It Too Late to Start Yoga? appeared first on Heather Monthie YOGA & FITNESS.
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What You Need to Start Yoga and How to Add It to Your Weekly Workout Routine
Dec 23, 202400:09:46Tap to summarizeAre 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. 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? I’ve created a Yoga for Active Recovery Guide specifically for everyday athletes and active adults. It includes: A step-by-step guide to recovery-focused yoga poses. A video walkthrough to help you perfect each pose. Tips for integrating yoga into your routine without disrupting your primary training schedule. 👉 Click here to download the guide and start seeing the benefits of yoga today! The post What You Need to Start Yoga and How to Add It to Your Weekly Workout Routine appeared first on Yoga By Heather.
Transcribe →Best Exercise for Weight Loss After 40: Myths, Facts, and How to Get Started
Nov 23, 2024Tap to summarizeAs we step into our 40s, we often find that the fitness and weight loss strategies that worked in our 20s and 30s don’t seem to yield the same results. It’s a common experience that comes with its set of myths and misconceptions. The truth is, it’s never too late to start your fitness journey, and the right approach can make all the difference. In this article, we’ll debunk common myths, lay down the facts, and guide you on how to get started on a fulfilling fitness journey after 40. Understanding the Challenges As we grow older, our body experiences a range of transformations that can impact our overall health and well-being. One of the most significant changes is the slowing down of our metabolism, which can lead to weight gain and other health issues. Additionally, a natural decline in muscle mass as we age can make it more challenging to maintain a healthy weight and stay active. However, it’s essential to understand these changes not as obstacles but as crucial factors to consider when developing an exercise routine that fits our unique needs and abilities. With the right approach, we can optimize our physical health in our later years and enjoy a more active and fulfilling lifestyle. Debunking Myths Myth 1: It’s Too Late to Start Exercising It’s a common myth that starting an exercise routine in older age is ineffective or harmful, but this couldn’t be further from the truth. Research has shown that regular exercise at any age can have numerous health benefits, such as reducing the risk of chronic diseases like heart disease and diabetes, improving cognitive function, and even boosting mood and overall well-being. Additionally, exercise can help increase muscle mass and bone density, leading to a better quality of life and decreased risk of falls and injuries. So, regardless of your age, it’s never too late to start incorporating physical activity into your daily routine. Myth 2: High-Intensity Workouts Are Unsafe Many people believe that high-intensity workouts are dangerous and can lead to injury. However, these workouts can be incredibly beneficial when done correctly and safely. High-intensity workouts have been shown to boost metabolism, improve cardiovascular health, increase strength, and even promote weight loss. This is because they require your body to work harder and use more energy than low-intensity workouts. Additionally, high-intensity workouts can build endurance and improve overall fitness levels. Of course, it’s important to ensure you use proper form and technique during these workouts to avoid injury. High-intensity workouts can be a great way to challenge your body and achieve your fitness goals. If you are someone like me who has old injuries, it is crucial to recognize your limitations, consult with your doctor, and accept that certain aspects of your life may come to an end. For instance, running is an activity that I may never be able to do again. Myth 3: Exercise Alone Guarantees Weight Loss While exercise is undoubtedly crucial in shedding those extra pounds, it is not the only factor determining weight loss. To achieve sustainable weight loss, it is essential to maintain a balanced diet that provides all the necessary nutrients to fuel your body and promote healthy metabolism. A healthy lifestyle that includes adequate sleep, stress management, and avoiding unhealthy habits like smoking or excessive alcohol consumption is equally important in achieving your weight loss goals. Therefore, if you want to lose weight, adopting a holistic approach that addresses all aspects of your lifestyle rather than solely relying on exercise as a panacea is recommended. The Facts About Weight Loss After 40 Fact 1: Muscle Mass Matters It’s well-known that muscle mass plays a crucial role in maintaining a healthy body weight. Therefore, it is highly recommended to include resistance or strength training exercises in your fitness routine. Doing so can effectively increase your muscle mass, which helps speed up your metabolism, resulting in easier weight loss. Resistance training not only helps to burn calories during the workout but also helps to keep burning calories even after the workout. Additionally, building muscle mass also helps to improve overall body composition, which can lead to better posture, balance, and overall physical performance. Incorporating resistance training into your fitness routine is worth considering if you want to achieve a healthy and fit body. Fact 2: Consistency Over Intensity When it comes to exercising, consistency is often more important than intensity. While high-intensity workouts can benefit, it’s important to find a sustainable routine that you can stick to over the long term. This might mean regular moderate exercise rather than sporadic bursts of intense activity. By finding a routine that fits your lifestyle and allows you to maintain a consistent level of physical activity, you may be more likely to see positive results over time. Additionally, regular exercise can provide many benefits, from improving cardiovascular health and boosting mood to reducing the risk of chronic diseases such as diabetes and heart disease. So, if you want to make exercise a part of your daily routine, remember that consistency is key. Fact 3: Holistic Health Focus It’s important to remember that achieving and maintaining good health requires a holistic approach. This includes paying attention to sleep, stress management, and hydration. These factors are crucial for your well-being and significantly impact your weight loss efforts. Getting enough sleep is vital for your body’s ability to function properly. Lack of sleep can disrupt your hormones, increasing appetite and cravings, making it harder to stick to a healthy diet. In addition, managing your stress levels is essential for maintaining good health. Chronic stress can lead to inflammation and hormonal imbalances, negatively impacting your weight loss efforts. Finding ways to manage stress, such as meditation, exercise, or spending time in nature, can help you achieve better health outcomes. Lastly, staying hydrated is crucial for your overall well-being. Drinking enough water helps regulate your body temperature, aids in digestion, and keeps your skin looking healthy. It can also help reduce cravings and prevent overeating. Therefore, it’s essential to prioritize these factors to achieve optimal health and weight loss results. Best Exercises for Weight Loss After 40 There isn’t a one-size-fits-all approach when it comes to exercise. Finding a physical activity you enjoy and look forward to doing regularly is important. Whether running, cycling, swimming, weightlifting, yoga, or any other form of exercise, the key is to make it a part of your lifestyle and stick to it. This way, you’ll be more likely to experience the benefits of exercise, such as improved cardiovascular health, increased strength and flexibility, and reduced stress levels. Ultimately, the best exercise is the one that you will consistently engage in and enjoy over time. When deciding which exercise to do, it’s important to consider the characteristics and benefits of each. Here are some of the things to keep in mind: Strength Training: This is essential for building muscle mass. Begin with lighter weights and focus on your form, then gradually increase the resistance as you get stronger. Flexibility and Balance Training: Yoga and Pilates complement your exercise routine. They improve flexibility and core strength and can help prevent injuries. Low-Impact Cardio Workouts: If you have joint issues, swimming, cycling, and using the elliptical are great options. They offer effective calorie burn with minimal risk. Walking is also a great low-impact exercise option that can help increase heart rate and burn calories. Again, start with moderate sessions and gradually increase intensity over time. How to Get Started Setting Realistic Goals Establishing realistic goals is a fundamental component of any successful endeavor. It’s important to begin by defining clear and specific objectives within a reasonable timeframe. Whether your goal is to shed a certain amount of weight or increase your level of physical activity, having a well-defined target will help you stay motivated and focused. Once you’ve established your goals, you must break them down into smaller, manageable steps that you can work on over time. This will enable you to track your progress and make adjustments along the way, as necessary. Remember, setting achievable goals is the first step toward achieving lasting success. Creating a Balanced Routine To create a balanced routine, it is important to incorporate various exercises targeting different fitness aspects. Incorporating exercises that improve st...
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5 Reasons Yoga is the Missing Link in Your Fitness Routine
Nov 19, 202400:19:14Tap to summarizeWhether 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 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. Ready to give yoga a try? Start small: Add 10 minutes of yoga to the end of your workout. Practice breathing exercises while sitting in traffic. Explore beginner-friendly yoga tutorials on my YouTube channel. 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! The post 5 Reasons Yoga is the Missing Link in Your Fitness Routine appeared first on Yoga By Heather.
Transcribe →Get STRONGER with Simple Strength Training for Women! – Introduction to Strength Training
Oct 22, 202400:22:49Tap to summarizeStrength 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. 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, 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. The post Get STRONGER with Simple Strength Training for Women! – Introduction to Strength Training appeared first on Yoga By Heather.
Transcribe →What Yoga to Do for Weight Loss – Reduce Stress and Shed Pounds
Oct 9, 202400:14:42Tap to summarizeYou’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? Why Yoga is Effective for Weight Loss 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. How Yoga Helps with Weight Loss Beyond the Mat Yoga’s magic doesn’t stop when you roll up your mat. Here’s where it gets even better: 1. Mindful Eating 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). 2. Body Awareness 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. 3. Lowering Stress 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). What Yoga to Do for Weight Loss: The Best Poses 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: Chair Pose (Utkatasana): This one lights up your legs and glutes, making you stronger and more grounded. Warrior Series (Virabhadrasana): Warriors are great for building balance, strength, and resilience in your legs. Plus, you’ll feel like a total warrior in the process. Plank Pose: Nothing like a good plank to work your core and arms. Yes, it’s challenging, but it’s the kind of challenge that helps you feel stronger every day. Revolved Chair Pose: Add a twist here, and you’ve got yourself a move that supports digestion and detoxification, all while improving your strength and focus. 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. How Yoga Reduces Stress and Supports Weight Loss 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. How to Create a Yoga Routine for Weight Loss If you’re serious about shedding pounds and reducing stress, consistency is key. Here’s a sample weekly routine that balances intensity and relaxation: 3 Days of Power Yoga or Vinyasa Flow: Focus on strength-building poses and sequences that make you feel strong and powerful. 2 Days of Restorative Yoga or Yin Yoga: Give your muscles time to recover while focusing on deep relaxation and stress relief. 1 Day of Active Recovery: Whether it’s a walk outside or some light stretching, keep your body moving in a way that feels good. 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. Yoga is the Secret Weapon You Need 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. The post What Yoga to Do for Weight Loss – Reduce Stress and Shed Pounds appeared first on Yoga By Heather.
Transcribe →How to Lose 10 Pounds in 2 Months – My Step by Step Process | Weight Loss Over 40 Advice
Oct 4, 202400:05:53Tap to summarizeIn 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? Why Losing 10 Pounds Seems Like a Big Deal 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: Misinformation Overload: Everyone’s shouting different diet advice—low-carb, low-fat, high-protein. It’s exhausting to keep up with the “rules.” Lack of Motivation: We start out like rockstars, then somewhere around week three, the motivation fizzles out, and we’re back to Netflix and snacks. Unrealistic Expectations: Social media is full of 20-somethings with abs of steel telling you that you, too, can look like them. Newsflash: You don’t need their six-pack to be healthy or happy. Zero Support: You’re trying to eat better, but everyone around you keeps ordering pizza. Sound familiar? Without accountability or a buddy cheering you on, it’s tough to stay focused. My Step-by-Step Process to Lose 10 Pounds in 2 Months Here’s exactly what worked for me. These steps are simple, sustainable, and most importantly—doable. 1. Make Sustainable Diet Changes (Moderation Is Key) 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. Love pizza? Have one slice instead of half the pie. Craving chocolate? Go for a smaller portion and don’t make it an everyday thing. The key is moderation, not deprivation. Cut back, not out. 2. Establish an Exercise Routine That Doesn’t Suck 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. 3. Say Bye to Alcohol (For Now) 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. 4. Forget the Scale 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. What to Do When You Hit a Plateau Here’s the deal: plateaus happen, but it’s not a reason to quit. Stick with the basics: Keep drinking water Keep moving Get enough sleep And if the scale isn’t budging? That doesn’t mean your body isn’t changing. Trust the process. You Don’t Need Perfection—Just Consistency 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. Download My Free Nutrition and Meal Planning Guide for Busy Women 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! The post How to Lose 10 Pounds in 2 Months – My Step by Step Process | Weight Loss Over 40 Advice appeared first on Yoga By Heather.
Transcribe →Busy Women’s Fitness Tips That Actually Work: Your Journey Begins
Sep 23, 202400:14:46Tap to summarizeThe Start of Your Wellness Journey 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! Understanding the Challenges of Busy Women’s Fitness 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. Setting Realistic Goals for Busy Women’s Fitness 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. Quick and Effective Workouts for Busy Women 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: 15-Minute Strength Circuit: Squats, lunges, push-ups—repeat for 3 rounds. Quick, sweaty, and gets the job done. 20-Minute HIIT: High-Intensity Interval Training is your best friend. Think short bursts of all-out effort followed by a quick rest. It’s a time-efficient calorie burner. 30-Minute Yoga Flow: Not only will you stretch and strengthen, but you’ll also get a little zen—which, let’s face it, we could all use. Remember, it’s not about working out for hours—consistency and smart choices make all the difference. How to Make Fitness a Habit in a Busy Schedule 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: Schedule it like a meeting: Seriously, put it on your calendar. If it’s good enough for a Zoom call, it’s good enough for your workout. Move more throughout your day: Take the stairs, do a quick stretch, or walk during calls. Sneaking in small bursts of movement adds up. Habit stacking: Pair your workout with something you already do—like a morning stretch while you wait for your coffee to brew or squats during Netflix binges (yes, really). The goal? Make fitness so natural that it feels like just another part of your day—not a chore. Nutrition Tips to Complement Busy Women’s Fitness 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: Meal prep is your friend: Set aside some time on Sundays (or whenever you can) to prep easy, healthy meals. This keeps you from hitting the drive-thru at 6 p.m. on a Monday night. Keep it simple: Think lean proteins, healthy fats, and complex carbs. A quick salad with grilled chicken, avocado, and quinoa? Chef’s kiss. Healthy snacks on the go: Almonds, Greek yogurt, or fresh fruit are easy grab-and-go options to keep you fueled during your day. A little planning goes a long way, and eating right doesn’t have to feel like a full-time job. Staying Motivated on Your Busy Women’s Fitness Journey 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): Track your progress: Whether it’s in an app or on a sticky note, seeing those small wins add up is a huge motivator. Find your tribe: Join a fitness group or online community where you can swap stories and cheer each other on. Accountability, baby! Celebrate small wins: Did you squeeze in a 10-minute walk today? Heck yes! Every little step counts. The key is to remember consistency beats motivation every single time. Keep showing up, and the results will follow. Your Wellness Journey Begins Today 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! The post Busy Women’s Fitness Tips That Actually Work: Your Journey Begins appeared first on Yoga By Heather.
Transcribe →Mind, Body, and Spirit: The Impact of 75 Days of Yoga
Sep 22, 202400:04:35Tap to summarizeI recently completed 75 days of yoga, and in this blog post, I want to share the physical and mental results I experienced during this journey. Welcome to my corner of the internet! If you’re new here, my name is Heather, and I create content about health, wellness, fitness, adventure, and all the things I do to evolve daily. Back in April, I set out to tackle the 75 Hard Challenge. If you’re not familiar, it’s a 75-day challenge that includes working out twice a day (45 minutes each session, with one workout being outdoors), drinking a gallon of water daily, avoiding alcohol, committing to a diet, and reading 10 pages of nonfiction per day. I started with all intentions of completing the challenge, but a few weeks in, I faced some physical limitations that prevented me from working out as planned. That’s when I decided to pivot and create my own challenge: 75 days of yoga. Heather shares her journey of completing 75 days of yoga, detailing the physical and mental benefits she experienced. Originally intending to do the 75 Hard challenge, she shifted focus due to physical constraints and instead committed to daily yoga. Heather discusses her progress, including weight loss, reduced resting heart rate, and improved stress management, and emphasizes the importance of consistency. She also encourages viewers to undertake their own 75-day challenge to enhance their well-being. 00:00 Introduction to My 75 Days of Yoga Challenge00:17 Starting the 75 Hard Challenge00:59 Transition to 75 Days of Yoga01:23 Daily Yoga Practice and Social Media Updates02:02 Components of My Yoga Practice03:18 Results: Weight Loss and Diet Changes04:54 Results: Resting Heart Rate Improvement05:53 Results: Mental and Emotional Benefits06:36 Consistency and Final Thoughts How It All Started From day one, I decided to practice yoga every single day. Initially, I was sharing daily pictures on social media as a reflection of what I felt each day, how my yoga practice went, and how I was progressing. If you head over to my Instagram (@HeatherMonthie), you can see the posts documenting my journey. I did miss three days, including the very first day, but the rest were due to forgetting to post. Yoga isn’t just about doing poses or attending classes; it’s a holistic practice that encompasses more than just physical movement. For my 75-day yoga challenge, I focused on three main areas: meditation, breathwork, and asana (the physical practice of yoga). Of the 75 days, I did a yoga class at least 65 times, whether at a studio, at home, or through Peloton classes. On days when I couldn’t physically do much, I focused on meditation, quiet reflection, and breathwork to manage stress. The Results of 75 Days of Yoga After completing this challenge, I noticed several significant changes, both physically and mentally. Here are some of the most impactful results: 1. Weight Loss The first thing everyone seems curious about is that I lost 13 pounds. However, I don’t believe that yoga alone was responsible for this weight loss. It was more about reducing inflammation and retaining less water. As part of the original 75 Hard Challenge, I had committed to a diet, which for me meant tracking my food intake. This practice led to better eating habits and more mindful meal timing. I became more conscious about not having a heavy meal right before a yoga session, especially when doing inversions or poses like downward dog, which can be uncomfortable on a full stomach. Though I didn’t notice much of a change in clothing sizes due to my height (I’m 5’10”), I did see a decrease on the scale. While many people argue that scale weight isn’t important, I have my own views on this, which I’ll cover in another post. 2. Lower Resting Heart Rate Another significant change was in my resting heart rate, which I monitor using my Fitbit. I’ve tracked my resting heart rate for over 20 years, initially doing so manually each morning upon waking. Throughout the 75 days, my resting heart rate dropped by about 5 to 7 beats per minute. This decrease indicates that my body was more relaxed, likely due to better stress management through yoga and breathwork. 3. A New Perspective on Stress One of the most profound shifts I experienced was a change in my attitude towards stress and insignificant issues. As I continued my yoga practice, I found myself caring less about trivial matters. There’s a meme of Keanu Reeves circulating the internet that perfectly encapsulates this feeling: “I’m at a point in my life where if you want to say that two plus two equals five, I’ll just agree and move on.” This is where I found myself by the end of the 75 days—much less bothered by things that don’t matter in the grand scheme of life. This shift may also be influenced by my age (I’m 47), but I do attribute a lot of this newfound perspective to the mental clarity and emotional balance I gained from daily yoga practice. Staying Consistent: The Key to Success One of the most valuable lessons I learned from this challenge was the importance of consistency. Sharing my progress on social media helped keep me accountable and motivated. Even when I missed a couple of days towards the end, I made sure to stay consistent with my practice. This daily routine instilled a sense of discipline in me that extended beyond yoga. I also started tracking my food intake daily, which further helped me build consistency in my eating habits. It was a powerful reminder that when you commit to doing something every single day, even when you’re tired or halfway asleep, you’re more likely to stick with it. Moving Forward: A 75-Day Challenge for Everyone Completing the 75 days of yoga taught me that committing to a regular practice—whatever it might be—can have profound effects on both body and mind. Whether it’s yoga, walking, or any other form of movement, dedicating yourself to something for 75 days is a great way to build consistency and form positive habits. A friend of mine suggested that I create a “75 Days of Whatever” challenge where participants choose their own activity and commit to it for 75 days. I’m excited to work on this concept and invite those who are interested to join in. Whether you’re in your 40s, 50s, or beyond, it’s not about being perfect; it’s about being consistent and showing up for yourself every day, no matter how small the action. Final Thoughts These are just a few of the benefits I gained from doing yoga for 75 days. I encourage everyone to think about something they want to commit to for 75 days, whether it’s yoga, walking on a treadmill, lifting weights, or any form of movement. It’s all about finding what works for you and sticking with it. By reflecting on my experience and sharing it with you, I hope to inspire others to take on a similar challenge and discover the benefits that consistency and commitment can bring to your life. Remember, it’s not about perfection—it’s about progress. So pick something you love, commit to it, and see how it transforms you in 75 days! Additional Resources [FREE] Yoga for Strength & Toning https://www.heathermonthie.com/yogaforstrength What 75 Days of Yoga Did to My Body and Mind | Failed at 75 Hard | Women’s Fitness Over 40 View this video on Youtube! The post Mind, Body, and Spirit: The Impact of 75 Days of Yoga appeared first on Yoga By Heather.
Transcribe →