OPERATION FIT AF

OPERATION FIT AF

Operation FIT AF is the no-BS podcast for the over 40 crowd who wants to get strong, flexible, lean, and confident again—without starving, suffering, or pretending their joints don’t make that noise. Hosted by Heather Monthie, founder of Operation FIT AF™, this show breaks down what actually works for the 40+ body: strength, mobility, metabolism, mindset, and real-life consistency. If you’ve been feeling stiff, tired, squishy, unmotivated, or betrayed by your own hormones… you’re in the right place. Expect real talk and just enough Get Your Sh*t Together energy to help you stay consistent without hating your life. Strong AF. Flexible AF. FIT AF. Hit follow and let’s get after it.

Episodes

From 60lbs Overweight to Bodybuilding Stage: Heather’s Transformation

November 25, 2025 • 12 mins
www.OPERATIONFITAF.com Heather's Journey: Losing 60 Pounds at 48 and Prepping for Bodybuilding Heather shares her inspiring journey of losing 60 pounds as a 48-year-old woman, leading up to competing in a natural bodybuilding competition. She discusses the strategies that worked for her, such as tracking food intake, weighing herself, staying active, and practicing mindfulness through yoga. Heather also emphasizes the importa...
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STRONGBODY75: What If You Gave Yourself a Year?

October 6, 2025 • 6 mins
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 ...
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Wheel Pose Q&A: Learn, Prep, Progress for Us Over 40

September 12, 2025 • 14 mins
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...
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Is It Too Late to Start Yoga? 

August 21, 2025 • 7 mins
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 h...
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How To Use Yoga Props:

August 17, 2025 • 19 mins
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 yo...
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7 Most Common Questions About Starting Yoga After 40 (No Flexibility Required!)

July 10, 2025 • 40 mins
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 Pro...
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Why High Performers Need More Yoga (Not More Hustle)

June 19, 2025 • 24 mins
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 tha...
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What If You Gave Yourself a Year? (Introducing Operation Fit AF)

June 14, 2025 • 5 mins
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 tra...
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Cork vs Foam Yoga Block: The Best Support for Your Yoga Practice Over 40 (& your joints!)

May 27, 2025 • 13 mins
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, Heath...
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Will Yoga Help You Lose Weight? Yes… But Not How You Think

May 19, 2025 • 7 mins
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 ...
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20 Min Yoga Nidra: The Deep Rest Practice Your Nervous System Has Been Craving

May 18, 2025 • 20 mins
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...
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Small Moves, Big Results: The Power of Consistent, Intentional Action [Healthy Mindset Reset]

May 14, 2025 • 18 mins
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 set...
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Why Yoga Might Be the Leadership Training We’ve Been Missing

May 13, 2025 • 7 mins
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: ...
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Move with Purpose: Why Mindless Action Is Draining Your Energy [Healthy Mindset Reset]

May 6, 2025 • 13 mins
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 ...
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Inner Strength Is Built in the Quiet Moments [Healthy Mindset Reset]

April 30, 2025 • 12 mins
👣 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 ...
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High Protein Diet for Women Over 40 | How to Meal Plan Without Losing Your Mind

April 28, 2025
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...
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How Yoga Philosophy Helped Me Create High Performance Habits That Stick for a Healthy Lifestyle

April 26, 2025
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 ...
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The Power of No — Boundaries as a Form of Strength [Healthy Mindset Reset]

April 24, 2025 • 11 mins
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 o...
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What Yoga Taught Me About Fat Loss No Nutrition Plan Ever Did | Yoga for Weight Loss Women

April 21, 2025 • 6 mins
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...
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How to Get in Shape Over 40 When You Feel Off Track

April 17, 2025 • 6 mins
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, ...
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