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
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....
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 dee...
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...
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 ...
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 essenti...
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=MGZhODMwZDk0ZmM4NDA4MTg1OWM1MWE5NDMzM2JjOTB...
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...
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 r...
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...
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.
Read more
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.
Read more
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 think...
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...
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 ...
👣 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 div...
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 ...
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 ever...
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 pers...
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...
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 ...
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