Stronger with YOGA with Heather Monthie, PhD

Stronger with YOGA with Heather Monthie, PhD

Want to feel stronger, move better, and live with more energy? You don’t need extreme workouts or endless meditation apps. You just need YOGA that actually works for real life. In each episode of Stronger with YOGA, I’ll help you: Build strength and mobility that lasts for decades. Use breath and movement to find calm under pressure. Turn YOGA into a tool for resilience in work, life, and leadership. This isn’t about fancy poses or perfect flexibility. It’s about becoming stronger, calmer, and more confident with YOGA, on and off the mat. Stronger body. Stronger mind. Stronger life.

Episodes

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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It’s Not You, It’s the Plan: Why Fitness Over 40 Feels So Hard (and What to Do Instead)

April 16, 2025 • 8 mins
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 min...
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Calm as a Performance Tool: Strategies for High-Level Functioning [Healthy Mindset Reset]

April 16, 2025 • 13 mins
Feel Like You Again: Nutrition & Wellness Guide Rooted in Yoga Philosophy https://nutrition.sorellawellness.co/ Take a Zoom Yoga class with me! https://www.sorellawellness.co/schedule In this episode of the healthy mindset reset series, host Heather explores the concept of using calm as a powerful performance tool. Drawing from her yoga practice and personal experiences, she discusses how calmness can enhance decision making,...
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Why You Keep Starting Over (and How to Stop for Good)

April 16, 2025 • 5 mins
Have you ever found yourself saying, “This is the week I’m really going to stick to it”? Monday comes and you’re all in, meal plan, workouts, water bottle in hand. By Wednesday, it’s getting shaky. By Friday? You're digging through the pantry wondering what happened.And then Sunday rolls around and it starts all over again. Sound familiar?You’re not broken. You’re not weak.You’re just stuck in a cycle that isn’t built for yo...
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