Heather Monthie Podcast

Heather Monthie
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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.

  1. FEB 20

    How to Stay on Track With Your Nutrition While Traveling Over 40

    If you’re over 40 and working hard to stay consistent with your fitness, nutrition, or wellness plan, traveling can feel like a major disruption. Whether it’s a work trip, a vacation, or a long weekend away, it’s easy to worry about falling off track. You might do great at home — with your routines, your kitchen, and your regular grocery store — but travel can make everything feel unpredictable. The good news? Traveling doesn’t have to derail your nutrition plan. Over the past year, I’ve figured out practical strategies to stay consistent while traveling — without feeling restricted or missing out on the experience. Here’s exactly what works. LINKS ARE AT THE BOTTOM OF THIS POST! https://youtu.be/SDR6_hQ8Pr8 1. Start With Where You’re Staying Your nutrition success while traveling starts before you even unpack your suitcase. Take a look at your accommodations: Do you have a microwave? Is there a refrigerator? Do you have access to a kitchen? If you’re staying in a hotel for work, you may not have much flexibility. But if you’re traveling for pleasure, consider booking: A hotel with a microwave and fridge An Airbnb with a full kitchen Having access to even a refrigerator and microwave makes a huge difference. A full kitchen gives you complete control. If you choose an Airbnb, check what’s actually included — utensils, storage containers, pans, etc. Sometimes you have to get creative (yes, I’ve stored taco meat in a water pitcher before!). The key is understanding your baseline so you can build your plan around what’s available. 2. Make the Grocery Store Your First Stop When you arrive at your destination, go to the grocery store before doing anything else. This is one of the most powerful habits for staying on track. Stock up on simple staples: Protein Options Greek yogurt Hard-boiled eggs Rotisserie chicken Tuna packets Protein shakes (like Fairlife Core Power) Protein powder (if you have a blender) Protein is your anchor — especially over 40 when maintaining muscle mass becomes even more important. Fruits & Vegetables Pre-cut fruit Berries Baby carrots Sugar snap peas Pre-cut veggies Jicama sticks Guacamole snack packs Convenience matters when traveling. Grab-and-go options prevent impulse decisions later. 3. Bring Tools That Make It Easier If you’re road-tripping, invest in a high-quality cooler — ideally one that plugs into your vehicle so you don’t deal with melting ice. If you’re flying and won’t have access to a microwave, consider using a Hot Logic Mini. It’s a portable hot plate that safely and evenly warms your meals. It’s a game changer when you want a warm, healthy meal without relying on fast food. Preparation removes pressure. 4. Use a Smart Strategy When Eating Out Let’s be clear: you should enjoy restaurants while traveling. The goal isn’t restriction — it’s consistency. Here’s the simple framework: Start With Protein Before you even focus on sides or sauces, decide what protein you want: Salmon Fish Chicken Steak Shrimp Build your meal around that. Moderate Heavy Sauces Cream-heavy dishes and high-sodium meals can lead to bloating and inflammation, especially over 40. If you choose them, enjoy them intentionally — just don’t let every meal revolve around them. Look at the Menu Ahead of Time When possible, review the menu online and decide what you’ll order before you arrive. This prevents impulse decisions. If I were prepping for a competition, I’d often choose a salad and add protein. But if I’m simply maintaining while traveling, I prioritize protein and balance the rest. 5. Stay Hydrated (This Matters More Than You Think) Travel often means: Flying (dehydrating) Eating out more (higher sodium) Sitting for long periods It’s very easy to come home feeling inflamed and bloated. Drinking enough water helps: Reduce bloating Improve digestion Maintain energy Support recovery Bring a reusable water bottle and refill it throughout the day. Hydration is one of the easiest wins while traveling. 6. Keep Moving If you’re traveling for vacation, you may naturally walk more. If you’re traveling for work and sitting at conferences all day, look for opportunities to: Stand in the back of the room Take short walks Move between sessions Daily movement supports digestion, circulation, and overall well-being. 7. Follow the 80/20 Rule This is about sustainability — not perfection. Stay on track 80% of the time. The other 20%? Enjoy the local dessert. Try the new restaurant. Have the experience. Travel is part of life. When you get home, simply get back on your plan. Don’t let a few days turn into weeks of feeling “off track.” Travel doesn’t have to throw you off your nutrition plan — unless you let it. Final Thoughts: Nutrition Over 40 Is About Momentum After 40, consistency matters more than intensity. You don’t need to be perfect. You don’t need to over-restrict. You don’t need to skip restaurants. You just need a strategy. With a little planning, prioritizing protein, staying hydrated, and building balanced meals, you can travel confidently — without losing progress. Want a Simple Nutrition Framework? If you’d like a practical guide that walks you through: How to prioritize protein How to build balanced plates How to incorporate fruits, vegetables, grains, and healthy fats How to implement these strategies daily You can download my Nutrition Guide at: heathermonthie.com/nutrition It’s designed specifically to help you stay consistent — at home and on the road. 👉Join OPERATION FIT AF 365 Days Body Transformation Challenge https://www.operationfitaf.com 👉 Download the Nutrition Guide for Women Over 40 https://www.heathermonthie.com/nutrition AMAZON AFFILATE LINKS: Hot Logic Mini https://amzn.to/3OMCmcf Hot Logic Large (fits a casserole dish!) https://amzn.to/4rTRB1t Electric Cooler https://amzn.to/3ZJ2ibb Instapot https://amzn.to/4rQwL2T Isalean Performance Protein https://ysa.isagenix.com/en-us/shop/weight-management/isalean-performance-protein?pid=9c4ee1928e9c4dbfab628af1e4c8695e Core Power Protein https://amzn.to/3GreCGW Clif Builder Protein Bars https://amzn.to/4aVfuzV OPERATION FIT AF Travel Mug https://www.etsy.com/listing/4445132545/operation-fit-af-travel-mug-40oz

    6 min

  2. FEB 12

    Integrating Strength Training and Yoga into Your Wellness Routine

    Heather shares strategies for integrating weightlifting and yoga into a balanced weekly schedule without feeling overwhelmed. She provides specific examples of alternating days between weight training and various types of yoga to maximize efficiency and recovery. Heather also emphasizes the importance of rest days and offers insights on how to integrate both practices throughout the day. The video is designed to help those in midlife build strong, healthy bodies that can carry them well into old age. 00:00 Introduction: Balancing Fitness and Yoga 00:47 Identifying Your Fitness Profile 01:23 Creating a Balanced Weekly Schedule 02:33 Exploring Different Yoga Styles 04:35 Combining Yoga and Weightlifting 05:22 Personal Tips and Strategies 06:38 Conclusion and Final Thoughts https://youtu.be/Dj1MSGROtTg?si=cs4fMv4m86e6tV2K There’s a very specific kind of question that tends to show up in midlife. It doesn’t usually sound dramatic. It’s not urgent. It’s quieter than that. It sounds more like this: “I know I need to be lifting weights… but I love yoga.” Or, “I’ve been doing yoga for years, but I keep hearing I should be strength training.” Or sometimes simply, “How am I supposed to fit all of this in without feeling like my entire life revolves around working out?” And I understand that question deeply, because I’ve been every version of that woman. There was a time when my training was almost entirely strength-based. I was lifting four, sometimes five, days a week, focused on performance, progress, and pushing. Yoga was something I would occasionally add in when I felt tight or needed to stretch. And then there were seasons when yoga became the anchor. It was grounding. It kept me mobile. It kept me sane. But eventually, I had to be honest with myself; mobility alone wasn’t enough to protect my muscle mass or bone density as I moved through my 40s and beyond. At some point, if you care about longevity, you realize this isn’t an either/or conversation. It’s a both/and. The real question becomes how to combine them intelligently. The First Thing We Have to Do Is Get Organized Most overtraining doesn’t happen because someone is “too motivated.” It happens because there is no structure. We react to how we feel that day. We add a class because it sounds good. We lift because we feel guilty for missing a workout earlier in the week. We say yes to a hot yoga session on what was supposed to be a recovery day. And suddenly we’re exhausted and wondering why our joints ache. The solution is far less exciting than people expect. You look at your week. You decide — ahead of time — which days are strength days and which days are yoga days. If you’re lifting three days per week — say Monday, Wednesday, and Friday — that’s your strength foundation. Those sessions are about building. Not burning. Building. That distinction matters more than most people realize. Strength training, done properly, is about creating capacity in your body. It’s about teaching your muscles and bones to handle load. It’s one of the most important investments you can make for your future self. Then you look at the other days. That’s where yoga lives. Maybe Tuesday and Thursday are your practice days. Maybe Saturday becomes a longer mobility session. Maybe Sunday is true rest. But the decision is made calmly, not emotionally. That alone prevents most overtraining. Not All Yoga Is the Same This is where nuance comes in, and nuance is something we don’t talk about enough in the fitness world. There is a profound difference between a heated power yoga class that leaves you drenched and shaking… and a slow, restorative practice where you hold a pose for ten minutes and allow your nervous system to settle. If you are strength training with intention — challenging loads, progressive overload, real muscular effort — and then you stack intense yoga sessions on top of that, you are not recovering. You are layering stress on stress. Midlife bodies are incredibly resilient. But they are also honest. If you push without allowing adaptation, they will tell you. The version of yoga you choose should support your training, not compete with it. Sometimes yoga is the challenge. Sometimes yoga is the repair. Knowing the difference is maturity. Can You Do Both in One Day? Yes. But timing matters. When I lift, I prefer to lift first. I want my nervous system focused. I want my energy directed toward building strength. Afterward, when my body is warm and my spine is open, I might spend time working on a pose I’m building toward. Something technical. Something that requires mobility and control. If I’m taking a full yoga class, I usually separate it from my lift by several hours. That space allows your body to shift gears. We are not twenty-five anymore. Recovery is not optional. It’s part of the process. And if longevity is the goal — not just aesthetics — then your programming has to reflect that. You Still Need a Day That Asks Less of You One of the most important lessons I learned after breaking my leg was that progress doesn’t come from constant output. It comes from staying. From allowing the body to adapt. From not panicking when you take a day off. Rest is not weakness. It is strategy. In the BALANCE Framework, strength is only one pillar. Hydration, sleep, nourishment, recovery — they all matter because no single habit is meant to carry the entire load. When you build your week with that mindset, you stop feeling like you’re trying to cram everything in. Instead, you start distributing the work, which helps prevent burnout. This Is a Long-Game Conversation I often think about something I wrote in What If You Gave Yourself a Year? — The people who play the long game struggle less and sustain success longer. That applies here. If you try to do everything every day at maximum intensity, you might sustain that pace for a few weeks. Maybe even a few months. But eventually your body will ask you to choose sustainability over ego. The goal isn’t to prove you can do the most. The goal is to build a body that feels strong, capable, and mobile ten, twenty, thirty years from now. Strength training preserves your muscle mass and bone density. Yoga preserves your mobility and balance. Together, they allow you to move through your life with confidence instead of caution. And that — far more than any aesthetic outcome — is what most of us actually want. If you’re reading this and trying to decide where to begin, start by asking yourself one honest question: Where am I underinvested right now? Is it strength? Is it mobility? Is it recovery? You don’t need to overhaul your life. You need to organize it. And if you want a structured plan that weaves strength training, mobility, nutrition, and recovery into one sustainable system, that’s exactly why I built Operation Fit AF 365. It’s not about doing more. It’s about doing what matters — consistently — over time. Because this body you’re living in? It deserves a strategy that lasts.

    4 min

  3. FEB 1

    Strength Training Over 40 (Beginner Weightlifting Guide)

    If you’re over 40 and ready to start strength training but don’t know where to begin, this video is for you! Join Heather as she walks you through beginner-friendly strength training movements designed to help you build muscle safely and confidently. Learn about compound movements like squats, deadlifts, shoulder presses, and lunges, all geared towards creating a strong, healthy body to carry you through midlife and beyond. Heather also covers the importance of proper form, nutrition, and recovery in achieving your fitness goals. Get started today and build the strength you need to lead an active, independent life! 00:00 Introduction to Strength Training for Beginners 00:46 Understanding Muscle Toning and Bulking Myths 02:35 The Importance of Compound Lifts 04:33 Getting Started with Squats 14:51 Mastering Deadlifts 21:34 Pushing Movements for Upper Body Strength 25:02 Introduction to Pushup Variations 25:14 Wall Pushups for Beginners 26:24 Elevated Pushups and Knee Support 28:32 Floor Pushups and Advanced Variations 30:57 Exploring Pulling Movements 32:50 Incorporating Rows and Pull-Ups 38:31 Lunges for Lower Body Strength 43:39 The Importance of Recovery 44:58 Final Thoughts and Encouragement https://youtu.be/tUIOMbILch0 AMAZON AFFILIATE LINKS Power Block Adjustable Dumbbells https://amzn.to/4aPEs1y Power Block Workout Bench https://amzn.to/41LfVa5 Power Block Adjustable Kettle Bell https://amzn.to/3Sd080E Stability Ball https://amzn.to/4dOf90D BOSU Ball https://amzn.to/3Halghz Pilates Ball https://amzn.to/3RSonzK Pilates Ring https://amzn.to/41Lg3GB Resistance Bands https://amzn.to/3Sa1jOj Storage Rack https://amzn.to/3vAOtQ0 Resistance Loops https://amzn.to/47qxTj5 Foam Roller https://amzn.to/3vsTudH Aerobic Step https://amzn.to/41QOITt Dumbbell Weight Rack https://amzn.to/47wbm4y Battle Ropes https://amzn.to/48LnVtI Pull up Bar https://amzn.to/3YP9MKi Dumbbells (select which weight you’d like) https://amzn.to/3X9ywvL PROTEIN IDEAS Optimum Nutrition Whey Protein https://amzn.to/40BRJHF Egg Bite Mold for InstaPot https://amzn.to/44oIVHH Core Power Protein https://amzn.to/3GreCGW Premier Protein https://amzn.to/3GreCGW Isalean Performance Protein https://ysa.isagenix.com/en-us/shop/weight-management/isalean-performance-protein?pid=9c4ee1928e9c4dbfab628af1e4c8695e Orgain Plant Based Protein Powder https://amzn.to/44ulJ9H Lemonade Clear Protein https://amzn.to/44etstC Catalina Crunch Protein Cereal https://amzn.to/3U0O56l Roasted Edamame https://amzn.to/3Tnvgu8 Muscle Mac Macaroni & Cheese https://amzn.to/4kn6zcg Protein Coffee Creamer https://amzn.to/4lf2esR Collagen Peptides https://amzn.to/4lf2iZD 📢 Affiliate Disclaimer Some links in this description may be affiliate links, which means I may earn a small commission if you choose to make a purchase through them — at no additional cost to you. I only share products and resources I personally use and love. Thank you for supporting my channel and my work! 📢 Health & Fitness Disclaimer The information provided in this video is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before beginning any new diet, fitness, or wellness program, especially if you have existing health conditions or concerns. Listening to your body and seeking personalized advice when needed is always encouraged.

    49 min

  4. JAN 27

    This Is Why You Keep “Getting Ready” but Never Starting

    Stop Preparing and Start Moving: How to Break Free from the ‘Getting Ready’ Trap Heather addresses the common issue of feeling stuck in the ‘getting ready’ phase, where constant planning and preparation replace actual action. She explains why this feels productive but ultimately hinders progress. Heather shares insights on overcoming fear, perfectionism, and procrastination, especially for those in midlife aiming to build strong, healthy bodies. She emphasizes the importance of starting with small, manageable actions and the necessity of consistency over intensity. Viewers are encouraged to take immediate steps and commit to daily movement, breaking free from the endless cycle of planning. 👉Join OPERATION FIT AF 365 Days Body Transformation Challenge https://www.operationfitaf.com 👉 Download the Nutrition Guide for Women Over 40 https://www.heathermonthie.com/nutrition 👉 GET MY BOOK ON AMAZON! What If You Gave Yourself a Year?: A Year of Showing Up, Slowing Down, and Discovering How the Boring Basics Still Work to Build a Strong, Confident, Healthier You https://amzn.to/4j0OmSI (my affiliate link!) 00:00 Introduction: Stuck in the Getting Ready Phase 00:43 Understanding the Illusion of Progress 02:24 Facing the Hidden Fears 04:32 The Trap of Perfectionism 06:14 Taking Action: Small Steps to Success 07:51 Consistency Over Intensity 09:10 Breaking the Loop: Start Small 12:20 Conclusion and Invitation https://youtu.be/63_EliMI2z4 📢 Affiliate Disclaimer Some links in this description may be affiliate links, which means I may earn a small commission if you choose to make a purchase through them — at no additional cost to you. I only share products and resources I personally use and love. Thank you for supporting my channel and my work! 📢 Health & Fitness Disclaimer The information provided in this video is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before beginning any new diet, fitness, or wellness program, especially if you have existing health conditions or concerns.

    7 min

  5. JAN 20

    365 Day Body Transformation Challenge Explained (Is This for You?) : Operation Fit AF Info Session

    Operation Fit AF: 365 Days Body Transformation Challenge Explained Heather introduces the Operation Fit AF 365 Days Body Transformation Challenge, designed for midlife individuals seeking to build strong, healthy bodies that will last into their later years. Heather shares her personal fitness transformation journey, beginning with her decision to quit smoking and culminating in her achievements in bodybuilding competitions. This program offers a structured yet flexible approach to achieving various fitness goals over the course of a year, emphasizing the importance of consistency and community support. The session also covers the balance framework for health, the concept of 75-day missions to break down long-term goals, and addresses frequently asked questions about the challenge. https://youtu.be/cumhKtczrKc Join the 365 Days Body Transformation Challenge at www.OperationFitAF.com 00:00 Welcome to Operation Fit AF 365 Days Challenge 01:09 Heather’s Personal Fitness Journey 03:48 The Turning Point: Breaking the Leg 05:27 The Year-Long Transformation Plan 05:54 The Importance of Enjoying the Process 06:54 Community Support and Personal Goals 07:24 The Long Game Approach to Fitness 08:58 Heather’s Transformation Photos 13:57 The Problem with Short-Term Challenges 17:45 The Power of Experience and Learning 19:50 Why a Year Changes Everything 20:38 Introduction to Operation Fit AF 20:43 Defining Fitness Goals 21:22 The Balance Framework 22:13 Building a Lifelong Healthy Lifestyle 26:52 The 75-Day Missions Explained 32:18 Frequently Asked Questions 37:43 Final Thoughts and Joining Information Operation Fit AF Information Session When I first said the words “I’m going to take a year and get fit as f*ck,” it wasn’t part of some grand business plan. I was hiking with friends. I had rebuilt my leg after breaking it. I had already started losing weight. And I was realizing something important — I didn’t just want the weight off. I wanted my old self back. Strong. Capable. Confident. Solid in my body again. And I knew it wasn’t going to happen in 30 days. Operation Fit AF was born from that realization. Not from a marketing strategy. Not from a flashy challenge idea. But from the decision to stop rushing and start committing. Why a Year? Most of us don’t struggle because we don’t know what to do. We struggle because we don’t stay with one course long enough to see it work. I had competed in bodybuilding in 2013, 2015, and 2017. I knew what discipline looked like. I knew what structure felt like. But after stepping away from that world, life crept in. I turned 40. Then came the gradual weight gain. Then COVID. Then habits that didn’t align with who I actually wanted to be. By the time I broke my leg in 2023, I was 60 pounds heavier than my norm. That injury forced me to slow down. Recovery took time. And in April 2024, I made a decision: I was giving myself a year. Not six weeks. Not a crash cut. Not a “get ready for summer” sprint. A year. Because a year removes the panic. When you give yourself twelve months, you stop trying to starve yourself for a vacation. You stop doing two-a-day cardio sessions because you’re desperate. You stop treating your body like a problem to fix immediately. You start treating it like something you’re rebuilding. The Long Game Changes Everything Between April 2024 and April 2025, I didn’t hit my original goal. I had planned to lose 50 pounds. I lost about 35. Old Heather might have said, “Well, that didn’t work.” Instead, I said, “Keep going.” That mindset shift is the entire foundation of Operation Fit AF. This isn’t about perfect execution. It’s about sustained direction. When you stop measuring success by a 30-day window and start measuring it across seasons, something changes internally. You begin to enjoy the process. You get curious about what your body can do. You challenge yourself in ways that feel energizing instead of punishing. That’s what happened to me. The weight loss became part of the journey, not the whole point. What Operation Fit AF Actually Is First, it’s not a diet. It’s not a specific workout plan you must follow. It’s not one-on-one coaching. And it’s not about micromanaging your food or workouts. Operation Fit AF is a year-long commitment to focusing on your health with intention — supported by structure and community. We break the year into four 75-day missions. The reason for that is simple: a full year can feel overwhelming. Seventy-five days feels manageable. You can focus deeply for that window of time, then take a short reset before the next mission begins. This isn’t the kind of “challenge” where you go all-in, burn out, and then fall off the rails. It’s designed to teach you how to stay steady — and how to bring yourself back when you drift. Because you will drift. We all do. The goal isn’t perfection. The goal is learning how to return. The Balance Framework At the core of Operation Fit AF is something I call the Balance Framework. It’s built around what I often refer to as the “boring basics.” These principles never stop working — we just stop staying in them. Balance stands for: Build strength through movement Adequate hydration Lower stress levels Adequate sleep and recovery Nourish your mind and body Create a success plan Embrace consistency and accountability None of that is flashy. None of it is extreme. But if you stay inside those principles consistently, your body and mindset change. You don’t need another extreme program. You need a structure you can live inside for decades. Is This Only for Weight Loss? No. Weight loss was my goal when I started. But inside Operation Fit AF, people are working toward all kinds of goals. Some want to build strength. Some want to train for a race. Some want to get back into a routine after years away. Some simply want to feel better in their body and more confident in their skin. There is no single definition of “fit.” For me, at that moment, “fit as f*ck” meant losing weight and getting lean again. For someone else, it might mean running their first 5K. Or improving mobility. Or lowering stress. You choose the goal. We focus on the structure. Why This Works When Short Challenges Don’t Short challenges often fail because they create urgency without sustainability. You push hard for six weeks. You restrict. You overtrain. You white-knuckle your way through it. Then it ends. And you’re left wondering what comes next. Operation Fit AF is different because it teaches you to think in seasons, not sprints. You still push yourself. You still set goals. But you zoom out far enough that setbacks don’t derail you. If you’re 45, 50, or 60, this isn’t about looking good for one event. It’s about stacking the cards in your favor for the next several decades. I often think about a line from Peter Attia’s book Outlive, where he asks a patient what she wants to be doing in her 80s. She lists hiking, yoga, staying active. He asks her why she isn’t doing those things now in her 40s. That stuck with me. If we want strength and vitality later, we build it now. You’re Not Starting Over One of the biggest misconceptions I see is this idea that you’re “starting over.” You’re not. You have experience. You know what doesn’t work. You’ve tried the crash diets. You’ve done the extreme programs. You’ve lived in your body long enough to understand patterns. Operation Fit AF isn’t about wiping the slate clean. It’s about applying your experience differently. A change in behavior is a result of experience. That’s learning. You already have the experience. Now you get to decide how to use it. What If You Stopped Rushing? What if you stopped saying, “I need this done in six weeks”? What if you gave yourself twelve months and trusted that steady action would compound? What if missing two workouts in a week didn’t mean you quit, but instead meant you adjusted and kept going? What if drifting didn’t mean failure — it meant practicing accountability? That’s what this community is built around. Not perfection. Direction. So… Is This for You? If you’re looking for a quick fix, it’s not. If you want someone to micromanage every calorie and rep, it’s not. If you’re ready to commit to yourself for a year — to build something sustainable and strong — then yes, it might be exactly what you need. You can join for one 75-day mission to test the waters, or commit to the full year. Either way, the invitation is simple: Stop rushing. Pick your goal. Follow one course until success. And give yourself the time it actually takes to build the body — and discipline — you want for the rest of your life. https://youtu.be/cumhKtczrKc

    40 min

  6. 11/25/2025

    From 60lbs Overweight to Bodybuilding Stage: Heather’s weight loss transformation over 40

    www.OPERATIONFITAF.com I went back and forth for a while about whether I even wanted to share this. Weight, body image, fat loss — those topics can be loaded. They can bring up comparison, insecurity, and judgment. I know that. I’ve felt that. But at some point, I realized that keeping this story to myself wasn’t helping anyone, so here it is. https://youtu.be/qBCP-aoIjWk At 48 years old, I stepped on stage for a natural bodybuilding competition after losing 60 pounds. That number still feels strange to say out loud. What feels even stranger is how quietly the weight came on in the first place. I had competed in bodybuilding before — in 2013, 2015, and 2017. Each time, I told myself I’d improve the next time. I wanted to be better, leaner, sharper. But by 2017, I was exhausted. Competing had become more frustrating than fulfilling, and I decided I was done. That same year I turned 40, and over the next several years, my weight slowly crept up. Five pounds here. Eight pounds there. A few more the next year. Nothing dramatic enough to force a reaction, but enough that if you zoomed out, the trend was obvious. I tracked my weight during those years, so I watched it happen. But I also told myself a story about it. I convinced myself that this was just what happens to women in their 40s. Hormones shift. Metabolism slows. Midlife weight gain is normal. I accepted it as inevitable instead of optional. Then January 2023 changed everything. I was hiking, something I’ve always loved. That morning I had weighed myself because I had just started the 75 Hard challenge, and daily check-ins were part of it. I was the heaviest I had ever been. At the same time, I was extremely fit. I had recently hiked rim-to-rim in the Grand Canyon — 24 miles in one day. I was strong, capable, and active. But I was carrying more weight than I ever had. About halfway into that hike, I fell and broke my tibia and fibula completely in half. I had to be airlifted off the mountain. It was one of those moments where time slows down and you realize you’re about to go through something whether you want to or not. Recovery was going to take time. Physical therapy. Starting from scratch in some ways. But even in that moment, I knew one thing clearly: I was coming back. I didn’t know yet whether that meant another bodybuilding competition, but I knew I wasn’t going to let that injury define the next chapter of my life. After months of rehab and rebuilding, I started hiking again. I was grateful just to be moving. But I also started noticing that if I were lighter, I could move faster and more efficiently. Around the same time, I was finishing up an asthma management program through my health insurance. I had done everything they asked except one thing: lose weight. That piece was still unfinished. In April 2024, I made a decision. Not a vague intention, not a “we’ll see how it goes,” but a real decision. I gave myself a year. My original goal was to lose 50 pounds. Between April and December, I lost about 18 pounds. It wasn’t dramatic, but it was steady. Then in December 2024, I made another decision — I was going to compete again. That’s when things tightened up. Over about 11 months, from December to November, I lost 42 pounds. Altogether, it totaled 60. But the number isn’t really the story. The story is what changed in me to make that possible. The biggest shift was accountability. I tracked my food. I know tracking isn’t popular in every corner of the internet. Some people hate it. That’s fine. I’m not here to argue about it. I’m here to tell you it worked for me. Tracking forced me to look at what I was actually doing, not what I thought I was doing. I work from home. Snacks were always within reach. A handful of something here, a few bites of something there — it adds up faster than you think. Wine was another one. I love wine. A good Malbec is one of my favorite things. But when I started logging it, I had to confront the reality that it was contributing calories without contributing anything meaningful toward my goals. It also wrecked my sleep. Seeing it in black and white made it harder to justify. Tracking wasn’t about perfection. It was about visibility. You can’t adjust what you refuse to see. Weighing myself was another piece of that accountability. I’m 5’10”, and I can fluctuate 25 to 30 pounds without changing pant sizes. If I waited until my clothes felt tight, I was already well into the gain. The scale became data — not a judgment. Some mornings the number went up and it frustrated me. But instead of spiraling, I zoomed out. Hormones fluctuate. Water retention fluctuates. Sodium intake fluctuates. Over time, the trend told the truth. I also used a tape measure, which taught me that I tend to lose body fat from the top down. That awareness helped me stay patient when the scale stalled. Movement became non-negotiable. That didn’t mean every day was intense. Some days were heavy lifting sessions. Some days were yoga. Some days were long walks. But I moved every day. I gradually worked my way back into a traditional bodybuilding split — legs, push, pull, full body — but I didn’t start there. I built up to it. Consistency mattered more than intensity in the beginning. Yoga played a deeper role than I expected. It wasn’t about burning calories. It was about mindfulness. I had to confront the way I was speaking to myself. I would never talk to another person the way I talked to myself in the mirror. Yoga helped me stay present instead of spiraling into shame about the past or anxiety about the future. It grounded me in what I could do that day. My diet became simple and structured. I aimed for about 150 grams of protein per day, knowing I wouldn’t hit it perfectly every time. Meals centered around protein, vegetables, and healthy fats. Chicken, turkey, fish, egg whites, berries, avocados, nuts. I wasn’t extreme. I still occasionally had a burger and fries. But it was intentional and infrequent, not mindless and nightly. Hydration was another quiet but powerful shift. Living in Arizona, hiking, and training regularly meant I needed to pay attention to water intake. I aimed for around a gallon a day. More than once, I realized what felt like hunger was actually thirst. Drinking water first and waiting before reaching for food made a noticeable difference. When people ask me what the “secret” was, I think they’re often disappointed by the answer. There wasn’t one dramatic moment or revolutionary tactic. It was a series of decisions made over and over again. I taped photos of bodybuilding poses to my bathroom mirror so I saw my goal every morning. I left workout plans in plain sight. I kept reminders visible. Not because I was always motivated, but because I wasn’t. Motivation is unreliable. Decision is stronger. There are some things in life you cannot delegate. You cannot outsource your workouts. You cannot outsource your discipline. You cannot outsource your health. If it’s your goal, it’s your responsibility to show up for it. At 48, stepping on that stage wasn’t about proving anything to anyone else. It was about proving to myself that I could decide and follow through. Sixty pounds didn’t come off because of one perfect week. It came off because of hundreds of ordinary days where I chose to align my actions with my goal. That’s the real transformation. Not just the body, but the identity of someone who does what she says she’s going to do. 00:00 Introduction: My 60-Pound Weight Loss Journey 01:14 The Struggle and Decision to Share 01:41 Past Bodybuilding Competitions and Weight Gain 02:44 The Turning Point: Hiking Accident 04:13 Starting the Weight Loss Journey 05:04 Key Strategies: Tracking Food and Avoiding Pitfalls 08:36 Importance of Weighing and Measuring Progress 12:11 Daily Movement and Exercise Routine 14:09 The Role of Yoga in Weight Loss 17:06 Diet and Hydration Tips 21:52 Staying Motivated and Consistent 24:05 Operation Fit AF: Join the Community https://youtu.be/qBCP-aoIjWk

    25 min

  7. 10/06/2025

    OPERATION FIT AF: What If You Gave Yourself a Year?

    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. Consistency + Resilience = Confidence. That’s the heart of the StrongBody philosophy. Join the StrongBody 75 Challenge If you’re ready to: ✅ Focus on yourself again ✅ Build momentum through the end of the year ✅ Be part of a supportive, empowering community Then I’d love for you to join me in the StrongBody 75 Challenge. 👉 Register now at heathermonthie.com/strongbody75 There’s a small registration fee (because having skin in the game matters!) — and yes, there will be fun prizes, including a free one-year membership to the StrongBody Club. So if you’ve been saying “I’ll start after the holidays,” this is your sign. Start now. Start small. Start for you. Because when you give yourself a year — you give yourself back. 🎧 Listen to the full episode on the Strong Body, Strong Mind podcast 🔗 Join the community: heathermonthie.com/strongbody75

    6 min

  8. 09/12/2025

    Wheel Pose Q&A: Learn, Prep, Progress for Us Over 40

    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 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.

    14 min
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About

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.

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