1 DAY AGO

5 Reasons Yoga is the Missing Link in Your Fitness Routine

Whether 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 https://youtu.be/wM3mxz_eKkY?si=oUI707kCGOnPCHs1 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.

19 min

OCT 22

Get STRONGER with Simple Strength Training for Women! – Introduction to Strength Training

Strength 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. https://youtu.be/UdW61mQU0hI?si=1giE8-v1G9OLOXaS 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,

11 min

OCT 9

What Yoga to Do for Weight Loss – Reduce Stress and Shed Pounds

You’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. https://youtu.be/yxkrUDoVNLY?si=TQsP0-AMZrOel0wn 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.

7 min

OCT 4

How to Lose 10 Pounds in 2 Months – My Step by Step Process | Weight Loss Over 40 Advice

In 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? https://youtu.be/XtzDvGdZG70 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?

6 min

SEP 23

Busy Women’s Fitness Tips That Actually Work: Your Journey Begins

The 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! https://youtu.be/jvGDVkM-Erc?si=6uzisJa8isoCeELD 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?

15 min

SEP 22

Mind, Body, and Spirit: The Impact of 75 Days of Yoga

I 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. https://youtu.be/8xaUdV2pJbA 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"),

5 min

SEP 20

How to Stay Motivated to Lose Weight with These Simple Tricks | Weight Loss Motivation

Are you struggling to stay motivated on your weight loss journey? It’s not uncommon to face challenges, especially when progress feels slow. In this post, I’ll share a few simple tricks on how to stay motivated to lose weight and keep going, even when things get tough. Links: Vibrant, Balanced Living Facebook Community: https://www.facebook.com/groups/1603581096525016 If you’re listening to the podcast, I mention that Coal wanted to join in on the video. Make sure to check out Youtube if you want to see his cuteness. https://youtu.be/MPEAt_oNzJg?si=2jH6LkZVzfAQ_t_z 1. Set Realistic Goals One of the biggest mistakes people make is setting unrealistic goals. It’s important to aim for small, sustainable targets, like losing 1-2 pounds per week. This approach keeps you from getting discouraged and ensures that you won’t feel miserable by trying to do too much at once. When learning how to stay motivated to lose weight, remember that progress doesn’t always show immediately. Instead of focusing on weekly results, look at your overall progress over months. This helps keep expectations realistic and boosts your motivation. 2. Track Your Progress Tracking your progress is a powerful way to stay on course. Whether it's through a food diary, a fitness app, or a bioimpedance scale that measures muscle and body fat, seeing how far you’ve come can be incredibly motivating. Remember, the scale doesn’t always tell the full story—progress photos and fitness records often show improvements that numbers on a scale can’t capture. 3. Find a Support System Having a community that supports your goals is key when figuring out how to stay motivated to lose weight. Whether it’s friends, family, or an online community like my Vibrant Balanced Living Facebook group or VIP Inner Circle, surrounding yourself with people on a similar path can keep you accountable and motivated. If you’re starting out and don’t have a support system, try joining fitness classes or groups to find like-minded individuals. 4. Celebrate Small Wins Often, people forget to celebrate their small victories. Whether it’s completing an extra workout or making a healthier choice at a restaurant, acknowledging these wins can keep you motivated. Remember, success in weight loss isn’t just about the big milestones; it’s about the small, consistent steps you take daily. 5. Reframe Your Mindset The journey to weight loss isn’t a short-term project—it’s a lifestyle. Reframing your mindset to focus on long-term progress rather than quick fixes is essential when learning how to stay motivated to lose weight. Embrace the journey, celebrate your efforts, and remember that it’s not about perfection, but consistency. Conclusion Staying motivated during your weight loss journey can be challenging, but with the right mindset, realistic goals, and a strong support system, it’s entirely possible. Remember to track your progress, celebrate small victories, and reframe your thinking as you work toward your health and wellness goals. These simple tricks on how to stay motivated to lose weight will help you push through the tough times and keep moving forward.

11 min

SEP 15

Weight Loss Over 40 for Women: 7 Steps to Success!

Today, I’m excited to share with you the BALANCE Method—a framework I’ve developed over the years to help women lose weight, build strength, get toned, and feel like themselves again. If you’re looking to kickstart your fitness journey or just get back on track, this method will give you the tools and guidance you need to make that happen. Having worked with tens of thousands of people on various goals—whether in their careers, personal lives, or in fitness and wellness—I’ve created this simple, easy-to-remember framework to help you stay consistent and focused on your journey. As a teacher, I love creating frameworks and mind maps that make concepts easy to grasp, so today, I’m introducing you to my BALANCE Method. BALANCE stands for seven different steps that I teach to help you regain your fitness and achieve your health goals. Let’s dive in! https://youtube.com/live/9gwdhkLRPko B – Build Strength Through Movement First up, B is for Build Strength Through Movement. This is all about getting active and moving your body every single day. And I don’t mean just any movement; we’re talking about incorporating resistance training—lifting weights, doing bodyweight exercises, and engaging in activities that challenge your muscles. Why? Because strength training not only helps you build lean muscle mass but also boosts your metabolism, making it easier to burn fat even at rest. Plus, moving your body regularly is key to overall wellness. So, find activities you enjoy, whether it’s a gym workout, dancing, hiking, or yoga, and commit to doing them regularly. A – Adequate Hydration Next, A stands for Adequate Hydration. Staying hydrated is crucial for so many reasons. It helps keep your metabolism functioning optimally, flushes out toxins, keeps your skin glowing, and even helps curb unnecessary cravings. The key here is to find the right balance—not too little, not too much. Aim to drink enough water to stay hydrated throughout the day, and listen to your body’s signals. We’ll talk more about specific hydration strategies in upcoming posts, but remember, water is your best friend! L – Lower Stress Levels Now, let’s talk about L: Lower Stress Levels. I know, I know—easier said than done, right? Stress can seriously impact your health and your ability to achieve your fitness goals. It affects everything from your sleep quality to your metabolism and even your ability to make healthy choices. We’ll dive deeper into stress management techniques, like meditation, deep breathing, and time management strategies, in future posts. But for now, start by identifying the biggest sources of stress in your life and think about small steps you can take to reduce them. A – Adequate Sleep and Recovery Our second A stands for Adequate Sleep and Recovery. We often underestimate the importance of rest, but it’s absolutely essential. Your body needs time to recover, repair, and recharge from the stresses of daily life and your workouts. Make sure you’re getting enough sleep each night—aim for 7-9 hours—and build in adequate recovery time. This doesn’t mean going full throttle every day. It means listening to your body, taking rest days, and incorporating recovery activities like gentle stretching or yoga to help you feel your best. N – Nourish Your Mind and Body Moving on to N: Nourish Your Mind and Body. This step is a two-parter. First, it’s about nutrition—eating a balanced diet that includes all the macronutrients your body needs: proteins, carbs, and healthy fats.

6 min

SEP 10

What If You Gave Yourself a Year? Embracing a Year-Long Journey of Transformation

Links mentioned in this episode: 7 Days to Balanced Living https://www.heathermonthie.com/vblchallenge/ Secrets of Healthy Habits Workshop https://www.heathermonthie.com/workshop-description-the-secrets-to-building-healthy-habits/ The BALANCE Method for Healthy Living: https://www.heathermonthie.com/the-balance-method-a-simple-guide-to-a-healthy-lifestyle/ Have you ever wondered what you could achieve if you gave yourself an entire year? Not just a few weeks or months, but a full 12 months dedicated to growth, change, and transformation. This concept isn't just about setting goals; it's about making a commitment to yourself. It’s about seeing what's truly possible when you give yourself the time to grow. Today, I want to explore three simple areas that can inspire you to start your own year-long journey of transformation. https://youtu.be/AHeDh5GxZVI?si=7Y-vx2qJCyzkal3Q Understanding the Power of a Year I was inspired by a quote I think came from Bill Gates: "Most people overestimate what they can accomplish in a month, but they underestimate what they can accomplish in a decade." This idea resonated with me. We often set ambitious short-term goals, believing we can achieve dramatic changes in just a few weeks or months. But the reality is that true transformation takes time, strategy, and a long-term vision. Like many of you, I've had my own setbacks and challenges. I've been involved in health, fitness, and wellness since 1994 when I first joined a gym at age 17. Over the past 30 years, I've faced everything from minor setbacks to major injuries, including breaking my tibia and fibula. I assumed I'd bounce back in a few months, just like when I broke my femur at 16. But healing as a 45-year-old is different, and I realized that sometimes things take longer as we get older. So, in April 2024, I decided to focus on strength training again. I asked myself, "What if I gave myself a year? What could I accomplish in a year if I made a concerted effort to get back to myself?" Now, five months into this journey, I see significant physical changes and feel a profound difference in my energy levels and overall well-being. This would not have been possible with a short-term mindset. Why Commit to a Year? Many of us are bombarded with 7-day challenges, 30-day programs, or quick fixes that promise instant results. I have these on my website as well, but they are designed to help you start, not to complete your transformation. Real change takes time. Transformation is not a sprint but a marathon, and understanding this mindset shift is crucial. When I worked in education, whether at trade schools, community colleges, or universities, I often reminded students: "You’re going to get older anyway; you might as well be happy with where you are in your life." The same is true for any transformation—physical, mental, or spiritual. A year allows you to take small, consistent steps toward your goals, leading to significant results over time. Instead of focusing on what you can accomplish in a short period, ask yourself, "What kind of transformations can happen in a year?" For example, since April, I’ve been diligent about my workouts, focusing on weight training, yoga, and cardio to prepare for a Grand Canyon hike. I’ve noticed a shift in how I feel—physically and mentally.

17 min

SEP 6

Why Self-Care Isn’t Selfish: Reframing Your Mindset About Taking Time for You

Links mentioned in this episode: Free Goodies: https://www.heathermonthie.com/free/ Vibrant, Balanced Living Facebook Community: https://www.facebook.com/groups/1603581096525016 Vibrant, Balanced Living Youtube Channel: https://www.youtube.com/@heathermonthie Why Self-Care Isn’t Selfish: Reframing Your Mindset About Taking Time for You Welcome to the very first episode of the Vibrant, Balanced Living Podcast! I’m Heather, your host and creator of this space dedicated to helping women reclaim their health, energy, and confidence. If you're watching on YouTube, you might notice my little boy, Coal, making a cameo. So if you hear some playful noises in the background, that’s him! Today, we're diving into a topic that's close to my heart: why self-care isn’t selfish. As busy women, it’s all too easy to feel guilty about carving out time for ourselves, especially when so many people depend on us—our kids, partners, colleagues, or friends. But here’s the truth: prioritizing self-care is essential if you want to show up fully in all areas of your life. https://youtu.be/D9921Nn3vpc Why Self-Care Matters Picture this: You’re juggling professional responsibilities, personal obligations, and countless other tasks. Your plate is overflowing, yet you still want to be there for everyone else. It’s admirable, but without taking care of yourself first, you’ll eventually run on empty. Think of it like the age-old analogy of putting your oxygen mask on first during a flight—you can’t help others effectively if you’re not taking care of yourself. Taking care of yourself isn't about indulgence; it’s about replenishing your energy, reducing stress, and gaining the mental clarity needed to stay focused and calm under pressure. This is what leads to true productivity and a balanced life. The BALANCE Method: Building a Foundation for Self-Care I developed what I call the BALANCE Method, which consists of seven pillars designed to help you get back to the basics of healthy living. The idea isn’t to get bogged down in the minutiae or split hairs over every little detail (unless you're a professional athlete or managing a specific health condition). Instead, it’s about making simple, sustainable changes that lead to an exponential effect on your overall well-being. Here’s the reality: small, consistent actions compound over time. When you start making these little changes, you might wake up one day and think, “Wow, I feel really good!” And that’s exactly where you want to be. I've spent the last 30 years in the world of health and fitness, but it wasn’t until I started truly taking it seriously about 17 years ago that I understood the power of these basics. For instance, I used to hit the gym and follow it up with a cigarette in the parking lot—definitely not the healthiest approach! But I learned, I grew, and I started incorporating changes that laid a strong foundation for a balanced, vibrant life. Reframing Self-Care: It’s Essential, Not Selfish So, let’s talk about reframing your mindset around self-care. As busy women, we often feel guilty for taking time for ourselves. That guilt is normal, but it’s misplaced. Self-care is not a luxury; it’s a necessity. It helps you manage stress better, stay calm in chaotic situations, make better decisions, and manage your time more effectively.

16 min

AUG 20

Taking a New Direction with this Podcast & Website

Dear Subscribers, I’m excited to share some significant changes with you about my website and podcast, and I wanted you to be the first to know. For a long time, this site has focused on cybersecurity and education, and it’s been an incredible journey. However, I am ready for a change. I’ve decided to take this website and podcast in a new direction that reflects a passion of mine that’s been growing for many, many years: health and wellness, specifically for women. I’ll be shifting my focus to topics that help women like me reclaim their energy, strength, and confidence through holistic wellness strategies. This will include content on fitness, nutrition, stress management, and personal development—all geared towards helping women live vibrant, balanced lives. What does this mean for you? If you’re interested in these new topics, I’m thrilled to have you stay on board! You don’t need to do anything; you’ll continue to receive updates and content that I hope will inspire and empower you. If this new direction isn’t for you, I completely understand. You can easily unsubscribe from the blog by clicking the "unsubscribe" link. I want to thank you for being a part of this community, whether you decide to stick around or not. Your support has meant the world to me, and I hope that this new chapter will resonate with many of you. I’m looking forward to this new journey and hope you’ll join me. Warm regards,Heather Monthie

5 min

Vibrant, Balanced Living

Episodes

5 Reasons Yoga is the Missing Link in Your Fitness Routine

Get STRONGER with Simple Strength Training for Women! – Introduction to Strength Training

What Yoga to Do for Weight Loss – Reduce Stress and Shed Pounds

How to Lose 10 Pounds in 2 Months – My Step by Step Process | Weight Loss Over 40 Advice

Busy Women’s Fitness Tips That Actually Work: Your Journey Begins

Mind, Body, and Spirit: The Impact of 75 Days of Yoga

How to Stay Motivated to Lose Weight with These Simple Tricks | Weight Loss Motivation

Weight Loss Over 40 for Women: 7 Steps to Success!

What If You Gave Yourself a Year? Embracing a Year-Long Journey of Transformation

Why Self-Care Isn’t Selfish: Reframing Your Mindset About Taking Time for You

Taking a New Direction with this Podcast & Website

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