Strong Body, Strong Mind, Balanced Life Podcast Por Heather Monthie PhD arte de portada

Strong Body, Strong Mind, Balanced Life

Strong Body, Strong Mind, Balanced Life

De: Heather Monthie PhD
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 Welcome to Strong Body, Strong Mind, Balanced Life — the podcast for women who want to feel strong, energized, and confident in every season of life. Hosted by Heather Monthie, a professional coach & educator, certified personal trainer, yoga teacher, and nutrition coach, this show delivers inspiration and actionable strategies to help you build lasting strength, nourish your body, manage stress, and stay consistent, without burnout or extremes. Through a mix of solo episodes and expert insights, you’ll learn how to create sustainable routines that support your physical health, mental clarity, and long-term vitality. From strength training and yoga to nutrition, recovery, and mindset, this is your space to reconnect, refocus, and reset. Because when your body feels strong and your mind feels steady, everything else gets better. Strong body. Strong mind. Balanced life. Let’s build it together. Actividad Física, Dietas y Nutrición Desarrollo Personal Ejercicio y Actividad Física Hygiene & Healthy Living Éxito Personal
Episodios
  • Will Yoga Help You Lose Weight? Yes… But Not How You Think

    Will Yoga Help You Lose Weight? Yes… But Not How You Think
    May 19 2025
    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 I’ve always been that person who, when life gets messy and I stop taking care of myself, yoga is what brings me back. Not a bootcamp. Not a diet. Just 20 minutes on the mat to reconnect with myself. It’s the thing that resets my focus. Every time I’ve fallen out of my routine, eating like crap, skipping workouts, losing sleep, yoga is what nudges me to come back home to my body. From there, the rest starts to shift too. https://youtu.be/E0CXxEpErp0 Forward Folds + Full Bellies = Nope Here’s something funny that actually made a big impact: Doing yoga with a full stomach kinda sucks. Have you ever tried a forward fold after eating a giant lunch? Yeah… not ideal. Because of that, I started paying more attention to when and what I was eating, just so I’d feel good during class. Smaller meals, more protein and veggies, less heavy junk. That one small change? It sparked a whole ripple effect. I started noticing how certain foods made me feel, tired, bloated, wired, energized, and gradually, I made better choices without even realizing it. The Domino Effect That Changed My Life Once yoga was back in my routine, other habits started falling into place: I drank more water (especially after hot yoga). I paid more attention to my sleep. I started walking more. I added in strength training again when I felt ready. This wasn’t about going all-in overnight. It was slow. Gentle. Sustainable. And honestly, that’s why it stuck. My Mindset Shift: From “Lose 50 Pounds” to “Live Like This Forever” I used to approach weight loss like a checklist: Lose X pounds By Y date Using Z program And when I didn’t hit the goal fast enough, I’d quit. But yoga taught me to slow down and look at this as a lifestyle. Not a 30-day plan. Not a punishment. A way of living that makes me feel like me again. Especially If You’re Over 40… Let’s be real: our bodies don’t bounce back like they used to. Hormones shift. Injuries add up. Time feels scarce. Yoga has been the one constant that meets me where I’m at. Even when I was recovering from a major leg injury, I could still do gentle restorative yoga. It kept me moving. It kept me hopeful. And when I felt better, I did more. So… Will Yoga Help You Lose Weight? Not directly. But indirectly? Hell yes. It creates the space you need to: Pay attention to what your body actually needs Move more consistently Eat more intentionally Sleep better Reduce stress Think more clearly All of those things absolutely support weight loss, and more importantly, long-term health. Free Stuff to Help You Get Started If you’re like, “Okay, I’m in. But where do I start?” I’ve got you: 🥗 Download my free nutrition guide , it’s called Feel Like You Again because that’s what it’s designed to do. 🧘‍♀️ Join one of my free live Zoom yoga classes , they’re 30 minutes, beginner-friendly, and totally judgment-free. 🔗 Explore all my free resources here , if you’re ready to take a baby step forward today. Q&A: Real Questions You Might Have What kind of yoga should I do?The one you’ll actually stick with. Seriously. Don’t overthink it. Try a slow flow, restorative, hot yoga, whatever you’re curious about. Try different styles until something clicks. Can yoga alone help me lose weight?If you’ve been super sedentary, it’s a great starting point. You’ll likely start sleeping better, making better food choices, and walking more, all of which helps.
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    8 m
  • 20 Min Yoga Nidra: The Deep Rest Practice Your Nervous System Has Been Craving

    20 Min Yoga Nidra: The Deep Rest Practice Your Nervous System Has Been Craving
    May 18 2025
    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 meditation that brings you into a state between waking and sleeping. You're not actually asleep, your body is deeply relaxed, but your mind remains alert. It’s like pressing a giant reset button for your brain and body. Unlike most forms of yoga, you don’t move during yoga nidra. Instead, you lie down, get cozy, and listen as you're gently guided through breath awareness, body scanning, visualization, and intention setting. It's not about trying harder. It’s about letting go. Backed by research, Yoga Nidra has been shown to: Lower cortisol (your stress hormone) Improve sleep quality Enhance focus and creativity Support recovery from burnout and chronic fatigue Reduce anxiety and support emotional resilience(Kumar, 2008; Datta et al., 2022) How to Practice Yoga Nidra You don’t need any experience to begin. Here’s how to get started: Find a quiet space. Lay on your back with a yoga mat, blanket, or even your bed. Get comfortable. Use props—pillows under the knees, a rolled towel under the neck, an eye pillow or light blanket. Stay still. The less you move, the deeper the relaxation. Listen to the recording. You’ll be guided through steps that gradually shift your brainwaves from beta (thinking) to alpha and theta (deep relaxation). Don’t try to “do” it. Just listen. If your mind wanders, that’s okay. Bring it back gently. You’re not “doing it wrong” if you drift off or lose track. That’s part of the process. Signs You’ve Entered Deep Rest You might notice: A sense of weightlessness or heaviness Vivid imagery or colors behind your eyelids Deep calm, like waking from the best nap ever Subtle twitching or energy shifts (that’s your nervous system relaxing) These are all signs your body is shifting into parasympathetic mode—rest, digest, and restore. Try It Now: Free Guided Yoga Nidra Want to experience it for yourself? Whether you have 20 minutes before bed or just finished a stressful day, Yoga Nidra helps you come back to yourself—calm, clear, and grounded. https://youtu.be/klwbfQZrqyQ Final Thoughts Rest can feel like rebellion in a world that worships hustle and productivity. But rest isn't a reward, it's a requirement. Yoga Nidra doesn’t just help you relax. It helps you remember who you are underneath the noise. Give yourself permission to rest. Not because you've earned it, but because you’re human. ✨ Ready to Go Deeper? 📥 Download my free Yoga Kickstart Guide🧘‍♀️ Join me for a live class and experience deep rest in community. If you found this helpful, share it with someone you care about. We could all use a little more rest.
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    20 m
  • Small Moves, Big Results: The Power of Consistent, Intentional Action [Healthy Mindset Reset]

    Small Moves, Big Results: The Power of Consistent, Intentional Action [Healthy Mindset Reset]
    May 14 2025
    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 setting realistic, sustainable goals. Listeners are encouraged to adopt small, intentional habits and rituals that build trust and lead to greater overall well-being. 00:00 Introduction: Overcoming Overwhelm00:33 The Power of Small Moves02:52 Yogic Wisdom for Daily Life07:16 Mindful Leadership Strategies11:10 Breaking Free from All-or-Nothing Thinking16:32 Conclusion and Resources Have you ever felt like you’re constantly starting over?Like you're juggling a thousand things and just need a full day to reset your life, but can barely find 10 minutes for yourself? You're not alone. And more importantly, you're not stuck. What if I told you that the path to feeling energized, focused, and aligned isn’t through massive overhauls or all-or-nothing thinking, but through small, consistent, intentional moves? This is where real transformation begins. Not in a 30-day blitz or a weekend reset, but in the small things you do daily that anchor you to the version of yourself you’re becoming. Momentum Lives in the Micro-Movements The myth of overnight transformation is everywhere:"Drop 20 pounds in 30 days.""Write your book in one weekend.""Reset your entire life in one magical morning." Sounds powerful, right? But here's the truth: Sustainable success doesn’t come from massive action. It comes from daily consistency. In both yoga and leadership, this is echoed in ancient wisdom and modern science alike. Yogic Wisdom: Clear the Clutter with Saucha In yoga, we embrace the principle of Saucha, purity and cleanliness. But it’s not just about physical hygiene. It’s about clearing away what doesn’t serve us, mentally, emotionally, and energetically—so our energy can flow freely. Think of your life like a river. When your days are cluttered with to-dos, digital noise, and mental fog, that current gets blocked. You get stuck. Stagnant. Small acts of Saucha can restore that flow: Wiping down your yoga mat Drinking water before your coffee Cleaning one drawer in the kitchen Putting your phone away during meals Taking 3 deep breaths before you dive into your day These tiny rituals are powerful. Start with the Body: The Annamaya Kosha According to yoga philosophy, our first layer of being is the Annamaya Kosha, our physical body. It's the foundation. If your body isn’t nourished, hydrated, rested, and moved, everything else in your life struggles to function. And yet, taking care of your body doesn’t have to mean a 90-minute workout or a gourmet meal prep marathon. It’s: A 10-minute stretch between meetings A walk around the block after dinner Choosing a nourishing meal over fast food Going to bed 30 minutes earlier These are small moves with big results. Mindful Leadership Starts With You You don’t have to manage a team to be a leader.You are the leader of your own life. Your energy, your mindset, your habits. This is what I call mindful leadership: Leading yourself with consistency, clarity, and intention so you can lead others (and your own goals) from a grounded place. It’s about building trust with yourself. Every time you show up for yourself, even in a small way, you prove to your brain: “I can do hard things. I can follow through.” That’s how confidence is built. One small move at a time. Ditch the All-or-Nothing Thinking If I can’t work out for 30 minutes, I might as well skip it.If I ate one “off-plan” meal, I’ve blown the whole day.If I can’t do it all, I won’t do anything. Sound familiar?
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    18 m
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