Strong Body, Strong Mind, Balanced Life
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.
Episodes
Harnessing Intentional Movement for Energy and Purpose
In this episode of 'Strong Body, Strong Mind, Balanced Life,' Heather Monthie introduces the theme for May 2025: 'Move with Intention.' Heather discusses the impact of mindless actions on energy levels and emphasizes the importance of purposeful movement. Drawing from yoga philosophy, she explores concepts like brahmacharya (wise use of energy) and Satya (truthfulness). You ...
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April 30, 2025 • 12 mins
👣 Your Yoga Kickstart: A Guide to Build a Stronger, More Confident, Healthier You https://yogakickstart.sorellawellness.co/
👣 Take a Zoom Yoga class with me! https://www.sorellawellness.co/schedule
Finding Strength in Stillness | Healthy Mindset Reset Series with Heather Monthie
Welcome to the Strong Body, Strong Mind, Balance Life Podcast! In this episode, Heather Monthie dives into how inner strength is cultivated in ...
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High Protein Diet for Women Over 40 | How to Meal Plan Without Losing Your Mind
🥗 High Protein Diet for Women Over 40: How to Meal Plan Without Losing Your Mind
Meal planning doesn't have to be complicated, especially when you focus on what matters most: protein.
Today, I’m sharing exactly how I create a simple, sustainable high-protein meal plan as a woman over 40. This approach has helped me build strength, support fat...
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If you've ever felt like traditional goal-setting and hustle culture left you drained instead of empowered, you're not alone.
For years, I chased big goals, believing that success was all about grinding harder and doing more. But the truth? That approach wasn't sustainable- physically, mentally, or emotionally.
It wasn’t until I returned to the roots of yoga philosophy that everything shifted.
Instead of pushing harder, I ...
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April 24, 2025 • 11 mins
The Power of Saying No: A Healthy Mindset Reset
In this episode of the Strong Body, Strong Mind, Balanced Life Podcast, Heather explores the often overlooked wellness practice of saying no as part of the Healthy Mindset Reset series. She explains how setting boundaries and saying no is an act of strength, not selfishness, helping to protect your physical, mental, and emotional well-being. Heather shares personal experiences of o...
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April 21, 2025 • 6 mins
I want to share something that no nutrition plan, no macro tracker, and no structured workout plan ever fully taught me… but yoga did.
Now, this isn’t about ditching nutrition science or giving up structure. I love meal planning, protein tracking, and a good lifting split.
But the truth is, what finally helped me make real progress with fat loss, healing my body after injury, and actually feeling like me again, came from yoga...
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April 17, 2025 • 6 mins
If you’re over 40 and feel like you’ve gotten off track with your workouts, nutrition, or just taking care of yourself, I want you to know: you are not alone. And more importantly, you are not behind.
You’re just in a new season of life.
And that season comes with different demands, different energy levels, and a different relationship with your body. Today, I want to help you find your way back to feeling strong, energized, ...
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April 16, 2025 • 8 mins
It’s Not You, It’s the Plan:
Why Fitness Over 40 Feels So Hard (and What to Do Instead)
If you’re over 35, 40, 45 (or somewhere in that range) and feel like you’re constantly starting over with your workouts or nutrition, I want you to hear this loud and clear:
It’s not you. It’s the plan.
Every Sunday night, you promise yourself this will be the week. You’re motivated. You’ve got a new challenge, new recipes, a new min...
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April 16, 2025 • 13 mins
Feel Like You Again: Nutrition & Wellness Guide Rooted in Yoga Philosophy https://nutrition.sorellawellness.co/
Take a Zoom Yoga class with me! https://www.sorellawellness.co/schedule
In this episode of the healthy mindset reset series, host Heather explores the concept of using calm as a powerful performance tool. Drawing from her yoga practice and personal experiences, she discusses how calmness can enhance decision making,...
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April 16, 2025 • 5 mins
Have you ever found yourself saying, “This is the week I’m really going to stick to it”?
Monday comes and you’re all in, meal plan, workouts, water bottle in hand. By Wednesday, it’s getting shaky. By Friday? You're digging through the pantry wondering what happened.And then Sunday rolls around and it starts all over again.
Sound familiar?You’re not broken. You’re not weak.You’re just stuck in a cycle that isn’t built for yo...
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April 15, 2025 • 4 mins
How to Get Back to Yourself: Yoga-Inspired Nutrition for Fat Loss Over 40
Have you ever looked in the mirror and thought, “I don’t even recognize myself anymore?” Your energy’s low. Your confidence has taken a hit. The diets floating around Instagram and TikTok feel overwhelming, rigid, or like they’re just not made for real life- your real life.
I’ve been there. Fully.
Somewhere between career demands, family responsibili...
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Finding Strength in Stillness: The Power of Observation Over Reaction
In this episode of Healthy Mindset Reset, host Heather Monthie guides listeners through the concept of finding strength and clarity through observation rather than immediate reaction. Emphasizing the importance of pausing before responding to life's challenges, she shares practical techniques for cultivating an inner witness, managing emotions consciously, and...
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April 2, 2025 • 12 mins
In this episode of Strong Body, Strong Mind, Balanced Life, Heather Monthie discusses the theme of 'Finding Strength and Stillness' for April 2025. She explores the concept of the discipline of doing less and how stillness can be a form of strength. Heather shares personal insights and challenges the cultural glorification of hustle, advocating for a conscious pause and the importance of resting without guilt. Practical tips and re...
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March 26, 2025 • 15 mins
In this episode of the Strong Body, Strong Mind, Balanced Life Podcast, Heather Monthie introduces the Healthy Mindset Reset series designed for women committed to long-term health and fitness.
The focus for March 2025 is on 'Trusting the Process', highlighting the importance of consistency over perfection. Heather emphasizes the concept of progressive strength, small, continuous improvements in both physical and mental health....
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March 12, 2025 • 12 mins
If you’ve been feeling tired, struggling to build strength, or noticing that your usual workouts aren’t delivering the same results they used to—you're not alone. After 40, your body’s nutritional needs shift due to hormonal changes, making it harder to build muscle, recover quickly, and maintain energy levels.
But here’s the good news: with the right approach to nutrition and strength training, you can feel stronger, more energ...
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February 5, 2025 • 15 mins
Welcome to a transformative journey of cultivating a healthy mindset, with a focus on self-discipline, through meditation and motivation. Today we explore the concept of "Tapas." This Sanskrit term, often referred to as self-discipline, embodies the inner fire that propels us forward, guiding us through growth, transformation, and resilience.
Understanding Tapas and Self-Discipline
Self-discipline, or Tapas, is the inner comm...
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January 27, 2025 • 19 mins
Achieving wellness is often as much about having the right mindset as it is about the practical steps we take. At the core of wellness lies mental resilience - a powerful tool that enables us to overcome setbacks and achieve our health goals. We can draw invaluable insights from disciplines like one-on-one coaching or structured programs such as the Inner Circle to understand how critical mindset is in reaching our goals.
The Fo...
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January 24, 2025 • 14 mins
In today's fast-paced world, finding moments of stillness and acceptance can often feel like a luxury. Yet, embracing acceptance is crucial to our mental and emotional well-being. In this blog post, we explore a powerful 15-minute guided meditation designed to help you embrace the affirmation, "I am accepting," leading you toward a path of self-compassion and understanding. This meditation is brought to life by Heather from yogabyh...
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January 8, 2025 • 2 mins
In the hustle and bustle of everyday life, finding moments of calm can seem like a luxury we can't afford. However, what if I told you that you could reset your nervous system and reduce stress in just four minutes? It's possible with the ancient practice of Dirgha breathing, a simple yet powerful technique that anyone can do, anywhere, anytime.
What is Dirgha Breathing?
Dirgha, or the "Complete Breath," is a foundational yog...
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December 23, 2024 • 9 mins
Are you ready to take your fitness and recovery to the next level by adding yoga to your workout routine? Whether you're a CrossFit enthusiast, triathlete, bodybuilder, or just someone who loves staying active, yoga is an incredible tool to support your goals. It helps with recovery, improves flexibility, and strengthens your body in ways traditional workouts can’t. Plus, it’s a fantastic way to relax and refocus.
In this post, ...
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