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OPERATION FIT AF

OPERATION FIT AF

By: Heather Monthie PhD
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About this listen

 Operation FIT AF is 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. Exercise & Fitness Fitness, Diet & Nutrition Hygiene & Healthy Living
Episodes
  • From 60lbs Overweight to Bodybuilding Stage: Heather’s Transformation

    From 60lbs Overweight to Bodybuilding Stage: Heather’s Transformation
    Nov 25 2025
    www.OPERATIONFITAF.com Heather's Journey: Losing 60 Pounds at 48 and Prepping for Bodybuilding Heather shares her inspiring journey of losing 60 pounds as a 48-year-old woman, leading up to competing in a natural bodybuilding competition. She discusses the strategies that worked for her, such as tracking food intake, weighing herself, staying active, and practicing mindfulness through yoga. Heather also emphasizes the importance of hydration and diet focused on protein, vegetables, and healthy fats. She candidly shares how she overcame challenges and stayed motivated throughout her journey while highlighting her upcoming 'Operation Fit AF' program designed to help others achieve their fitness goals. 00:00 Introduction: My 60-Pound Weight Loss Journey01:14 The Struggle and Decision to Share01:41 Past Bodybuilding Competitions and Weight Gain02:44 The Turning Point: Hiking Accident04:13 Starting the Weight Loss Journey05:04 Key Strategies: Tracking Food and Avoiding Pitfalls08:36 Importance of Weighing and Measuring Progress12:11 Daily Movement and Exercise Routine14:09 The Role of Yoga in Weight Loss17:06 Diet and Hydration Tips21:52 Staying Motivated and Consistent24:05 Operation Fit AF: Join the Community https://youtu.be/qBCP-aoIjWk
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    13 mins
  • STRONGBODY75: What If You Gave Yourself a Year?

    STRONGBODY75: What If You Gave Yourself a Year?
    Oct 6 2025
    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
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    6 mins
  • Wheel Pose Q&A: Learn, Prep, Progress for Us Over 40

    Wheel Pose Q&A: Learn, Prep, Progress for Us Over 40
    Sep 12 2025
    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.
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    14 mins
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