Strong Body, Strong Mind, Balanced Life

By: Heather Monthie PhD
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  • Summary

  • 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.
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Exercise & Fitness Fitness, Diet & Nutrition Hygiene & Healthy Living Personal Development Personal Success
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Episodes
  • 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
    Apr 28 2025
    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 loss, and stay energized — without spending my entire Sunday meal prepping! If you're new here, I’m Heather — yoga-inspired wellness coach, lifelong fitness enthusiast, and someone who believes in a balanced, intentional approach to health. Let’s dive into today's strategy! Why Focus on a High-Protein Diet for Women Over 40? As we age, especially during perimenopause and menopause, our body composition changes. We naturally lose muscle mass unless we actively work to maintain it, and protein is key. Protein helps: Build and maintain lean muscle Improve recovery from workouts Boost metabolism Support overall strength, energy, and hormonal health A general rule of thumb? Aim for 0.7 to 1 gram of protein per pound of your goal body weight.(Always check with your healthcare provider for your individual needs!) Step 1: Find Your Daily Protein Target First, calculate your daily protein goal. Example: If your goal is 150 pounds → aim for about 150 grams of protein per day. Remember: It’s grams of protein, not grams of food! Use a simple tracking app like MyFitnessPal to help you calculate your intake. Step 2: Break It Into Manageable Meals Instead of trying to hit your entire protein goal in one or two meals (which can feel overwhelming), divide it across your day. Example for 150 grams per day: 5 meals/snacks → ~30 grams of protein per meal A typical daily breakdown might look like: Breakfast: Egg whites and berries Snack: Cottage cheese and raspberries Lunch: Grilled chicken and vegetables Snack: Protein smoothie Dinner: Salmon with asparagus and sweet potatoes Tip: You don’t have to prep complicated meals.Plan simple proteins first — and then add veggies, healthy fats, and carbs around them. Step 3: Prioritize Protein Sources You Enjoy Start with a list of proteins you actually like to eat: Chicken breast Salmon Shrimp Egg whites Greek yogurt Cottage cheese Lentils, tofu, or tempeh (for vegetarian options) From there, plug them into your meals throughout the week.If you’re busy, batch cook 2-3 proteins at once to mix and match. Step 4: Use Simple Tools to Make It Easier Tools that help streamline the process: A whiteboard in the kitchen A Google Doc meal plan MyFitnessPal or any easy tracking app Prioritize: Your protein first Then add carbs (sweet potatoes, quinoa, fruits, veggies) Then healthy fats (avocado, olive oil, nuts, seeds) Why This Works for Women Over 40 Keeps energy levels steady Helps with muscle retention and fat loss Simplifies nutrition without overwhelm Supports recovery and hormonal health Builds habits that last for decades to come When you view meal planning as a tool for self-respect, not punishment, everything changes. 🎯 Ready to Make It Even Easier? I created a FREE Nutrition & Meal Planning Guide specifically for active women over 40 — it's designed to help you fuel your body without the overwhelm. ✅ Learn how to balance protein, carbs, and fat✅ Build simple, satisfying meals✅ Feel strong, energized, and balanced again! 👉 Download it here: https://nutrition.sorellawellness.co Bonus: If you want even deeper help, check out my Macro and Meal Planning Workshop or schedule a Healthy Lifestyle Strategy Session for a personalized plan. 🥝 Nutrition Workshop Series [FREE!] https://www.sorellawellness.co/offerings/strong-body-strong-mind-nutrition-workshop-series-free
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    Less than 1 minute
  • How Yoga Philosophy Helped Me Create High Performance Habits That Stick for a Healthy Lifestyle

    How Yoga Philosophy Helped Me Create High Performance Habits That Stick for a Healthy Lifestyle
    Apr 26 2025
    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 learned to move with more intention, and from there, I built high-performance habits that felt good, lasted longer, and truly supported a balanced, energized life. In my latest video and podcast episode, I'm sharing how ancient yoga wisdom helped me create the strong, sustainable lifestyle I have today, and how you can apply the same approach to your own journey. https://youtu.be/ox9lehY6wuQ ▶️ Watch on YouTube 🎧 Listen to the audio-only version on your favorite podcast platform: Just search for Strong Body, Strong Mind, Balanced Life on Spotify, Apple Podcasts, or wherever you love to listen! (scroll down to the bottom for more links!) 3 Big Takeaways from Yoga Philosophy for Building High-Performance Habits 1. Tapas — Discipline is an Act of Self-Respect In yoga, Tapas refers to maintaining your inner fire. It’s showing up for yourself even when motivation fades. I stopped treating my habits like obligations and started seeing them as daily acts of self-respect, much like brushing your teeth. It’s not about forcing results. It’s about honoring your body, your mind, and your energy. 2. Ahimsa — Nonviolence Starts with Self-Compassion Ahimsa reminds us that how we treat ourselves matters.I used to beat myself up for every missed goal or 'imperfect' day. Yoga taught me that progress comes from consistency and compassion, not shame. Kindness toward yourself actually accelerates your growth. 3. Svadhyaya — Self-Study Builds Self-Trust Through Svadhyaya, or self-study, I learned the power of observing habits without judgment.By tracking simple things like hydration, movement, and sleep — not obsessively, but curiously — I discovered patterns that allowed me to make better choices, and ultimately, trust myself more. Why This Matters for a Healthy Lifestyle Over 40 Building strength, maintaining energy, and staying resilient isn't about adding more to your plate.It's about moving smarter, nourishing yourself better, and aligning your habits with your true priorities — your strength, your vitality, and your peace. This is exactly what yoga philosophy teaches us and why it's the heart of the work I do with those like you who are seeking to build a balanced, powerful lifestyle that lasts. Ready to Start? If you're ready to create habits that honor your body and your goals — not just your to-do list — I created a free Nutrition and Meal Planning Guide to help you get started. ✅ Fuel your body with strength✅ Nourish your energy and vitality✅ Root your habits in mindful, intentional living 📥 Download your free guide here: 👉 Nutrition & Meal Planning Guide for Women Over 40 Let this be the season you stop forcing it and start flowing with purpose. ✨ Stay strong, stay balanced, stay you.Heather Strong Body Strong Mind Balanced Life Podcast Links on Your Favorite Platforms Apple Podcasts: https://podcasts.apple.com/us/podcast/strong-body-strong-mind-balanced-life/id1765802220 Spotify: https://open.spotify.com/show/2GMo3GZ8GNPZ7TY4KX5PhJ Pandora: https://www.pandora.com/podcast/strong-body-strong-mind-balanced-life/PC:46559 iHeart Radio: https://iheart.com/podcast/62798833/ Amazon Music: https://music.amazon.com/podcasts/6a249df2-57af-4c3c-a33d-42254df5d178/strong-body-strong-mind-balanced-life Youtube Music: https://www.youtube.com/playlist?list=PLepStYah6ok049B1L3XGD3ufYc7zQ0Ag1 Deezer: https://www.deezer.com/us/show/1504372 Podcast Index: https://podcastindex.org/podcast/2959190
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    Less than 1 minute
  • The Power of No — Boundaries as a Form of Strength [Healthy Mindset Reset]

    The Power of No — Boundaries as a Form of Strength [Healthy Mindset Reset]
    Apr 24 2025
    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 overcommitting and the resulting burnout, emphasizing the importance of prioritizing what truly matters. Drawing from yoga philosophy, she encourages listeners to embrace stillness to better understand their needs and make empowered decisions. Practical tips are given on how to practice saying no with grace, including taking a pause before committing and protecting key aspects of one's life, such as sleep and personal time. The episode concludes with advice on setting intentional affirmations and details about upcoming workshops and yoga classes. 00:00 Introduction to the Healthy Mindset Reset Series00:23 The Power of Saying No01:05 Personal Experiences with Overcommitting01:50 Reclaiming Your Time and Energy03:44 Yoga Philosophy and Boundaries04:06 Finding Strength in Stillness06:45 Practical Tips for Saying No09:57 Conclusion and Final Thoughts https://youtu.be/J_s_dz4wsJU The Power of No: Boundaries as a Form of Strength Saying no might be one of the hardest things to do — but it's also one of the most powerful. If you're someone who overcommits, says yes when you mean no, or feels drained by trying to please everyone, you're not alone. And you're not doing anything wrong. You're just ready for a reset. This week’s Healthy Mindset Reset podcast episode is all about the strength it takes to say no, and how that simple word can become a profound act of self-respect and clarity. When You Say No, You’re Saying Yes — to You Every time you say no to something that’s not aligned with your priorities, you’re saying yes to: Your peace Your energy Your ability to show up fully in the areas that matter most Yoga philosophy teaches us Brahmacharya, which is the wise use of energy. Saying no is Brahmacharya in action — a boundary that helps you stay grounded, strong, and intentional. Stillness Creates Clarity The ability to say no doesn’t come from anger — it comes from stillness. Yoga gives us the tools to pause and listen inward. On the mat, we learn to observe without judgment. That same skill helps us off the mat — when we’re faced with decisions, invitations, and obligations that might pull us away from our center. "Let your no be an act of love. Let your breath be your boundary." Try This Week’s Mindset Reset If you’re ready to build stronger boundaries, try this three-part practice: Pause before you say yes. Give yourself 10 seconds to check in before committing. Identify one area in your life that needs more protection. Is it your time? Your energy? Your workouts? Use this mantra: “Saying no is how I protect my peace and create space for what truly matters.” Listen to the Full Episode You can listen to this week’s episode of Strong Body, Strong Mind, Balanced Life wherever you get your podcasts or stream it now above!. This episode is a reminder that boundaries aren’t walls; they’re doors. They open space for more aligned choices, deeper rest, and authentic connection. Let this be your week to start saying no with kindness and confidence. Looking for more support? Check out my free wellness workshops, live classes, or schedule a 1:1 strategy session. Everything is at www.SorellaWellness.co Until next time — stay strong, stay grounded, and remember: saying no isn’t rejection. It’s redirection — back to you. ~ Heather
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    11 mins
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