OPERATION FIT AF copertina

OPERATION FIT AF

OPERATION FIT AF

Di: Heather Monthie PhD
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A proposito di questo titolo

 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. Esercizio e fitness Fitness, dieta e nutrizione Igiene e vita sana
Episodi
  • 365 Day Body Transformation Challenge Explained (Is This for You?) : Operation Fit AF Info Session

    365 Day Body Transformation Challenge Explained (Is This for You?) : Operation Fit AF Info Session
    Jan 20 2026

    Operation Fit AF: 365 Days Body Transformation Challenge Explained

    Heather introduces the Operation Fit AF 365 Days Body Transformation Challenge, designed for midlife individuals seeking to build strong, healthy bodies that will last into their later years. Heather shares her personal fitness transformation journey, beginning with her decision to quit smoking and culminating in her achievements in bodybuilding competitions.

    This program offers a structured yet flexible approach to achieving various fitness goals over the course of a year, emphasizing the importance of consistency and community support. The session also covers the balance framework for health, the concept of 75-day missions to break down long-term goals, and addresses frequently asked questions about the challenge.

    Join the 365 Days Body Transformation Challenge at www.OperationFitAF.com

    00:00 Welcome to Operation Fit AF 365 Days Challenge
    01:09 Heather’s Personal Fitness Journey
    03:48 The Turning Point: Breaking the Leg
    05:27 The Year-Long Transformation Plan
    05:54 The Importance of Enjoying the Process
    06:54 Community Support and Personal Goals
    07:24 The Long Game Approach to Fitness
    08:58 Heather’s Transformation Photos
    13:57 The Problem with Short-Term Challenges
    17:45 The Power of Experience and Learning
    19:50 Why a Year Changes Everything
    20:38 Introduction to Operation Fit AF
    20:43 Defining Fitness Goals
    21:22 The Balance Framework
    22:13 Building a Lifelong Healthy Lifestyle
    26:52 The 75-Day Missions Explained
    32:18 Frequently Asked Questions
    37:43 Final Thoughts and Joining Information

    https://youtu.be/cumhKtczrKc
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    20 min
  • 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 min
  • 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 min
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