Leadership in the Digital Age: Recent Episodes

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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 BeganA 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 FixSo 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 ChallengeHere’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 ResilienceOne 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 ChallengeIf 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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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/NmN3Xsw8iH4Yoga Wheel Pose vs Bridge PoseBridge 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 PoseWhy 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 PoseIf 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 LineWheel 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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Have you ever wondered, “Is it too late to start yoga?” Maybe you’ve thought: I’m too old to start. * I don’t have a background in dance, gymnastics, or sports. * Everyone else started younger, I’ll never catch up.*

If that sounds familiar, I want to share my story with you. I didn’t grow up athletic. I didn’t do ballet or gymnastics. In fact, I didn’t even step into a yoga class until I was 33 years old. Later, at 45, I had to restart my yoga practice completely after a major injury.

If you’ve ever felt like you’re behind, too late, or not “qualified” to practice yoga, you’re not.

https://youtu.be/AtnYZPbbgv4?si=ESNM7HV71VTvExBOMy Yoga Origin StoryWhen I first started yoga at 33, I was working full-time, earning my PhD, and juggling an overloaded schedule. Stress showed up everywhere… dark circles under my eyes, constant exhaustion, no balance.

A friend invited me to a yoga class at the gym, and I’ll never forget that first hour on the mat. For the first time in a long time, I felt like I could just breathe.

At the time, I was lifting weights regularly, so I immediately noticed how yoga improved my flexibility and mobility. It helped me squat deeper, move better, and, just as importantly, release stress. That’s what kept me coming back.

Restarting at 45 After InjuryAt 45, I broke my tibia and fibula in a hiking accident. Suddenly, even Child’s Pose was impossible. All of the progress I had built felt like it vanished overnight.

It was frustrating and humbling. But yoga taught me a powerful lesson: sometimes you have to start again. And starting again doesn’t mean failure… it means resilience.

Is It Too Late to Start Yoga? The Myths vs. RealityHere are some common beliefs that stop people from starting yoga—and why they’re simply not true:

• “I started too late.” Yoga isn’t a competition. It’s a lifelong practice you can begin at any age.
• “I’m too old.” Yoga adapts to you, not the other way around. Your practice is yours, and it will meet you exactly where you are.
• “Everyone else has a background in dance or gymnastics.” Nope. Most people don’t. Social media might show the extreme poses, but real yoga is about connection, not comparison.
• “I’ll have to work harder.” Maybe. But effort builds patience, discipline, and resilience. Those qualities are part of the yoga journey.

What Yoga Looks Like Later in LifeAt 48, I’m just now regaining poses like Wheel after years of recovery. My practice doesn’t look like it did in my 30s and that’s okay. What matters isn’t how the pose looks, but what the practice teaches me: patience, consistency, and self-compassion.

Yoga is more than physical postures. It’s mindfulness, presence, and tools you carry into everyday life—at work, in relationships, and in stressful moments.

The TakeawayIf you’ve been asking yourself, “Is it too late to start yoga?” the answer is simple: no, it’s never too late.

Your age, background, or injuries do not disqualify you from yoga. What matters is:

• Consistency – showing up, even for 10 minutes.
• Curiosity – exploring more than just the poses.
• Compassion – letting go of comparison and practicing for you.

Start TodayIf you’re ready to begin (or restart) your yoga journey, I’d love to invite you to my free Stronger with Yoga Membership. Inside, you’ll get:

• Free yoga flows (ad-free versions of my YouTube classes)
• A Yoga Kickstart Guide
• A Healthy Mindset Reset Workshop
• A Nutrition Guide rooted in yoga philosophy

👉 Click here to join for free https://www.heathermonthie.com/free/

Because it’s never too late to start yoga.

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Uses, Tips, and a Starter Kit for Your Home PracticeWhen you first step into a yoga class or start practicing at home, it can feel overwhelming to see all the different props blocks, straps, bolsters, wheels, blankets, cushions, bands, rings… the list goes on.

The truth is: you don’t need a single prop to practice yoga. Your body, your breath, and your focus are the essentials. Props are simply tools options that can make your practice more accessible, more comfortable, or even more challenging.

After 15 years of practicing and teaching yoga, I’ve collected quite a few props and experimented with different ways to use them. Some I use every single day, others only occasionally. In this post, I’ll walk you through the most common yoga props, how to use them, and which ones are worth adding to your starter kit.

https://youtu.be/h5CDaSE0_4A?si=It6XLri2LxbeBSUEDo You Really Need Yoga Props?Short answer: No.

Props are there to support you, not to define your practice. You can do yoga on grass, on carpet, or on your living room floor no mat, no gear, nothing but you.

That said, props can:

• Help you modify poses to fit your body
• Provide support for joint pain or limited mobility
• Deepen stretches and increase mobility
• Make restorative practices more comfortable
• Offer new ways to build strength

Think of props as companions to your yoga journey, not requirements.

The Core Props to Start WithIf you’re ready to invest in a few items, start here:

1. Yoga BlocksBlocks “bring the floor up to you.” They’re not just for beginners blocks help make poses more accessible and can deepen or challenge your practice.

• Cork vs. Foam: Cork is sturdier and less wobbly, foam is lighter and softer.
• Uses: Forward folds, chest openers, restorative reclined positions, arm balances (they give tall bodies extra room!).

Tip: Don’t think of blocks as a crutch they’re a way to align your body better and avoid strain.

https://youtu.be/55OG7Fb2hSg?si=QQUGNt2tE3NR_Zrb2. Yoga StrapA strap is an “extension of your arms.” It helps you hold poses without straining or forcing flexibility.

• Use it for hamstring stretches, shoulder openers, or deepening seated folds.
• Household alternatives: a belt, scarf, or towel.

https://youtu.be/h5bWEC6lJRg?si=-Gwp5lgt4Xflf8IP3. Bolster or BlanketBolsters and blankets add comfort and support in restorative poses.

• Use under the back in chest openers.
• Support your knees or hips in seated poses.
• Fold a blanket under your heels for yogi squats if your calves/ankles are tight.

No special blanket needed you can use a towel or pillow from home.

Optional Props to Explore LaterOnce you’ve built your basics, you might enjoy experimenting with:

• Cushioned Knee Pads – Great if you practice on hardwood floors or struggle with knee sensitivity.
• Resistance Bands – Add strength training into yoga moves like chair pose or bridge.
• Pilates Ring & Ball – Engage inner thighs, glutes, or core in yoga-inspired strength work.
• Foam Roller & Massage Ball – Perfect for self-myofascial release, warm-ups, or cool-downs.
• Yoga Wheel – Useful for backbends, chest openers, and balance play.

How to Choose What’s Right for YouWhen deciding which props to buy (if any):

• Consider your practice style. Restorative yoga? A bolster and blankets. Power yoga? Blocks and a strap. Mobility training? Foam roller and bands.
• Start with multipurpose props. Blocks, a strap, and a mat will cover 90% of your needs.
• Don’t overlook what you already own. Towels, pillows, belts, and books can all stand in as props.

My Recommended Starter KitIf you’re starting fresh and want to invest wisely, here’s the kit I recommend:

• A high-quality yoga mat you love (color, texture, grip make it inviting)
• Two cork blocks
• One yoga strap
• (Optional) A bolster or sturdy blanket

That’s it. With these, you can attend any yoga class, practice any style, and modify any pose as needed.

https://youtu.be/x6QBgdPFjOg?si=LYnN3WcWfX7WP1GDFinal ThoughtsProps are not about “making yoga easier.” They’re about meeting your body where it’s at and creating the conditions for your practice to feel supportive, effective, and sustainable.

Over time, you may discover new props that inspire creativity in your practice. But remember you can practice yoga anywhere, anytime, with nothing but your body and breath.

👉 Want to see all the props I use and recommend? Visit heathermonthie.com/props for links and resources.

And if you’re ready to dive deeper, check out my Free Starter Membership, where you’ll get access to yoga classes, nutrition guidance, and recordings of all my MindBody workshops: heathermonthie.com/free.

✨ So tell me what prop are you curious to try first? Drop your thoughts in the comments!

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Links to things mentioned in this episode:

• 💜 Join the Yoga By Heather Facebook Community: https://www.facebook.com/groups/1603581096525016
• 60 High-Protein Foods for Women Over 40 https://youtu.be/K9kkNq5fowQ
• Peloton App (Try for 60 days free) https://www.onepeloton.com/digital/checkout/digital-gp-60d?code=MGZhODMwZDk0ZmM4NDA4MTg1OWM1MWE5NDMzM2JjOTB8NTA3MjE4ZDg2MjMxNGI5MjljYmE4ZTJkMWViMGJlYmY=
• Isalean Performance Protein https://ysa.isagenix.com/en-us/shop/weight-management/isalean-performance-protein?pid=9c4ee1928e9c4dbfab628af1e4c8695e
• Collagen Peptides https://amzn.to/4lf2iZD
• Slow Flow Yoga for Beginners Over 40: https://www.yogastrengthacademy.com/online_store/slow-yoga-for-beginners-over-40
• Will yoga help you to lose weight? https://youtu.be/E0CXxEpErp0?si=EB-1YG4AdqoDSVjB

YOGA TRAPEZE (SUSPENSION YOGA):

• 💜 Yoga Body Trapeze Stand https://amzn.to/3KbWD6B
• 🌟 Yoga Inversion Swing (Sling) https://amzn.to/3MaqjCz
• 🌹 Yoga Trapeze Ceiling Hooks https://amzn.to/40ATHWj
• 🌳 Aerial Yoga Silk https://amzn.to/3JMcreT

Some of these are affiliate links, which means I may make a small commission at no additional cost to you. Thank you for your support!

In this episode of the Yoga Strength Academy podcast, host Heather Monthie addresses common questions about integrating yoga into fitness routines, specifically for women over 40. Heather covers key topics such as flexibility, yoga as a form of workout, the role of yoga in weight loss, and the types of yoga suitable for older adults. She also discusses how to adapt yoga practices for those with injuries or joint pain using props, and emphasizes the importance of whole foods and proper nutrition over supplements. Heather shares her expertise and personal experiences to encourage listeners to explore various styles of yoga and find what fits best for their individual needs.

https://youtu.be/eDukre0aZGE?si=QKJXhzaWXAMAxynG00:00 Introduction to the Yoga Strength Academy Podcast

01:57 Addressing Common Yoga Concerns

04:37 Yoga as a Workout: Benefits and Misconceptions

08:40 Yoga and Weight Loss: The Mind-Body Connection

13:39 Choosing the Right Yoga for Your Age

19:21 Yoga Modifications for Injuries and Joint Pain

21:26 Listening to Your Body in Yoga

23:23 Using Props to Enhance Your Yoga Practice

27:26 The Role of Supplements in Fitness

32:18 Finding the Right Yoga Community

35:22 Introducing the Yoga for Beginners Over 40 Program

39:39 Conclusion and Podcast Direction

If you’re over 40 and thinking about trying yoga but feel unsure because you’re not flexible or haven’t worked out in a while you’re not alone. As a yoga teacher who specializes in helping women over 40 feel strong, confident, and at home in their bodies again, I get a lot of questions like:

• “Do I need to be flexible first?”
• “Can yoga help with weight loss?”
• “What if I can’t even get down on the floor?”

In this blog post (and podcast episode), I’m breaking down the 7 most common questions I get from women who want to bring yoga into their wellness routine but feel like they’re starting from scratch.

1. I’m not flexible can I even do yoga?YES a thousand times yes.

Flexibility is a result of doing yoga, not a requirement. Just like you don’t need to be strong to start lifting weights, you don’t need to be flexible to start yoga. Yoga is about turning inward reconnecting with your breath, your body, and your sense of self not performing Instagram-worthy poses.

With consistent practice, you’ll notice not just improved physical flexibility, but also more mental clarity and emotional resilience. Flexibility is just the bonus.

2. Is yoga even a workout? Will it help me get stronger?Yoga can be a workout depending on the style and your goals.

If you’re training for a bodybuilding competition or marathon, yoga will support your training through mobility and recovery. But if your goal is to feel more energized, confident, and in tune with your body, yoga can absolutely be the foundation of your fitness routine.

From slow flow to power yoga to yoga trapeze, there are many styles to explore and some are incredibly strength-focused. The key is consistency and finding a class that fits your body and your lifestyle.

3. Can yoga help with weight loss?It depends but yoga is an incredible support tool on your fat loss journey.

Weight loss ultimately comes down to being in a calorie deficit. But staying in a deficit consistently is where most people struggle. That’s where yoga comes in:

• It lowers stress hormones like cortisol
• Builds a strong mind-body connection
• Encourages mindful eating
• Helps you slow down and listen to your hunger cues

I’ve personally seen women lose inches and improve their relationship with food simply by showing up on their mat a few times a week.

https://youtu.be/E0CXxEpErp0?si=EB-1YG4AdqoDSVjB4. What kind of yoga should I start with at my age?Start with styles that are slower and beginner-friendly like:

• Slow Flow Vinyasa
• Gentle Yoga
• Hatha Yoga
• Restorative Yoga

Avoid fast-paced or high-heat classes right away unless you’re already very active. If you’re unsure, try out a few studios, teachers, or online classes until you find a vibe that feels good. Not every class or teacher will resonate and that’s okay!

5. What if I can’t get down on the floor or I have joint pain?

Totally valid and you can still practice yoga!

Here’s what helps:

• Use props: blocks, straps, bolsters, chairs, or the wall can make a huge difference
• Modify movements: Your yoga teacher should offer options (and if not, find a new one!)
• Go slow: There’s no gold star for pushing through pain yoga is about listening to your body

I’ve taught yoga students recovering from serious injuries, joint replacements, and major surgeries. Yoga can meet you where you are.

6. Do I need supplements if I’m starting yoga and trying to get fit again?Not necessarily.

Before adding supplements, focus on:

• A balanced whole food diet
• Getting enough protein, healthy fats, and fiber
• Proper hydration
• Getting blood work done with your doctor to check for deficiencies

Once the basics are in place, you might consider:

• Protein powder (for convenience, not as your main source)
• Collagen (for joints/skin)
• Magnesium (for recovery/sleep)
• Fish oil or Omega-3s
• A quality multivitamin

Supplements should supplement a healthy routine not replace it.

https://youtu.be/K9kkNq5fowQ?si=MuZue3QZBL8RWnP37. I’ve tried yoga before but felt lost. What if I’m not doing it right?Yoga can feel intimidating, especially if you’re new or coming back after a break.

The truth? You don’t have to do it “right.”
There’s no perfect pose, no gold star, and no judgment. A good yoga teacher will give you clear guidance, multiple options, and help you feel safe and supported.

If a studio or teacher made you feel unwelcome or confused, that’s not a reflection of you it just wasn’t your place. Keep trying. You’ll find your yoga home.

Ready to Start?If you’re ready to dip your toe into yoga, I created something just for you.

👉 Yoga for Beginners Over 40 This program includes:

• 10 slow flow classes (30 minutes each)
• A pose breakdown workshop
• A welcome/orientation session
• Access to my private community and the option to get personalized feedback from me
• It’s yoga by a 48-year-old teacher for women who don’t want to feel like the odd one out in a class full of 25-year-old influencers.

Final ThoughtsYoga is here for you no matter your age, flexibility, or fitness level.

Whether you’re starting over, starting fresh, or just trying to reconnect with your body, yoga offers a path back to yourself. It’s not about doing it perfectly it’s about showing up, breathing, and making time for you.

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If you’re a high-achieving, type-A, get-stuff-done kind of human… let me guess: you’re tired. But not the kind of tired a nap can fix. It’s that “my brain won’t shut off and my back is stiff from life” kind of tired.

Yeah, I see you. And no, you don’t need another productivity hack.

What you need is more yoga. Not the chanting-and-incense kind (unless you’re into that, no judgment). I’m talking about real yoga. The kind that clears your brain fog, opens up those cranky shoulders, and reminds your nervous system that it’s safe to exhale.

This is for you if:

• You’re productive but also… kind of running on fumes.
• You’ve been multitasking so hard you forgot what it’s like to focus.
• Your body feels like a tangled pile of tension cables.
• You sleep, but you don’t rest. You work out, but you don’t recover. You eat, but… is it helping or hurting?

Sound familiar?

https://youtu.be/Yqpx_brtoocHere’s the Deal: Your Brain’s Not the Problem. Your Nervous System Is Fried.That “always on” mode? It’s cute until your breath is shallow, your joints are stiff, and your motivation disappears like your favorite leggings in the laundry.

When your nervous system is in overdrive:

• You’re wired but tired
• You can’t focus for more than 10 minutes
• You start skipping workouts, reaching for sugar, and saying yes when you meant to scream NO

Yoga helps hit the reset button. Not just on your body, but on your whole system.

Why Yoga Works (Even if You Think You’re Bad at It)You don’t need to be flexible. You don’t need fancy leggings. You don’t need to be “spiritual.”

You just need 10 minutes. Seriously.

Here’s how yoga helps high performers like you:

Movement = Mental ResetGet out of your head and into your body. Even 10 minutes of flow clears the mental cobwebs, grounds your energy, and makes you a nicer person to be around.

Breath = Nervous System RegulationWhen your breath slows down, your whole system chills out. Your brain goes from frantic to focused, and your body shifts from survival mode to “oh hey, I feel good.”

Stillness = Emotional ClarityStillness isn’t doing nothing. It’s doing recovery on purpose. This is where the clarity comes. The “I know what I need to do” moment. The “I finally heard myself think” moment.

But How Do You Actually Use Yoga as a High Performer?Glad you asked. I teach real-life humans (not monks) how to do this every day. Here’s how to start:

Your Mind-Body Reset ToolkitMorning Energy BoostA 10-minute yoga flow to shake off the sleep, roll out the tight spots, and get your brain online for the day.

Midday Clarity BreakA combo of breathwork, mobility, and “get-me-out-of-this-chair” stretches. Because your brain doesn’t run on caffeine alone.

Evening Wind-Down RitualGentle stretches + longer exhales = better sleep, less doomscrolling, and waking up without rage in your spine.

Yoga isn’t about being good at yoga. It’s about being good at life.

If you’re ready to stop running on empty and start showing up strong, clear, and focused, this is your sign.

Check out previously recorded Mind Body Performance Workshops here! https://www.yogastrengthacademy.com/online_store/mind-body-performance-workshop-recordings

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I want to pose a simple question that could change everything:

What if you gave yourself a year?Not a week. Not a month. But one full year to focus on the one thing you’ve been wanting to do for yourself.

Your health, your energy, your strength, your confidence.

I asked myself this question in April 2024 when I decided it was time for a major reset. I wasn’t feeling like me anymore. I had gained weight. I felt off track. I didn’t feel strong, confident, or energized and I knew I needed to make a change.

So I gave myself a year. Just one year.

My goal?Lose 50 pounds of body fat. Not with a crash diet, not with extreme workouts, but with daily habits I could stick to. I didn’t shout it from the rooftops. I didn’t even tell most people. I just made the commitment quietly and started showing up.

And here’s the result: By April 2025, I had lost 35 pounds. I didn’t hit the 50, but I wasn’t mad about it. That’s 0.75 pounds per week, and I was proud. Most importantly, I felt like myself again.

People started noticing. But more than the number on the scale, they noticed me. They said, “You look like Heather again.” And I thought, “Yeah. I feel like Heather again.”

https://youtu.be/-wRLgrukpVIOperation Fit AF: Level 48In June 2025, I turned 48. And I decided that this next year, Level 48, was going to be about continuing the work I had started.

I call it Operation Fit AF. Not just physically strong, but mentally strong. Spiritually grounded. Focused. Consistent.

It’s not about aesthetics or getting “shredded.” It’s about building a body and life I can feel proud of now and at 80, 90, or 100.

I’ve hiked the Grand Canyon. I’ve done bodybuilding competitions and triathlons. I love doing the things. And I want to keep doing them for decades to come.

Just One Thing for One YearI got the idea of “one year” from a mentor back when I was training to be a teacher in Wisconsin. She told me:

“Each school year, just focus on one thing. Get really good at it.”

That advice stuck. And I’ve used it throughout my life, from earning a PhD to making big career shifts.

Because here’s the truth: The time is going to pass anyway. You’re going to be 40, 48, 55, 61 either way. So why not be fit AF while you’re at it?

Join Me at Your LevelI started posting about Operation Fit AF on TikTok and Instagram, and women started replying:

• OFAF46
• OFAF55
• Even OFAF61

This is not about age. This is about levels. Whatever level you’re at, you can join me.

I’ll be sharing daily videos, longer podcasts like this one, and blog posts like this to help inspire and support you as you build your own strong, balanced life.

What You Can Expect Real talk about setbacks, plateaus, and staying consistent. * Fitness tips for strength, mobility, and longevity. * Mindset strategies to train your mind, not just your body. * Nuggets of wisdom* that helped me reclaim my energy, strength, and identity.

Because this isn’t just about the scale. This is about you, feeling like yourself again.

Train Your Mind. Strengthen Your Body. Lead from Within.That’s what Yoga Strength Academy is all about. And that’s what Operation Fit AF is about too.

If this speaks to you, let me know what level you’re at. Follow me on Instagram or TikTok @HeatherMonthie. Or leave a comment below and tell me:

What would change if you gave yourself a year?

Let’s find out, together!

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The Best Choice for Your Yoga Practice Over 40Wondering whether to choose a cork vs foam yoga block? In this episode, I compare the Manduka cork yoga block and Gaiam foam block side by side, so you can decide which one fits your yoga style, body needs, and budget best.

👉 Shop my favorites (affiliate links):
🧱 Manduka Cork Block – https://amzn.to/43A0iUf
🧘 Gaiam Foam Block – https://amzn.to/40jMM42

In this episode, Heather discusses the differences between cork vs foam yoga block, focusing on how they can support your yoga practice, especially if you’re over 40 or 50. She explains the various uses of yoga blocks, such as bringing the floor up to you and providing joint support. Heather highlights the pros and cons of each type of block, pointing out that cork blocks offer more stability and support for balancing postures while foam blocks are softer and may be more comfortable for restorative poses. She shares her personal preference for cork blocks and offers tips for beginners who are new to yoga or on a budget, including using household items as substitutes. Heather also answers common questions about the necessity and cost-effectiveness of yoga blocks for older practitioners. Don’t forget to check out the affiliate links in the description for block recommendations.

00:00 Introduction: Choosing the Right Yoga Block

00:46 How to Use Yoga Blocks in Your Practice

03:09 Cork vs. Foam: Key Differences

04:48 Personal Recommendations and Experiences

06:58 Answering Common Questions

12:31 Conclusion and Community Engagement

https://youtu.be/55OG7Fb2hSgCork vs Foam Yoga Blocks: The Best Support for Your Yoga Practice Over 40If you’re in your 40s, 50s, or beyond and just getting started (or restarting) your yoga practice, yoga blocks are one of the best tools to support your joints, improve your alignment, and make poses more accessible. But one common question pops up for nearly everyone:

Should you buy cork or foam yoga blocks?

In this post, I’ll walk you through the pros and cons of both types of blocks and help you choose the best option based on your body, your goals, and how you plan to use them, especially if you’re working with tight hamstrings, sensitive joints, or balance challenges.

Why Yoga Blocks Matter More After 40As we age, our bodies naturally lose flexibility, muscle mass, and joint cushioning. Yoga blocks help bring the floor to you, making poses more accessible and safe while still encouraging strength and mobility.

Whether you’re doing a forward fold and can’t quite reach the floor, or you’re easing into a restorative hip opener and want a little extra support, blocks can help you relax into the pose instead of forcing your way into discomfort.

Cork Yoga Blocks: Firm, Stable, and GroundedCork yoga blocks are solid, dense, and ideal for anyone who wants extra support in their standing or balancing postures.

Pros of Cork Blocks:

• Provide excellent stability during standing and balance poses
• Offer a grounded, sturdy feel under your hands
• Extremely durable and long-lasting

Cons of Cork Blocks:

• Can feel too firm for knees or wrists in seated or restorative poses
• Heavier to carry, especially if you’re taking them to a class

Foam Yoga Blocks: Soft, Light, and CushionedFoam yoga blocks are lighter and more forgiving, making them a great option for restorative practices or if you’re dealing with joint sensitivity.

Pros of Foam Blocks:

• Soft and gentle on joints like knees and hips
• Lightweight and easy to transport
• Often more affordable than cork

Cons of Foam Blocks:

• Less stable in standing poses – can tip or compress under weight
• Tend to wear down faster with frequent use

So, Which Should You Choose?If your yoga practice leans toward balance, standing, or strength-focused flows, cork blocks may be a better option thanks to their stability. If you prefer restorative, seated, or gentle yoga, foam blocks might feel more comfortable on your joints.

Still not sure? You could start with foam and upgrade to cork once you feel more confident. Or keep a pair of each. Many people find it helpful to mix and match based on the pose.

My Go-To RecommendationsI personally use Manduka cork blocks and love their solid, stable feel, especially for standing poses like Warrior 3 or Half Moon. For foam, Gaiam makes a soft, supportive block that’s ideal for restorative yoga.

Affiliate links are included in this post. If you choose to purchase through these links, I may earn a small commission at no additional cost to you. Thanks for supporting the channel!

Final ThoughtsAs your body changes with age, your yoga props should meet you where you are. Foam and cork both have their strengths, and choosing the right block can make your practice more enjoyable, accessible, and safe—especially if you’re over 40.

Have you tried both types? Which do you prefer? Let me know in the comments!

Ready to Practice?Join me for a live yoga class designed specifically for midlife bodies or grab my free Yoga Kickstart Guide to support your journey toward strength, flexibility, and calm—no matter your age or experience level.

alm no matter your age or experience level.

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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 LifestyleI’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/E0CXxEpErp0Forward Folds + Full Bellies = NopeHere’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 LifeOnce 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 StartedIf 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 HaveWhat 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. But if your goal is major fat loss or muscle gain, you’ll want to pair it with strength training eventually.

What foods did you start eating when yoga made you more mindful?I leaned into plants and protein, think grilled chicken, fish, steamed veggies, berries, sweet potatoes, and avocado. Lighter meals more often instead of one giant lunch that wrecked my evening practice.

How do you stay motivated when results are slow?I stopped chasing the scale and started tracking real progress.
Like:

• How my clothes fit
• Progress pics every 2 weeks
• How strong and clear I felt
  The number on the scale is a data point, not a definition of success.

Final WordIf you’re stuck, frustrated, or just plain tired of starting over…

Try 20 minutes on the mat.
It might not burn a ton of calories, but it might change everything else.

And sometimes, that’s what you really need.

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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 NidraYou don’t need any experience to begin. Here’s how to get started:

1. Find a quiet space. Lay on your back with a yoga mat, blanket, or even your bed.
2. Get comfortable. Use props—pillows under the knees, a rolled towel under the neck, an eye pillow or light blanket.
3. Stay still. The less you move, the deeper the relaxation.
4. Listen to the recording. You’ll be guided through steps that gradually shift your brainwaves from beta (thinking) to alpha and theta (deep relaxation).
5. 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 RestYou 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 NidraWant 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 ThoughtsRest 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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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 ResourcesHave 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.https://youtu.be/JyXZ5RLqXD0Momentum Lives in the Micro-MovementsThe 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 SauchaIn 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 matDrinking water before your coffeeCleaning one drawer in the kitchenPutting your phone away during mealsTaking 3 deep breaths before you dive into your dayThese tiny rituals are powerful.Start with the Body: The Annamaya KoshaAccording 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 meetingsA walk around the block after dinnerChoosing a nourishing meal over fast foodGoing to bed 30 minutes earlierThese are small moves with big results.Mindful Leadership Starts With YouYou 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 ThinkingIf 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,

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We’re asking a lot from our leaders right now.They’re navigating relentless change, managing uncertainty, making difficult decisions, and trying to keep their teams engaged in a world that never seems to slow down.Traditional leadership development programs offer tools, strategies, and skill-building, but I believe we’ve reached a turning point. Today’s leaders don’t just need better frameworks. They need something deeper: the ability to lead from the inside out, with clarity, authenticity, and emotional steadiness.This is where yoga for leadership offers surprising value. https://youtu.be/S4JKJy5dMVsResearch-Backed Insight: Yoga Builds Better LeadersA study by Dr. Leila Naderi titled Yoga for Leadership really stuck with me. The research found that leaders who practiced yoga four or more times per week reported significantly higher levels of authentic leadership, a leadership style associated with:Self-awarenessEthical decision-makingClear, grounded communicationEmotional balanceLet’s be clear. This isn’t about doing headstands in the boardroom (though no judgment if that’s your thing). It’s about building the kind of inner strength and awareness that modern leadership demands.Yoga Develops What We Struggle to TeachAuthentic leadership is more than a buzzword. It’s been consistently linked to improved trust, team performance, and employee retention. What stood out to me in the research were four specific dimensions yoga seems to naturally strengthen:Self-awareness: Understanding how you show up and why it mattersInternalized moral perspective: Staying anchored in your values—even when under pressureBalanced processing: Listening deeply and thinking clearly before reactingRelational transparency: Leading with honesty, empathy, and humanityIn other words, the kinds of leadership qualities we talk about, but rarely know how to train.It’s Not Just Movement. It’s Mental FitnessFor those new to yoga for leadership, it might sound like a stretching routine. But that’s only part of the picture. What yoga really does is train your nervous system.Consistent yoga practice has been shown to:Activate the parasympathetic nervous system (your body’s "rest and restore" mode)Improve emotional regulation and cognitive clarityBuild resilience and help leaders respond rather than reactWhen I say yoga helps leaders stay grounded, I mean that in the most literal, neurological sense.Real ROI: Healthier Leaders, Healthier CulturesOrganizations invest heavily in leadership development, but we often overlook that sustainable leadership starts with how people feel and function on the inside.Yoga isn’t just a wellness perk. It’s a tool that can:Reduce burnoutImprove decision-making and interpersonal communicationCultivate a culture of presence, empathy, and calm under pressureAnd it’s a much more human way to support people than another generic webinar or PowerPoint deck.How to Start a Yoga for Leadership Program (Without Overhauling Everything)If this is new territory for your organization, don’t worry. You don’t need to reinvent your wellness strategy. Here are a few accessible entry points:Add a weekly yoga session focused on building strong leadersOffer a workshop or mini-retreat that connects yoga and yoga philosophy to leadership developmentEncourage leaders to try yoga for themselves.The ripple effect is real. When leaders show up with steadiness and self-awareness, the entire team feels it.Let’s Connect and Talk More About Your Yoga for Leadership InitiativeIf you’re exploring wellness initiatives or leadership development programs that go beyond the surface, I’d love to share how I integrate yoga into leadership training in a way that’s practical, approachable, and backed by research.Because I believe leadership should feel strong, steady, and human,

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Harnessing Intentional Movement for Energy and PurposeIn 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 are encouraged to evaluate their daily activities, let go of non-serving commitments, and create reset rituals to restore energy. Heather also highlights the significance of consistency and intentionality in building a strong, balanced life. Visit Heather’s website at https://www.heathermonthie.com/free/ for a wealth of free resources on yoga, fitness, nutrition, and mindset.00:00 Welcome to the Podcast00:21 Monthly Themes and Yoga Principles00:58 Move with Intention01:36 Mindless Action vs. Intentional Movement03:13 Conserving Energy and Avoiding Burnout05:38 Letting Go and Embracing Truthfulness11:18 Creating Non-Negotiables and Reset Rituals12:14 Conclusion and Free ResourcesIn a world that glorifies the grind, it’s easy to mistake motion for progress. But if you're constantly in motion, checking boxes, juggling responsibilities, leading others, yet still feel off, exhausted, or like something's missing… you're not alone. You’re not broken.You might just be moving without intention.This month on Strong Body, Strong Mind, Balanced Life, we’re exploring what it really means to move with purpose, in your body, your mind, your breath, and your leadership. Let’s unpack why random, reactive action is draining your energy and how to reclaim your power through consistent, intentional movement.The Trap of Constant MotionYou know how to work hard. You’re the kind of woman who leads teams, runs households, builds businesses, and never misses a beat. But discipline without direction? That leads straight to burnout.We’ve all had those days: ping-ponging between obligations, playing life-sized whack-a-mole, reacting instead of intentionally choosing our next move. That scattered, frantic feeling isn’t a productivity problem; it’s an alignment issue.In yoga philosophy, the principle of Brahmacharya teaches us the wise use of energy. It’s about knowing when to push and when to pause. When you act without clarity, you deplete yourself. When you move with intention, you restore your strength.Ask yourself:“Am I acting from alignment… or am I just reacting?”Letting Go Is a Power MoveSometimes, you’re not tired because you’re doing too much.You’re tired because you’re doing too much of what no longer belongs to you.Let that sink in.We carry:Roles we've outgrownResponsibilities we never choseHabits that once helped but now hold us backThat’s where Satya, truthfulness, comes in. Radical honesty about what stays… and what needs to go. You deserve to build a life that fits who you are now and who you’re becoming, not who you used to be.And it’s not just about quitting jobs or dropping commitments. It’s about releasing expectations, old versions of yourself, and energy leaks that no longer align with your future.“When you're rooted in truth, you don’t need to force things.”That idea is echoed in the yoga sutra Sthira Sukham Asanam, which means:  “Posture should be steady and comfortable.”But this applies to more than yoga poses. It’s a reminder that true strength comes from the balance of effort and ease in our bodies, decisions, and leadership.Plug the Energy LeaksYou're not weak. You're not lazy. You're leaking energy.From shallow breathing to constant reactivity to overloaded calendars, those daily leaks add up fast.In yoga, we explore the Pranamaya Kosha, or energetic body. It teaches us how we breathe and move, either depletes us or restores us.What you need isn’t a total overhaul.

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👣 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/scheduleFinding Strength in Stillness | Healthy Mindset Reset Series with Heather MonthieWelcome to the Strong Body, Strong Mind, Balance Life Podcast! In this episode, Heather Monthie dives into how inner strength is cultivated in quiet moments. Part of the Healthy Mindset Reset series, this episode's theme is about intentional stillness — be it through brief pauses or extended yoga sessions. Heather shares her personal journey and insights, emphasizing how resilience and strength come from mindful recovery rather than constant hustle. Tune in to learn the importance of self-study, the principle of 'svadhyaya' from yoga philosophy, and practical tips for incorporating stillness into a busy life. Whether you're an ambitious go-getter or simply seeking to reclaim your energy, this episode is for you.00:00 Introduction to the Healthy Mindset Reset Series00:30 Finding Strength in Stillness00:56 The Importance of Intentional Stillness01:37 Recognizing Overcommitment and Stress03:44 Yoga Philosophy and Self-Study05:20 Personal Story: Overcoming Injury07:51 Mindset Reset: Embracing Rest and Recovery11:05 Upcoming Themes and Podcast Information12:23 Conclusion and Final Thoughtshttps://youtu.be/DcJNGOlGU4EIn a world that rewards hustle, being busy has become a badge of honor. But if you're a high-achiever who feels like you've lost touch with yourself under the weight of constant doing… this episode is your reminder:💡 Inner strength is built in the quiet moments.On this week’s Healthy Mindset Reset, I’m sharing how slowing down became my greatest power move. This episode isn’t about checking out — it’s about tuning in.Drawing from yoga philosophy, I’ll guide you through the concept of Svadhyaya (self-study) and how moments of intentional stillness — even 60 seconds of breath — can reconnect you to the version of you who feels calm, strong, and centered.You'll hear about:Why pushing through isn’t always the answer.What my recovery from a serious injury taught me about resilience.How presence, not pressure, is the foundation of lasting strength.This episode is especially for those who: ✔️ Juggles a million responsibilities✔️ Thrives on achievement, but feels burnt out✔️ Wants to reclaim her calm, energy, and sense of self🎧 Listen now on your favorite podcast platform or YouTube: 👉 Strong Body, Strong Mind, Balanced Life Podcast📌 Don’t forget to download my Free Nutrition & Meal Planning Guide — because eating well is one of the most powerful ways to support both your mind and body.

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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 MindMeal 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 muscleImprove recovery from workoutsBoost metabolismSupport overall strength, energy, and hormonal healthA 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 TargetFirst, 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 MealsInstead 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 mealA typical daily breakdown might look like:Breakfast: Egg whites and berriesSnack: Cottage cheese and raspberriesLunch: Grilled chicken and vegetablesSnack: Protein smoothieDinner: Salmon with asparagus and sweet potatoesTip: 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 EnjoyStart with a list of proteins you actually like to eat:Chicken breastSalmonShrimpEgg whitesGreek yogurtCottage cheeseLentils, 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 EasierTools that help streamline the process:A whiteboard in the kitchenA Google Doc meal planMyFitnessPal or any easy tracking appPrioritize:Your protein firstThen add carbs (sweet potatoes, quinoa, fruits, veggies)Then healthy fats (avocado, olive oil, nuts, seeds)Why This Works for Women Over 40Keeps energy levels steadyHelps with muscle retention and fat lossSimplifies nutrition without overwhelmSupports recovery and hormonal healthBuilds habits that last for decades to comeWhen 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.coBonus: 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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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 Habits1. 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 40Building 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 40Let this be the season you stop forcing it and start flowing with purpose.✨ Stay strong, stay balanced, stay you.HeatherStrong Body Strong Mind Balanced Life Podcast Links on Your Favorite PlatformsApple Podcasts: https://podcasts.apple.com/us/podcast/strong-body-strong-mind-balanced-life/id1765802220Spotify: https://open.spotify.com/show/2GMo3GZ8GNPZ7TY4KX5PhJPandora: https://www.pandora.com/podcast/strong-body-strong-mind-balanced-life/PC:46559iHeart Radio: https://iheart.com/podcast/62798833/Amazon Music: https://music.amazon.com/podcasts/6a249df2-57af-4c3c-a33d-42254df5d178/strong-body-strong-mind-balanced-lifeYoutube Music: https://www.youtube.com/playlist?list=PLepStYah6ok049B1L3XGD3ufYc7zQ0Ag1Deezer: https://www.deezer.com/us/show/1504372Podcast Index: https://podcastindex.org/podcast/2959190

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The Power of Saying No: A Healthy Mindset ResetIn 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 Thoughtshttps://youtu.be/J_s_dz4wsJUThe Power of No: Boundaries as a Form of StrengthSaying 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 YouEvery time you say no to something that’s not aligned with your priorities, you’re saying yes to:Your peaceYour energyYour ability to show up fully in the areas that matter mostYoga 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 ClarityThe 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 ResetIf 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 EpisodeYou 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.coUntil next time — stay strong, stay grounded, and remember: saying no isn’t rejection. It’s redirection — back to you.~ Heather

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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 philosophy.Here are the five biggest lessons yoga taught me about fat loss that no nutrition plan ever did.https://youtu.be/xiTsm3Z9mqg1. Ahimsa — Non-Harming (Be Kinder to Yourself)This principle of non-harming helped me release the need to punish myself when things didn’t go perfectly.In the past, I might have had thoughts like:“I went off plan — now I need to make up for it.”“I messed up. I’ll start over Monday.”“I’ve failed… again.”Yoga helped me shift away from all-or-nothing thinking. I didn’t need to earn my food. I didn’t need to make up for an indulgent weekend. I just needed to support my body and get back into rhythm, without guilt.Ahimsa reminded me to approach my goals with compassion, not criticism. That alone changed everything.2. Brahmacharya — Right Use of EnergyThis principle is all about energy management, not just time management.As someone who’s always had a full plate (career, family, goals, life), I learned to stop wasting energy on things that didn’t move me forward.Instead of piling on more and more workouts, more restrictions, more to-do lists — I started asking:Is this choice restoring me or draining me?Does this move me closer to my goals or just add noise?This mindset helped me set boundaries, say no to what didn’t serve me, and pour my energy into the habits that actually worked.3. Santosha — Contentment (Peace in the Process)When I gave myself a full year — not 6 weeks, not 12 weeks — to get back to my healthiest self, I started to enjoy the process.I’ve done the intense 16- to 20-week training cycles for competitions, races, and long hikes. But this time was different. There was no looming deadline, no “I have to be ready by this date.”I wasn’t rushing.Even when I didn’t hit the goal exactly. I aimed to lose 50 pounds, and I lost 35. I didn’t feel like I failed. I felt peaceful… because I was showing up with consistency and patience.Santosha helped me trust that progress takes time, and that’s okay.4. Svadhyaya — Self-Study (Listen to Your Body)This one was huge.Self-study means becoming curious about yourself: your patterns, your reactions, your body’s signals.I started noticing how I felt after certain meals.How some foods supported my digestion and energy, and others left me foggy and bloated.I paid attention to how workouts affected my mood, sleep, and hunger. I noticed when I was pushing too hard… and when I needed to challenge myself more.Yoga taught me to stop overriding what my body was trying to tell me — and start learning from it.5. Tapas — Disciplined ActionFor me, discipline used to mean restriction and rigidity. I was all about the checklist. The routine. The structure.But now? Tapas taught me that real discipline is about showing up with intention, not perfection.It’s not about motivation or willpower. It’s about consistent effort — even when it’s boring, even when it’s messy, even when life is chaotic.Because that’s what makes it a lifestyle.So… What Changed?By applying these yoga principles, here’s what actually happened in my body:Less stress and inflammationMore consistent nutrition (without obsession)Better digestion, energy, and sleepMore self-trustAnd most importantly, fat loss that felt sustainable, not stressfulI still trained. I still ate with intention. But once my mindset aligned, everything started to feel smoother, easier, and way more joyful.

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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, confident, and like you again.Why Getting in Shape Over 40 Feels So DifferentLet’s be honest — what worked for you in your 20s or early 30s might not work anymore. And that’s not a failure. That’s just reality.Your hormones have shifted.Your recovery needs have changed.You’ve got more on your plate than ever — a career, family, aging parents, and the pressure to keep it all together.So if your old routines aren’t working, it doesn’t mean you’ve lost control. It means it’s time for a new approach that works with your life, not against it.https://youtu.be/3ZRCYSaNIyAWhat Doesn’t Work (and Why We Keep Trying It)Most of us respond to that “off track” feeling by going all in:You try to work out 6 days a week (even though you haven’t exercised in months)You try to meal prep every bite of foodYou cut out carbs, sugar, and funYou think this time, it’s all or nothingBut by day three or four, you're exhausted and questioning why you even started. You’re not lazy — you just tried to go from zero to 100 in a season of life that demands more flexibility, more recovery, and more grace.The BALANCE Method: A Different Way to StartInstead of trying to change everything, I recommend choosing one thing to start with. That’s the foundation of my BALANCE Method — a framework I created to help women over 40 build a healthy lifestyle that’s sustainable and empowering.Here are a few ideas to get started:Drink more water (get a bottle you actually like using)Get in three 20-minute strength workouts this weekSit in silence for 10 minutes and breatheAdd vegetables to your dinner tonightYou don’t have to take anything away — just start by adding something supportive back into your life.When you do this consistently, you create real change. You build momentum. And that momentum feels a whole lot better than another failed all-or-nothing plan.Listen to Your Body — Not the NoiseFitness over 40 is not about pushing harder. It’s about listening better.Rest is part of the plan.Walking counts.Stretching matters.So does recovery, deep breathing, and giving yourself a break when you need it.Yoga philosophy teaches us to honor the body we’re in, today — not the one we had 10 years ago, and not the one someone else has on Instagram. You don’t need to earn rest or feel guilty for taking it.Progress, Not PerfectionThis is one of my core beliefs, and I will say it over and over:You do not need to be perfect. You just need to be consistent enough.If you miss a workout, if you order takeout, if you eat the pizza — it’s fine.You haven’t failed. You don’t need to start over Monday.Just pick up where you left off and keep going.Consistency over time is what creates transformation — not perfection in the moment.You’re Not Getting Your Old Body Back — You’re Coming Back to YourselfThis journey isn’t about “getting your body back.”It’s about reconnecting with yourself.You’re not starting from scratch — you’re starting from experience.Use that experience. Trust it. Build something stronger, wiser, and more sustainable.Grab the Free Guide: Feel Like You AgainIf this message is speaking to you, I created a free guide that’s exactly where to start.It’s called Feel Like You Again — a 22-page nutrition and meal planning guide designed specifically for women over 40 who want to reset their energy, support fat loss, and create a rhythm that works for real life.It’s rooted in yoga philosophy — no poses,

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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 mindset. But by Wednesday, you’re sore, tired, overwhelmed, and wondering why you can’t just stick with it.Sound familiar?I hear this all the time. And as someone who’s been through it myself, I want you to know that the problem is not your willpower, motivation, or discipline.The problem is that most plans weren’t built for you.Fitness Over 40 Is Different  And That’s OkayYour body is changing. Your life is changing. And yet, most of the fitness and nutrition advice out there still assumes you're 25 with all the time and energy in the world.Let’s be real:Your hormones are shiftingYour recovery needs are greaterYour metabolism is differentYour life responsibilities are heavierYou’re balancing a career that may be at its peak. You might be raising kids and caring for aging parents. You’re pulled in a hundred directions and still trying to take care of yourself.When those “just do it” style plans don’t work for you, it’s easy to fall into a guilt spiral.You start saying things like:“I always do this.”“I can never stick with it.”“Something must be wrong with me.”But nothing is wrong with you. You’re simply in a new season of life and you need a different approach.https://youtu.be/9LbvKsZfPk4The Truth About Real-Life Wellness Over 40When we try to follow rigid workout or diet plans that weren’t built for our current season of life, we set ourselves up to feel like failures.What you actually need is a rhythm that works with your body and your life not against it.You might not have time for 5 gym sessions a week, but you can commit to 3 strength-based workouts at home.You might not want to meal prep for hours, but you can learn to build simple, nourishing meals.You might not feel motivated every day, but you can learn to stay consistent through grace, not guilt.This is where yoga philosophy comes in not the poses, but the principles.How Yoga Philosophy Changes EverythingHere are three yogic principles that can completely shift the way you approach fitness, nutrition, and your relationship with yourself:1. Ahimsa (Non-Harming)Stop beating yourself up.That harsh inner voice the one that says you’re failing, lazy, or not doing enough it’s not helping. In fact, it’s pushing you further away from your goals. You don’t need to shame yourself into change. You can care for yourself into it.2. Svadhyaya (Self-Study)Your journey is yours.You don’t need to follow the same meal plan as your coworker or that influencer on TikTok. Learn what works for your body, your schedule, and your energy right now. This is the season to turn inward, explore, and make choices from a place of awareness.3. Tapas (Discipline)This isn’t about being perfect. It’s about showing up consistently, intentionally, even when motivation fades.Discipline doesn’t mean punishment. It means having your own back, especially when life gets messy.So... What Should Fitness Over 40 Look Like?Honestly? The word “should” doesn’t even belong here. There is no one-size-fits-all solution.But here’s what can work  and what I teach inside my BALANCE Method:✅ Whole, simple meals that nourish you (not leave you starving)✅ A blend of strength training, walking, and recovery✅ A mindset rooted in progress, not perfection ✅ Permission to include the foods you love  without guilt✅ Flexibility to adjust based on your day, your energy, and your needsYou don’t need to do it all.You just need to start and keep going,

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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/scheduleIn 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, improve health, and help reconnect with one's inner strength. Heather offers practical tips on incorporating calm into daily life, including taking five minutes before reacting, moving intentionally, protecting mornings, simplifying inputs, and practicing self-compassion. The episode also sets the stage for the next discussion on the power of saying 'no' and setting boundaries.https://youtu.be/vHbtsVDbo-k00:00 Welcome to the Healthy Mindset Reset Series00:31 The Power of Calm as a Performance Tool02:01 Reframing Calm: Not Weak, But Strategic03:29 Calm's Impact on Body, Brain, and Identity05:55 Practical Tips for Cultivating Calm08:58 Simplifying Inputs and Setting Boundaries11:09 The Importance of Self-Talk and Mindset12:45 Conclusion and Next Week's Preview

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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 your real life.Let’s talk about why you keep starting over and more importantly, how to stop.The All-or-Nothing TrapOne of the biggest culprits behind this start-stop cycle is the all-or-nothing mindset.This perfectionist voice in your head says:If you didn’t hit every workout… you failed.If you had pizza… the week is ruined.If your day didn’t go exactly as planned… what’s the point?Here’s the truth: You don’t need to be perfect to make progress.Life is messy. Schedules get crazy. Kids get sick. Hormones shift. Deadlines pop up.A sustainable healthy lifestyle has to make room for real life not just the version of life where everything goes smoothly.The Shift: Progress Over PerfectionThe solution isn’t starting over every week. It’s stopping the need to start over in the first place. That begins by shifting your mindset from perfection to progress.Instead of strict rules, create a flexible rhythm that fits your life.Start thinking in terms of:“What can I do today?” instead of “What did I mess up yesterday?”“How can I get back on track now?” instead of “I’ll start over Monday.”You don’t need a reset button.You need consistency with compassion.https://youtu.be/JI3kf6XUPnAWhat Yoga Philosophy Can Teach Us About Real Life ProgressThis is where yoga philosophy becomes such a powerful tool not the poses or physical practice, but the mindset behind it. Here are three key principles I use in my own life and teach in my coaching:1. Ahimsa (Non-Harming)Ahimsa reminds us to treat ourselves with compassion, not criticism.That inner voice that says, “You blew it again” would you say that to your best friend? Your sister? Then stop saying it to yourself.Slip-ups happen. They don’t mean you failed.Have the cookie, skip the workout, then move on. No shame. No guilt. Just life.2. Tapas (Self-Discipline)Tapas is the fire of discipline not punishment, but commitment.It’s showing up even when you don’t feel like it.Not because you “have to,” but because you respect yourself enough to keep going.One skipped workout doesn’t mean you start over.It means you go again tomorrow.3. Svadhyaya (Self-Study)This is where you learn what actually works for your life, your body, and your season of life.If a five-day gym plan makes you feel stressed and guilty you don’t need a new plan. You need a plan that fits you better.Maybe right now that looks like two strength workouts and a couple of walks. That’s still a win. You’re building momentum that lasts.Don’t Start Over. Start Smarter.You don’t need to “start over” every week.You need to start smarter with structure, grace, and a plan that actually fits your life.This means:Letting go of rigid rules that don’t serve you.Building meals that fuel your body and leave room for joy (yes, even cookies).Taking small, consistent steps again and again and again.Ready to Break the Cycle?If this resonates with you, I created something to help:🎉 Feel Like You Again – a free nutrition + meal planning guide rooted in yoga philosophy.It’s not a diet.It’s not a rigid meal plan.It’s a 22-page guide that helps you:Build balanced meals that fuel your energy and support fat lossStop the guilt, the shame, and the endless restartsCreate a rhythm that works with your life not against itUse yoga-inspired mindset tools to stay grounded, even when life gets chaoticThis isn’t about being “perfect.

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How to Get Back to Yourself: Yoga-Inspired Nutrition for Fat Loss Over 40Have 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 responsibilities, hormones doing their thing, and the relentless pace of life, I lost touch with my body and with myself. Over time, the weight crept on, not just physically but emotionally too. The “me” I used to feel so connected to? She felt far away.If that’s where you are right now, exhausted, frustrated, and longing to feel strong and vibrant again, I want you to know something:You’re not broken.You’re not lazy.You haven’t failed.You’re just overdue for a homecoming.I Gave Myself a Year, and It Changed EverythingLast April, I decided to give myself a full year. Not a crash diet. Not a 30-day challenge. A real, sustainable year to reconnect with myself. My goal was to lose 50 pounds and feel like me again.One year later, I’m down 35 pounds, not 50, but that’s okay. That’s two-thirds of a pound per week, and more importantly, I feel strong, clear-headed, and confident again. I’m hiking. I’m doing yoga. I’m lifting weights. And most of all, I’m living with joy and purpose in my body.https://youtu.be/UwnG5W6wz4IIntroducing: The Feel Like You Again GuideThis isn’t a diet.This isn’t a quick fix.This is a return to you.I created a nutrition and meal planning guide rooted in yoga philosophy because healing our bodies and our energy isn’t just about macros and meal prep. It’s also about how we treat ourselves in the process.In this free guide, you’ll learn how to:Eat in a way that supports sustainable fat lossIncrease your energy and reduce mid-afternoon crashesBuild meals with whole, nourishing foods (including pizza and cookies, because nothing is off-limits!)Gently shift your mindset using the Yamas and Niyamas (the ethical principles of yoga)Release guilt, perfectionism, and all-or-nothing thinkingWhy Yoga Philosophy for Yoga for Weight Loss Over 40?When I say this guide is rooted in yoga, I don’t mean you’ll be twisting into pretzel poses before breakfast.Yoga is more than the mat.In this guide, I bring in ideas like:Ahimsa (non-harming): No more punishing yourself with extreme diets or self-shaming.Svadhyaya (self-study): Getting curious about what works for your body, not what works for the influencer on your feed.Tapas (discipline): Learning to keep going even when it’s hard. Because it will get hard, and that’s normal.These principles helped me stay consistent, even when progress felt slow. And they’ll help you, too.Let’s Talk Protein & Yoga for Weight Loss Over 40One of the biggest questions I get is:“How the heck am I supposed to eat 130–150 grams of protein a day?!”Here’s the secret: You don’t do it in three meals. That’s just too much for your body, and your gut, to handle at once.Instead, I recommend eating 4–6 small meals per day, each with around 25–35 grams of protein. This helps you:Stay full longerBalance your blood sugarBuild and preserve lean muscleAvoid that “heavy” feeling after giant mealsThe guide walks you through how to plan your meals, what to include on your plate, and gives you simple sample meals to get started. No complicated rules. No cutting out foods you love.This Isn’t About Getting Your “Old Body” BackLet’s be honest, we’re not the same women we were at 25. And that’s a good thing.This isn’t about going backward.This is about coming home to yourself, feeling strong, capable, and comfortable in your skin again.It’s about standing tall in the yoga class, on the trail, or in your living room,

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Finding Strength in Stillness: The Power of Observation Over ReactionIn 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 practicing intentional stillness. Listeners are encouraged to bring these practices into daily life to enhance mental clarity and emotional resilience. Tune in next week for insights on using calm as a performance tool.https://youtu.be/zkFcmemV7gQ00:00 Introduction to Healthy Mindset Reset00:33 Theme of the Month: Finding Strength and Stillness00:40 The Power of Observation Over Action02:00 Practicing Mindfulness and Inner Witness03:34 Handling Triggers and Emotional Responses06:13 Daily Practices for Mindfulness08:05 Quiet Presence and Stillness10:24 Conclusion and Next Week's Topic

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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 reflection practices are offered to help embrace stillness and move with purpose rather than panic. Heather encourages listeners to take intentional breaks, simplify their lives, and build quiet strength through mindful stillness.https://youtu.be/Q6cBrf14Ji400:00 Introduction to the Healthy Mindset Reset00:21 April's Theme: Strength and Stillness01:44 The Discipline of Doing Less03:07 Challenging Hustle Culture05:10 Embracing Stillness in Daily Life06:56 Practical Tips for Practicing Stillness09:16 Reflection and Final Thoughts11:45 Closing Remarks

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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. She also shares personal insights on overcoming self-doubt and the importance of setting realistic, incremental goals. Tune in to learn how to embrace gradual progress and build lasting strength.00:00 Welcome to the Healthy Mindset Reset01:17 Monthly Themes for Growth02:15 Trusting the Process02:55 Stronger Every Day: Overcoming Doubt04:30 Redefining Strength06:56 Dealing with Doubt09:51 Progressive Strength: A Lifelong Journey13:27 Celebrate Your Progress14:44 Conclusion and Call to Actionhttps://youtu.be/crDe1oFDjkE

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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 energized, and balanced—no matter your age. Listen to the workshop below!https://youtu.be/8dbuwPBqprYThat’s why I’m hosting a FREE YouTube Live training designed specifically for women over 40:👉 Fuel Your Strength: How to Eat for Strength and Hormonal Balance for Women Over 40📅 Thursday, March 27 at 3 PM PST / 6 PM EST💲 Cost: FREE➡️ Register for reminder emails hereWhy This Training MattersAfter 40, your body processes nutrients differently. Hormonal shifts during perimenopause and menopause can lead to:✔️ Increased fatigue✔️ Stubborn weight gain (especially around the midsection)✔️ Muscle loss and slower recovery from workouts✔️ Reduced strength and flexibilityMost mainstream fitness advice isn’t designed for the unique needs of women over 40. It either focuses on strength training without addressing the hormonal and recovery side—or it emphasizes low-intensity workouts without helping you build real strength.Fuel Your Strength is different. It’s a balanced, science-backed approach to eating and training that supports both muscle building and hormonal health—so you can feel your best every day.What You'll LearnIn this 45-minute live training, I’ll break down exactly how to fuel your body to support strength, recovery, and energy levels—without complicated meal plans or restrictive diets.✅ Why Nutrition Matters After 40How hormonal shifts affect muscle tone, energy, and fat storageWhy most women over 40 aren’t eating enough protein to support muscle and metabolism✅ How to Structure Your Meals Using the BALANCE FrameworkProtein – How much you need and why it matters for strength and recoveryCarbs – When to eat them and how to avoid energy crashesFats – Healthy fats that support hormones and sustained energyHydration – Why water + electrolytes are critical for muscle recovery and metabolism✅ Simple, Balanced Meal IdeasPre- and post-workout meal examples for strength and recoveryHow to adjust your meal timing to boost performance and energy levels✅ Live Q&AGet your questions answered LIVE so you can walk away feeling confident in your planWho This Training Is For✔️ Women over 40 who want to feel stronger and more energized✔️ Women navigating perimenopause or menopause who want to support hormonal balance✔️ Women who are strength training or working out but feel like their nutrition isn’t aligned with their goals✔️ Women looking for more energy, better muscle recovery, and sustainable strengthWho This Training Is NOT For❌ Anyone looking for a quick fix or extreme dieting advice❌ Those not interested in strength training or building muscle❌ Anyone with severe medical conditions who hasn’t been cleared for physical activityWhat You’ll Walk Away With🌿 A simple, sustainable meal structure that fuels strength and energy🌿 Confidence in knowing how to support your body’s changing needs🌿 Reduced soreness and better recovery🌿 Increased strength and muscle tone without feeling depleted🌿 A clear path to feeling energized and strong in your bodyStop Guessing. Start Thriving.You don’t need more willpower—you need the right strategy.Let me show you how to fuel your body the right way and unlock the strength and energy you’ve been missing.➡️ Register Now

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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-DisciplineSelf-discipline, or Tapas, is the inner commitment that keeps us moving, even when motivation wanes. It's about showing up for yourself each day, whether you’re in high spirits or facing challenges. True discipline involves recognizing your internal blockages and developing a mindset that supports consistency in your endeavors.Tapas is frequently misunderstood as harsh discipline. However, it is fundamentally about self-commitment to growth and transformation. It is staying present and embracing discomfort, knowing that each struggle presents an opportunity for evolution.Take a Zoom Yoga class with me! https://www.sorellawellness.co/schedule💡 Want to learn more about the Yamas and Niyamas? This meditation was inspired by this book, The Yamas & Niyamas: Exploring Yoga's Ethical Practice https://amzn.to/4jESOGJ (affiliate link)https://youtu.be/SeY49QRAz2c?si=MtS6H_1BfkFcBTQt

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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 Foundation: Understanding MindsetMindset is the primary factor distinguishing those who succeed from those who struggle. It serves as the underlying support for all our objectives - personal or professional. From my experience working with countless individuals on various goals, those with a strong mindset inevitably excel, while others falter because they are often hindered by their mindset's limitations.Overcoming Obstacles: Building Mental ResilienceResilience is the ability to navigate setbacks and press forward. It's knowing that hitting obstacles is a regular part of life and choosing to keep moving toward your long-term goals despite these hurdles. For instance, I encountered several personal setbacks during the pandemic, including significant health challenges, yet I continually prioritized showing up for myself. Resilience allowed me to view these events as temporary detours, not permanent roadblocks.https://youtu.be/SxJwsDfvR4QTailoring Mindset Strategies for Women Over 30It's essential to address mindset, particularly for women in their 30s, 40s, and beyond. With shifting life responsibilities - children, career pressures, aging parents - developing a resilient mindset becomes ever more critical. It's not just about setting health goals but understanding your 'why' - the deeper reasons fueling your journey towards achieving them.The Power of 'Why': Finding MotivationTo truly aim for success, defining a compelling reason behind your aspirations is vital. It's not sufficient to decide to lose 25 pounds; you should know why you're motivated to do so. Perhaps it's to enjoy active vacations, engage more with your children, or simply to enhance your mental health. Writing down this 'why', displaying it prominently, and revisiting it regularly keeps you accountable and laser-focused on your objectives.Embracing Positive Self-TalkSelf-belief and confidence are fostered by positive affirmations. Being conscious of negative self-talk allows you to transform it into constructive affirmations. For instance, replace “I can’t do this” with “I am capable and have the skills to succeed.” Craft three positive affirmations to remind yourself of your strengths and potential.Tracking Progress Beyond the ScaleWhile monitoring weight is commonplace, tracking other indicators of progress - stress handling, confidence levels, or energy fluctuations - is crucial. Journal daily, noting your emotional, mental, and physical states, and review these entries periodically to recognize your growth.Harnessing Small Wins and ConsistencySuccess is built on consistent, small achievements rather than grand, singular efforts. Set manageable daily or weekly goals and celebrate the milestones. Consistency over perfection ensures sustainable progress.Handling Setbacks with a Bounce-Back PlanAnticipating setbacks and having a preemptive plan to address them is a cornerstone of resilience. Identify potential obstacles and pre-define your actions to overcome them.The Role of Accountability in Achieving GoalsBeing part of a supportive community or engaging in one-on-one coaching can dramatically elevate your accountability and adherence to wellness goals. These platforms offer encouragement and guidance, fostering both discipline and motivation.Cultivating a strong and positive mindset is foundational to achieving wellness and fulfilling long-term goals. Through understanding your 'why', embracing positive affirmations,

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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 yogabyheather.com, providing a serene experience that fosters connection with oneself and the world. https://youtu.be/RsohOtq58CQ

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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 yoga practice that teaches us to fill the lungs fully and consciously. This breathing technique involves three parts of the lungs: the lower part, the middle, and the upper. By engaging in Dirgha breathing, you're not just relaxing momentarily; you're also improving your overall lung capacity and oxygen intake, which can significantly boost your health and mental clarity.Why Practice Dirgha Breathing?Reduces Stress: By slowing down the breath, you signal your body to relax, shifting from the fight-or-flight response to a calm, restorative state.Improves Focus: Regular practice can enhance concentration and mental clarity by increasing the supply of oxygen to your brain.Boosts Energy: It can invigorate your body by removing carbon dioxide and increasing oxygen levels, refreshing your entire system.Promotes Emotional Balance: Helps regulate the emotional system, reducing impulsiveness and anxiety.How to Practice Dirgha BreathingIn the accompanying video, I guide you through a quick, four-minute session of Dirgha breathing that you can do anytime you need a pause from the stresses of life. Whether you're starting your day, preparing for a stressful meeting, or winding down at night, this practice is your quick fix to restoring peace and vitality.https://youtu.be/sHyMO_MkhXY?si=MFL6hiijvJ1mZSHLThis practice is suitable for everyone, regardless of your experience with yoga or meditation. You can perform this exercise seated in your office chair, in your car (parked, of course!), or even lying down at home. Simply follow the instructions, focus on your breath, and allow yourself these few minutes of self-care.Integrating Dirgha Breathing into Your RoutineMaking Dirgha breathing a part of your daily routine can transform your approach to stress and anxiety. Here’s how you can make the most of this technique:Morning Ritual: Start your day with four minutes of Dirgha breathing to set a calm, grounded tone for the day ahead.Pre-Meeting Prep: Before heading into stressful or demanding situations, take four minutes to center yourself with this breathing technique.Evening Wind-Down: Help your body transition into a state of rest by practicing Dirgha breathing before bedtime.Dirgha breathing is more than just a quick fix; it's a gateway to better health and a more balanced life. So, take these four minutes for yourself and see the difference it can make. Remember, it’s not just about taking a break — it’s about giving your body and mind the attention and care they deserve.For more health and wellness tips, guided exercises, and yoga practices, be sure to check out my offerings at YogaByHeather.com.Thank you for joining me, and I look forward to helping you find your path to wellness and balance.

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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, we’ll break down how to start incorporating yoga into your training routine, the types of yoga that are best for different activities, and the essential equipment you’ll need to get started.https://youtu.be/esXGc9DA_gEWhy Add Yoga to Your Training Routine?Yoga isn’t just for yogis. It’s a versatile practice that benefits athletes and active adults by:Improving Flexibility and Range of Motion: Stretch out tight muscles and move more freely in your workouts or sports.Supporting Recovery: Reduce soreness, boost circulation, and speed up recovery.Preventing Injuries: Strengthen stabilizing muscles and improve balance.Enhancing Mental Focus: Relax your mind and visualize success in your sport or fitness goals.3 Ways to Integrate Yoga Into Your RoutineYoga for Active Recovery DaysOn your rest days, yoga is a perfect way to keep your body moving without overdoing it. Focus on gentle stretches and poses that target sore muscles. This type of yoga, often called restorative yoga, helps you recover faster while calming your mind.Key poses to try: Child’s pose, pigeon pose, reclined twist.Yoga for Cross-TrainingUse yoga to balance your primary training routine. For example, if you’re a runner, yoga can strengthen your core and open up tight hips. If you’re a weightlifter, yoga improves shoulder mobility and lengthens shortened muscles. Consider power yoga or even yoga with light weights to challenge your body in new ways.Key styles: Power yoga, hot yoga, yoga sculpt.Yoga for Visualization and FocusYoga isn’t just about movement; it’s also about mindfulness. Use guided meditations or visualization techniques to mentally prepare for a competition or event. Imagine yourself succeeding in your sport or achieving your fitness goals while practicing controlled breathing and mental clarity.Essential Yoga Equipment to Get StartedYou don’t need a ton of fancy gear to start practicing yoga, but having the right tools can make a huge difference in your experience. Here’s a list of must-haves:Yoga MatA good-quality yoga mat provides cushioning and grip, which is essential for comfort and safety. Look for thicker mats if you have joint issues. Popular options include the Manduka Pro or Lululemon yoga mats.Yoga BlocksBlocks help bring the floor to you, making poses more accessible and supporting proper alignment. Cork blocks are sturdier and provide more stability than foam blocks.Yoga StrapA strap can help you deepen stretches and assist with flexibility. If you don’t have one, you can use a towel or belt as a substitute.Knee SupportIf you have sensitive knees, consider a daisy pad or a yoga bolster for extra cushioning during poses that require kneeling.Yoga Towel or BlanketA yoga towel can prevent slipping during sweaty sessions, and a blanket can be used for additional support in restorative poses.How to Get StartedStart Small: Dedicate 10-15 minutes a couple of times a week to yoga. Gradually increase the duration and frequency as you get comfortable.Choose the Right Classes: Try different styles and instructors to see what works best for your needs. Apps like YogaDownload or Peloton offer a variety of classes for all skill levels.Explore Restorative and Power Yoga: Alternate between gentle recovery-focused sessions and more intense yoga styles to balance your training.Experiment with Props: Use blocks, straps, and bolsters to make poses easier or more comfortable.Download Your Free GuideReady to dive in?

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Whether you're a runner, weightlifter, triathlete, or everyday athlete passionate about your sport, there's one element of fitness you might be overlooking: yoga. If you’re rolling your eyes thinking, “Yoga isn’t for me. I’m too intense for all that woo-woo stuff,” it’s time to reconsider. Yoga isn’t just about spirituality. It’s a powerful tool to enhance your athletic performance and overall well-being.In this episode of the Vibrant, Balanced Living podcast, we discuss five reasons yoga is the missing link in your fitness routine:00:00 Introduction: The Missing Link in Your Fitness Routine01:47 Why Yoga is Essential for Recovery05:09 Increasing Flexibility and Mobility with Yoga06:50 Building Functional Strength Through Yoga09:08 Enhancing Mind-Body Connection14:21 Reducing the Risk of Injury16:08 Conclusion and Final Thoughtshttps://youtu.be/wM3mxz_eKkY?si=oUI707kCGOnPCHs11. Improves RecoveryIntense training often leaves your muscles sore and stiff. Yoga speeds up recovery by improving blood flow, which reduces soreness and stiffness after workouts. Even 10 minutes of restorative yoga post-workout or on rest days can target hard-to-reach areas like the psoas and IT band, leaving you feeling rejuvenated.Try gentle poses like child’s pose or reclining twists to ease post-workout tension and improve muscle recovery. Check out my YouTube channel for tutorials on yoga poses designed specifically for athletes.2. Increases Flexibility and MobilityFlexibility and mobility are crucial for reducing the risk of injury and improving form in your sport. Yoga stretches tight areas, like hips and shoulders, while enhancing joint health and range of motion. Poses like low lunge and cat-cow are excellent for addressing tightness in common problem areas.Better flexibility not only makes your movements more efficient but also helps you recover from and prevent injuries. For athletes, this is a game-changer.3. Builds Functional StrengthThink yoga isn’t for strength athletes? Think again. Yoga builds isometric strength by engaging stabilizing muscles that traditional training often overlooks. Poses like plank and warrior II activate your core, improve balance, and enhance endurance.Functional strength from yoga complements weightlifting and other sports, promoting stability and preventing overuse injuries. Incorporating yoga into your routine ensures a well-rounded approach to strength and performance.4. Boosts Mind-Body ConnectionYoga is about more than physical benefits—it fosters a deeper awareness of your body. This heightened mind-body connection teaches you to listen to your body, recognize your limits, and avoid overtraining.Breathing techniques, or pranayama, are particularly impactful. For example, focusing on deep breaths can reduce stress, improve focus, and even help manage pain—something I experienced firsthand after an injury while hiking.This mindfulness translates to better focus and mental toughness, both in fitness and in life. It’s no coincidence that yoga often helps athletes perform better in competition.5. Reduces Risk of InjuryYoga strengthens connective tissues, improves posture, and corrects muscle imbalances—all of which contribute to injury prevention. Whether it’s balancing tight and overworked muscles or preparing your body with pre-workout stretches, yoga helps ensure you're ready to perform at your best.A simple yoga warm-up before training can loosen muscles and improve flexibility, minimizing the chance of strains or sprains. Remember, prevention is better than rehabilitation.Yoga: The Ultimate Fitness CompanionYoga isn’t just a recovery tool or a stretching routine—it’s a complementary practice that enhances all aspects of your fitness and life. It supports your body, mind, and athletic performance, whether you're training for a race, lifting weights, or managing the demands of daily life.

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Strength training is an incredibly empowering journey for women at any stage of life, and I’m here to guide you through it! Whether you’re over 30, 35, 40, or beyond, this blog post will provide an introduction to strength training, explain why it's essential, and how you can incorporate it into your healthy lifestyle.Why Strength Training?There’s a growing buzz around women lifting weights, especially as we age. You’ve probably heard that women over 30, 40, or 50 should be lifting heavy weights, but what does that really mean?I've been lifting weights for over 30 years, and I’ve seen how the gym culture has evolved. When I started in 1994, it wasn’t always considered “appropriate” for women to be in the weight room. In fact, I was told that weightlifting was only for men! Fortunately, times have changed. Strength training is no longer off-limits for women, in fact, it’s something I strongly encourage every woman to incorporate into her routine.https://youtu.be/UdW61mQU0hI?si=1giE8-v1G9OLOXaSThe Benefits of Strength Training for WomenStrength training offers both physical and mental benefits, which is why I'm so passionate about it.1. Build Muscle and Boost Metabolism:After the age of 35, women naturally begin to lose muscle mass, which slows down metabolism. Lifting weights can help preserve muscle, rev up your metabolism, and even prevent the dreaded weight gain many experience as they age.2. Stronger Bones and Prevention of Osteoporosis:Strength training can help strengthen your bones, muscles, ligaments, and tendons. This is especially important for women to prevent conditions like osteoporosis.3. Mental Strength and Resilience:Lifting weights isn’t just about physical gains. It’s about becoming mentally stronger, too. You’ll feel more confident, empowered, and capable of handling life’s challenges.Worried About Getting Bulky?Let’s clear up a common myth: lifting weights will NOT make you bulky. Women don’t have enough testosterone to bulk up easily. The women who do look like bodybuilders have been on extremely structured, disciplined training and nutrition plans for years. Strength training will tone and sculpt your body, giving you that lean look many of us strive for.How to Get Started with Strength TrainingIf you’re new to strength training, or just getting back into it, you don’t need to spend hours in the gym. In fact, 2-3 full-body strength sessions per week is enough to start seeing results. Here’s how to structure your routine:Focus on Compound Movements:Start with compound lifts that work multiple joints at once, think squats, deadlifts, and lunges. These exercises give you the most bang for your buck, targeting several muscle groups in one move.Progressive Overload:This is key to making progress in strength training. You’ll want to gradually increase the weight, reps, or intensity of your workouts over time to continue challenging your muscles and seeing results.Recovery Matters:Don’t skip your rest days! When you lift weights, you’re actually breaking down muscle tissue. It’s during rest that your muscles repair and grow stronger. Prioritize sleep, foam rolling, and stretching to aid your recovery.Why Strength Training Beats Cardio for Fat LossWhile cardio is great for heart and lung health, it’s not the most effective way to lose body fat or change your body composition. Strength training, on the other hand, increases muscle mass, which in turn boosts your metabolism, helping you burn more calories even at rest.Set Your Strength GoalsGetting started with strength training means setting realistic goals. Do you want to lift weights twice a week? Or maybe you want to work up to lifting a certain amount of weight? Whatever your goals, track your progress and stay consistent.If you’re ready to take your fitness journey to the next level, consider joining my VIP Inner Circle. Inside,

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You’ve probably thought, “Yoga for weight loss? Isn’t that just a lot of stretching and chilling out?” Well, spoiler alert: yoga can absolutely help you shed pounds, and it’s not just about working up a sweat! I’ll break down exactly what yoga to do for weight loss, reduce stress, and boost your overall well-being—because who doesn’t want to feel strong and zen at the same time?Why Yoga is Effective for Weight LossLet’s start with the basics: yoga works because it’s sneaky. It looks like it’s all calm and peaceful, but underneath that “om” is a powerhouse for building strength, managing stress, and keeping you in tune with your body. If you’re wondering what yoga to do for weight loss, think of it as the triple threat: it helps you get stronger, more mindful, and less stressed—which is a recipe for success on your wellness journey.Now, why is this important? Well, when we’re stressed, our body releases cortisol—the little hormone that LOVES to hang onto belly fat. So, by reducing stress, yoga helps lower cortisol, which in turn helps you feel lighter and more at ease. Plus, when you’re feeling good mentally, you’re less likely to reach for that extra snack (you know the one). Now, your cortisol levels constantly fluctuate throughout the day and when they stay elevated for too long, it can lead to weight gain, especially around the belly. That's why managing stress with practices like yoga is so crucial. By incorporating yoga into your daily routine, you're not only strengthening your body but also creating a mental space where you're less reactive to stress. This balance helps keep cortisol in check, allowing your body to work more efficiently and making it easier to stay on track with your weight loss and wellness goals.https://youtu.be/yxkrUDoVNLY?si=TQsP0-AMZrOel0wnHow Yoga Helps with Weight Loss Beyond the MatYoga’s magic doesn’t stop when you roll up your mat. Here’s where it gets even better:1. Mindful EatingYoga teaches you to listen to your body. So, when you’re in the kitchen, you’ll start paying attention to what your body actually needs, instead of mindlessly snacking or eating when you’re not really hungry. You’ll find yourself asking, “Am I really hungry, or just bored?” (Spoiler: half the time, it’s boredom).2. Body AwarenessYoga forces you to get in tune with how your body feels. So, it’s going to make you more conscious of what you eat, especially right before a class. (Ever tried doing twists after a burrito? Yeah, don’t.) Twists and folds during yoga can help your digestion too, keeping things moving and reducing bloating—a nice bonus when you’re on a weight loss journey.3. Lowering StressHere’s the deal: when we’re stressed, we tend to eat more. Yoga helps lower those cortisol levels so you’re less likely to eat your feelings after a tough day. Plus, it gives you a healthier outlet for stress relief, so you don’t have to rely on comfort food (even though mac and cheese is delicious).What Yoga to Do for Weight Loss: The Best PosesNow let’s get to the good stuff: what yoga to do for weight loss. If you’re looking to shed pounds, you want to focus on poses that build strength, improve flexibility, and help you feel empowered. Here are a few poses that will help you along your journey:Chair Pose (Utkatasana): This one lights up your legs and glutes, making you stronger and more grounded.Warrior Series (Virabhadrasana): Warriors are great for building balance, strength, and resilience in your legs. Plus, you’ll feel like a total warrior in the process.Plank Pose: Nothing like a good plank to work your core and arms. Yes, it’s challenging, but it’s the kind of challenge that helps you feel stronger every day.Revolved Chair Pose: Add a twist here, and you’ve got yourself a move that supports digestion and detoxification, all while improving your strength and focus.Incorporate these into your regular yoga routine,

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In this episode, I share my personal journey of losing 10 pounds in two months by adopting a realistic and sustainable approach. I discuss common challenges like misinformation, lack of motivation, unrealistic expectations, and absence of support that many face in weight loss. I outline my strategy involving sustainable diet changes, enjoyable exercise routines, eliminating alcohol for better sleep, and not fixating on the scale. I invite viewers to follow my ongoing goal of losing 25 more pounds by December 31st, 2024, offering a free nutrition and meal planning guide on my website.00:00 Introduction to My Weight Loss Journey00:25 Common Struggles in Weight Loss02:41 Overcoming Weight Loss Challenges02:46 My Personal Weight Loss Strategy03:38 Sustainable Diet Changes05:03 Effective Exercise Routine06:23 Cutting Out Alcohol08:24 Focusing Beyond the Scale09:59 Invitation to Follow My Journey10:23 Free Nutrition and Meal Planning GuideHow to Lose 10 Pounds in 2 Months - My Step-by-Step Process | Weight Loss Over 40 AdviceLet’s get real—losing 10 pounds in two months? Totally doable. I’ve done it, and today, I’m going to walk you through my personal, no-nonsense strategy that made it happen without living on celery sticks or doing burpees until I dropped. This method is about sustainable, smart changes, because who has time for extremes?https://youtu.be/XtzDvGdZG70Why Losing 10 Pounds Seems Like a Big DealIf you’ve ever tried to lose weight, especially 10 pounds, you might have found yourself asking, “Why is this so hard? It’s just 10 pounds!” Well, let me tell you: it's not because you're lazy or lack willpower. The struggle is real, and here’s why:Misinformation Overload: Everyone’s shouting different diet advice—low-carb, low-fat, high-protein. It’s exhausting to keep up with the “rules.”Lack of Motivation: We start out like rockstars, then somewhere around week three, the motivation fizzles out, and we're back to Netflix and snacks.Unrealistic Expectations: Social media is full of 20-somethings with abs of steel telling you that you, too, can look like them. Newsflash: You don’t need their six-pack to be healthy or happy.Zero Support: You’re trying to eat better, but everyone around you keeps ordering pizza. Sound familiar? Without accountability or a buddy cheering you on, it’s tough to stay focused.My Step-by-Step Process to Lose 10 Pounds in 2 MonthsHere’s exactly what worked for me. These steps are simple, sustainable, and most importantly—doable.1. Make Sustainable Diet Changes (Moderation Is Key)Listen, I love pizza and chocolate. And guess what? I didn't give them up. Instead, I learned to moderate. You can still enjoy the foods you love, just in smaller portions and less often.Love pizza? Have one slice instead of half the pie. Craving chocolate? Go for a smaller portion and don’t make it an everyday thing.The key is moderation, not deprivation. Cut back, not out.2. Establish an Exercise Routine That Doesn’t SuckExercise should not feel like punishment. Find something you actually enjoy, because let’s be real—if you hate it, you won’t stick with it. I believe weightlifting is a non-negotiable for women over 40. Why? Because strength training helps boost metabolism, build muscle, and keep us feeling strong and capable.Along with weightlifting, I mix in hiking, swimming, yoga, and cycling. I don’t do it all every day, but I make sure to move my body for at least an hour. Find what you love and go with it.3. Say Bye to Alcohol (For Now)In July, I cut out wine. I know, I know—gasp. But the truth is, alcohol messes with your sleep, which messes with your energy, which messes with your choices the next day (hello, high carbs & fat). After six weeks of solid sleep without wine, I felt like a new person. The energy boost alone was worth it.4. Forget the ScaleThe scale? We’re not friends.

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The Start of Your Wellness JourneyNutrition & Meal Planning Guide for Busy Women: https://www.heathermonthie.com/nutrition-and-meal-planning-guide-for-busy-women/

Learn more about the BALANCE Method for a Healthy Lifestyle: https://youtu.be/zFaMvSz9b3c

Products I love and recommend: https://www.heathermonthie.com/recommendations/

Let’s be real—if you’re like most busy women, finding time for fitness can feel about as likely as finding a unicorn at your local coffee shop. Between work, family, and a never-ending to-do list, squeezing in a workout often feels impossible. But here’s the thing: it doesn’t have to be.

Your busy women’s fitness journey is all about making fitness fit your life—without sacrificing everything else you’ve got going on. Small steps, big progress, and zero overwhelm? Yes, please. Let’s dive in!

https://youtu.be/jvGDVkM-Erc?si=6uzisJa8isoCeELDUnderstanding the Challenges of Busy Women’s FitnessSo, why is busy women’s fitness such a challenge? Well, we’ve all been there. Early morning meetings, late nights at the office (or the kids’ soccer practice), and somewhere in between, you’re supposed to find time for, what, burpees? Ha! It can feel like there’s never enough time for you.

But here’s the good news: You don’t need to spend hours at the gym or live on protein shakes. It’s all about smart, manageable choices that fit your busy schedule. Fitness doesn’t need to take over your life—it just needs to find a place in it.

Setting Realistic Goals for Busy Women’s FitnessAlright, let’s talk goals—because if you’re like most driven women, you’ve probably set some crazy big ones before, right? But here’s the trick: busy women’s fitness success comes from setting goals that you can actually achieve. Let’s skip the “I’m going to work out for an hour every day” fantasy and start with something realistic.

Think SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound. For example, instead of “I want to get fit,” try something like: “I’ll do three 20-minute strength workouts this week.” Boom. It’s specific, achievable, and actually fits into your busy schedule. No more overwhelm—just progress.

Quick and Effective Workouts for Busy WomenNow, onto the good stuff—how to get fit without spending hours on the treadmill. The key to busy women’s fitness is efficiency. Even if you’ve only got 15-30 minutes a day, that’s more than enough time to break a sweat and make serious gains.

Here are a few of my favorites:

• 15-Minute Strength Circuit: Squats, lunges, push-ups—repeat for 3 rounds. Quick, sweaty, and gets the job done.
• 20-Minute HIIT: High-Intensity Interval Training is your best friend. Think short bursts of all-out effort followed by a quick rest. It’s a time-efficient calorie burner.
• 30-Minute Yoga Flow: Not only will you stretch and strengthen, but you’ll also get a little zen—which, let’s face it, we could all use.

Remember, it’s not about working out for hours—consistency and smart choices make all the difference.

How to Make Fitness a Habit in a Busy ScheduleOkay, here’s the million-dollar question: how do you actually make fitness stick when you’re juggling a million other things? Spoiler alert: it’s all about habits.

Here are a few tricks to make busy women’s fitness a daily thing:

• Schedule it like a meeting: Seriously, put it on your calendar. If it’s good enough for a Zoom call, it’s good enough for your workout.
• Move more throughout your day: Take the stairs, do a quick stretch, or walk during calls. Sneaking in small bursts of movement adds up.
• Habit stacking: Pair your workout with something you already do—like a morning stretch while you wait for your coffee to brew or squats during Netflix binges (yes, really).

The goal? Make fitness so natural that it feels like just another part of your day—not a chore.

Nutrition Tips to Complement Busy Women’s FitnessYou didn’t think we’d talk about fitness without mentioning food, right? Because no matter how awesome your workouts are, what you eat is just as important. Busy women’s fitness is all about balance—and that includes how you fuel your body.

Here are a few nutrition hacks for busy women:

• Meal prep is your friend: Set aside some time on Sundays (or whenever you can) to prep easy, healthy meals. This keeps you from hitting the drive-thru at 6 p.m. on a Monday night.
• Keep it simple: Think lean proteins, healthy fats, and complex carbs. A quick salad with grilled chicken, avocado, and quinoa? Chef’s kiss.
• Healthy snacks on the go: Almonds, Greek yogurt, or fresh fruit are easy grab-and-go options to keep you fueled during your day.

A little planning goes a long way, and eating right doesn’t have to feel like a full-time job.

Staying Motivated on Your Busy Women’s Fitness JourneyAh, motivation—the unicorn of the fitness world. One minute, you’re fired up, ready to crush every workout. The next, you’re thinking, “Eh, maybe tomorrow.” Sound familiar?

Here’s how to keep the motivation high (even when life gets chaotic):

• Track your progress: Whether it’s in an app or on a sticky note, seeing those small wins add up is a huge motivator.
• Find your tribe: Join a fitness group or online community where you can swap stories and cheer each other on. Accountability, baby!
• Celebrate small wins: Did you squeeze in a 10-minute walk today? Heck yes! Every little step counts.

The key is to remember consistency beats motivation every single time. Keep showing up, and the results will follow.

Your Wellness Journey Begins TodayAnd there you have it—the start of your busy women’s fitness journey! It all begins with small steps and simple choices that fit into your life. No need for perfection, no need to spend hours in the gym—just find what works for you and run with it.

Ready to get started? Set one small fitness goal today—whether it’s a 10-minute walk or planning a quick workout for tomorrow. Let’s make this year your healthiest, strongest, and most energized yet!

And don’t forget to check out my Youtube channel for more great tips!

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I recently completed 75 days of yoga, and in this blog post, I want to share the physical and mental results I experienced during this journey. Welcome to my corner of the internet! If you’re new here, my name is Heather, and I create content about health, wellness, fitness, adventure, and all the things I do to evolve daily.

Back in April, I set out to tackle the 75 Hard Challenge. If you’re not familiar, it’s a 75-day challenge that includes working out twice a day (45 minutes each session, with one workout being outdoors), drinking a gallon of water daily, avoiding alcohol, committing to a diet, and reading 10 pages of nonfiction per day. I started with all intentions of completing the challenge, but a few weeks in, I faced some physical limitations that prevented me from working out as planned. That’s when I decided to pivot and create my own challenge: 75 days of yoga.

https://youtu.be/8xaUdV2pJbAHeather shares her journey of completing 75 days of yoga, detailing the physical and mental benefits she experienced. Originally intending to do the 75 Hard challenge, she shifted focus due to physical constraints and instead committed to daily yoga. Heather discusses her progress, including weight loss, reduced resting heart rate, and improved stress management, and emphasizes the importance of consistency. She also encourages viewers to undertake their own 75-day challenge to enhance their well-being.

00:00 Introduction to My 75 Days of Yoga Challenge
00:17 Starting the 75 Hard Challenge
00:59 Transition to 75 Days of Yoga
01:23 Daily Yoga Practice and Social Media Updates
02:02 Components of My Yoga Practice
03:18 Results: Weight Loss and Diet Changes
04:54 Results: Resting Heart Rate Improvement
05:53 Results: Mental and Emotional Benefits
06:36 Consistency and Final Thoughts

How It All StartedFrom day one, I decided to practice yoga every single day. Initially, I was sharing daily pictures on social media as a reflection of what I felt each day, how my yoga practice went, and how I was progressing. If you head over to my Instagram (@HeatherMonthie), you can see the posts documenting my journey. I did miss three days, including the very first day, but the rest were due to forgetting to post.

Yoga isn’t just about doing poses or attending classes; it’s a holistic practice that encompasses more than just physical movement. For my 75-day yoga challenge, I focused on three main areas: meditation, breathwork, and asana (the physical practice of yoga). Of the 75 days, I did a yoga class at least 65 times, whether at a studio, at home, or through Peloton classes. On days when I couldn’t physically do much, I focused on meditation, quiet reflection, and breathwork to manage stress.

The Results of 75 Days of YogaAfter completing this challenge, I noticed several significant changes, both physically and mentally. Here are some of the most impactful results:

1. Weight LossThe first thing everyone seems curious about is that I lost 13 pounds. However, I don’t believe that yoga alone was responsible for this weight loss. It was more about reducing inflammation and retaining less water. As part of the original 75 Hard Challenge, I had committed to a diet, which for me meant tracking my food intake. This practice led to better eating habits and more mindful meal timing. I became more conscious about not having a heavy meal right before a yoga session, especially when doing inversions or poses like downward dog, which can be uncomfortable on a full stomach.

Though I didn’t notice much of a change in clothing sizes due to my height (I’m 5’10”), I did see a decrease on the scale. While many people argue that scale weight isn’t important, I have my own views on this, which I’ll cover in another post.

2. Lower Resting Heart RateAnother significant change was in my resting heart rate, which I monitor using my Fitbit. I’ve tracked my resting heart rate for over 20 years, initially doing so manually each morning upon waking. Throughout the 75 days, my resting heart rate dropped by about 5 to 7 beats per minute. This decrease indicates that my body was more relaxed, likely due to better stress management through yoga and breathwork.

3. A New Perspective on StressOne of the most profound shifts I experienced was a change in my attitude towards stress and insignificant issues. As I continued my yoga practice, I found myself caring less about trivial matters. There’s a meme of Keanu Reeves circulating the internet that perfectly encapsulates this feeling: “I’m at a point in my life where if you want to say that two plus two equals five, I’ll just agree and move on.” This is where I found myself by the end of the 75 days—much less bothered by things that don’t matter in the grand scheme of life.

This shift may also be influenced by my age (I’m 47), but I do attribute a lot of this newfound perspective to the mental clarity and emotional balance I gained from daily yoga practice.

Staying Consistent: The Key to SuccessOne of the most valuable lessons I learned from this challenge was the importance of consistency. Sharing my progress on social media helped keep me accountable and motivated. Even when I missed a couple of days towards the end, I made sure to stay consistent with my practice. This daily routine instilled a sense of discipline in me that extended beyond yoga.

I also started tracking my food intake daily, which further helped me build consistency in my eating habits. It was a powerful reminder that when you commit to doing something every single day, even when you’re tired or halfway asleep, you’re more likely to stick with it.

Moving Forward: A 75-Day Challenge for EveryoneCompleting the 75 days of yoga taught me that committing to a regular practice—whatever it might be—can have profound effects on both body and mind. Whether it’s yoga, walking, or any other form of movement, dedicating yourself to something for 75 days is a great way to build consistency and form positive habits.

A friend of mine suggested that I create a “75 Days of Whatever” challenge where participants choose their own activity and commit to it for 75 days. I’m excited to work on this concept and invite those who are interested to join in. Whether you’re in your 40s, 50s, or beyond, it’s not about being perfect; it’s about being consistent and showing up for yourself every day, no matter how small the action.

Final ThoughtsThese are just a few of the benefits I gained from doing yoga for 75 days. I encourage everyone to think about something they want to commit to for 75 days, whether it’s yoga, walking on a treadmill, lifting weights, or any form of movement. It’s all about finding what works for you and sticking with it.

By reflecting on my experience and sharing it with you, I hope to inspire others to take on a similar challenge and discover the benefits that consistency and commitment can bring to your life. Remember, it’s not about perfection—it’s about progress. So pick something you love, commit to it, and see how it transforms you in 75 days!

Additional Resources[FREE] Yoga for Strength & Toning https://www.heathermonthie.com/yogaforstrength

What 75 Days of Yoga Did to My Body and Mind | Failed at 75 Hard | Women’s Fitness Over 40View this video on Youtube!

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Are you struggling to stay motivated on your weight loss journey? It’s not uncommon to face challenges, especially when progress feels slow. In this post, I’ll share a few simple tricks on how to stay motivated to lose weight and keep going, even when things get tough.

Links:

Vibrant, Balanced Living Facebook Community: https://www.facebook.com/groups/1603581096525016

If you’re listening to the podcast, I mention that Coal wanted to join in on the video. Make sure to check out Youtube if you want to see his cuteness.

https://www.youtube.com/watch?v=MPEAt_oNzJg1. Set Realistic GoalsOne of the biggest mistakes people make is setting unrealistic goals. It’s important to aim for small, sustainable targets, like losing 1-2 pounds per week. This approach keeps you from getting discouraged and ensures that you won’t feel miserable by trying to do too much at once.

When learning how to stay motivated to lose weight, remember that progress doesn’t always show immediately. Instead of focusing on weekly results, look at your overall progress over months. This helps keep expectations realistic and boosts your motivation.

2. Track Your ProgressTracking your progress is a powerful way to stay on course. Whether it’s through a food diary, a fitness app, or a bioimpedance scale that measures muscle and body fat, seeing how far you’ve come can be incredibly motivating. Remember, the scale doesn’t always tell the full story—progress photos and fitness records often show improvements that numbers on a scale can’t capture.

3. Find a Support SystemHaving a community that supports your goals is key when figuring out how to stay motivated to lose weight. Whether it’s friends, family, or an online community like my Vibrant Balanced Living Facebook group or VIP Inner Circle, surrounding yourself with people on a similar path can keep you accountable and motivated. If you’re starting out and don’t have a support system, try joining fitness classes or groups to find like-minded individuals.

4. Celebrate Small WinsOften, people forget to celebrate their small victories. Whether it’s completing an extra workout or making a healthier choice at a restaurant, acknowledging these wins can keep you motivated. Remember, success in weight loss isn’t just about the big milestones; it’s about the small, consistent steps you take daily.

5. Reframe Your MindsetThe journey to weight loss isn’t a short-term project—it’s a lifestyle. Reframing your mindset to focus on long-term progress rather than quick fixes is essential when learning how to stay motivated to lose weight. Embrace the journey, celebrate your efforts, and remember that it’s not about perfection, but consistency.

ConclusionStaying motivated during your weight loss journey can be challenging, but with the right mindset, realistic goals, and a strong support system, it’s entirely possible. Remember to track your progress, celebrate small victories, and reframe your thinking as you work toward your health and wellness goals. These simple tricks on how to stay motivated to lose weight will help you push through the tough times and keep moving forward.

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Today, I’m excited to share with you the BALANCE Method—a framework I’ve developed over the years to help women lose weight, build strength, get toned, and feel like themselves again. If you’re looking to kickstart your fitness journey or just get back on track, this method will give you the tools and guidance you need to make that happen.

Having worked with tens of thousands of people on various goals—whether in their careers, personal lives, or in fitness and wellness—I’ve created this simple, easy-to-remember framework to help you stay consistent and focused on your journey. As a teacher, I love creating frameworks and mind maps that make concepts easy to grasp, so today, I’m introducing you to my BALANCE Method.

BALANCE stands for seven different steps that I teach to help you regain your fitness and achieve your health goals. Let’s dive in!

https://youtube.com/live/9gwdhkLRPkoB – Build Strength Through MovementFirst up, B is for Build Strength Through Movement. This is all about getting active and moving your body every single day. And I don’t mean just any movement; we’re talking about incorporating resistance training—lifting weights, doing bodyweight exercises, and engaging in activities that challenge your muscles.

Why? Because strength training not only helps you build lean muscle mass but also boosts your metabolism, making it easier to burn fat even at rest. Plus, moving your body regularly is key to overall wellness. So, find activities you enjoy, whether it’s a gym workout, dancing, hiking, or yoga, and commit to doing them regularly.

A – Adequate HydrationNext, A stands for Adequate Hydration. Staying hydrated is crucial for so many reasons. It helps keep your metabolism functioning optimally, flushes out toxins, keeps your skin glowing, and even helps curb unnecessary cravings.

The key here is to find the right balance—not too little, not too much. Aim to drink enough water to stay hydrated throughout the day, and listen to your body’s signals. We’ll talk more about specific hydration strategies in upcoming posts, but remember, water is your best friend!

L – Lower Stress LevelsNow, let’s talk about L: Lower Stress Levels. I know, I know—easier said than done, right? Stress can seriously impact your health and your ability to achieve your fitness goals. It affects everything from your sleep quality to your metabolism and even your ability to make healthy choices.

We’ll dive deeper into stress management techniques, like meditation, deep breathing, and time management strategies, in future posts. But for now, start by identifying the biggest sources of stress in your life and think about small steps you can take to reduce them.

A – Adequate Sleep and RecoveryOur second A stands for Adequate Sleep and Recovery. We often underestimate the importance of rest, but it’s absolutely essential. Your body needs time to recover, repair, and recharge from the stresses of daily life and your workouts.

Make sure you’re getting enough sleep each night—aim for 7-9 hours—and build in adequate recovery time. This doesn’t mean going full throttle every day. It means listening to your body, taking rest days, and incorporating recovery activities like gentle stretching or yoga to help you feel your best.

N – Nourish Your Mind and BodyMoving on to N: Nourish Your Mind and Body. This step is a two-parter. First, it’s about nutrition—eating a balanced diet that includes all the macronutrients your body needs: proteins, carbs, and healthy fats. Pay attention to what you’re putting in your body and how much you’re eating throughout the day.

But it’s also about nourishing your mind. That means continuing to learn new things, reading books, exploring new hobbies, and engaging in activities that stimulate you intellectually. A healthy body and a healthy mind go hand in hand!

C – Create a Success PlanThe C stands for Create a Success Plan. We’ve all set goals before—some we’ve achieved and others…well, not so much. The difference often comes down to having a realistic, sustainable plan.

Think about creating a meal plan, setting a workout schedule, or even scheduling time for relaxation and personal growth. It’s all about making sure that your plan fits into your life in a way that’s manageable and sustainable. Don’t go all-in with something that feels impossible to maintain. Instead, focus on steady, reasonable changes that you can stick with for the long term.

E – Embrace Consistency and AccountabilityFinally, E is for Embrace Consistency and Accountability. This might just be the most important step of all. Decide that your health and wellness journey is a priority for you—and stick with it.

Being consistent doesn’t mean being perfect. It means showing up, doing your best, and keeping your commitments to yourself. You’re not always going to have perfect days, and that’s okay! What matters is that you keep going. Find ways to hold yourself accountable, whether that’s through a support group, a fitness buddy, or even just writing down your goals and checking in with yourself regularly.

Join the Vibrant Balance Living Community!That’s the BALANCE Method in a nutshell! If you’re ready to embrace this journey with me, join our community. I have a Facebook group called Vibrant Balance Living where we’ll share tips, resources, and support each other every step of the way. You can also find the image of the BALANCE Method there or on the YouTube channel. Print it out, hang it somewhere you’ll see it every day, and let it remind you of the simple steps we’re focusing on together.

Remember, this isn’t just about a six-week challenge or a quick fix—it’s about committing to your health and wellness for life. Together, we can make these small, consistent changes that add up to big results over time.

So, what do you say? Ready to take the first step? Let’s do this together!

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Links mentioned in this episode:

7 Days to Balanced Living https://www.heathermonthie.com/vblchallenge/

Secrets of Healthy Habits Workshop https://www.heathermonthie.com/workshop-description-the-secrets-to-building-healthy-habits/

The BALANCE Method for Healthy Living: https://www.heathermonthie.com/the-balance-method-a-simple-guide-to-a-healthy-lifestyle/

Have you ever wondered what you could achieve if you gave yourself an entire year? Not just a few weeks or months, but a full 12 months dedicated to growth, change, and transformation. This concept isn’t just about setting goals; it’s about making a commitment to yourself. It’s about seeing what’s truly possible when you give yourself the time to grow. Today, I want to explore three simple areas that can inspire you to start your own year-long journey of transformation.

https://youtu.be/AHeDh5GxZVI?si=7Y-vx2qJCyzkal3QUnderstanding the Power of a YearI was inspired by a quote I think came from Bill Gates: “Most people overestimate what they can accomplish in a month, but they underestimate what they can accomplish in a decade.” This idea resonated with me. We often set ambitious short-term goals, believing we can achieve dramatic changes in just a few weeks or months. But the reality is that true transformation takes time, strategy, and a long-term vision.

Like many of you, I’ve had my own setbacks and challenges. I’ve been involved in health, fitness, and wellness since 1994 when I first joined a gym at age 17. Over the past 30 years, I’ve faced everything from minor setbacks to major injuries, including breaking my tibia and fibula. I assumed I’d bounce back in a few months, just like when I broke my femur at 16. But healing as a 45-year-old is different, and I realized that sometimes things take longer as we get older.

So, in April 2024, I decided to focus on strength training again. I asked myself, “What if I gave myself a year? What could I accomplish in a year if I made a concerted effort to get back to myself?” Now, five months into this journey, I see significant physical changes and feel a profound difference in my energy levels and overall well-being. This would not have been possible with a short-term mindset.

Why Commit to a Year?Many of us are bombarded with 7-day challenges, 30-day programs, or quick fixes that promise instant results. I have these on my website as well, but they are designed to help you start, not to complete your transformation. Real change takes time. Transformation is not a sprint but a marathon, and understanding this mindset shift is crucial.

When I worked in education, whether at trade schools, community colleges, or universities, I often reminded students: “You’re going to get older anyway; you might as well be happy with where you are in your life.” The same is true for any transformation—physical, mental, or spiritual. A year allows you to take small, consistent steps toward your goals, leading to significant results over time.

Instead of focusing on what you can accomplish in a short period, ask yourself, “What kind of transformations can happen in a year?” For example, since April, I’ve been diligent about my workouts, focusing on weight training, yoga, and cardio to prepare for a Grand Canyon hike. I’ve noticed a shift in how I feel—physically and mentally. I feel stronger, more motivated, and eager to continue.

Embrace the Journey, Not Just the DestinationWhen we decide to improve ourselves, it’s easy to focus solely on the end goal. However, it’s equally important to enjoy the journey. We often don’t know what we don’t know, and timelines can be adjusted as we learn more. But the key is to embrace the process, not just the result.

Reflect on the small, everyday moments. Each step forward, no matter how small, is progress. Celebrate those small wins! For example, I’ve noticed that I no longer need to take three or four steps to get going after sitting for a while. It’s a small win, but it shows positive changes.

Remaining open to adjusting your goals and expectations is also crucial. Sometimes we set unrealistic timelines without knowing what’s truly involved. For instance, after breaking my leg, I thought I’d be back to normal in a few weeks, but it took much longer. Learning to remain flexible and open-minded can help you stay on track.

Using the BALANCE Method as Your FrameworkTo guide you on this journey, I recommend using the BALANCE method—a framework I created to simplify healthy living into easy, manageable steps.

The BALANCE method emphasizes progress over perfection. It’s about creating sustainable habits and embracing wellness as a consistent practice rather than a one-time effort. Whether it’s moving more, drinking enough water, managing stress, or getting adequate sleep, these pillars help you make thoughtful decisions for your health and well-being.

Consistency is key, and accountability is crucial. Whether you need a coach, a group program, or an accountability partner, having external support can keep you motivated.

Imagine What You Could AchieveSo, what if you gave yourself a year? Imagine where you could be 12 months from now. If that seems overwhelming, break it down into quarters, months, weeks, and even days. Focus on consistent daily actions rather than a daunting year-long goal.

If you’re ready to start your year-long journey of transformation, I’d love for you to join our Vibrant Balanced Living community. Together, we can make this your greatest year ever and help you become the person you’ve always wanted to be—or rediscover who you once were.

Until next time, keep moving forward, and remember: You’ve got this, and we’ve got you!

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Links mentioned in this episode:

Free Goodies: https://www.heathermonthie.com/free/

Vibrant, Balanced Living Facebook Community: https://www.facebook.com/groups/1603581096525016

Vibrant, Balanced Living Youtube Channel: https://www.youtube.com/@heathermonthie

Why Self-Care Isn’t Selfish: Reframing Your Mindset About Taking Time for You

Welcome to the very first episode of the Vibrant, Balanced Living Podcast! I’m Heather, your host and creator of this space dedicated to helping women reclaim their health, energy, and confidence. If you’re watching on YouTube, you might notice my little boy, Coal, making a cameo. So if you hear some playful noises in the background, that’s him!

Today, we’re diving into a topic that’s close to my heart: why self-care isn’t selfish. As busy women, it’s all too easy to feel guilty about carving out time for ourselves, especially when so many people depend on us—our kids, partners, colleagues, or friends. But here’s the truth: prioritizing self-care is essential if you want to show up fully in all areas of your life.

https://youtu.be/D9921Nn3vpcWhy Self-Care MattersPicture this: You’re juggling professional responsibilities, personal obligations, and countless other tasks. Your plate is overflowing, yet you still want to be there for everyone else. It’s admirable, but without taking care of yourself first, you’ll eventually run on empty. Think of it like the age-old analogy of putting your oxygen mask on first during a flight—you can’t help others effectively if you’re not taking care of yourself.

Taking care of yourself isn’t about indulgence; it’s about replenishing your energy, reducing stress, and gaining the mental clarity needed to stay focused and calm under pressure. This is what leads to true productivity and a balanced life.

The BALANCE Method: Building a Foundation for Self-CareI developed what I call the BALANCE Method, which consists of seven pillars designed to help you get back to the basics of healthy living. The idea isn’t to get bogged down in the minutiae or split hairs over every little detail (unless you’re a professional athlete or managing a specific health condition). Instead, it’s about making simple, sustainable changes that lead to an exponential effect on your overall well-being.

Here’s the reality: small, consistent actions compound over time. When you start making these little changes, you might wake up one day and think, “Wow, I feel really good!” And that’s exactly where you want to be. I’ve spent the last 30 years in the world of health and fitness, but it wasn’t until I started truly taking it seriously about 17 years ago that I understood the power of these basics. For instance, I used to hit the gym and follow it up with a cigarette in the parking lot—definitely not the healthiest approach!

But I learned, I grew, and I started incorporating changes that laid a strong foundation for a balanced, vibrant life.

Reframing Self-Care: It’s Essential, Not SelfishSo, let’s talk about reframing your mindset around self-care. As busy women, we often feel guilty for taking time for ourselves. That guilt is normal, but it’s misplaced. Self-care is not a luxury; it’s a necessity. It helps you manage stress better, stay calm in chaotic situations, make better decisions, and manage your time more effectively.

Think about it: something as simple as ensuring you drink enough water, get a good night’s sleep, or move your body for 30 minutes each day can have a ripple effect across every area of your life. You’ll start feeling more productive, stronger, healthier, and happier. And sure, not every day will be perfect, but overall, these habits will set you up for success.

Practical Tips to Start Your Self-Care JourneyHere’s the kicker: when you’re thinking about incorporating self-care into your life, don’t try to boil the ocean. Start small. Choose one manageable thing you can do today. Maybe it’s setting your timer for five minutes and sitting in silence, enjoying a quiet cup of coffee, or stepping outside for a breath of fresh air. Even five minutes can make a difference.

Other practical ways to prioritize yourself might include setting boundaries with your work hours or rediscovering a hobby that brings you joy. I always recommend having three hobbies: one that keeps you fit, one that sparks creativity, and one that brings in a little extra cash.

Seasonal Self-Care Resets: Fall Into Your Best RoutineWe’re just past Labor Day—a perfect time to think about a self-care reset. There are natural points in the year when we feel motivated to make positive changes: New Year’s resolutions, springtime refreshes, and, of course, the back-to-school energy in the fall. Now is the perfect moment to reflect and reset.

With just four months left in the year, think about what you can accomplish. What’s one small thing you can start today? Can you drink a bit more water, or get to bed half an hour earlier? These small acts of self-care can inspire a shift in your mindset, helping you reset your priorities and show up fully for those who need you.

Final ThoughtsRemember, taking care of yourself is not a selfish act. It’s the foundation that allows you to be your best self for others. By nurturing your health, energy, and confidence, you’re setting yourself up for success in all areas of life—whether that’s pursuing a career goal, a personal milestone, or simply feeling great every day.

Thank you for joining me on this first episode of the Vibrant, Balanced Living Podcast. I’m excited about this new journey, and I hope you find these topics helpful. We’ll dive deeper into health, wellness, fitness, nutrition, mindset, and productivity in future episodes. I hope you’ll continue to join me.

Feel free to join our community on Facebook and check out some free resources I’ve created for you at HeatherMonthie.com/free. Let’s make self-care a priority together!

Until next time, take care and be kind to yourself.

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Dear Subscribers,

I’m excited to share some significant changes with you about my website and podcast, and I wanted you to be the first to know.

For a long time, this site has focused on cybersecurity and education, and it’s been an incredible journey. However, I am ready for a change. I’ve decided to take this website and podcast in a new direction that reflects a passion of mine that’s been growing for many, many years: health and wellness, specifically for women.

I’ll be shifting my focus to topics that help women like me reclaim their energy, strength, and confidence through holistic wellness strategies. This will include content on fitness, nutrition, stress management, and personal development—all geared towards helping women live vibrant, balanced lives.

What does this mean for you?

• If you’re interested in these new topics, I’m thrilled to have you stay on board! You don’t need to do anything; you’ll continue to receive updates and content that I hope will inspire and empower you.
• If this new direction isn’t for you, I completely understand. You can easily unsubscribe from the blog by clicking the “unsubscribe” link.

I want to thank you for being a part of this community, whether you decide to stick around or not. Your support has meant the world to me, and I hope that this new chapter will resonate with many of you.

I’m looking forward to this new journey and hope you’ll join me.

Warm regards,
Heather Monthie

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🎉 Big changes start with small steps

Some of my best tips to share with anyone who has big goals, whether it's starting a new career, going back to school, starting a new business, or trying to make small improvements. These don't need to be implemented today. Add them in one at a time until these become daily habits.

1. Wake up early but get enough sleep

2. Daily movement

3. Eat healthy meals, snacks in moderation

4. Hydrate, hydrate, hydrate

5. Limit mindless scrolling

6. Spending time in nature

7. Read from an actual book (no e-readers)

These daily habits have helped me to accomplish some big goals. I've found when I implement these I become much more productive and focused on achieving large and small goals.

But if you're thinking about making a huge change, such as going back to school, starting a side business, or even starting a new career, here are some extra tips to get you started on the right foot.

1. Set realistic goals for yourself and break them down into smaller manageable pieces.

2. Find a support group or someone who has already accomplished what you're working towards to help guide and encourage you.

3. Create a study or work schedule and stick to it as much as possible.

4. Get rid of any distractions in your environment that might hinder your progress.

5. Take breaks when you need them but don't allow yourself to get too comfortable during those break periods.

6. Celebrate your accomplishments, no matter how small they may seem.

7. persist even when you feel like giving up.

8. Stay positive and remember your why

9. Visualize your success

10. Don't be afraid to ask for help

Making significant changes in your life can be daunting but if you break it down into smaller pieces and take it one day at a time, eventually you'll get to where you want to be.

FULL TRANSCRIPT:

Well, hello there stranger. My name is Heather Monthie. Welcome back to my podcast. In this episode, I wanted to share with you the things that I have always told people in my career as an educator, and education leader, things that I have told people that they should consider doing as they are making a big change in their life. So generally speaking, these are people who are thinking about going back to school, they're making a career change, they might be trying to start a business, something like that, where it's just completely sort of uprooting your life, especially as an adult, you know, you've got responsibilities, you've got a mortgage, you've got a family to feed. So there's a lot of different things that really come into play when you're trying to make a big change in your life. And I made a social media post earlier this week. And that's sort of what prompted me for the idea for this podcast, was to talk a little bit more about that and going a little bit more in depth on the things that I would tell people. So you know, the social media posts, really read this, some of my best tips to share with anyone who has big goals, whether it's starting a new career, going back to school, starting a new business, or trying to make small improvements. These don't need to be implemented today. Add them in one at a time until these become daily habits. And I listed out seven different things. And I'll, I'll read them for you here. Now, number one, wake up early, but get enough sleep. Number two, daily movement. Number three, eat healthy meals, eat snacks and moderation. Number four, hydrate, hydrate, hydrate. Number five, limit mindless scrolling. Number six, spend time in nature. Number seven, read from an actual book, not an e reader. And so these are some of the things that I have implemented in my life to help me accomplish some big goals, it doesn't mean that I'm perfect and get these things done every single day. But these are the things that I try to prioritize every day. And they have helped me to become much more productive, and focused on achieving large,

View Details

In this episode, I share with you some resources I’ve been reading through about cloud computing and education and I share some of my own experiences in how cloud computing has enhanced education.

Resources discussed in this episode:

The Future of Disruptive Technologies by Dr. Srikanth Gadda (affiliate link)

González-Martínez, J. A., Bote-Lorenzo, M. L., Gómez-Sánchez, E., & Cano-Parra, R. (2015). Cloud computing and education: A state-of-the-art survey. Computers & Education, 80, 132-151.

30% of American adults don’t have a credit card.

If you’ve been thinking about sharing your knowledge and educating others to have a higher impact in the world, you might be interested in my online course answering some of the top FAQs about online course creation. This is applicable if you’re teaching at a university, creating a course for your team at work, or you want to create a course to offer on your own website.

I will be continuing this series on various disruptive and emerging technologies and it’s impact on society, the workforce, and education. I’ll also be sharing some very strategic and tactical ways you can use these technologies to help education others and share your own expertise to have a higher impact on the world!

FULL TRANSCRIPT:

0:00
Hello there, and welcome back to my podcast. My name is Heather Monthie. And in this podcast, we talk about all things related to education and leadership in the digital age. We talk about technology, education, innovation, all that kind of fun stuff. So, today’s episode, what I wanted to do is talk a little bit about cloud computing in education. And I am reading a book about disruptive technologies. And I wanted to supplement some of my thoughts about the book, some of the things that are covered in the book, I wanted to supplement some of it with, you know, as you know, if you’ve listened to this podcast, I like to cover research articles and talk a little bit about some of the research articles that are out there. So I have a book that I’m reading, it’s called The Future of disruptive technologies by doctors from Comp gada. And then I also found an article or research article, it’s a literature review. And it is by Gonzalez Martinez at all published in 2015. In computers and education, it is called cloud computing and education, a state of the art survey. So it is from 2015. So it does have some, you know, it’s seven years old at this point. But it has been cited 370 times, which is quite a lot. As you’re, as you’re talking about some of the different technologies in education, that’s quite a lot. So I figured it was probably worth it to take a look at it. This book was published in 2020. I also wanted to put out this disclaimer that, you know, things can and do change over time. So there are going to be some things in the article, they’ll eventually be some things in the book that are no longer relevant. And as we go forward into the future, maybe even this podcast episode, this video, wherever you are watching or listening to me today, could become out of date, or my thoughts and views might have changed. So I just want to put that disclaimer on here that this is a point in time. So I just wanted to share that things change, and so do opinions and thoughts and that kind of thing. So this book is called again, it’s called The Future of disruptive technologies. And it breaks all these different tech disruptive technologies down by business workforce and society and some of the impacts that it has on those three particular areas. What workforce education can certainly be a part of workforce. But what I wanted to do is take the different technologies that are covered in this book. And hopefully at some point, we can get the author of the book on this podcast to talk a little bit more about it. But I want to do is take each technology that’s covered in the book, and let’s talk about how those technologies have changed, or are changing education, some of these things that we’re talking about the names, even some of the thoughts that I have, these are things that haven’t occurred yet. These are things where the technology is not quite there yet. Or maybe the technology is there. It’s just not affordable enough yet to use, especially in the education sector. So it’s, you know, we’ll we’ll continue talking about some of these different disruptive technologies. So we’re starting with cloud computing. So the article itself in the article about by Gonzalez at all, is a it’s a literature review article, the author’s went into IEEE ACM, some of the, you know, the leading research databases regarding technology and education, and gives a very, very, very good well thought out literature review of all the different studies that have been done regarding cloud computing, and education, I’m not going to go into super detail with it, it is quite a long research article, but I will certainly link to it. So you can take a look at it and read it yourself. So the first part of the book goes into cloud computing and business and all the different ways that cloud computing is being used in business or some of the data around how much cloud computing has been implemented in business. But in terms of revenue, and that kind of thing, not going to go into details on those, you know, those stats, that kind of thing. If you want to read that, go and read the book, I will link to that in the show notes. But I think it’s important to note here that 90% of business has adopted the cloud. And, you know, we’ve got a lot of different uses for the cloud. We’ve got storage, compute networking resources, things that can be used for emerging technologies, AI, natural language processing processes.

4:27
But also just you know, normal daily business operations can be done in the cloud, you know, so there was a statement in here that says if you don’t need to be near the computer, it can likely be done in the cloud. So you know, while the focus of this podcast isn’t on business, but there is a huge implication of that, because as we’re talking about education and how we’re using the cloud, students as they are coming out of programs, they’re coming out of training programs. Maybe you as an instructor, you are teaching you’re interested in teaching the class Cloud certainly is going to have an impact on that. Because you people need to know cloud as they go into business. So that there is a there’s a piece of education there as well. So one thing that he talked about in the book as well is that in 2019, Google had announced a quantum machine that could could perform mathematical calculations that normally take about 10,000 years. And it could be done in under 35 minutes. And that is done using cloud computing resources. And they also announced a cloud gaming service to play video games without specialized hardware. So I can think of so many different ways that that is going to impact education, and workforce going forward. Things like, you know, if we can break a mathematical calculation that normally takes 10,000 years, and under 35 minutes, there’s certainly some security implications there. Got cloud gaming services that allow you to play a video game without specialized hardware that would be fantastic for using virtual reality in education, different simulations, there’s all sorts of great things that you could do here. So the author talks about in the book that how cloud computing affects the workforce is in productivity, and collaboration. So you know, you see a lot of different tools that you can access really from anywhere, if you think about your own personal setup that you have, you’ve got maybe Google Docs that you can access documents right on your own computer, if you needed to, you could access them on your phone, send them off in an email, if you needed to, say you were working on a different computer for the day, you can still certainly access all of your documents. So it really helps enhance productivity. So you can be productive, and more and more places. It also helps to enhance collaboration that people can work together from a distance. And you think about tools like Microsoft Teams, and slack and zoom and things like this, that are allowing the workforce to become more and more remote. And I think that we’ve seen that a lot over the last two years or so. The technology has been there, the technology’s been there for a while, it’s just taken us as human beings a little bit of time to get to get caught up with that idea that you can have really productive collaborative set creativity sessions with with each other, but be sitting on different parts of the planet. It also helps to free up different constraints of the physical office, again, we’re seeing that with remote workforce, a lot of people are working, you know, from all corners of the earth, they’re working in different time zones, they’re able to collaborate, they’re able to stay productive, they’re able to get their work done, but they don’t necessarily need to be sitting in a physical office anymore. And now with different technologies, VPN technologies, you can really be at you can access a corporate network, much like you’re just you’re sitting in in your cubicle or in your office. The other aspect of the workforce, and the workforce development that the cloud really does have an impact on is it helps employees to learn. So it helps cloud based learning helps encourage more and more employees to go and learn different skills. So you can learn things on your own time, when it’s convenient for you whenever it fits into your schedule. But you can also you know, your employees can also learn or you as an employee can also learn from, you know, all the all sorts of different different companies, different individuals, you can get a LinkedIn learning account, you know, you can go to Udemy and take a lot of different courses Coursera, that kind of thing. So by having, you know, cloud based learning, it also helps to encourage your employees or you as an employee, to, to do some to do some learning. Also, it also encourages different group activities. So if you are, you know, I’ll give an example here. So

8:55
you might be going through a training program within your organization, you might be a person going through a training program in your organization. And you a lot of learning is social, there is a large social aspect to learning. And so you as an individual are like hi don’t want to do this alone. This is something that I need some support with, I need some help and bounce ideas off other people that kind of thing. You can you can create a group of people in your organization or even outside of your organization that are learning some of the same things. And the learning doesn’t always just come from an instructor. It’s not always just coming from a person standing up on a stage or standing behind a you know, a camera and talking at somebody right much like we’re kind of doing here in our kind of it’s very, one way, right? You can create those two way communications in those different training sessions. By using cloud technologies, collaborative technologies. It also helps to support moving to 100% remote workforce. We are certainly seeing that, and it’s also rising the popularity of BYOD, or bring your own device, where a lot of people, you know, they have their own devices, and they don’t necessarily want to carry around two different devices for one for work, one for personal use. So a lot of organizations are sort of embracing this and allowing people to bring their own devices for their for their roles. And then, you know, because everything is cloud based, they can access, they can access your systems, your applications, all all the things that they need to be able to do their job and to be productive, because it’s all web based, they can access it from their own device. And, you know, some of the concerns here with the workforce is as we move, move more and more to the cloud, you know, some IT folks might be a little bit concerned about their jobs. Because, you know, in, you know, coming from the cloud, we’re used to this, this architecture, where you have your own data center, you have your own network, you have, you know, all these different devices that need to be supported, deployed, maintained, retired. And so it staff as you’re moving to the cloud, they may be a little worried, you know, where where’s their job going. But they can certainly be re skilled into areas where you know, other things are much needed. Maybe Maybe cloud maintenance, or cloud administration, security, AI, IoT, all that stuff. Suddenly author talks a little bit about how cloud computing affects society. This I think, is pretty interesting. I’m going to go over this real quickly. Talking about digital infrastructure for smart cities, smart cities are something I am trying to learn a ton about. We’ll talk about that on the podcast here at some point, because I really think it’s fascinating, and I’m learning more about it. Drone taxis and Ubers, I will share a story you know with regarding drone taxis, I was at CES a couple years ago, it’s a Consumer Electronics Show in Las Vegas. And I was there a couple years ago and Bell Helicopter had it wasn’t even a prototype, it was really more of a it was more of a model. And it was sort of here’s where we’re thinking that this technology is gonna go. And what it was is they had a they had a drone taxi that you could sit in, it was not operational. But you could sit in it. And then they had you know, they had the the videos and everything to kind of show you like, say you live in a large city and you want to take a drone taxi, you can like essentially go up to the rooftop of the building, the drone taxis or drone, Uber will pick you up and you tell it where you want to go. And then it will go and it takes in lands you on top of the other building or a parking lot or whatever it is that that you want to go. So you know the thoughts are there. The technology is pretty, pretty close to their rules, regulations, human beings, we haven’t gotten quite caught up with it yet. But anyways, cloud computing is going to have a big piece to how we are doing automation, with our with our vehicles, drone, taxis, all that fun stuff. There’s also this growing amount of data. And so as we create more and more videos, what as we have more and more social networks, as we have more and more IoT devices that are connected to the internet, we’ve got our smartphones, our smartwatches and our you know, our Fitbits and Nest thermostats, all that kind of stuff is generating data, something needs to be done with that, which that’s a whole nother conversation. But where are we going to store that? What are we going to do with that?

13:30
So the cloud can be used here. So let’s talk about cloud computing in education. So cloud computing really supports anytime, anywhere learning. It supports automation operations of a school operations of an educational institution, but it also provides learning opportunities for those in other countries or developing countries. So I’ll give you an example I have on my YouTube channel, I have quite a few drone videos, and programming drones, and you know, just understanding drone technology, that kind of thing. And I do I look at the analytics of it. And I get so many people from other countries, looking at my videos and trying to learn from those particular videos. So there’s opportunities for you to reach people. So if you are a teacher, you are an instructor, there’s so many opportunities for you to reach people outside of where you you think you might normally be teaching. You’ve got organizations that have spun up like Khan Academy and Coursera. The author also talked about the author of the future of disruptive technologies, also provided this quote from Marshall McLuhan. He’s a Canadian philosopher. And the quote is this. The new electronic interdependence recreates the world in the image of a global village. So I think that that’s huge, especially coming from an educational standpoint where it’s, you know, it’s sort of this mindset of it takes a takes a village to raise children to create a society to help educate, but now through technology and this electronic interdependence, we can all start Have be in this together and help each other learn and grow. And most recently, I think that we see that cloud computing has helped us to adhere to social distancing in education. There’s a lot more to that, which we are not going to go into in the podcast. But it you know, from a technology standpoint, it has helped adhere to, to social social distancing. So I had actually built a Learning Management System. Several years ago, almost 10 years ago, now, I actually had built a learning management system, I wanted to have the idea back in 2003, I was teaching at a couple of different schools, I was moving around from place to place to place, I personally just wanted an easy way to be able to access my content, as a teacher, as an instructor, I wanted to be able to if I’m at school, a I wanted to be able to grade for my students at school, see, okay, and so that I built what I could at the time, just with, you know, it’s just me building this thing, right. And up to about 2013, which is where I actually took a little bit more time and sat down and built out an online learning management system, so that I could teach online courses. What I, what I didn’t like about it was that I had built it myself, which meant I needed to maintain it, I needed to make sure it was secure, there was a lot of backend stuff that needed to happen there. But back in 2013, the technology wasn’t quite there yet, for us to have these hosted learning management systems that you see, like Thinkific, and teachable, and some of these really great learning management platforms that help you if you’re teaching online, and you’re teaching your group of students from all parts of the world, you can, you can use that, to use that technology to teach your class and not have to sit there and spend all this time on the maintenance and support of it. So let’s talk a little bit about what the article states about cloud computing and education. Again, the article is called cloud computing, and education, a state of the art survey, it’s published in computers, and education, it is the author is Gonzalez Martinez at all. And so the article is really talking about again, you know, we know that the cloud computing has been identified in it as a key trend in the technology enhanced learning domain. Now, what I want to add to that is there as the technology enhanced learning domain, which, you know, what we might call from a business standpoint is edtech, or educational technology. There’s the technology enhanced learning, it helps with learning, right. But then there’s also the other side of that, which is teaching it teaching technology, teaching people to become creators of this, teaching people how to design networks, for organizations, for schools, for educational institutions, for businesses, for nonprofits. There’s, there’s, there’s the teaching of the to the to the people who want to be sort of the enabler of being able to use technology for Technology Enhanced Learning. Okay, so

18:01
does that make sense? So you’ve got the one aspect of it is that we’re using technology to enhance learning. So maybe you’re teaching chemistry, you’re using technology to help enhance that you’re using cloud computing services to enhance your learning. Or maybe you are an instructor, you’re teaching it, and you’re teaching students how to build and deploy a cloud. Okay, so there’s, there’s two different aspects of it there. So if you are, you know, if you are a, you know, a business owner, you’re an investor who looks into edtech. You know, that kind of thing. That’s really the two differentiators that I think you need to take away here is that there’s there’s two different ways of when we, when we talk about cloud computing and education, so cloud computing in education also does provide the same benefits that it does the business really. So it’s scalability, availability, and cost savings. So if you take it, the contrast of that is, you know, back in the day, we had all these computer labs, that, you know, they were these big, huge CRT monitors and these big, huge desktops. And they took up a lot of space and in students came to the class, you know, if you’re teaching a computer science class kids came to the computer lab to I say, kids, but you know, my students come to the computer lab to do their work to perform their work. Okay. And oftentimes, you know, from the infrastructure standpoint, if there was any sort of a server, I wouldn’t even call it a data center. Oftentimes, if there was a server, it might be in a loosely locked closet somewhere, barely locked, you know, or it’s just sitting in the corner of the computer lab where anybody can really access it. So we’re coming from that sort of older computational architecture where we have all this all this hardware that needs to be maintained and supported to more of a scalable and more available cloud computing environment. So here’s some elearning type services that we could use using Cloud So, the reason that we can use these is because cloud computing provides us more storage, compute power, or both. So these are some of the things that really just need a lot of that, right. So we have virtual worlds, we have simulations, video streaming MOOCs, teachers themselves can actually just create a VM and deploy them very quickly. In a computer lab, we can use email services, now we get more into the operations of a school or operations of an educational institution, we get the more to the email services, collaboration tools among students, collaboration tools among teachers and other team members. And then we also have data storage than for virtual learning environments. So as we move more and more into the cloud, we’ve got these virtual learning environments that the learning is still very social, a lot of it is still happening, either face to face or synchronously. But we’ve got this virtual learning environment that allows things to happen more asynchronously, where discussions can continue, that are really more on people’s own terms. So if you if they want to log in at 3pm, they can respond to a discussion post from you know, from 8am that morning. So there are different opportunities and risks with using cloud computing in education. So let’s talk about the different types of cloud computing infrastructures, we have infrastructure as a service, we have platform as a service, and then we have software as a service. So Infrastructure as a Service and platform as a service. As an instructor, as a person who is leading teaching, as a person who’s leading an educational institution, you might not see this as much this is where the processing, power storage, networking resources, all that are, are able are available, if you’re teaching it, you know, software development, any any more of the technical kinds of things, you already know this, but this is this is where it comes in that you have to learn how to deploy an app to the cloud, or you have to know how to secure a cloud, right. So as we get to more of the software as a service model, this is sort of the best known model, you know, among business and education. Um, these are applications that are offered over the network or offered over the internet versus being installed locally on your own machine. Okay. So when you’re when you have a computer that you have to go and you have to install, remember back in the day, you have to put a CD, or a three and a half inch floppy disk into your computer to install the software, right nowadays, you download a file from the internet, and you have to install it right. So the cloud, the software, as a service model allows you to just go to a website and access the software right there, you’re not you’re not using it on your own machine, you’re just using the monitor the keyboard, the mouse to access it right, then we’ve also got private and public clouds, which I won’t go into that into into detail here.

22:52
But just that there, there’s a difference between clouds that are private that an organization might have for they have built for themselves to use, versus a public cloud, which is you know, something like Google Docs or things that you know that it’s really open to anybody who wants to be able to use them. So when we’re talking about the benefits and risks of using the cloud in education, you can break it down by different stakeholders. And so the authors of this article broke it down by educational practitioners, students, IT staff and educational institutions. I would also add to this is ad tech companies, stakeholders. So if you’re the CEO of an ad tech company, you’re part of a startup, you’re an investor, who has who has invested in an edtech company, there’s also benefits and risks to you. And that should absolutely 100% be a second category. I don’t know, if there just wasn’t any research done on that. I don’t know that necessarily the reason why it wasn’t included in this research article. But I’m saying from my own experience, I’m adding that. So some of the benefits of using cloud computing and education, we’ve talked about quite a few of them already. There is the availability of online applications. It’s anytime, anywhere learning, educational practitioners can create different learning scenarios. And then there’s collaboration among students. So I’ll also add, there’s the ability to use that hosted LMS, I talked about teachable or Thinkific, something like that before, where you can use an elearning marketplace such as Udemy, that you can go and create your own online courses. So you as an individual could go and just you create your own courses, you don’t necessarily need to go through a school if you wanted to teach, go make a course and teach the opportunities for students are awesome. It allows you to extend learning outside of the institution. So for example, when I used to live in Maryland, and in in Baltimore, they have this really cool app that you can go I got really into civil war history. And so you could go around the city, and there’s just different markers. And if you were in a certain spot, you could bring up the app, and it would tell you some history of what happened during the Civil War at that particular location. I forget the name of it if you live in Maryland Airbender More, I’m sure you know what I’m talking about. But that’s a great opportunity then for students who, you know, maybe they’re learning about history and they go on a trip somewhere they go on a field trip. And you can, you can enhance that experience by seeing or learning more about what happened in a particular spot. Using using mobile devices, the cloud connected to the cloud. And then for IT staff, some of the benefits include reduced installation and maintenance efforts, which is huge. I think that especially if you’re looking at multi campus, schools, educational institutions, this helps prevent the need from needing to go from building to building to building quite as much when I was working on my PhD, this was this was something that I studied a lot was multicampus educational institutions and IT infrastructure to support that. And that is one of the one of the biggest probably, things that is an advantage to using cloud computing is that you can have support in a centralized location, and then maybe have a few people in a couple different areas on campus to support some of the things that can’t be done over the cloud. So let’s talk about some of the risks of using cloud computing in education. This is not an end all be all list. This is just some of the examples broken down by those different stakeholders of what are some of the risks of using cloud computing in education. So for educational practitioners, you’re a teacher, you’re an instructor, you’re

26:22
a professor, you are a person who is a coach, you are an author, you are somebody who teaches people things using the cloud, you need to understand some of the security risks with cloud computing, and avoid unreliable providers. There are, you know, some fly by night operations out there, you definitely want to make sure that you are working with a provider that has a good reputation that is, is dedicated to protecting your students information and keeping that data secure. There is a need for students to have broadband access, when using the cloud the summit, some things can be done on maybe a slower internet connection. But this definitely enhances the need for students to have broadband internet. So I have I have a podcast on this that I did a while back, and I can’t seem to find the link for it, I will continue looking for it. If I find it, I’ll put it in the show notes. But it was about that there is still very much a digital divide, the digital divide is changing just a little bit. And then it’s becoming more and more the students who have smartphones and the students who do not have smartphones. But there are still areas of the United States and areas of the world where there is not broadband Internet access. And this continues to be a barrier to accessibility of some educational opportunities for students. So this is something that you if you are a teacher, you might be working for an edtech company. These are things that you need to know that there are still parts of the world and parts of the country that do not have broadband Internet access, making, making internet less available for many students, educational institutions and edtech. Companies. When you’re using the cloud, you need to make sure that you are adhering to privacy laws to protect student data, there’s different privacy laws, I am not a lawyer, I am not going to pretend to be one here. But there are different laws that you need to adhere to or being compliant with, especially if you’re working with student data for students under 13. And then there’s also FERPA, which is the Family Educational Rights and Privacy Act, which means that you need to protect protect student data. One thing that was not covered in the in the research article, but I would like to add this comment here is that I have a link and I will link to it in the show notes. There was a study done but there is about 30% of American adults who do not have a credit card. And I know like the freemium model is really popular with the software as a service model of software. And usually the way that works is you if you as an end user, you’ve probably seen this before where if you want to try out a free trial of a soft a piece of software, you have to you get a week or a month or a day or your whatever, two weeks, but you still have to put in a credit card, right? There are people out there who do not have credit cards. And this study found that there’s about a little under 30% of American adults don’t have a credit card. So my beef with that is that when we’re trying to teach students so for example, in IT education, where we’re trying to teach students how to build and maintain deploy cloud to get access to, you know, some a free trial of some cloud service providers, a student might have to provide a credit card. Well what are the students supposed to do that don’t have a credit card? I think that if you are using this model in your edtech company, think about you know, what are some alternative options for those who just may not have a credit card? And I know you don’t you can’t you can’t hit you know, all these little nuances and all these little, you know, things that might come up but when we’re talking about accessibility And the opportunities that cloud computing has made education much more, much more accessible. Let’s let’s let’s take it even further and make sure that our business models are set up in a way that can provide the education that all students want and deserve. So that was really sort of the gist of the article, The article goes into a lot more of the details of different types of software that schools are using all the different types of application software application software that schools are using. Go ahead and check it out. Again, I will link to it in the show notes. For you. It’s a it’s a great article, it’s cited 378 times. So that means there’s probably 700 378 Really good articles out there that really enhance and further the information that was provided in this article. So what I wanted to talk about now is how cloud computing has created so many opportunities for education in the sense that it has democratized education. And I’m not going to go into a political discussion, I’m not going to go into any of that. But what I’m saying here is, is that cloud computing and education has made education more and more available to more and more people. And I think that that is huge. These, these are people that wouldn’t normally have access to an education. But now they can learn from anyone, and they can learn from anywhere. So you can create, or you can I’m sorry, you can you can take an online course, from somebody who you may never have been able to have the opportunity to take an online course with them.

31:31
Or to take a face to face person in person course with them, you may not be able to travel to the other side of the world to hear a three hour lecture from, from somebody who is who is 100%, an expert in their field. But you don’t have that opportunity to travel across the world. So it really has made education much more accessible to more and more people. On the flip side of that, let’s talk about that. The flip side of that is education, cloud computing and education has created this opportunity for more and more people to start teaching. And I will say that I spent many, many, many years, you know, over 15 years, working in higher education where I was trying to recruit and hire and then train faculty to teach in degree programs in higher education institutions. And with higher education institutions, there are accreditation standards that you need to adhere to, which should be there 100%, they should you know that things need things need to evolve, you know, as things change over time, right. But the purpose of those accreditation standards is for a sense of, for of governance, and you’re hearing to certain standards and that kind of thing. So we’re not talking about that. What I’m talking about though, is over the my experience of trying to hire and recruit people to teach, I met so many people who were really interested in teaching, they really wanted to get into teaching, they wanted to have a bigger impact on the world, they had done a lot of really good things in their careers. And they just kind of felt like it was that it was a time in their life where they were ready to start giving back. And unfortunately, sometimes the college system doesn’t work within sort of their constraints. So what I mean by that is, you know, if say a class is being offered at, you know, 10am on Tuesdays and Thursdays, but say you work in, you know, in an information security role, where it’s you just cannot commit to that, right, you just a lot of your job is very reactive, and you just can’t commit to being able to teach a class at 10 o’clock on Tuesdays and Thursdays, maybe you’re sitting at your desk doing your job during that particular time. Or, you know, maybe you don’t necessarily have the exact right qualifications that are needed for the accreditation standards to be able to teach a particular class. So there’s a lot of people out there that have a lot of really great valuable experience in the workforce. But maybe they don’t have the right degree to be able to teach in a university program. So my my solution to that is you can still absolutely 100% Teach, there’s a lot of different ways that you can do that. You can offer up tutoring services, you can provide workshops, you can write a book, there’s a ton of different ways to do it. But the way cloud computing helps support this is what I was talking about before with. You have online learning management systems or learning or learning platforms such as Thinkific and teachable and these are, these are hosted platforms where you can create your own course and teach it online and you’re in charge of it. You get to teach what you want. And you get to say what the qualifications are. And if you’re you’re you’re the expert in underwater basket weaving, you can teach you can teach class and underwater basket weaving okay. So I think that that’s another really huge option. opportunity that cloud computing has brought to education. On the flip side of that, it has lowered the barrier to entry of teaching, which means that there is some really, really, really good teaching out there. And some really, really, really, really bad teaching out there. Teaching the Art of Learning is a is a science, it is also an art. And there’s a lot to it, and some people are better at it than others. And so as a result, you see a lot of different levels of quality, I would say. So there is this, this opportunity that if you are a person who you’ve just kind of sat, and you’ve kind of thought about, like, you know, I’d really like to start teaching. But I don’t know, I can’t commit to certain data time,

35:46
I can’t, you know, there’s, I don’t want to commute to a to a college campus. There’s a lot of different reasons why people have that they’re like, Okay, I would like to start teaching. But when you start thinking through the logistics of it, it’s kind of like, oh, the reality of this is a little bit harder than I thought. So what I wanted to do is share with you, I did create a my own small little online course that I think is helpful for for those of you that are just, you know, I want to start doing this, but like, how do I get started. So I what I did is I found, or I put together a list of the top, frequently asked questions about online course creation and specific to the technology sector. So you don’t have to be like a tech person or anything to take away from this. But it’s people that are really more technically oriented. They’ve got some technical skills that they feel like that they could that they could teach. And so the I’ll put a link to it in the show notes for you as well. But it is a it is, again, it’s it’s answers to the top frequently asked questions that I see about online course creation, and it’s really applicable to you, if you’re teaching, if you are teaching in university, that’s great, too. You know, that’s certainly needed. So this also helps you if you’re, if you’re teaching any university setting, if you’re creating a course for your team at work, you’re creating a program for them at work, or you maybe you want to offer up your own course, this that’s how I got started online teaching, I was trying hard to get into a school to be teaching online. And it was hard, I could not for whatever reason couldn’t get in. So I made my own. I just made my own opportunities. And I started teaching online on my own platform. So I gotta link to that in the show notes. Make sure you check that out. If you would like you can go to Hm learning.thinkific.com. Or you can go to other monty.com click on courses, you can find it there too. So I will be continuing this series on the various disruptive and I’ll add emerging technologies and its impact on society, workforce and education. And I you know, I’ll be sharing some very strategic and tactical ways that you can use these technologies to help educate, help educate others, and share your own expertise to have a higher impact in the world. So I hope you enjoyed today’s episode, and I will see you guys in the next episode.

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Welcome to 2022! I am very excited to announce the re-brand of my podcast! We’ll be talking more about leadership in the digital age, digital culture, and innovation.

In this episode, I share with you a little about where my cybersecurity content is moving (I’ll be able to share that more later) and how we’re going to start talking more about how to be a high-impact leader in the digital age.

Since innovation is no longer limited to the technology sector, this podcast is for anyone who is developing their leadership skills in today’s environment. You might be working in tech and want to be a strong leader for your team, you might be an up and coming star in the business world, or you might be the CEO of your company and you know that technology has impacted the way in which we work, live, and play.

Sign up to receive new episode updates and show notes! https://www.heathermonthie.com/leadershippodcast

Enjoy!

https://youtu.be/CDKpN09SOK4

Transcript:

Hi there, welcome back to my YouTube channel podcast or wherever it is that you are listening to this right now. So I am Heather. And what I want to do today is share with you a little bit of news that I have, and then the future direction of this podcast and YouTube channel. So if you’ve been around a while, you know that the podcast has been around since 2018. And we have gone through a couple name changes, rebranding, that kind of thing, just as you know, the things I’m interested in change. And then I also look at the analytics to the podcast to see what kinds of things you guys who are listening, what kinds of things you guys are interested in. So that helps drives some of the direction of the podcast as well. And on the podcast, we’ve talked a lot, a lot, a lot of things about like, digital safety, online safety. You know, some of the research that’s out there about how to teach cybersecurity how to teach coding to kids, all the kind of stuff is a really sort of a just like a hodgepodge of technology related stuff. And then the YouTube channel has been, you know, some of the podcast episodes made its way to the YouTube channel. But the YouTube channel has really been more of the tactical side of some of the things that I’ve been doing. It’s sort of the How to videos, I’ve got a couple videos on there explaining how to use aeronautical charts for drone pilots, understanding airspace, that kind of thing. But then I’ve also got some coding tutorials with Scratch programming, which is something that MIT put out, it’s, you know, they’re they’re really intended to be tutorials to help parents who are helping their kids do homework, or giving teachers ideas for things that they can do with kids in the classroom with regards to coding, we actually ended up happening is a lot of sometimes a lot of kids watching those videos. And then they messaged me looking for help with their homework. So But anyways, so personally, in my own, like personal professional life, I guess, I’ve had a couple things change over the last couple of months. And so some of the, the majority of the cybersecurity content that I do create will be put on to a different platform, which I will be able to announce that here shortly. We won’t announce it in this episode. But I will be able to announce that here shortly where we’re going to be moving some of the cybersecurity content over to a different platform, and I’ll be sharing and growing a lot of different areas in cybersecurity doing some thought leadership, that kind of thing. So I wanted to share that with you guys that that that kind of stuff, you won’t see too much of that here anymore there. But there will still be a lot of stuff very much related to that industry. Okay. So what I’m going to do now with the podcast and the YouTube channel, rather than having the to be to sort of separate entities, they’re going to become sort of the same thing. It’s just dependent on whether or not you want to listen to me up the app on the podcast, or you want to watch me up the app on the YouTube channel. Alright, so it’s really just dependent on what your preferred medium is. And so I will be posting a lot of the same content in both places, but it really just depends on you. Do you want to watch videos? Or do you want to listen to the podcast, but the topic is going to change just a little bit, it’s going to be much, much more higher level type of content. So I’m calling the podcast leadership 5.0. And with the idea that we’re going to be talking about what does it means to be a high impact leader in the digital age. So as we are, you know, progressing through industry 4.0, or the fourth industrial age, where we are having, we’re, we’re talking about things like IOT, the Internet of Things, and we’ve got all these different devices, and we’ve got cell phones, and we’ve got watches that are connected to the internet and toasters and all this kind of stuff. We’ve got all these devices, we’ve got automation, and we’ve got a lot of different advances in technology happening very, very, very quickly. And it’s not just in the technology sector, it’s not just for tech anymore, okay? So companies that don’t weren’t necessarily a tech company 15 or 20 years ago, they’re rapidly becoming tech companies, because they have people that are working all over the world. They’ve got people using all these different technologies, to manage their teams and to get work done. And but they’re all physically geographically located apart from each other. And so as a leader in this age, in the digital age, you need to have a good solid understanding of technology, and how to lead your team, using, you know, some of the the technology tools that are out there. But then also understanding the digital culture and the ways that things have changed over the last couple of generations with regards to how people want to work, what kinds of things motivate them, and what are the sort of what are the things that are just really important to the to the to the upcoming generations. And so that when, you know,

I, you know, I’m a, I’m a Gen X, you know, right on the cusp of Gen X and in the millennials, so I get a little A little bit of both sides of things. But I remember, you know, when when Gen X was hitting the workforce, there was a lot of like to, you know, for some of the older generations of here’s how you work with Gen X, right? And now we’re doing some of that with how do you work with millennials? How do you work with Gen Z and Gen Y, and you know, all these other generations, right? But that you have to understand that these generations that are they’re coming into the workforce now have been shaped by technology. They don’t know a world without technology, many people don’t know a world without cell phones. And we’re starting to get to a generation of people that don’t know a world, a world, a world before smartphones, which is crazy to me, right. But there’s all this sub context, I guess, around digital culture, managing a team, leading a team, I should say, and being a effective high impact leader in the digital age. So have you can look at it sort of from the perspective of you know, like a Venn diagram, I should draw out a Venn diagram, but you’ve got technology, you’ve got the human side of you know, your team, right. And then you’ve got the leadership principles that you bring together so that you can effectively lead your team to success in the digital age. All right. So I’m not going to go into the first episode. Today, what I really wanted to do is just make this video released this episode, explaining what has been going on behind the scenes here. And if you go to my website, Heather monthie.com, I spent a lot of time on that getting that rebranded. And I think you’ll enjoy that if you’re not signed up. For the podcast notes, make sure you go do that. I’ve got the link in the show notes or the link in the description box. If you’re on YouTube. And you can get as soon as the very first official episode is released, you will get that right in your email inbox. So I’m very excited about this. This is some of the stuff that I have studied over the years, I’ve studied leadership and technology, technology management, virtual teams, how to manage virtual teams, pre 2020, the things that have happened the last 20 years or two years, feels like 20 years, right? Things that have happened in the last two years. But it’s just, you know, how are we evolving as a workforce, how is technology become one of the main drivers of an evolving workforce. So rather than talking about some of this, the very tactical level things of how to do this, and how to do that, how to protect yourself online, how to use Scratch programming, how to do this with your drone, we’re going to get away from the how tos. And we’re going to talk more on strategic higher level initiatives, helping people to be become better leaders in the digital age. This is not just for technology professionals anymore. This is for people that are leading teams in any company, that or any organization that they have technology, everybody’s got it right. And so understanding just some of the nuances that go with leading a team in that place. If you’re a CEO of a company, you’re a VP of a company, and you’re trying to lead your team, you you know that there’s this whole technology thing not going away, and you know that you need to learn more about it and how to effectively use it, this podcast is for you as well. So I think that there’s going to be a little bit of something here for everybody that is just really interested in developing your leadership skills as we move forward into 2022 here and going forward. And I’m very excited about it. Let’s talk about the future of work. Let’s talk about some of the things that are going on, let’s have some really, really, really good conversations. I’ll also continue to be sharing some of the evidence based research that’s out there, we’re seeing a lot more stuff coming out. I actually wrote a 30 ish 30 to 40 page paper when I was working on my PhD about managing virtual teams. And I think I’m gonna dig that out and do a podcast episode on that because I think that there’s a lot of people that a lot of you might find that helpful. So anyways, I’m kind of rambling here, but I wanted to just get in here, explain what’s been going on. I’ve been kind of, you know, missing for a couple of months here as I’m making a shift in my platform and some of the things that I’m putting out online. Again, you’ll see the cybersecurity stuff just not right here. We’ll be doing that elsewhere. And, again, go to my website, Heather monthie.com. Sign up for the show notes. And I’ll see you guys soon

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How to teach technical skills online

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https://www.youtube.com/embed/Gq_Zx7E9x1U

How to teach technical skills online. 

So in this video, I'm going to share with you a couple of different ways that you can teach technical skills online. I think a lot of times people think that when they are learning hands on skills, or they are teaching hands on skills, it can be very difficult to do online. 

And it while it is a little bit different than teaching some of these skills in person, many of these skills can absolutely be taught online, you just got to use a, you know, some of the technology that's available out there. And so what I wanted to do is just go over what some of the pieces of technology you can use to teach technical skills online. 

Now, this is not going to be for any sort of technical hands on training that needs to happen on a very expensive piece of equipment, for example. So if you have a piece of equipment that costs $10,000, and you want to give your students hands on training on said piece of equipment, and you may be able to give sort of informational online sessions to show students how to use the piece of equipment. 

But if you want to teach that sort of, you know, the hands on you having students have that opportunity to, to practice the technical skills, it's not necessarily going to work for you know, some of these things that do require some very expensive pieces of equipment, this is really going to be related to it skills, technology skills, coding skills, teaching social media, anything that really is done either online, or it can be done using either free or affordable software. 

So the first thing that, you know, when people are thinking about teaching online, they start thinking about Well, where is it that I'm going to put my course? Where is it that I'm going to put all of my information that I have prepared for my students? And your answer is going to be? It depends? The answer is always it depends. For every question that you guys ask. It's always It depends, right? But so what you can do is you can use online marketplaces, I've spoken about these before, you can use online marketplaces, where you know, people just put all of their courses, they've got a lot of information, a lot of different types of courses out there. Udemy is probably one of the more popular ones within the it in the technical world. And, you know, the thing is, with Udemy, couple different things, there's a lot of stuff out there, some is good, some not so good. But you as an instructor, if you put a course out on Udemy, you don't necessarily you don't get contact information of all all of your students. So you want to use Udemy strategically, you want to use it as a way that you can help bring draw students into you and your ecosystem and all the different other offerings that you have. And so you can use online marketplaces, they're absolutely a wonderful place to start out. They've got everything is hosted for you, you create an account, you log in, you upload your videos, you upload your course content, and bam, you have an online course. Alright. 

The other option that you have is to build your own learning management system, which you know, you can use, there's some open source ones that you can install, and build and configure and all that on your own website and your own web server. I've done that. And it does require a lot of maintenance,

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Stop spending all your time making PowerPoints! What you need to know as an IT educator instead.

Download the Technology Toolkit for Online Educators, Coaches, Consultants, and Experts working to create an online education-based business here:https://bit.ly/TechToolkitforEDU

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You may be interested in my course answering your most frequently asked questions about developing your own online course.

“PowerPoint as an innovative tool for teaching and learning in modern classes”

https://www.youtube.com/embed/s9d6xQKf_jM

TRANSCRIPT:

Stop spending so much time making PowerPoints. 

If I had to give one piece of advice to brand new, IT, information security, software development, technical instructors, that would be it, just stop spending so much time making PowerPoints. 

So in this video, what I wanted to do is share with you a couple of my tips about how to effectively use PowerPoint as a teaching tool in technical courses and hands on related courses. And so the thing that I see, and I've seen in the past over the last almost 20 years, is that when people are brand new to teaching, people are, you know, very passionate about their topic. 

They want to know, they want to make sure that they can answer every single question that their students ask them is that they start to over prepare, and spend so much time on the content and making sure you know, every little thing, every little, every little piece about the content. And as a result, all that information gets put into PowerPoint. And so you're creating these very elaborate PowerPoints, maybe you're giving a 30 minute lecture or a 45 minute lecture, maybe even a 20 minute lecture.

And you're spending all this time putting together a PowerPoint. And when you should be using that time for other things, and be spending all this time over preparing is the first step to burnout. And that is not something that you want to have happen, especially in your first year of teaching. If you're teaching online, you're teaching for a training company, you're teaching for yourself. Teaching for a college or university doesn't matter. That is the first step to burnout. And we don't want you to burn out. 

We need people like you who are willing to take your time and your expertise and help develop the next generation of technology professionals. So how should you use PowerPoint? I'm not saying you shouldn't use PowerPoint, I know that there's some things out there, Steve Jobs infamously said that, that, you know, if you have to use PowerPoint, you don't know you don't know what you're talking about. Right. 

And I do believe that there's a time and a place for a PowerPoint presentation, I'll give you an example. I was giving a presentation to a group of high school teachers about how to teach computer science. And we had plan and plan to plan and put together this whole thing. And, you know, I had like three slides I was supposed to talk to. And I got up and I just started talking, I didn't pay any attention to my slides. Because I knew what it was that I was talking about. I knew in my head exactly what I wanted to get across all the points, I wanted to make all the stories I wanted to tell I've given this presentation many, many, many times that I wasn't reliant on the PowerPoint to keep me on track. 

But it's your first time giving a lecture on something your webinar and something PowerPoints are a great way to keep you on track to make sure that you cover all the talking points that you want to hit, that you share the stories that you want to share, you spend a lot of time preparing for this, you're not just going to go to a class session and just start talking off the top of your head. But you can use PowerPoint to help sort of keep you on track. But what you don't want to do is have this novel across the screen on your PowerPoint p...

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How to create a course syllabus - Cybersecurity Awareness Program

I share my screen in this episode, so you may want to check out the video version of this podcast at 

https://www.heathermonthie.com/how-to-create-a-course-syllabus-cybersecurity-awareness-program/

You may be interested in my course answering your most frequently asked questions about developing your own online course.

Download the Technology Toolkit for Online Educators, Coaches, Consultants, and Experts working to create an online education-based business here:https://bit.ly/TechToolkitforEDU

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https://www.youtube.com/embed/7boyMtTbLcQ

How to create a course syllabus. 

So in this video, I'm going to show you how to create the course syllabus for a technical course, we're going to use a Cybersecurity Awareness course as an example. So if you are working in it, you worked in information security, you might be have been responsible for putting together a Cybersecurity Awareness Program for your company. And so you might have some experience putting together a course syllabus. 

So let's take what you already know, and maybe what you don't know. And let's talk about what it takes to put together a course syllabus for somewhat of a technical type of topic. So I'm going to share my screen with you here. And so the first thing we're going to do is we're going to think about the end in mind. So we're gonna have the end in mind. So what is it that we want our students, it might be employees, it might be whoever is purchasing your course. You know, what is it that we want them to do? 

So if we're going to create a Cybersecurity Awareness Program, we're just going to create one course for program in a in a Cybersecurity Awareness Program, you might have multiple courses. So but in this video, I'm just going to, we're just going to take one as an example. And we're going to create a course about fishing. 

Okay, so what we want to do is we want to think about what is the end in mind? What is it that we want our learners to either know, do or feel when they are finished with our course. Alright, so rather than give, you know, write a course about absolutely everything there ever could possibly need to know about fishing, it's really, you know, what is it that we want to learn to know how to do? So first of all, let's identify who our learners are to begin with. 

This is very important, because when you're talking about a topic like phishing, phishing is going to be very different for Cybersecurity Awareness training for you know, a receptionist somebody who works at accounting, you know, somebody like that, or somebody who is working in cybersecurity, and you're, they're trying, you're, you're showing them and you're, you're teaching them how to do investigative tasks that go with when when phishing emails come in, right? So it's, it's going to look very different. 

So you want to identify who your students are. So who are your students? So in this example, here, we're going to say it's employees of Acme Acme company, right? And we're going to say this is about a 500. person company, right? So those are my students. So I'm going to really just give them an overview of what is an awareness of phishing, right? So when they are finished with my course, what is it that I want them to? What is the transformation I want them to have had? So you can look at? What are they? What do you want them to know? What do you want them to do? Or what do you want them to feel or some combination of those three. 

So what I'm going to do here is say I want them to know how to identify a possible phishing email. And I want them to be able to this is the do be able to report a phishing email to the infosec. department. I can't type today when people are watching me, right. So we're going to use up the two things that I want them to do,

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Schedule some time with Heather to review your resume for teaching IT/InfoSec/Software Development  online teaching https://www.heathermonthie.com/work-with-me/

https://www.youtube.com/embed/W5JnetjPmcg

What I wish I knew before I got my first adjunct teaching position as an IT instructor. So in this video, what I wanted to do is just share with you. One of the major things that I really wish I knew and understood before I took my first position as an adjunct instructor. I think that teaching at colleges, universities, community colleges is a wonderful way to break into teaching. And I am very thankful to have had the opportunity that somebody gave me that opportunity. And as I move forward in my career in higher education, was able to give so many people their first chance at teaching at the university level, college level, vocational school level, etc. And so what I wanted to do, though, is just share with you to sort of reflect back a little bit on my own career and share with you what I just kind of wish I knew. And there's one big day, there's a lot of things that I wish that I knew. But there's  I guess one big thing. So I guess first let's go back a little bit. 

So I always knew I was going to be a teacher, I've always enjoyed teaching, I love working with people and helping them achieve their goals. I first my first teaching gig was in 2000, I actually became a certified flight instructor, and you taught adults how to fly. I also taught Junior Junior Achievement, and I taught you know, second graders about, you know, finance, economics, that kind of stuff. And that was those are really sort of my first gigs in teaching. actually think flight instructing came a little bit later in 2002. And then I also started teaching online in 2013, I started working with educators, for teachers who were bringing technology into the classroom. 

And so, you know, obviously using technology to teach online, that was a fantastic thing to be able to do and bring all these things together. And then I started my PhD in 2010. And I completed that in 2014, with a goal that I wanted to keep progressing in my career in education, what I really wanted to do was I really wanted to start my own school, I wanted to start a school that would help people advance their technology careers earn a very good income, and to be able to change their lives. And you know, I've always been very passionate about helping people really just change their financial situation. And oftentimes, you know, having a larger income or higher income really does help level up their financial situation. There's other things that obviously go into people's finances. But that is just one way that I, I know that I can help people. And so I actually had tried starting my own school back in like, 2006 2007 timeframe.

And I realized how much work that goes into starting a school. And I really realized that I could at that time with my skill set and the things that that I knew how to do, I could have a bigger impact by working within the school systems. So working within existing schools, I, you know, started working with schools that were struggling, that were struggling financially, that were struggling with outcomes, that kind of thing. And so I was able to, you know, just have have a bigger impact by working in existing schools. But what I really, really, really wish that I knew prior to going into teaching was I wish I had a little bit more business acumen. And I haven't now and, you know, I've, I've learned a lot over the last, you know, 15 or so years, but I, you know, I really wish that I had sort of this, you know,

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Schedule some time with Heather to review your resume for teaching IT/InfoSec/Software Development online teaching https://www.heathermonthie.com/work-with-me/

Cybersecurity domain map https://www.linkedin.com/pulse/cybersecurity-domain-map-ver-30-henry-jiang/www.Cyberseek.orgNIST Cybersecurity Workforce Framework https://niccs.cisa.gov/workforce-development/cyber-security-workforce-framework

https://www.youtube.com/embed/XQnx2CPHXq0

Think about your cybersecurity career roadmap. 

So in this video, I'm going to share with you a couple of different resources that you can use to help plan out your cybersecurity career or help plan out the cybersecurity career of your students. So this works very well for entry level people that are coming in to cybersecurity is as as an entry level employee. 

But this also works very well for people that they're working towards, you know, upper management, senior management, the executive level as well. So these are some great resources that you can use for yourself and for your students to help them plan out their cybersecurity careers. So I'm gonna go ahead and share my screen with you right now. And right here is the first resource that I want to share with you, it is called let's see that the map, let's see and move myself out of the way. 

So map of cyber security domains by Henry Yang, and he released this, this is where I'm rev three, that one. This is like think the third version, obviously, it's third version of it, and he keeps us updated. It's really great. It's a way to show all the different cybersecurity domains. So when you're talking about cybersecurity careers, it's not necessarily just I'm going to go into cybersecurity. There's one pathway to it, right? 

There's there's one certification, there's one degree you need. It's It's It's not a linear pathway. And I liken it to the medical profession where the healthcare profession where people don't necessarily say I'm going to go into healthcare, well, what aspect of healthcare you're going to go into? Are you going to go into billing and coding? Are you going to go into insurance? Are you going to be a medical assistant? Excuse me a medical assistant? Are you going to be an RN and nurse practitioner? Are you going to be a surgeon? You know, a general practitioner, what is it that you're going to do? Right? So cybersecurity has quickly become the same way. There's a lot of different opportunities here in cybersecurity. And this cybersecurity domain map really shows a good solid, you know, all the different domains within cybersecurity. So you can start here, you can just you find sort of the one in the center, I guess, and it kind of branches off from there. 

So you've got security operations, career development, and user education, threat, intelligence, governance risk, you frameworks and standards that would might be compliance, application security, security architecture. So what I would suggest doing is find an area so if you already work within cybersecurity, and or your students already work within cyber security, and they want to advance their career, then you can come and look up, what is it that you already know how to do? What is it that your students already know how to do? And you can sort of branch out and go, Okay, well, maybe I need to get some skills in this area, or that area. The other thing, right, so maybe if you are, you know, you're you're really involved in security architecture, and maybe you're really more involved on the data protection, data, data leakage, prevention, that kind of thing. 

But now you kind of want to maybe, maybe do a shift, or maybe you want to gain some more skills, because you want to get into you know, more of a technical leadership role or something that you might look at cloud security, you might look at identity and access management as a as a possible career paths to get some additional training. So this is a really great tool,

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Read the blog post here: https://www.heathermonthie.com/how-to-use-linkedin-to-find-online-it-teaching-positions/

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Schedule some time with Heather to review your LinkedIn profile for teaching IT/InfoSec/Software Development online teaching https://www.heathermonthie.com/work-with-me/

How to use LinkedIn to find online IT teaching jobs. 

https://www.youtube.com/embed/XawkF_SU568

So in this video, I'm going to share with you some of my tips as a former higher education administrator working in both colleges, universities, vocational schools, community colleges, etc. and how you can use LinkedIn to find different online teaching positions specific to it and the technology professions. So I wrote a blog post last week that really shared some of my tips for you. 

And in this video, I'm going to give you an extra special tip that's not included in the blog post. But I want to make sure to include it because I think it's something that's important. So listen all the way to the end to hear that final tip, it's not included in a blog post. 

So the first is to really create a comprehensive LinkedIn profile that complements your resume and highlights all of your existing training and education experience. So in your profile, you want to make sure that you are including any types of training that you have done in the past, whether they are part of your paid positions, or they might be part of volunteer positions as well. So that when you're trying to break into teaching, either online or face to face, having some sort of training experience, really is really helpful. 

Whether or not it's paid, it doesn't necessarily matter whether or not it's paid. But it does help to show that you're interested in this kind of work that you have some experience doing this kind of stuff that you have experience working with people who are trying to achieve a particular goal. So some things that you might want to consider highlighting with regards to your training experience that you may already have is that if you are you know currently working in it, or you worked at it in the past, and you've done, you've been part of a phase of a software rollout, and part of that software rollout plan, it usually comes a training plan that goes with that. So highlight any pieces of the training plan that you had a part of. 

So whether you put you planned out the training sessions, you determine who needed to be in them, you determine what the outcomes of those training sessions needed to be, you determined, you know if there were different types of training sessions that needed to be done based on work roles, things like that. It's not necessarily always just delivering the training session, there's a lot of planning that goes into coming up with the right training as a training plan for the right people in your place, or your place of work. 

So make sure you highlight that if you maybe you delivered a workshop for seniors, senior citizens, on how to use the internet, how to use Facebook, how to use email, how to stay safe online, how to, you know, properly do your internet banking, that kind of thing. So you put together any sort of, you know, a workshop for your community, senior citizens, maybe you know, through your Hoa, something like that, make sure you highlight that. And again, it's not just the actual delivery of the training session, it also includes all the planning that goes into putting together that training session. 

And then also think about our few are the go-to person in your family for any tech-related questions. So the fact that people are coming to you and asking questions, shows that you are approachable,

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So let's talk about the great resignation in tech.

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https://www.youtube.com/embed/8j39RtE1AmA

this morning, I watched a video that was put on YouTube by CNBC. And it was, it was it was titled, why Millennials are leaving six figure tech jobs. And it was a pretty well done video explaining sort of, you know, this great resignation, and that there are 40% of people this year in 2021, are considering leaving their positions for something else. And this seems to be big news to people.

And as somebody who has been a hiring manager in education for a long time, I would argue that this has been going on for a very long time. And I think it's just been brought to the forefront now people are actually paying attention to this. And it's not just millennials, it's Gen X and baby boomers two, that have been looking for a little bit more meaning in their lives. And I really just honestly think that the pandemic has really brought this to the forefront.

Alright. And here's the reason why. So over the last, you know, 1516 years, I've done a lot of hiring, and I've done a lot of hiring of technology professionals. And they're people who are, you know, in the, in many of the positions in which I'm hiring for, is I'm hiring people to become technology instructors, and whether they're in it, software development, even things like some of the trades, you know, some of the some of the very technical highly technical professions. A

nd so when I'm when I'm working with somebody, when I'm interviewing somebody who they have no teaching experience, no teaching background, they did not, they're not teaching at like a community college. They haven't taught any, like online classes as an adjunct instructor or anything like that. They're really looking for that first break into teaching. And I'll ask them, I'll say, Well, what is it that has piqued your interest about teaching? Why is it that you want to teach and the the overwhelming response that I get now you have to remember that people are, you know, they're in a job interview, they're hoping that I'm going to give them a job. But you know, so the, they'll frame it in this way that they'll say things like that they want to give back, and that they want to help form the next generation of technology professionals.

But then when you start getting in to the, you know, the meat of what they're really saying, and in conversations, some of the other things, some of the other reasons come out, and oftentimes, it's that they're looking for a more stable schedule, they've got a family at home, they've got kids, they've got grandkids, they want to be around, they are completely over being on call, and, you know, being being at their employer's beck and call 20 473 65. Just because, you know, technology is, technology is running, you know, every day, all day, Christmas Day, New Year's Day, your kid's birthday, like it's running all the time, right.

And so, um, you know, they're, they're, they're really more interested in having a more of a work life balance.

Another thing that I saw a lot were consultants who were traveling, every you know, they get on an airplane, every Sunday night, they'd work on site, you know, Monday through Thursday, and then Thursday night or Friday morning, they're back on an airplane to come back home. And while the pay is very well, it pays very well and they love it. But after a certain amount of time in your life changes.

Again, you've got kids, you've got grandkids, things like that, things start to change. So they start looking for other opportunities that they can use their technology skills, but looking for a little bit more of a stable sch...

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https://www.youtube.com/embed/uTBgCP4mjJw

TRANSCRIPT:

How to teach it online without a degree.

So say you are interested in giving back and helping to develop the next generation of IT professionals, technology professionals, and you want to teach but you don't have a degree or you don't have a degree in it, or computer science or something like that. So most of the time, when a University College community college is looking for somebody to teach a particular course, oftentimes they're looking for somebody with a relevant degree. Generally, it'll be a graduate level degree, especially if you're teaching in a undergraduate bachelor's degree program.

And I did a previous video on you know, how you can, you know, set yourself up for getting online teaching positions, you know, you've got the degree, you've got the credentials, etc. But what happens when you don't have those credentials, what happens when, you know, maybe you are a very skilled individual, you're skilled network engineer, but you don't have a college degree. Or maybe you are currently working in cybersecurity, and you've got an English degree.

Alright. So there are some things that you can do. So first of all, some universities and colleges, community colleges, they can qualify you to teach a course based on your work experience. So if you think about how, you know there are certain maybe music musicians, famous musicians, famous artists, etc, that are able to teach at a university, and they may not necessarily have a degree, well, they're, they're being qualified based on their work experience. So there are some ways that you can still teach at a community college, or a university, that kind of thing.

But you can teach, you might want to look into teaching for IT Training companies, they fall outside of some of the accreditation requirements that you know, that institutes of higher education fall under. So if you look for your corporate training organizations, it training organizations, people that go out and do certification trainings, people that go out to do your trainings at at companies on site training, and even online training as well. So you can look for sort of that corporate training model that is looking to you where they were a company will come and hire you to teach their staff. So the other option that I really highly recommend is to build your own courses.

So just because you don't have the right credentials, to be able to teach in some other areas, or maybe you do have the right credentials to teach in some other areas, I firmly believe that you should develop your own courses, create a, you know, create a business around this, and I've spoken about this in previous videos is that to treat online teaching to treat your online teaching endeavor as a career, and there's going to be a lot of different ways that you're going to earn revenue in this in this business, or I said, treat his crew treated as your business, right. But there's going to be a lot of different ways that you're going to generate revenue out of this.

And so one of the ways you're going to do that is to build your own courses and sell them yourself. And you can do that in a couple of different ways. There are online learning marketplaces where people can go, they can develop their courses, and they can, you know, sell them there. So a site like Udemy is a really good example of that. A lot of times that certain topics are oversaturated.

And, you know, there's,

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Advice from a former University Dean and Higher Education Vice President on How to put Together a Resume or CV for Your First Online Teaching Job in IT or Cybersecurity

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Schedule some time with Heather to review your resume for teaching IT/InfoSec/Software Development  online teaching https://www.heathermonthie.com/work-with-me/

How to create your resume for your first online teaching position teaching it information security or any other technology related courses. 

https://www.youtube.com/embed/pxTdqA5NPF4

So in this video, I'm going to share with you some steps that you can take to put together a effective resume or CV for your first online teaching position. 

The first thing I always tell people to do is to really hone in on what it is that you're going to teach, what is it that you are a specialist at? What is it that you could walk into a class today, and teach the class without a whole lot of prep time? The reason I say that is because oftentimes, especially when you're brand new to teaching, you know, you look back at your own career and say, well, I've done this, I've done this, I've done this, you've done a lot of things, you've had a long and lengthy career. And now you're ready to give back and start helping to develop the next generation of IT professionals and infosec professionals, right. 

But in order for you to be able to teach some of those things, you're probably going to need a lot of prep time just because maybe it's been five years, maybe it's been 10 years since you've done some of these things. And so you got to kind of get it back into the forefront of your mind, right. So if you sit down and think about what are the things that I could sit down and I could teach a class on right now today, without a whole lot of prep time, just kind of read over the materials, look at the syllabus to see what we're teaching and in what order that kind of thing that really focus their focus there so that you don't burn yourself out. 

If you if you start teaching a course that you have to do a lot of prep time for for your first couple, you know, your first time teaching or your first couple of courses that you've taught, it's gonna burn you out. And that's the last thing we want to have happen is heavy, heavy burnout on teaching. So think about what it is that you are going to specialize in that you can really just walk into a class today and teach that particular class, okay. So make sure you highlight that on your resume. 

Your credentials really, really do matter when you are when you're trying to get into an institute of education that has accreditation requirements around it. So we're talking community colleges, vocational schools, universities, colleges, etc. So if there's any sort of accreditation around the program, there's going to be some credentialing requirements that the people who are teaching need to have. 

So for example, if you're teaching in a vocational program, and the are you're teaching a certification, so if you're teaching the security plus certification, you should probably have the security plus certification yourself. If you are teaching at a community college level, generally, you need a bachelor's degree in the field in which you want to teach. And then if you want to teach at the university level at the undergraduate level, you need to generally need a master's degree in the field in which you want to teach. 

Now what happens if you don't have a degree in the field on what you want to teach. There's a lot of people working in the technology profession, that you know, they've got degrees in history got degrees in English got degrees in business,

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https://www.youtube.com/embed/54gLVzTF8SA

TRANSCRIPT:

The best investment that I ever made, as I was progressing in my career as an IT, tech, technology, educator, administrator, etc, the best investment that I ever made was listening to, and reading business based podcasts, books, audio books, all that kind of anything related to business. And so it's always a difficult conversation when you start talking about education and business in the same context.

Because, you know, people don't necessarily want to think about education as a business. But for me, it was really learning how to run my career, like it was a business, and really learning how to promote and market myself how to package up my skills in a way that was necessary for employers, as I've done some consulting work with, with educational institutions, and companies that maybe they run a training program, really just showcasing, you know, my skills and my abilities in a way that really makes sense for them.

And so when I listened to all these different books, audio, I had, I had a pretty long commute for a little while and listened to a lot of different audio books, podcasts and and then purchase books went to the library had it I have an Amazon Kindle, or Kindle unlimited subscription, really just short of shifting that mindset from one of I am looking for opportunities to teach and to become an educator, really shifting to one of I'm going to create those opportunities and create those opportunities for myself and create them for other people as well. And that was a huge shift for me. And I really think it helps helped my career and helped me build out myself as a technology educator.

I remember one time I was at a networking event at you know, and it was for cybersecurity professionals. And I was talking to a group of people and somebody had asked me what, you know, what kind of degrees Do you have to get to be able to, you know, teach and to work in administration, that kind of thing. And I said, Well, I have a, I have a bachelor's degree in computer science, I have a master's degree in education, and I have a PhD in information technology, and I was able to merge all those three things together to create, you know, some of the opportunities that I've been, been afforded the wonderful opportunity to do some of these things. And so the guy commented, he's like, he's like, I just never really thought of that as like a career path. And I said, well, somebody's got to teach people how to do the things that you need to do out in industry. So, you know, it was really just like a way of just learning how to market myself and package up the skills that I have to be able to share them with whoever might need them.

So I again, I really just, you know, treat my career like I'm running a business, as opposed to being assigned particular tasks from, from from an from an educational institution. So and as you are progressing, and you are becoming an IT, an online, it instructor, you're either working for a university or working for a college, or you're building some of these courses out on your own, you want to you want to approach things that way, as a hiring manager, I could tell the difference between the people who were like, they're taking charge of this, they really enjoy doing this, this is something that they're taking charge of. So treat your career like you're running a business. I quickly figured out, like I said, if there's if there's not the opportunity that I wanted, I went and created it.

And one of my first adventures in online education was running a training program for teachers and how to manage their online presence and how t...

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You may be interested in my course answering your most frequently asked questions about developing your own online course.

Inside Higher Ed: https://careers.insidehighered.com/Higher Ed Jobs: https://www.higheredjobs.com/faculty/The Chronicle of Higher Ed https://jobs.chronicle.com/

What are some opportunities to teach online for IT professionals? - Becoming an IT / InfoSec / Technology Educator

https://www.youtube.com/embed/VDcx6VZzWmE

TRANSCRIPT:

Hello there, and welcome back to the cyber coffee talk podcast. I'm Heather Monthie, your host for this podcast. So today's episode is the second part of the series that I am doing on how to become an information security it technology educator. I spent many years in education answered a lot of questions over the years. So here I am answering them for you here on the podcast, my YouTube channel, my blog, etc. So in today's episode, we're going to talk a little bit about what are the online teaching opportunities for it and information security professionals enjoy. So what are some opportunities for it and information security professionals to teach online.

So in this video, I'm going to share with you a couple of different ways that if you're interested in learning how you can become an online it instructor or professor, I'm gonna give you a couple different ways that you can start taking some steps today. So the first thing I always think that you should do, if you are interested in becoming an online instructor is really sit down and think about what it is that you really know how to do, and you know how to do well.

So you have to remember that if you're going to go teach in an undergraduate program, you're going to go teach in a vocational program, you're teaching students who have never done some of these things before. So you need to know how to do it well and be able to answer a lot of different types of questions.

Sometimes as you progress up in your career, you start to forget some of those things that you used to have to do when you were you know, sort of a newbie in your profession. So if you are a software developer, and you're leading your technical teams, and you're you're you're, you're doing a lot of project management, that kind of stuff, it might have been a while since you've done some very basic programming concepts.

So you want to sit down and really think about what it is that you can teach. And you can teach it really well right now if you could sit down and talk about it for an hour to two hours just off the top of your head. And the reason I say this is because oftentimes when people are new to teaching it, people are new to teaching, you know, data science professionals, etc, are new to teaching, you're very smart, you're very intelligent person and you want to come across as being smart, intelligent, you want to be able to answer all your students questions.

And so what ends up happening is, as I see people over preparing, they spend way too much time prepping for the course, for a one hour lecture or 45 minute lecture, they might spend five or six hours preparing for it for you know, an hour and a half class period, they're spending you upwards of 10 hours preparing for it. And you shouldn't have to do that, especially if it's your first time teaching, it will burn you out.

So you want to make sure that you really just sit down think about what is it that I know that I can teach walking in day one, no problems, not a lot of prep time is going to be necessary. So think about that first, and then just be very clear, it is what the what you want to teach, you know, no one can teach everything. Sure you can,

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https://www.youtube.com/embed/HDjJZkRwsus

TRANSCRIPT:

Hello there, and welcome back to the cyber coffee talk Podcast. I am Heather Monthie, your host for this podcast, I am going to do something a little bit different this month with the podcast, I hope you enjoy it. What I'm going to do is I'm doing some short videos, live videos on Facebook and YouTube. And I will eventually be posting them on LinkedIn as well. But what I'm going to do is share with you some of my experiences, my advice and my thoughts on my experience as an information security it software engineering instructor, and the career path that I've had over the last 20 years or so. And the hopes that I can share with you, those of you who are interested in becoming an educator, so you work in the IT field, you work in information security, you're a software developer, maybe you work in data science, or you know, some other highly technical field and you listen to this podcast, I want to share with you some thoughts I have and advice that you know, you can take it or leave it, it's up to you on how to become an educator. And so there are several people who have, you know, I've done a lot of hiring over the years, I've seen things that have been done, right. And I've seen things that have been done wrong. And you know, I've given a lot of advice to people over the years as a teacher trainer. So you know, many of you know, I worked in education for a very long time, I was a teacher and then realized I had a larger impact as a teacher trainer. And so I wanted to answer some of the most frequently asked questions and share some stories, advice, tips, etc. So you'll be seeing over the next month or so some shorter episodes, more frequent episodes, where I am taking the audio from some of the videos. And we'll be sharing them here with you on the podcast. So I do talk about a technology teacher toolkit in this, in this video, the audio of this video. So I will put the link to that in the show notes. And that will be in the link, or I'm sorry, will be in the show notes for all of the episodes that come beyond this. So enjoy. Have a listen, talk to you soon.

Hello, everybody. Welcome. I am Heather Monthie. And I am going to start doing some quick short videos to share with you some of my experiences about becoming a it information security technology educator and my transition that I made from becoming a technologist to becoming a technology educator. Over the years I have worked in education at all different levels. And I get a lot of questions from people about how to make that transition. So I wanted to make this video series to to share with you some of my experiences and some of my thoughts and some things that you can do. If you are currently working in the IT technology field, you are interested in helping to give back and develop the next generation of technology professionals, whether you want to do it full time or part time or on your own, etc. So I wanted to just share with you today a little bit about my story, and how I got into becoming a technology educator. And so my first foray into teaching was back as a flight instructor. I always sort of knew as a child that I really enjoyed teaching, I liked working with people helping them achieve their goals. And so I always just kind of felt like I work in education in some capacity. And so I became a flight instructor. And I really found that I enjoyed teaching. That airline pilot career path didn't work out for me, it just didn't happen. That's a whole nother story.

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This episode is a replay of a live podcast I was on where 2 other women and myself shared our experiences and stories about being a woman in tech. This episode originally aired in June on the Arizona Technology Council's Tech Cast. I am sharing with you the full episode here with full permission to do so. Enjoy!

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Manny Felix, Founder & CEO - AZ Cyber InitiativeLinkedIn:  https://www.linkedin.com/in/manuel-felix-0468a1bb/Website: https://azcyber.org/Make a donation today! https://azcyber.org/donate/ AZ Cyber Initiative Social Media Links:Linkedin: https://www.linkedin.com/company/az-cyber-initiative/Instagram: https://www.instagram.com/azcyberinitiative/Twitter: https://twitter.com/az_cyberFacebook: https://www.facebook.com/AZCyberInitiative/Beginner’s Guide to Developing a High School Cybersecurity Program https://www.heathermonthie.com/shop/

In this episode, Manny and I discuss:

How he got into cybersecurity without a cybersecurity-related degree or a technical backgroundThe AZ Cyber Initiative and it's goals to encourage more high school and community college students to consider a career in cybersecurity. How Manny came up with the idea to form a non-profit to support his vision and some advice for other people who may be considering starting up a non-profit in their area.The future of the AZ Cyber Initiative and how you can get involved even if you're not in AZ.

Heather Monthie 0:01Welcome to the cyber coffee talk podcast with me Dr. Heather Monthie. I help break down important topics in information security for you, the business leader, information security leader, education leader, or protective mom or dad to help you make informed decisions to protect your business, your assets, and most importantly, your family. Regardless of your industry, cybersecurity is one of the most important issues facing us today. Let's work together to make cyberspace a safer place. Today's episode is with Manny Felix, who is the founder and CEO of the Arizona cyber initiative, a new nonprofit here in Arizona that is dedicated to helping high school students explore cybersecurity careers. Manny found me on LinkedIn. And we've just started chatting about what he was doing and what he was doing with the nonprofit. And I ended up becoming a board member of the Arizona cyber initiative and very passionate about the things that he's doing with this nonprofit. So I wanted him to come on the podcast and share it with you. So we're gonna just get right into today's episode. Let's go meet Maddie. This is our second episode where we have a guest on the podcast. I'm really excited about this. Today's guest is Manny Felix, he is the founder and CEO of the AZ cyber initiative. I'm going to let him tell you all about the initiative, all about himself, all that kind of stuff in the episode, so I'm not even going to go over it. Let's just jump right in. So Manny, thank you for coming on the podcast today.

Manny Felix 1:40No, thank you, Heather. I really appreciate it. I'm very excited to be here.

Heather Monthie 1:44So why don't you tell our listeners just a little bit about what your background is, and then how you got interested in cybersecurity?

Manny Felix 1:51Sure, I always enjoy answering this question. And I think it's mainly because I don't have a very traditional path to how I got into cybersecurity. I like to sometimes say that was a little bit of luck and a little bit of just coincidence being at the certain place at a certain time. But then again, I think a lot of us grew up in a in a generation or in a time where we didn't grow up thinking oh, we're going to be cybersecurity professionals or even IT professionals. So, you know, I think I kind of find myself falling into that into that category as well. A couple of months before I graduated from the University of Arizona, I majored in, I was majoring in political science and Spanish legal translation interpretation. I had goals and aspirations since I was in middle school to go to law school and, you know, be an immigration lawyer. Since I, I wasn't born in the US, but I grew up in Mexico, I kind of wanted to find a profession that combined both cultures and both nationalities and find ways of giving back to the community where you know, where I grew up for so long.

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Read full article that I discuss in this video here

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About the T in STEM is back. I took June off from the podcast to focus more on getting the book done! We'll it's here and in this episode, I share with you what you'll find in the book, where you can buy it, and how to get a discount on the book when you purchase from my site.

About the T in STEM was named to the list of top Education IT influencers. You can check out the full list here. Lots of other great podcasts listed here worth checking out!Getting ready to head out to the CSTA conference this week where I will be presenting on our Cyber Center of Excellence and sharing a bit more about my book. Can’t make it? Here’s the list of resources I will be going over in the presentation. Now let’s go over the contents of my new book the Beginner’s Guide to Developing a High School Cybersecurity program. Listen to the podcast for your 25% off discount code when you purchase directly from STEM Geek Boutique

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In this episode, I describe a the free guide I have available for you on this site sharing a ton of High School Cybersecurity Education Websites and Resources.

You can download the guide here or below.

Join us in the Raising Digital Pioneers Facebook group

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• About the T in STEM Podcast was named one of the top 15 STEM podcasts by Feedspot! You can see the entire list of the top STEM podcasts here.
• Will be speaking at the CSTA conference in Phoenix in July about teaching Cybersecurity in High School grades.
• Two new Facebook groups:
  • Drones in STEM Education
  • About The T in STEM Education Facebook group for the podcast to carry on the conversation

The technology that students are using today, will be the oldest technology they ever use.

What do K-12 Students Need to Learn About Artificial Intelligence?

Girl Scouts Add 30 new badges in robotics, science, and engineering

Article by EdWeek Market Brief

AI4K12.org

AI4K12 on my GitHub

Trend #3 AI Driven Development in Education

1956 Dartmouth Conference defining AI

Challenges and Opportunities of AI in Education

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Hi everyone! In this episode of the podcast, I share with you these couple of research articles that discuss the cognitive benefits of interacting with nature, how unplugging from technology and getting back into nature can really help "reset" us.

Links to articles in this podcast episode:

Berman, M. G., Jonides, J., & Kaplan, S. (2008). The cognitive benefits of interacting with nature. Psychological science, 19(12), 1207-1212.

Atchley, R. A., Strayer, D. L., & Atchley, P. (2012). Creativity in the wild: Improving creative reasoning through immersion in natural settings. PloS one, 7(12), e51474.

Uhls, Y. T., Michikyan, M., Morris, J., Garcia, D., Small, G. W., Zgourou, E., & Greenfield, P. M. (2014). Five days at outdoor education camp without screens improves preteen skills with nonverbal emotion cues. Computers in Human Behavior, 39, 387-392.

Texas Tech Basketball Coach Bans Smart Phones. Now The Team is in the Final Four.

Credits:

Podcast intro and outro music Late Night Tales by Lee Rosevere is licensed under a Attribution License.

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In this episode, I talk about the recent social media posts about Silicon Valley execs limiting the amount of technology their children use, I review a couple studies that show that tech isn't so bad for kids, and I also share with you the Wait Until 8th movement to encourage families to wait until at least 8th grade for your first smartphone.

Links to resources in this episode:

Wait Until 8th

Wait Until 8th on Pinterest

New York Times: Steve Jobs Was a Low-Tech Parent

Smartphones are bad for some adolescents, not all

Predicting Depression via Social Media

Credits:

Podcast intro and outro music Late Night Tales by Lee Rosevere is licensed under a Attribution License.

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Research review: Technology in US schools: Are we preparing our kids for the jobs of tomorrow? (PWC, 2018)

Are we preparing our kids for the jobs of tomorrow? - Review of study recently completed by PWC

A recent study completed by PWC showed a gap between the digital skills business leaders need to build a future workforce and educators abilities to sufficiently prepare students to meet those demands. In this podcast episode, I break the study down, offer some of my own insight, and share some practical steps to take to help advance technology education

Background of study:

This has an impact on workforce preparedness and the US economy. By 2020, 77% of all jobs will require some sort of technology skill (that’s only a year away).  There will be 1 million more computing jobs than there are workers to fill the need.

Study:

Surveyed 2,000 K-12 teachers in Spring 2018 in various schools, experience levels, and grade levels. Purpose is to explore strategies to help teachers develop student technology and career-readiness skills.

Results

Six Trends were observed in the results: Most K-12 teachers are not comfortable teaching higher order technology skills, such as data analytics, programming, web design, robotics 10% felt comfortable, grade level, school affluence, teacher experience level had no impact on results Teachers were most comfortable teaching web design and robotics Teachers were least comfortable teaching app design/creation, CAD, and computer programming High schools are offering technology-related courses, but only 35% of teachers report offering web design / app building courses 20% say their school offers data analytics Course topics are Computer Fundamentals Graphic design CAD Web design Robotics Computer Programming App design/creation Data Analytics Students don’t spend a lot of time actively practicing the skills needed for job readiness 60% of technology use is passive (videos, visiting websites) 32% of technology use is active (coding, creating videos, performing data analysis) Teachers want more support from their districts 79% would like more professional development on technology related topics 81% would like more release time to attend professional development 81% would like more funds to attend professional development 81% would like more curriculum plans and course materials Technology access in schools is on the rise, lack of access at home makes it challenging for teachers to integrate technology into the classroom 36% report their school is a 1:1 device school 48% say that some students don’t have access to devices 54% of teachers say students don’t have access to the internet at home Students in underserved schools are more likely to lack access to technology at home 64% of teachers at underserved schools state that do not have access to devices at home 69% report that students don’t have access to the internet at home About 1/3 of teachers at affluent schools report students don’t have access to devices at home or the internet

Discussion:

Need to bridge gap between the need for teaching higher level technology skills and teacher’s confidence to do so Advocate for support and training Balance consuming technology and creating technology to provide students with the skills needed to be career-ready

References

PWC (2018). Technology in US schools: Are we preparing our kids for thejobs of tomorrow? Retrieved fromhttps://www.pwc.com/us/en/about-us/corporate-responsibility/library/preparing-students-for-technology-jobs.html

How to get started?

If you're looking to start teaching some of these higher order technology skills, take a look at my free coding for kids ebook. I provide various coding resources at the different K-12 grades.  It's free, and you can get it by downloading it below!

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Gartner's report on technology trends is here. What does it mean for the classroom?

Emerging technology trends in education: Gartner's Top 10 Strategic Technology Trends list is here again this year. There are a few repeats from the 2018 list and a few newcomers to the list. Some of these may just turn out to be fads, but some could have a lasting impact on education over the next 30 years. I decided this year to take Gartner's technology trends for 2019 and apply them in the context of education and the classroom and how these technologies could potentially change how we reach students in the classroom every day.

In the podcast, I discuss the things I found on how each of these technologies could have an impact on education. In the show notes, I am listing the notes I took from my research, links to articles I found, and also a list of citations of various website articles and research publications I found helpful.

Gartner's Technology Hype Cycle

1. TREND: Autonomous Things

Definition: Gartner defines autonomous things in five different types:

vehiclesroboticsdronesappliancesagents

These five types all exist across four different environments:

sealandairdigital

Impact on education: Drones are a fantastic way to teach all areas of STEM. Just a simple google search for “Drones in Education” brings up a ton of different resources for teachers to bring drones into the classroom. I’ve been patiently waiting for the price of drones to come down so that there’s equitable access to this wonderful way to teach kids about coding, robotics, aerodynamics, physics, the four forces of flight (lift, weight, thrust, drag). The price is slowly coming down, but we still have a ways to go for schools to be able to supply entire classrooms with drones.

Skills needed:

Indeed put together this report on the companies, locations, and skills needed for jobs in autonomous vehicles. 

Top 10 skills for autonomous vehicles jobs

Wired has good article on the past, present, and future of autonomous vehicles.

1. TREND: Augmented Analytics

Definition:  The term Augmented Analytics was first introduced on Gartner’s 2017 report as a method to automate insights into data using machine learning and natural-language generation. This article does a great job explaining what this actually means. Analytics by itself is useless in a business. There needs to be some insight, supplemented with additional data to find reasons for changes in the data, and actionable insights need to be created. Without these, all the data in the world is useless.

Impact on education:  Learning analytics - Teachers, administrators, and other educational leaders will have access to more and more data to make informed decisions, which can have a  massive impact on individual student performance as well as school performance to help close achievement gaps. Data analytics is already present in finance, medicine, science, and business. Use of data analytics or learning analytics in education has grown in recent years due to an increase in the amount of data and advances in computing (Baker, 2014). Bringing learning analytics to education has the potential to have a dramatic effect on outcomes.

3.TREND: AI-Driven Development

Definition: John McCarthy has long been credited for coining the term “artificial intelligence” at the 1956 Dartmouth Conference   as the study and design of intelligent agents, where the agent observes its environment and takes appropriate actions to maximize success (Moore, 2006).

Impact on education:  How AI can be used to achieve learning outcomes through the foundations of teaching and learning, understand the options to realize the benefits to support teaching and learning, there are unanswered questions, such as the acceptable use of the data that AI collects (MagicBox, 2018)

There are still some obstacles to bringing AI into education, such as cost and computing power.

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Do technology teaching tools have an effect on the gender gap in learning to code, interest in math, and computational thinking? In this episode, I review a recent research study that compared a Frozen-themed programming platform, Minecraft, and Angry Birds and its effect on student interest in learning to code.

Links:

Programming teaching tools and the gender gap in the Information Technology field

Girls Who Code

Black Girls Code

Cracking the Girl Code

Download your free Coding for Kids: Your Free Guide to Websites that Teach Kids Computer Programming ebook below or click here!

Credits:

Podcast intro and outro music Late Night Tales by Lee Rosevere is licensed under a Attribution License.

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In this episode of the podcast, I share with you a recent PSA the FBI has issued advising schools, parents, and EdTech companies on the issues with collecting student data, privacy, and how data can be used against students and their families.

FBI PSA from the Internet Crime Complaint Center (IC3) | Education Technologies: Data Collection and Unsecured Systems Could Pose Risks to Students

Recommendations from the FBI: * Research and learn more about existing student and child privacy protections of the Family Educational Rights and Privacy Act (FERPA), the Protection of Pupil Rights Amendment (PPRA), the Children’s Online Privacy Protection Act (COPPA), and state laws as they apply to EdTech services. + Family Educational Rights and Privacy Act (FERPA) + Children’s Online Privacy Protection Rule (“COPPA”) | Federal Trade Commission + Protection of Pupil Rights Amendment (PPRA) * Discuss with your local school district about what technologies your local schools are using in the classroom and to manage student data, such as medical records, and behavioral and disciplinary data. * Research various parent coalitions and information-sharing organizations, many of which are available online. This is a great place to look for support and additional resources. * Research and learn more about school related cyber breaches that have already occured, which can help families understand some of the vulnerabilities. * Monitor your child’s credit for identity theft or any fraudulent use of your child’s identity * Conduct regular searches on the Internet for your child’s name and other information to determine any exposure or inappropriate use on the Internet. I suggest everyone have a Google Alert set up to monitor their own names as well as the names of their family members.

I hope that this information has been helpful for you. Please let me know what your questions are. I get most of my podcast topics from the questions you ask me, so please feel free to reach out on your favorite social platform! I am most active on Facebook, Twitter, LinkedIn, and Instagram. You can get my links here!

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This article was published just this last week and I think it’s probably something a lot of parents, school teachers, administrators, IT support staff, and leadership might think about but it doesn’t get a lot of attention until it becomes an issue. When 12-Year-Olds Can Breach School IT Systems, Who’s Responsible? discusses the realities that school staff and families face today.

What happens when a 12 year old is able to hack into a school IT system? Who is responsible? What should be done? What can we do to try to redirect this curious behavior? In this episode of the podcast, I talk a bit about my thoughts on this issue. I don’t think there’s a one-sized fits all answer here. Developmentally, young children have difficulty understanding abstract concepts. The internet, data, and technology is just that… abstract. While your child can hold a phone in his or her hand or can login to a computer, what happens behind the scenes in technology can be a mystery to children… and even adults too. This makes it difficult to understand what makes a poor choice and even the consequences around his or her actions.

Full disclaimer: I am not a lawyer nor a developmental psychologist. I am a trained educator and technologist sharing my perspective on this growing issue.

What are some situations you’ve encountered? Are you a parent with a curious child? Are you a teacher who’s experienced something similar? I’d love to learn more about some of the issues you face and continue the conversation about this growing topic.

Help support the podcast. Visit Fit Geek Boutique for your favorite STEM-inspired activewear!

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Welcome to episode 4 of the podcast, where I talk about using your right brain vs your left brain, and STEM vs STEAM!

Please note that when I recorded the podcast, I didn’t have a great name just yet.

In this episode, I share a bit about what the term STEM is & why it’s been the center of attention in US schools for a while now. I also share some information about why integrating the arts into STEM has helped foster innovation and creativity by looking at things from a different perspective.

If you’re interested in addressing education policy, curriculum choices in schools, workforce development, national security, or immigration policy, STEM education and careers plays a large role in each of these areas. In order to have more influence in these areas, having a solid understanding of STEM, STEAM (Science, Technology, Engineering, Arts, & Math) will help you lead, influence change, and make informed decisions.

Here’s the STEM vs. STEAM Infographic I reference in this episode. Click on the image to download a PDF version.

University of Florida STEM vs STEAM infographic.

Credits:

Podcast intro and outro music Late Night Tales by Lee Rosevere is licensed under a Attribution License.

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One thing I hear A TON is, “I didn’t grow up with technology! I will never be tech savvy.”

Eeeeek! Have you heard about Carol Dweck and her research on Fixed and Growth Mindsets as it relates to our views on our own intelligence?

While it seems like the kids in your life know a ton more than you, it’s really just that they never told themselves they couldn’t do it. In this episode of my podcast, I share with you a few stories about learning technology, some of the research behind how we view ourselves and our own intelligence, and some strategies you can use to help change the way you think about your ability to learn technology.

This episode is also great for those of you who are teaching technology to other people, whether you’re a K-12 technology teacher, you volunteer at the library to teach older people how to use Google or email, or you work in higher ed. You can identify some mindset patterns that might be holding some of your students back!

Most people fall in one of 2 categories on beliefs of intelligence” * view it as static (fixed mindset) * view it as malleable or can be shaped or changed (growth mindset)

Fixed Mindset * you are born with a certain amount of intelligence and there’s very little you can do to change it * helpless response to obstacles and challenges

Growth Mindset * with hard work and persistence, one’s intelligence can increase

Achievement goals are different based on which group you fall into: Fixed beliefs: * Performance goals by choosing tasks that are not that difficult * primary objective is to demonstrate their ability

Growth beliefs: * seek out challenges * adopt learning goals without fear of making mistakes * attribute failure to a lack of effort rather than a lack of intelligence

Mindset in CS education (Murphy, L., & Thomas, L. 2008, June). * When learning technology, why do some people work through obstacles, take errors or bugs in stride and others become quickly frustrated and give up right away? * Idea that you can change your view on intelligence, at least temporarily through a “continued and compelling message”

Negative feedback * When learning technology, you continually get negative feedback. * Cryptic Error messages * Unfamiliar tools and environment

Novices at learning technology * “Stoppers” – abandon all hope of ever solving the problem on their own (Perkins, et al 1986) + Fear the computer + have doubt in their abilities + threat to self-esteem and your standing with peers and the teacher * “Movers” – take steps to figure out the problem * “Extreme movers” – take so many impulsive steps that it’s ineffective and is their way of disengaging from the problem

• Risk avoidance and strategy abandonment is associated with fixed mindset
• Interventions are then needed to encourage you to a growth mindset
• Idea is to get to to a happy medium as a “mover”

Implications for teachers of technology (Yorke & Knight, 2004) 1. Appreciate the significance of ones views on intelligence 2. Be able to figure out if a student has fixed or growth mindset 3. Have strategies to help encourage those who have a fixed mindset towards a growth mindset

So what are these strategies? (Murphy, L., & Thomas, L. 2008, June) * Psychologist Lev Vygostsky theorized that learning is most effective when tasks are slightly above the students ability and what they can accomplish on their own but can be achieved with scaffolding. Students learn best when pushed into their Zone of Proximal Development (or one step beyond your comfort zone) + targeted help and guidance from a peer or instructor * Acknowledge when work might be too easy and push yourself to try something that might be more difficult so you can learn something new. * It’s OK to make mistakes, get confused, feel like you don’t know anything. Just know you will eventually learn some useful things. * Acknowledge your effort when working on things you might realize are too far outside of your current abilities. Know that you do have the ability to gain the skills to get to that point.

Notes:

Here is the link to the article that has the diagram I walk you through in this episode.

This episode is sponsored by Fit Geek Boutique, your favorite source for STEM-themed leggings and other activewear! (This is my personal store!)

Credits:

Podcast intro and outro music Late Night Tales by Lee Rosevere is licensed under a Attribution License.

Sources: C. S. Dweck. Self-Theories: Their role in motivation, personality and development. Taylor & Francis, 1999. D. N. Perkins, C. Hancock, R. Hobbs, F. Martin, and R. Simmons. Conditions of Learning in Novice Programmers. In E. Soloway and J. C. Spohrer, editors, Studying the Novice Programmer, pages 261–279. Lawrence Erlbaum Associates, 1986. Murphy, L., & Thomas, L. (2008, June). Dangers of a fixed mindset: implications of self-theories research for computer science education. In ACM SIGCSE Bulletin (Vol. 40, No. 3, pp. 271-275). ACM. M. Yorke and P. Knight. Self-theories: some implications for teaching and learning in higher education. Studies on Higher Ed., 29(1):25–37, 2004.