Operation FIT AF is the no-BS podcast for the over 40 crowd who wants to get strong, flexible, lean, and confident again—without starving, suffering, or pretending their joints don’t make that noise. Hosted by Heather Monthie, founder of Operation FIT AF™, this show breaks down what actually works for the 40+ body: strength, mobility, metabolism, mindset, and real-life consistency. If you’ve been feeling stiff, tired, squishy, unmotivated, or betrayed by your own hormones… you’re in the right place. Expect real talk and just enough Get Your Sh*t Together energy to help you stay consistent without hating your life. Strong AF. Flexible AF. FIT AF. Hit follow and let’s get after it.
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Operation FIT AF is the no-BS podcast for the over 40 crowd who wants to get strong, flexible, lean, and confident again—without starving, suffering, or pretending their joints don’t make that noise. Hosted by Heather Monthie, founder of Operation FIT AF™, this show breaks down what actually works for the 40+ body: strength, mobility, metabolism, mindset, and real-life consistency. If you’ve been feeling stiff, tired, squishy, unmotivated, or betrayed by your own hormones… you’re in the right place. Expect real talk and just enough Get Your Sh*t Together energy to help you stay consistent without hating your life. Strong AF. Flexible AF. FIT AF. Hit follow and let’s get after it.
How to Get in Shape Over 40 When You Feel Off Track
OPERATION FIT AF
6 minutes 39 seconds
7 months ago
How to Get in Shape Over 40 When You Feel Off Track
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 Different
Let’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/3ZRCYSaNIyA
What 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 food
You cut out carbs, sugar, and fun
You think this time, it’s all or nothing
But 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 Start
Instead 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 week
Sit in silence for 10 minutes and breathe
Add vegetables to your dinner tonight
You 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 Noise
Fitness 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 Perfection
This 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.
OPERATION FIT AF
Operation FIT AF is the no-BS podcast for the over 40 crowd who wants to get strong, flexible, lean, and confident again—without starving, suffering, or pretending their joints don’t make that noise. Hosted by Heather Monthie, founder of Operation FIT AF™, this show breaks down what actually works for the 40+ body: strength, mobility, metabolism, mindset, and real-life consistency. If you’ve been feeling stiff, tired, squishy, unmotivated, or betrayed by your own hormones… you’re in the right place. Expect real talk and just enough Get Your Sh*t Together energy to help you stay consistent without hating your life. Strong AF. Flexible AF. FIT AF. Hit follow and let’s get after it.
