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.
Small Moves, Big Results: The Power of Consistent, Intentional Action [Healthy Mindset Reset]
OPERATION FIT AF
18 minutes 14 seconds
6 months ago
Small Moves, Big Results: The Power of Consistent, Intentional Action [Healthy Mindset Reset]
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 Resources
Have 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/JyXZ5RLqXD0
Momentum Lives in the Micro-Movements
The 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 Saucha
In 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 mat
Drinking water before your coffee
Cleaning one drawer in the kitchen
Putting your phone away during meals
Taking 3 deep breaths before you dive into your day
These tiny rituals are powerful.
Start with the Body: The Annamaya Kosha
According 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 meetings
A walk around the block after dinner
Choosing a nourishing meal over fast food
Going to bed 30 minutes earlier
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.
