Podcast: Play in new window | Download
Subscribe: Apple Podcasts | Spotify | Amazon Music | Pandora | iHeartRadio | Email | Youtube Music | RSS | More
Harnessing Intentional Movement for Energy and Purpose
In 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 Podcast
00:21 Monthly Themes and Yoga Principles
00:58 Move with Intention
01:36 Mindless Action vs. Intentional Movement
03:13 Conserving Energy and Avoiding Burnout
05:38 Letting Go and Embracing Truthfulness
11:18 Creating Non-Negotiables and Reset Rituals
12:14 Conclusion and Free Resources
In 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 Motion
You 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 Move
Sometimes, 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 outgrown
- Responsibilities we never chose
- Habits that once helped but now hold us back
That’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 Leaks
You’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. You need a reset ritual.
Try This:
- 5 minutes of breathwork
- A walk outside without your phone
- Gentle stretching or yoga to start the day
- A quiet cup of coffee or tea before the chaos hits
Small moments. Big difference.
“Plug the leaks before you pour yourself into the world.”
Lead Yourself First
Want a strong body and a strong mind? Start by leading yourself.
Santosha, or contentment, reminds us we don’t have to operate from panic or scarcity. You don’t need to earn your rest, you need to practice alignment.
That means building structure, boundaries, and consistent follow-through that aligns with your values, not someone else’s timeline.
Set Non-Negotiables:
- Your reset ritual
- One aligned decision each day
- Clear boundaries around your time and energy
It doesn’t have to be complicated. Just consistent.
Your Call to Action
If you’re ready to stop the scatter and start moving with purpose, try this:
- Let go of one thing that’s no longer serving you.
- Replace it with one aligned action that supports who you’re becoming.
- Recommit to a daily ritual that restores your energy.
And if you need support, head to heathermonthie.com/free , I’ve got a library of resources including:
- A macro & meal planning guide
- A yoga kickstart kit
- Mindset downloads
- Free videos on fitness, nutrition, and more
Final Thought
Strength is built through consistent effort over time.
And every small step you take adds up to a strong life.
You don’t have to do it all at once.
Just one intentional move at a time.
