We had the good fortune of connecting with Lia Montelongo and we’ve shared our conversation below.

Hi Lia, what habits do you feel play an important role in your life?
Consistency is the cornerstone of everything I do. I’ve built a lifestyle around showing up—whether it’s for a 6am class, a training session, or a business goal. I don’t rely on motivation; I rely on habits that keep me moving forward even on the hard days.

Structure is another key to my success. I plan intentionally—my workouts, my meals, my finances, and my work schedule. Having a clear roadmap helps me stay grounded, focused, and resilient. I’ve found that when I create systems, I create space for progress.

Equally important is my commitment to self-awareness. Over the years, I’ve developed strong body-mind habits that support my nervous system and overall well-being. Regular practices like sauna sessions, rebounding, dry brushing, and massage aren’t luxuries—they’re part of how I stay balanced, energized, and aligned.

I also make a habit of refining rather than coasting. I’m always evolving—whether it’s fine-tuning my training, adjusting my business model, or learning something new. I don’t believe in perfection, but I do believe in momentum.

Another habit that’s served me well is leading from within. I listen to my creative impulses and stay connected to what lights me up—whether that’s writing, designing an experience, or building community. Passion is a habit too, if you protect it.

And finally, I take ownership. I’ve learned to make empowered choices, even when they’re uncomfortable. That habit of responsibility—of deciding to lead my life instead of react to it—has changed everything for me.

Can you open up a bit about your work and career? We’re big fans and we’d love for our community to learn more about your work.
My work lives at the intersection of movement, storytelling, and soul. I teach Pilates and yoga at Equinox, Lifetime Fitness, and most recently, I will be stepping on stage leading classes all summer long for Strength in the city, Chicago. I’m building something intentionally intimate—an experience that’s less about aesthetics and more about nervous system support, strength, and embodied presence. Everyone of my students always say that they feel better after their workout with me then before they came in.

What sets me apart is the journey I’ve walked to get here. Many people first knew me as Sindel from Mortal Kombat, or as a fitness champion and stage performer. And while I’m proud of those chapters, I’m even more proud of the evolution since then. Competing for Mrs. Illinois Petite—and winning—at this stage in my life is a reminder that the story doesn’t end when you hit 40 or when you become a wife or a mother. In fact, for me, it’s just getting really really good!

One of the greatest roles I’ve ever had is being a mother to my son. He’s been my anchor, my mirror, and my greatest teacher. Becoming a single mom changed everything—it made me resilient, resourceful, and deeply intentional with my time and energy. Every step I’ve taken, every pivot I’ve made, has been with him in mind. He’s not just part of my story—he’s a driving force in why I keep showing up, evolving, and choosing to live in alignment with my values.

I married later in life, and I’m still learning how to navigate love, partnership, parenting, and purpose—all while holding space for others in my work. I’m not finished, and I don’t pretend to have it all figured out. But I show up with intention, passion, and a deep desire to help people reconnect with their bodies, their breath, and their light.

It hasn’t been easy. I’ve had to face financial strain, emotional trauma, and the pressure to start over more than once. But I’ve learned that reinvention is a superpower. That grace and grit can live in the same breath. And that it’s okay to still be in the work of becoming.

What I want the world to know is this: You’re never too late. You’re never too far behind. And you don’t have to shrink to fit someone else’s mold. There’s still more life to live, more dreams to claim, and more power to step into—at any age. That’s what I stand for. That’s what my brand is built on.

Let’s say your best friend was visiting the area and you wanted to show them the best time ever. Where would you take them? Give us a little itinerary – say it was a week long trip, where would you eat, drink, visit, hang out, etc.
If my best friend came to town, I’d curate a full-sensory, soul-nourishing experience—equal parts grounding, glamorous, and high-vibe fun. Chicago has such a rich blend of culture, movement, nature, and food, and I’d want them to feel all of it.

Day 1: Arrival + Nourish + Sunset Views
We’d start mellow. Pick them up and grab smoothies or matcha at Real Good Stuff Co. Then a sunset walk along the lakefront, maybe Oak Street Beach or North Avenue, just to soak it in. Dinner at Blue Door Farm Stand—warm, cozy, and healthy-ish.

Day 2: Sweat + Shop + Soul
Morning class with me at Equinox! After class, we’d head to Wicker Park for some boutique shopping, crystals from Chakra Shoppe, and a late lunch at Handlebar (vegetarian heaven). Evening sound bath or infrared sauna at Oromo Studio or AIRE Ancient Baths—deep relaxation and luxury.

Day 3: Full-on City Day
Morning at The Shedds Aquarium. Midday lunch on the Patio at Cafe Brauer. We’d finish with a walk around Lincoln Park Zoo and a casual dinner set at The Green Mill-vintage Chicago vibes.

Day 4: Nature + Inner Work
Early morning walk or rebounding session, then a grounding day at the Morton Arboretum. Light lunch picnic style, followed by an intention-setting or journaling session. A cozy dinner at True Food Kitchen or The Whale.

Day 5: Glam + Glitz
Time for some pageant-worthy glam! Blowouts from my dear friend and hair dresser Lisa Heniff, outfit shopping at Akira or Anthropologie, maybe even trying on gowns for fun. Appetizers at The Signature Room and dinner at Tavern on Rush.

Day 6: Local Gems + Inner Light Vibes
We’d head to Mindful Way Studio—where I’m currently teaching—to get in a deep, juicy Pilates or yoga class with music and magic. Then wander downtown Frankfort and finish with an outdoor dinner at Francesca’s.

Day 7: Rest + Reflect
Final morning—brunch at Summer House Santa Monica. A long walk down at the lake. Reflect, laugh, maybe cry a little and a big hug farewell!

Who else deserves some credit and recognition?
Leanne DiSanto a life long friend, mentor, life coach, family of choice, an inspiration as a mother, business owner and risk taker she has been there for me in every aspect of my life. Thank you Leanne – this is my shoutout to YOU!

Instagram: @LiaMontelongo

Facebook: https://www.facebook.com/liamontelongo

Image Credits
Photography by: Dazzle shot images

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