Pursue Your Spark: Recent Episodes
Heike Yates
Your host Heike Yates, a Fitness and Nutrition coach, empowers empty-nester moms 50+ to prioritize their health fitness goals to look and feel better in their second half of life. She breaks down complicated fitness, nutrition, and mindset strategies into baby steps so that YOU, the women 50+, can take action now with sustainable strategies.
Heike interviews some of the most inspiring women and experts who share how they went from their worst to their best life. By listing to these relatable stories, you know that you're not alone. So join me as we redefine what aging looks and feels like by taking action and saying, "YES, I CAN!"
You know that moment when you’re standing in the kitchen, staring at two different snacks, and you just can’t decide? It’s not really about the snack. It’s the mental spiral that’s running the show.
In midlife, overthinking becomes the default. You’re juggling shifting roles, changing bodies, and trying to keep up with everything that used to feel automatic. But now? Every decision feels heavier. You’re constantly planning, researching, second-guessing… and feeling more stuck than ever.
In episode 239, “Why Overthinking Keeps You Stuck in Midlife,” we explore how mental clutter, perfectionism, and people-pleasing can quietly drain your confidence and energy and how what feels like “playing it safe” is actually keeping you from moving forward.
You’ll hear relatable stories—including one about a client who spent so much time creating the perfect workout plan… she never actually worked out. You’ll learn why more effort isn’t what’s missing—and why what you genuinely need is clarity, movement, and self-trust.
We talk about:
- How overthinking in midlife often disguises itself as “being responsible”
- The real cost of decision fatigue (spoiler: it’s more than mental exhaustion)
- What it looks like to take messy, empowered action—even if it’s not perfect
If you’re tired of living in your head and ready to reconnect with yourself…
Take the next step:
📘 Get on the waitlist for my new book: Pursue Your Spark – Your Guide to Escaping Midlife Traps, Reclaiming Confidence, and Living Fully
🎯 Explore deeper support inside the Pursue Your Spark Blueprint course
Because of the clarity, confidence, and momentum you’re craving? It’s already within you, and you must trust yourself enough to begin.
What happens after the kids leave? For many parents, the empty nest phase brings a flood of emotions—relief, sadness, confusion, even identity loss. But what if this transition could be your most powerful opportunity for growth, reconnection, and joy? In Episode 238: Navigating the Empty Nest Transition, I sit down with award-winning author Anthony Damaschino, whose Empty Nest Blueprint books offer wisdom, humor, and practical advice for parents ready to reclaim their spark. A former HR executive, father of three, and now a full-time advocate for thriving in midlife, Anthony shares why this season is the most underrated phase in a parent’s life. We talk about what happens when the house gets quiet, how to stop helicopter parenting before it pushes your kids away, and why “just surviving” these years misses the point. Anthony opens up about his emotional shifts, including the bittersweet moment his daughter left home (again), and how he and his wife rekindled their relationship without the kids at the center. This episode explores: * How to handle the emotional rollercoaster of an empty home * Why awareness is the first step to thriving after parenting * How single parents can avoid loneliness and rebuild identity * Ways couples can reignite connection and purpose * Why small shifts—not big reinventions—create long-term fulfillment
Whether you're approaching the empty nest or living in it right now, this conversation will inspire you to see this phase not as an ending, but as a powerful new beginning. Tune in and walk away with real strategies to help you rediscover who you are and want to be after the kids are grown. Connect with Anthony:
- Website: https://anthonydamaschino.com/
- Facebook: https://www.facebook.com/anthonydamaschino
- Insta: https://www.instagram.com/anthonydama.author/
- LinkedIn: https://www.linkedin.com/in/anthonydamaschino/
- YouTube: https://www.youtube.com/channel/UCjRkEZVQBshhrf98sSQP9Sw
Mentioned:
- Join my pre-book launch list and enjoy some bonuses.
You’re doing all the “right” things—getting enough sleep, eating healthy, even squeezing in workouts—but you still feel tired all the time. Sound familiar? In Episode 237: What’s Secretly Draining Your Energy in Midlife, we’re uncovering what’s really behind that constant fatigue—and why more effort isn’t the answer. Midlife women are often told to try harder. Sleep more. Eat cleaner. Push through. But here’s the truth: your exhaustion might not be about what you’re doing—it’s about what’s quietly draining you. These are energy leaks—the hidden mental, emotional, and physical drains that slowly wear you down no matter how much you try to recharge. Think of your energy like a bucket. You keep pouring in rest, food, and self-care, but if there are holes in the bottom, it’ll never stay full. This episode breaks down the three biggest energy leaks most midlife women deal with: saying yes to everything but yourself, mental overload and decision fatigue, and the “someday” mindset that delays your needs. You’ll learn why doing more isn’t helping and what to do instead. We’ll shift your focus from trying to boost energy to protecting it and redirecting it toward what fuels you. This episode isn’t about hustle—it’s about reclaiming your spark. You’ll walk away with a fresh perspective and practical ways to stop the leaks, protect your energy, and start feeling like yourself again. Because you don’t need more motivation, you need a new strategy. Ready to get your energy back, without doing more? Then press play. Your midlife doesn’t have to feel like a never-ending to-do list. It’s time to make space for you. ✨ Ready to Reclaim Your Energy for Good? If this episode hits home, you’re not alone and don’t have to figure it out yourself.
➡️ Join the pre-launch list for my upcoming book, Pursue Your Spark—your guide to escaping midlife traps, reclaiming confidence, and living fully. You’ll get first access, behind-the-scenes insights, and early bird bonuses you won’t want to miss. Join here!
➡️ Want a proven step-by-step path to feel stronger, more energized, and in control again? Check out the Pursue Your Spark Blueprint, my signature program designed for midlife women who are ready to stop spinning their wheels and finally create habits that stick. Check it our here!
Because it’s not about doing more, it’s about doing what matters.
What happens when life throws you a curveball you never saw coming, like becoming a mom to triplets? For Marta Spirk, it wasn’t the end of her identity. It was the beginning of something powerful. In Episode 236: Balancing Motherhood and Entrepreneurship with Confidence, Marta shares how navigating life with three newborns became the catalyst for her business journey and how she now helps other women do the same.
Marta is a business coach, TEDx speaker, and author of The Empowered Woman: The Ultimate Roadmap to Business Success. In this episode, she opens up about the reality of balancing motherhood and entrepreneurship, the messy, beautiful, and empowering. She and Heike explore how to manage imposter syndrome, build confidence as a mom and entrepreneur, and show up in life and business with authenticity and presence.
You’ll learn practical strategies for developing poise and power, from Heike’s signature Pilates Body posture technique to Marta’s insights on how your voice and body language shape how others see you (and how you see yourself). Whether you're growing a business during nap time or standing on a TEDx stage, how you carry yourself truly matters.
One standout moment? Marta’s reminder that "when you set your goals from a place of gratitude, you reach them faster." That one shift can change the game.
If you’ve ever questioned your ability to do it all or wondered if you’re doing enough, this episode is for you.
Connect with Marta:
www.martaspirk.com/aboutme
www.instagram.com/martaspirk
www.linkedin.com/in/marta-spirk
Pre-book launch list
Ready to reignite your spark? Get on the waitlist for my upcoming book, packed with fresh tools, mindset shifts, and inspiration to help you thrive in midlife but on your terms. 👉 Join the waitlist here.
You start strong, full of motivation. Then life happens. You get busy, tired, or just lose steam. Before you know it, you’re back at square one, wondering why fitness after 50 feels so hard.
In episode 235 of the podcast, Struggling with Fitness After 50? Find Your WHY First, we’re uncovering the real reason consistency feels impossible—and how finding your WHY can change everything.
The problem isn’t willpower. It’s clarity. Staying consistent will always be a struggle if you don’t know why movement matters. But when you connect fitness to something bigger, it becomes something you want to do—not just another task on your list.
Your WHY is personal. Maybe you want to stay strong for travel. Keep up with your grandkids. Protect your independence. But your Purpose? That’s even bigger. It’s the long-term vision of the life you refuse to lose.
Motivation fades, but a strong WHY keeps you going. Struggling to stay consistent with exercise in midlife? Stop chasing motivation and ask yourself: Why do I want to feel stronger? What’s at stake if I don’t move? What moments do I want to be fully present for?
Perfection isn’t the goal—showing up is. Small, consistent actions create lasting success. Every step you take today is a gift to your future self. Stop waiting for the perfect time. Start where you are. Your future self is depending on it.
Mentions:
- Podcast: 229. Why Losing Motivation Is Not Your Fault
- 👉 Click here to book your free Spark Breakthrough Call!
- Get your FREE Intermittent Fasting Cheat Sheet
- Get on my pre-book launch waitlist here!
What if your biggest heartbreak became your most extraordinary mission? After losing his mother to Parkinson’s, Dr. George Ackerman turned grief into purpose—creating a movement that’s shaking up awareness around this devastating disease. In this powerful episode, George shares what Parkinson’s looks like, what most caregivers never talk about, and why his mission, Together for Sharon, inspires a global fight for change. You’ll hear his full story in Episode 234: Caregiving, Parkinson’s, and a Son’s Mission.
George opens up about the early signs of Parkinson’s disease are stiffness, internal tremors, changes in movement—and how his mom lived with symptoms for years before being diagnosed. He also dives into the emotional toll caregiving takes, especially when you’re doing it all out of love and without a roadmap. His honesty about guilt, exhaustion, and the need to “just be there” is something every caregiver will relate to.
As a law enforcement professional and educator, George is using his unique background to advocate for better training and awareness across the board—including in police departments, where understanding Parkinson’s symptoms could literally save lives.
He also shares the incredible reach of Together for Sharon, from his interviews with top neurologists to featuring stories from everyday families worldwide. He believes no one should feel alone, whether they're navigating symptoms, supporting a loved one, or simply trying to understand what Parkinson’s really means.
This episode is packed with heart, hope, and powerful takeaways. If you're a caregiver, have Parkinson’s in your family, or just want to be more informed, George’s story will motivate you to take action—because awareness can lead to change.
How to support Parkinson's and connect with George:
Website https://www.togetherforsharon.com/
Email togetherforsharon@gmail.com
LinkedIn https://www.linkedin.com/in/george-ackerman-ph-d-esq-mba-00871a82/
TikTok https://www.tiktok.com/@togetherforsharon1
Facebook https://www.facebook.com/togetherforsharon112020
Twitter/X https://twitter.com/togetherforsha1
Instagram https://www.instagram.com/togetherforsharon/
Podcast https://www.togetherforsharon.com/podcast-interviews/
You know that feeling—you want to start fresh with your health, maybe try a new workout or finally commit to better nutrition, but something stops you. That nagging thought: What if I fail? We're tackling exactly that in Episode 233: Overcoming Fear of Failure in Midlife. Fear of failure feels bigger after 50 because you’ve tried before, and maybe it didn’t stick.
Maybe past diets left you feeling like a failure, or life got in the way of your best intentions. But what if failure wasn’t proof you can’t do this—what if it was just part of learning?
Midlife brings enough change as it is. Your energy fluctuates, your body feels different, and let’s be real—your schedule is packed. The idea of starting over again can feel exhausting. But the truth? You don’t need a total life overhaul. Breaking past fitness failures after 50 and figuring out how to make fitness and nutrition work after 50 starts with small, sustainable steps.
So many midlife women tell me they feel stuck because they’ve “failed” before. But failure isn’t final—it’s feedback. I’ve been there, too. When I created Pilates with Resist-A-Ball, I had moments of doubt that almost stopped me from moving forward.
In this episode, I’m sharing that story and showing you exactly how to overcome fear of failure in midlife with my SPARK framework—a simple way to shift your mindset, take action, and build momentum without feeling overwhelmed.
You don’t have to get it perfect, and you don’t have to do it all at once. Small wins build confidence and energy, like starting with two short workouts a week or focusing on non-scale victories.
You are not too old, and it is not too late. The only way to fail is to stop trying. Fear is normal, but it doesn’t have to keep you stuck.
Mentions:
-
145 – 5 Ways How to Stop Sabotaging Yourself Forever
- Get on my book pre-launch list
- Belly Bliss Course
Book a 15-minute Spark Breakthrough Call with me, and together we’ll uncover what’s keeping you stuck in your fitness and wellness journey. This quick assessment will help you create clarity, cut through the noise, and finally start making progress in a way that works for YOU in midlife. CLICK HERE to schedule your call.
What if everything you’ve been told about confidence, desire, and pleasure in midlife is completely wrong? For so many women, midlife feels like a turning point—you’ve checked the boxes, followed the rules, and still wonder… is this it? In Episode 232: How to Own Your Power and Pleasure in Midlife, we’re diving deep into what it takes to break free from limiting beliefs, embrace confidence, and own your desires without apology.
I’m joined by Sue Camaione, author of The Practical Seductress: How I Learned to Take My Hat and Run. She’s sharing her powerful journey of self-discovery, pleasure, and stepping into her full power. We talk about reclaiming pleasure and desire in midlife, shedding outdated expectations, and feeling confident and sexy after 50, even if you've been stuck in old narratives.
Too often, women in midlife feel like they have to tone it down, play small, or shrink themselves to fit outdated roles. But what if this stage of life is actually your time to expand, own what you want, and live unapologetically? We break down the mindset shifts and real-life actions that make all the difference—reconnecting with your body, speaking up for your needs, or fully embracing the pleasure and joy you deserve.
If you're tired of waiting for permission and ready to own your midlife confidence, this episode is for you. You’ll walk away feeling empowered to stop second-guessing yourself and start living boldly, thriving fully, and reclaiming your power.
So, if you’re ready to step into your strength, claim your desires, and start living life on your terms, hit play now!
How to reach Sue:
- Website Link: www.suecamaione.com
- Facebook Business Page: https://www.facebook.com/sue.camaione.author
- LinkedIn: https://www.linkedin.com/in/scamaione/
- X: https://x.com/SuzyC19584106
- Instagram: https://www.instagram.com/sue_camaione/
- Tik Tok: https://www.tiktok.com/@suecamaione
Mentions:
- Belly Bliss Course
Do you have a question about staying consistent with healthy habits or creating a fitness routine for your busy midlife? Send it to me, and I’ll answer it on air!
Life is full of unexpected twists and turns. One moment, you’re managing your routine, tackling your to-do list, and feeling in control. And then, something happens—a phone call, a change in the weather, or news you weren’t prepared for—and suddenly, your world feels upside down. In Finding Strength and Resilience During Uncontrollable Events, we’re diving into what it means to navigate life’s most challenging moments with clarity and confidence. While we can’t control every curveball life throws, we can control how we respond.
In this episode, I share personal stories, real-life examples, and practical tools to help you build resilience so you can stay grounded even when life feels uncertain.
We’ll explore the emotional impact of unexpected challenges, why resilience is a game-changer, and how my S.P.A.R.K. framework can guide you toward clarity, action, and lasting momentum.
We’ll also discuss how to build resilience after loss—whether that’s the loss of a loved one, a shift in identity, or a significant life transition. Acknowledging emotions like fear and frustration isn’t weakness; it’s the first step to finding strength during uncontrollable events.
The more we understand our emotional responses, the more we can shift our mindset and focus on what we can control.
Remember, life’s challenges don’t define you—how you respond does. Today, reflect on how far you’ve come and know that brighter days are ahead.
Mentioned In The Show
- Episode 96. How To Build Resilience/Multi Guest Interview
- Belly Bliss Course
- California Wildfire and Disaster Relief
- Get on my book pre-lauch list
Do you have a question about staying consistent with healthy habits or creating a fitness routine for your busy midlife? Send it to me, and I’ll answer it on air!
Feeling like self-care is selfish? You’re not alone. For midlife women over 50, guilt often sneaks in and stops us from putting ourselves first. And let’s be honest—Why Self-Care Feels So Damn Hard for Midlife Women is something we’ve all wondered about.
Here’s the truth: self-care isn’t about spa days or bubble baths. It’s about creating habits that help us thrive. Setting boundaries. Avoiding burnout. Showing up as our best selves.
In episode 230, I’m joined by Lesley Logan, a second-generation certified Pilates teacher, author, and host of the Be It Till You See It podcast. Lesley is passionate about helping women prioritize themselves through movement, mindset, and self-care. She shares her journey of overcoming perfectionism and embracing guilt-free self-care.
Her advice is simple: Focus on the basics—sleep, movement, and proper nutrition. These small but powerful habits create the foundation for thriving in midlife.
We also discuss the guilt many women feel when prioritizing themselves. Lesley challenges this mindset head-on and reminds us that self-care isn’t selfish—it’s essential. When you take care of yourself, you can give more energy, love, and support to the people who matter most.
Lesley shares practical tips to make self-care easier. Create a schedule that prioritizes you. Build habits that fit into your daily life. Ask for help when needed—and let go of the guilt.
Self-care isn’t a luxury. It’s a necessity. Thriving in midlife starts with putting yourself first.
Tune in to episode 230 to hear Lesley’s advice and learn how to make guilt-free self-care a regular part of your life!
How to connect with Lesley:
- Website
Do you have a question about staying consistent with healthy habits or creating a fitness routine for your busy midlife? Send it to me, and I’ll answer it on air!
Check out the Belly Bliss course HERE!
Join my pre-launch book release right here.
Ever feel like you’ve hit a wall and can’t figure out why your motivation has disappeared? Here’s the thing: losing motivation isn’t your fault. Motivation isn’t some steady, unshakable thing. It changes as we go through life, just like we do.
What lit you up in your 20s and 30s might not feel right now, and that’s okay. Life throws us curveballs—work, family, caregiving—and sometimes it feels like there’s no room left for you. Add in sneaky traps like comparing yourself to others (or your younger self), trying to do everything at once, or waiting for the “perfect” moment, and it’s no wonder we feel stuck.
But here’s the thing: losing motivation isn’t failure—it’s growth in disguise. In this episode, I’m breaking down why motivation fades, how to stop beating yourself up over it, and what you can do to feel excited again. Spoiler: it doesn’t involve drastic changes or all-or-nothing thinking.
This episode is for you if you’re ready to ditch the guilt and rediscover your spark. Let’s talk about what really matters and how small, meaningful steps can make a big difference.
Episode Links:
- Sign up for the Fasted and Fit Over 50 Jump Start Course
- Join my pre-launch book release
- Episode 025. Boost And Increase Motivation with These 6 Effective Tips
Do you have a question about staying consistent with healthy habits or creating a fitness routine for your busy midlife? Send it to me, and I’ll answer it on air!
Has your 9-5 lost its spark? If what once excited you now feels like a grind, it might be time for a change. Shannon Russell, CEO of Second Act Success, joins me to share her journey and expert advice on transitioning to a career that aligns with your purpose and brings fulfillment.
After a successful career in TV production, Shannon pivoted to entrepreneurship to gain freedom and flexibility. Through self-reflection, she identified her values—family time and creating meaningful work—and built a business on her own terms.
Key Lessons from Shannon:
- Overcome Self-Doubt: Your skills and experiences form a "lifelong resume" that proves you can succeed in a new venture.
- Redefine Success: Moving to a purpose-driven career means shifting your definition of achievement to align with what truly matters to you.
Practical Steps for Your Career Transition:
- Reflect: List all your personal and professional titles to recognize your skills and unique experiences.
- Research: Explore 2-3 business ideas you’re passionate about while still in your current job.
- Start Small: Take consistent, small steps daily to build momentum toward your dream career.
Shannon’s story reminds us that career transitions take perseverance and purpose. By focusing on your values and taking actionable steps, you can create a career you love at any stage of life.
Episode links:
Register for Heike's Pursue Your Spark Blueprint Course
Have a question about staying consistent with healthy habits or creating a fitness routine for your busy midlife? Send it my way, and I’ll answer it on air!
Connect with Shannon:
- Website
- YouTube
Feeling overwhelmed and stuck in midlife? You’re not alone. For many women over 50, juggling commitments and trying to keep up with wellness trends can feel like an uphill battle. The good news? Overcoming overwhelm doesn’t require big resolutions or drastic overhauls—it’s about starting small and focusing on what truly matters. That’s exactly what we explore in episode 227: Tiny Shifts to Beat Overwhelm in Midlife.
We explore why feeling stuck is common and how recognizing it is the first step toward change. Whether repeating the same routines or saying yes when you want to say no, identifying what’s draining your energy helps you move forward.
From there, we explore the power of tiny, consistent actions—like adding a 5-minute habit—that creates momentum without adding stress.
This episode also helps you challenge limiting beliefs, like “It’s too late for me,” and reframe your mindset to make space for growth. We’ll even tackle guilt, a familiar but surprising sign that you’re breaking old patterns and prioritizing what truly matters.
If you’re ready to get unstuck and gain clarity, this episode offers actionable tips to help you shift from overwhelmed to thriving—one small step at a time. Start today by picking just one insight to apply this week. Progress isn’t about perfection but building habits that fit your life and goals.
Big changes start with small, consistent actions. If you’re ready for more support in overcoming overwhelm and gaining clarity, my Pursue Your Spark Blueprint will guide you. Starting January 6th, we’ll take it step-by-step, making it simple, achievable, and tailored to your busy life.
Here is the link to see if you’re a good fit for the program.
Links Mentioned In The Show:
- Pursue Your Spark Blueprint
- Eps. 224.- 5 Transformative Habits For Midlife Mastery
- Join my pre-launch book release
Ever feel like you’re caught in that cycle of wanting to make a change, but somehow, it never quite sticks? Maybe you’re searching for that spark—that extra push to finally put yourself first and see actual results. But what if it’s not about wanting at all but actually committing?
Today, we’re diving into this big shift with Allan Misner, a fitness and nutrition coach for people over 40 who has been right where you are. He knows what it takes to turn the desire for change into real, lasting action. Together, we’ll explore his story, the lessons he’s picked up along the way, and some surprising truths about motivation that might flip your whole approach on its head.
In this episode, I sit down with Coach Allan Misner. Allan is a NASM-certified personal Trainer, Precision Nutrition Level II Master Health Coach, and FAI-certified Functional Aging Specialist. He’s also the host of the 40+ Fitness Podcast, the go-to show for health over 40, and the author of The Wellness Roadmap, a straightforward guide to staying fit after 40.
Allan shares his journey of getting back into shape to stay active in his daughter’s life. This decision led to a big commitment to his health. Over eight months, he lost 66 pounds of fat, gained 11 pounds of muscle, and took on a Tough Mudder race!
We dive into how he finds the right mindset to stay committed, using ideas like the “Atlas” and “Pedals” mindsets to help clients stay focused without burnout.
Allan also shares his thoughts on staying independent and capable as we age. He believes in building small, consistent habits that align with our values, making fitness something we actually want to stick with. His story is a great reminder real progress comes from knowing yourself and committing to your goals.
How to connect with Allan:
- 40plusfitness.com
- 40plusfitnesspodcast.com
- facebook.com/allan.misner.CPT,
- facebook.com/40plusfitnesspodcast
- linkedin.com/in/coachallan
- youtube.com/channel/UC3hTAx0L62wT6JL04aQWu6Q
Ever feel like you’re showing up and putting in the work, but somehow, it doesn’t seem to add up? Building Strength Without Self-Judgment in Midlife can be tricky, especially when you’ve set a strength goal—like lifting heavier, trying a new move, or just feeling stronger every day—but it feels like no matter what you do, it’s never quite enough. Sound familiar?
In today’s episode, we’re diving into that feeling we know too well: the self-judgment that sneaks in and makes us feel like we should be further along. We’ll unpack why this happens, especially for those of us in midlife, and how to let go of those 'shoulds' that don’t serve us. Instead, we’ll focus on a new way to look at progress that actually feels good.
Take, for example, a recent conversation with a frustrated client about her pull-up progress. She found herself thinking, “I should be stronger by now.” And this wasn’t just about pull-ups; it was about that nagging feeling of “not good enough.” We often carry an invisible checklist of where we think we should be, which adds unnecessary pressure.
In this episode, we’ll examine why “shoulds” are so common and how letting go of them can help us celebrate small wins. We’ll also discuss redefining strength as a physical measure, resilience, persistence, and showing up for ourselves.
By the end, you’ll have simple, practical tools to shift your mindset, letting you celebrate the strength you’re building without frustration. This episode is about making fitness feel like a win for you—because you deserve to see and feel how far you’ve come. Tune in and start building strength with kindness and self-compassion.
Take Action:
If you want to become stronger mentally and physically, check out the Pursue Your Spark Blueprint. This 8-week program is designed for midlife women ready to make fundamental, lasting changes without self-judgment. Click this link to see if you’re a good fit for the program.
Links mentioned:
- Ep. 211 Midlife Mindset Shifts To Strength and Flexibility
- Pursue Your Spark Blueprint
Are you feeling the weight of caring for aging parents while juggling everything else on your plate? You’re definitely not alone. So many of us are in this boat, wondering if we’re doing enough or if it’s time to get extra support. That’s why I’m sitting down today with Senior Care Advisor for Pacific Northwest Seniorcare, Lynn Smargis, to find out how to build your caregiving dream team.
Lynn, who’s encountered the Gen X “sandwich generation” challenge firsthand, shares practical advice on distinguishing between Independent Living, Assisted Living, and Memory Care. She offers a compassionate guide to making confident decisions for loved ones and navigating the often-overwhelming journey of seeking additional support.
We also discuss the emotional side of caregiving—overcoming guilt, setting healthy boundaries, and the importance of open family communication to reduce stress. Lynn’s straightforward advice on self-care and building a strong support network will resonate with anyone in a caregiving role.
This episode is a must-listen for anyone in eldercare. It offers the tools and insights to build your caregiving dream team, from managing expectations to creating a collaborative, supportive environment!
Finally, we emphasize the importance of self-care for caregivers. Her approach is about creating a collaborative, supportive environment where everyone thrives. So, if you’re navigating eldercare, this episode will give you the tools and insights to build your caregiving dream team!
If today’s episode hits home and you have questions or want to share your thoughts, send me a DM on Instagram at @heikeyates. I’d love to hear from you!
Take Action:
And if you’re ready to take charge of your health and build actual, lasting habits, check out the Pursue Your Spark Blueprint. It’s my 8-week program designed to help you feel stronger and more energized and finally make yourself a priority. Here is the link to see if you're a good fit for the program. I’d love to have you join us!
Connect with Lynn here:
- YouTube
- Facebook Page
Ever struggle with something as simple as putting on socks or lifting a bag of groceries and think, "Is this what getting older feels like?" You're not alone. We tackle these common frustrations head-on in Podcast Episode 223: Why You Need to Change Your Workout After 40.
Picture this: you're battling your socks every morning, hopping around on one foot, maybe even taking a tumble. It could be a more graceful way to start your day. But what if I told you there's a type of exercise that can make these everyday tasks easier, boost your strength, and keep you moving effortlessly through life?
In this episode, we explore the world of functional fitness. It's a game-changer that will redefine how you think about staying fit and active, especially as you age. Functional fitness isn't just about traditional workouts that isolate specific muscles. Instead, it focuses on exercises that mimic everyday movements.
Functional fitness helps improve one's ability to perform daily tasks efficiently. Whether lifting a heavy laundry basket or reaching for something on a high shelf, functional fitness can make these activities easier and safer.
We'll explore why this type of training is crucial for active adults who want to stay strong and healthy for life. And let's talk emotions—struggling with everyday tasks can be frustrating, even disheartening.
Ready to transform your routine and embrace a more active, vibrant life? This episode will discuss practical steps to incorporate functional exercises into your weekly routine. You'll learn how to start small, stay consistent, and focus on movements that make daily life easier and more enjoyable.
Take advantage of this episode, where you'll discover the secrets of functional fitness and why changing your workout after 40 is a must.
If you're ready to transform your routine and embrace a more active, vibrant life, I'd love to help you get started. Email me at heike@heikeyates.com with the subject "functional" to learn more and start your journey today.
Take Action:
You’ve just heard how others have transformed their lives with the Pursue Your Spark Blueprint—going from feeling drained and stuck to confident and in control of their health. If you’re ready to make that shift, check it out yourself! Here’s the link to learn more.
Links mentioned:
- Pursue Your Spark Blueprint
-
90 The Best Exercises For Women Over 50
-
217 Lessons from the Blue Zones
Cancer doesn't wait, nor should you. Whether you're facing cancer yourself or supporting someone who is, this episode with Deb Krier will give you the tools and mindset to take action today. Don’t settle—fight back now. October is Breast Cancer Awareness Month, and today's episode, 'Stop Settling for 'Fine'—Fight Cancer Now,' is a must-listen.
Deb Krier is an entrepreneur, cancer advocate, and the visionary behind tryingnottodie.LIVE. Diagnosed with Stage 4 triple-positive breast cancer in 2015 and thyroid cancer in 2023, Deb has transformed her challenges into a mission to help others.
Deb shares how to move beyond just being 'fine' with cancer. We discuss her deeply personal moments from her cancer journey that profoundly impacted her outlook on life and how having cancer has changed her self-perception and work. She offers advice on coping with fear and provides insights on how her business skills have helped her deal with cancer—lessons others can learn from.
She also talks about the unique initiatives of tryingnottodie.LIVE, including special projects that make a significant difference in the lives of cancer patients. We discuss the importance of a support system, with practical advice for building a supportive network, and address the feeling of being overwhelmed and disconnected after a cancer diagnosis.
Finally, we discuss the legacy she hopes to leave through her work and its potential impact on future generations of cancer patients and survivors.
Send an email to heike@heikeyates.com with the subject line ‘Cancer’ and let us know how this episode resonated with you or share your story.
If you are looking for a certified Pilates Breast Cancer Survivor Coach, please contact me at heike@heikeyates.com and let me know how I can help you.
Take Action:
You’ve just heard how others have transformed their lives with the Pursue Your Spark Blueprint—going from feeling drained and stuck to confident and in control of their health. If you’re ready to make that shift too, check it out for yourself! Here’s the link to learn more!
How To Connect With Deb:
- Website
- Bear Hug Care Package
Links Mentioned In The Show:
- Pursue Your Spark Blueprint Course
Are you curious about how to rethink your relationship with alcohol, especially as we head into fall and the holiday season? It’s that time of year when we reflect on our habits, and for many of us, that includes those casual evening drinks that might have crept into our routine over the summer. We'll In Episode #221 – Transform Your Relationship with Alcohol Now, I dive into how to create a healthy, mindful relationship with alcohol that works for you, without the pressure to go all-in or all-out.
Whether you’ve tried Sober October or another month-long break from alcohol, you may have noticed how challenging it can be to go cold turkey—and how easy it is to feel deprived and binge afterward.
But it doesn’t have to be all or nothing. Instead of white-knuckling through a month without alcohol, let’s explore how to make lasting changes that fit your lifestyle. The goal isn’t perfection; it’s about creating a healthy balance that works for you. Maybe it’s cutting back gradually or finding new ways to unwind without constantly reaching for a drink.
In this episode, I discuss the deeper reasons we might rely on alcohol to cope with stress or connect with others and how to replace that habit with positive actions. I’ll share three effective strategies to help you reset your relationship with alcohol, feel empowered, and avoid the all-or-nothing mentality. You’ll discover how exercise, mindful eating, and simple mindset shifts can make a big difference. It’s time to feel good about your choices without the pressure to be perfect.
Have any thoughts on this? Comment the word ‘SOBER’ and tell me how you approach your alcohol intake—I’d love to hear from you!
Client Testimonial:
🥰 "At 57, I was tired of starting diets I couldn’t stick to, but the Pursue Your Spark Blueprint changed everything. It made Intermittent Fasting and Pilates simple to follow, and within weeks, I had more energy and was finally in control of my health. I feel like myself again—more energized and confident than ever”! - Susan
Take Action:
Ready to start your transformation? Click here to learn more about the Pursue Your Spark Blueprint!
Links Mentioned In The Show:
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130 Changing Your Alcohol Habits/ Ft. Molly Watts
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198 How Quitting Alcohol for a Month Can Boost Your Health
- The Pursue Your Spark Blueprint
Struggling with insomnia in midlife? It might be trying to tell you something important. In “What Your Midlife Insomnia Is Trying to Tell You,” we explore how sleep patterns change as we age and the unexpected reasons behind restless nights.
Our expert guest, Martha Lewis, founder of The Sleep Detective, shares how mastering your sleep routine can be life-changing. Her journey started with her son Parker's sleep troubles, leading her to help others find their way to restful nights. Tune in to learn how you can finally get the sleep you deserve.
Martha is not just any expert; she's a certified sleep expert, functional health coach, and the visionary founder behind The Sleep Detective. With an approach beyond the surface level of sleep advice, Martha dives into the physiological and psychological factors contributing to insomnia, offering innovative and effective solutions.
She talks about what to do when you can't fall asleep, natural remedies for insomnia, why you have trouble sleeping, and what causes chronic insomnia. But what do you do when you can't fall asleep? What are the natural remedies for insomnia? Why do you have trouble sleeping? And what causes chronic insomnia?
Martha's advice regarding diet’s impact on sleep is clear and actionable. She discusses how maintaining stable blood sugar levels through the night can be a game-changer for those who wake up when the world is still asleep.
Martha addresses the concept of 'positive intelligence' and shares how, surprisingly, mindfulness and meditation have been the keys to unlocking better sleep for many of her clients. Plus, she gives us her take on intermittent fasting's role in enhancing sleep quality, shedding light on how our eating patterns influence our nights.
For anyone tossing and turning at 3 a.m., Martha provides straightforward strategies to help ease back into sleep. She challenges the notion of sleep debt and discusses the potential benefits of naps for women in midlife.
Dive in with us as Martha Lewis, The Sleep Detective, uncovers the secrets to conquering those 3 am wake-ups and transforming our nights into a haven of restful sleep.
We would love to hear about your troubles and successes in dealing with insomnia or any questions you might have. Send an email to heike@heikeyates.com with the word ‘Insomnia’ in the subject line to share your thoughts.
Connect with Martha here:
- Website
Links mentioned in the show:
- Fasted + Fit Over 50 Jump Start
Can you believe summer is over already? If you’re struggling to shift gears, I've got the perfect tip to help you find your footing this fall. From flip-flops to focus, it’s time to reclaim your fall routine! Trust me, you won’t want to miss this!
After a busy summer, taking a moment to reclaim our personal space and time is essential. It helps us prioritize our mental well-being and boost productivity. Today, I’m sharing how to find clarity after summer with a powerful yet simple practice that can make all the difference in your routine.
What’s this game-changing tip? It involves dedicating time just for you—no kids, work, or distractions. It’s like hitting the reset button for your mind, body, and soul. Unlike vacations that often come with their own set of responsibilities, this practice is all about focusing on yourself and what you need.
Planning this special time is easy. Find a quiet space at home or a peaceful spot nearby. Set a schedule with activities that help you relax and recharge, like meditation, journaling, reading, or taking a nature walk. The goal is to do things that bring you peace and clarity, helping you get back into your fall routine.
Incorporating this practice can bring many benefits. It clears mental clutter, improves self-awareness, and boosts productivity and creativity. It’s a way to disconnect from daily life and reconnect with yourself, making your routine smoother and more enjoyable.
Start gradually, re-establish your workout schedule, and focus on balanced meals to ease back into your wellness routine. Remember, it’s okay to take it step by step as you reclaim your fall routine.
So, what’s the #1 thing you must do after summer? Listen to the full episode to discover how this simple practice can help you reset and prepare for the rest of the year. You deserve this time for yourself; it can make a big difference in how you feel and manage your fall routine.
Comment the word "flip-flops," and let me know how the episode resonated with you and what steps you took. You can also reach out to me directly at heike@heikeyates.com.
Links mentioned in the show:
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207 – 6 Ways To Redefine Courage In Midlife
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211 Midlife Mindset Shifts To Strength and Flexibility
- Fasted + Fit Over 50 Jumpstart
Ready to declutter your midlife? Join us as we chat with Janet M. Taylor, the "Clutter Free Queen," who has been transforming lives since 1994. Discover practical strategies and emotional insights to simplify and organize your daily life. This episode, "Organize and Simplify Your Midlife," is packed with expert tips to bring harmony and peace to your home and mind
Janet M. Taylor, who pioneered her path with Totally Organized, LLC in 1994, brings more than just her title, she brings a lifetime of transforming chaos into harmony. Her journey from the Rachael Ray Show to speaking engagements at IKEA and the Philadelphia Home Show has made her a beacon of inspiration for anyone looking to declutter and organize their life.
In our conversation, Janet shares the essence of getting organized, highlighting the small, achievable steps that lead to big changes. She opens up about our emotional ties with our possessions and how understanding this can revolutionize our approach to organization.
Balancing a career with family responsibilities can be a juggling act, but Janet provides practical strategies and rituals to make this balancing act graceful. She emphasizes the significance of a well-structured weekly blueprint and the stability of a daily routine, demonstrating how these tools are critical in maintaining an organized lifestyle.
Janet also addresses the impact of or organizing affects our emotional state. She offers insightful ways to manage this often-overlooked aspect, helping us create spaces that look and feel good.
Debunking common myths, Janet discusses the influence of minimalism on traditional organizing techniques. Her unique perspective bridges the gap between minimalism and practical organization.
Additionally, Janet spotlights how technology can aid our organizational efforts, recommending specific apps and tools at the forefront of modern organizing solutions.
Today’s conversation with Janet is about getting organized and transforming our approach to daily life, making it more manageable, serene, and enjoyable. It's a journey towards an organized lifestyle that promises peace of mind and a newfound sense of control.
We’d love to hear from YOU! Tell us how this episode resonated with you and if you have any comments or questions. Contact me at heike@heikeyates.com with the subject line ‘CLUTTER’ and let us know.
🌟 Feeling stuck in your midlife wellness journey? Let's change that together! I'm inviting you to a no-obligation 20-minute Spark Breakthrough Call. It’s your chance to uncover what's holding you back and take the first step toward a transformative health, fitness, and nutrition journey.
Spots are limited, so don’t wait to turn your aspirations into action. 🔥 Secure your Spark Breakthrough Call now, right HERE and let’s light up your path to wellness.
How to connect with Janet:
- Website
Ever wonder what the secret to a long, healthy life is? In this episode, "Lessons from the Blue Zones," we're exploring the fascinating lifestyles of the world’s healthiest and longest-living people. These are places where folks live well into their 90s and beyond, staying vibrant and happy.
One of the biggest takeaways is their primarily plant-based diet. They fill their plates with a variety of fruits, vegetables, whole grains, and legumes. They follow a principle that means eating until you’re 80% full, which helps with better digestion and prevents overeating.
Physical activity is woven into their daily lives. Instead of hitting the gym for intense workouts, they stay active through simple, enjoyable activities like walking, gardening, and other forms of natural movement. This sustainable approach keeps them fit and healthy.
Community plays a huge role, too. Strong social ties and a sense of belonging are crucial. A great example is having supportive social circles that encourage healthy habits and provide emotional support.
Stress reduction is another key aspect. These people practice mindfulness, meditation, and deep breathing to manage stress and promote well-being.
Finally, having a sense of purpose is vital for their longevity. A clear purpose motivates them and reduces stress, adding quality years to their lives.
Throughout this episode, I’m sharing practical tips to help you make food and exercise changes that you can start implementing right away. These small, sustainable steps will help you take action toward a healthier, more fulfilling life. Let’s get started!
Links mentioned:
- The Blue Zones: Lessons for Living Longer from the People Who've Lived the Longest
- Delicious Recipe Packs
- What’s The Difference Between Mindful vs Intuitive Eating?
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090. The Best Exercises For Women Over 50
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205 - 6 Ways To Double Down On Your Midlife Wellness
Action Steps
I’d love to hear your feedback and stories about integrating these Blue Zone habits into your life. Please send me an email with the subject line “Blue Zone” to share your experiences or thoughts on this episode.
Additionally, I’m offering a free 20-minute Spark Breakthrough call to help you create your own Blue Zone-inspired life. It’s a great opportunity to get personalized advice and support. Sign up today and start your journey to a healthier, more fulfilling life.
Healthcare advocacy for Black women took center stage as Elaine Curry and Brenda Barbour, the Body Wealth Sisters, joined us. Their expertise and personal journeys shed light on the critical path of navigating the healthcare system as a Black or African American woman. "How Black Women Advocate for Better Healthcare" wasn't merely an episode title—it transformed into a manifesto, resonating with Elaine and Brenda's dedication to tearing down systemic barriers and equipping our listeners with the tools necessary for self-advocacy. They also are the hosts of the Body Wealth Sister podcast.
Elaine and Brenda's motivation to speak on this topic comes from their encounters with the healthcare system, which revealed the significant barriers Black women often face, from systemic biases to socioeconomic obstacles. This episode sheds light on these issues, offering listeners actionable advice on engaging with healthcare providers, questioning standard practices, and seeking care that respects and understands their needs.
A crucial takeaway from our conversation was the power of self-advocacy. Elaine and Brenda emphasized the importance of asking the right questions, not settling for the first opinion, and finding healthcare professionals who are allies in their health journey. Their insights are a call to action for systemic change, advocating for a healthcare system that is more inclusive, equitable, and responsive to the needs of Black and African American communities.
This episode isn't just a one-time listen. It's part of a more extensive conversation on healthcare equity and power. Elaine and Brenda urge everyone to get involved, share our stories, and drive change.
Together, we can work towards a future where every woman can access the healthcare she deserves. Let's keep the conversation going and make a tangible impact on the healthcare system.
If this discussion inspires you or you have your own experiences to share, please contact us at heikey@heikeyates.com with "Advocacy" in the subject line. Together, we're not just listeners; we're change-makers.
Connect with the Body Wealth Sisters
- info@bodywealthsisters.com
- https://www.instagram.com/bodywealthsisters/
- https://bodywealth.blubrry.net/
- https://www.linkedin.com/in/brendabarbour/
Are you ready to turn midlife from a challenge into your greatest opportunity? Today on '5 Transformative Habits for Midlife Mastery,' we’re shedding old labels and forging new paths! Let’s explore how the simple choices we make every day can lead to profound transformations in the prime of our lives.
Habits often boxed into 'good' or 'bad' categories are about alignment. How well do your daily routines mesh with your life goals and values? We explore this question deeply, shedding light on the power of conscious decision-making in crafting a fulfilling midlife.
We dive into the 'habit loop,' inspired by James Clear’s insights in "Atomic Habits." Understanding the sequence of cue, craving, response, and reward offers a practical framework for reshaping our actions to support our aspirations. Imagine seeing your Pilates mat each morning. It's not just equipment; it's a cue that sets off a chain of rewarding actions that keep you strong and centered.
In this episode, I share a powerful comment from one of our listeners that you won't want to miss. They remind us how crucial community is for staying motivated and supported through all of midlife's ups and downs. It's a heartfelt reminder of how interconnected we are and the incredible strength we can draw from one another. Tune in and feel the impact of our amazing community!
We discuss into practical strategies for embedding transformative habits into daily life. From embracing adaptability to integrating new fitness routines that respect our evolving bodies, we cover ground essential for midlife mastery.
And technology? It’s not just about staying connected. We discuss how smart tech use can enhance our health and well-being, keeping us on track with our midlife health goals.
Now, I’d love to hear from you! If you have questions or want to share your thoughts on today's episode, please email me at heike@heikeyates.com with the subject line "mastery." I’m here to support you on your journey.
If today’s episode resonated with you and you're looking for a clear next step, the no-obligation 20-minute Spark Breakthrough Call is it. It’s direct, to the point, and could be the nudge you need towards real change.
Slots are limited because we're focusing on quality, actionable advice. So don’t wait for “someday.” Make it today. Book your call using this link.
Links mentioned in the show:
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70 Building Habits For Everyday Life/ ft. Molly Watts and Angela McDade
- James Clear, Atomic Habits
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173 - 3 Easy Ways How You Can Make Pilates Over 50 A Habit
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212 How To Keep The Weight Off For Good In Midlife/ft. Jill McCauslin & Chris Brown
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169 - The Astounding Power Of Feeling Connected For Women In Their Midlife Challenges/ ft Jen Marples
- Pursue Your Spark Blueprint
- Fasted and Fit Over 50 Jump Start
- Fearlessly Fit Club Over 50
In 'Radiant Skin Secrets Revealed After 40,' we explore the captivating intersection of health and beauty with Dr. Jen Haley, renowned host of the Radiance Revealed podcast. From her prestigious education at Cornell University to her service as a Navy Officer, Dr. Haley offers a unique and insightful perspective on dermatology, nutrition, and holistic health.
Dr. Haley's approach to patient care is deeply rooted in compassion. She emphasizes the significant relationship between our inner health and our skin's appearance. She shared insights on how midlife hormonal changes impact the skin, stressing the importance of personalized skincare to address sagging, wrinkles, and age marks.
According to Dr. Haley, nutrition plays a pivotal role in skin health. She recommended specific foods and supplements to enhance skin vitality and mitigate aging signs. The conversation also highlighted the critical connection between gut health and skin conditions, with Dr. Haley advising on steps to improve both for better overall health.
Sun protection emerged as a crucial theme, with Dr. Haley advocating for year-round vigilance and adapting skincare routines to the seasons. She also spoke on the necessity of hydration and discussed the effectiveness of treatments like micro-needling and facial massages in stimulating collagen production.
Sleep and exercise were underscored as vital components of a skin-health regimen. Dr. Haley shared strategies for improving sleep quality and explained how regular physical activity benefits skin health and combats signs of aging.
The episode wasn't just an exploration of dermatological practices but a holistic look at achieving radiance from within. Dr. Haley's journey from prestigious academic institutions to her podcast, Radiance Revealed, exemplifies her commitment to integrating wellness into every aspect of life, offering listeners a blueprint for nurturing their skin and overall health well beyond their 40s.
How to reach Dr. Haley:
- Website
Links mentioned in the show:
- Pursue Your Spark Blueprint Course
Welcome to your action plan to combat osteoporosis, which you can manage with the right strategies. This episode shifts our focus from shock and worry to empowerment through proactive prevention. We discuss the importance of early screening, especially for those at increased risk due to factors like early menopause or a family history of osteoporosis.
It's crucial to start these screenings as early as age 65 or even earlier for those at higher risk. Redefining Bone Health In Midlife transforms fear into action and takes charge of your bone health today.
Osteoporosis, often called the silent killer, progresses without symptoms and can lead to fractures, loss of height, and severe pain. Factors contributing to the risk include low physical activity, poor diet, and confident lifestyle choices like smoking and excessive alcohol consumption. However, we debunk common myths surrounding this condition, emphasizing that osteoporosis is not an inevitable part of aging and can be managed effectively with lifestyle adjustments.
Today, we're taking charge of our bone health with five key strategies. First, engage in weight-bearing and resistance exercises to help build and maintain bone density and improve muscle strength. Incorporate balance and flexibility exercises to reduce the risk of falls. Nutrition also plays a critical role; focus on a diet rich in calcium, vitamin D, and magnesium to support bone health.
In this episode, we also explore the benefits of Pilates, which enhances muscle strength and balance and promotes better posture and flexibility. Pilates can be particularly beneficial in increasing bone mineral density in the spine.
Your mindset is your greatest ally in redefining bone health in midlife. Start today by making one small change to improve your bone health—adding more calcium-rich foods to your diet, taking a brisk walk, or exploring a Pilates class.
I invite you to share how this episode has inspired you. Email me at heike@heikeyates.com with “BONE” in the subject line to share your story or ask questions.
Ready to take a more significant step? Click the link right here to book your 20-minute Spark Breakthrough and set up your call today. Don't delay; your journey to better health and fitness starts now.
Links mentioned in the show:
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137 Bone Health Over 50: Osteoporosis vs. Osteoarthritis
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5 Pilates To Crush Osteoporosis (from our limited Pilates podcast series)
- Free 20-minute Spark Breakthrough Call
- Pursue Your Spark Bueprint Course
We will explore a topic that many find challenging and crucial: maintaining weight loss in midlife and beyond. I enjoyed chatting with Jill McCauslin and Chris Brown, the inspirational founders of Becoming Elli, a community where women over 50 come together to celebrate and support each other in becoming fit, strong, and vibrant.
Jill and Chris shared their transformations, revealing how hitting their fifties was not an end but a beautiful beginning to discovering the joys of running, lifting weights, and leading a healthier lifestyle. They emphasized that the fitness journey is ongoing, much like the story of Elli, the Norse Goddess of Aging, who embodies strength and resilience.
One of the golden nuggets from our conversation was the importance of finding a balance between exercise and nutrition that you can enjoy and sustain long-term. Unlike the initial stages of weight loss, which might focus more on calorie deficits and intensive workouts, maintaining weight loss is about creating a lifestyle you love, including various activities and focusing on whole, nutritious foods.
A striking insight was the role of support systems in this journey. Whether it's a community like Becoming Elli or a close accountability partner, having someone to share your ups and downs with can make all the difference in staying on track and feeling motivated.
Through our chats, Jill and Chris highlighted that one of the biggest lessons is accepting that weight maintenance is a dynamic process. It's normal for your body to fluctuate, and being kind to yourself, adjusting your habits as needed, and staying connected with a supportive community is critical to navigating these changes.
To anyone feeling overwhelmed by the idea of keeping the weight off, remember, you're not alone. This journey is about progress, not perfection. Embrace the small victories, lean on your community, and remember, every day is a new opportunity to pursue your spark and thrive.
Connect with Chris and Jill
- Website
🌟 Feeling stuck in your midlife wellness journey? Let’s change that together! I’m inviting you to a no-obligation 20-minute Spark Breakthrough Call. It’s your chance to uncover what’s holding you back and take the first step toward a transformative health, fitness, and nutrition journey.
Today, we're diving into how changing your mindset can literally change your life, especially during midlife. It's not just about getting stronger or more flexible; it's about how your thoughts shape your journey. Our bodies and minds are evolving in midlife, and it's prime time to align our mental wellness with our physical health.
We're talking practical strategies for those ready to shift a powerful mindset. 'Midlife Mindset Shifts to Strength and Flexibility' is your go-to for insights that transform not just how you move but how you think and feel every step of the way.
First up, we tackle the significant mental roadblocks: the fear of failure, feeling overwhelmed by too many fitness options, and getting stuck in who we used to be. We explore how adopting a growth mindset transforms challenges into opportunities for growth. For instance, facing a new exercise is about celebrating each small step forward.
Then, we discuss the importance of setting intentions alongside goals. This approach brings a deeper, personal connection to our fitness journey, fueling our motivation from within. Whether we aim to hike easily or play with grandchildren pain-free, intentions guide us toward our goals with more passion.
Self-compassion is another critical point. We emphasize the power of being kind to ourselves on tough days, using positive self-talk, and setting realistic expectations to build resilience and maintain a balanced approach to health and fitness.
Lastly, we share some practical tips: start with achievable goals, tune into your body's needs, make exercise a natural part of your daily routine, celebrate every win, and use journaling as a tool for reflection and gratitude.
By fostering a positive mindset and acknowledging the small victories along the way, we pave the path toward a stronger, more flexible, and fulfilled self in midlife.
2 Ways To Take Action
🌟Pursue Your Spark Blueprint: Dive into our 8-week online group course, specially crafted for women in midlife. It's more than just a program—it's a life-changer. Learn to eat better, move more, and unlock boundless energy. With my guidance, you'll step into a life of strength and confidence. Join me to transform your health and step into your most confident self. Ready for a change? Apply here.
🔥 It's your time to shine! Secure your 20-minute Spark Breakthrough Call now, and let’s pinpoint the one action step that will pivot your health journey. Don’t wait—sign up here right now. This is your moment to take a bold step towards the wellness you deserve!
We're getting up close with Deb Blum, the inspiring soul behind The Whole Soul Way. She's not just the brains of this operation; she's a certified life, parent, and health coach with a Business Administration/IT background from the University of Connecticut. Deb recently started a new chapter, moving to Arizona with her husband of 20 years. Join us in this week's episode, "Break Midlife Barriers As A Gateway To Self-Love."
Deb's mission? To help women in midlife shed societal expectations and reveal their true essence. She believes in the power of being fully expressed and seen for our inherent magnificence. And let me tell you, her belief that understanding our emotional well-being is critical to our health is a game changer.
After facing a midlife awakening and a near-divorce, Deb pivoted to women's empowerment coaching. She launched The Whole Soul Way, a self-paced online program transforming midlife women's lives. It guides them from living by others' rules to embracing their authentic selves. Deb's step-by-step process is about breaking free from fear and conditioning, leading to happiness, fulfilling relationships, and inner peace.
Deb's journey began with a pivotal question: 'Who is this person living this life?' This led her to champion living authentically, where inner work becomes essential for well-being.
She knows the struggle of managing others' expectations while striving for self-authenticity. Deb's approach? Love and acknowledge yourself. Don't rely on others to feel good. It's about self-recognition and embracing your true self.
Deb also discusses the concept of 'reparenting our inner child,' which is crucial for changing our lifestyle habits. She warns against the pitfalls of self-care that avoid more profound issues. Striking the right balance between physical and emotional care is crucial.
Deb offers steps to break free and live authentically for those feeling stuck. It's all about reclaiming your wholeness and stopping the act of being someone you're not. Deb's insights are a roadmap to embracing your true self in midlife.
How to connect with Deb:
- IG: https://www.instagram.com/debblum/
- FB: https://www.facebook.com/DebBlumOfficial/
- WEBSITE: https://www.thewholesoulway.com/
🌟 Feeling stuck in your midlife wellness journey? Let's change that together! I'm inviting you to a no-obligation 20-minute Spark Breakthrough Call. It's your chance to uncover what's holding you back and take the first step toward a transformative health, fitness, and nutrition journey.
We're diving deep into the concept of reframing health goals, directly addressing the 'All-or-Nothing' cycle that can hinder our progress. This episode is an invitation to those seeking to break free from this restrictive mindset, offering a fresh, flexible, and joy-driven approach to health and fitness. It's designed for anyone whose fitness journey has been disrupted by life's unpredictable nature, showing that it's possible to adapt and thrive amidst these challenges.
Our main focus is on the transformative power of reframing health goals. We discuss how adapting our fitness and health objectives to match our evolving lives isn't just beneficial—it's essential. This episode encourages women in midlife to view life's disruptions not as obstacles but as opportunities to explore new and enjoyable ways to maintain an active, healthy lifestyle. This shift in perspective is key to embracing a more adaptable, joyful approach to health and fitness.
We discuss why traditional fitness habits often fail, critiquing the rigid, one-size-fits-all narratives dominating the fitness industry. Instead, we advocate for a more personalized approach, emphasizing the importance of finding joy in movement and focusing on the immediate rewards of our fitness activities. We can enhance our motivation and consistency by making small, sustainable changes that align with our daily lives.
A highlight of the episode is the introduction of the POP method—Pause, Options, Pick. This strategy embodies the essence of reframing health goals, offering a practical framework for staying flexible and making health goals that resonate with our current needs and aspirations. It's about recognizing the importance of adaptability in our health journey and finding joy in the flexibility of our approach.
We also emphasize the significance of community in the journey of reframing health goals. A supportive network can transform the process of achieving health and fitness objectives from an isolating experience into a shared, enriching journey. Community support is instrumental in maintaining motivation and fostering a sense of belonging.
By the end of this episode, it's clear that reframing health goals is not just about changing activities but about reshaping our mindset towards health and fitness. It's an invitation to live more joyfully and flexibly, making our health journey adaptable and aligned with our evolving lives. Join me as we explore how to break the 'All-or-Nothing' cycle and embrace a lifestyle where reframing health goals is the foundation for a fulfilling and dynamic approach to wellness.
I'd love to hear how this episode touched or helped you see things differently. Send an email to heike@heikeyates.com with the subject line “JOY.
If you're navigating challenges in your health and fitness journey, I invite you to a complimentary 20-Minute Spark Breakthrough Call. This focused session is crafted to offer clear, actionable guidance to propel you forward, without any fluff. Book your call right here.
Links mentioned in the show:
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159 - 5 Simple Strategies To Declutter Your Nutrition Habits
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25 - 6 Effective Tips To Boost Your Motivation
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140 The Importance Of Developing Recilience
- Private Facebook Group
- The Joy Of Choice by Michele Segar
We're opening the doors to a world where joy isn't just a feeling but a space we live in. We're talking decluttering with the queen of clean, Tracy McCubbin. Imagine your home, but with breathing room, where every nook cradles peace instead of piled-up papers. That's where Tracy takes us, transforming cluttered caves into serene sanctuaries. So, let's declutter your midlife and make room for you!
Tracy's not just any tidying guru; she's a story of transformation. Growing up amidst clutter, she saw first-hand how possessions can overshadow life's true treasures. Her journey from Hollywood's glitzy chaos to the heart of home harmony shows us that change isn't just possible; it's a path to rediscovering ourselves.
Diving into the clutter, Tracy reveals it's not about the stuff but what it signifies. It's a mirror to our mental clutter, reflecting deep-seated emotions and unresolved stories. But here's the twist – decluttering isn't just about letting go; it's about uncovering joy, one cleared corner at a time.
Tracy's company, dClutterfly, is more than a cleaning service; it's a ticket to freedom. She shares tales of spaces and souls reborn, proving that decluttering goes beyond aesthetics to touch the core of our well-being.
Ever thought your clutter could tell your story? Tracy does. She navigates us through the emotional labyrinth of clutter, highlighting the thin line between hoarding and being human. The shame, the guilt – she's seen it all and offers a hand to those ready to step into the light.
From the 'seven Clutter Magnets' to the profound 'upstream causes,' Tracy's insights are a roadmap to a clutter-free life. But her actionable tips arm us for the journey, teaching us to hold on to what truly matters while letting the rest go.
As we wrap up, Tracy's dual role as a change-maker in homes and hearts through OneKid OneWorld reminds us that decluttering isn't just personal; it's a global gateway to giving back.
Join us as we laugh, learn, and let go, making room not just in our homes but in our hearts for that elusive joy. It's an episode that doesn't just declutter; it delights, inspiring us to pursue that spark of simplicity in our midlife adventure.
If this episode resonated with you, please email me at heike@heikeyates.com, put "Episode 208" in the subject line, and tell me what action steps you'll take!
🌟 Feeling stuck in your midlife wellness journey? Let's change that together! I'm inviting you to a no-obligation 20-minute Spark Breakthrough Call. It's your chance to uncover what's holding you back and take the first step toward a transformative health, fitness, and nutrition journey.
This call is tailored for midlife women ready to take action, ignite their vitality, and redefine wellness on their terms. Spots are limited, so don't wait to turn your aspirations into action. 🔥 Secure your Spark Breakthrough Call now and book your spot right here!
How to connect with Tracy
- Website
- TikTok
Courage in midlife isn't about grand, sweeping gestures. Instead, it can be found in the everyday acts of bravery that lead to significant changes in life. In today's episode, '6 Ways To Redefine Courage In Midlife,' we dive into offering insights and practical tips for women in this vibrant life stage.
We debunk common misconceptions about courage. It isn't about quick fixes or dramatic overhauls but involves steady, sustainable shifts in lifestyle habits. Embracing expert advice and focusing on personal journeys instead of comparing with others is critical. We highlight that true courage resides in internal transformation, not just visible changes.
Our discussion covers various aspects of courage. We start with facing truths about our health and well-being. Taking the first step, like joining a course or engaging with health content, signifies courage. We discuss how career transitions can be courageous, as illustrated by Linda's venture into starting her bakery. Consistency in fitness and diet plans, embracing vulnerability, managing family dynamics, and pushing physical boundaries are also courageous acts.
Addressing health changes in midlife and defying societal expectations are forms of courage. We celebrate rediscovering personal identity, as in Julia's journey back to painting.
The practical tips for cultivating courage include starting with small steps, maintaining a positive mindset, setting realistic goals, journaling, seeking support, trying new things, listening to your body, and reflecting on progress.
I share my strengths and weaknesses – my consistent positivity and the challenge I face with impatience when plans don't align with my expectations. These qualities shape my coaching approach, helping me connect and grow with my audience.
In summary, courage in midlife is about embracing change and growing physically and mentally stronger. It's the small steps towards a healthier, happier self, a journey of transformation and growth. Now, let's turn the focus to you. Reflect on your journey.
What small steps have you taken recently that reflect courage in your life? Think about the tiny changes you've implemented in your daily routine, whether it's a new eating habit, a small shift in your exercise regime, or even a change in your mindset.
We have two calls to action today!
Email me at heike@heikeyates.com with the subject 'Courage.' and let me know your key takeaway from this episode. I'd love to hear from you and help guide you toward courage and clarity.
If today's episode resonated with you and you're looking for a clear next step, the no-obligation 20-minute Spark Breakthrough Call is it. It's direct, to the point, and could be the nudge you need towards real change.
Slots are limited because we're focusing on quality, actionable advice. So don't wait for "someday." Make it today. Book your call here! https://heikeyates.com/l/breakthroughcall/https://heikeyates.com/l/breakthroughcall/https://heikeyates.com/l/breakthroughcall/
Links mentioned in the show:
-
155 How To Stop Comparing Yourself To Other Women And Be Happier
-
22 Why It Takes Courage To Boost Self-Confidence
-
188 Courage Looks Different For Everyone/ft. Sharon Prezler
More Midlife Goddies!
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Our guest, Hoyt Prisock, the innovative creator behind a successful online speed dating platform, launched with Match.com nearly two decades ago. Hoyt, who found himself navigating the online dating world after a long marriage, has since become a seasoned voice in this arena, offering unique insights through his podcast, 'Behind the Swipe.'
Hoyt shared his perspective on how the dynamics of online dating differ substantially for individuals in midlife compared to younger generations. He provided thoughtful commentary on the unique mindset challenges encountered by men and women re-entering the dating scene later in life, emphasizing the importance of authenticity and confidence.
A crucial part of our conversation revolves around the mindset challenges men and women face in midlife as they enter the online dating scene. Hoyt offers insights on how to overcome these challenges, emphasizing the importance of confidence and authenticity.
Hoyt also highlights the most significant mistakes men and women make when starting to date online and shares surprising learnings from his podcast, 'Behind the Swipe.' He provides three essential dating rules for navigating the online world and suggests an old-school compliment that deserves a revival in online dating.
We also explored the most common mistakes made by individuals dating online and the surprising lessons Hoyt has learned from his podcast. He shared three fundamental rules for dating success in the digital age, alongside a charming, old-fashioned compliment he believes is due for a revival.
Whether it's about building confidence in the dating scene or learning to present our authentic selves online, there's a lot we can take away from Hoyt's experiences and the stories from Behind the Swipe. Remember, it's never too late to find love or companionship, and navigating the online dating world in midlife can be an adventure filled with growth and unexpected joys.
We want to know how this episode resonated with you. Did it change your perspective on online dating? Do you have your own stories or tips to share? Your insights and experiences are valuable, and we would love to hear them.
Email us at heike@heikeyates.com with the subject 'Dating' and let us know your thoughts on episode #206.
How to reach Hoyt:
hoyt@behindtheswipe.com
https://www.behindtheswipe.com/
Godies you might love
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We dive into '6 Powerful Ways to Boost Your Midlife Wellness.' No more grand resolutions that fizzle out – we're all about practical steps leading to lasting health.
First, let's rethink the whole New Year's resolution game. It's not about massive changes overnight; it's about those small, consistent steps that genuinely transform your wellness journey.
Then, we'll tackle some common wellness misconceptions, like the truth about Intermittent Fasting and why super-restrictive diets aren't the way to go. But fear not; we have a solution to guide you through these challenges.
In the second part of the episode, we're doubling down on six key things for midlife wellness. We'll explore the power of simplifying your health goals, focusing on one thing at a time, and maintaining that positive mindset.
Mindfulness takes the spotlight as we discuss how it can enhance your fitness routines, transform your eating habits, reduce stress, and help you build those healthy habits. Plus, we'll share some practical examples of how to bring mindfulness into your daily life.
And let's remember to set realistic expectations, viewing midlife wellness as a lifelong commitment and effortlessly integrating health into your lifestyle.
So, as you listen, think about that one small change you can make today for your wellness journey. Remember, it's all about those consistent, actionable steps that lead to genuine, lasting health. Tune in, and let's kickstart this transformative journey together!
Resources Mentioned In The Show
3 Simple Ways To Eating Whole Foods Instead of Eating Clean
Intermittent Fasting In Midlife Special Series
Intermittent Fasting vs. Other Diets
196 How To Reclaim Your Health and Thrive in Midlife
Pursue Your Spark Blueprint Course
Let's Work Together! Would you like to connect with me through one-on-one coaching or through one of my groups? If so, visit my WORK WITH ME PAGE and submit an application today.
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We begin an insightful journey into the essence of a fulfilled midlife. Heike chats with Bernie Borges, a seasoned B2B expert and podcast enthusiast, about the nuances of midlife fulfillment. Bernie, originally from New York City and now thriving in Tampa Bay, brings his rich experience from his successful 36-year marriage and his podcasting ventures, including the 'Midlife Fulfilled' Podcast.
This episode centers around the concept of a fulfilled midlife, examining the 5 Pillars: Health, Fitness, Career, Relationships, and Legacy. Bernie and Heike challenge listeners to introspect their fulfillment levels in these critical life areas. Bernie's insights, drawn from his diverse experiences, shed light on the less discussed yet crucial aspects of midlife.
We unravel the true meaning of midlife, offering a fresh perspective that goes beyond the conventional chronological definition. Bernie's approach to defining midlife is rooted in logic and personal insight, presenting it as a period rich with change and growth.
The discussion explores how health priorities shift during midlife and the factors driving these changes. Fitness is highlighted as a critical component for achieving a fulfilled midlife, emphasizing its role in maintaining physical and mental well-being.
The conversation then turns to career transformations during midlife. Bernie and Heike discuss how to rediscover passion in one's career and the importance of adaptability and lifelong learning in achieving career satisfaction.
Relationship dynamics are also a focal point. The Podcast delves into ways midlifers can strengthen existing relationships or build new, meaningful connections while navigating changes like children leaving home or taking on eldercare responsibilities.
The concept of legacy in midlife is examined, highlighting why many in this life stage reflect on their legacy and how it influences their sense of purpose. The episode introduces listeners to the idea of assessing fulfillment levels using the 80/20 principle, distinguishing between 'before fulfillment' and 'after fulfillment.'
How To Reach Bernie
Website
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We sit down with Dr. Maria Luque, an Air Force veteran and the go-to expert on fitness during menopause. Dr. Luque sheds light on the complex relationship between menopause, body image, and fitness, challenging common misconceptions that often hold women back. Contrary to popular belief, weight gain isn't a given, and exercise doesn't necessarily worsen menopausal symptoms; it can alleviate them. We honed in on navigating body image through the menopause maze for this episode.
Dr. Luque offers empowering strategies for women navigating the 'new normal' that comes with menopause. Among these are mindfulness practices and the importance of strength training, which can go a long way in boosting body confidence. We discuss the pivotal mental shift from asking, 'Why isn't my body making me happy?' to 'What can I do with my body?' as a way to focus on capabilities rather than limitations.
We also touch on women's unique dietary and exercise needs in this life stage, debunking the need to conform to social media standards or extreme diet cultures. The conversation takes a turn to critique the fitness industry's lack of attention toward women in midlife, with Dr. Luque advocating for more inclusive and tailored fitness programs.
The episode wraps up with an intriguing 'Menopause Survival Kit,' featuring unconventional items that extend beyond physical needs.
Don't miss this episode full of actionable insights that challenge the status quo and empower midlife women to reclaim their body confidence. Whether you're going through menopause or know someone who is, this episode is a must-listen.
I'd love to hear from you once you've thought about your action steps. Send me an email with the subject line "Body Image" to heike@heikeyates.com. Share your biggest win, your progress, or any questions you have. I'm here to support you on your journey and can't wait to celebrate your successes.
How to contact Dr. Luque:
Website
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In this episode, we tackle a common seasonal challenge: sticking to intermittent fasting goals during the holidays. We explore the balance between festive joy and health commitments, ensuring holiday enjoyment without derailing fasting routines.
First, we address the holiday season's unique pressures. Breaking fasting schedules can spark guilt, and balancing health choices with family expectations adds stress. We emphasize understanding these emotions as key to managing fasting during these times.
Next, we offer practical tips for handling intermittent fasting's social aspects during the holidays. We emphasize staying true to our fasting decisions and recalling our personal motivations. By simply and friendly explaining our choices to friends and family, we demystify our approach and foster understanding. We also suggest non-food-centric activities at gatherings, allowing enjoyment of loved ones' company without eating pressure.
We then strategize for gracefully handling social situations. This includes preparing responses to common questions, setting personal boundaries, finding support from friends or online communities, and skillfully redirecting conversations away from dietary habits.
To conclude, I stress the importance of self-confidence and embracing our lifestyle choices. Celebrating small victories and leaning on community support is key, empowering us to confidently navigate the holiday season while staying true to our intermittent fasting goals.
Tune in for an empowering mix of encouragement, practical advice, and community support designed to help you enjoy the festive season while honoring your health and wellness journey.
Links mentioned:
-
179 - 7 Ways To Sneak in Exercise During the Holidays
-
66 How To Boost Confidence
- Pursue Your Spark Blueprint Course
🎙️ Listen to the Podcast!
⭐️ Take The Pursue Your Spark Blueprint Course
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In this podcast episode, we welcome Susan Salenger, the inspiring author of "SIDELINED: How Women Can Navigate A Broken Healthcare System." At 80 years old, standing at 4'10", Susan is an accomplished author and an avid powerlifter, a testament to her belief in personal strength and resilience. She shares her journey from working in Salenger Films, a company specializing in corporate training films, to becoming a voice for women struggling within a healthcare system that often fails them.
Susan's transition into authorship was spurred by a pivotal experience - a surgery she underwent that was later revealed as unnecessary. This incident led her to explore women's paradoxical relationship with their healthcare: they are often proactive yet find themselves sidelined by the system. Her book dives into the internal conflicts and societal pressures that lead women to mismanage their health, prioritizing others' needs over their own.
"SIDELINED" is based on extensive research and interviews with diverse women chosen carefully to represent various experiences within the healthcare system. Susan discusses the women's hesitation and concerns in sharing their medical journeys. She also touches on the cultural history and gender biases that pervade the medical field, influencing how women's health issues are perceived and treated.
A central theme of Susan's research is the six instinctive behaviors women exhibit that complicate their medical diagnosis and treatment. This includes reluctance to question doctors, non-compliance with medical advice, and the tendency to downplay their symptoms. Susan emphasizes the importance of second opinions and proactive healthcare management, offering actionable steps for women to navigate a healthcare system that often overlooks their needs.
Susan's story is not just about challenges; it's about empowerment. By sharing her insights, she aims to equip women with the knowledge and confidence to advocate for their health. Her message is clear: understanding and challenging the status quo is crucial for transforming how women interact with healthcare providers and, ultimately, for improving their medical outcomes.
Please reach out to me at heike@heikeyates.com, type "sidelined" into the subject line, and let us know how this episode resonated with you.
How to connect with Susan:
Website
Tiktok
Links mentioned in the show:
Midlife Fulfilled Podcast
Listen to the Podcast!
https://heikeyates.com/category/podcast/
Connect with guest
https://www.susansalenger.com/
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Today isn't just another day; it's a milestone—the 200th episode of the Pursue Your Spark Podcast! I can't begin to express how grateful I am for each and every one of you. You've been the driving force behind this amazing journey, and today’s episode is a heartfelt 'Thank You' dedicated to you!
We're kicking things off by taking a stroll down memory lane. From a small boutique studio in Maryland to this global platform, I share how the brand evolved and why I am passionate about helping midlife women.
Ever wondered about my very first recording? I'll take you back to that moment in my basement, surrounded by memories stored in boxes. We’ll also revisit your favorite episodes and guests that have struck a chord with all of you.
Exciting times ahead! Your invaluable feedback from our recent survey guides this podcast's future. Expect shorter episodes, fresh music, and more expert interviews tailored to help you thrive in midlife.
Last but not least, get pumped for our limited series on Pilates for Women in Midlife. We'll dive deep into why Pilates is a game-changer for women like us and offer tips on how to incorporate it into your life.
Now, I'd love to hear from you! If this episode resonated with you, please email me at heike@heikeyates.com with the word 'celebrate' in the subject line. Share your thoughts, reflections, and what you're excited to hear next.
Cheers to 200 episodes and counting! Thank you for being the spark that fuels Pursue Your Spark!
Mentioned in the show:
Episode 001 Clutter Buster
How to Become an Ultra Marathon Runner
Cooking in a food truck
Maryland Microblading
Pilates For Women In Midlife - limited series
Today, we're chatting with Wendy Valentine. Wendy's is not just a writer and speaker but also a top-ranked podcast host who helps people over 50 improve their lives.
Wendy has an extraordinary story. After hitting midlife, she faced a series of life-altering events - a divorce, the loss of her brother, and crippling debt. These led her into a deep depression, pushing her to confront various aspects of her life. However, she didn't let these trials define her. Instead, she leveraged her experience to gain wisdom, reclaim her life, and launch her successful show.
But Wendy is a fighter. She turned these hardships into stepping stones, gaining wisdom, reclaiming her life, and eventually birthing her successful podcast.
But her journey didn't stop there. Wendy now lives in an RV, travels across the country, and continues to inspire women through her podcast wherever she goes. Her life on wheels represents her adventurous spirit and commitment to reaching and inspiring as many people as possible.
Her mission encourages you to reshape your life and craft your exciting next chapter. Wendy prompts you to simplify, slow down, and thoroughly relish your second half of life. She's passionate about helping you break free from any tedious or chaotic midlife routine and encourages you to take your next bold step toward a brighter future.
Tune in if you feel stuck, confused, or uninspired in your midlife journey. Wendy's has a wealth of advice, heartening stories, and practical strategies to help you reinvent your life and ignite your spark.
Join us as we hit the open road with Wendy Valentine, turning midlife into a grand adventure.
Email me at heike@heikeyates.com, type "Adventure" into the subject line, and let me know how this episode helped inspire you to design your midlife so that you thrive.
How To Connect With Wendy:
Website
Check out other episodes!
In today's episode, we embarked on an insightful journey into the world of Sober October. We kicked things off by asking, 'What's Sober October?' It's more than just a month; it's an opportunity to hit the reset button on our relationship with alcohol.
Many use alcohol for stress, hormonal changes, or societal pressures. But what if I told you there are other ways to unwind, celebrate, and cope without that trusty wine glass?
So, this episode is for you whether you're curious about Sober October, are keen on making a lifestyle change, or are interested in healthier alternatives. We explored why taking a break from alcohol can be a game-changer for our physical and emotional well-being.
We also ventured into the world of adaptogens, these incredible natural substances that can help us adapt to stress. Imagine ginseng, ashwagandha, and Rhodiola rosea working their magic. They're gaining traction as we all seek more natural ways to handle stress, but remember, the science is still unfolding.
Now, here's the juicy part. We unveiled a whole array of non-alcoholic alternatives to help you breeze through Sober-October. We've got you covered, from kombucha's tangy delights to herbal teas' soothing embrace. But, hey, we also peeled back the curtain on some downsides to mocktails and non-alcoholic drinks. It's all about informed choices, right?
But wait, there's more! We shared three super-practical solutions. Want to understand those triggers? We've got mindfulness techniques. Facing social pressure? Our 'PREP' technique has your back. And for breaking the habit? Say hello to 'SWAP.'
And guess what? Exercise plays a massive role in this journey, too! It's not just about swapping one drink for another, not even a fancy non-alcoholic one. The fundamental transformation begins as we discover what's driving our relationship with alcohol.
So, as you stride through midlife, embrace healthier coping mechanisms, conquer stress, and find joy in alternatives like exercise and mindful living. The power to make mindful choices? Yep, it's right there within you.
Now, we'd love to hear your thoughts and takeaways. Drop us a line at heike@heikeyates with the subject line 'Alcohol.' Share how this episode resonated with you and your most significant 'a-ha' moment.
Links mentioned in the show:
#130 Changing Your Alcohol Habits/ft. Molly Watts
#184 How To Make Exercise A Habit Fasted + Fit Over 50 Jump Start
We're excited to welcome the innovative and compassionate Dr. Efrat LaMandre, also known as Dr. E. She is a Functional Medicine expert with a deep understanding of misunderstood chronic conditions, including Fibromyalgia. The feeling that your body doesn't feel right, and you know it's not all in your head, is our topic for today.
Dr. E is the driving force behind The Knew Method, a unique blend of modern and functional medicine. This groundbreaking approach originated from her journey when her wife fell ill and found relief only through functional medicine. Today, Dr. E uses this powerful combination to help patients regain their health and understand the lifestyle factors that may adversely impact them.
If you're experiencing chronic joint pain, persistent stomach issues, brain fog, immune irregularities, or other inexplicable symptoms that make you "feel off," then Dr. E's insights are crucial. She advocates for patients, emphasizing that their symptoms are not mere figments of their imagination but accurate indicators of underlying health issues.
Fibromyalgia, a complex condition, will be a focal point of our conversation. This chronic disorder is characterized by widespread musculoskeletal pain, fatigue, and tenderness in localized areas.
As a member of the Board of Trustees for Staten Island University Hospital, the President of the Nurse Practitioner Association, and the owner of EG Healthcare, Dr. E continues to be a guiding light in the healthcare field. Beyond her clinical pursuits, she manages HawkScribes, a Medical Scribe company, and EG PREP, an education platform.
Furthermore, Dr. E shares her vast knowledge through her KnewMethod podcast and enlightening book, "It's Not in Your Head." In our conversation, we'll delve deeper into Fibromyalgia, examining why a diagnosis isn't always the final word and how to manage its debilitating symptoms.
Join us for an episode that could redefine your understanding of health and set you on the path to reclaiming your vitality. Don't miss it!
Email me at heike@heikeyates.com, type "Fibro" into the subject line, and let me know how this episode helped you with your questions about Fibromyalgia or other symptoms you might experience but haven't found the answers yet.
How To Reach Dr. E.:
www.eghealthcare.com
Find out how to boost your health and feel incredible as you hit midlife on the Purse Your Spark podcast. So, here's the scoop – we're exploring this fantastic guide called '3 Ways to Reclaim Your Health and Thrive in Midlife.' And trust me, it's packed with goodness.
First up, let's talk about intermittent fasting. And no, it's not just about skipping meals. This gem can seriously rev up your energy levels and give you a new focus. It's like a secret weapon for feeling fantastic, and I can't wait to break it down for you.
Then, there's Pilates. It's like your new fitness BFF. It's gentle on your joints but packs a punch for your core strength, flexibility, balance, and even how you carry yourself. And guess what? We're diving into self-care strategies, too. Think relaxing baths and getting that oh-so-needed beauty sleep.
But you know what's the real deal? It's all about building habits and keeping that good stuff going. And guess what? You don't need to do everything at once. Small steps? They're the game-changers. Oh, and I've got this nifty trick – the 5-Step SPARK Method. It's your guide to smashing through obstacles and making habits stick for good.
Imagine this – we're blending Pilates, the magic of intermittent fasting, and the pure goodness of self-care. It's like your ticket to a seriously healthy and amazing life. It's all about taking those steps, embracing the change, and getting ready to rock the second half of life.
Before we wrap up, I want to leave you with an important action step. Take a moment to reflect on what we've discussed today and think about the specific steps you will take to improve your health and well-being.
What changes are you going to make to your daily routine? How will you incorporate intermittent fasting, Pilates exercises, and self-care into your life? Remember, it's not about making drastic changes overnight but taking small, sustainable steps towards a healthier and more vibrant you.
I'd love to hear from you once you've thought about your action steps. Send me an email with the subject line "THRIVE" to heike@heikeyates.com. Share your biggest win, your progress, or any questions you have. I'm here to support you on your journey, and I can't wait to celebrate your successes with you.
Links mentioned in the show:
- 3 Ways To Capture Your Health And Thrive
- Pursue Your Spark Blueprint
- 194 Why Regular Exercise Can Be The Key To Longterm Financial Stability
- The Easy To Follow Intermittent Fasting Guide For Newbies
- How To Start Pilates Over 50 At Home
In 2013, at the age of 50, Debbie faced one of the most devastating losses imaginable - the death of her partner, George, of 32 years. A year spent as a caregiver, watching him fade, left her with a profound void, alone for the first time in her life, grappling with post-traumatic stress disorder. But Debbie's resilience emerged in her widowhood, guiding her through the enveloping loneliness, bit by bit.
She shares how she embraced her lifelong passion for writing and earned her Master in Fine Arts in Creative Writing at the impressive age of 56. Her transformative experience and dealing with grief became the centerpiece of her critically acclaimed book, 'Available As Is: A Midlife Widow's Search for Love,' a candid, darkly humorous account of rebuilding a life and finding hope after widowhood.
Throughout the episode, Debbie's story is not just about loss and rediscovery. It's also about challenging societal norms. From being a respectful widow, Debbie transformed into a vibrant, adventurous woman, exploring the uncharted waters of midlife dating. Despite the highs, the lows, and even the absurdities of dating multiple men, including a family-shy politician, she found herself and created personal growth.
We're excited to have Debbie with us today to share her incredible journey to self-discovery. We'll hear how she navigated grief, embraced fitness and yoga, discovered the liberating power of writing, and found love and companionship again with her second life partner, Randal.
Debbie's story shows us that no matter what happens, life can always take a new turn, and we can start a new chapter.
Click here to listen!
How to reach Debbie and get her book:
Website
Rating, Review & Follow on Apple Podcasts Heike’s insights on the Pursue Your Spark are so helpful in creating a well-rounded, healthy lifestyle”! ← If that sounds like you, consider rating and reviewing my show here! This helps me support more women over 50 – just like you – redefining their second half of life. Click here, scroll to the bottom, and select “Write a Review.” Then, let me know what you loved most about the episode!
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In today's episode of the Pursue Your Spark Podcast, titled "Why Regular Exercise Can Be the Key to Long-Term Financial Stability," I'll share some personal insights that might change your perspective on exercise and its value.
We've all had those days when we feel super energized and happy after a workout, right? But as we age, we seem to be at the doctor's office more often. Here's a thought: what if we could cut down those visits by moving our bodies more?
Ignoring regular exercise isn't a small mistake; it can lead to big problems. Trust me; it's time to act NOW and put exercise on our priority list. I'll share a touching story about one of my clients, who had big dreams but barely exercised. You'll see how a few changes can make a huge difference.
Getting older doesn't mean we have to spend more on healthcare. Regular exercise not only lifts our mood and keeps our bodies strong but also saves money on those pesky medical bills. In essence, staying active leads to a healthier, wealthier life.
Did you know a study found that $1.1 trillion was lost in 2016 due to health-related work problems? But small changes in our unhealthy habits could prevent millions of chronic illnesses each year, saving us a lot of money on healthcare costs.
So, tune in to this episode to understand how regular exercise can ensure better health and long-term financial stability. Let's take this journey together—it's time to invest in your health!
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike's insights on the Pursue Your Spark are so helpful in creating a well-rounded, healthy lifestyle"! ← If that sounds like you, consider rating and reviewing my show here! This helps me support more women over 50 – just like you – redefining their second half of life. Click here, scroll to the bottom, and select "Write a Review." Then, let me know what you loved most about the episode!
There is always something new on the feed, and if you're not following, there's a chance you'll miss out. Follow now!
Links mentioned in the show, including blog posts of mine, that you will want to check out!
- How to stay active with Osteoarthritis with Alyssa Kuhn
- How to stay fit, strong, and healthy in midlife
- How to increase mental and physical strength
- 5 Simple Ways That Help You Exercise Consistently
- Fearlessly Fit Over 50 Club
- Recipe packs for any lifestyle
Julia Goodfellow-Smith is no ordinary woman; at 50, she took a health scare as a wake-up call and decided to start living her bucket list, embracing life more adventurously. She's hiked England's 630-mile South West Coast Path solo, wild camped on her own, cycled King Alfred’s Way, and even walked parts of the challenging Camino de Santiago, not once but twice! Julia shares her midlife adventure by defying age with a fitness bucket list.
Julia isn't just an adventurer. She's a storyteller, using her experiences to inspire others. She's a published author, with her latest book, 'Walking the Camino, A Journey for the Heart and Soul' hitting the shelves in April.
But she’s not just about adventures. Julia brings a wealth of professional experience from various sectors and is a respected member of several esteemed organizations, including the Women’s Institute and Toastmasters International.
Living near the Malvern Hills in the UK, Julia's love for the outdoors is reflected in her commitment to sustainability and her role as a Chartered Environmentalist.
In a nutshell, Julia Goodfellow-Smith is a testament to the power of living your bucket list and embracing life's adventures, no matter your age. Today, she's here to share her incredible journey with us. So buckle up, listeners; you're in for an inspiring ride!
Click here to listen!
How to reach Julia:
Website
Rating, Review & Follow on Apple Podcasts Heike’s insights on the Pursue Your Spark are so helpful in creating a well-rounded, healthy lifestyle”! ← If that sounds like you, consider rating and reviewing my show here! This helps me support more women over 50 – just like you – redefining their second half of life. Click here, scroll to the bottom, and select “Write a Review.” Then, let me know what you loved most about the episode!
There is always something new on the feed, and if you’re not following, there’s a chance you’ll miss out. Follow now!
For more episodes, click here.
If you are experiencing menopause or are in the postmenopausal stage (or if you are just curious about learning more about your body!), this is THE podcast episode dedicated to helping postmenopausal women reclaim their health, strength, and vibrancy.
With a focus on fitness, nutrition, and overall well-being, I share invaluable insights that will inspire all of you to take charge of your health. Discover the importance of an active lifestyle, explore secret weapons against osteoporosis and heart disease, and gain valuable insights into hormone replacement therapy (HRT). I cover everything from memory improvement to natural ways of increasing estrogen levels!
And, of course, don't miss out on the ten essential strategies to reduce age-related health risks and embrace the positive aspects of aging. Tune in now and ignite your inner spark!
Reach out to me at heike@heikeyates.com or on social media if you have more questions and need help with your health goals.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike's insights on the Pursue Your Spark are so helpful in creating a well-rounded, healthy lifestyle"! ← If that sounds like you, consider rating and reviewing my show here! This helps me support more empty-nester moms 50+ – just like you – redefining their second half of life. Click here, scroll to the bottom, and select "Write a Review." Then, let me know what you loved most about the episode!
There is always something new on the feed, and if you're not following, there's a chance you'll miss out. Follow now!
Links mentioned in the show, including blog posts of mine, that you will want to check out!
- Why You’re Not Losing Weight After Menopause
- Eldercare, The Crisis Facing Working Daughters
- 5 Ways Women Over 50 Can Improve Their Heart Health
- 3 Easy Ways How You Can Make Pilates A Habit Over 50
- The Easy-to-Follow Intermittent Fasting Guide For Newbies
- Changing Your Alcohol Habits
- The Most Effective Strategies to Relieve Stress Instantly
- Sex and Intimacy in Midlife
- Check out the Fasted + Fit Over 50 JumpStart
For more episodes, click here.
How can someone who hasn't been "fit" or super active start to focus on that without hurting themselves, feeling embarrassed, or having to train for a marathon?
Moreover, what does lifestyle fitness look like? If these are questions that are on your mind, this episode is a must-listen!
Hope Zvara, the CEO of Mother Trucker Yoga, is a woman of mystery, a fitness expert with a unique perspective on wellness. What I find most interesting about Hope's approach is that it is centered around yoga and lifestyle movement. She draws on her experiences working with middle-aged women at her yoga studio, where she taught them about the connection between movement, body awareness, flexibility, and strength. She believes everyone can benefit from caring for their body and mind, no matter where they are in life.
Throughout this episode, Hope shares not only her fitness journey but emphasizes the mindset changes she had to go through to get healthy. She underscores the importance of small and consistent improvements while breaking down our own negative mindsets.
Interestingly, she now shares her expertise with truck drivers, helping them learn simple stretches, movements, and mind-shifting strategies to improve their health in just minutes a day. She has authored the book “Trucking Yoga Simple Fitness for the Long Haul”, which became an instant staple in the truck driving industry.
Hope's work is essential in promoting better health and wellness for individuals who may not have had access to this type of information before. Practical, easy to implement, and emphasizes the importance of taking care of your body and mind. If you're interested in learning more, I highly recommend checking out her book or following her on social media!
Click here to listen!
How to reach Hope:
- WEBSITE
Rating, Review & Follow on Apple Podcasts Heike’s insights on the Pursue Your Spark are so helpful in creating a well-rounded, healthy lifestyle”! ← If that sounds like you, consider rating and reviewing my show here! This helps me support more empty-nester moms 50+ – just like you – redefining their second half of life. Click here, scroll to the bottom, and select “Write a Review.” Then, let me know what you loved most about the episode!
There is always something new on the feed, and if you’re not following, there’s a chance you’ll miss out. Follow now!
Links mentioned in the show:
- Discover my exciting new Recipe Packs!
May is National Osteoporosis Month, and it's a great reminder of how crucial it is for women over 50 to prioritize bone health. Osteoporosis, a condition more common in women, weakens bones and increases the risk of fractures, often without any symptoms.
In this episode, we dive deep into the causal factors of Osteoporosis and what we can do to stay strong!
Osteoporosis can lead to loss of height, severe back pain, changes in posture, and even permanent disability. Often referred to as the "silent killer," osteoporosis can progress silently without any symptoms.
Certain risk factors for osteoporosis are beyond our control, such as gender, age, body size, ethnicity, and family history. But there's good news! Lifestyle changes can make a significant difference.
Incorporating proper nutrition is crucial for overall health, including bone health. Limiting sodium, moderating caffeine and alcohol consumption, reducing soda intake, and balancing animal and plant-based proteins are important dietary considerations.
Engaging in the right exercises is another vital component of an osteoporosis-focused program. Weight-bearing exercises like walking, jogging, dancing, and climbing stairs stimulate bone formation. Resistance training with weights or resistance bands helps strengthen bones and muscles. Balance and flexibility exercises, such as yoga and Pilates, reduce the risk of falls and enhance mobility.
Individuals can maintain their independence, enhance their quality of life, and prevent fractures by prioritizing bone health. Regular screenings, nutritious diet choices, proper exercise routines, and maintaining an active lifestyle are all essential steps in preventing osteoporosis and promoting optimal bone health.
Take charge of your bone health today and start building stronger bones for a healthier future!
Reach out to me at heike@heikeyates.com or on social media if you have more questions and need help with your health goals.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike's insights on the Pursue Your Spark are so helpful in creating a well-rounded, healthy lifestyle"! ← If that sounds like you, consider rating and reviewing my show here! This helps me support more empty-nester moms 50+ – just like you – redefining their second half of life. Click here, scroll to the bottom, and select "Write a Review." Then, let me know what you loved most about the episode!
There is always something new on the feed, and if you're not following, there's a chance you'll miss out. Follow now!
Links mentioned in the show:
- Check out my video on how to find the Pilates posture!
- Check out the Fasted + Fit Over 50 JumpStart
For more episodes, click here.
Pilates is always a hot topic in the health and wellness world. It has a rich history, and the variations of this exercise method are as diverse as the people who practice them. But at the heart of Pilates lies a set of fundamental principles that guide every movement: centering, concentration, control, precision, breath, and flow.
It was my pleasure to invite Pilates coach Shari Berkowitz to the show this week to help us understand our bodies' biomechanics and completely transform our outdated thoughts on the aging body.
Shari Berkowitz is a Pilates teacher of teachers and scientist with over 30 years of experience specializing in Pilates biomechanics and ergonomics. She is the CEO of the Vertical Workshop, a Pilates teacher training program, and her unique way of teaching Pilates crosses all boundaries by combining science and movement.
From her own personal injury that she sustained in her 20s, leading to partial paralysis, Shari shares her experience with Pilates and how it improved her balance, posture, and motor control. She shares her fascinating learning journey, punctuated with famous teachers, traumatic experiences, and the gradual development of her understanding of Pilates.
Shari also explains to us the concept of Biotensegrity - recognizing the human body as an organism rather than a mechanism. She sets aside the oversimplified, traditional understanding of the musculoskeletal system and provides us with a more accurate framework. This contemporary scientific understanding helps us reimagine the capabilities of the aging body. She encourages us to assimilate this new information to change the way we think and behave toward our aging bodies.
Click here to listen!
How to reach Shari:
- WEBSITE
Rating, Review & Follow on Apple Podcasts Heike’s insights on the Pursue Your Spark are so helpful in creating a well-rounded, healthy lifestyle”! ← If that sounds like you, consider rating and reviewing my show here! This helps me support more empty-nester moms 50+ – just like you – redefining their second half of life. Click here, scroll to the bottom, and select “Write a Review.” Then, let me know what you loved most about the episode!
There is always something new on the feed, and if you’re not following, there’s a chance you’ll miss out. Follow now!
Links mentioned in the show:
- Fasted + Fit Over 50 Jump Start
- Shari’s Pilates Teacher Blog
Intermittent fasting has gained popularity in recent years as a weight loss and health-promoting strategy. It involves restricting food intake for a certain period of time, followed by a period of normal eating.
In today’s episode, I share with you the science-backed benefits of intermittent fasting and how to decide if it is right for you. I also take you through how to start fasting and what to (realistically) expect!
One of the main benefits of intermittent fasting is that it can lead to weight loss and improved body composition. However, some women, especially those over 50, struggle to lose weight. I discuss why this may be the case for some and how to overcome it.
In addition to weight loss, intermittent fasting has many other health benefits. It can improve your insulin sensitivity, lower your blood sugar and cholesterol levels, reduce inflammation, and promote autophagy. All of these benefits can reduce your risk of chronic diseases, such as type 2 diabetes, heart disease, and cancer.
Intermittent fasting is also a sustainable eating pattern that can fit into most lifestyles. I share some methods to ease into fasting and how to find what works for you.
Of course, intermittent fasting isn't for everyone, and it's important to talk to your doctor before starting any new diet or exercise program. However, if you're looking for a safe and effective way to improve your health and well-being, intermittent fasting is definitely worth considering!
Reach out to me at heike@heikeyates.com or on social media if you have more questions and need help with your health goals.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike's insights on the Pursue Your Spark are so helpful in creating a well-rounded, healthy lifestyle"! ← If that sounds like you, consider rating and reviewing my show here! This helps me support more empty-nester moms 50+ – just like you – redefining their second half of life. Click here, scroll to the bottom, and select "Write a Review." Then, let me know what you loved most about the episode!
There is always something new on the feed, and if you're not following, there's a chance you'll miss out. Follow now!
Links mentioned in the show:
- The Easy To Follow Intermittent Fasting Guide For Newbies
- 5 Amazing Ways Intermittent Fasting Helps In Midlife
- How Intermittent Fasting Can Improve Your Sleep Quality
- Empty Nest Reboot
For more episodes, click here.
Intuition. That feeling where you “just know,” but how? What is the nature of this sixth sense, and how do we foster it? I was happy to invite Dr. Melissa Bird to this week’s podcast to answer our questions about intuition and how we can tap into this powerful force within us.
Dr. Melissa Bird, Ph.D., MSW, is a passionate feminist whose education in social work has led to a career advocating for children, women, and their families.
One of Melissa's key focus areas is helping women overcome their fears around speaking their minds and pursuing their dreams. She encourages women to listen to their intuition and tap into their inner wisdom to find their voice and purpose in life.
So, how do we tap into our intuition? Dr. Bird describes intuition as a muscle, the more we listen to it, the more we use it, and the stronger it becomes. She also reminds us to combat our perfectionism actively, to stop striving for perfection and instead strives for “humanism.” In doing so, we enhance our ability to tap into our intuition.
Moreover, she discusses the effect of society's demand for making decisions based on rationality and the idea that intuition is not considered “rational.” So, over time it has become our tendency to stamp out this sense within us.
Melissa also dives into the complexity of race and ancestry and shares a bit about her complex heritage. She explains how our sense of groundedness and identity influence our connectedness with ourselves and our intuition.
She recommends three parts in learning to reconnect with your intuition: Learn how to listen to your body, acknowledge when you’re questioning yourself, and when you realize you may have let other factors guide you, stop shaming yourself for “not listening.” We are all individuals, and we reach our sense of intuition differently.
Click here to listen!
How to reach Dr. Bird:
- WEBSITE
Rating, Review & Follow on Apple Podcasts Heike’s insights on the Pursue Your Spark are so helpful in creating a well-rounded, healthy lifestyle”! ← If that sounds like you, consider rating and reviewing my show here! This helps me support more empty-nester moms 50+ – just like you – redefining their second half of life. Click here, scroll to the bottom, and select “Write a Review.” Then, let me know what you loved most about the episode!
There is always something new on the feed, and if you’re not following, there’s a chance you’ll miss out. Follow now!
Links mentioned in the show:
- Fasted + Fit Over 50 Jump Start
- Empty Nest Reboot program
- Reinvention Rebels Podcast
Have you heard about resistant starch foods? Resistant starch foods have gained increased attention as a potential tool to improve gut health and support a healthy microbiome.
Today I'll share what resistant starch foods are and why they are good for you! I will also discuss the much-debated claim that these foods can aid in weight loss and help you decide if starch resistant foods can be of additional benefit to you.
Essentially a type of fiber, noted benefits of starch resistant foods include improved gut health, better blood sugar control, improved nutrient absorption, reduced inflammation, and the list goes on!
I focus on women in menopause and post-menopause who may benefit from consuming resistant starch as part of a healthy diet. Especially for those that are stuck losing weight and need to shake it up, want to improve gut health and reduce inflammation, and reduce the risk of type 2 diabetes and cardiovascular disease risk, then resistant starch foods are worth a try.
I also discuss who else may benefit from these foods, how much you should ideally be eating every day, and how many of the foods I mention are in your pantry right now!
Remember, it's essential to consume resistant starch as part of a healthy, balanced diet that includes a variety of nutrients. All types of fiber have health benefits, so eat a variety of fiber-containing foods.
Reach out to me at heike@heikeyates.com or on social media if you have more questions and need help with your health goals.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike's insights on the Pursue Your Spark are so helpful in creating a well-rounded, healthy lifestyle"! ← If that sounds like you, consider rating and reviewing my show here! This helps me support more empty-nester moms 50+ – just like you – redefining their second half of life. Click here, scroll to the bottom, and select "Write a Review." Then, let me know what you loved most about the episode!
There is always something new on the feed, and if you're not following, there's a chance you'll miss out. Follow now!
Links mentioned in the show:
- Fasted + Fit Over 50 JumpStart
- 6 Ways to Optimize Your Health and Reduce Inflammation
- How to Manage Microscopic Colitis
- 5 Amazing Ways Intermittent Fasting Helps You in Midlife
- What do you do if you're struggling to lose weight?
- The Easy-to-Follow Intermittent Fasting Guide for Newbies
For more episodes, click here.
This week on the Podcast, we're talking about wants and desires! And how to get real clear as to what exactly it is that we want. Personally, I believe we actually do know what we want and desire. We struggle with the cost and consequences of having what we want!
Are we willing to pay the price (and that doesn't always involve money) or live with the consequences of having what we desire? That's really where most of us get hung up, and at the extreme end of this, we may find ourselves or someone we love battling addiction.
Addiction comes in many forms. Here in the United States, addiction spans all social classes and ethnicities. It is relevant to note that many addictions are not related to recreational drugs but instead involve pharmaceutical drugs that were prescribed lawfully by a doctor, making addiction a disease that can affect anyone. Despite the prevalence of this issue, it remains a taboo topic and is infrequently spoken about openly and honestly.
In this episode, Mandy fearlessly shares her experience with her drug and alcohol use and her eventual addiction to cocaine. When she tried to stop, she realized how addicted she was. It was after a very unhealthy relationship and the feelings she was left with that made her wake up. Mandy felt that if she wanted better, she would need to reinvent herself. Finding her talent for seeing the beauty in the world and applying what she was learning and learning from teachers of the mind and spirit pushed her to keep fighting.
Mandy Alexis’ motivation was born, and the fact that she was inspiring others helped inspire her. She is proud to say that she is over two years clean and feels like a completely different person, and she leaves us with this thought, “I want people to know that no matter how long they have been one way, they can change.”
Click here to listen!
How to reach Mandy:
- WEBSITE
Rating, Review & Follow on Apple Podcasts Heike’s insights on the Pursue Your Spark are so helpful in creating a well-rounded, healthy lifestyle”! ← If that sounds like you, consider rating and reviewing my show here! This helps me support more empty-nester moms 50+ - just like you - redefining their second half of life. Click here, scroll to the bottom, and select “Write a Review.” Then, let me know what you loved most about the episode!
There is always something new on the feed, and if you’re not following, there’s a chance you’ll miss out. Follow now!
Links mentioned in the show:
- Fasted + Fit Over 50 Jump Start
- Empty Nest Reboot program
For more episodes, click here.
You decided to exercise 5 times weekly with cardio, Pilates, weights, and stretching. By planning everything out, you know that you can make exercise a consistent habit. You also understand that you can make the time, but then stuff happens… you forget that you wanted to exercise, and suddenly it's dinner time, a meeting was rescheduled into your exercise time, and you tell yourself not now because you are busy and will work out later at some point.
But then exercise never happens! You may think you're not cut out to be consistent with your exercise habits and lack willpower! Willpower is bullshit!
Many of us struggle with exercise consistency, and that's normal. Unfortunately, with a schedule booked more than we like or not seeing results quickly enough, life gets in the way. If you are new to exercise, you might not like feeling sore and tired after exercise. Something that you didn't expect.
There are many reasons why we are not consistent with our exercise habits. So instead of thinking that you're not cut out for staying consistent in your exercise, check out this week's simple ways to make your exercise program consistent.
You can make exercise habits stick but remember to be patient and kind to yourself, recognizing that setbacks are a normal part of the journey toward consistency.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike’s insights on the Pursue Your Spark are so helpful in creating a well-rounded, healthy lifestyle”! ← If that sounds like you, consider rating and reviewing my show here! This helps me support more empty-nester moms 50+ – just like you – redefining their second half of life. Click here, scroll to the bottom, and select “Write a Review.” Then, let me know what you loved most about the episode!
There is always something new on the feed, and if you’re not following, there’s a chance you’ll miss out. Follow now!
Links mentioned in the show:
- Fasted + Fit Over 50 JumpStart
- 5 Healthy Habits That Can Change Your Life
- 5 Small Habits You Can Stick With
- 7 Effortless Ways To Sneak In Exercise
- Atomic Habits, James Cleary
For more episodes, click here.
Especially now that the kids are gone, you don’t have to hide anymore or wait for the right moment for intimacy. Sensuality and pleasure are essential parts of nourishing our bodies and soul.
Sexpert and licensed marriage therapist Dr. Juliana Hause helps us rethink sex, reimaging sexuality and pleasure, and how to reignite your sexy spark in midlife.
Sex and intimacy are something that we don’t discuss enough, at least not openly. The shame associated with this topic is holding us from asking questions and getting the answers we need in midlife and beyond. Women want to know how to improve it, especially when the nest is finally empty, after an illness, or during menopause. There is nothing to be ashamed of about this topic.
We want to know how to reclaim our sex and intimacy without societal pressure or stressful expectations from ourselves and our partners. Dr. Juliana showed us how to get in touch with our sexuality and learn about a normal level of desire.
In our candid conversation, we don’t leave any stone unturned as we discuss what benefits a healthy libido has inside and outside the bedroom. So be ready to take notes and take action as we discuss low sex drive, discover what you want and how to share it with your partner, miss matched desires, sex toys, and more.
Dr. Juliana shares tips and strategies to reignite your desire and steps that help you reclaim your sexy and redefine your sensuality at any age.
Reach out to me at heike@heikeyates.com or on social media if you have more questions and need help with your health goals.
Click here to listen!
How to reach Dr. Juliana:
- Website
Rating, Review & Follow on Apple Podcasts Heike’s insights on the Pursue Your Spark are so helpful in creating a well-rounded, healthy lifestyle”! ← If that sounds like you, consider rating and reviewing my show here! This helps me support more empty-nester moms 50+ - just like you - redefining their second half of life. Click here, scroll to the bottom, and select “Write a Review.” Then, let me know what you loved most about the episode!
There is always something new on the feed, and if you’re not following, there’s a chance you’ll miss out. Follow now!
Links mentioned in the show:
- Fasted + Fit Over 50 Jump Start
- Boost Your Energy With Nutrition Strategies For Women over 50
- Empty Nest Reboot program
- Heike Yates Instagram @heikeyates
For more episodes, click here.
Heart disease is the number one killer of women. In fact, after age 50, nearly half of all deaths in women are due to some form of cardiovascular disease. Once women reach the age of 50, about the age of natural menopause, their risk for heart disease increases dramatically.
The term “heart disease” refers to several types of heart conditions. The most common type of heart disease for people over 50 is coronary artery disease (CAD), which occurs when the arteries that supply blood to the heart become narrowed or blocked by plaque. This can lead to chest pain, shortness of breath, and even heart attack.
Another type of heart disease is cardiac arrest, which occurs when the heart is unable to pump enough blood to meet the body's needs, and people stop to breath normally. This can cause fatigue, shortness of breath, and swelling in the legs.
Women over 50 are at a slightly higher risk of dying from a heart attack than men of the same age. For women, menopause doesn’t cause cardiovascular disease, but risk factors can occur around this period of a woman’s life, and heart disease symptoms may become more evident afterward.
We are talking about 5 ways women over 50 can improve their heart health. Research has shown that exercising regularly in middle age can improve the elasticity of blood vessels brought on by a sedentary lifestyle and reduce cardiovascular disease risk.
Reach out to me at heike@heikeyates.com or on social media if you have more questions and need help with your health goals.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ – just like you – thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then, let me know what you loved most about the episode!
There is always something new on the feed, and if you have not joined the show, there’s a chance you’ll miss out. JOIN NOW!
Links mentioned in the show:
- Fasted + Fit Over 50 Jump Start
- Boost Your Energy With Nutrition Strategies For Women over 50
- Empty Nest Reboot program
- Heike Yates Instagram @heikeyates
Have you ever thought that it was too late to achieve a goal? That being past 50 years old meant that certain things were out of your reach forever? This week on Pursue Your Spark, our guest, Dierdre Wolownick, tells us how we can truly achieve anything we put our mind to, even when we’re older than 70.
4 Steps To Achieve Any Goal, No Matter Your Age
Dierdre is an author, mother, professor, marathoner, and musician, speaks 8 languages, plays several instruments, and founded and conducted the West Sacramento Orchestra, but that’s just the tip of the iceberg.
She is also the oldest woman to climb Yosemite’s El Capitan, the iconic 3,200-foot granite wall in Yosemite National Park. She broke her record after scaling the rock face when she was 66 and for a second time on her 70th birthday. What a legend!
Despite what people think, life after 50 is still a life worth enjoying with fun and adventure. Dierdre shredded her fears and started climbing at 59! What is something you’ve been dreaming of doing but felt as if the time has passed? Whatever it is, take a page from Dierdre's book, and do it anyways by having the courage, journaling your dreams, getting rid of stifling beliefs, and doing the unexpected.
Eliminate any thought or belief that keeps you in the box you have put yourself in. Three of these fears mentioned in the podcast relate to time, uncertainty, and age. What if I don’t have enough time to pursue my spark after dealing with family duties? What if I am unsure about my dreams and desires or don’t even know what goals I’d like to achieve? What if I truly am too old?
Dierdre explains that you can always make time for what’s important if you want it badly enough. She also encourages us to recall what made us happy as a child and go back to explore that passion. In doing so, we should embrace aging, as it is a natural part of life, and make the time to keep being exhilarated by the child-like activities we did when we were young.
She has so much more advice to give us on this topic, but you should finish the podcast and then grab a copy of her book, The Sharp End of Life: A Mother’s Story.
As you heard here, you will learn how to “…make friends with fear in all its forms” and catapult into your brave future, where all of your “crazy” goals are met, regardless of your age.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ – just like you – thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then, let me know what you loved most about the episode!
There is always something new on the feed, and if you have not joined the show, there’s a chance you’ll miss out. JOIN NOW!
Links mentioned in the show:
Paktli Foods: https://paktlifoods.com/ - Use code PURSUEYOURSPARK15 for 15% off your order of a Celebration Box or individually packed Paktli snacks!
Fasted + Fit Over 50 Jump Start: Check out the new Protein Recipe Pack Boost Your Energy With Nutrition Strategies For Women over 50
How to reach Dierdre:
Get her book on Amazon
Website
Why is it important to eat protein? What are the health benefits of adding more protein to your daily meals? Many women undereat protein and overeat carbohydrates. Because eating quick carbs like bread, bagels, croissants, pretzels, or protein bars is easier to carry when you get hungry.
Getting enough protein is essential for your overall health. It’s time to look at protein. If you thought about starting a diet to lose the extra weight, go on a sugar buster diet or some form of detox, then take this one simple step to help you feel better and lose the excess weight gained over the holidays that I’ll be talking about today, and that is eating more protein.
Experiment with those guidelines based on your metrics. Eating enough protein is very individual, and you must remember how you feel after eating and the feedback your body gives you on the right amount of protein your body needs. It's important to remember that there are different types of proteins, which can also make a difference to you. We want to give our bodies what they need to stay strong and healthy, and adding more protein to your diet is great.
We are talking about the 4 essential reasons women need to add more protein over 50. Eating enough protein gives you more energy, helps you lose weight and body fat, and keeps your cravings at a minimum. As women over 50, we will want to increase our protein intake. The amount of protein you need depends on your age, activity level, and overall health.
Reach out to me at heike@heikeyates.com or on social media if you have more questions and need help with your health goals.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then, let me know what you loved most about the episode!
Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed, and if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!
Links mentioned in the show:
-
Paktli Foods - https://paktlifoods.com/ - Use code PURSUEYOURSPARK15 for 15% off your order of a Celebration Box or individually packed Puffly snacks!
-
Fasted + Fit Over 50 Jump Start
- Check out the new Protein Recipe Pack
- Boost Your Energy With Nutrition Strategies For Women over 50
- 5 Amazing Ways Intermittent Fasting Helps You In Midlife
- 3 Ways to Relieve Belly Bloat And Pilates Is One Of Them
- Are Store Made Protein Shakes Healthy?
- Help! How Can I Stop Food Cravings?
- Empty Nest Reboot program
- Heike Yates Instagram @heikeyates
For more episodes, click here.
How about this year, instead of sneaking cookies, we sneak in exercise during the holidays? It's simple, and I'll show you how with my 7 simple ways to sneak in exercise during the holidays.
The holidays are such a wonderful and magical time of the year. We are cooking and baking wonderful delicacies we don't make any other time of the year. We decorate our houses inside and out. So many tenfeel frustrated that we stopped doing our exercise, which we know would help us deal with stress and the potential pounds creeping up over the holidays. We worked so hard for our fitness and health goals and shouldn't let them slide.
Think about your exercise a little differently during the holidays this year. Instead of doing your regular workouts, whether going to the gym or working out in the basement to your favorite online program, let's sneak in exercise that doesn't even feel like a planned workout. Every little bit counts when it comes to staying healthy and strong over 50. Make it fun!
Think outside the box, meaning think of something different to do than your usual exercise routine. I know everyone has a different idea about what's fun, but don't be afraid to mix it up.
Working out during the holidays is essential because a good workout is one of the best ways to relieve seasonal tension. Knowing that the holidays will bring more stress into our lives, exercise is an excellent way to reduce that stress. This is the last episode for 2022, and I want to thank you for being such an avid listener and supporting this show.
Happy Holidays and see you in 2023!
Heike
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then, let me know what you loved most about the episode!
There is always something new on the feed, and if you're not following there's a chance you'll miss out. Follow NOW!
Links mentioned in the show:
- Paktli Foods - Use code PURSUEYOURSPARK15 for 15% off your order of a Celebration Box or individually packed Puffy snacks!
- Fasted + Fit Over 50 Jump Start
- How To Get Motivated To Exercise
- 5 Small Healthy Habits That You Can Stick With in 2022 (and beyond)
- 5 Tips For A Strong and Lean Core For Women Over 50
- Heike Yates Instagram @heikeyates
For more episodes, click here.
According to several studies, mid-life divorce is on the rise throughout the US. Instead of making things work, midlife couples are calling it quits. 66% of Baby Boomers said that they would prefer to divorce in an unhappy marriage. The mid-life divorce statistics support those numbers. Since the 1990s, the divorce rate of people aged 50 and older has doubled.
Martha Bodyfelt is a dating and relationship coach. Martha went through a painful divorce and was forced to question everything she knew about herself and her life. But coming out of the other end, she became resilient. A survivor. And now, it's her life's work to show women over 50 how they can do the same.
Divorce at midlife leaves many women, age 50, and better feeling stuck and afraid. Many women, after finding themselves single after years of being in a long-term committed relationship, struggle with putting themselves out there. They know they want to make a change, but they may feel overwhelmed since they have defined themselves solely through the lens of motherhood and wife for years, without really grounding themselves in what would serve THEM. It's so important to reconnect to things you love doing! You might make a new friend or have a great conversation.
Maybe you will meet a dreamy someone through that connection, but most importantly, why are you postponing that joy? The joy of doing what YOU want to do, trying something new, or meeting new people! Don't put too much pressure on yourself to meet your perfect match the first time you try something new. Instead, enjoy it for what it is, something new and different and hopefully a little exciting.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then, let me know what you loved most about the episode!
Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed, and if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!
Links mentioned in the show:
-
Fasted and Fit Over 50 Jump Start
-
Paktli Foods - Use code PURSUEYOURSPARK15 for 15% off your order of a Celebration Box or individually packed Puffy snacks!
How you can reach Martha
-
Website
-
Instagram
For more episodes, click here.
What is an empty-nest syndrome? Empty nest syndrome isn’t a clinical diagnosis. Instead, it’s a phenomenon in which parents experience feelings of sadness and loss when the last child leaves home. Heike shares that of the 5 reasons for the empty-nest divorce, being an empty-nester is only one of them.
Remember the time at the beginning of your relationship with your significant other? You were head over heels. Then you had kids, and the time together got shorter, and you were busier. Intimacy with your partner decreased. Many couples find that they have a lot of trouble rekindling their relationship when they become empty-nesters.
Sadly statistics show that since the 1990s, the divorce rate has been increasing among older couples, but you can learn to save your empty nest marriage.
Heike is sharing 5 tips on how to fight for and rescue your empty nest marriage from divorce.
Let’s face it, many of us push our marriage or relationships to the side and say things are fine. Without the kids around, you now have all kinds of opportunities to rekindle some romance and passion. Get to know each other again.
It's important to be proactive. We must take steps to stay in a close relationship with our partners. Not everyone experiences this disconnect. However, once the kids leave the house, we may have to reclaim or reinvent our relationship to rescue our empty nest marriage. The second half of your marriage can be miserable or better than ever—it’s up to the two of you to decide.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then, let me know what you loved most about the episode!
Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed, and if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!
Links mentioned in the show:
- The Empty Nest Reboot
- 5 Tips To Help You Get Unstuck In Your Empty Nest
- Episode #21 Dear Divorce Coach… and how to avoid a looming divorce
- 5 Tips To Plan For An (Almost) Empty Nest
- How To Cook For 2 When The Nest Is Empty,
- Keep Moving, Keep Doing, Keep Living with Heidi Herman
- Pelvic Dysfunction with Dr. Michele Frey
- Heike Yates's Youtube Channel
For more episodes, click here.
It is National Family Caregiver month. With 10,000 people turning 65 every day in the United States, it is highly likely that if you aren't already, at some point, you will become a caregiver to your aging parent or parents. Yet, traditionally most of the care aspect falls on us, "the daughter." So how can we, the daughters, best prepare for the eldercare of our parents and minimize the impact on our career and health?
Listen as Liz O'Donnell and Heike share how you can navigate your caregiving experiences and prepare for when you are inevitably called to care for your parent.
Liz is the founder of Working Daughter, a community for women balancing eldercare, career, and more. In addition, she is an award-winning writer and podcast host.
Before both of her parents were diagnosed with terminal illnesses on the same day, Liz had a career in marketing and raising two children. She shares some of the challenges she faced and her choices. Together we will learn more about navigating caregiving experiences and preparing for when we are inevitably called on to care for our parents.
As a working daughter, ensure you are career-proofing if caregiving falls to you. It's a good idea to clarify who you want to be as a working daughter. Put on your blinders and try not to let other people dictate what you should be doing. Have a clear head and a clear heart. Only you can honestly answer that for yourself. So much of caregiving is a mental energy game, so remember the three words to try to avoid in your caregiving journey: should, always, and never.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then, let me know what you loved most about the episode!
Plus, if you haven't already, subscribe to the podcast. There is always something new on the feed, and if you're not subscribed, there's a chance you'll miss out. Subscribe NOW!
Links mentioned in the show:
- Fasted and Fit Over 50 Jump Start
How you can reach Liz
-
Website
-
Facebook
For more episodes, click here.
I recently listened to a podcast about finance and a downturn in our economy, suggesting that a slowdown has already occurred for the past 6-months of our economy. As a result, gas prices are rising, the Federal Reserve is raising interest rates, food is getting more expensive, and we may see our nest egg shrinking when we look at our financial portfolios.
Are you feeling your heart racing at the thought of not having a nest egg? When you go to the grocery store and are unsure if you can make your weekly budget do you get sweaty palms? Or do you feel you have zero energy and want to spend your evening vegging out?
Dealing with a job or financial uncertainty, diminished financial freedom, and more expenses that we had not planned for has an incredible impact on our health. Results in ueber stress: meaning we feel sad and hopeless, can’t sleep, can’t breathe, and are dealing with anxiety.
You may have heard, "Your health is your wealth,” and “What do we have if we don’t have our health?”. Unfortunately, these statements are true, but we often skimp on our health during tough times. We need a break from worrying about the recession; a workout might help you do that.
We are not in control of a looming recession, but we can control our health and how we react to the things around us. Check out my tips in this week's episode to help you get through this tough time.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!
Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!
Links mentioned in the show:
- Fasted & Fit Club for Pilates and fitness classes designed for women over 50
- Yiming Ma, assistant professor at Columbia University
- 5 Small Healthy Habits That You Can Stick With In 2022
-
169 - The Astounding Power of Feeling connected For Women In Their Midlife Challenges/ Ft. Jen Marples
- 5 Easy Meal Prep Tips That Any Beginner Can Do
- How Intermittent Fasting Can Help You Sleep Better
- Intermittent Fasting cheat sheet right here
- 5 Strategies To Get More Done with Less Stress
For more episodes, click here.
We are discussing many women's objections to taking care of themselves and prioritizing themselves in midlife. We know how it can feel to be stuck. We know how it feels to be doing all the things for everyone else and to put your needs last. So we love when women decide they will give themselves the gift of health, freedom, and feeling great!
Kelly Howard has been connecting women to fitness, freedom, and fun by guiding them to apply consistency, mindset, and adventure to their lives for over 20 years. As a serial entrepreneur (she created and sold four companies), she's changed thousands of lives with her Fit is Freedom podcast, courses, and events, and she is a contributing author to a bestseller.
One of our biggest tips regarding your health and fitness is to find the things you enjoy doing to stay active. Then, start with a plan and find ways to make your brain happy while you work towards your goals. When you are doing the things you enjoy, it's much easier to do them because your brain is on board.
"Don't be afraid to just start over again," Kelly says. People often think they aren't good at something or can't do something because they missed a day or ate an unhealthy thing, but all you have to do is start over again.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then, let me know what you loved most about the episode!
Plus, if you haven't already, subscribe to the podcast. There is always something new on the feed, and if you're not subscribed, there's a chance you'll miss out. Subscribe NOW!
Links mentioned in the show:
- Fasted and Fit Over 50 Club
How you can reach Kelly
-
Website
-
TikTok
For more episodes, click here.
There are so many benefits to adding Pilates to your workouts. Pilates helps with back pain, makes you stand taller, and focuses on strong and lean muscles. It creates a strong core, and as a bonus, it helps with flexibility because we almost never stretch enough, all with low impact.
Don't be fooled into thinking that you can only do Pilates on those machines seen in Pilates studios which look more like torture devices. You might still be intrigued and want to try Pilates over 50 as you have heard such good things about it. It’s never too late to start Pilates.
Today we talk about 3 compelling reasons to start Pilates over 50 and 3 easy ways you can add Pilates to your day and make it a habit.
I’m a huge fan of Pilates and have been teaching for about 20 years. All my clients, online or in-person, learn how to incorporate Pilates into their day without using the machines. It is nice to have access to the machines, but they are not a must-have to achieve your health goals. Pilates doesn’t stop at the mat or with the equipment.
Pilates is ideal for women over 50 as it’s low-impact and effective in strengthening, lengthening, and toning the entire body through controlled movements.
By incorporating just a few Pilates principles into daily activities, you might start to see results after just a few weeks of consistent practice, including improved balance, better posture, increased core strength, a deeper mind-body connection, and better overall fitness.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!
Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!
Links mentioned in the show:
- Fasted & Fit Club for Pilates and fitness classes designed for women over 50.
- Pilates over 50 - Is It Too Late To Start?
- Pilates over 50 - How To Get Started At Home.
For more episodes, click here.
Family relationships can be complicated, and relationships with adolescent and adult children can be some of the most complex. Kim Muench is a woman over the age of 50 who is pursuing her life's dream. She has five kids ages 16-33, her eldest son is 11 years sober...it was her walk with him through his addiction to alcohol that prompted her to realize he was not the only person who needed to change.
So, while she partnered with her family in her son's recovery, she also began to make her own physical, mental, emotional, and spiritual well-being a priority. Kim made a conscious choice to parent in a different light.
We discuss how moms are the emotional barometer in their families and how important it is for us to put in the effort to prioritize our own well-being and tackle our unconscious limiting beliefs.
Kim’s three-plus decades of raising five children and coaching other parents empower her to lead her clients with compassion and without judgment into healthier, happier, more functional relationships.
Renewing your commitment to yourself through parenting can be an enlightening and freeing experience.
We talk about 4 great questions you can ask yourself that will help you begin reflecting on yourself and uncovering your unconscious limiting beliefs. It's important to look back to move forward. As parents, we want to remember that connection and relationship are most important to our relationship with our children of all ages.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!
Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed, and if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!
Links mentioned in the show:
- Fasted and Fit Over 50 Club
How you can reach Kim:
- Website
- TikTok
For more episodes, click here.
Do you look in the mirror and feel discouraged about your body? Or maybe you just wish your body looked different. Or you’re taking an exercise class, and suddenly your knees hurt on the lunges - that has never happened before!
It can feel difficult to love a body that seems to betray you. You're not alone. Research shows up to 84% of American women experience body dissatisfaction in their lifetimes.
You may think, “My body betrays me! How can I still love it?” Learning to love your body when you really don't is no easy task, and it's not as simple as the body positivity movement can sometimes make it seem.
Going from "I hate my body, what it looks and feels like, and what it can’t do anymore” to something more positive will take time and conscious effort.
I am sharing some real-life examples from my clients of ways a body might seem to betray you. Gabi, Monica, and Grace are not their real names, but their issues are very real for many women.
In these types of scenarios, where we feel betrayed by our bodies, we also feel…dread and hopelessness. This is natural, but it's important to reframe the way we think about our bodies and treat them.
We start losing sight of what our bodies can do when we resent the things they can’t. Or when our bodies look the way we didn’t expect them to. So instead, celebrate your body for a job well done!
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then, let me know what you loved most about the episode!
Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed, and if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!
Links mentioned in the show:
- The Empty Nest Reboot
- Research: 84% of American women‘s body dissatisfaction
- Episode #28, How to silence your inner critic
- Episode #155, How to stop comparing yourself to other women and be happier
For more episodes, click here.
Have you ever asked what the heck is graceful aging?! Judy Arazoza and I are asking that very question in this episode. We would rather age powerfully! Many women struggle with body image, especially as we age and our body begins to change. Our post-menopausal body might not be the same as it once was.
Try re-examining your focus, and instead of comparing your body to when it was younger or to someone else's body, start looking at all your body has done for you, is doing for you, and can do for you. It is wonderful to appreciate and be grateful for the things our bodies do for us.
Cultivating the habit of practicing gratitude and being thankful is a tremendous exercise we can do for ourselves.
Judy's background is in health care, and after raising four kids, she strongly desired to return to a health-related profession. She is the owner of Grateful Fitness, where she helps women in midlife be consistent with healthy habits, including fitness, nutrition, and mindset.
As fitness pros, we are responsible for cultivating an attitude of self-gratitude. Therefore, our number one priority is teaching others to move and eat to be healthy.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then be sure to let me know what you loved most about the episode!
Plus, if you haven't already, subscribe to the podcast. There is always something new on the feed, and if you're not subscribed, there's a chance you'll miss out. Subscribe NOW!
Links mentioned in the show:
- Heike's YouTube
How you can reach Judy
-
Instagram
-
Website
For more episodes, click here.
Have you ever felt like you are too old? There could be nothing further from the truth! Midlife is a wonderful time of life to seize what you want and go for it. Why? Because midlife is the BEST part of life. You’re Not Too F***ing Old!™ to take a stand, have a seat at the table, make a massive impact, change the conversation, start a business, get divorced, get married, and do whatever the hell you want to do!
Our guest for this episode, Jen Marples is a champion of women in midlife and a cheerleader for ALL women. She’s an entrepreneur, life and business coach for women, podcaster, and motivational speaker. She puts women first and lets them know they are Not Too F***ing Old!™ to have the life and business they desire.
There is a false narrative around midlife for women that we can not accomplish anything else because we are too old. This leaves many midlife women feeling unseen and defeated. This message is not coming from other women, so why are we listening to it!? Midlife women are not too old to do what they want. This is a great time to learn how to identify what we want to do next and in this episode are five helpful steps to take right now to get closer to that change.
It's not wrong to put your needs and desires first. When we are drained and exhausted we are not able to be our best or do good for the ones we love. You're not selfish or self-involved to put yourself first; you're putting everyone else first by example. We must first learn to take care of ourselves so that we can love those around us.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!
Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!
Links mentioned in the show:
- The Empty Nest Reboot
- Heike’s YouTube
How you can reach Jen:
- Website
For more episodes, click here.
Are you searching to find the perfect diet or diet approach? We are feeling pressured to have that bikini body, especially now that summer is here and many people have turned to the clean eating diet. Recently, I was asked in a podcast interview what I thought of “clean eating,” and let me tell you that I have very strong feelings about this diet approach.
In the end, clean eating is a fad diet based on the belief that consuming whole foods and avoiding convenience food and other processed foods offers certain health benefits. I don’t want to criticize anyone's way of eating, I only want to provide my evidence-based opinion.
I’m sharing what clean eating is, what it’s not, and why I would recommend not to overcomplicate your meal planning and eating strategies with the “clean eating” approach. Eating clean doesn’t necessarily mean that person is taking the best approach for their health.
In this episode, I share my top 3 tips to focus on eating whole foods instead of the clean eating diet.
Eating clean can turn into an obsession. Spending hours finding the cleanest food or the best ingredients can mentally and physically drain you.
Instead, focus on creating balanced meals with lean proteins, the least amount of processed carbohydrates, and healthy fats for every meal. If you would like help with your meal strategies, then check out the Empty Nest Reboot program, where I’ll teach you how to incorporate healthy lifestyle strategies that are sustainable.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!
Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!
Links mentioned in the show:
- The Empty Nest Reboot
- Heike’s YouTube
- Clean Eating
- How To Stop Emotional Eating To Control Your Life
- Orthorexia Nervosa
- 5 Simple Strategies To Declutter Your Nutrition Habits
- Nutrient Label Content Claims
For more episodes, click here.
Arthritis can be a barrier when it comes to leading a healthy lifestyle. It's important to remember when exercising with osteoarthritis that trying new things can be so helpful in continuing to be active. There is so much misinformation about osteoarthritis that can discourage people from being active. Using conservative management consistently is critical. Remember that progress will be slow, and it may take weeks to months to see results.
If you want to be active as you age, you may encounter joint pain and osteoarthritis. Being honest with yourself about how much we are moving is vital because we tend to overestimate how much we move especially if we are dealing with pain. It is so important to know what your options are to be able to maintain an active, adventurous life!
Dr. Alyssa Kuhn is a physical therapist and an osteoarthritis specialist. Alyssa helps people all across the world find pain relief, regain confidence and lead very active lives.
We can not stress enough the importance of being an informed patient. When you go to the doctor's office, they want to help you, but it's to your advantage if you are informed about your health and options. A simple Google search can help you start to better understand your options so you can discuss them with your doctor and figure out the best course of action for yourself. When it comes to your health, you are your biggest advocate.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then be sure to let me know what you loved most about the episode!
Plus, if you haven't already, subscribe to the podcast. There is always something new on the feed, and if you're not subscribed, there's a chance you'll miss out. Subscribe NOW!
Links mentioned in the show:
- The Empty Nest Reboot
How you can reach Alyssa
- Website
For more episodes, click here.
Yoga is a wonderful reflection of life, and by learning to breathe and soften, we can be more open to all the possibilities life has to offer.
Dagmar Spremberg is a Yoga entrepreneur and the founder of Montezuma Yoga in Costa Rica. While growing up in Germany, all she could envision for herself was a life in the sunshine and under the palm trees.
Through her own experience, she learned and believes that everybody can live their dreams and that our work is to become clear and open to receive the gifts we all deserve.
Dagmar feels as women over 50 we reach a point where we are done with playing small. Despite menopause, which can make us feel fragile, we also realize that vulnerability connects us to others and that we truly can empower each other to show up, speak up, and create an authentic, happy life.
Often times we may have no idea what we are doing or feel underqualified, but we may surprise ourselves if we go for it and give it our best. By shining our lights we inspire others to shine bright also.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!
Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!
Links mentioned in the show:
- The Ultimate Intermittent Fasting System for Beginners
How you can reach Dagmar:
-
Instagram
-
YouTube
-
Dagmar’s Website
-
Dagmar’s Yoga Business Website
For more episodes, click here.
What you eat and drink makes a big difference in how you look and feel. So the most common recommendation from family, friends and some nutrition experts is "Watch what you eat" when you want to lose weight.
Some experts tell you to count calories or log every macronutrient. Then some want you to listen to your body. This can be confusing.
Energy-dense foods contain a higher number of calories per serving. In contrast, nutrient-dense whole foods contain higher vitamins, minerals, and other essential nutrients with little or no added sugars or unhealthy fats and high calories.
Eating balanced meals high in lean protein, healthy fats, and non-processed carbohydrates fuel your body's energy and stabilize your blood sugar levels; therefore, you have fewer cravings. Therefore, including whole foods or other nutrient-dense foods in your diet will boost your energy levels.
There are many great strategies, and I share my favorites in this episode and some helpful tools and apps to help keep you dedicated to the watch-what-you-eat method you choose.
It is essential to "Watch What You Eat" to reach your health and nutrition goals. Stick to a nutrition strategy that fits your lifestyle, is easily implemented, helps you change habits, and is sustainable.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then be sure to let me know what you loved most about the episode!
Plus, if you haven't already, subscribe to the podcast. There is always something new on the feed, and if you're not subscribed, there's a chance you'll miss out. Subscribe NOW!
Links mentioned in the show:
- The Empty Nest Reboot
- Dissecting Diets – Which One Is Right For You?
- 5 Ways To Practice Mindful Eating
- 5 Easy Meal Prep Tips That Any Beginner Can Do
- MyFitnessPal
- LoseIt
For more episodes, click here.
Midlife is a much broader window of time than it ever has been before. It can be in your 40s, 50’s, 60’s, 70’s, and even for some, their 80’s! So while it can be a difficult time, it can also be a great time to reevaluate and change directions and try new things!
A Qualified Educator, Podcaster, Personal Trainer, and Life Coach, my guest this week is Cat Coluccio – aka the Midlife Success Coach – she is also an author, international speaker, coach, and a champion of women in midlife.
Her midlife reinvention started at age 43 when she was led down a path from homeschooling mom to trying something brand new.
Midlife can also be a time to find out what you enjoy and really want to pursue. Many women find that they are no longer filling the caretaker role and can think about their own needs, desires, and goals.
Cat shares she lives by her personal philosophy: “It is never too late to have a new beginning in life.”
Finding purpose can happen many times, and Cat is a wonderful example of how you can have as many new beginnings as you would like! Don't let yourself get stuck if you are feeling unfulfilled; use this as an inspiration to do something that excites you.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!
Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!
Links mentioned in the show:
- Fasted and Fit Over 50 Club
How you can reach Cat
- Website
- Rocking Midlife® Podcast
- Free EBOOK, "5 Tips to make your Midlife Rock"
For more episodes, click here.
Midlife is a much broader window of time than it ever has been before. It can be in your 40s, 50’s, 60’s, 70’s, and even for some, their 80’s! So while it can be a difficult time, it can also be a great time to reevaluate and change directions and try new things!
A Qualified Educator, Podcaster, Personal Trainer, and Life Coach, my guest this week is Cat Coluccio – aka the Midlife Success Coach – she is also an author, international speaker, coach, and a champion of women in midlife.
Her midlife reinvention started at age 43 when she was led down a path from homeschooling mom to trying something brand new.
Midlife can also be a time to find out what you enjoy and really want to pursue. Many women find that they are no longer filling the caretaker role and can think about their own needs, desires, and goals.
Cat shares she lives by her personal philosophy: “It is never too late to have a new beginning in life.”
Finding purpose can happen many times, and Cat is a wonderful example of how you can have as many new beginnings as you would like! Don't let yourself get stuck if you are feeling unfulfilled; use this as an inspiration to do something that excites you.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!
Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!
Links mentioned in the show:
- Fasted and Fit Over 50 Club
How you can reach Cat
- Website
- Rocking Midlife® Podcast
- Free EBOOK, "5 Tips to make your Midlife Rock"
For more episodes, click here.
Knee pain is one of the most common orthopedic complaints affecting 25 percent of adults, with osteoarthritis being the most common cause for people over 50.
Oftentimes people think that not being active and just staying on the couch is the solution to preventing knee pain and injury, but this is not true. Inactivity can be just as bad for your knees as the stress of excessive high-impact exercises, and you could still end up with joint pain or injury. There are many great exercises and ways to take care of your knees over 50. You do not have to give up being active and you don't have to give up your relaxing couch time either.
One of the first signs of getting older is that your joints start hurting, mainly your knees.
The knees support much of our body weight, and every step you take puts pressure on your knees. The pressure on your knees is about one and a half times your total body weight. Combatting knee pain as we age is important so we can stay active and still do the things we love.
I’m sharing my experience with knee pain and how, as a Fitness and Pilates coach, I helped myself and many of my clients to age-proof their knees with my 5 ways to take care of your knees over 50. With these tips for exercise and diet, you should be able to help reduce joint pain or prevent further damage.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!
Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!
Links mentioned in the show:
- The Empty Nest Reboot
- 5 Ways to Prevent Osteoporosis or Osteoarthritis
-
160 – The Importance Of Finding Exercises You Love
- Your Knees Absorb More Weight
- How To Prevent and Relieve Joint Pain
For more episodes, click here.
Has life ever made you feel like you are stuck in the muck? We have all felt this way, and our guest on this podcast episode shares about turning your muck into magic.
When life knocked Wendi Knox down, hundreds of red dragonflies lifted her up. What she learned from them was so life-changing; she just couldn't keep it to herself.
Wendi Knox is an author, artist, and uplifter. She used to be an award-winning Creative Director at one of the largest advertising agencies in Los Angeles. At 50, Wendi lost her job and found herself stuck in the muck of "Now What?" Then, a life-changing experience with hundreds of red dragonflies gave flight to a new mission: to inspire others that "it's never too late to soar."
We learn about the beautiful parts of learning to fly after spending time in the muck and getting to know yourself more and what brings you joy. Wendi has always had a passion for creativity and art, and although her career was creative, it took a heavy toll being in the advertising business. However, now that she is creating art on her terms, she feels like she is getting younger every day.
Following her passion and joy has been a way of turning the mucky situation into magic. For many of us, our career can feel like a massive part of our identity, and to lose that at 50, especially unexpectedly, can feel like an earth-shattering experience. Still, it can be a way to reignite your spark and passion! Your help and support may come from the most unexpected places, just like Wendi!
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then be sure to let me know what you loved most about the episode!
Plus, if you haven't already, subscribe to the podcast. There is always something new on the feed, and if you're not subscribed, there's a chance you'll miss out. Subscribe NOW!
Links mentioned in the show:
- The Empty Nest Reboot
- Maria Shriver's Blog Architects Of Change
How you can reach Wendi Knox
-
Website
-
Instagram
-
Facebook
For more episodes, click here.
How and where do we fit in? What is your next step, and what is your purpose in life? These are some of the questions you might ask yourself as you are approaching becoming an empty nester.
I'm not a counselor, but I have had many conversations with other empty-nester moms about their feelings when the kids are gone, and I'm an empty-nester mom myself.
Based on my experience and the conversations I have had, I can share some ideas and strategies to help you get unstuck in your empty nest to move forward with an open mind and open heart into your second half of life.
You've been so busy with the kids all these years that you kept your health checks to a minimum. But, of course, we all know that it takes hours out of your day to get one doctor's checkup.
So with your newfound extra time, make time to do a health overhaul. As unpleasant as some procedures are, they are necessary to keep you healthy well into the future.
You can get unstuck and ignite your spark after the kids are gone. Start with the tip that sounds the easiest to you once you have listened to this episode. Don't get overwhelmed. You have so much time to find the right path that takes you to a vibrant second half.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then be sure to let me know what you loved most about the episode!
Plus, if you haven't already, subscribe to the podcast. There is always something new on the feed, and if you're not subscribed, there's a chance you'll miss out. Subscribe NOW!
Links mentioned in the show:
- The Empty Nest Reboot
- 5 Tips To Plan For An (Almost Empty Nester)
- Fast & Fit Membership with videos
- Get More Sleep, Get More Energy
- 5 Easy Meal Prep Tips That Any Beginner Can Do
- Self-Care: The Key To A Balanced Life
For more episodes, click here.
Aging and losing strength, balance, endurance is frightening. Starting a fitness program at 50, 60, or 70 is pretty scary. The trick is to find something you love doing, or you are in love with the results. You have to want it to keep yourself going. Finding something that you love, enjoy, and repeat makes the fitness journey easier.
Today, my guest is Joni Grant, a competitive powerlifter, personal trainer, and movement specialist. She wasn't always strong and fit, but quite the opposite.
Joni discovered resistance training at the age of 58 and fell in love with it. Joni loves feeling strong, and that journey translated into writing her first book, Train To Age.
Joni learned you can't let other people dictate to you what you can and can not do. Many people tried to tell her she couldn't lift heavy things because she was a woman. After all, Joni was too old because she did not know what she was doing. When she found the right trainer to teach her, Joni was unstoppable.
Joni says: "Who knew that picking up heavy things would lead me to leave IT, become a trainer, and write a book?"
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then be sure to let me know what you loved most about the episode!
Plus, if you haven't already, subscribe to the podcast. There is always something new on the feed and, if you're not subscribed, there's a chance you'll miss out. Subscribe NOW!
Links mentioned in the show:
- The Empty Nest Reboot
- Younger Next Year
- The Barbell Prescription
How you can reach Joni Grant
- Website
For more episodes, click here.
Does this sound familiar? You’re tired and hungry after a busy day, and all you want is something healthy and quick for dinner. But when you look into your fridge, you find old kale, random what I call a “fitzls” (a made-up word for tiny portions of food that I just couldn’t throw away and had to save), but that’s not a meal either rather more like a mini snack. Likewise, looking in the freezer, you might have to defrost and cook, which you’re really not in the mood for. Your brain wants pleasure and satisfaction without stress. So the quickest way to achieve this is to grab some wine, crackers, and cheese.
But there is a better way with my 5 simple strategies to declutter your nutrition habits, making sure you eat healthy most of the time by decluttering your nutrition habits and taking control of your kitchen, pantry, and mind.
Clutter can play an essential role in our feelings about our homes, workplaces, ourselves, and nutrition. It starts with walking into the kitchen and finding kitchen counters covered with dirty dishes, an open peanut butter jar, bread crumbs, the knife still sitting there from the peanut butter & jelly someone made.
I am curious how decluttering your nutrition habits is coming along? Join us in The Empty Nest Reboot for in-depth coaching on the strategies discussed in today’s episode so that you are no longer overwhelmed and confused by your nutrition strategies.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!
Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed, and if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!
Links mentioned in the show:
- The Ultimate Intermittent Fasting Course For Beginners
- AnyList App
- Easy Vegan Picadillo from The Minimalist Baker
- The Empty Nest Reboot
- 5 Easy Meal Prep Tips for Beginners
- Mari Kondo
For more episodes, click here.
Many women after menopause find that they have trouble losing stubborn weight. We talk about some of the causes on this episode of Pursue Your Spark Podcast, primarily, focusing on the role that insulin plays in your health. People often think that insulin is a bad thing or that only people with diabetes need to think about it, but the truth is our body has it naturally. In fact, it is insulin resistance that can have negative effects on your health.
85% of adults are insulin resistant, yet most have never heard of the term. Insulin resistance can cause weight gain, diabetes, heart disease, dementia, and more. As estrogen levels fall after menopause, insulin resistance goes up...so does a women's risk for these diseases.
Dr. Morgan Nolte is a board-certified clinical specialist in geriatric physical therapy. She is the founder of Zivli, an in-depth online course, and coaching program that bridges the gap between busy physicians and patients who need to lose weight and get healthy.
Morgan helps adults reverse insulin resistance for long-term weight loss and improved metabolic health. Her mission is to prevent diseases related to insulin resistance such as diabetes, heart disease, dementia, and more.
The best way to stay healthy is to be educated about your health so you can ask your doctor and have an informed conversation with them. So, be an advocate for yourself and your health.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!
Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!
Links mentioned in the show:
- The Ultimate Intermittent Fasting Course For Beginners
- Why We Get Sick By Benjamin Bikman
- The Obesity Code By Dr. Jason Fung
- The Diabetes Code By Dr. Jason Fung
How you can reach Dr. Morgan Nolte:
- Website
- Podcast | Reshape Your Health with Dr. Morgan Nolte
For more episodes, click here.
Do you wonder why you don’t lose weight, but you have tried diet after diet? Why don’t you feel stronger after all those classes you took, and gardening is still super hard on your back? Why can’t you seem to run after the grandkids without getting out of breath? Why are your muscles stiffer than you remember them being, and now picking up your socks off the floor is a chore, and you grab them with your toes instead of bending down?
That’s where the help of a qualified fitness and wellness coach comes in. This episode talks about 5 things you need to know when hiring a fitness coach. In my 30 plus years in the industry, I’ve worked for gyms, smaller studios, in-home clients, online training with large and small groups to individual training. I want you to make the best choice for your health and what’s right for you.
What’s the difference between a personal trainer and a fitness coach?
Knowing the difference between a personal trainer and a fitness coach is essential. A personal trainer provides significant input for your workouts and helps you make the most out of your workout, but a fitness coach goes beyond the physical part. A fitness coach provides training programs and how-to’s when it comes to your workouts, plus they focus on what you need outside the training sessions. In addition, a fitness coach who builds a personal relationship with you helps you reach your goals in all aspects of mental, physical, and social health.
Find a well-educated fitness coach interested in you and your health which empowers you to stay healthy and fit in your second half of life.
Share your experience with a fitness trainer with me on social media. If you’re looking for a fitness trainer or a program, I offer private one-on-one or small group programs. So check out my website https://heikeyates.com/.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!
Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!
Links mentioned in the show:
- YouTube Channel
- The Empty Nest Reboot
- Personal Trainer vs. Fitness Coach: Benefits on Health
- 10 Reasons to Get a Personal Trainer
For more episodes, click here.
If you are like Karen Wright or me, you may have had someone you trust deeply, such as a partner, betray your trust and leave you feeling like you have to take care of everything. She labeled this role as becoming an accidental alpha woman. She never planned on being the sole breadwinner for her family or even a single parent, but unexpected confessions changed her path and threw her into a role she had not planned on. It’s very important as women that we understand finances in our homes and the costs of the lifestyle we are used to.
Karen Wright is a Master Certified Coach, a pioneer in the coaching profession, and a two-time author, including The Accidental Alpha Woman (a guide to thriving when life feels overwhelming). In addition, she is a single mother to two incredible young men and an avid reader and traveler. Karen created a framework to help other women in the same situation she found herself in, and in this episode, she shares the RECEIVE framework and how it can help you thrive when life feels overwhelming.
We discuss how boundaries can help women. For example, you may want to ask yourself, ‘if I say yes to this thing, how will I feel?’ Will you go to the event and be tired and checking your watch the whole time because you overloaded yourself? Or will you resent doing something for someone because you are over-extending yourself? Receiving help is so important for women when we find ourselves in these types of situations. We, as women, often give care and nurture, but so often, we are last on that list. Karen shares ways to take care of ourselves so we can thrive and overcome when life feels like too much.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!
Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!
Links mentioned in the show:
- The Ultimate Intermittent Fasting Course For Beginners
- Karen Wright’s book - The Accidental Alpha Woman
How you can reach Karen Wright
- Instagram - @karenwrightcoach, @accidentalalphawoman
- Twitter - @KWrightcoach
For more episodes, click here.
Have you said or heard someone else say: "I want to have a body like Tina Turner!" or "I wonder what she is eating to look so good?"
All too often, we compare ourselves to others without even noticing. Diving into why comparing is natural and how it can influence how you feel is essential to taking back control of your thoughts and feelings. Also, finding out about the different ways comparison works and what to do instead is critical to conquering it.
Comparisons are a normal part of human behavior. We observe others and compare ourselves to them. If we are better than they are, then we feel like champions, and if not, we feel depressed or stressed.
Starting to notice your thoughts around other people and your actions point you in the right direction. Remember, it's ok to self-assess and self-reflect to reach your goals and find out where you are in the process and what you need to improve on.
In this week's episode, you'll learn how to stop comparing yourself to other women be happier.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then be sure to let me know what you loved most about the episode!
Plus, if you haven't already, subscribe to the podcast. There is always something new on the feed and, if you're not subscribed, there's a chance you'll miss out. Subscribe NOW!
Links mentioned in the show:
- Brenee Brown - Atlas Of The Heart
- Social Comparison Theory - Psychologist Leon Festinger
- The Empty Nest Reboot
- The Ultimate Intermittent Fasting Course For Beginners
For more episodes, click here.
There are a lot of stereotypes that go with obesity, and Sue, like many people, did not fit those stereotypes.
Our guest today is Sue Reynolds. Sue is the author of “The Athlete Inside: The Transforming Power of Hope, Tenacity, and Faith.” She transformed herself from a 335-lb couch potato into a 135-lb World Championships-qualifying triathlete—all between the ages of 56 and 62!
Sue conquered fear and pride to find that the best version of herself had been there all along. Sue hopes the book and her story will inspire others to begin their transformation journeys - whatever those journeys may be.
Sue is a passionate achiever who throws herself wholeheartedly into everything she does. As a result of her dedication and hard work on her successful nonprofit, she let her health go and used eating to aid her in staying awake and working long hours into the night. She is sharing more about her health and fitness story and fulfilling her secret dream of becoming a triathlete. Sue’s journey from obesity to World-Class Triathlete is exciting and unique in many ways and wonderfully inspiring and relatable for everyone.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!
Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!
Links mentioned in the show:
- The Empty Nest Reboot
- The National Diabetes Association
- Weight Watchers
- Sue Reynolds’ book - “The Athlete Inside: The Transforming Power of Hope, Tenacity, and Faith”
- My Fitness Pal
- USA Triathlon Foundation
How you can reach Sue Reynolds
-
Website
-
Instagram
-
Facebook
For more episodes, click here.
This year you might be preparing for the holiday in the same way you have many other years. But, if you’re like most people, you might be able to identify with one or all of the following questions:
Are you exercising ahead of the holidays because you know that you’ll miss most of your workouts?
Are you closing your eyes, ignoring all the healthy eating habits you established, and just not worrying about what happens during the holidays until January?
Are you pre-dieting to lose some weight before the holidays?
Do you tell yourself that this pattern is just what you do every year?
I can ask you more questions, but you get the idea. The New Year’s Resolution or diet that many of us attempt to take control of our health, again, does not always serve us very well. Realistically this year will be very similar to how you always spend your holidays. The steps you take are the key to your success, and I’m sharing 5 small healthy habits that you CAN stick to in 2022 and beyond.
Creating small habits that you can do with your eyes closed, not even thinking about it, and done consistently over time, will produce results. However, it’s often best not to try to do it all at once, even if you want to, because it all just feels so overwhelming and can lead to self-sabotage.
Let’s apply that to the 5 small healthy habits you can stick with in 2022 and beyond.
- Drink a glass of water before having your coffee or tea in the morning.
- Exercise every day.
- Eat more protein.
- Reduce stress.
- Gratitude.
These are 5 small healthy habits that you can stick with in 2022. They are not overwhelming. Instead, we start with baby steps and, if practiced over time, generate the results we’re looking for in our health.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!
Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!
Links mentioned in the show:
- How To Avoid Holiday Weight Gain For Good
- 3 Reasons Why It’s Time To Stop Falling Off The Diet Wagon
- 5 Strategies To Get More Done With Less Stress
- The Empty Nest Reboot
For more episodes, click here.
Do you struggle with emotional eating? Many people do. Recognizing that emotional eating is deeply ingrained in us through both positive and negative eating patterns is an essential step in the healing process. Whenever something happens emotionally, we eat. For example, we eat and have meals around both weddings and funerals. The connection between emotions and food is always present.
We are taught to push emotions down with something else, and it’s often food and eating. Talking about our feelings is not always comfortable because confronting, feeling, accepting, admitting to our emotions can be uncomfortable, and it is easier for us to eat instead.
When we were children, we would often receive a sweetie or candy for an uncomfortable experience like the doctor or dentist or a cry. This reinforced the idea that candy/food will solve the issue.
Andrea Caprio is an expert in emotional eating, a master transformational nutrition coach, and Wellness the founder and CEO of Wellness Methods. She developed her Food Freedom Formula to help busy women who struggle with cravings and emotional eating lose weight holistically without dramatic changes to their diets or workouts.
We talk about the five steps for her Food Freedom Formula and how they can help you achieve long-term success by getting to the root of the situation and holistically heal emotional eating patterns.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!
Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!
Links mentioned in the show:
- The Empty Nest Reboot
-
Beat Your Emotional Cravings
-
Free Food Freedom Consultation
- Book mentioned: Tiny Habits: The Small Changes That Change Everything - BJ Fogg PhD
How you can reach Andrea Caprio
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Website
-
Instagram
-
Pinterest
- Youtube
For more episodes, click here.
The time between Thanksgiving and New Year’s is the most challenging time of the year to stick to your hard-earned health and wellness goals. We are preparing meals that we don’t make any other time of the year, and you might be looking forward to the special stuffing your daughter-in-law makes or the pie that Aunt Jane will bring.
Are you taking a trip this year and celebrating Thanksgiving or Christmas or the holidays with your grown kids and their families? Or is everyone coming to your house to feast?
The trouble is not the actual holidays. It’s the days between where we might think since we didn’t stick to our routine, it’s ok to blow the rest of the year and restart in January. But what about your intermittent fasting strategies during the holidays? Unfortunately, you might end up gaining 5 - 10 lbs during that time without even noticing.
This year, don’t let that trip you’re taking be a guilt trip. The holidays are a time to enjoy your family, food, and having fun. Remember that intermittent fasting is flexible, practical, and straightforward by nature, and that doesn’t change during the holidays. So use Intermittent fasting and my 5 Important Intermittent Fasting Strategies For The Holidays as your secret weapon this year to stay healthy and not gain weight.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!
Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!
Links mentioned in the show:
- Causes of Inflammation
- Alcohol Calories Content
- 5 Tips For a Strong and Lean Core Over 50
- YouTube Channel
- The Empty Nest Reboot
- How Intuitive Eating Can Improve Your Health And How To Get Started
For more episodes, click here.
Our guest today is Iffy Ibekwe; she is an estate planning attorney. We are talking about how estate planning is for everyone, no matter your estate's size or age. First, we'll find out How to Leave a Legacy through Estate Planning. Estate planning is not just for the super-rich but for everyone. It's a wonderful gift to your loved ones to not have the stress and headache of having to deal with.
Iffy is an estate planning attorney evangelist for intergenerational wealth transfer and legacy building with effective wills and trusts. She activates intentional women so they can take agency over their lives and build impactful legacies. We cover the best steps to getting started on your estate planning and how, like anything else in life, estate planning is fluid and must be kept up to date with your situation and wishes. Iffy also speaks about how she handles being an entrepreneur and mom.
I used to think that my small townhouse and car did not count as an estate and was too simple to worry about making a plan for my children, but after some life experiences and talking to Iffy, I now know that no estate is too small or simple for an estate plan. My kids have told me they feel so relieved knowing that I have made a plan for the future.
People often do not want to think about doing it because it feels morbid to plan for the worst or your death. But, actually, a fantastic way to give your loved one's peace of mind when the time comes, so they can focus on grieving and not the added burden of handling your estate after you are gone.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then be sure to let me know what you loved most about the episode!
Plus, if you haven't already, subscribe to the podcast. There is always something new on the feed and, if you're not subscribed, there's a chance you'll miss out. Subscribe NOW!
Links mentioned in the show:
- Fasted and Fit Over 50 Club
How you can reach Iffy
- Website
For more episodes, click here.
Looking young and staying young is the message we are bombarded with all the time. We are often marketed to by someone or other that we need something to look younger, more toned, more fit, and perhaps like our younger self. A multi-million-dollar anti-aging industry promises to help older adults (like me) to feel young again - implying that there is something wrong with us looking and feeling the way we are.
What's wrong with aging and the way we look?
It's time to create a new narrative in the second half of life.
Instead of letting yourself believe that, "now I'm old," "I can't do that anymore," "I don't fit in anymore," change the narrative and instead create positivity around aging. In place of "I can't," start saying "yes, I can," even though it takes a little bit of work.
I firmly believe that we have to appreciate ourselves for what we've accomplished in our lives, giving ourselves that pat on the back! Aging is a normal rhythm of life. In today's episode, I share a story that might feel familiar to you on why we need to end ageism.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then be sure to let me know what you loved most about the episode!
Plus, if you haven't already, subscribe to the podcast. There is always something new on the feed and, if you're not subscribed, there's a chance you'll miss out. Subscribe NOW!
Links mentioned in the show:
- Passionista Summit 2021 - Topic Equality
For more episodes, click here.
Have you ever had a dream so big that people called it a pipe dream? A pipe dream is defined as an unattainable or fanciful hope or plan. Today we will be talking about turning those pipe dreams into reality with Christine Renynebeau, the founder and CEO of Dreambuilt Books, an independent children's book publishing company dedicated to providing books that tackle big topics.
Not only will Christine be sharing with us about her journey of pursuing her pipe dream of becoming an author, but she is also sharing her tips for how you can pursue becoming a published author as well!
Her books tackle big topics that are great for kids and help parents start those tough conversations. These are great treasures to share with your kids and your grandkids! I love her books because they are an enjoyable read for all ages, not just the little one!
I believe we can reach for the stars and make our hopes, plans, and dreams a reality. Sometimes not exactly as we envisioned them, but nothing is impossible!
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then be sure to let me know what you loved most about the episode!
Plus, if you haven't already, subscribe to the podcast. There is always something new on the feed and, if you're not subscribed, there's a chance you'll miss out. Subscribe NOW!
How you can reach Christine
- Website
For more episodes, click here.
Followed by the episode's summary, the bottom line is that there seems to be a pattern between weight gain and the holidays every year. These include Halloween parties, Thanksgiving, and other holiday feasts. You may plan to invite your family over or to visit them during the holidays. That means you’ll eat more and move less.
Why is it important to have strong abs and a strong core? I want you to start this end of the year a bit different than other years by starting to strengthen your abs and core. Not only is it helpful when you schlepp your luggage through the airport, lift a grandkid in the air, and play active games with your grown kids. But strong abs and core have so many health benefits, especially as we are getting older. So I’m also sharing my 5 top core exercises that anyone can do to strengthen their abs and core.
This episode includes 5 tips to get strong and lean core for women over 50s plus a video for you to get started with great exercises. You can have a strong core and great-looking abs at any age. Remember that everybody is different, but what we are willing to do to get those abs looking the way we want can be a considerable commitment. So instead of thinking about washboard abs, think: health and fitness and using that strong core for adventures during your second half of life.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!
Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!
Links mentioned in the show:
- 5 Pilates Abdominals Video
- The Empty Nester Reboot
For more episodes, click here.
Can you think of someone who has betrayed you? If you are like me, you have experienced betrayal before. Whether it be from a coworker, a romantic relationship, a good friend, or even family, we have all experienced betrayal by someone you trusted deeply that shook you to the core.
That is why I am talking to guest speaker Dr. Debi Silber on this podcast episode on how to recover and heal from a betrayal. She shares with us how it is not only possible to heal from such a life crisis but to also rebuild better than ever before. Rebuild yourself and your life!
Debi is the founder of the Post Betrayal Transformation Institute and a holistic psychologist, health, mindset, and personal development expert, and author. Debi is dedicated to helping people move past their betrayals in their health, work, and relationships. In addition to Debi’s education and professional experience in the field of betrayal and forgiveness – she has lived it all, multiple times.
We talk about the 5 stages from betrayal to breakthrough that are vital for recovering, as well as making sure you do not get stuck in one of these stages and so prolong your recovery period. We dive into how an unhealed betrayal impacts your life and your health. Recognizing if you are stuck in one of these stages and how to keep moving forward towards breakthrough is vital.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!
Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!
Links mentioned in the show:
- The Empty Nest Reboot
- The PBT Institute
- The latest TEDx: “Do You Have Post Betrayal Syndrome?“
- TEDx: Stop Sabotaging Yourself
How you can reach Debie
For more episodes, click here.
Are you self sabotaging? What are some of the signs and ways you could be doing it? For example, you followed a nutrition or fitness program for the longest time and reached your goals. But then something happened, and during your Netflix binge, the snack gremlins come out, and you couldn’t help but give in. So you’re thinking, why am I doing this to myself??? Why am I sabotaging what I worked so hard for?
Do these sound familiar to you?
Self sabotage is when you undermine your own goals and values. You do things that directly conflict with your goals. There are two forms of self sabotage. Conscious and unconscious, and they may vary how they may be showing up for you.
Many of my clients come to me feeling helpless and frustrated with stories of self sabotage. If you want to know how to stop sabotaging yourself for good, the key is to start building your emotional tolerance and understand what needs your self sabotage serves within yourself. I also share the three self sabotaging habits that you need to break.
If you want to learn how to stop sabotaging yourself for good, go to the Pursue Your Spark podcast this week to develop alternative habits that fill the same need more healthily and productively!
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!
Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!
For more episodes, click here.
Today more than ever, women in midlife are letting go of society’s expectations of them and truly stepping into the lives they desire. There long was an “acceptable” way to age, but that’s no longer the case. Instead, women can be as wild and free in their golden years as they were decades before. There’s something about getting older and being more sure of who you are that is so freeing!
My guest on today’s podcast, Stephanie Raffelock, is the author of Creatrix Rising: Unlocking the Power of Midlife Women and the award-winning book, A Delightful Little Book on Aging. Stephanie is a fierce advocate for women standing in the light of their truth, unapologetically.
In this episode, we talk about how being grateful can impact your life and how making peace with your older age can help you get to know yourself better than you ever have before.
Click here to listen!
Rating, Review & Follow on Apple Podcasts Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!
Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW! How you can reach Stephanie:
-
Website
-
Book - A Delightful Little Book on Aging
-
Instagram
-
Facebook
-
LinkedIn
For more episodes, click here.
During quarantine, it became a lot easier to snack more and exercise less. This lead to weight gain for some, what is now dubbed the “Covid-19” (pounds, that is). For others, this time at home was utilized to create better eating and exercise habits. Your own health and what you ate were some of the only things you could control during this time.
However, some of my clients are experiencing weight gain now that things are opening up again. They wonder, “Why is this happening NOW and didn’t before?” They want to know how to lose the extra weight and get back to their best habits again.
In my podcast this week, I give you my three best tips to manage weight gain after the pandemic, so you can get back to feeling like yourself again in the new world!
Click here to listen!
Rating, Review & Follow on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!
Not sure how to leave a review?
- Open the Podcasts app
- Select the show under Shows (not under Episodes)
- Scroll down past the first few episodes until you see Ratings & Reviews
- Click “Write a Review” underneath the displayed reviews from other listeners. You’ll then have the option to rate us on a 5-star scale and write a review if you choose (you can rate without writing if you’d prefer)
Where to subscribe: APPLE PODCAST / STITCHER / SPOTIFY Links mentioned in the show:
Fasted and Fit over 50 Club Membership
For more episodes, click here.
After years of working towards a career, being married, and raising kids, Dr. Sharon Ufberg decided she needed a radical change in her life at 40 years old. So she stepped into the unknown and embarked on a journey that took her to New York City, in a much less comfortable but exciting lifestyle with so many possibilities around her. Sharon knew she only had one life to live and wanted to make the best of it by following her intuition and passions.
Sharon knew this was the path she was destined to take because she had complete clarity about it. In addition, she had a consistent practice of tuning into her thoughts daily. Taking the time to listen to her inner desires gave her the courage to change her life for the better dramatically. Sharon says, “Your own inner wisdom can be heard if you just get quiet enough to listen.”
Dr. Sharon Ufberg is also a Radio Host, Writer, Biz Coach, Traveler, Foodie, and co-Founder of Borrowed Wisdom – a personal growth and wellness company. As a woman, and mother Sharon passionately committed to activism and advocacy for global women’s health and safety, environmental health, and the empowerment of the whole person.
In the episode, we talk about how Sharon navigated dramatic life changes in mid-life, what being grateful for one thing every day does to your brain, and how implementing a daily practice of tuning into your intuition can help lead you to your truest self!
Click here to listen!
Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!
Not sure how to leave a review?
- Open the Podcasts app
- Select the show under Shows (not under Episodes)
- Scroll down past the first few episodes until you see Ratings & Reviews
- Click “Write a Review” underneath the displayed reviews from other listeners. You’ll then have the option to rate us on a 5-star scale and write a review if you choose (you can rate without writing if you’d prefer)
Where to subscribe: APPLE PODCAST / STITCHER / SPOTIFY How you can reach Sharon:
-
Sharon's Website
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Borrowed Wisdom
-
Instagram
-
Facebook
- sufberg@gmail.com
Other links mentioned in the show:
- Gratitude App
For more episodes, click here.
When you’re on a health and fitness journey, it is important to surround yourself with people who support you in making healthy decisions. If you have naysayers or people who discourage you from doing what is best for you and your health, having them around you can often hinder your progress and confidence.
All you need to do is unlock the confidence inside you and set forth on your mission! No one has the right to tell you what you can and cannot do, so why give them satisfaction by giving up? When people try to spread negativity, please ignore it and hone in on what you truly want for yourself and why.
Your “why” is the reason behind your motivation that sets your heart on fire. For example, you could want to be healthy because you want to go out on active adventures with your family, or you want to live longer to be around for more of your grandchildren’s lives. The confidence inside you will shine through when you feel the power of your “why.”
I talked about unlocking your confidence and more in my interview on the Rock Your Midlife Summit. The host, Karen Tui Boys, and I talked about many different topics, including maintaining your identity after your kids move out, the myths and truths behind intermittent fasting, and the best exercises for women over 50!
Click here to listen!
Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!
Not sure how to leave a review?
- Open the Podcasts app.
- Select the show under Shows (not under Episodes)
- Scroll down past the first few episodes until you see Ratings & Reviews
- Click “Write a Review” underneath the displayed reviews from other listeners. You’ll then have the option to rate us on a 5-star scale and write a review if you choose (you can rate without writing if you’d prefer)
Where to subscribe: APPLE PODCAST / STITCHER / SPOTIFY Links mentioned in the show:
- 5 for 50 Kickstarter
For more episodes, click here.
People say the only consistent thing about life is that it’s always changing! And with all of these new shifts, happiness will come – but so will hardship.
As we get older, it can be difficult to navigate massive life changes like retirement or your kids moving away. It’s easy to slip into a negative mindset about your new routine which may feel uncomfortable or foreign. However, in moments like these, what we truly need is to be resilient throughout these changes.
It takes work to stay in touch with your resilience. If you don’t maintain your fighting spirit and mindset through difficult situations in life, it can be harder to make decisions, you can become less social and easygoing, managing emotions becomes more difficult, and you find less creative inspiration from life.
My guest on this week's episode is Dr. Joseph Casciani, a psychologist who has specialized in senior care for over 30 years. More important than his expertise, he brings a passion to help all of us to make the best of every year of our lives. Dr. Casciani focuses on successful aging and managing setbacks along the way with stories, inspiration, and a good measure of positivity.
In this episode, we talk about how to “flip the switch” and take back control of your life, getting back in tune with who you really are, and how to live in your golden years with resilience and optimism.
Click here to listen!
Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!
Not sure how to leave a review?
- Open the Podcasts app
- Select the show under Shows (not under Episodes)
- Scroll down past the first few episodes until you see Ratings & Reviews
- Click “Write a Review” underneath the displayed reviews from other listeners. You’ll then have the option to rate us on a 5-star scale, and write a review if you choose (you can rate without writing if you’d prefer)
Where to subscribe: APPLE PODCAST / STITCHER / SPOTIFY How you can reach Joe:
Website
- Book – Living Longer is the New Normal
- Email - jc@livingto100.club
Other links mentioned in the show:
Breaking the Habit of Being Yourself
For more episodes, click here.
If you have kids, a major shift will happen in your life when they move out for college or move away to experience a different city. It can be a hard adjustment, but you can see this time as a wonderful opportunity for growth and new experiences for you too! Raising our kids to be amazing humans is such a wonderful goal in life, but now it’s your time to take on the second half of life and do all of the things you now have the freedom to do.
Putting your needs first is tough when you’ve been taking care of your kids for many years. Whether you’re a stay-at-home mom or a working mom, it doesn’t matter because you’ll divide the time between work, household chores, kids’ activities, your significant other, and social activities. In the end, there is very little time left for what you want in life.
In this week’s episode, I decided to compile my 5 best tips to help you plan for an empty nest and thrive when the time comes!
Click here to listen!
Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!
Not sure how to leave a review?
- Open the Podcasts app
- Select the show under Shows (not under Episodes)
- Scroll down past the first few episodes until you see Ratings & Reviews
- Click “Write a Review” underneath the displayed reviews from other listeners. You’ll then have the option to rate us on a 5-star scale and write a review if you choose (you can rate without writing if you’d prefer)
Where to subscribe: APPLE PODCAST / STITCHER / SPOTIFY Links mentioned in the show:
- Fasted and Fit Club Membership
For more episodes, click here.
If you are on a journey to lose weight, it can be stressful to make sudden changes in your eating and exercise habits. All of this new pressure triggers your body to release the hormone cortisol – which is responsible for why you feel stressed.
Cortisol causes the body to go into fat storage mode instead of fat-burning mode, which can cause your weight loss to become stagnant or even intensify. It also can cause you to have more cravings making eating healthy that much more difficult. These are a couple of the reasons why we must recognize the triggers for Cortisol and try to minimize them where we can.
This week, my guest on the show, Cassie Christopher, is a Registered Dietitian and Mom to a busy toddler. She supports postmenopausal women to get a handle on emotional eating to feel more confident in their bodies without depriving themselves of what makes them happy in life.
In this episode, we discuss triggers that can raise your cortisol, how weight loss is affected by cortisol levels when you are going through menopause, and how to make shifts in your life and routine to lower cortisol in your body.
Click here to listen!
Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!
Not sure how to leave a review?
- Open the Podcasts app.
- Select the show under Shows (not under Episodes)
- Scroll down past the first few episodes until you see Ratings & Reviews
- Click “Write a Review” underneath the displayed reviews from other listeners. You’ll then have the option to rate us on a 5-star scale and write a review if you choose (you can rate without writing if you’d prefer)
Where to subscribe: APPLE PODCAST / STITCHER / SPOTIFY How you can reach Cassie:
Cassie's Website
Balance Hormones to Curb After Dinner Overeating
Links mentioned in the show:
5 For 50 Kickstarter
For more episodes, click here.
After 30, we start to lose and break down more bone in our bodies than we can build back. Eventually, we start to feel the wear and tear that this process has had on us, and we can experience joint pain. This can happen especially when we do activities that include a repetitive motion we may have done for years (ex: golfing, gardening, typing, etc.).
We may all feel the effects of this inevitably as we get older, so I always advise taking proactive measures rather than reactive measures. However, sometimes with an active lifestyle, it can be hard to avoid wear and tear in your body over time. I know because I have actually been diagnosed with arthritis myself. I make sure to modify my lifestyle and habits to help me retain my bone strength, which eases my pain and keeps me more active for longer.
Today I'll talk about just why it is so imperative that we take actions to keep our bones healthy and strong, what Osteoporosis and Osteoarthritis are, and what specific actions you can take to prevent these conditions from affecting you. Plus some videos for you to get started with the right exercise for your condition.
Click here to listen!
Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!
Not sure how to leave a review?
- Open the Podcasts app
- Select the show under Shows (not under Episodes)
- Scroll down past the first few episodes until you see Ratings & Reviews
- Click “Write a Review” underneath the displayed reviews from other listeners. You’ll then have the option to rate us on a 5-star scale and write a review if you choose (you can rate without writing if you’d prefer)
Where to subscribe: APPLE PODCAST / STITCHER / SPOTIFY Links mentioned in the show:
- Dr. Justine Bernard on How to Build Better Bones
- How To Prevent and Relieve Joint Pain Over 50
- National Osteoporosis Foundation
- Breakdown of Food Portioning
- Fasted and Fit Club Membership
- 5 for 50 Kickstarter Guide
- Hand exercises for Arthritis
- Side-Lying Sidekick
- Pilates Posture and Standing Hip Strengthening
For more episodes, click here.
As older women, we often feel pressured to look and act much younger than we actually are. In society’s eyes, we must all try to be young, thin, and wrinkle-free. Cosmetic and diet companies capitalize on this and market to us to make us feel self-conscious of our perfectly normal and natural “flaws.” I started letting my hair go grey two years ago, and I have never felt freer since. I feel I am being true to myself, and therefore more confident and vibrant naturally.
My guest on this week’s podcast, Dr. Sarah Coxon, is all about true authenticity. To Sarah, this means a “deep exploration of who we are at the core of our being, and who we’re not.” Sarah talks about this message in her book, “The Way of the Priestess: A Reclamation of Feminine Power & Divine Purpose,” which is both a personal memoir and a call to arms for any woman that feels trapped in a social cage that stifles her truest expression and longs to live an unapologetically fulfilled life.
Sarah is an archaeologist turned yoga teacher, activist, author, and business mentor for magical women. She helps women dig deep to own their inner magic, build profitable and sustainable businesses, and live their dharma, not their conditioning. In this week’s episode, Sarah & I talk about living authentically, how sacred activism is a crucial part of her work in the world, and how to identify what you want for your life.
Click here to listen!
Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!
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Website
The Way of the Priestess Book
For more episodes, click here.
Whenever people hear that I do intermittent fasting, they either don’t understand it or have tons of questions ready to ask me. Intermittent Fasting is commonly mistaken for being just another “diet,” but it is a lifestyle in reality. I want to educate you on what I’ve learned about Intermittent Fasting so that you don’t feel too overwhelmed with the idea of it all.
Intermittent Fasting has helped me transform my life. From being more energized to my metabolism picking up again, to overall just feeling more vibrant and clear-headed! I could not rave about my positive experience with Intermittent Fasting more. And I encourage you to try it out for yourself if you are interested! You may find that you experience some of the same positive results that I have.
To better help dispel the myths or misconceptions you may have heard about intermittent fasting, I’ll answer the 10 questions I get asked the most often in this week's podcast!
Click here to listen!
Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!
Not sure how to leave a review?
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Where to subscribe: APPLE PODCAST / STITCHER / SPOTIFY Links mentioned in the show:
- 4-Week Lean Out Program
- Facebook: Heike Yates - Pursue Your Spark
For more episodes, click here.
In our society, we are so used to being on the go constantly. We are encouraged to pack each hour of our day with work, activities, and anything else that is productive. This can cause us to neglect aspects of our health integral to our overall well-being, including getting consistently restful sleep!
You may have heard it a million times, but the quality of your sleep matters much more than you know. If you are not sleeping well or getting enough sleep regularly, you can completely de-rail other areas of your health.
My guess on this week’s episode, Stella Loichot, noticed that no matter how hard she was working out and eating well while training for an upcoming Triathalon, she continued to gain weight – and it was not muscle! She couldn’t figure out what she was missing or doing wrong. That’s when she learned about the importance of high-quality sleep and realized she needed to adjust her bad sleeping habits.
Stella Loichot (Lua-show) created a new sleeping pattern for herself and broke free from the vicious cycle that kept her exhausted. Now, she is a Certified Health Coach, Speaker, and best-selling author of “Sleep It Off,” A Revolutionary Guide to Losing Weight, Beating Diabetes, and Feeling your Best Through Optimal Rest. Tune in to hear how you can improve your quality of sleep too!
Click here to listen!
Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!
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Where to subscribe: APPLE PODCAST / STITCHER / SPOTIFY Links mentioned in the show:
4 Week Lean Out Program
How you can reach Stella:
Grab the free checklist with 100 Sleep Killers
Website
Stella’s Book
If you are a listener from Germany, you can get the book here
For more episodes, click here.
Have you ever felt overwhelmed with cooking for yourself (let alone a family) for three meals each day? Do you usually end up ordering take-out, or putting together something quick and unhealthy, only to feel disappointed that you fell off your nutrition plan again?
If you can relate, this week’s podcast episode is for you! Meal prepping – a.k.a. making your meals ahead of time – gives you control over what goes in your food, which is perfect for anyone who wants to stay on track with their health goals.
I want to share the magic of meal prepping with you and how much it’s helped me keep on track with my nutrition and daily schedule. I no longer have to spend hours in the kitchen every day since I took the time to plan and prep ahead of time! The strategies I share are ideal for the empty nester lifestyle as well.
Tune in to the Pursue Your Spark podcast this week to hear the 5 steps I recommend you take so you can start meal prepping ASAP and stop getting off track with your diet and spending endless hours cooking each day!
Click here to listen!
Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!
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Where to subscribe: APPLE PODCAST / STITCHER / SPOTIFY Links mentioned in the show:
- 4-Week Lean Out Program
- Minimalist Baker
For more episodes, click here.
Did you know that stroke is the No. 4 cause of death in women? The lifetime risk of stroke for women between 55 and 75 in the United States is 1 in 5. Stroke is the third leading cause of death for women. Stroke is also the leading cause of serious, long-term disability in the United States.
These facts astonished me when I heard them. Stroke is not a commonly talked subject, and I believe we need to have more education on this topic, especially if you are a woman over the age of 50!
So when I got a chance to speak with Tsgoyna Tanzman, I knew she would be a very valuable guest to have on the podcast. Tsgoyna is a holistic Speech-Language Pathologist, Life Coach, author, and speaker who’s helped thousands of stroke survivors and their caregivers recover meaningful lives after stroke and brain injury.
Tsgonya’s book is called “Hope After Stroke for Caregivers & Survivors.”
In this episode, Tsgonya educates us on the types of strokes, helps identify signs of a stroke, and gives helpful advice on lowering our stress and risk of stroke overall. Listen to this week’s episode for all of this useful knowledge; you never know if you might need it.
Click here to listen!
Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!
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Where to subscribe: APPLE PODCAST / STITCHER / SPOTIFY How you can reach Tsgoyna:
- Freebie Graphic for Hope After Stroke
- Website
For more episodes, click here.
Two years ago, my life changed drastically. It all happened so fast. One day I was fine, and the next, I was curling over in excruciating pain in the emergency room. I had tried cutting out certain foods for months and trying to track if anything changed, but nothing was giving me relief.
After visiting with my doctor, I was diagnosed with Microscopic Colitis. I did not know what it was but was relieved to know what was causing me such pain. I was looking forward to finally knowing what would relieve my pain. Unfortunately, the doctor told me that my best bet was to take copious amounts of Pepto Bismol, and this was all that could be done.
I was flabbergasted that this was the only treatment offered to me. I took it upon myself to figure out what changes I could make regarding my diet and exercise to help me feel better. Listen to this week's episode to learn how to mitigate my Microscopic Colitis symptoms and how I’m doing now!
Click here to listen!
Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!
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Where to subscribe: APPLE PODCAST / STITCHER / SPOTIFY Links mentioned in the show:
- 4-Week Lean Out Program
For more episodes, click here.
You get home from a long, stressful day at work and all you want to do is relax. You turn on the TV, grab a snack and cuddle up on the couch with a glass of wine. You finish your episode and go to pour another glass. Before you know it, you’ve watched 4 episodes in a row, and the whole bottle is gone!
Drinking can be okay in moderation, but alcohol use can damage your health when it becomes excessive. Molly Watts has experienced the addictive nature of alcohol on both sides of the spectrum. When she was young, her mother had an alcohol abuse problem that affected her entire family. Now, as a grown woman, she realized she too had a problem with excessive alcohol consumption.
Molly started hosting her own podcast, created a Facebook group to connect with her audience, and has a book on the subject coming out this summer. Her mission is to educate people about the effects of alcohol consumption and helps them change their relationship with alcohol. Molly and I talk about how to recognize the signs of alcohol abuse, whether drinking new “fit” wines actually make a difference for your health, and what steps you can take if you want to change your drinking habits.
Click here to listen!
Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!
Not sure how to leave a review?
- Open the Podcasts app
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Where to subscribe: APPLE PODCAST / STITCHER / SPOTIFY How you can reach Molly:
- Breaking the Bottle Legacy Podcast
- MollyWatts.com
- Facebook Page
- Change Your Alcohol Habit Facebook Group
For more episodes, click here.
Have you ever had the feeling where your stomach feels so stuffed that you’re almost uncomfortable? You start to wonder if that meal you just ate full of fat and sugar was worth it or not because now you’re in so much pain!
Being bloated can feel awkward and painful. Luckily, I have reduced my belly bloat symptoms by using a combination of diet changes, breathing practices, and exercise. In this week’s episode, I even address a somewhat unmentionable topic – farting! Yes, I said it.
But it’s necessary to understand that this is normal and a part of our body’s digestion system.
I will go over exactly what bloating is, what causes it, and 3 natural ways that you can relieve your belly bloat symptoms. I get real on this episode, so make sure to tune in!
Click here to listen!
Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!
Not sure how to leave a review?
- Open the Podcasts app
- Select the show under Shows (not under Episodes)
- Scroll down past the first few episodes until you see Ratings & Reviews
- Click “Write a Review” underneath the displayed reviews from other listeners. You’ll then have the option to rate us on a 5-star scale and write a review if you choose (you can rate without writing if you’d prefer)
Where to subscribe: APPLE PODCAST / STITCHER / SPOTIFY / Links mentioned in the show:
- Fasted and Fit over 50 Club Membership
- 6 Ways to Optimize your health and reduce inflammation
- Pilates 1/2 Roll Down
- Pilates Spine Stretch
- Pilates Spine Twist
For more episodes, click here.
I always emphasize how important it is to stay active as we get older. Being active as a part of your lifestyle is good for your body, mind, and overall well-being and happiness!
Doing an activity you enjoy is also key to staying consistent in your fitness practice. I always recommend trying new types of activities to keep yourself engaged in movement and find what type of activity truly motivates you. There are so many ways to incorporate different types of movement in your life, and with the internet, you can always access classes for something new!
My next guest, Geri NcNiece, is an avid “hooper” and wants to spread the joy of hooping to women over 50 everywhere! She teaches hooping in-person as well as online for her long-distance clients. Geri even created her own custom-made hoops to be the perfect tool for her practice! In my interview with her, Geri shares how hooping can give the JOY of youthful play, plus help you stay flexible, toned, and fit.
Click here to listen!
Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!
Where to subscribe: APPLE PODCAST / STITCHER / SPOTIFY Links mentioned in the show:
- Intermittent Fasting Cheat Sheet
How to reach Geri:
- aRoundJoy Website
- Youtube
For more episodes, click here.
We’ve all been there. You open your eyes in the morning, and the first thing you notice is how stiff and achy your body feels. It’s more pronounced than it ever has been at any time in your life, and you wonder if this is how it’s always going to be. Inflammation is an essential part of the body’s immune response, but it can be painful and irritating!
Yes, as we get older, we are more prone to having inflammation. But, there are indeed ways to mitigate these effects and start feeling some relief. There are many different facets of our lives that affect how inflamed our bodies become. Your eating habits, sleep routine, and even stress can trigger inflammation in the body!
In my podcast this week, I let you in on the 6 most helpful strategies that have helped me and my clients reduce inflammation and start feeling more rejuvenated overall if you want to learn how to start feeling less achy by applying techniques that can benefit you in all areas of your life, check out the episode!
Click here to listen!
Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!
Where to subscribe: APPLE PODCAST / STITCHER / SPOTIFY / Links mentioned in the show:
- Intermittent Fasting Cheat Sheet
- 4 Week Lean Out Program
- Fasted & Fit Over 50 Club
Ahh, retirement. Most people look forward to the day they retire as the time where they finally get to kick back, relax, and enjoy life. You don’t need to be a busy body every day; you can go with the flow provided that you’ve set yourself up to live comfortably.
However, this can also be when many feel stagnant, even lost, without their prior occupations taking all their time up. Many people don’t know what to do with all the new time on their hands! There is never a better time than retirement to get involved in a new hobby, try new things, and meet new people!
My guest this week, Heidi Herman, encourages us to continue to keep expanding our horizons, even as we enter retirement. She was inspired by her mother, who decided to try 93 new things before turning 94 years old! She wrote a book called “On with the Butter! Spread More Living onto Everyday Life” to show readers ways they can reclaim their vitality and keep living active, vibrant lives.
Heidi talks about her deep love for her Icelandic heritage, her mother’s inspiring story, and how you can revitalize your mind, body, and spirit in your golden years!
Click here to listen!
Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!
Where to subscribe: APPLE PODCAST / STITCHER / SPOTIFY Links mentioned in the show:
Leave a review here to enter the giveaway for Heidi’s book!
- Heidi’s Website
- Heidi’s LinkedIn
- Heidi’s Facebook
- Heidi’s Instagram
- Heidi’s Youtube
GRAB your Free 5 Over 50 Kickstarter today and start living your healthiest lifestyle.
For more episodes, click here.
During quarantine, many of us have had major changes in our lifestyle, sometimes leading to changes in our body. Many people have gained what they call the “COVID-19” (pounds, that is) from the lack of exercise we aren’t getting as much now that we are indoors most of the time.
Maybe you’ve experienced some weight gain too, and you’ve tried to get in shape again, but your old strategies seem not to be working like they used to. This can be extremely frustrating and dumbfounding! Alas, as we age, menopause can make it even more difficult for us as women to lose weight.
What you can do, however, is identify any other habits in your lifestyle that you could modify to have optimal results instead of continuing to struggle to lose weight. That’s exactly what I will help you do in this week’s episode!
I’ll talk about the 10 most overlooked ways you could be hindering your weight loss progress and speak from my personal experience on how to resolve them. If you’d like to stop plateauing and get results in a healthy, sustainable way, tune in to this week’s podcast!
Click here to listen!
Rating, Review & Subscribe on Apple Podcasts "Heike's insights are so helpful in creating a well-rounded, healthy lifestyle. I love all the Pursue Your Spark episodes." <- If that sounds like you, consider rating and reviewing my show! This helps me support more women – just like you – to start healthy and strong midlife. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Let me know what you loved most about the episode!
If you are not subscribed to the podcast yet, please do so. Be part of the journey, my strong and inspiring guest share, and how they took charge of their destiny. Subscribe now!
Links mentioned in the show: * 4 Week Lean Out Program
Other ways to enjoy this episode: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO / AMAZON MUSIC / LISTEN NOTES For more episodes, click here.
There are times in all of our lives where we may feel a particular calling laid upon our hearts. Maybe it’s to go back to school, challenge yourself to grow in your athletic ability, go on a grand adventure, and immerse yourself in a new culture. Just the thought of pursuing the calling sets your heart on fire!
My guest this week, Patti Shales Lefkos, actually wanted to achieve all three of the goals I mentioned above, And even more impressive, she successfully completed all of them – at age 68! Patti decided she wanted to be a freelance travel writer and went to journalism school in her 60’s. She then set off on a 3 month-long solo volunteering and trekking trip to Nepal and has since written a book about her experiences.
You may feel that your goal is too out of reach or difficult to accomplish, but when you are truly called to do something, your soul will not let you ignore it. Patti’s story reminds me that we can always continue growing and pushing ourselves more than we ever thought was possible for our lives.
I’d love for you to hear about Patti’s adventures and experiences on this week’s podcast and feel inspired to pursue whatever ignites your spark – at any age!
Click here to listen!
Rating, Review & Subscribe on Apple Podcasts "Heike's insights are so helpful in creating a well-rounded, healthy lifestyle. I love all the Pursue Your Spark episodes." <- If that sounds like you, consider rating and reviewing my show! This helps me support more women – just like you – to start healthy and strong midlife. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Let me know what you loved most about the episode!
If you are not subscribed to the podcast yet, please do so. Be part of the journey, my strong and inspiring guest share, and how they took charge of their destiny. Subscribe now!
Links mentioned in the show: * Patti’s Website * Patti’s Book - Nepal One Day at a Time * All book profits are donated to support education in Nepal Sambhavnepal * Trek Coaching
Other ways to enjoy this episode: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO / AMAZON MUSIC / LISTEN NOTES For more episodes, click here.
There you are again, sitting on the couch watching TV when a commercial for your favorite pizza restaurant comes on. You see how ooey-gooey the cheese looks, and your mouth starts watering. You think, “It can’t be all that bad, right? I’ll just give in and order this pizza one time and not make a habit out of it.”
You order yourself a pizza, and next thing you know, you always have the urge to have pizza late at night now, and the craving is even stronger! You end up feeling even more insatiable for salty, cheesy foods than ever!
Did you know that when you have cravings, your body may be lacking in certain nutrients? You could actually eat something healthy to stop yourself from craving the sugary or salty snack you wanted in the first place!
In this week's episode, I talk about real ways that have helped me and my clients curb cravings for unhealthy foods, how not all cravings are bad, and that (occasionally) it actually is okay to indulge in your craving!
Click here to listen!
Rating, Review & Subscribe on Apple Podcasts "Heike's insights are so helpful in creating a well-rounded, healthy lifestyle. I love all the Pursue Your Spark episodes." <- If that sounds like you, consider rating and reviewing my show! This helps me support more women – just like you – to start healthy and strong midlife. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Let me know what you loved most about the episode!
If you are not subscribed to the podcast yet, please do so. Be part of the journey, my strong and inspiring guest share, and how they took charge of their destiny. Subscribe now!
Links mentioned in the show: * 4 Week Lean Out Program
Other ways to enjoy this episode: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO / AMAZON MUSIC / LISTEN NOTES For more episodes, click here.
Oftentimes as women, we can shy away from asking for what we really need. We can sometimes compromise our true desires in exchange for the appearance of seeming more agreeable and polite. But is this habit really serving us in the long run?
Maybe we could radically change our lives by having the courage to ask for what we really deserve. Or – per the advice of my next guest Dia Bondi – you should ask for more than what you think you deserve to get what you really need and settle for no less.
When she decided to attend auctioneering school for fun, Dia Bondi discovered some life-altering lessons that she now teaches to women all around the world today. She created a program called Ask Like an Auctioneer, where she guides women on clarifying their own ideal terms and prepares them to negotiate with confidence to get what they really need to go to the next level in their careers.
We talk about why the #ZOFO (Zone of freaking out) is where the best possible outcome comes from, how to feel secure stating what you are worth, and how to adopt practices from auctioneers to manage your career success on your terms.
Click here to listen!
Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle. I love all the Pursue Your Spark episodes.” <- If that sounds like you, consider rating and reviewing my show! This helps me support more women – just like you – to start a healthy and strong midlife. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Let me know what you loved most about the episode!
If you are not subscribed to the podcast yet, please do so. Be part of the journey, my strong and inspiring guest share, and how they took charge of their destiny. Subscribe now!
Links mentioned in the show: * Dia Bondi’s Website * Get the “Ask Like an Auctioneer” Course * Connect with Dia on Instagram * Dia’s YouTube Channel
Other ways to enjoy this episode: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO / AMAZON MUSIC / LISTEN NOTES For more episodes, click here.
Over the past year, we’ve had to learn how to live most of our lives in our own homes. This includes turning your home into your office, relaxation hub, as well as your “gym.” It’s been hard for some, as their usual fitness activities require special equipment, a dedicated space, or a community. Nevertheless, we have learned to mitigate this short-term inconvenience, and more people are working out at home than ever before!
Pilates' great thing for an at-home workout is that it does not require any fancy or expensive equipment to start. A yoga or pilates mat works just fine to start! However, maybe you’re dealing with more of a mental blockage. You may feel like it may be too late for you to learn a whole new way to workout at your age and are concerned about it being too hard or painful. Lucky for you, Pilates does wonders for the aging body, and it’s easy on the joints.
In this episode, I walk you through just what Pilates is, the benefits, basic principles, and how you can get started. I have even included links to some of my workouts below so you can get started right away!
Click here to listen!
Rating, Review & Subscribe on Apple Podcasts "Heike's insights are so helpful in creating a well-rounded, healthy lifestyle. I love all the Pursue Your Spark episodes." <- If that sounds like you, consider rating and reviewing my show! This helps me support more women – just like you – to start healthy and strong midlife. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Let me know what you loved most about the episode!
If you are not subscribed to the podcast yet, please do so. Be part of the journey, my strong and inspiring guest share, and how they took charge of their destiny. Subscribe now!
Links mentioned in the show: * Spark Fitness Membership * Pilates Magic Circle * Pilates Mat * Is it too late to start Pilates over 50? - Blog Post
Here are some of my Pilates workouts for you to try at home!
- How to Engage the Pilates Powerhouse
- How to Fire up the Glutes
- Breathing
8 essential exercises for beginners that include modifications:
- 100s - Warming up the body
- Roll up - Strengthen and lengthen the spine
- Single-Leg Circle -Opening the hips
- Rolling Like A Ball - Massaging the spine
- Single Leg Stretch - Core strengthening
- Double Leg Stretch - Core strengthening
- Spine Stretch - Stretch your spine
Other ways to enjoy this episode: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO / AMAZON MUSIC / LISTEN NOTES For more episodes, click here.
If you’ve ever had problems with pelvic floor dysfunction, you may have heard that doing Kegels is the best thing you can do to strengthen your pelvic muscles. However, doing Kegels is not the end-all-be-all solution to solve this issue. Many other types of practices can help you mitigate pelvic floor dysfunction issues, such as proper posture, breathwork, diet, and even acupuncture!
Today, my guest, Dr. Michelle Fry, is a physical therapist, licensed acupuncturist, and holistic health expert who works with women to help them alleviate their pelvic dysfunction issues. She emphasizes analyzing the bigger picture with all of her patients by taking a look at all the circumstances in their lives that may cause them to have too much pelvic floor tension – or not enough.
In this episode, we identify the different types of pelvic floor dysfunction, if Kegels are really all that beneficial for this issue, and what you can do to feel and function better with a holistic approach to pelvic floor health.
Click here to listen!
Rating, Review & Subscribe on Apple Podcasts "Heike's insights are so helpful in creating a well-rounded, healthy lifestyle. I love all the Pursue Your Spark episodes." <- If that sounds like you, consider rating and reviewing my show! This helps me support more women – just like you – to start healthy and strong midlife. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Let me know what you loved most about the episode!
If you are not subscribed to the podcast yet, please do so. Be part of the journey, my strong and inspiring guest share, and how they took charge of their destiny. Subscribe now!
Links mentioned in the show: * The Elements Center – https://elementscenter.com/ * Contact Michele for a virtual or in-person session – michele@elementscenter.com * Connect with Michele on LinkedIn – https://www.linkedin.com/in/michelefry/
Other ways to enjoy this episode: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO / AMAZON MUSIC / LISTEN NOTES For more episodes, click here.
Do you struggle with staying consistent with your diet and exercise routine? Maybe you think you don’t have what it takes to make a big change in your lifestyle.
Truthfully, it’s not always a breeze to be working out and eating healthy foods consistently. But it’s always going to be worth it. That’s what keeps me inspired to keep up with my healthy lifestyle and share it with all of you!
You may not know the ways that your thoughts are keeping you from thinking you can achieve your health and fitness goals. In this week’s podcast, I share the 4 most common brain “traps” that keep you from feeling confident enough to achieve your health and fitness goals, as well as my best tips for how to keep yourself inspired to go after them!
Click here to listen!
Rating, Review & Subscribe on Apple Podcasts "Heike's insights are so helpful in creating a well-rounded, healthy lifestyle. I love all the Pursue Your Spark episodes." <- If that sounds like you, consider rating and reviewing my show! This helps me support more women – just like you – to start healthy and strong midlife. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Let me know what you loved most about the episode!
If you are not subscribed to the podcast yet, please do so. Be part of the journey, my strong and inspiring guest share, and how they took charge of their destiny. Subscribe now!
Links mentioned in the show: * Spark Fitness Membership
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Stepping out of your comfort zone is no easy feat. When we know we want to achieve something great; we can sometimes become paralyzed by fear and worry. In situations like this, we must be bold to truly grow. However, courage doesn’t always mean the absence of fear. And bravery does not always manifest itself the same way in everyone.
Developing your ability to be courageous is a lifelong practice, and Sharon Preszler knows a thing or two about that. She was one of the first women to fly the F-16 fighter jet, in a time when women were not as warmly accepted in the role. Sharon overcame her self-doubt and finally stopped worrying about what others were thinking or saying about her and focused on what she could control.
Today, we dive deep into what it means to be courageous – because it’s not a one-size-fits-all for everyone. Sharon’s experiences will inspire you to rise above the naysayers, truly focus on your calling, and feel confident in your ability.
Tune into this week’s episode to hear what Sharon’s life experiences have taught her about the true meaning of courage in the face of adversity.
Click here to listen! Rating, Review & Subscribe on Apple Podcasts "Heike's insights are so helpful in creating a well-rounded, healthy lifestyle. I love all the Pursue Your Spark episodes." <- If that sounds like you, consider rating and reviewing my show! This helps me support more women – just like you – to start healthy and strong midlife. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Let me know what you loved most about the episode!
If you are not subscribed to the podcast yet, please do so. Be part of the journey, my strong and inspiring guest share, and how they took charge of their destiny. Subscribe now!
How you can contact Sharon:
- Have Sharon speak at your event!
Links mentioned in the show:
- Athenasvoiceusa.com
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Intermittent Fasting has become very popular in the fitness world lately. Intermittent Fasting benefits – also known as time-restricted feeding – range from weight loss, improved health, body fat loss, simplified meals, boosted energy, and reduced inflammation in the gut lining.
Studies also show that intermittent fasting aids with cellular repair, which is what happens when we sleep. That’s what we’re interested in today!
Ever since I started Menopause, it has sometimes been hard for me to get a good night’s rest consistently. I can hardly get comfortable enough to fall back asleep in between experiencing night sweats and overall restlessness at random times throughout the night.
But, one of the techniques that I have found that has improved my sleep quality immensely is intermittent fasting. You may not realize it, but how you eat and when and how you fast impacts your sleep quality greatly.
Listen in to this episode to inform yourself about the benefits that intermittent fasting can have on your sleep quality and how to apply my best strategies for improving your sleep using this method!
Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle. I love all the Pursue Your Spark episodes.” <- If that sounds like you, consider rating and reviewing my show! This helps me support more women – just like you – to start healthy and strong midlife. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Let me know what you loved most about the episode!
If you are not subscribed to the podcast yet, please do so. Be part of the journey, my strong and inspiring guest share, and how they took charge of their destiny. Subscribe now!
Links mentioned in the show: * Quick Start Guide To Intermittent Fasting * 4 Week Lean Out Program
Other ways to enjoy this episode: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO / AMAZON MUSIC / LISTEN NOTES For more episodes, click here.
When life gets busy and stressful, our minds can sometimes get the best of us and make tough situations even more difficult than they already are. It’s easy to let anxiety take over your ability to think rationally in challenging circumstances. That’s why it is incredibly important to continually work to improve your mindset so that you can handle difficult situations when they arise. In turn, you can drastically change your whole outlook on life.
Dr. Adina McGarr-Knabke is a psychologist in private practice. Dr. Adina provides psychotherapy and consulting to help busy and professional women improve how they feel about themselves.
Her own therapy experience drove her to want to become a psychologist for others, providing a welcoming and transformational space for her patients. Firsthand, she has seen how the meaningful relationships she’s created with her patients have affected their lives for the better and how impactful having a safe space for your frustrations and worries can be.
In this episode, Dr. Adina helps us identify the common ways that our brain can “trap” us into unhealthy patterns of anxiety and how to overcome them. You will find out how to recognize these patterns in your thought process and learn to truly show up as the best version of yourself every day.
Listen now to hear the three ways you could be self-sabotaging yourself and how to change your habits for the better!
Click here to listen! “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle. I love all the Pursue Your Spark episodes.” <- If that sounds like you, consider rating and reviewing my show! This helps me support more women – just like you – to start a healthy and vibrant midlife. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Let me know what you loved most about the episode!
If you are not subscribed to the podcast yet, please do so. Be part of the journey, my strong and inspiring guest share, and how they took charge of their destiny. Subscribe now!
How you can contact Dr. Adina:
- Website
- Blog
Links mentioned in the show:
- Get Dr. Adina’s Freebies here!
- Spark Fitness Membership
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APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO / AMAZON MUSIC / LISTEN NOTES For more episodes, click here.
How to prevent and relieve joint pain may not be something you’ve ever considered before. Now that you’re over 50, it’s definitely something that you want to get a handle on.
As you age, the connective tissues between your bones wear down. This causes friction on the bone joints, leading to inflammation, degenerative bone conditions, and a whole lot of pain. The good news is that whether you are already suffering from Osteoarthritis, Rheumatoid Arthritis, hormonal inflammation, or are simply eager to prevent those conditions in the first place. There are measures you can take to relieve joint pain.
As a now almost 60-year-old, I had my first experience with joint pain almost ten years ago. I took that as a warning sign that my age was beginning to take hold of my body. Rather than sit back and wait for it to get worse, I immediately implemented strategies that would support my aging joints. As a result, I’ve been able to continue doing the things I love: being active, getting outside, and moving my body. It also means that I’ve been able to continue supporting others to move their bodies in ways that feel good for them.
Understanding the causes of joint pain and developing strategies that prevent or relieve it is vital to your ability to remain active later in life. And, let’s be honest, who really wants to spend their fifties and sixties holed up in the house in pain? Not me!
Join me in this episode to find out exactly what joints are and why they’re so important, what causes joint pain, and my top strategies on how to prevent or relieve joint pain so you can live a vibrant and active life.
Click here to listen! Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle. I love all the Pursue Your Spark episodes.” <- If that sounds like you, consider rating and reviewing my show! This helps me support more women – just like you – to start healthy and strong midlife. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Let me know what you loved most about the episode!
If you are not subscribed to the podcast yet, please do so. Be part of the journey, my strong and inspiring guest share, and how they took charge of their destiny. Subscribe now!
Links mentioned in the show: * 4 Week Lean Out Program * Episode 87 - How To Build Better Bones
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Dr. Ang Mac spent 22 years in the military, learning a vast amount of skills as she studied and then worked in biomedical science and military medicine. Still, it was the mother's role that taught her we have the power to change our thoughts and behavior.
With an extensive scientific background and a focus on medical research, Dr. Ang Mac is no stranger to physiology or healthcare. However, like most of us, Ang expected to follow the physician’s lead when she entrusted the care of her 2-year-old son to them. She soon found out that she was not made to follow after all.
Ang’s son was born with the genetic mutation, X-linked hypophosphatemia, and required specialist care from numerous departments. Quickly realizing that the lack of inter-disciplinary communication meant her son’s care was not helping the way it should, Ang decided that she would have to be the expert.
Her love for her son and determination to provide him the best possible healthcare lead Ang to study Integrative whole-person healthcare so that she could ensure all factors were taken into consideration during treatment plans.
She has since gone on to retire from the military and build her own consulting company, providing consultation and healthcare services to federal, state, and local healthcare organizations to promote a health system that encourages departmental communication and consideration of the whole body’s health.
Her journey, and that of her son, has shown Ang that no matter what physical, mental, or emotional state you are currently living in, you CAN change your thought patterns and create new habits and positive behaviors that promote a healthier, happier life.
Click here to listen! Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle. I love all the Pursue Your Spark episodes.” <- If that sounds like you, consider rating and reviewing my show! This helps me support more women – just like you – to start a healthy and vibrant midlife. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Let me know what you loved most about the episode!
If you are not subscribed to the podcast yet, please do so. Be part of the journey, my strong and inspiring guest share, and how they took charge of their destiny. Subscribe now!
How you can contact Ang: * Youtube * Instagram * blog * website
Links mentioned in the show: * Northern Virginia Veterans Association (NOVA)
Other ways to enjoy this episode:
APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO / AMAZON MUSIC / LISTEN NOTES Thinking about what ways you can manage your priorities? Why not grab my free FREE 50 for 50 Kickstarter Guide to help you determine your priorities and implement a focused plan that creates a healthy, happy lifestyle.
For more episodes, click here.
The holidays are right around the corner, and we all know what that means, right? Indulgence. This is the prime time of year for us to fall off the diet wagon, forget about fitness, and find excuses to postpone our commitment to healthy lifestyle choices.
Every year I see the same patterns of behavior. Holiday time brings feasts, chocolates, pies, treats, and we lap them up, thinking that it’s OK because we’ll get back to the gym or our fitness routine after the New Year. But, January 1st rolls in, and our efforts are short-lived.
Convincing yourself that you’ll start at a later date is a sure-fire sign that you are not whole-heartedly committing to your goals. The time to start is NOW.
So here’s the good news...failing at diets has nothing to do with willpower. The problem is the diets themselves.
Your solution? Is to develop lasting habits that get you in a mindset that sees the benefit of and wants to continue living in a mindfully healthy state. Now, the question you might be asking yourself is, “if it’s that easy, why do I keep falling off the wagon”?
Well, I’m gonna tell you exactly what the problem with quick-fix diets is, why you keep sliding down that slippery slope, and why it’s time to stop so you can finally develop a healthy lifestyle that supports you and that you ENJOY choosing.
Listen in to this episode to find out why you need to and how you can stop falling off the diet wagon once and for all.
Click here to listen!
Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle. I love all the Pursue Your Spark episodes.” <- If that sounds like you, consider rating and reviewing my show! This helps me support more women – just like you – to start a healthy and strong midlife. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Let me know what you loved most about the episode!
If you are not subscribed to the podcast yet, please do so. Be part of the journey, my strong and inspiring guest share, and how they took charge of their destiny. Subscribe now!
Links mentioned in this episode: * 4 Week Lean Out Program * Dissecting Diets blog post
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Have you ever had life throw a curveball at you and force you to reinvent your life?
Perhaps you’ve been unhappy or discontent with your life but have been nervous or unsure about taking steps to change it?
Or maybe, as a woman over 50, you’ve felt that your age prevents you from pursuing your dreams.
Shelley Webb joins me on this week’s episode to tell you that no matter what age or stage of life you are in, you can make the rest of your life the best of your life!
Once a registered nurse in California, Shelley has had pivot her life and career several times to live the life that works for her. Her choice to give up her career to stay home as a full-time carer for her father after his dementia onset was the beginning of the accidental creation of opportunity and growth.
Since she built her own company, Shelley has launched an annual conference for her industry and is currently building a subscription model to fit in with the current Covid restrictions. She’s also a brand ambassador for the Oprah magazine. She attributes her continued success and happiness to being intentional in her actions and refusing to be a retiree that sits on the sofa watching TV all day!
Listen in to today’s episode to hear Shelley’s message of inspiration to you on how you can reinvent your life and career with intention!
Click here to listen! Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle. I love all the Pursue Your Spark episodes.” <- If that sounds like you, consider rating and reviewing my show! This helps me support more women – just like you – to start healthy and strong midlife. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Let me know what you loved most about the episode!
If you are not subscribed to the podcast yet, please do so. Be part of the journey, my strong and inspiring guest share, and how they took charge of their destiny. Subscribe now!
How you can contact Shelley: * Social Media Website * Social media conference * Facebook * Instagram * Twitter
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Despite the crazy year we’ve had (I’m looking at you, Covid-19!), it’s so important to keep your focus on the things that create joy in your life. As the holiday season approaches and you realize that you need to reinvent your celebrations this year, try not to dwell on what you might miss out on. Instead, think about ways to be grateful during the holidays.
Gratitude is a word that’s thrown around a lot. Given the current climate, you might be struggling to find things to be grateful for. Perhaps you try to stay positive but can’t think of ways to express those feelings.
And don’t think I can’t hear you saying, “Hey! What have I got to be grateful for? 2020 has been a disaster!”
Stepping away from our emotions for a minute lets us look objectively at our situation. It's vital for your own well-being that the big picture doesn’t overshadow all the small details. What do you have to be grateful for? Your health, your home, heart flutters at morning birdsong, the smells that take you on a sensory journey, the knowledge that your loved ones are safe, food on the table?
Gratitude is not just a state of mind. It brings many emotional and physical health benefits with it. It’s also the foundation of strong relationships and communities. By taking the time to come up with thoughtful and new ways to be grateful and express your gratitude to and for others, you sustain the lifeline that many will be reaching for during the holidays.
So what are you grateful for? And how will you be showing your gratitude this holiday season? Listen in to this episode for some new ideas on ways to be grateful, express gratitude, and find out just what it does for your overall health.
Click here to listen!
Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle. I love all the Pursue Your Spark episodes.” <- If that sounds like you, consider rating and reviewing my show! This helps me support more women – just like you – to start a healthy and strong midlife. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Let me know what you loved most about the episode!
If you are not subscribed to the podcast yet, please do so. Be part of the journey, my strong and inspiring guest share, and how they took charge of their destiny. Subscribe now!
Links mentioned in this episode: * 4 Week Lean Out Program * My YouTube Channel * Spark Fitness membership * Gratitude prompts worksheet
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It’s all too easy to become complacent in life. The routine we have gotten used to, the habits we have created become our normal. But what happens when that state of normal leaves you feeling lost, stuck in a rut or even depressed? It’s time for an adventure, that’s what!
That’s exactly what Stacey Newman decided right before she took the first step to recreate her life and happiness. As a divorced, working mom of two kids, Stacey was in a job that didn’t light her up anymore and had a string of failed relationships behind her. She struggled to find what was missing from her life, but she reckoned that a change of perspective might help her figure it out.
Stacey went from “woe is me” to “wow is me” by resolving to look at everything in her life as an opportunity. She realized that adventure doesn’t need to be a backpacking trip across the world to hike the Indonesian mountains. Adventure is simply a new experience or opportunity, and it can be a single tiny step or a momentous leap. It can be across the country or right on your doorstep.
Stacey’s first adventure was a baby step. She left her office by a different exit than usual and walked home via a different route. The next week she tried a new restaurant that she passed the previous week. And the week after, she did something else, and then something else, and eventually, Adventure Wednesdays were born.
By continuously pushing herself into her curiosity and discomfort, Stacey discovered the things she liked to do. She created adventures that were unique and fulfilling to her, without following someone else’s definition of adventure.
Since then, she has met her “adventure partner,” hula hooped on top of a mountain, installed art at the Burning Man Festival, started her own online business, sold her house, and moved across the country to explore her dreams of a tiny home and nomadic life.
Stacey now coaches others on releasing fear and limiting beliefs so they can find their own adventures, create connections with others, and experience deep fulfillment and happiness. It’s her mission to help you move out of that feeling of being stuck and realize that you’re not lost; you’re simply….on an adventure.
Click here to listen! Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle. I love all the Pursue Your Spark episodes.” <- If that sounds like you, consider rating and reviewing my show! This helps me support more women – just like you – to start a healthy and robust midlife. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Let me know what you loved most about the episode!
If you are not subscribed to the podcast yet, please do so. Be part of the journey, my strong and inspiring guest share, and how they took charge of their destiny. Subscribe now!
How you can contact Stacey: * Finding Fun Playbook * Instagram * Website * Facebook
Links mentioned in the show: * Play personalities * Burning Man FestivalOther ways to enjoy this episode:
APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO / AMAZON MUSIC / LISTEN NOTES Thinking about what ways you can manage your priorities? Why not grab my free FREE 50 for 50 Lifestyle Strategies Guide to help you determine your priorities and implement a focused plan that creates a healthy, happy lifestyle.
For more episodes, click here.
Do you find yourself reaching for the ice-cream or potato chips when you’re stressed? Do you rush to the fridge when you hear bad news? Pig out on the sofa at night when bored? Or find that you’ve eaten dinner while preparing it? Recognizing emotional eating signs is the first step in taking back control of your eating habits and your life.
Feeling in control of your own life is not a luxury reserved for others. Even when life is crazy and unpredictable, you can adopt healthy coping strategies that support your health and lifestyle.
2020 has been a great example of losing control and feeling out of whack with yourself and life in general. As the year-end nears and Thanksgiving approaches, it’s time to take stock of how your habits have been affected by these feelings. If you’ve begun to rely on food for comfort or turned to emotional eating to make yourself feel better or relieve the stress, then now is the perfect time to reboot and regain control of your health.
This episode shares how to identify the signs of emotional eating, even when you think you’re not guilty. It will clarify the difference between emotional eating and eating for hunger and provide you with my top strategies to stop emotional eating and feel in control of your life without relying on unhealthy eating habits.
Click here to listen!
Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle. I love all the Pursue Your Spark episodes.” <- If that sounds like you, consider rating and reviewing my show! This helps me support more women – just like you – to start a healthy and strong midlife. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Let me know what you loved most about the episode!
If you are not subscribed to the podcast yet, please do so. Be part of the journey, my strong and inspiring guest share, and how they took charge of their destiny. Subscribe now!
Links mentioned in this episode: * 5 for 50 Kickstarter Strategies Guide * Dissecting Diets blog post * Deconstructing Diets podcast episode * Baked Blackberry Ricotta French Toast * Roasted Butternut Squash Soup * Turmeric Whole Roasted Cauliflower * Jamaican Jerk Vegan Tacos * 1 Bowl Pumpkin Pie (Vegan/GF)
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How to manage your priorities is a key factor in whether or not your life turns out the way you hoped it would. It may indeed be influenced by chance, luck, hard work, drive, skills, education, financial capacity, and many other components. However, how you manage your priorities will supersede all of these. Therefore, it is crucial that you recognize your behavior patterns and implement sound strategies to help you reach your goalposts.
From an early age, you are taught that you need to make tough decisions. You are reminded that you can’t have everything in life. You are unwittingly conditioned to believe that you must choose between the things you desire. We carry this belief into our adult lives, too.
We see this when women lose their self-identity when they become a mother. The new role takes priority, and many women forget to nourish their personal life, too. We see it when we take a job that pays the bills instead of chasing a dream job that fills the soul. And we see it when relationships fail because life was hard; you can’t always win. But, fighter-pilot Kate Lowe is spreading her message that with a little strategic thinking, you absolutely can have it all.
“I thought I could do everything because no-one ever told me I couldn’t.” The powerful and thought-provoking words of a fighter-pilot who purposefully and intentionally set out to manage her priorities in a way that allowed her to do and have everything she wanted. Kate has chosen to design her life on her terms, unwilling to compromise or accept limits on her aspirations.
From attending a civilian college to earn a Second Leuitenant’s Commission, successfully becoming a fighter pilot in the US Air Force (a male-dominated industry and prolific career choice), building a stable and supportive relationship within an ever-changing landscape, to re-designing her career in an industry she loves so that she could also be the parent she wanted to be, and all while making sure her own cup was filled.
Kate is intentional in her actions and utilizes fighter-pilot tactics to manage her priorities in a way that enables her to have a successful career, to set the boundaries in her career, to have a healthy marriage, a happy family life, a bond with her children, and a personal life of deep fulfillment.
She’s on this week’s podcast to share those techniques and strategies so that you, too, can focus your enthusiasm with the direction and intention required to create a life that you love rather than live the life you are dealt.
Click here to listen! Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle. I love all the Pursue Your Spark episodes.” <- If that sounds like you, consider rating and reviewing my show! This helps me support more women – just like you – to start a healthy and robust midlife. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Let me know what you loved most about the episode!
If you are not subscribed to the podcast yet, please do so. Be part of the journey, my strong and inspiring guest share, and how they took charge of their destiny. Subscribe now!
How you can contact Kate: * Website * Facebook - Athena's Voice
Other ways to enjoy this episode: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO / AMAZON MUSIC / LISTEN NOTES Thinking about what ways you can manage your priorities? Why not grab my free FREE 50 for 50 Lifestyle Strategies Guide to help you determine your priorities and implement a focused plan that creates a healthy, happy lifestyle.
For more episodes, click here.
I don’t know about you, but I love to spend time in my garden. Maintaining my flower beds and creating a haven to relax in used to be an easy job. Now that I’m in my 50s, it takes a lot more effort, and if I’m not careful, it causes a lot of tension and pain in my back. Knowing how to prevent back pain or even gain some back pain relief has been a game-changer for me. I bet it would be for you, too.
No matter how hard we try, there is just no getting away from the bending, twisting, and lifting that we do every day. However, knowing the right way to move your body can make a massive difference to your comfort, ability to move, and physical health.
As we get older, it’s not uncommon for us to spend a lot more time sitting down. But don’t you know that sitting is the new smoking? To prevent back pain in the first place, your body needs to be active. It requires a strategy in place that supports your bone and muscle health.
On the flip side, many of us are becoming primary caregivers to our elderly parents. So, we are more active but in ways that we are not used to. Your back needs to be primed for your change in age, needs, and lifestyle.
So listen in to today’s episode to find out my top strategies that you can put in place right now to support strong bones, strong muscles, and a healthy back that lets you live a full and active midlife!
Click here to listen! Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle. I love all the Pursue Your Spark episodes.” <- If that sounds like you, consider rating and reviewing my show! This helps me support more women – just like you – to start a healthy and strong midlife. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Let me know what you loved most about the episode!
If you are not subscribed to the podcast yet, please do so. Be part of the journey, my strong and inspiring guest share, and how they took charge of their destiny. Subscribe now!
Links mentioned in this episode: * How to build better bones * Youtube channel * Intermittent fasting starter guide * 4 Week Lean Out Program * 5 for 50 Kickstarter Guide
How you can contact Heike: * Website * Facebook * Instagram * Youtube
Other ways to enjoy this episode: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO / AMAZON MUSIC / LISTEN NOTES If you’re ready to slow down and raise awareness of your health and lifestyle more sustainably, then don’t forget to sign up for my FREE 5 for 50 Kickstarter Guide!
For more episodes, click here.
Have you ever found yourself bored at work? Has your dream job become your living nightmare? Maybe your work pays the bills,, and your true passion is a hobby, side hustle, or pipe-dream.
Through developing my business, my path has unraveled and evolved. I’ve met and built relationships with other women,, business owners, entrepreneurs, and trailblazers.
Along the way, I have been fortunate enough to meet other women with similar passions. Two of those women are Amy and Nancy Harrington, two sisters and best friends from Chicago.
Amy and Nancy had what you could only describe as dream careers. Forging professional careers in male-dominated industries, making great money, and following what they thought was their dream jobs.
Fortunately for them, life threw some curveballs that allowed them to redefine their idea of success. Leaving behind lucrative positions in the TV industry and advertising world, the sisters joined forces to find their true passion.
Little did they know that in doing so, they would find not only their own passion, but they would light a spark that would go on to blaze a bonfire of success, empowerment, and community building. Inspired by the Me Too Movement's support and solidarity, the Passionistas Project has gone on to share the stories of women-owned businesses all over the world in a bid to inspire women to follow their dreams and pursue their passions, and find the fire in their belly.
Listen to this episode to hear all the details of the journey, some name-drops of the celebrities they’ve encountered along the way, and the life-altering benefits of following your passion.
Click here to listen! Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle. I love all the Pursue Your Spark episodes.” <- If that sounds like you, consider rating and reviewing my show! This helps me support more women – just like you – to start healthy and strong midlife. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Let me know what you loved most about the episode!
If you are not subscribed to the podcast yet, please do so. Be part of the journey, my strong and inspiring guest share, and how they took charge of their destiny. Subscribe now!
Links mentioned in this episode: * 4 Week Lean Out Program
How you can contact Mary: * Website * Facebook * Instagram * Youtube
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Reaching midlife brings many perks. Your family has grown and flown the nest, and your career has been established; you’ve had time to figure out who you are and what you stand for. Now, it’s your time. Time to kick back, spend some time on yourself, and enjoy the things that you’ve built in your life. Perhaps, like me, you have the travel bug and enjoy exploring and adventuring.
No matter what your life looks like now, one thing is certain. You need energy to enjoy it! Life certainly doesn’t get any less tiring just because you’re getting older. Actually, the opposite is true!
Life is exhausting, right? So you need to boost your energy in whatever way you can. But what kept you strong, fit, and energized in your 20s and 30s just doesn’t fit the bill in your 40s and 50s. The strategies from before don’t work now, so how can you keep boost your energy so that you have enough vitality to enjoy life without feeling burnt out?
Well, it’s simple, really. You can boost your energy with nutrition strategies. Easy to implement, easy to stick to, nutrition strategies that provide nutrient-dense food, so your body feels as young as you do!
As a fitness and nutrition coach and as a woman in midlife, I’ve test run just about every diet, weight plan, exercise regime, and eating schedule in existence! And I can tell you that nothing comes close to the health and energy-boosting results of simply nourishing yourself with good, wholesome food and having a plan in place as to what and how to eat.
I’ve been asking you what tips and info you need to know, and lots of you complained of feeling low in energy. So, listen in to this episode to find out exactly how to fix that and boost your energy with nutrition strategies so that you can eat better, feel better, and live better.
Click here to listen!
Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle. I love all the Pursue Your Spark episodes.” <- If that sounds like you, consider rating and reviewing my show! This helps me support more women – just like you – to start a healthy and strong midlife. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Let me know what you loved most about the episode!
If you are not subscribed to the podcast yet, please do so. Be part of the journey, my strong and inspiring guest share, and how they took charge of their destiny. Subscribe now!
Links mentioned in this episode: * 50 for 50 Kickstarter Guide * My Fitness Pal - nutrition tracker * The Minimalist Baker (my fav chef!) * episode 87 - How to build better bones
- episode 91 - Cravings are not all bad (how to control emotional eating)
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Are you aware of your consumer habits or are they impacting your health and your environment without you even realizing?
It’s easy to get comfortable in an easy-come-easy-go lifestyle, but fast-living could be negatively impacting your physical health, mental wellbeing, the environment around you, and the people of this Earth.
A major player in the big-picture of sustainability in the fast-fashion industry.
In an effort to find clothes that looked good, felt good, and did no harm, Mary Kingsley and her daughter, co-founded sustainable clothing and apparel company, Lady Farmer.
Inspired by her love of nature, and respect for the earth, and fuelled by her need for clothing that was functional for her new-found country lifestyle, Mary set out to bring ethical and sustainable clothing to all women who choose to be conscious of the impact consumer choices has on the world around them.
Despite having no experience or knowledge of the industry, they found themselves supported at every step of the journey and have since successfully produced their first line of products and moved into other areas of sustainability.
They produce organic, biodegradable, products manufactured in a way that is fair to workers and grown locally where possible.
Becoming more aware of what you consume and how you live can only do good. Mary shares her top 3 tips on how to achieve a slower, more sustainable, and more healthful lifestyle in this week’s interview.
Whilst listening, why not check out your wardrobe and find out how many items of your clothing are, surprisingly, made from PLASTIC.
Let us know in the comments what you find! We’d love to hear about your journey to a slower, more sustainable lifestyle.
Click here to listen! Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle. I love all the Pursue Your Spark episodes.” <- If that sounds like you, consider rating and reviewing my show! This helps me support more women – just like you – to start a healthy and strong midlife. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Let me know what you loved most about the episode!
If you are not subscribed to the podcast yet, please do so. Be part of the journey, my strong and inspiring guest share, and how they took charge of their destiny. Subscribe now!
Links mentioned in this episode: * Lady Farmer's Guide to Slow Living book * National Young Farmer's Coalition
How you can contact Mary: * Website * Facebook * Instagram * Podcast
Other ways to enjoy this episode: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO / AMAZON MUSIC / LISTEN NOTES If you’re ready to slow down and raise awareness of your health and lifestyle in a more sustainable way then don’t forget to sign up for my FREE 50 for 50 Kickstarter Guide!
For more episodes click here
Self-care is not just about making sure that you’re healthy and happy in the present. It’s a long-term game-plan to help you find that spark of passion that makes sure you have a balance already in place when you reach midlife.
Your fitness, nutrition, and mindset are all key elements to creating a healthy, happy lifestyle. When they are in sync with one another, they allow you breathing space to focus your energy on things that make you happy both in the present and in the long run.
I often hear women say that they don’t know what to do with themselves after their kids fly the nest. They have spent years building their identity and happiness around someone else. This is why I feel so strongly about empowering women to find their spark, and it’s also how Pursue Your Spark came to life.
I joined Phylis and Rhonda on 24 Carat Conversations to share my thoughts on the importance of living your passion, creating identity and community for your own self, and how I went from searching for my own passions to empowering other women to find theirs.
Click here to listen!
Rating, Review & Subscribe on Apple Podcasts “Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle. I love all the Pursue Your Spark episodes.” <- If that sounds like you, consider rating and reviewing my show! This helps me support more women – just like you – to start a healthy and strong midlife. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Let me know what you loved most about the episode!
If you are not subscribed to the podcast yet, please do so. Be part of the journey, my strong and inspiring guest share, and how they took charge of their destiny. Subscribe now!
Links mentioned in this episode: * Pursue Your Spark Facebook * HEY Life training, fitness & wellness * Pursue Your Spark Instagram * YouTube * Pinterest * LinkedIn
- 24 Carat Conversations Podcast
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It’s a sad fact that many people spend their lives in a state of ‘making do,’ only to be full of regret and what-ifs later. But, those what-ifs might be just what you need right now to start considering the power of choice so that you can learn to say no and take back control of your life and happiness.
Questioning our capabilities and worthiness of being, doing, and receiving more has become a common mindset, but it’s one that my guest today seeks to stamp out. It took a near-death experience and then a ton of personal development for her to realize just what her priorities were and what they should be.
As Vonne Jacobs lay in her bed, trying to will herself up to go to a job that drained her physically, emotionally, and mentally, her heart took one last attempt at sending her the message she needed. Vonne was rushed to the hospital, where her heart had to be medically stopped and restarted.
Isn’t that the most potent metaphor ever for a new beginning of life? A recent shot at getting it right.
And that’s precisely what Vonne did.
As a successful healthcare attorney, Vonne was a strong and determined woman. Still, like so many of us, she didn’t place enough value on herself to set healthy boundaries, to advocate for herself, or to pursue what truly made her happy instead of what she thought she ‘should’ be doing.
Join us for today’s episode to hear how Vonne took that life or death situation and used to connect with herself on a level that many of us deny. Vonne has learned that in not making a stand for yourself, you allow others to disrespect you. She’s here to ask you, “when are you going to love yourself enough to say “no”?”
Click here to listen!
Rating, Review & Subscribe on Apple Podcasts
“Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle. I love all the Pursue Your Spark episodes.” <- If that sounds like you, consider rating and reviewing my show! This helps me support more women - just like you - to start a healthy and strong midlife. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Let me know what you loved most about the episode!
If you are not subscribed to the podcast yet, please do so. Be part of the journey, my strong and inspiring guest share, and how they took charge of their destiny. Subscribe now!
Links mentioned in this episode:
- One Shared Humanity on Facebook
- PHAROS Consulting on Facebook
Other ways to enjoy this episode: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO / AMAZON MUSIC / LISTEN NOTES Re-thinking where your priorities lie? If you’re ready to set some new boundaries and goals in your life, why not start with your health and fitness? Join me in the 4 Week Lean Out Program.
For more episodes click here
It might seem like an embarrassing question to some, but October is the time when we can throw prudish manners out of the window and ask in all seriousness:
“How well do you know your breasts”?
This is breast cancer awareness month, a cause that is very close to my heart and as usual, I’ll be handing out my “Guide To Breast Self-Exam” cards that I pick up at my OBGYN visits.
Breast cancer is the second most prevalent cancer (after skin cancer) among women in the United States. Whilst it is easier to treat than other cancers, EARLY detection and treatment can improve the outcome. Nevertheless, check out these harrowing statistics:
- About 1 in 8 U.S. women (about 12%) will develop invasive breast cancer throughout her lifetime.
- In 2019, an estimated 268,600 new cases of invasive breast cancer are expected to be diagnosed in women in the U.S., along with 62,930 new cases of non-invasive (in situ) breast cancer.
- About 2,670 new cases of invasive breast cancer are expected to be diagnosed in men in 2019. A man’s lifetime risk of breast cancer is about 1 in 883.
The reality of the sheer number of people afflicted with this illness really hits home, doesn’t it? So, I hope that you take this as a reminder to get up close and personal with yourself. Get to know your breasts! Nobody is better equipped to recognize a change in your breasts than you are and it can only bring better health and better healthcare to you.
In case you didn’t know, I was certified as a Breast Cancer Pilates Instructor in 2004. Since then, I’ve developed a range of movement, fitness, and nutritional plans that support women in recovery from breast cancer. But you don’t need to have suffered it already. Many of these strategies can be implemented right now to improve your health and reduce the likelihood of developing breast cancer.
Today, I share fitness, nutrition, and lifestyle strategies that you can implement right now to help your body stay strong through breast cancer recovery or to help prevent it in the first place by reducing inflammation, boosting energy, and building your strength and well-being.
I hope that by the end of this episode you’ll be asking your friends how well they know their breasts and we’ll all be answering “better than yesterday”.
Links mentioned in the show: * Pursue Your Spark on Instagram * Pursue Your Spark on Facebook * 4 Week Lean Out Program * How I Became A Pilates Breast Cancer Coach * National Cancer Institute * Breastcancer.org * Pink Ribbon Pilates Program
LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO /AMAZON MUSIC Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there, I would love it you left me a review over on Apple Podcast. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
For more episodes, click here
Check out my 4 Week Lean Out Program for more invaluable health, fitness, and nutrition strategies that can be adapted to your own personal journey. My personalized coaching ensures there’s a plan that works for anyone!
Have you ever felt stuck in life and can’t quite figure out how to move forward? Or maybe you keep finding yourself in the same situations that just don’t serve you well? Despite trying all sorts to fix the problems, you can’t seem to find a solution. But perhaps, it’s time to look inwards and let go of limiting beliefs that are stopping you from living a life you love.
Self-growth is uncomfortable. Oh boy, it's really uncomfortable. So, maybe that’s the reason that we are so quick to judge our external circumstances and label them as the culprit for our unhappiness.
In truth, our reality is often directly related to our own sense of self-worth and what we believe we deserve, or the fears we have about changing that reality.
Jill Sherer Murray, author of Big Wild Love - the Unstoppable Power of Letting Go says that…
“We are always bringing people into our lives that reflect our beliefs about ourselves”.
Whether you are in a relationship that isn’t right for you, a job that doesn’t fulfill you, or are simply not chasing your dreams, your crisis of esteem is often the root of the problem. Rather than finger-pointing, take time to ask yourself the difficult questions and figure out if your limiting beliefs are derailing your life and stopping you from having the things you want.
As you get older, and your life changes, so do your desires, goals, and means of achieving them. And that’s OK. Change is OK. So show yourself some Big Wild Love and let go of the beliefs that are holding you back. Let go of the situations that are not filling you with incredible joy. Let go of the fear that controls you.
You deserve the things you want in life, and they are available to you if you believe they are. Dive into this week’s episode with us to let go to become unstoppable.
How you can contact Jill:
- Website
Links mentioned in the show: * Big Wild Love - Jill's book on the Unstoppable Power of Letting Go * Jill’s Viral TedX talk * 4 Week Lean Out
LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
If you’re ready to create lifestyle and mindset strategies that make you truly unstoppable then sign up to my 4 Week Lean Out Program. Doors open October 5th and we’ll be busting through those limiting beliefs to create healthy habits, nutritional plans, and a life that you deserve and love!
For more episodes click here
Developing my mindset has been a lifelong adventure for me. My journey from being a new mom looking to lose some baby weight to fitness and nutrition coach has been a long and winding path. I’ve had to go in reverse to be able to move forward, at some points. However, balancing exercise, nutrition, and mindset has enabled me to create a healthy, vibrant, and positive life that I love.
At every stage of my journey, the one thing that remained consistent for me was my mindset. I’ve always believed that my body will do what my mind sets out to. That is to say, if you believe that you can do something, then you will find a way to do it. Even if it needs to happen in baby steps. That’s true for other goals as well as fitness goals.
Your age is not a barrier to the things you can achieve. Your dreams do not have a time limit on them. Look at my story:
- In my 20s, I had kids
- In my 30s, I became a bodybuilder
- In my 40s, I became an ultrarunner - running 50-mile marathons
- In my 50s, I became an Ironman triathlete - each triathlon involves swimming 2.4miles, cycling 112mile, and running 26.2miles!
I like challenging myself. Do you? Have you set yourself goals? Are you experiencing your midlife to its fullest potential?
It’s time to stop putting ourselves and each other down. You need to own your actions, step up to the plate, and create your ideal lifestyle. By balancing exercise, nutrition, and mindset, you create the perfect environment within your body for health and positivity to thrive.
So, I challenge you. You’ve learned from the past already and now it’s time to put those lessons to the test as you use them to create your best life. The deciding factor will always be your mindset. So listen to today’s episode, find out all the amazing things that I’ve achieved so far, and check out whether my values resonate with you. If they do, use them to create balance in your own life.
Links mentioned in the show: * Pursue Your Spark on Instagram * 5 for 50 Spark Kickstarter Guide * 4 Week Lean Out Program
LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
For more episodes click here
If you’re ready to smash through your goals and develop a healthy mindset that helps you do that, then check out my 4 Week Lean Out Program!
From a young age, it is instilled in children that normal acceptable behavior is for boys to be rambunctious and challenging, and girls should be obedient and nice. It’s a gender stereotype that has, thankfully, been challenged more openly in recent years. But, how much damage has it done so far? Not just in individuals but in our society as a whole?
Dr. Marsha Lichtenstein joins me on the show today to share how her experience as a young girl shaped her as an adult. It’s an emotional proclamation as she really dives deep into how the expectations forced on her because of her gender remained with her through her life.
As a child who was expected to be “nice”, to follow orders, not to question authority, and to carry on the traditional and stereotyped role of carer and housekeeper, Marsha struggled to shake off the people-pleasing habits she developed in a bid to quash her inquisitive and rebellious inner child.
Right now, despite massive social movements for gender equality, women still face an upward struggle in their attempts to achieve their desires and have their voices heard. Women are paid less than men for the same job, and they are less likely to speak up and demand more.
So how exactly do we reprogram our individual brains to feel safe in speaking out, standing up for ourselves, and making our voices heard? Listen in to today’s show with Dr. Marsha Lichtenstein, women’s empowerment and communications coach, to find out how to speak with authority and grace.
How you can contact Marsha: * Website * Facebook
Links mentioned in the show: * Perfect Pitch - How To Speak Up For Yourself In Everyday Relationships
LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
Have some goals that you want to achieve? Then check out my 5 for 50 Lifestyle Strategies Guide to help you create a healthy sustainable lifestyle that you can step into and own your power. Be the authority in your own life.
For more episodes click here
As a young girl, you have generally spent your life being prepared for what will come in your later years. Your older siblings, cousins, or friends prepare you for your first boy/girlfriend. Your parents model a healthy marriage. Your mom shares her birth stories as she hopes for grandchildren. Your grandma arms you with her best-kept secrets for healthy families and homes. But nobody tells you that as a young woman you should be starting to build a strong pelvic floor. And why would they?
Picture this...You are standing around chatting with your girlfriends, probably in a public place. Karen says something funny and you all let out a roar of laughter. Only, that wasn’t the only thing that escaped you. Clutching your belly, and hiding your shock behind a worried grin, you realize….that you just peed yourself.
How could this happen? What’s wrong with you?
Well, you might be surprised to know that urinary incontinence is a relatively common problem amongst women. In fact, 36% of women over 45 suffer from it. Despite this, it’s an unwanted and often embarrassing situation to find yourself in.
But fear not. That’s not the end of the story.
There are plenty of options available, natural, free, easy to implement options that will help you stop those surprise leaks. You can build a strong pelvic floor and say goodbye to those frequent bathroom trips or impromptu urine release.
It’s time to get educated on the ugly and embarrassing truths of our bodies. To know that you are not alone in your ailments and that you can share your knowledge so that the women who come after you know their bodies are wonderful and normal. It’s never too late, or too early, to build a strong core and a healthy pelvic floor.
Listen in to today’s episode to find out how to diagnose pelvic floor dysfunction, and what to do to stop/reverse it.
Links mentioned in the show:
- Interview with Lisa King (episode 80 - How To Ditch Bladder Pain Naturally).
- 4 Week Lean Out
LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
Have you signed up for my 4 Week Lean Out Program yet? It’s my signature program for women over 50 who are ready to shape up, lean out, and take back control of their health and fitness. If you’re sick of unexpected leaks or you want to tone that pelvic floor before it becomes a problem, then this program will get you on the right path! Find out all the details here….
For more episodes click here
It’s undeniable that COVID-19 has impacted us all. What differs between us is whether those effects have been mostly positive or mostly negative. In either case, finding the strength, hope, and resources to rise up and prosper during these tumultuous times has left many of us wondering exactly how to build resilience.
In today’s episode, I am joined by 12 special guests. Each of them are business owners and entrepreneurs, and each of them has been impacted by COVID-19.
As a community of women working hard to empower other women to succeed and build their best life, they have each shared how their business or life has been impacted, and what actions they have taken to ensure the survival of their business. In addition to this, you’ll also find some juicy hints on what you can do to build your resilience during tough times.
Plus, as a super special guest, my client of 8 years, Ann, also joins us to share her experience as an elderly, disabled woman living through COVID-19. Ann talks about how she has stayed on top by adapting to the current climate and re-building new strategies for physical and mental wellness.
If there’s one thing that we have learned from this global pandemic, and hopefully from this episode, it’s that we are all in this together. Together in life, together in community, together in succeeding. Join me and my special guests today to come together in nurturing hope, building resilience, and creating strong, healthy women in life and in business.
Guests on the show today: * Liz Strom - Life/career coach, speaker, founder of Creative Calm Solutions * Cassie Christopher - Registered dietician/health coach * Phyllis Mantelli - Speaker, Author * Sydney Larson - Founder of Lily Bird products for female bladder control * Natsuyo Lipschutz - Cross-cultural communications specialist * Helene Dumais - Endurance athlete, speaker, coach * DeAnne Guaya - Holistic fitness coach * Lorraine C Ladish - Author, speaker, fitness expert, yoga teacher * Sue B. Zimmerman - Instagram strategist * Joan Bragar - Author, dating coach * Lisa Pezik - Content Marketing Expert, Author, speaker * Cherrie Morris - Divorce Coach * Ann Tickner - Long term client of Heike’s, retired teacher, resilient woman!
Links mentioned in the show:
- HEY Life Training
- Pursue Your Spark on Instagram
- 4 Week Lean Out
LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
Why not grab my 5 for 50 Lifestyle Strategies Guide for more hints, tips, and info on how to create a healthy, happy life!
For more episodes click here
Have you given any thought to your retirement yet?
Perhaps, like me, you’ve been getting your finances in order: crossing T’s and dotting I’s as you figure out when it is feasible for you to retire and still financially be able to afford the lifestyle you are used to.
There is, however, more to consider than we might imagine. Our current lifestyle has been created over decades, fine-tuning the company we keep, the way we spend our time, and how we keep both our body and mind active and healthy.
With your work/life balance being the leading force in how the rest of your life is shaped around it, the possibility of retiring that role leaves quite a void in your life.
So who is best to fill the now-empty role that your job/business/work once provided?
My guest today, Sharon Rolph, is a retirement coach who is here to tell you that YOU are now the director of your own life. Moving into the next phase of your life brings a whole new set of questions, problems, and considerations to the table.
Sharon believes that retirement is the perfect opportunity to rediscover your passions and design your life with intention so that you continue to meet your emotional, mental, social, and spiritual needs during your later years.
Join us to hear her thoughts on how our culture prioritizes financial preparation but fails to train us for the more important and impactful aspects of maintaining a healthy and happy retirement.
How can you contact Sharon? * Podcasts * Website * Facebook
Links mentioned in the show: * 5 FOR 50 Lifestyle Guide * Etsy shop - Quiltedpetunia * Meet Up * Pursue Your Spark on Instagram
LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
Why not grab my 5 for 50 Lifestyle Strategies Guide for more hints, tips, and info on how to create a healthy, happy life that will serve you now and in retirement!
For more episodes click here
Now that you’re over 50, you might be wondering what the best form of exercise is. I’m sure that your search has brought up lots of ideas and lots of new terminologies you’ve never heard of. Or perhaps you are already well established in your fitness journey and are looking for something new to add to your repertoire? Either way, Pilates may be the answer you’re looking for, and even at over 50, it’s never too late to start. Read on or listen to today’s episode to find out exactly why I believe that to be true.
As our bodies age, they become less able to cope with the impact, and as much as we hate to admit it, even the most active amongst us can suffer from health conditions brought about by aging. Women over 50 are more susceptible to conditions such as Osteoporosis, hip problems, and lower back pain. Taking up some low impact, focused exercise like Pilates could help you ward off these problems or significantly reduce the effects they are currently having on your body.
20 years ago, I took up Pilates and I was amazed at how simple yet effective it was, delivering noticeable results. I still practice it 2 or 3 times every week! When I later faced the choice of having to teach only Pilates or only Yoga, it’s no surprise that Pilates won hands down. This is now my recommended core program for core strengthening and breathwork and I invite you to listen in to today’s episode to find out exactly why I love it so much and why I recommend Pilates for women over 50.
Links mentioned in the show: * 5 for 50 Lifestyle Strategies * My Youtube channel * Interview with Jillian Hessel * Pilates Method Alliance
LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
If you like my health and fitness tips then you’ll love my 5 for 50 Lifestyle Strategy Guide. It’s specially designed for women over 50, to help you create and maintain a balanced, healthy, and happy lifestyle. Grab it free here!
For other episodes click here
In many high-intensity careers, women have had to prove themselves equal to men and have often had to choose between the career and aspirations of a family life. This has historically been prevalent in the Armed Forces. Today, Melissa May shares her experience of girls flying fighters and how her determination to set the bar for those who followed after her meant she was able to have it all.
Melissa has always stood apart from the crowd. Whether it was her hobbies, her upbringing, or her lavish red hair bringing her to the focus, it’s no surprise that her career choice placed her outside the mainstream, too.
Entering the Air Force with no background experience in the field, meant that Melissa had a whole new world open up to her. Her journey has seen her medically discharged, reinstated with a waiver that prohibited her from flying, travel the world, attain unattainable goals, fly fighter jets you can only dream of, walk away from air combat unscathed, and so much more.
What’s more, Melissa is one of the very few women ever to be awarded a Distinguished Flying Cross, an award presented to Amelia Earhart and Eileen Collins, a space shuttle commander.
Not content with this life, Melissa decided that she also wanted a family and was not willing to accept that it was one or the other. Working in an industry that housed only 8% of female employees, she set out to create a community in which women fighter pilots could find support, morale, and mentorship.
Listen in to today’s episode to find out how she believes that it was her unwavering acceptance of being different that set her up to become one of the first female fighter pilots in the USA, and how she balances her dramatic lifestyle with the roles of wife, mother, and friend.
Links mentioned in the show: * 50 for 50 Lifestyle Strategy Guide
Where can people discover more about Melissa? * LinkedIn * Instagram * Facebook
LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much.
For other episodes click here
If you have your own crazy lifestyle that you’re trying to take control of, then download my free 5 for 50 Lifestyle Strategy Guide to help you master strategies for your health, fitness, and mindset.
At the time of recording this episode we are still socially restricted and under quarantine for COVID-19. Many of us are working from home, or just at home for most of our days. I bet the lack of activity, added stress, and isolation are starting to show as your trousers get tighter and your weight creeps up. If you’re considering a diet to try and shed the quarantine gain and lose weight then you’ll be interested in what I have to say today.
Dieting is no joke.
Who remembers the cabbage soup diet? Barf! It may have seemed effective as you quickly dropped the pounds, but it was short-lived, and I can say hand on heart that is not an appetizing meal plan that I ever want to endure again!
Diets, just like people come in all shapes and sizes. So how do you know which one is the right one for you? Is there really one size fits all? Do they actually deliver the results they claim?
Well, I’ve got news for you, ladies.
Whether you choose to go for quick fixes like the cabbage soup diet, promises of health boosts from detox diets, or ethically based diets like veganism, there is much more to consider than you think.
In this episode, I deconstruct diets, shed some light on the major side effects of fad diets, and offer some simple and effective ways to make them work for you or to bypass altogether and create a healthier balanced lifestyle that will not only shed that extra quarantine weight but will actually keep it off. The best part? The tips and advice I let you in on today will work anytime, not just under quarantine. So you can listen in today and be prepared for any stress gain, holiday weight, or any other time that you need a kick in the buttsky to get some pounds of.
Tried some of these already? Let me know in the comments which diets have and have not worked for you.
And if the info in this episode isn’t enough to cover it all for you, you can check out my 4 Week Lean Out Program in the links below!
Links mentioned in the show: * 5 healthy habits that can change your life * 5 ways to practice mindful eating * The minimalist baker * Anylist app * My Youtube channel * 4 week Lean Out Program
LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
If you’re ready to tackle your old beliefs and start building new, healthier habits and lifestyles, then sign up to my email newsletter or my Instagram for all of my best hints, tips, and strategies on mindset, nutrition, and fitness for women over 50.
For other episodes click here
#093. GIRLS FLYING FIGHTERS / INTERVIEW WITH MELISSA MAY In many high-intensity careers, women have had to prove themselves equal to men and have often had to choose between the career and aspirations of a family life. This has historically been prevalent in the Armed Forces. Today, Melissa May shares her experience of girls flying fighters and how her determination to set the bar for those who followed after her meant she was able to have it all.
Melissa has always stood apart from the crowd. Whether it was her hobbies, her upbringing, or her lavish red hair bringing her to the focus, it’s no surprise that her career choice placed her outside the mainstream, too.
Entering the Air Force with no background experience in the field, meant that Melissa had a whole new world open up to her. Her journey has seen her medically discharged, reinstated with a waiver that prohibited her from flying, travel the world, attain unattainable goals, fly fighter jets you can only dream of, walk away from air combat unscathed, and so much more.
What’s more, Melissa is one of the very few women ever to be awarded a Distinguished Flying Cross, an award presented to Amelia Earhart and Eileen Collins, a space shuttle commander.
Not content with this life, Melissa decided that she also wanted a family and was not willing to accept that it was one or the other. Working in an industry that housed only 8% of female employees, she set out to create a community in which women fighter pilots could find support, morale, and mentorship.
Listen in to today’s episode to find out how she believes that it was her unwavering acceptance of being different that set her up to become one of the first female fighter pilots in the USA, and how she balances her dramatic lifestyle with the roles of wife, mother, and friend.
Links mentioned in the show: * 50 for 50 Lifestyle Strategy Guide
Where can people discover more about Melissa? * LinkedIn * Instagram * Facebook
LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much.
For other episodes click here
If you have your own crazy lifestyle that you’re trying to take control of, then download my free 5 for 50 Lifestyle Strategy Guide to help you master strategies for your health, fitness, and mindset.
Emotional eating is a very real issue for many of us. A lot of you might not even realize that is what you’re doing. My interview today with registered dietician and health coach, Cassie Christopher, gives some insight into why we do it and how we can take back control of our eating habits and emotional responses.
Whether you are binging on ice-cream whilst chilling out with Netflix, or comfort eating because you had a rubbish day, or just checking out the fridge every time you pass the kitchen now that you’re working from home during COVID Quarantine, you don’t need to be a victim of your eating habits and, according to Cassie, you don’t need to feel bad about it!
Emotional eating is a self-perpetuating cycle where we, especially us women, tend to make unhealthy eating choices in response to our emotional state and hormonal balance. Unfortunately, those choices then make us feel pretty rubbish about ourselves and so we repeat the behavior as we seek some kind of comforting feeling.
This comfort is achieved by balancing your blood sugar which creates a feeling of relief within your body. Cassie explains to me today, that this feeling can be sustainably replicated in a way that stops your hormones from repeating the cycle of emotional eating and feelings of shame or guilt. I don’t know about you, but I’m open to any discussion that condones the eating of cake without feeling bad about it!
As a dietician who has worked in both the community and hospital settings, Cassie often sees people with notable health conditions such as diabetes, kidney problems, high blood pressure, obesity, etc. BUT, her professional focus is on overcoming emotional eating and she believes that we can do this by balancing our hormones. She even has a free guide on it that I’ve linked below!
So if you’re interested in cut out the guilt, make sustainable behavior changes, and implement practical strategies to balance your hormones with your nutrition then listen in to today’s episode where Cassie gives us the full low-down on just how to decrease your stress response and emotional eating.
How can you contact Cassie? * Facebook * Website * Email: hi@cassiechristopher.net
Links mentioned in the show: * National Eating Disorder Association * Cassie's Free Guide to cut emotional eating in half
LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
Why not grab my 5 for 50 Lifestyle Strategies Guide for more hints, tips, and info on how to create a balanced and healthy life that you love!
For more episodes click here
As a spritely young woman, the types of exercise and activity that we pursue are normally chosen simply because we enjoy them or they push our bodies to new limits. One question that I get asked A LOT nowadays is “what are the best exercises for over 50’s”? This is something that takes a bit more consideration for us than it did a few (or a lot) of years ago.
Over the last few years, I’ve found myself looking at myself, and thinking “is this even me”? There have been times in my training schedules when I have felt weak and flabby and my body doesn’t look, feel, or behave the way it did a year before. It’s like an out-of-body experience! I’m sure many of you can relate.
As our body is changing, we need to support it by choosing exercises that are appropriate not just for our level of strength and fitness but also that are beneficial to our aging process: to build strength in our muscles and bones, and support heart health. The best exercises for over 50s are very different from those for over 20s or even over 30.
So what exercises should you be doing? Is Yoga better than Pilates? Are weights as scary as they sound? How do you create a routine that you will actually stick to?
In today’s episode, I will answer all of these questions and more as I talk about the best way to build strength, boost your metabolism, and devise a workout plan that covers all the important bases without leaving you exhausted, deflated or dreading your next session!
Links mentioned in the show: * YouTube Channel * 4 Week Lean Out Program
LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
Your fitness and nutrition needs are unique, just like you! If you need some help creating an individual plan for a balanced healthy lifestyle then check out my 4 Week Lean Out Program!
There is an age-old debate about which has more impact on our development: nature or nurture. Whilst we may not yet have the answer to this, there is no denying that we are products of our environment. From the moment we are aware, our belief systems are being influenced.
For many of us, this doesn’t cause any problems. For some of us it causes lifelong struggles with mental health or self-worth or destructive patterns of behavior we have learned from those around us. For the lucky few and the most committed to self-growth, it is possible to figure out where those toxic habits originated. Once we know how and why we believe something to be true, we can make a conscious choice about whether or not it is serving us, and ultimately, whether we want to hold on to that belief or let go of it and move forward with a different mindset.
You don’t have to suffer severe trauma for this to have an impact on you. My guest today, Charisse Glenn, explains that her journey to self-growth and personal empowerment started when she questioned why she kept attracting the wrong kind of partner. Longing for the same kind of mutually respectful partnership that she saw her friends develop with their husbands, Charisse finally figured out that events in her childhood had installed the belief that she could not be vulnerable to others. Living out this belief caused her to attract partners who were not able to hold space for her to become vulnerable: they needed looking after.
Finding the root cause of her toxic belief systems allowed Charisse to take back control of who she chose to be and how she chose to live. She drew upon her lifelong connection to her horses and the nuances of their behavior training to express her understanding of the rewards we receive and the transformation we undergo when we release that which no longer serves us.
Today’s episode is an invitation from Charisse and me to start decluttering your own mind and rid yourself of those old belief systems which no longer serve you, to create better, healthier, and happier lives. Listen in to hear her inspiring story, along with her ideas on how we can safeguard future generations and act as role models in letting go of the old and creating the life we want.
Links mentioned in the show: * Heike's Instagram
Where can people discover more about Charisse? * Website * Instagram * Facebook
LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
If you’re ready to tackle your old beliefs and start building new, healthier habits and lifestyles, then sign up to my email newsletter or my Instagram for all of my best hints, tips, and strategies on mindset, nutrition, and fitness in midlife.
We are amid COVID-19, everyone is talking about that they hope everything will be back to normal, and as it turns out, there is no way of going back and that normalcy of life.
Then, we are home-cooped up and afraid of what’s next, and George Floyd gets killed inhumanly and brutally… on camera for the world to witness. If you are human, you got angry, sad, or sick to your stomach
We haven’t seen anything like this in our lifetime, and we are still in quarantine because of COVID-19. It brought fear, uncertainty, over 40 million people are unemployed, we are social more distant than ever, and the only thing keeping us connected to friends, family, and the news is the internet.
It’s been two weeks since the news broke of George Floyd’s brutal death. I went silent and posted a black square on all my social media pages and stopped posting all content in solidarity of the Black Lives Matters movement so that those posts could be seen and heard.
But now is the time to take action and not wait for someone else to fix that problem. A problem that has existed for over 300 hundred years and has never been fixed. Let’s come together as a community to correct this injustice once and for all.
I am not an authority on equal justice, but I am learning.
During my blackout week, I decided that it’s time for me to take concrete action, so I started gathering information by watching movies, reading books, articles on racial justice to become more informed on how I can help.
4 Steps I took this week, and I am not getting it all right, but I am trying
- We watched on Netflix: When they see us and 13th by Ava DuVernay
- I am reading How to be an antiracist by Ibrahim X. Kendi.
- Donate: We donated to the Equal Justice Initiative, but there are so many other organizations you can help.
- My podcast has very little diversity, and that is going to change. I have been actively looking and contacting African American women to be on the show. If you listen to this and want to share your message, contact me at heike@heikeyates.com
I haven’t don’t enough, but I am promising to listen more than I speak, to share my platform for inclusion, and that it represents diversity on all front.
But it’s not enough, and we can’t stop there because if the media dies down and we move on to the next story, we solve nothing and forget about the problem. We need to unite to face and solve this problem together.
I am sharing 5 steps that you can take this week to be part of that change.
Let’s not stand by and hope this will go away because if we want a different outcome, we have to do something different.
As a European, movement is a natural thing for me. It’s never been something that I need to consciously remind myself to do. As a kid, I was always playing outside, and it was normal to walk or cycle for your groceries. Activity is part of my culture and it creates a natural fit and generally healthy lifestyle as a normal daily routine. When I moved to the States 30 years ago, it was quite a culture shock for me to discover the difference in levels of activity and how our bodies are used.
After the birth of my firstborn, and my attempts at losing some baby-weight, I kind of fell into a job as a dancercise teacher and from there I started to explore all the different ways that I could stretch myself and build my strength and fitness. I’m so glad I did because now that I am laid up with an injury, I don’t feel like I need to be static because I know how I can keep myself active in ways that support my healing process.
Throughout my career as a personal trainer, this has been one thing that crops up over and over again: the belief that injury or fragility (be that through illness, aging, or anything else) means you have to sit it out until you are better. Life goes on hold and your body needs to stay still for the time being.
But exercise doesn’t have to push your limits and it’s not just about the physical benefits. It’s a habit that creates a healthy lifestyle, and it can be done in so many ways that support whatever age and stage you are at right now. This is exactly the message that Five For Life are sharing on their podcast and so I was so pleased to be invited on their show to talk about the number one item on their list of 5 Daily Actions to Age with Optimism: Movement!
So if you wanna find out about my personal journey through fitness, what exactly the NEAT method is, the ways you can use your body in any condition, and why I’m telling you not to do exercise for fitness but to simply get off your buttsky and do something that you like to do, then listen in to today’s special interview of me by Molly and Angela at Five For Life.
Where can you find more info on Five For Life now the Habit Mindset: * Facebook * Instagram * Website * Pinterest * Twitter
Links mentioned in the show: * Pursue Your Spark on Instagram * 5 for 50 Spark Lifestyle Guide * 4 Week Lean Out Program * Facebook group
LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
Wondering how you can stay fit and healthy by doing things you like to do? Then grab my 5 for 50 Lifestyle Strategies Guide hints, tips, and info on how to create a balanced and healthy life that you love!
As your body ages, there are always concerns lingering over how best to care for it and how to avoid serious pitfalls. As women in midlife, there are various health issues to contend with but Osteoporosis is a very real and very serious issue playing on our minds.
Osteoporosis is a silent lurker, slowly wreaking havoc on your body with no outward signs that it has developed. So how do you know what to look out for? How can you tell if you have it? And what do you do to prevent it in the first place? These are questions that really play on my mind. Not having a thyroid means my bone health can be badly affected. So whilst I was mulling this over, I realized it was the perfect opportunity to reconnect with Dr. Justine Bernard.
Justine is a Physiotherapist, Doctor of Physical Therapy, Gyrotonic Master Trainer, and international presenter lecturing on osteoporosis and exercise.
Whilst dancing professionally during her college years, Justine suffered a back injury and it was the rehabilitation from this that spiked her interest in anatomy. She went on to study Physiotherapy and then to specialize in Osteoporosis and now offer a very specialized Gyrotonic Technique treatment from the Elements Fitness and Wellness Center.
If you’ve ever gone into a doctor’s office or had some tests done, nervously awaiting the results, only to be met with a “mumble, mumble, mumble” of a bunch of numbers and results that don’t mean anything to you, then Justine will iron that out for you today. She deep dives into just what the tests for Osteoporosis are, what the results mean, and what you can do once you have them to help your body rebuild some bone density and maintain bone health.
Justine tells us to think of our bone stores as a bank account that we should always be adding to so that we have reserves built up for our midlife years and later when we are more susceptible to problems. In today’s episode, she tells us just what we can do to build up that precious bone reserve. She covers everything from diet, thyroid, supplements, medications, Vitamin D right out to tips on how to prevent falls and improve your balance so that you don’t cause bone damage.
If you already have a diagnosis for Osteoporosis, you’ll still benefit from this amazingly insightful interview as Justine also shares the steps you can take after diagnosis to rebuild bone density, and discusses how to weigh up the risk versus the reward of certain exercises for each highly impacted area of your body.
Click play to jump right into the episode with us and find out how to build your bone bank account so you can live with better bones in your midlife and beyond.
Links mentioned in the show: * National Osteoporosis Foundation * 4 Week Lean Out Program
Where can people discover more about Justine? * Email - justine@elementscenter.com * Website * Instagram * Facebook * Twitter * Support groups on NOF
LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
If you’re looking for support through your health and fitness journey, then don’t forget to check out my 4 Week Lean Out Program!
Your health and fitness journey is one that should be tailored to your own individual needs, but there are some aspects that are pretty universal. It’s no secret that I am a big fan of intermittent fasting, and one of the most common questions I get asked about it is “Can I exercise when I fast?” I wanna make sure that you get the best possible results from your fasting, so I’m sharing with you today, my thoughts on this matter, and it applies to almost everyone.
I guide you through Intermittent Fasting in my 4 Week Lean Out Program, and I hear all the time…
Can I exercise when I fast?
Should I and is it safe?
How do I do it without burning out?
I know that this question is playing on your mind, and perhaps it’s stopping you from trying intermittent fasting in the first place. The answer to these questions is largely dependent on your fasting experience, the type of fasting you are practicing, and the type of exercise you are doing.
Want the insider scoop so you can feel the benefit in the safest and most effective way? Then listen in to today’s episode and then follow the links below to go more in-depth.
Links mentioned in the show: * Podcast Episode 38 - Beginners Guide to Intermittent Fasting * Podcast Episode 79 - Benefits of Intermittent Fasting * YouTube Channel * 4 Week Lean Out Program
LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
Need some support navigating intermittent fasting as part of your health and fitness routine? Then sign up for my 4 Week Lean Out Program!
People run marathons for a multitude of reasons: health and fitness, mental stamina, charity funding, good old fashioned fun. But as they race alongside and past you, it never enters your mind that this person might be racing to build endurance for life-saving medical treatments.
That’s exactly what Tracy Hickman has been doing for the last year as she literally races through chemotherapy. This has been a journey of the greatest endurance for Tracy. After being diagnosed with a very aggressive form of Breast Cancer in April 2019, Tracy had a mere 10 days to come to terms with it before being whisked away to see a Surgeon and start the treatment process.
Tracy’s journey through the treatment has been eye-opening as she has pushed her mind and body to the limits in every possible way. Through the pain, tears, and uncertainty, the one thing that has been consistent and kept her grounded in “normality” was her love for running.
With the support of her Oncology Physiotherapist, Tracy used endurance and strength training immediately after chemotherapy sessions to rebuild her health, mitigate side effects where possible, and reduce the risk of lymphedema.
In this episode, she shares her incredible journey with me, from diagnosis, treatment, and side effects, to support systems, revelations, and looking forward. All this tied together with a string of marathons and a hearty dose of endurance like you’ve never experienced. The photo Tracy has shared was taken in August, during the Total Sport Xterra series. It’s a series of 6 races around Auckland, every 3 weeks, during winter. The first one was straight after her first chemo session, so each time she completed chemo on Thursday and then take part in the 6km race on Sunday. Her friend and partner stayed with her as she walked the first few, and ran the last couple.
Listen in to hear Tracey’s inspiring story about her journey of endurance as she literally and metaphorically raced through chemotherapy.
Links mentioned in the show: * 5 FOR 50 Lifestyle Guide
How can people contact Tracy? * hickmants@yahoo.com
LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
If you’re ready to take your health and wellness to a new level then don’t forget to check out my brand new 5 for 50 Lifestyle Strategy Guide!
If you’re anything like me then you’re pretty conscious about what you eat and how you look after your body but Aimee Carlson takes her healthy lifestyle to a whole new level. If you thought that staying healthy was all about diet and exercise then you’re in for a surprise as Aimee shares her expertise on how to remove hidden toxins from your life.
When you really stop to scrutinize everything that you come into contact with on a daily basis, it’s clear just how many possibilities there are for ingredients or substances that are not in our best interests lurking around in our life. You might already be avoiding environmental pollution by using public transport or cycling/walking but what about your home life?
Shopping for green alternatives can be an overwhelming task with so many companies “greenwashing” in their attempts to sell products that aren’t quite as healthy for us as they imply. So how do we know what routes to take? Which products are safe? And where do we start on our cleaner, healthier journey?
Aimee Carlson is affectionately known as the Toxin Terminator and is here today to share her steps on how to create a toxin-free lifestyle. She claims that since we can’t control what’s going on in the outside world, we should be our own best advocates by taking more responsibility for what’s brought into our home life. As she helps us deep-dive into how we are affected by air, water, absorption, food, and mental toxicity we uncover how our health, hormones, and wellbeing can be improved through cleaner, toxin-free choices.
Links mentioned in the show: * Environmental Working Group * Young Living products * Healthy Living app * Think Dirty app * 4 Week Lean Out Program
Where can people discover more about Aimee? * Website * Podcast * Facebook * You Tube
LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
If you’re ready to take your health and wellness to a new level then don’t forget to check out my 4 Week Lean Out Program!
Life is pretty crazy right now, and it’s difficult to know how best to manage the new stresses and worries that have been presented to us. Finding ways to create balance in your life when you’re surrounded by chaos is what enables us to stay positive and focus on what is going right and is working for our health and fitness.
There are so many things in life that we just cannot control. Spending time lamenting on them or getting worked up over them is really not a healthy way to live.
Your mental health is fragile, even if you think it’s not, and it’s important to take steps to keep your mind focussed on the positive. Finding things to be grateful for, things that bring you happiness, or even just things that you can control to give you a sense of stability is a great way to create a healthy balance in your life.
I know that the overwhelm of bad news, toxic media, fear-mongering, and uncertainty takes its toll on my health and fitness. Are you struggling to cope with it all, too?
In episode 81, I shared some of my experiences and pitfalls in working from home so that you could better navigate the new situation you may be in. As an extension of that, today I share with you some strategies in coping with chaos and uncertainty.
I hope you find them useful in creating a balanced and healthy life with current anxieties and events.
Links Mentioned In The Show: * 4 Week Lean Out Program * My YouTube channel * The Minimalist Baker * Episode 81 - 5 mistakes to avoid when working from home
LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
You can always be in control of your health and fitness with expert personalized support from me. Join my 4 Week Lean Out Program to find your balance.
Check out other episodes here!
Natsuyo Lipschutz is the managing principal of her strategy consulting firm, ASPIRE Intelligence. She is also an executive consultant for Breakthrough Speaking, a global public speaking consultancy, a TEDx speaker that delivered numerous trainings, workshops, seminars, and keynotes in both Japanese and English to audiences around the world.
In addition, Natsuyo is the bestselling author of The Success Blueprint, which she co‐wrote with the world‐renowned business speaker, Brian Tracy. She is also the author of Amazon, Japan’s #1 rated presentation book, 20Ji Ni Sogiotose which is written in Japanese and translated into Korean and Taiwanese. In English, the title means, “Say it in 20 words.”
In addition to her dynamic career, she is a competitive ballroom Latin dancer, a proud mother, and a cancer survivor.
It seems like Natsuyo has it all. How does she manage it? Well, according to her it’s all about simple organization and effective communication. Natsuyo claims that no-one has it all. In this episode, she shares her self-developed 3-step process for getting results, her best practices, and life lessons from communication blunders and strategy tips for creating a life you love that truly feels like you have it all.
Where can people discover more about Natsuyo? * Website * Linkedin * Facebook * You Tube
Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
If you need more lifestyle strategies to create a healthy and balanced life that you love, you can also download my FREE 5 Spark Lifestyle Strategies Guide.
Check out other episodes here.
Life has changed a lot in the last few weeks. The international pandemic of COVID-19 has us all practicing social distancing as we take collective responsibility for the health and wellbeing of our communities. For many of us, this means we are now working from home. If this isn’t something you have done before, then you may not know the top mistakes to avoid when working from home.
Following our regular routines is easy. It means we know what to expect and what challenges might crop up. But now, the way we were doing things is no longer working. We need to find a different way.
It’s often harder than you might think to establish boundaries with the ones you love. Especially if they are navigating new territory too. These are alien times for us right now. But maintaining some of your usual routines will help to stay on top of your health and relationships.
Working from home brings a whole host of new challenges. Throw in the social distancing we are experiencing right now, and it would be easy to focus only on the negative. Your health and fitness may well start to slip.
I’ve worked from home for many years, so I’m here today to shine a light on 5 mistakes to avoid when working from home. Looking after your physical and mental health is so important right now, and I want to help you make sure you’ve got this.
Links Mentioned In The Show: * 4 Week Lean Out Program * My YouTube channel * Zoom Videoconferencing
LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
My 4 Week Lean Out Program will kickstart in June. You can sign up now to make sure you save your spot. In the meantime, we’ll be leaning out and staying fit and healthy together via Zoom video call.
Check out other episodes here!
As a young woman, it’s crucial to feel that you can fulfill the roles you have created for yourself in life. To be withheld from being the mother, wife, or person that you want to be is a dire situation. What’s worse is when no-one can explain what’s happening inside of your body that affects your life in such a dramatic way.
That’s exactly the situation that Lisa King found herself in when she was missing out on her kid's baseball games, was terrified to attend business events with her husband, and could spend days or weeks physically unable to move for the pain.
Doctors brushed Lisa off as having standard Urinary Tract Infections, and it took her almost 8 years to receive an official diagnosis for Interstitial Cystitis. Sadly, this timeframe for diagnosis is an inside joke as so many women face the same difficulties of diagnosis.
Once Lisa finally knew what was causing her so much pain, she could start taking steps to alleviate it, or so she thought. But the journey was longer and harder than anticipated. With very little support, and suffering from a condition that caused embarrassment and social awkwardness that people just didn’t talk about, it took her a lot of figuring out.
Fast forward 25 years and Lisa has a wealth of experience and knowledge on what does and doesn’t work for treating the symptoms of the condition, and she’s here to share that with us today. With Interstitial Cystitis, so many things that are good for you are actually bad for you but coupling her personal experience with 32 years in the pharmacy industry, Lisa has become a successful wellness consultant and best selling author, supporting women to alleviate bladder pain in a natural and holistic way so that they can move past pain and live a fulfilled life they desire.
Listen in for Lisa’s tips to boost your immune system, heal your gut, foods to eat or avoid, and create a life free from bladder pain.
Links Mentioned In The Show: * Lisa’s book - Tiny Life Changes * My first interview with Lisa
Where can people discover more about Amanda? * Website * Instagram * Facebook group * You Tube
Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
Don’t forget to download my FREE 5 Spark Lifestyle Strategies Guide for more tips and information on creating a sustainable healthy lifestyle that supports you in living a fulfilled life.
Check out other episodes here.
Intermittent fasting is one of those things that the very suggestion of getting people on the defensive. No-one wants to starve themselves! But it’s also one of those things that have gained a misguided reputation. Intermittent fasting is not another fad diet but rather a sustainable lifestyle with many benefits to your midlife health.
We all want to feel as strong as we did before the menopause kicked in, but when you’re experiencing age-related pains such as backache, knee, and joint pains, lack of energy, the last thing you want to do is get up exercise. In fact, many of us question whether exercise and activity actually contribute to the worsening of these conditions.
Well, the answer is no. Not when incorporated into your lifestyle in a balanced and healthy way that works for your body. This is also true for intermittent fasting, as there are many different ways to apply and practice the eating guide. Yes, intermittent fasting is all about EATING! There are plenty of opportunities for you to eat delicious, healthy foods that support your aging body.
Intermittent fasting supports you to find the right eating pattern for your lifesTyle. As we go through the menopause, our estrogen levels drop, which causes our body to redistribute the fat from our hips, thighs, and buttocks to our belly. Choosing the right times to eat the right foods supports your body in targeting and burning that fat to keep your body lean and healthy.
In today’s episode, I guide you through the different options available for Intermittent Fasting so that you can choose the right path for you. Getting it right, means that your body can finally sustain a constant level of energy rather than continuously crashing from sugar boosts, which leave you drained and tired. Press play to hear the options available and the benefits they will bring to your health, fitness, and energy in midlife.
Still not convinced? Check out the blog post in the links below to read about my own 60-day experiment with intermittent fasting. I documented the whole process just for you!
Links Mentioned In The Show: * 4 Week Lean Out Program * Superfood Benefits of Quinoa * Mindful eating strategies blog * My 60-day intermittent fasting experience
Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
If you still need some support and guidance through your intermittent fasting, then join my 4 week Lean Out Program where we go more in-depth through the journey as a group of like-minded women on a quest to better midlife health.
“If nothing changes, what will my life look like in ten years?”
It’s something that we all wonder but, whether out of happiness or complacency, most of us don’t take drastic steps to change what the outcome will be. When Amanda Becker asked herself this very thing, she felt so sick at continuing her current path that she immediately re-routed and turned her hobby side-gig into her dream job and lifestyle.
To the outsider, Amanda had achieved the American Dream: as a young woman, she was swept off her feet by a romantic courtship with her French-born soon-to-be husband. He whisked her back home to France, where they spent some fantastic years immersed in culture, romance, and excitement, and freedom. After they tied the knot, they headed back to the States to lay out their future.
Amanda had it all. She re-entered the American workforce in a pharmaceutical job with all the highs (high paying, highly rewarding, and highly demanding), and they got to building their picturesque life. No with a handsome husband, two beautiful daughters, a lovely home and a high-end ticket job, what was not to love?
BUT, there was a different picture to be seen from the inside. Amanda was suffering miserably. With all the rewards came so much stress and responsibility that she missed out on family time, had no free time, lost touch with her friends, stopped sleeping, gained weight. Her relationship with her husband was suffering, and Amanda was at breaking point.
It wasn’t until a chance meeting with a poolside stranger that Amanda realized there could be a different lifestyle to be had. Once the seed was planted, the Universe presented Amanda with every opportunity she needed to seize her alternate path.
Listen in today to this episode to find out how Amanda Becker managed to turn her love for quality skincare into a successful career that has let her ditch the stress and live a new lifestyle paved with intention, gratitude, and happiness.
Links mentioned in the Show * 4 Week Lean Out Program * Rodan and Fields Skincare * Rachel Hollis Rise Business Conference
Where can people discover more about Amanda? * Website * Instagram * Facebook * Email: amandabecker@gmail.com
Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
Check out this episode! And other episodes from the show!
If you’re in midlife, then you may already have begun to feel your body changing as it deals with the new strains and stresses of aging. But just because you are getting older, doesn’t mean that you should lose your vitality. Your health and fitness are crucial to determining your quality of life as you age, but it’s never too late to step up and take control.
How To Stay Fit, Strong, & Healthy in Midlife
Giving in to age-related illness and fragility is accepted as one of those unavoidable things in life, but it shouldn’t be. We are more active, have more health awareness, and have a more exceptional ability to create lifestyle strategies than our parents had. By following a simple fitness plan and making healthy choices in your daily life, you can reduce many of the symptoms that face you in midlife, and enjoy the longer life expectancy we are now blessed with.
If you're worried about whether or not you'll have Diabetes, Osteoporosis, Arthritis, Heart Disease, Dementia, Depression, Back-aches, joint pains, weight gain, lack of energy, or any other age-related illness; then you are in the right place.
In today’s episode, I share with you the benefits that staying active in midlife can bring to your overall aging health concerns, and how everyday activities that you might take for granted can maintain a healthier and stronger body.
I know that taking that first step into regular activity and healthy choices might seem like a scary jump into the unknown, so today, I’ll break down simple ways that you can help your body to reduce the effects of the menopause.
Listen in and let me know if these tips are helpful to you.
Links Mentioned In The Show: * 4 Week Lean Out Program * Make a super shake * youtube channel
Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
If you still need some more ideas on how to kickstart your life choices to stay fit, strong, and healthy in midlife, then don’t forget to download my FREE 5 Spark Lifestyle Strategies Guide.
Courtney Carver believes simplicity is the way back to love. But, her wake-up call was a diagnosis of MS.
Having it, all is the American Dream. Courtney Carver was living proof of how working hard can make that dream of success come true in terms of money, things, and a beautiful home she shared with her new husband. That all came to a screeching halt when she discovered she had MS.
Courtney was determined to live a vibrant and heartfelt life and not to let her MS control her identity. She was able to find ways to regain control of everything in her life by conquering things one at a time to move away from always feeling busy and stressed, and closer to discovering her true happiness.
After realizing that time, space, relationships, and health were what mattered most, Courtney begins a complete life redesign. She found ways to add joy into her work life, keep stress to an all-time low, and take care of her body through nurturing.
Project 333 was her incredible experiment with creating the ultimate minimalist wardrobe, to clear her closet, mind, and create confirmation that simply gives you more time for the most cherished things in life.
She shares her lessons from simplifying life and expanding love in her new book, Soulful Simplicity.
How can people discover more about Courtney and sign up for the #Project 333 challenge?
- Subscribe via email
Subscribe and Review on Apple Podcast
Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don't want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select "Ratings and Reviews" and "Write a review" and let me know what your favorite part of the podcast is. Thank you so much!
Check out some other episodes from the show!
As I map out my goals for my own life and business, I find myself in the position of having to question whether or not I am holding myself accountable to meeting those goals, or if I am in need of some external accountability. Have I been mistaking my self-motivation for self-accountability?
Find out in today’s episode exactly how I managed to differentiate between the two and how you can determine which accountability approach is right for you.
Taking responsibility for meeting your own goals is not as easy as it sounds. Sure, it’s you that has to carry through with your plan, but what happens when you don’t? Can we achieve the same levels of success when we are only accountable to ourselves as we can when we are answerable to someone else - a coach, a friend, a group?
In this episode, I share with you the four (yes, four!) different types of accountability, the benefits of each type, and how to determine which one of these is the right fit for you, your personality, and your goals.
If you’re still questioning whether you need to be held accountable to someone else, then maybe self-accountability is the right path for you. So I also share some ways (from one self-accountable, determined woman to another) that you can develop your self-accountability and stop letting yourself off-the-hook for not following through!
Hopefully, you’ll be better positioned to move forward and achieve those goals by the end of the episode!
Links Mentioned In The Show: * 4 Week Lean Out Program * How to Boost Your Motivation
Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
Check out some other episodes from the show!
Don’t forget to check out my 4 Week Lean Out Program for more information on getting fit and healthy in your midlife.
Chandra Beckman is part of the elite group of women who have flown the United States Air Force fighter jets. As a young girl, she was captivated by the fast-paced and driven environment of an Air Force career and sought to overcome the social barriers that presented it as a man’s world.
Never one to back down from a challenge, Chandra succeeded in her goal and has flown T-37, T-38, F-15C, F-117A, and T-6A military aircraft, as well as the Piper PA-28 Cherokee, Cessna 172, and Beechcraft Sierra C-24-R civilian aircraft in her personal time.
How a fighter pilot had to dismiss the medical system to save her life!
After 8 years in the Air Force, Chandra’s health inexplicably began to deteriorate. Suffering from fatigue, food intolerances, weight loss and many more slowly emerging symptoms, she sought medical help, only to be advised that her symptoms were psychosomatic.
Years of fighting for medical care that didn’t brush off her symptoms, or negate her illness, resulted in Chandra retiring from the Air Force so that she could seek medical help from outwith the institution, in a bid to discover what was causing her plight. Now fighting to save her life, as neurological symptoms were setting in, Chandra embarked on a journey into Holistic Healthcare, researching all possibilities.
In today’s episode, she shares her journey with us, as well as the diagnosis she finally received, and her ideas on how to treat this life-threatening illness. Press play to find out what that diagnosis was and how dismissing the mainstream medical system finally saved Chandra Beckman’s life.
Where can people discover more about Chandra?
- Website
Links mentioned in the show: * Center for Disease Control and Prevention * International Lyme and Associated Diseases Society * Chandra’s Coaching Service * Chandra’s Wellness Resources * 5 Spark Lifestyle Strategies Guide
Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
Check out some other episodes from the show!
Do you have a morning routine? Whether your morning ritual is made up of refreshing yoga, energizing workouts, or hazy awakenings, the critical part is that it works for you and is an experience of joy. More important than all of that, is that you have a routine in place for your everyday self-care that can be applied any time of any day, not just mornings.
Self-care is easily overlooked as we imagine it needs to be an elaborate and time-consuming ritual, but that’s simply not the case. On top of that, women often find it difficult or harbor feelings of guilt for spending time on themselves when there are always so many other things that need to be done.
Today, I share with you how self-care is the foundation of a healthy relationship with yourself and with others, and how taking even just a few minutes a day still counts as a ritual or routine that keeps you energized, healthy, and balanced.
Your mind and your body are connected, and it’s through the simple self-care habits that I remind you in this episode that you can overcome those feelings of guilt, reconnect with yourself, and feel amazing.
Listen in to find out what daily tasks you thought were chores are actually self-care in disguise.
Links Mentioned In The Show: * How to get more sleep and energy
Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
Check out some other episodes from the show!
Don’t forget to download my 5 Spark Lifestyle Strategy Guide for more tips and tricks on how to live a life that you love.
Have you lost some of your spark since hitting midlife?
Many women pour so much of themselves into ensuring the happiness of their children and families that they forget to take time out to do things for themselves. It’s no surprise then that when the children leave home and the nest is empty, rediscovering what ignites your flame can seem like a daunting task.
How To Embrace A Positive Midlife. My Interview with 24 Carat Conversations I share some of my thoughts on this in an interview with 24 Carat Conversations with Phyllis and Rhonda: where two best friends decided to start a podcast for “Real Women with Real Issues”.
I met Phyllis and Rhonda on the OSSA Collective, on Facebook, for women podcasters, and they invited me to join them whilst they encourage, inspire and offer hope in a world where life can seem unrealistic. These ladies are committed to creating the communities that women need to support each other and cheer you on as a wife, mother, daughter, sister, and friend.
In this episode, I touch on some of the most common issues facing women in midlife:
Who exactly are you?
What does your life look like now that you are in midlife?
How do you take care of yourself first, now that your nest is empty?
As you step into the next season of your life, it’s important to remember that it does not define who you are. Whether this season is motherhood or menopause, you are not defined by your age.
You are ageless, vibrant, spunky, and young.
So make sure that you take time for yourself, avoid burnout, do things that you love because you will not always be in the same role in life. I share my experience of this, of the merits of changing relationships with your children as they become adults and my journey of supporting breast cancer survivors through Pilates.
Listen in to find out how to ignite your own spark in midlife.
Where can people discover more about Phyllis and Rhonda? * Instagram * Podcast
Things we mentioned that you should check out: * Susan Komen Race For The Cure * OSSA Collective Facebook Page for empowering women podcasters * How I became a Pilates Breast Cancer Coach (full podcast episode here)
Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
Check out some other episodes from the show!
Everyone is super busy, and we don’t seem to find enough time to do all the things we want to accomplish. Taking care of work, chores, and the family seems to take up all of our time.
The number one excuse people have for not being in good shape is not having the time or energy to do what it takes to be healthy. So I share with you today 5 easy ways that you can boost your health, fitness, and happiness whilst getting on with your daily work.
As more and more people find themselves working in office environments, it’s more important than ever that we actively and consciously plan our workouts to fit in with our lifestyles. This way, we don’t end up burnt out, unwell, and resentful of our work-life balance.
In this episode, I cover everything you need to know about how to keep fit and healthy whilst working. I give you practical tips that will help you create a strategy to keep your body active and your mind clear and happy. From what and when to eat, to when to get those active times into your day, to the myths of current fitness accessories. No more excuses, it’s time to take control of your fitness and health.
Join me to hear just how easy it is to be healthier, and happier, at work.
Links Mentioned In The Show: * Job burnout - Toker & Biron 2012 study * Exercise decreases feelings of fatigue - Puetz, Flowers & O’Connor 2008 study * 5-minute office workout * How to stay hydrated when you have trouble drinking water * How to snack healthy at work
Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
Check out some other episodes from the show!
Molly Watts and Angela McDade are the co-creators of Five for Life, the Five for Life Planner, the HABIT MINDSET, and co-hosts of the Live HAPPIER Longer Podcast. They are on a mission to help people learn how to get the most out of their lives while living a longer, happier life.
Collectively this power friendship duo has spent years sharing ideas, stories, and researching scientific studies to see just why some people seem to thrive in all ages and why others struggle.
Sharing with us today the five daily tips for a happier (and longer living you!), they guide us through principals to live by and remember. Molly and Angela know the steps that get you from idea to accomplishing a goal and explain great tips to retrain your brain and boost motivation. Additionally, they share the secrets to staying happy in everyday life, especially in older age. Join us and take these great tips for yourself, your friends, and your family.
Where can people discover more about you?
- Website
- Five For Live Planner
- Podcast
Subscribe and Review on Apple Podcast
Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
How many times have you started the new year with a resolution to do more exercise, eat healthier, take better care of yourself?
And how many times have you vigilantly started your workout routines with your end goal in sight, only to fall off the wagon before you’ve made any real impact on your health or lifestyle?
You’ve probably heard the saying “New Year, New You”, and it’s easy to see why the phrase is so commonly associated with our health and fitness. Whether you are getting back to your established routines after a seasonal holiday break from it or getting stuck into your resolutions to take better care of yourself, you are ready to become the ‘New You’.
But this New You is not an instant manifestation. There is no quick fix and the progress you need to make will take time.
But how do you know that what you’re doing is working? How can you track the success of your fitness journey?
HOW TO MEASURE YOUR FITNESS PROGRESS In this episode, I share with you:
5 Easy Methods to Measure Your Fitness Progress
You can use these to track the progress of your fitness and measure the success of your efforts. Listen in to get the full scoop on:
- The secrets of the scales - the story they don’t tell. Whether you love them or hate them, there’s no denying that they measure your progress. But is the small part of your fitness story a big enough reason to risk the addiction?
- Why you should keep that little black dress hanging in the wardrobe. Your dream clothes that you’re determined to get into are more than just an inspiring motivator, they’re also a great tool to measure your progress. Listen in to find out how!
- How much water your body really needs, the best way to make sure you get it and some recommendations on how to keep track so you don’t forget.
- How often to measure yourself and the best ways and times to do it. But don’t get locked in on it - I’ll also cover why you shouldn’t be measuring too often.
- The benefits of a Selfie. Whether you want to post those progress pics on social media to share your amazing new look and confidence with the world or keep them safely locked away in a drawer, is entirely up to you. Either way, I’ll let you in on just why you should be getting the camera out regularly during your journey to fitness.
- Exactly what you need to record to make sure you get the most accurate and useful results from tracking your health plan.
- How to avoid overwhelm when tracking your progress. That’s right, I’ve got your back! Even whilst you’re keeping track of your progress, I’m right here with you to make sure that you are enjoying every minute of it, and that you’re new found confidence keeps you on that wagon!
So click in and listen along to find out the 5 easy ways that you can measure your fitness progress.
Links mentioned in the show * 4 Week Lean Out Program * 5 Spark Lifestyle Guide * How To Stay Hydrated When You Have Trouble Drinking Water * Myfitnesspal
Subscribe and Review on Apple Podcast
Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
Family relationships are filled with ups and downs. Many people would put their own families in the “complicated” category. Parents are supposed to be the most significant role models in our lives, show us the right way, teach us to do the most necessary functions to live a prosperous life, and above all, show us, love.
What happens when that dynamic goes wrong, and love is unable to be given by the person whom we need it the most?
Phylis Mantelli did not have a conventional upbringing. She grew up with a bipolar mother who kidnapped her and her siblings while exposing them to violence and constant unrest.
Phylis has spent her adult life working through the trauma she experienced while unintentionally becoming a trusted mentor for her community and beyond, and now a successful author.
She has gone on to touch hundreds of lives by teaching compassion, forgiveness, how to break the cycle, and, most importantly, love. She specializes in helping mother/daughter dysfunctional relationships to heal and move forward.
Where can people discover more about you?
- Website
- Podcast
- Purchase Book
Links mentioned in the show:
- 4 Week Lean Out Program
Subscribe and Review on Apple Podcast
Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
Let's start the year 2020 with a roar and take action in the health and fitness goals that are important to you. Before we move on, we need to take inventory and let go of old beliefs and habits and make room for healthy habits and achievable goals.
Answers To 3 Of The Most Asked Questions 2019
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How to get motivated and how to stick to an exercise plan?
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Big ideas have small beginnings and why we need to stop doubting ourselves and trust the process. Don't ever give up because great things take time and the importance of self-care.
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How to stop overeating? How do I stick to a healthy diet?
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By practicing mindful and intuitive eating and implementing the five practices, we can stop overeating and stick to a healthy diet.
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How to stay fit as I age? Best exercises for older women with back pain? What are the best activities to get rid of back fat?
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Do some research because not everyone has the same history and experience, and your needs are unique. Find the activity that lights you up, invest in yourself by hiring a coach, and find a friend to partner up to help you reach your goals.
Links mentioned in the show:
- Discover How To Practice Mindfulness Now
- 5 Healthy Habits That Can Change Your Life
- How Pilates Can Transform Your Body And Mind
- How Pilates Works For Any Age And Fitness Level with Jillian Hessel
- How To Transform Your Life At Any Stage with Dr. Mimi Secor
- 5 Facts Why Pilates Rocks Your Body Every Time
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41. How To Start Running In Midlife with Julie Saper and Lisa Reichman
- 4 Week Lean Out Program
Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
Confidence is the topic of choice today, and I want to share some of my most useful tips to build, create, and sustain confidence in the most important place of all - yourself!
How to Boost Your Self-Confidence - Pillar 4
Think of it in your life, baby steps that you've taken to get to where you are right now, to achieve the confidence you have right now. Life was unpredictable, and you didn't know how it would turn out. You could have failed, totally missed your mark, had unforeseen consequences, and you had to take chances.
Things you have tried and didn't work is also part of confidence.
To Shine and Be Fiercely You Takes Practice. I share three things you can do to boost your self-confidence with you today.
Links mentioned in the show:
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060. Simple Ways To Find Balance In Your Life – Pillar 1
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062. 3 Ways To Be Mindful Every Day – Pillar 2
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065. Why Mental and Physical Strength Are A Powerful Team - Pillar 3
- 4 Week Lean Out Program
What is one challenge that you might need help with? Reach out to me on Instagram @heikeyates.com
Subscribe and Review on Apple Podcast
Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
Most of us have heard of Instagram, but can it really help to grow your business? Sue B. Zimmerman, Instagram Expert, and Business Coach say HECK YES, it’s essential and doable, even for the complete novice.
Sue knows a thing or two about business, being a natural-born entrepreneur and owning her first million-dollar company at a mere 22 years old! She is a leader in business as well as in the art of balancing it all as a 2019 woman on the go.
Sue shares amazing gems about how to keep control of your life, balance time constraints without missing out, live for progress, not perfection and why health and mindset are non-negotiable. She details business mistakes and lessons and does everything with a passion and smile. Sue B. teaches entrepreneurs all over the world how to have more success with their visual storytelling and content on Instagram with her self developed a comprehensive Instagram course, called: Ready Set Gram. What are you waiting for, let’s dive in!
Where you can discover more about Sue?
- Ready Set Gram
- Instagram Expert
- Personal Instagram
- Youtube - Free Instagram Learning Videos
How to learn more about the 4 Week Lean Out Program
- 4 Week Lean Out Program
Subscribe and Review on Apple Podcast
Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don't want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select "Ratings and Reviews" and "Write a review" and let me know what your favorite part of the podcast is. Thank you so much!
Mental and physical strength is a vital part of achieving your goals.
Why Mental And Physical Strength Are A Powerful Team - Pillar 3.
There is a difference between physical and mental strength, and why you can't reach your fitness goals without a harmonious balance of both? But sometimes we wonder how to increase mental and physical strength to achieve our goals.
Today we talk about steps that you can implement right now and take action so that you can reach your goals. Changing habits and starting something new is hard, and there might be some challenges that need a little TLC but also tough love. We got you covered there as well.
Reach the goals you set for yourself and every day without a doubt and feeling overwhelmed that you can achieve those goals.
Links mentioned in the show:
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60. Simple Ways To Find Balance In Your LIfe - Pillar 1
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062. 3 Ways To Be Mindful Every Day - Pillar 2
- 4 Week Lean Out Program
What is one challenge that you might need help with? Reach out to at heikeyates.com
Subscribe and Review on Apple Podcast
Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
Do you think that love, romance, and finding Mr. Right has an age limit? Think again! Armed with the right wisdom, experience, tools, and knowledgeable support, love is possible at every age, and it is out there waiting for you.
Dr. Joan Bragar helps successful women find committed love. She is the author of Never Too Late for Love, the Successful Woman’s Guide to Online Dating in the Second Half of Life. She holds a doctorate from Harvard University and is a certified relationship coach. Joan joins us today and gives explicit tips on why you should never give up on love, how setting dating intentions can make all the difference, and why knowing the stats of single men can help open up your romantic world.
She shares in-depth advice on why being too generous is a bad thing, how to make sure you have matching values with a partner, and talks thoroughly about online dating at any age, including what new rules you need to know to get successful results.
Joan is also giving listeners a free copy of her book, Never Too Late For Love - The Successful Woman’s Guide to Online Dating in the Second Half of Life. (mention this podcast)
Where can you discover more about Joan?
- Website
- Books on Amazon
Email Joan at joan@joanbragar.com to request your free E-copy of her book, Never Too Late For Love - The Successful Woman’s Guide to Online Dating in the Second Half of Life.
Don't miss out on the start of the next
4 Week Lean Out Program starting soon.
Subscribe and Review on Apple Podcast
Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
What does mindfulness mean? Can it be an asset to a happier life?
Let's discover how being mindful can change the way we eat, exercise and communicate with others around us. How to practice mindfulness now and how easy it can be.
3 Ways To Be Mindful Every Day - Pillar 2
This 4 part series is called the 4 Pillars Of Transformation In Midlife, and it continues with how to be mindful every day. These four pillars are the foundation of a happy, healthy, fit, and confident life. There are simple ways to find balance in your life and show you how you can start living a balanced life.
Links mentioned in the show:
Episode #60 Simple Ways To Find Balance In Your Life - Pillar 1
Subscribe and Review on Apple Podcast
Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don't want you to miss out on an episode. Click here to subscribe to the Apple Podcast.
While you are there I would love it you left me a review over on the Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select "Ratings and Reviews" and "Write a review" and let me know what your favorite part of the podcast is. Thank you so much.
Jillian Hessel has spent her entire life training to become one of the best ballet dancers in the world, and she succeeded. At a mere 18 years old, this native New Yorker was scouted and moved to Europe for an almost fairytale career of plies and elegant body movements. Through rigorous training, she kept herself in peak performance condition, until a fall exposed an unseen diagnosis - scoliosis.
Jillian speaks about her experience learning to completely retrain her body for function and right alignment while having to dismiss most of the knowledge she gained dancing. Her relationship with pilates, and the direct trainees of Mr. Pilates himself, forever changed the way she took care of her body, and those around her. Jillian became a Masters Pilates Instructor, an esteemed author, an international speaker, and a face of the Pilates movement. She has also created and honed her own unique approach to teaching Pilates, which she calls the B.E.A.M. Technique™.
Where can people discover more about you?
- Website
- Purchase Signed Copy of Book
- B.E.A.M. Technique™
Get YOUR FREE 5 Spark Lifestyle Strategy Guide HERE
Subscribe and Review on Apple Podcast
Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
Getting started on a new goal can be difficult. But we can put systems into place so that we increase our motivation, adherence, and achieve the goals we set for ourselves.
This 4 part series is called the 4 Pillars Of Transformation In Midlife and it begins with Pillar 1 - how to find balance in your life. These four pillars are the foundation of a happy, healthy, fit, and a confident life. There are simple ways to find balance in your life and show you how you can start living a balanced life.
Links mentioned in the show:
- Podcast #50 TAKE ACTION AND IGNITE YOUR SPARK
- The 5 Step Spark Method
- 5 Spark Lifestyle Guide
- Marathon Tours
Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to the Apple Podcast.
While you are there I would love it you left me a review over on the Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much.
Imagine being 12 years old and waking up to have your body ultimately betray you - losing consciousness, slurring words, unable to lift your limbs when mere days ago you were running around with friends. Donna Owens watched her life turn upside down overnight and spent years being ridiculed that she was making her illness up. Until Dr’s finally gave her the diagnosis that she would never recover or be normal again. How is it possible to find hope where no hope exists?
Donna is an extraordinary guest who explains what almost 30 years of living with Chronic Fatigue Syndrome have been like. She walks us through the twists and turns from not being connected to her body anymore, to discovering the joy in the small moments and taking back power one small step at a time.
She shares how she has overcome the limits and expectations the world placed on her, how she became a mother and had a successful self-made business, and then went on to become a successful writer, yogi and wellbeing speaker. Donna now helps to inspire others around the world.
Where can people reach you and follow you?
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- 365 Days of Affirmations Book
- Yoga, My Bed and M.E. Book.
- Website
Subscribe and Review in iTunes
Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe in iTunes.
While you are there I would love it you left me a review over on iTunes too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
