Pursue Your Spark

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.

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

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 Instagram Facebook LinkedIn 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!

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  Facebook Instagram LinkedIn 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 Instagram LinkedIn    

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: Facebook LinkedIn 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:

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 Instagram Facebook  

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: #207 – 6 Ways To Redefine Courage In Midlife  #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. 

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? #090. The Best Exercises For Women Over 50 #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: #70 Building Habits For Everyday Life/ ft. Molly Watts and Angela McDade James Clear, Atomic Habits #173 - 3 Easy Ways How You Can Make Pilates Over 50 A Habit #212 How To Keep The Weight Off For Good In Midlife/ft. Jill McCauslin & Chris Brown  #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: Linkedin  Instagram  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: #137 Bone Health Over 50: Osteoporosis vs. Osteoarthritis  #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 Facebook Instagram

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

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/

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: #159 - 5 Simple Strategies To Declutter Your Nutrition Habits #25 - 6 Effective Tips To Boost Your Motivation #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!

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!

Welcome to episode #206 of the Pursue Your Spark Podcast. 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  

In this episode, 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.   ⭐️ Take The Pursue Your Spark Blueprint Course  https://heikeyates.com/l/spark-blueprint/  

In the latest episode of the Pursue Your Spark Podcast, 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 Instagram  

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 Instagram Facebook    

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  

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 Facebook  Instagram  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/  

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 Instagram Facebook   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 Instagram Facebook LinkedIn    

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! 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.  

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 Facebook Instagram 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 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! 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 FACEBOOK INSTAGRAM 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 FACEBOOK INSTAGRAM 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 recently gained popularity 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 insulin sensitivity, lower 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 a sustainable eating pattern that fits 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 FACEBOOK INSTAGRAM 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