Pursue Your Spark - Midlife, Fitness, Nutrition, Mindset, Health, women over 50

Are you curious about how to rethink your relationship with alcohol, especially as we head into fall and the holiday season? It’s that time of year when we reflect on our habits, and for many of us, that includes those casual evening drinks that might have crept into our routine over the summer. We'll In Episode #221 – Transform Your Relationship with Alcohol Now, I dive into how to create a healthy, mindful relationship with alcohol that works for you, without the pressure to go all-in or all-out.

Whether you’ve tried Sober October or another month-long break from alcohol, you may have noticed how challenging it can be to go cold turkey—and how easy it is to feel deprived and binge afterward.

But it doesn’t have to be all or nothing. Instead of white-knuckling through a month without alcohol, let’s explore how to make lasting changes that fit your lifestyle. The goal isn’t perfection; it’s about creating a healthy balance that works for you. Maybe it’s cutting back gradually or finding new ways to unwind without constantly reaching for a drink.

In this episode, I discuss the deeper reasons we might rely on alcohol to cope with stress or connect with others and how to replace that habit with positive actions. I’ll share three effective strategies to help you reset your relationship with alcohol, feel empowered, and avoid the all-or-nothing mentality. You’ll discover how exercise, mindful eating, and simple mindset shifts can make a big difference. It’s time to feel good about your choices without the pressure to be perfect.

Have any thoughts on this? Comment the word ‘SOBER’ and tell me how you approach your alcohol intake—I’d love to hear from you!

Client Testimonial:

🥰 "At 57, I was tired of starting diets I couldn’t stick to, but the Pursue Your Spark Blueprint changed everything. It made Intermittent Fasting and Pilates simple to follow, and within weeks, I had more energy and was finally in control of my health. I feel like myself again—more energized and confident than ever”! - Susan

Take Action:

Ready to start your transformation? Click here to learn more about the Pursue Your Spark Blueprint!

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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:

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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:

Ready to declutter your midlife? Join us as we chat with Janet M. Taylor, the "Clutter Free Queen," who has been transforming lives since 1994. Discover practical strategies and emotional insights to simplify and organize your daily life. This episode, "Organize and Simplify Your Midlife," is packed with expert tips to bring harmony and peace to your home and mind

Janet M. Taylor, who pioneered her path with Totally Organized, LLC in 1994, brings more than just her title, she brings a lifetime of transforming chaos into harmony. Her journey from the Rachael Ray Show to speaking engagements at IKEA and the Philadelphia Home Show has made her a beacon of inspiration for anyone looking to declutter and organize their life.

In our conversation, Janet shares the essence of getting organized, highlighting the small, achievable steps that lead to big changes. She opens up about our emotional ties with our possessions and how understanding this can revolutionize our approach to organization.

Balancing a career with family responsibilities can be a juggling act, but Janet provides practical strategies and rituals to make this balancing act graceful. She emphasizes the significance of a well-structured weekly blueprint and the stability of a daily routine, demonstrating how these tools are critical in maintaining an organized lifestyle.

Janet also addresses the impact of or organizing affects our emotional state. She offers insightful ways to manage this often-overlooked aspect, helping us create spaces that look and feel good.

Debunking common myths, Janet discusses the influence of minimalism on traditional organizing techniques. Her unique perspective bridges the gap between minimalism and practical organization.

Additionally, Janet spotlights how technology can aid our organizational efforts, recommending specific apps and tools at the forefront of modern organizing solutions.

Today’s conversation with Janet is about getting organized and transforming our approach to daily life, making it more manageable, serene, and enjoyable. It's a journey towards an organized lifestyle that promises peace of mind and a newfound sense of control.

We’d love to hear from YOU! Tell us how this episode resonated with you and if you have any comments or questions. Contact me at heike@heikeyates.com with the subject line ‘CLUTTER’ and let us know. 

🌟 Feeling stuck in your midlife wellness journey? Let's change that together! I'm inviting you to a no-obligation 20-minute Spark Breakthrough Call. It’s your chance to uncover what's holding you back and take the first step toward a transformative health, fitness, and nutrition journey.

Spots are limited, so don’t wait to turn your aspirations into action. 🔥 Secure your Spark Breakthrough Call now, right HERE and let’s light up your path to wellness.

How to connect with Janet:

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: 

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

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:

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:

Links mentioned in the show:

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:

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

🌟 Feeling stuck in your midlife wellness journey? Let’s change that together! I’m inviting you to a no-obligation 20-minute Spark Breakthrough Call. It’s your chance to uncover what’s holding you back and take the first step toward a transformative health, fitness, and nutrition journey.

Today, we're diving into how changing your mindset can literally change your life, especially during midlife. It's not just about getting stronger or more flexible; it's about how your thoughts shape your journey. Our bodies and minds are evolving in midlife, and it's prime time to align our mental wellness with our physical health. 

We're talking practical strategies for those ready to shift a powerful mindset. 'Midlife Mindset Shifts to Strength and Flexibility' is your go-to for insights that transform not just how you move but how you think and feel every step of the way.

First up, we tackle the significant mental roadblocks: the fear of failure, feeling overwhelmed by too many fitness options, and getting stuck in who we used to be. We explore how adopting a growth mindset transforms challenges into opportunities for growth. For instance, facing a new exercise is about celebrating each small step forward.

Then, we discuss the importance of setting intentions alongside goals. This approach brings a deeper, personal connection to our fitness journey, fueling our motivation from within. Whether we aim to hike easily or play with grandchildren pain-free, intentions guide us toward our goals with more passion.

Self-compassion is another critical point. We emphasize the power of being kind to ourselves on tough days, using positive self-talk, and setting realistic expectations to build resilience and maintain a balanced approach to health and fitness.

Lastly, we share some practical tips: start with achievable goals, tune into your body's needs, make exercise a natural part of your daily routine, celebrate every win, and use journaling as a tool for reflection and gratitude.

By fostering a positive mindset and acknowledging the small victories along the way, we pave the path toward a stronger, more flexible, and fulfilled self in midlife. 

2 Ways To Take Action

🌟Pursue Your Spark Blueprint: Dive into our 8-week online group course, specially crafted for women in midlife. It's more than just a program—it's a life-changer. Learn to eat better, move more, and unlock boundless energy. With my guidance, you'll step into a life of strength and confidence. Join me to transform your health and step into your most confident self. Ready for a change? Apply here.

🔥 It's your time to shine! Secure your 20-minute Spark Breakthrough Call now, and let’s pinpoint the one action step that will pivot your health journey. Don’t wait—sign up here right now. This is your moment to take a bold step towards the wellness you deserve!

We're getting up close with Deb Blum, the inspiring soul behind The Whole Soul Way. She's not just the brains of this operation; she's a certified life, parent, and health coach with a Business Administration/IT background from the University of Connecticut. Deb recently started a new chapter, moving to Arizona with her husband of 20 years. Join us in this week's episode, "Break Midlife Barriers As A Gateway To Self-Love."

Deb's mission? To help women in midlife shed societal expectations and reveal their true essence. She believes in the power of being fully expressed and seen for our inherent magnificence. And let me tell you, her belief that understanding our emotional well-being is critical to our health is a game changer.

After facing a midlife awakening and a near-divorce, Deb pivoted to women's empowerment coaching. She launched The Whole Soul Way, a self-paced online program transforming midlife women's lives. It guides them from living by others' rules to embracing their authentic selves. Deb's step-by-step process is about breaking free from fear and conditioning, leading to happiness, fulfilling relationships, and inner peace.

Deb's journey began with a pivotal question: 'Who is this person living this life?' This led her to champion living authentically, where inner work becomes essential for well-being.

She knows the struggle of managing others' expectations while striving for self-authenticity. Deb's approach? Love and acknowledge yourself. Don't rely on others to feel good. It's about self-recognition and embracing your true self.

Deb also discusses the concept of 'reparenting our inner child,' which is crucial for changing our lifestyle habits. She warns against the pitfalls of self-care that avoid more profound issues. Striking the right balance between physical and emotional care is crucial.

Deb offers steps to break free and live authentically for those feeling stuck. It's all about reclaiming your wholeness and stopping the act of being someone you're not. Deb's insights are a roadmap to embracing your true self in midlife.

How to connect with Deb:

🌟 Feeling stuck in your midlife wellness journey? Let's change that together! I'm inviting you to a no-obligation 20-minute Spark Breakthrough Call. It's your chance to uncover what's holding you back and take the first step toward a transformative health, fitness, and nutrition journey.

We're diving deep into the concept of reframing health goals, directly addressing the 'All-or-Nothing' cycle that can hinder our progress. This episode is an invitation to those seeking to break free from this restrictive mindset, offering a fresh, flexible, and joy-driven approach to health and fitness. It's designed for anyone whose fitness journey has been disrupted by life's unpredictable nature, showing that it's possible to adapt and thrive amidst these challenges.

Our main focus is on the transformative power of reframing health goals. We discuss how adapting our fitness and health objectives to match our evolving lives isn't just beneficial—it's essential. This episode encourages women in midlife to view life's disruptions not as obstacles but as opportunities to explore new and enjoyable ways to maintain an active, healthy lifestyle. This shift in perspective is key to embracing a more adaptable, joyful approach to health and fitness.

We discuss why traditional fitness habits often fail, critiquing the rigid, one-size-fits-all narratives dominating the fitness industry. Instead, we advocate for a more personalized approach, emphasizing the importance of finding joy in movement and focusing on the immediate rewards of our fitness activities. We can enhance our motivation and consistency by making small, sustainable changes that align with our daily lives.

A highlight of the episode is the introduction of the POP method—Pause, Options, Pick. This strategy embodies the essence of reframing health goals, offering a practical framework for staying flexible and making health goals that resonate with our current needs and aspirations. It's about recognizing the importance of adaptability in our health journey and finding joy in the flexibility of our approach.

We also emphasize the significance of community in the journey of reframing health goals. A supportive network can transform the process of achieving health and fitness objectives from an isolating experience into a shared, enriching journey. Community support is instrumental in maintaining motivation and fostering a sense of belonging.

By the end of this episode, it's clear that reframing health goals is not just about changing activities but about reshaping our mindset towards health and fitness. It's an invitation to live more joyfully and flexibly, making our health journey adaptable and aligned with our evolving lives. Join me as we explore how to break the 'All-or-Nothing' cycle and embrace a lifestyle where reframing health goals is the foundation for a fulfilling and dynamic approach to wellness.

I'd love to hear how this episode touched or helped you see things differently. Send an email to heike@heikeyates.com with the subject line “JOY.

If you're navigating challenges in your health and fitness journey, I invite you to a complimentary 20-Minute Spark Breakthrough Call. This focused session is crafted to offer clear, actionable guidance to propel you forward, without any fluff. Book your call right here.

Links mentioned in the show:

We're opening the doors to a world where joy isn't just a feeling but a space we live in. We're talking decluttering with the queen of clean, Tracy McCubbin. Imagine your home, but with breathing room, where every nook cradles peace instead of piled-up papers. That's where Tracy takes us, transforming cluttered caves into serene sanctuaries. So, let's declutter your midlife and make room for you!

Tracy's not just any tidying guru; she's a story of transformation. Growing up amidst clutter, she saw first-hand how possessions can overshadow life's true treasures. Her journey from Hollywood's glitzy chaos to the heart of home harmony shows us that change isn't just possible; it's a path to rediscovering ourselves.

Diving into the clutter, Tracy reveals it's not about the stuff but what it signifies. It's a mirror to our mental clutter, reflecting deep-seated emotions and unresolved stories. But here's the twist – decluttering isn't just about letting go; it's about uncovering joy, one cleared corner at a time.

Tracy's company, dClutterfly, is more than a cleaning service; it's a ticket to freedom. She shares tales of spaces and souls reborn, proving that decluttering goes beyond aesthetics to touch the core of our well-being.

Ever thought your clutter could tell your story? Tracy does. She navigates us through the emotional labyrinth of clutter, highlighting the thin line between hoarding and being human. The shame, the guilt – she's seen it all and offers a hand to those ready to step into the light.

From the 'seven Clutter Magnets' to the profound 'upstream causes,' Tracy's insights are a roadmap to a clutter-free life. But her actionable tips arm us for the journey, teaching us to hold on to what truly matters while letting the rest go.

As we wrap up, Tracy's dual role as a change-maker in homes and hearts through OneKid OneWorld reminds us that decluttering isn't just personal; it's a global gateway to giving back.

Join us as we laugh, learn, and let go, making room not just in our homes but in our hearts for that elusive joy. It's an episode that doesn't just declutter; it delights, inspiring us to pursue that spark of simplicity in our midlife adventure.

If this episode resonated with you, please email me at heike@heikeyates.com, put "Episode 208" in the subject line, and tell me what action steps you'll take!

🌟 Feeling stuck in your midlife wellness journey? Let's change that together! I'm inviting you to a no-obligation 20-minute Spark Breakthrough Call. It's your chance to uncover what's holding you back and take the first step toward a transformative health, fitness, and nutrition journey.

This call is tailored for midlife women ready to take action, ignite their vitality, and redefine wellness on their terms. Spots are limited, so don't wait to turn your aspirations into action. 🔥 Secure your Spark Breakthrough Call now and book your spot right here! 

How to connect with Tracy

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:

More Midlife Goddies!

🆓 Grab your 3 Simple Ways To Recapture Your Health + Thrive over 50 

https://heikeyates.com/l/3-ways-to-thrive/

🆓 Grab your Intermittent Fasting Cheat Sheet 

https://heikeyates.com/l/fasting-cheat-sheet/

⭐️ ⁠Take The Pursue Your Spark Blueprint Course ⁠

https://heikeyates.com/l/spark-blueprint/

🙋‍♀️ ⁠Work with me 1:1 privately ⁠

https://heikeyates.com/private-coaching-program/

🤩 ⁠Visit My Website!⁠

https://heikeyates.com/

💥 ⁠Follow me on Instagram⁠

https://www.instagram.com/heikeyates/

❤️ ⁠Join the club!⁠

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Our guest, Hoyt Prisock, the innovative creator behind a successful online speed dating platform, launched with Match.com nearly two decades ago. Hoyt, who found himself navigating the online dating world after a long marriage, has since become a seasoned voice in this arena, offering unique insights through his podcast, 'Behind the Swipe.'

Hoyt shared his perspective on how the dynamics of online dating differ substantially for individuals in midlife compared to younger generations. He provided thoughtful commentary on the unique mindset challenges encountered by men and women re-entering the dating scene later in life, emphasizing the importance of authenticity and confidence.

A crucial part of our conversation revolves around the mindset challenges men and women face in midlife as they enter the online dating scene. Hoyt offers insights on how to overcome these challenges, emphasizing the importance of confidence and authenticity. 

Hoyt also highlights the most significant mistakes men and women make when starting to date online and shares surprising learnings from his podcast, 'Behind the Swipe.' He provides three essential dating rules for navigating the online world and suggests an old-school compliment that deserves a revival in online dating.

We also explored the most common mistakes made by individuals dating online and the surprising lessons Hoyt has learned from his podcast. He shared three fundamental rules for dating success in the digital age, alongside a charming, old-fashioned compliment he believes is due for a revival.

Whether it's about building confidence in the dating scene or learning to present our authentic selves online, there's a lot we can take away from Hoyt's experiences and the stories from Behind the Swipe. Remember, it's never too late to find love or companionship, and navigating the online dating world in midlife can be an adventure filled with growth and unexpected joys.

We want to know how this episode resonated with you. Did it change your perspective on online dating? Do you have your own stories or tips to share? Your insights and experiences are valuable, and we would love to hear them. 

Email us at heike@heikeyates.com with the subject 'Dating' and let us know your thoughts on episode #206.

How to reach Hoyt:

hoyt@behindtheswipe.com

https://www.behindtheswipe.com/

Godies you might love

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We dive into '6 Powerful Ways to Boost Your Midlife Wellness.' No more grand resolutions that fizzle out – we're all about practical steps leading to lasting health.

First, let's rethink the whole New Year's resolution game. It's not about massive changes overnight; it's about those small, consistent steps that genuinely transform your wellness journey.

Then, we'll tackle some common wellness misconceptions, like the truth about Intermittent Fasting and why super-restrictive diets aren't the way to go. But fear not; we have a solution to guide you through these challenges.

In the second part of the episode, we're doubling down on six key things for midlife wellness. We'll explore the power of simplifying your health goals, focusing on one thing at a time, and maintaining that positive mindset.

Mindfulness takes the spotlight as we discuss how it can enhance your fitness routines, transform your eating habits, reduce stress, and help you build those healthy habits. Plus, we'll share some practical examples of how to bring mindfulness into your daily life.

And let's remember to set realistic expectations, viewing midlife wellness as a lifelong commitment and effortlessly integrating health into your lifestyle.

So, as you listen, think about that one small change you can make today for your wellness journey. Remember, it's all about those consistent, actionable steps that lead to genuine, lasting health. Tune in, and let's kickstart this transformative journey together!

Resources Mentioned In The Show

 3 Simple Ways To Eating Whole Foods Instead of Eating Clean

Intermittent Fasting In Midlife Special Series

Intermittent Fasting vs. Other Diets

196 How To Reclaim Your Health and Thrive in Midlife

Pursue Your Spark Blueprint Course

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 

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🆓 Grab your 3 Simple Ways To Recapture Your Health + Thrive over 50 

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We begin an insightful journey into the essence of a fulfilled midlife. Heike chats with Bernie Borges, a seasoned B2B expert and podcast enthusiast, about the nuances of midlife fulfillment. Bernie, originally from New York City and now thriving in Tampa Bay, brings his rich experience from his successful 36-year marriage and his podcasting ventures, including the 'Midlife Fulfilled' Podcast.

This episode centers around the concept of a fulfilled midlife, examining the 5 Pillars: Health, Fitness, Career, Relationships, and Legacy. Bernie and Heike challenge listeners to introspect their fulfillment levels in these critical life areas. Bernie's insights, drawn from his diverse experiences, shed light on the less discussed yet crucial aspects of midlife.

We unravel the true meaning of midlife, offering a fresh perspective that goes beyond the conventional chronological definition. Bernie's approach to defining midlife is rooted in logic and personal insight, presenting it as a period rich with change and growth.

The discussion explores how health priorities shift during midlife and the factors driving these changes. Fitness is highlighted as a critical component for achieving a fulfilled midlife, emphasizing its role in maintaining physical and mental well-being.

The conversation then turns to career transformations during midlife. Bernie and Heike discuss how to rediscover passion in one's career and the importance of adaptability and lifelong learning in achieving career satisfaction.

Relationship dynamics are also a focal point. The Podcast delves into ways midlifers can strengthen existing relationships or build new, meaningful connections while navigating changes like children leaving home or taking on eldercare responsibilities.

The concept of legacy in midlife is examined, highlighting why many in this life stage reflect on their legacy and how it influences their sense of purpose. The episode introduces listeners to the idea of assessing fulfillment levels using the 80/20 principle, distinguishing between 'before fulfillment' and 'after fulfillment.'

How To Reach Bernie

Website

Instagram

🎙️  Listen to the Podcast!

https://heikeyates.com/category/podcast/

⭐️ Take The Pursue Your Spark Blueprint Course 

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🙋‍♀️ Work with me 1:1 privately 

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🤩 Visit My Website

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🆓 Grab your 3 Simple Ways To Recapture Your Health + Thrive over 50

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https://heikeyates.com/l/fasting-cheat-sheet/

❤️ Join the club!

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We sit down with Dr. Maria Luque, an Air Force veteran and the go-to expert on fitness during menopause. Dr. Luque sheds light on the complex relationship between menopause, body image, and fitness, challenging common misconceptions that often hold women back. Contrary to popular belief, weight gain isn't a given, and exercise doesn't necessarily worsen menopausal symptoms; it can alleviate them. We honed in on navigating body image through the menopause maze for this episode.

Dr. Luque offers empowering strategies for women navigating the 'new normal' that comes with menopause. Among these are mindfulness practices and the importance of strength training, which can go a long way in boosting body confidence. We discuss the pivotal mental shift from asking, 'Why isn't my body making me happy?' to 'What can I do with my body?' as a way to focus on capabilities rather than limitations.

We also touch on women's unique dietary and exercise needs in this life stage, debunking the need to conform to social media standards or extreme diet cultures. The conversation takes a turn to critique the fitness industry's lack of attention toward women in midlife, with Dr. Luque advocating for more inclusive and tailored fitness programs.

The episode wraps up with an intriguing 'Menopause Survival Kit,' featuring unconventional items that extend beyond physical needs. 

Don't miss this episode full of actionable insights that challenge the status quo and empower midlife women to reclaim their body confidence. Whether you're going through menopause or know someone who is, this episode is a must-listen.

I'd love to hear from you once you've thought about your action steps. Send me an email with the subject line "Body Image" to heike@heikeyates.com. Share your biggest win, your progress, or any questions you have. I'm here to support you on your journey and can't wait to celebrate your successes.

How to contact Dr. Luque:

Website

Instagram

Facebook

🎙️  Listen to the Podcast!

https://heikeyates.com/category/podcast/

⭐️ Take The Pursue Your Spark Blueprint Course 

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🙋‍♀️ Work with me 1:1 privately 

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🤩 Grab all the midlife goods! 

https://heikeyates.com/

💥 Follow me on Instagram

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🆓 Grab your 3 Simple Ways To Recapture Your Health + Thrive over 50 

https://heikeyates.com/l/3-ways-to-thrive/

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https://heikeyates.com/l/fasting-cheat-sheet/

❤️ Join the club!

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In this episode, we tackle a common seasonal challenge: sticking to intermittent fasting goals during the holidays. We explore the balance between festive joy and health commitments, ensuring holiday enjoyment without derailing fasting routines.

First, we address the holiday season's unique pressures. Breaking fasting schedules can spark guilt, and balancing health choices with family expectations adds stress. We emphasize understanding these emotions as key to managing fasting during these times.

Next, we offer practical tips for handling intermittent fasting's social aspects during the holidays. We emphasize staying true to our fasting decisions and recalling our personal motivations. By simply and friendly explaining our choices to friends and family, we demystify our approach and foster understanding. We also suggest non-food-centric activities at gatherings, allowing enjoyment of loved ones' company without eating pressure.

We then strategize for gracefully handling social situations. This includes preparing responses to common questions, setting personal boundaries, finding support from friends or online communities, and skillfully redirecting conversations away from dietary habits.

To conclude, I stress the importance of self-confidence and embracing our lifestyle choices. Celebrating small victories and leaning on community support is key, empowering us to confidently navigate the holiday season while staying true to our intermittent fasting goals.

Tune in for an empowering mix of encouragement, practical advice, and community support designed to help you enjoy the festive season while honoring your health and wellness journey.

Links mentioned:

🎙️ ⁠Listen to the Podcast!⁠

⭐️ ⁠Take The Pursue Your Spark Blueprint Course ⁠

🙋‍♀️ ⁠Work with me 1:1 privately ⁠

🤩 ⁠Grab all the midlife goods! ⁠

💥 ⁠Follow me on Instagram⁠

❤️ ⁠Join the club!⁠

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/

💥💥💥 Follow me on Instagram

https://www.instagram.com/heikeyates/ 

🆓 Grab your 3 Simple Ways To Recapture Your Health + Thrive over 50  - https://heikeyates.com/l/3-ways-to-thrive/

🆓 Grab your Intermittent Fasting Cheat Sheet 

https://heikeyates.com/l/fasting-cheat-sheet/

🙋‍♀️ WORK WITH ME 1:1 PRIVATELY

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Grab all the midlife goods!

https://heikeyates.com/

⭐️ Take The Pursue Your Spark Blueprint Course 

 https://heikeyates.com/l/spark-blueprint/

❤️ JOIN THE CLUB 

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Today isn't just another day; it's a milestone—the 200th episode of the Pursue Your Spark Podcast! I can't begin to express how grateful I am for each and every one of you. You've been the driving force behind this amazing journey, and today’s episode is a heartfelt 'Thank You' dedicated to you!

We're kicking things off by taking a stroll down memory lane. From a small boutique studio in Maryland to this global platform, I share how the brand evolved and why I am passionate about helping midlife women.

Ever wondered about my very first recording? I'll take you back to that moment in my basement, surrounded by memories stored in boxes. We’ll also revisit your favorite episodes and guests that have struck a chord with all of you.

Exciting times ahead! Your invaluable feedback from our recent survey guides this podcast's future. Expect shorter episodes, fresh music, and more expert interviews tailored to help you thrive in midlife.

Last but not least, get pumped for our limited series on Pilates for Women in Midlife. We'll dive deep into why Pilates is a game-changer for women like us and offer tips on how to incorporate it into your life.

Now, I'd love to hear from you! If this episode resonated with you, please email me at heike@heikeyates.com with the word 'celebrate' in the subject line. Share your thoughts, reflections, and what you're excited to hear next.

Cheers to 200 episodes and counting! Thank you for being the spark that fuels Pursue Your Spark!

Mentioned in the show: 

Episode 001 Clutter Buster

How to Become an Ultra Marathon Runner

Cooking in a food truck

Maryland Microblading 

Pilates For Women In Midlife - limited series

Today, we're chatting with Wendy Valentine. Wendy's is not just a writer and speaker but also a top-ranked podcast host who helps people over 50 improve their lives.

Wendy has an extraordinary story. After hitting midlife, she faced a series of life-altering events - a divorce, the loss of her brother, and crippling debt. These led her into a deep depression, pushing her to confront various aspects of her life. However, she didn't let these trials define her. Instead, she leveraged her experience to gain wisdom, reclaim her life, and launch her successful show. 

But Wendy is a fighter. She turned these hardships into stepping stones, gaining wisdom, reclaiming her life, and eventually birthing her successful podcast.

But her journey didn't stop there. Wendy now lives in an RV, travels across the country, and continues to inspire women through her podcast wherever she goes. Her life on wheels represents her adventurous spirit and commitment to reaching and inspiring as many people as possible.

Her mission encourages you to reshape your life and craft your exciting next chapter. Wendy prompts you to simplify, slow down, and thoroughly relish your second half of life. She's passionate about helping you break free from any tedious or chaotic midlife routine and encourages you to take your next bold step toward a brighter future.

Tune in if you feel stuck, confused, or uninspired in your midlife journey. Wendy's has a wealth of advice, heartening stories, and practical strategies to help you reinvent your life and ignite your spark. 

Join us as we hit the open road with Wendy Valentine, turning midlife into a grand adventure.

Email me at heike@heikeyates.com, type "Adventure" into the subject line, and let me know how this episode helped inspire you to design your midlife so that you thrive.

How To Connect With Wendy:

Website

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

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:

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

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!

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!

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

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!

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

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!

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

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!

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

Heike’s insights on the Pursue Your Spark are so helpful in creating a well-rounded, healthy lifestyle”! ← If that sounds like you, consider rating and reviewing my show here! This helps me support more empty-nester moms 50+ – just like you – redefining their second half of life. Click here, scroll to the bottom, and select “Write a Review.” Then, let me know what you loved most about the episode! 

There is always something new on the feed, and if you’re not following, there’s a chance you’ll miss out. Follow now! 

Links mentioned in the show:

Fasted + Fit Over 50 Jump Start 

Empty Nest Reboot program

Reinvention Rebels Podcast

Have you heard about resistant starch foods? Resistant starch foods have gained increased attention as a potential tool to improve gut health and support a healthy microbiome.

Today I'll share what resistant starch foods are and why they are good for you! I will also discuss the much-debated claim that these foods can aid in weight loss and help you decide if starch resistant foods can be of additional benefit to you. 

Essentially a type of fiber, noted benefits of starch resistant foods include improved gut health, better blood sugar control, improved nutrient absorption, reduced inflammation, and the list goes on! 

I focus on women in menopause and post-menopause who may benefit from consuming resistant starch as part of a healthy diet. Especially for those that are stuck losing weight and need to shake it up, want to improve gut health and reduce inflammation, and reduce the risk of type 2 diabetes and cardiovascular disease risk, then resistant starch foods are worth a try. 

I also discuss who else may benefit from these foods, how much you should ideally be eating every day, and how many of the foods I mention are in your pantry right now! 

Remember, it's essential to consume resistant starch as part of a healthy, balanced diet that includes a variety of nutrients. All types of fiber have health benefits, so eat a variety of fiber-containing foods.

Reach out to me at heike@heikeyates.com or on social media if you have more questions and need help with your health goals. 

Click here to listen!

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:

For more episodes, click here.

This week on the Podcast, we're talking about wants and desires! And how to get real clear as to what exactly it is that we want. I believe we do know what we want and desire. But we struggle with the cost and consequences of having what we want!

Are we willing to pay the price (and that doesn't always involve money) or live with the consequences of having what we desire? Unfortunately, that's really where most of us get hung up, and at the extreme end of this, we may find ourselves or someone we love battling addiction. 

Addiction comes in many forms. Here in the United States, addiction spans all social classes and ethnicities. It is relevant to note that many addictions are not related to recreational drugs but instead involve pharmaceutical drugs prescribed lawfully by a doctor, making addiction a disease that can affect anyone. Despite the prevalence of this issue, it remains a taboo topic and is infrequently spoken about openly and honestly. 

In this episode, Mandy fearlessly shares her experience with her drug and alcohol use and her eventual addiction to cocaine. When she tried to stop, she realized how addicted she was. It was after a very unhealthy relationship and the feelings she was left with that made her wake up. Mandy felt that if she wanted better, she would need to reinvent herself. However, finding her talent for seeing the beauty in the world, applying what she was learning, and learning from teachers of the mind and spirit pushed her to keep fighting. 

Mandy Alexis' motivation was born, and the fact that she was inspiring others helped inspire her. She is proud to say that she is over two years clean and feels like a completely different person, and she leaves us with this thought, "I want people to know that no matter how long they have been one way, they can change." 

Click here to listen!

How to reach Mandy:

WEBSITE

FACEBOOK

INSTAGRAM

Heike's insights on the Pursue Your Spark are so helpful in creating a well-rounded, healthy lifestyle"! ← If that sounds like you, consider rating and reviewing my show here! This helps me support more empty-nester moms 50+ - just like you - redefining their second half of life. Click here, scroll to the bottom, and select "Write a Review." Then, let me know what you loved most about the episode! 

There is always something new on the feed, and if you're not following, there's a chance you'll miss out. Follow now! 

Links mentioned in the show:

Fasted + Fit Over 50 Jump Start 

Empty Nest Reboot program

For more episodes, click here.

You decided to exercise 5 times weekly with cardio, Pilates, weights, and stretching. By planning everything out, you know that you can make exercise a consistent habit. You also understand that you can make the time, but then stuff happens… you forget that you wanted to exercise, and suddenly it's dinner time, a meeting was rescheduled into your exercise time, and you tell yourself not now because you are busy and will work out later at some point.

But then exercise never happens! You may think you're not cut out to be consistent with your exercise habits and lack willpower! Willpower is bullshit!

Many of us struggle with exercise consistency, and that's normal. Unfortunately, with a schedule booked more than we like or not seeing results quickly enough, life gets in the way. If you are new to exercise, you might not like feeling sore and tired after exercise. Something that you didn't expect.

There are many reasons why we are not consistent with our exercise habits. So instead of thinking that you're not cut out for staying consistent in your exercise, check out this week's simple ways to make your exercise program consistent.

You can make exercise habits stick but remember to be patient and kind to yourself, recognizing that setbacks are a normal part of the journey toward consistency.

Click here to listen!

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:

For more episodes, click here.

Especially now that the kids are gone, you don’t have to hide anymore or wait for the right moment for intimacy. Sensuality and pleasure are essential parts of nourishing our bodies and soul.

Sexpert and licensed marriage therapist Dr. Juliana Hause helps us rethink sex, reimaging sexuality and pleasure, and how to reignite your sexy spark in midlife.

Sex and intimacy are something that we don’t discuss enough, at least not openly. The shame associated with this topic is holding us from asking questions and getting the answers we need in midlife and beyond. Women want to know how to improve it, especially when the nest is finally empty, after an illness, or during menopause. There is nothing to be ashamed of about this topic.

We want to know how to reclaim our sex and intimacy without societal pressure or stressful expectations from ourselves and our partners. Dr. Juliana showed us how to get in touch with our sexuality and learn about a normal level of desire.

In our candid conversation, we don’t leave any stone unturned as we discuss what benefits a healthy libido has inside and outside the bedroom. So be ready to take notes and take action as we discuss low sex drive, discover what you want and how to share it with your partner, miss matched desires, sex toys, and more.

Dr. Juliana shares tips and strategies to reignite your desire and steps that help you reclaim your sexy and redefine your sensuality at any age.

Reach out to me at heike@heikeyates.com or on social media if you have more questions and need help with your health goals. 

Click here to listen!

How to reach Dr. Juliana:

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:

For more episodes, click here.

Heart disease is the number one killer of women. In fact, after age 50, nearly half of all deaths in women are due to some form of cardiovascular disease. Once women reach the age of 50, about the age of natural menopause, their risk for heart disease increases dramatically.

The term “heart disease” refers to several types of heart conditions. The most common type of heart disease for people over 50 is coronary artery disease (CAD), which occurs when the arteries that supply blood to the heart become narrowed or blocked by plaque. This can lead to chest pain, shortness of breath, and even heart attack.

Another type of heart disease is cardiac arrest, which occurs when the heart is unable to pump enough blood to meet the body's needs, and people stop to breath normally. This can cause fatigue, shortness of breath, and swelling in the legs.

Women over 50 are at a slightly higher risk of dying from a heart attack than men of the same age. For women, menopause doesn’t cause cardiovascular disease, but risk factors can occur around this period of a woman’s life, and heart disease symptoms may become more evident afterward.

We are talking about 5 ways women over 50 can improve their heart health. Research has shown that exercising regularly in middle age can improve the elasticity of blood vessels brought on by a sedentary lifestyle and reduce cardiovascular disease risk.

Reach out to me at heike@heikeyates.com or on social media if you have more questions and need help with your health goals. 

Click here to listen!

Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!  Your action helps me support more empty-nester moms 50+ – just like you – thriving in their second half of life.  Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then, let me know what you loved most about the episode!

There is always something new on the feed, and if you have not joined the show, there’s a chance you’ll miss out. JOIN NOW!

Links mentioned in the show:

Have you ever thought that it was too late to achieve a goal? That being past 50 years old meant that certain things were out of your reach forever? This week on Pursue Your Spark, our guest, Dierdre Wolownick, tells us how we can truly achieve anything we put our mind to, even when we’re older than 70.

 4 Steps To Achieve Any Goal, No Matter Your Age

Dierdre is an author, mother, professor, marathoner, and musician, speaks 8 languages, plays several instruments, and founded and conducted the West Sacramento Orchestra, but that’s just the tip of the iceberg.

She is also the oldest woman to climb Yosemite’s El Capitan, the iconic 3,200-foot granite wall in Yosemite National Park. She broke her record after scaling the rock face when she was 66 and for a second time on her 70th birthday. What a legend!

Despite what people think, life after 50 is still a life worth enjoying with fun and adventure. Dierdre shredded her fears and started climbing at 59! What is something you’ve been dreaming of doing but felt as if the time has passed? Whatever it is, take a page from Dierdre's book, and do it anyways by having the courage, journaling your dreams, getting rid of stifling beliefs, and doing the unexpected.

Eliminate any thought or belief that keeps you in the box you have put yourself in. Three of these fears mentioned in the podcast relate to time, uncertainty, and age. What if I don’t have enough time to pursue my spark after dealing with family duties? What if I am unsure about my dreams and desires or don’t even know what goals I’d like to achieve? What if I truly am too old?

Dierdre explains that you can always make time for what’s important if you want it badly enough. She also encourages us to recall what made us happy as a child and go back to explore that passion. In doing so, we should embrace aging, as it is a natural part of life, and make the time to keep being exhilarated by the child-like activities we did when we were young.

She has so much more advice to give us on this topic, but you should finish the podcast and then grab a copy of her book,  The Sharp End of Life: A Mother’s Story.

As you heard here, you will learn how to “…make friends with fear in all its forms” and catapult into your brave future, where all of your “crazy” goals are met, regardless of your age.

Click here to listen!

Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!  Your action helps me support more empty-nester moms 50+ – just like you – thriving in their second half of life.  Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then, let me know what you loved most about the episode!

There is always something new on the feed, and if you have not joined the show, there’s a chance you’ll miss out. JOIN NOW!

Links mentioned in the show:

Paktli Foods: https://paktlifoods.com/ - Use code PURSUEYOURSPARK15 for 15% off your order of a Celebration Box or individually packed Paktli snacks!

Fasted + Fit Over 50 Jump Start: Check out the new Protein Recipe Pack  Boost Your Energy With Nutrition Strategies For Women over 50 

How to reach Dierdre:

Get her book on Amazon

Instagram

Facebook

Website

Why is it important to eat protein? What are the health benefits of adding more protein to your daily meals? Many women undereat protein and overeat carbohydrates. Because eating quick carbs like bread, bagels, croissants, pretzels, or protein bars is easier to carry when you get hungry. 

Getting enough protein is essential for your overall health. It’s time to look at protein. If you thought about starting a diet to lose the extra weight, go on a sugar buster diet or some form of detox, then take this one simple step to help you feel better and lose the excess weight gained over the holidays that I’ll be talking about today, and that is eating more protein. 

Experiment with those guidelines based on your metrics. Eating enough protein is very individual, and you must remember how you feel after eating and the feedback your body gives you on the right amount of protein your body needs. It's important to remember that there are different types of proteins, which can also make a difference to you. We want to give our bodies what they need to stay strong and healthy, and adding more protein to your diet is great. 

We are talking about the 4 essential reasons women need to add more protein over 50. Eating enough protein gives you more energy, helps you lose weight and body fat, and keeps your cravings at a minimum. As women over 50, we will want to increase our protein intake. The amount of protein you need depends on your age, activity level, and overall health. 

Reach out to me at heike@heikeyates.com or on social media if you have more questions and need help with your health goals. 

 Click here to listen!

Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!  Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life.  Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then, let me know what you loved most about the episode!

Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed, and if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!

Links mentioned in the show: 

How about this year, instead of sneaking cookies, we sneak in exercise during the holidays? It's simple, and I'll show you how with my 7 simple ways to sneak in exercise during the holidays. 

The holidays are such a wonderful and magical time of the year. We are cooking and baking wonderful delicacies we don't make any other time of the year. We decorate our houses inside and out. So many tenfeel frustrated that we stopped doing our exercise, which we know would help us deal with stress and the potential pounds creeping up over the holidays. We worked so hard for our fitness and health goals and shouldn't let them slide. 

Think about your exercise a little differently during the holidays this year. Instead of doing your regular workouts, whether going to the gym or working out in the basement to your favorite online program, let's sneak in exercise that doesn't even feel like a planned workout. Every little bit counts when it comes to staying healthy and strong over 50. Make it fun! 

Think outside the box, meaning think of something different to do than your usual exercise routine. I know everyone has a different idea about what's fun, but don't be afraid to mix it up.

Working out during the holidays is essential because a good workout is one of the best ways to relieve seasonal tension. Knowing that the holidays will bring more stress into our lives, exercise is an excellent way to reduce that stress. This is the last episode for 2022, and I want to thank you for being such an avid listener and supporting this show.

Happy Holidays and see you in 2023!

Heike

 Click here to listen!

Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then, let me know what you loved most about the episode!

There is always something new on the feed, and if you're not following there's a chance you'll miss out. Follow NOW!

Links mentioned in the show: 

According to several studies, mid-life divorce is on the rise throughout the US. Instead of making things work, midlife couples are calling it quits. 66% of Baby Boomers said that they would prefer to divorce in an unhappy marriage. The mid-life divorce statistics support those numbers. Since the 1990s, the divorce rate of people aged 50 and older has doubled. 

Martha Bodyfelt is a dating and relationship coach. Martha went through a painful divorce and was forced to question everything she knew about herself and her life. But coming out of the other end, she became resilient. A survivor. And now, it's her life's work to show women over 50 how they can do the same. 

Divorce at midlife leaves many women, age 50, and better feeling stuck and afraid. Many women, after finding themselves single after years of being in a long-term committed relationship, struggle with putting themselves out there. They know they want to make a change, but they may feel overwhelmed since they have defined themselves solely through the lens of motherhood and wife for years, without really grounding themselves in what would serve THEM. It's so important to reconnect to things you love doing! You might make a new friend or have a great conversation.

Maybe you will meet a dreamy someone through that connection, but most importantly, why are you postponing that joy? The joy of doing what YOU want to do, trying something new, or meeting new people! Don't put too much pressure on yourself to meet your perfect match the first time you try something new. Instead, enjoy it for what it is, something new and different and hopefully a little exciting.

 Click here to listen!

Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!  Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life.  Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then, let me know what you loved most about the episode!

Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed, and if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!

Links mentioned in the show: 

How you can reach Martha

What is an empty-nest syndrome? Empty nest syndrome isn’t a clinical diagnosis. Instead, it’s a phenomenon in which parents experience feelings of sadness and loss when the last child leaves home. Heike shares that of the 5 reasons for the empty-nest divorce, being an empty-nester is only one of them. 

Remember the time at the beginning of your relationship with your significant other? You were head over heels. Then you had kids, and the time together got shorter, and you were busier. Intimacy with your partner decreased. Many couples find that they have a lot of trouble rekindling their relationship when they become empty-nesters.

Sadly statistics show that since the 1990s, the divorce rate has been increasing among older couples, but you can learn to save your empty nest marriage. 

Heike is sharing 5 tips on how to fight for and rescue your empty nest marriage from divorce.

Let’s face it, many of us push our marriage or relationships to the side and say things are fine. Without the kids around, you now have all kinds of opportunities to rekindle some romance and passion. Get to know each other again. 

It's important to be proactive. We must take steps to stay in a close relationship with our partners. Not everyone experiences this disconnect. However, once the kids leave the house, we may have to reclaim or reinvent our relationship to rescue our empty nest marriage. The second half of your marriage can be miserable or better than ever—it’s up to the two of you to decide.

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Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!  Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life.  Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then, let me know what you loved most about the episode!

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It is National Family Caregiver month. With 10,000 people turning 65 every day in the United States, it is highly likely that if you aren't already, at some point, you will become a caregiver to your aging parent or parents. Yet, traditionally most of the care aspect falls on us, "the daughter." So how can we, the daughters, best prepare for the eldercare of our parents and minimize the impact on our career and health?

Listen as Liz O'Donnell and Heike share how you can navigate your caregiving experiences and prepare for when you are inevitably called to care for your parent.

Liz is the founder of Working Daughter, a community for women balancing eldercare, career, and more. In addition, she is an award-winning writer and podcast host.

Before both of her parents were diagnosed with terminal illnesses on the same day, Liz had a career in marketing and raising two children. She shares some of the challenges she faced and her choices. Together we will learn more about navigating caregiving experiences and preparing for when we are inevitably called on to care for our parents.

As a working daughter, ensure you are career-proofing if caregiving falls to you. It's a good idea to clarify who you want to be as a working daughter. Put on your blinders and try not to let other people dictate what you should be doing. Have a clear head and a clear heart. Only you can honestly answer that for yourself. So much of caregiving is a mental energy game, so remember the three words to try to avoid in your caregiving journey: should, always, and never. 

 Click here to listen!

Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you,  consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then, let me know what you loved most about the episode!

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I recently listened to a podcast about finance and a downturn in our economy, suggesting that a slowdown has already occurred for the past 6-months of our economy. As a result, gas prices are rising, the Federal Reserve is raising interest rates, food is getting more expensive, and we may see our nest egg shrinking when we look at our financial portfolios. 

Are you feeling your heart racing at the thought of not having a nest egg? When you go to the grocery store and are unsure if you can make your weekly budget do you get sweaty palms? Or do you feel you have zero energy and want to spend your evening vegging out?

Dealing with a job or financial uncertainty, diminished financial freedom, and more expenses that we had not planned for has an incredible impact on our health. Results in ueber stress: meaning we feel sad and hopeless, can’t sleep, can’t breathe, and are dealing with anxiety.

You may have heard, "Your health is your wealth,” and “What do we have if we don’t have our health?”. Unfortunately, these statements are true, but we often skimp on our health during tough times. We need a break from worrying about the recession; a workout might help you do that.

We are not in control of a looming recession, but we can control our health and how we react to the things around us. Check out my tips in this week's episode to help you get through this tough time.

 Click here to listen!

Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!  Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life.  Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

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We are discussing many women's objections to taking care of themselves and prioritizing themselves in midlife. We know how it can feel to be stuck. We know how it feels to be doing all the things for everyone else and to put your needs last. So we love when women decide they will give themselves the gift of health, freedom, and feeling great! 

Kelly Howard has been connecting women to fitness, freedom, and fun by guiding them to apply consistency, mindset, and adventure to their lives for over 20 years. As a serial entrepreneur (she created and sold four companies), she's changed thousands of lives with her Fit is Freedom podcast, courses, and events, and she is a contributing author to a bestseller. 

One of our biggest tips regarding your health and fitness is to find the things you enjoy doing to stay active. Then, start with a plan and find ways to make your brain happy while you work towards your goals. When you are doing the things you enjoy, it's much easier to do them because your brain is on board. 

"Don't be afraid to just start over again," Kelly says. People often think they aren't good at something or can't do something because they missed a day or ate an unhealthy thing, but all you have to do is start over again. 

 Click here to listen!

Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you,  consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then, let me know what you loved most about the episode!

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There are so many benefits to adding Pilates to your workouts. Pilates helps with back pain, makes you stand taller, and focuses on strong and lean muscles. It creates a strong core, and as a bonus, it helps with flexibility because we almost never stretch enough, all with low impact.

Don't be fooled into thinking that you can only do Pilates on those machines seen in Pilates studios which look more like torture devices.  You might still be intrigued and want to try Pilates over 50 as you have heard such good things about it. It’s never too late to start Pilates.

Today we talk about 3 compelling reasons to start Pilates over 50 and 3 easy ways you can add Pilates to your day and make it a habit.

I’m a huge fan of Pilates and have been teaching for about 20 years. All my clients, online or in-person, learn how to incorporate Pilates into their day without using the machines. It is nice to have access to the machines, but they are not a must-have to achieve your health goals. Pilates doesn’t stop at the mat or with the equipment.

Pilates is ideal for women over 50 as it’s low-impact and effective in strengthening, lengthening, and toning the entire body through controlled movements. 

By incorporating just a few Pilates principles into daily activities, you might start to see results after just a few weeks of consistent practice, including improved balance, better posture, increased core strength, a deeper mind-body connection, and better overall fitness.

 Click here to listen!

Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!  Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life.  Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

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Family relationships can be complicated, and relationships with adolescent and adult children can be some of the most complex. Kim Muench is a woman over the age of 50 who is pursuing her life's dream. She has five kids ages 16-33, her eldest son is 11 years sober...it was her walk with him through his addiction to alcohol that prompted her to realize he was not the only person who needed to change.

So, while she partnered with her family in her son's recovery, she also began to make her own physical, mental, emotional, and spiritual well-being a priority. Kim made a conscious choice to parent in a different light.

We discuss how moms are the emotional barometer in their families and how important it is for us to put in the effort to prioritize our own well-being and tackle our unconscious limiting beliefs.

Kim’s three-plus decades of raising five children and coaching other parents empower her to lead her clients with compassion and without judgment into healthier, happier, more functional relationships.

Renewing your commitment to yourself through parenting can be an enlightening and freeing experience.

We talk about 4 great questions you can ask yourself that will help you begin reflecting on yourself and uncovering your unconscious limiting beliefs. It's important to look back to move forward. As parents, we want to remember that connection and relationship are most important to our relationship with our children of all ages.

 Click here to listen!

Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!  Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life.  Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

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Do you look in the mirror and feel discouraged about your body? Or maybe you just wish your body looked different. Or you’re taking an exercise class, and suddenly your knees hurt on the lunges - that has never happened before!

It can feel difficult to love a body that seems to betray you. You're not alone. Research shows up to 84% of American women experience body dissatisfaction in their lifetimes.

You may think, “My body betrays me! How can I still love it?” Learning to love your body when you really don't is no easy task, and it's not as simple as the body positivity movement can sometimes make it seem.

Going from "I hate my body, what it looks and feels like, and what it can’t do anymore” to something more positive will take time and conscious effort.

I am sharing some real-life examples from my clients of ways a body might seem to betray you. Gabi, Monica, and Grace are not their real names, but their issues are very real for many women.

In these types of scenarios, where we feel betrayed by our bodies, we also feel…dread and hopelessness. This is natural, but it's important to reframe the way we think about our bodies and treat them.

We start losing sight of what our bodies can do when we resent the things they can’t. Or when our bodies look the way we didn’t expect them to. So instead, celebrate your body for a job well done!

 Click here to listen!

Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!  Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life.  Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then, let me know what you loved most about the episode!

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Have you ever asked what the heck is graceful aging?! Judy Arazoza and I are asking that very question in this episode. We would rather age powerfully! Many women struggle with body image, especially as we age and our body begins to change. Our post-menopausal body might not be the same as it once was.

Try re-examining your focus, and instead of comparing your body to when it was younger or to someone else's body, start looking at all your body has done for you, is doing for you, and can do for you. It is wonderful to appreciate and be grateful for the things our bodies do for us.

Cultivating the habit of practicing gratitude and being thankful is a tremendous exercise we can do for ourselves. 

Judy's background is in health care, and after raising four kids, she strongly desired to return to a health-related profession. She is the owner of Grateful Fitness, where she helps women in midlife be consistent with healthy habits, including fitness, nutrition, and mindset.

As fitness pros, we are responsible for cultivating an attitude of self-gratitude. Therefore, our number one priority is teaching others to move and eat to be healthy. 

 Click here to listen!

Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then be sure to let me know what you loved most about the episode!

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Have you ever felt like you are too old? There could be nothing further from the truth! Midlife is a wonderful time of life to seize what you want and go for it.  Why? Because midlife is the BEST part of life. You’re Not Too F***ing Old!™ to take a stand, have a seat at the table, make a massive impact, change the conversation, start a business, get divorced, get married, and do whatever the hell you want to do!

Our guest for this episode, Jen Marples is a champion of women in midlife and a cheerleader for ALL women. She’s an entrepreneur, life and business coach for women, podcaster, and motivational speaker. She puts women first and lets them know they are Not Too F***ing Old!™ to have the life and business they desire. 

There is a false narrative around midlife for women that we can not accomplish anything else because we are too old. This leaves many midlife women feeling unseen and defeated. This message is not coming from other women, so why are we listening to it!?  Midlife women are not too old to do what they want. This is a great time to learn how to identify what we want to do next and in this episode are five helpful steps to take right now to get closer to that change. 

It's not wrong to put your needs and desires first. When we are drained and exhausted we are not able to be our best or do good for the ones we love. You're not selfish or self-involved to put yourself first; you're putting everyone else first by example. We must first learn to take care of ourselves so that we can love those around us. 

 Click here to listen!

Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!  Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!

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Are you searching to find the perfect diet or diet approach? We are feeling pressured to have that bikini body, especially now that summer is here and many people have turned to the clean eating diet. Recently, I was asked in a podcast interview what I thought of “clean eating,” and let me tell you that I have very strong feelings about this diet approach. 

In the end, clean eating is a fad diet based on the belief that consuming whole foods and avoiding convenience food and other processed foods offers certain health benefits. I don’t want to criticize anyone's way of eating, I only want to provide my evidence-based opinion. 

I’m sharing what clean eating is, what it’s not, and why I would recommend not to overcomplicate your meal planning and eating strategies with the “clean eating” approach. Eating clean doesn’t necessarily mean that person is taking the best approach for their health. 

In this episode, I share my top 3 tips to focus on eating whole foods instead of the clean eating diet.

Eating clean can turn into an obsession. Spending hours finding the cleanest food or the best ingredients can mentally and physically drain you. 

Instead, focus on creating balanced meals with lean proteins, the least amount of processed carbohydrates, and healthy fats for every meal. If you would like help with your meal strategies, then check out the Empty Nest Reboot program, where I’ll teach you how to incorporate healthy lifestyle strategies that are sustainable. 

 Click here to listen!

Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!  Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life.  Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!

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Arthritis can be a barrier when it comes to leading a healthy lifestyle. It's important to remember when exercising with osteoarthritis that trying new things can be so helpful in continuing to be active. There is so much misinformation about osteoarthritis that can discourage people from being active. Using conservative management consistently is critical. Remember that progress will be slow, and it may take weeks to months to see results. 

If you want to be active as you age, you may encounter joint pain and osteoarthritis. Being honest with yourself about how much we are moving is vital because we tend to overestimate how much we move especially if we are dealing with pain. It is so important to know what your options are to be able to maintain an active, adventurous life!

Dr. Alyssa Kuhn is a physical therapist and an osteoarthritis specialist. Alyssa helps people all across the world find pain relief, regain confidence and lead very active lives.

We can not stress enough the importance of being an informed patient. When you go to the doctor's office, they want to help you, but it's to your advantage if you are informed about your health and options. A simple Google search can help you start to better understand your options so you can discuss them with your doctor and figure out the best course of action for yourself. When it comes to your health, you are your biggest advocate. 

 Click here to listen!

Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then be sure to let me know what you loved most about the episode!

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How you can reach Alyssa

Yoga is a wonderful reflection of life, and by learning to breathe and soften, we can be more open to all the possibilities life has to offer. 

Dagmar Spremberg is a Yoga entrepreneur and the founder of Montezuma Yoga in Costa Rica. While growing up in Germany, all she could envision for herself was a life in the sunshine and under the palm trees.

Through her own experience, she learned and believes that everybody can live their dreams and that our work is to become clear and open to receive the gifts we all deserve.

Dagmar feels as women over 50 we reach a point where we are done with playing small. Despite menopause, which can make us feel fragile, we also realize that vulnerability connects us to others and that we truly can empower each other to show up, speak up, and create an authentic, happy life.

Often times we may have no idea what we are doing or feel underqualified, but we may surprise ourselves if we go for it and give it our best. By shining our lights we inspire others to shine bright also. 

 Click here to listen!

Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!  Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!

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What you eat and drink makes a big difference in how you look and feel. So the most common recommendation from family, friends and some nutrition experts is "Watch what you eat" when you want to lose weight.

Some experts tell you to count calories or log every macronutrient. Then some want you to listen to your body. This can be confusing.

Energy-dense foods contain a higher number of calories per serving. In contrast, nutrient-dense whole foods contain higher vitamins, minerals, and other essential nutrients with little or no added sugars or unhealthy fats and high calories.

Eating balanced meals high in lean protein, healthy fats, and non-processed carbohydrates fuel your body's energy and stabilize your blood sugar levels; therefore, you have fewer cravings. Therefore, including whole foods or other nutrient-dense foods in your diet will boost your energy levels. 

There are many great strategies, and I share my favorites in this episode and some helpful tools and apps to help keep you dedicated to the watch-what-you-eat method you choose.

It is essential to "Watch What You Eat" to reach your health and nutrition goals. Stick to a nutrition strategy that fits your lifestyle, is easily implemented, helps you change habits, and is sustainable.

 Click here to listen!

Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then be sure to let me know what you loved most about the episode!

Plus, if you haven't already, subscribe to the podcast. There is always something new on the feed, and if you're not subscribed, there's a chance you'll miss out. Subscribe NOW!

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Midlife is a much broader window of time than it ever has been before. It can be in your 40s, 50’s, 60’s, 70’s, and even for some, their 80’s! So while it can be a difficult time, it can also be a great time to reevaluate and change directions and try new things! 

A Qualified Educator, Podcaster, Personal Trainer, and Life Coach, my guest this week is Cat Coluccio – aka the Midlife Success Coach – she is also an author, international speaker, coach, and a champion of women in midlife.

Her midlife reinvention started at age 43 when she was led down a path from homeschooling mom to trying something brand new. 

Midlife can also be a time to find out what you enjoy and really want to pursue. Many women find that they are no longer filling the caretaker role and can think about their own needs, desires, and goals. 

Cat shares she lives by her personal philosophy: “It is never too late to have a new beginning in life.”

Finding purpose can happen many times, and Cat is a wonderful example of how you can have as many new beginnings as you would like! Don't let yourself get stuck if you are feeling unfulfilled; use this as an inspiration to do something that excites you.

 Click here to listen!

Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!  Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!

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Knee pain is one of the most common orthopedic complaints affecting 25 percent of adults, with osteoarthritis being the most common cause for people over 50. 

Oftentimes people think that not being active and just staying on the couch is the solution to preventing knee pain and injury, but this is not true. Inactivity can be just as bad for your knees as the stress of excessive high-impact exercises, and you could still end up with joint pain or injury. There are many great exercises and ways to take care of your knees over 50. You do not have to give up being active and you don't have to give up your relaxing couch time either. 

One of the first signs of getting older is that your joints start hurting, mainly your knees.

The knees support much of our body weight, and every step you take puts pressure on your knees. The pressure on your knees is about one and a half times your total body weight. Combatting knee pain as we age is important so we can stay active and still do the things we love.

I’m sharing my experience with knee pain and how, as a Fitness and Pilates coach, I helped myself and many of my clients to age-proof their knees with my 5 ways to take care of your knees over 50. With these tips for exercise and diet, you should be able to help reduce joint pain or prevent further damage. 

 Click here to listen!

Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!  Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life.  Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!

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Has life ever made you feel like you are stuck in the muck? We have all felt this way, and our guest on this podcast episode shares about turning your muck into magic. 

When life knocked Wendi Knox down, hundreds of red dragonflies lifted her up. What she learned from them was so life-changing; she just couldn't keep it to herself. 

Wendi Knox is an author, artist, and uplifter. She used to be an award-winning Creative Director at one of the largest advertising agencies in Los Angeles. At 50, Wendi lost her job and found herself stuck in the muck of "Now What?" Then, a life-changing experience with hundreds of red dragonflies gave flight to a new mission: to inspire others that "it's never too late to soar."

We learn about the beautiful parts of learning to fly after spending time in the muck and getting to know yourself more and what brings you joy. Wendi has always had a passion for creativity and art, and although her career was creative, it took a heavy toll being in the advertising business. However, now that she is creating art on her terms, she feels like she is getting younger every day.

Following her passion and joy has been a way of turning the mucky situation into magic. For many of us, our career can feel like a massive part of our identity, and to lose that at 50, especially unexpectedly, can feel like an earth-shattering experience. Still, it can be a way to reignite your spark and passion! Your help and support may come from the most unexpected places, just like Wendi!

 Click here to listen!

Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then be sure to let me know what you loved most about the episode!

Plus, if you haven't already, subscribe to the podcast. There is always something new on the feed, and if you're not subscribed, there's a chance you'll miss out. Subscribe NOW!

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How you can reach Wendi Knox

How and where do we fit in? What is your next step, and what is your purpose in life? These are some of the questions you might ask yourself as you are approaching becoming an empty nester.

I'm not a counselor, but I have had many conversations with other empty-nester moms about their feelings when the kids are gone, and I'm an empty-nester mom myself.

Based on my experience and the conversations I have had, I can share some ideas and strategies to help you get unstuck in your empty nest to move forward with an open mind and open heart into your second half of life. 

You've been so busy with the kids all these years that you kept your health checks to a minimum. But, of course, we all know that it takes hours out of your day to get one doctor's checkup.

So with your newfound extra time, make time to do a health overhaul. As unpleasant as some procedures are, they are necessary to keep you healthy well into the future.

You can get unstuck and ignite your spark after the kids are gone. Start with the tip that sounds the easiest to you once you have listened to this episode. Don't get overwhelmed. You have so much time to find the right path that takes you to a vibrant second half.

 Click here to listen!

Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then be sure to let me know what you loved most about the episode!

Plus, if you haven't already, subscribe to the podcast. There is always something new on the feed, and if you're not subscribed, there's a chance you'll miss out. Subscribe NOW!

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Aging and losing strength, balance, endurance is frightening. Starting a fitness program at 50, 60, or 70 is pretty scary. The trick is to find something you love doing, or you are in love with the results. You have to want it to keep yourself going. Finding something that you love, enjoy, and repeat makes the fitness journey easier.

Today, my guest is Joni Grant, a competitive powerlifter, personal trainer, and movement specialist. She wasn't always strong and fit, but quite the opposite.

Joni discovered resistance training at the age of 58 and fell in love with it. Joni loves feeling strong, and that journey translated into writing her first book, Train To Age.

Joni learned you can't let other people dictate to you what you can and can not do. Many people tried to tell her she couldn't lift heavy things because she was a woman. After all, Joni was too old because she did not know what she was doing. When she found the right trainer to teach her, Joni was unstoppable. 

Joni says: "Who knew that picking up heavy things would lead me to leave IT, become a trainer, and write a book?"

 Click here to listen!

Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then be sure to let me know what you loved most about the episode!

Plus, if you haven't already, subscribe to the podcast. There is always something new on the feed and, if you're not subscribed, there's a chance you'll miss out. Subscribe NOW!

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How you can reach Joni Grant

Does this sound familiar? You’re tired and hungry after a busy day, and all you want is something healthy and quick for dinner. But when you look into your fridge, you find old kale, random what I call a “fitzls” (a made-up word for tiny portions of food that I just couldn’t throw away and had to save), but that’s not a meal either rather more like a mini snack. Likewise, looking in the freezer, you might have to defrost and cook, which you’re really not in the mood for. Your brain wants pleasure and satisfaction without stress. So the quickest way to achieve this is to grab some wine, crackers, and cheese. 

But there is a better way with my 5 simple strategies to declutter your nutrition habits, making sure you eat healthy most of the time by decluttering your nutrition habits and taking control of your kitchen, pantry, and mind.

Clutter can play an essential role in our feelings about our homes, workplaces, ourselves, and nutrition. It starts with walking into the kitchen and finding kitchen counters covered with dirty dishes, an open peanut butter jar, bread crumbs, the knife still sitting there from the peanut butter & jelly someone made. 

I am curious how decluttering your nutrition habits is coming along? Join us in The Empty Nest Reboot for in-depth coaching on the strategies discussed in today’s episode so that you are no longer overwhelmed and confused by your nutrition strategies. 

 Click here to listen!

Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed, and if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!

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Many women after menopause find that they have trouble losing stubborn weight. We talk about some of the causes on this episode of Pursue Your Spark Podcast, primarily, focusing on the role that insulin plays in your health. People often think that insulin is a bad thing or that only people with diabetes need to think about it, but the truth is our body has it naturally. In fact, it is insulin resistance that can have negative effects on your health. 

85% of adults are insulin resistant, yet most have never heard of the term. Insulin resistance can cause weight gain, diabetes, heart disease, dementia, and more. As estrogen levels fall after menopause, insulin resistance goes up...so does a women's risk for these diseases. 

Dr. Morgan Nolte is a board-certified clinical specialist in geriatric physical therapy. She is the founder of Zivli, an in-depth online course, and coaching program that bridges the gap between busy physicians and patients who need to lose weight and get healthy. 

Morgan helps adults reverse insulin resistance for long-term weight loss and improved metabolic health. Her mission is to prevent diseases related to insulin resistance such as diabetes, heart disease, dementia, and more. 

The best way to stay healthy is to be educated about your health so you can ask your doctor and have an informed conversation with them. So, be an advocate for yourself and your health.

 Click here to listen!

Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!  Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life.  Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!

Links mentioned in the show: 

How you can reach Dr. Morgan Nolte:

Do you wonder why you don’t lose weight, but you have tried diet after diet? Why don’t you feel stronger after all those classes you took, and gardening is still super hard on your back? Why can’t you seem to run after the grandkids without getting out of breath? Why are your muscles stiffer than you remember them being, and now picking up your socks off the floor is a chore, and you grab them with your toes instead of bending down?

That’s where the help of a qualified fitness and wellness coach comes in. This episode talks about 5 things you need to know when hiring a fitness coach. In my 30 plus years in the industry, I’ve worked for gyms, smaller studios, in-home clients, online training with large and small groups to individual training. I want you to make the best choice for your health and what’s right for you.

What’s the difference between a personal trainer and a fitness coach?

Knowing the difference between a personal trainer and a fitness coach is essential. A personal trainer provides significant input for your workouts and helps you make the most out of your workout, but a fitness coach goes beyond the physical part. A fitness coach provides training programs and how-to’s when it comes to your workouts, plus they focus on what you need outside the training sessions. In addition, a fitness coach who builds a personal relationship with you helps you reach your goals in all aspects of mental, physical, and social health. 

Find a well-educated fitness coach interested in you and your health which empowers you to stay healthy and fit in your second half of life. 

Share your experience with a fitness trainer with me on social media. If you’re looking for a fitness trainer or a program, I offer private one-on-one or small group programs. So check out my website https://heikeyates.com/. 

 Click here to listen!

Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!

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If you are like Karen Wright or me, you may have had someone you trust deeply, such as a partner, betray your trust and leave you feeling like you have to take care of everything. She labeled this role as becoming an accidental alpha woman. She never planned on being the sole breadwinner for her family or even a single parent, but unexpected confessions changed her path and threw her into a role she had not planned on. It’s very important as women that we understand finances in our homes and the costs of the lifestyle we are used to. 

Karen Wright is a Master Certified Coach, a pioneer in the coaching profession, and a two-time author, including The Accidental Alpha Woman (a guide to thriving when life feels overwhelming). In addition, she is a single mother to two incredible young men and an avid reader and traveler. Karen created a framework to help other women in the same situation she found herself in, and in this episode, she shares the RECEIVE framework and how it can help you thrive when life feels overwhelming.

We discuss how boundaries can help women. For example, you may want to ask yourself, ‘if I say yes to this thing, how will I feel?’ Will you go to the event and be tired and checking your watch the whole time because you overloaded yourself? Or will you resent doing something for someone because you are over-extending yourself? Receiving help is so important for women when we find ourselves in these types of situations. We, as women, often give care and nurture, but so often, we are last on that list. Karen shares ways to take care of ourselves so we can thrive and overcome when life feels like too much.

 Click here to listen!

Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!

Links mentioned in the show: 

How you can reach Karen Wright

Have you said or heard someone else say: "I want to have a body like Tina Turner!" or "I wonder what she is eating to look so good?"

All too often, we compare ourselves to others without even noticing. Diving into why comparing is natural and how it can influence how you feel is essential to taking back control of your thoughts and feelings. Also, finding out about the different ways comparison works and what to do instead is critical to conquering it. 

Comparisons are a normal part of human behavior. We observe others and compare ourselves to them. If we are better than they are, then we feel like champions, and if not, we feel depressed or stressed.

Starting to notice your thoughts around other people and your actions point you in the right direction. Remember, it's ok to self-assess and self-reflect to reach your goals and find out where you are in the process and what you need to improve on. 

In this week's episode, you'll learn how to stop comparing yourself to other women be happier.

 Click here to listen!

Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then be sure to let me know what you loved most about the episode!

Plus, if you haven't already, subscribe to the podcast. There is always something new on the feed and, if you're not subscribed, there's a chance you'll miss out. Subscribe NOW!

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There are a lot of stereotypes that go with obesity, and Sue, like many people, did not fit those stereotypes.

Our guest today is Sue Reynolds. Sue is the author of “The Athlete Inside: The Transforming Power of Hope, Tenacity, and Faith.” She transformed herself from a 335-lb couch potato into a 135-lb World Championships-qualifying triathlete—all between the ages of 56 and 62! 

Sue conquered fear and pride to find that the best version of herself had been there all along. Sue hopes the book and her story will inspire others to begin their transformation journeys - whatever those journeys may be. 

Sue is a passionate achiever who throws herself wholeheartedly into everything she does. As a result of her dedication and hard work on her successful nonprofit, she let her health go and used eating to aid her in staying awake and working long hours into the night. She is sharing more about her health and fitness story and fulfilling her secret dream of becoming a triathlete. Sue’s journey from obesity to World-Class Triathlete is exciting and unique in many ways and wonderfully inspiring and relatable for everyone. 

 Click here to listen!

Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!

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How you can reach Sue Reynolds

This year you might be preparing for the holiday in the same way you have many other years. But, if you’re like most people, you might be able to identify with one or all of the following questions:

Are you exercising ahead of the holidays because you know that you’ll miss most of your workouts?

Are you closing your eyes, ignoring all the healthy eating habits you established, and just not worrying about what happens during the holidays until January?

Are you pre-dieting to lose some weight before the holidays?

Do you tell yourself that this pattern is just what you do every year? 

I can ask you more questions, but you get the idea. The New Year’s Resolution or diet that many of us attempt to take control of our health, again, does not always serve us very well. Realistically this year will be very similar to how you always spend your holidays. The steps you take are the key to your success, and I’m sharing 5 small healthy habits that you CAN stick to in 2022 and beyond.

Creating small habits that you can do with your eyes closed, not even thinking about it, and done consistently over time, will produce results. However, it’s often best not to try to do it all at once, even if you want to, because it all just feels so overwhelming and can lead to self-sabotage.

Let’s apply that to the 5 small healthy habits you can stick with in 2022 and beyond.

Drink a glass of water before having your coffee or tea in the morning. Exercise every day. Eat more protein. Reduce stress. Gratitude.

These are 5 small healthy habits that you can stick with in 2022. They are not overwhelming.  Instead, we start with baby steps and, if practiced over time, generate the results we’re looking for in our health.

 Click here to listen!

Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!  Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life.  Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!

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Do you struggle with emotional eating? Many people do. Recognizing that emotional eating is deeply ingrained in us through both positive and negative eating patterns is an essential step in the healing process. Whenever something happens emotionally, we eat. For example, we eat and have meals around both weddings and funerals. The connection between emotions and food is always present. 

We are taught to push emotions down with something else, and it’s often food and eating. Talking about our feelings is not always comfortable because confronting, feeling, accepting, admitting to our emotions can be uncomfortable, and it is easier for us to eat instead.

When we were children, we would often receive a sweetie or candy for an uncomfortable experience like the doctor or dentist or a cry. This reinforced the idea that candy/food will solve the issue. 

Andrea Caprio is an expert in emotional eating, a master transformational nutrition coach, and Wellness the founder and CEO of  Wellness Methods. She developed her Food Freedom Formula to help busy women who struggle with cravings and emotional eating lose weight holistically without dramatic changes to their diets or workouts.

We talk about the five steps for her Food Freedom Formula and how they can help you achieve long-term success by getting to the root of the situation and holistically heal emotional eating patterns.

 Click here to listen!

Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!  Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life.  Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!

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How you can reach Andrea Caprio

The time between Thanksgiving and New Year’s is the most challenging time of the year to stick to your hard-earned health and wellness goals. We are preparing meals that we don’t make any other time of the year, and you might be looking forward to the special stuffing your daughter-in-law makes or the pie that Aunt Jane will bring. 

Are you taking a trip this year and celebrating Thanksgiving or Christmas or the holidays with your grown kids and their families? Or is everyone coming to your house to feast?

The trouble is not the actual holidays. It’s the days between where we might think since we didn’t stick to our routine, it’s ok to blow the rest of the year and restart in January. But what about your intermittent fasting strategies during the holidays? Unfortunately, you might end up gaining 5 - 10 lbs during that time without even noticing.

This year, don’t let that trip you’re taking be a guilt trip. The holidays are a time to enjoy your family, food, and having fun. Remember that intermittent fasting is flexible, practical, and straightforward by nature, and that doesn’t change during the holidays. So use Intermittent fasting and my 5 Important Intermittent Fasting Strategies For The Holidays as your secret weapon this year to stay healthy and not gain weight. 

 Click here to listen!

Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!  Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life.  Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!

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Our guest today is Iffy Ibekwe; she is an estate planning attorney. We are talking about how estate planning is for everyone, no matter your estate's size or age. First, we'll find out How to Leave a Legacy through Estate Planning. Estate planning is not just for the super-rich but for everyone. It's a wonderful gift to your loved ones to not have the stress and headache of having to deal with. 

Iffy is an estate planning attorney evangelist for intergenerational wealth transfer and legacy building with effective wills and trusts. She activates intentional women so they can take agency over their lives and build impactful legacies. We cover the best steps to getting started on your estate planning and how, like anything else in life, estate planning is fluid and must be kept up to date with your situation and wishes. Iffy also speaks about how she handles being an entrepreneur and mom.

 I used to think that my small townhouse and car did not count as an estate and was too simple to worry about making a plan for my children, but after some life experiences and talking to Iffy, I now know that no estate is too small or simple for an estate plan. My kids have told me they feel so relieved knowing that I have made a plan for the future. 

People often do not want to think about doing it because it feels morbid to plan for the worst or your death. But, actually, a fantastic way to give your loved one's peace of mind when the time comes, so they can focus on grieving and not the added burden of handling your estate after you are gone. 

 Click here to listen!

Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here!  Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life.  Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then be sure to let me know what you loved most about the episode!

Plus, if you haven't already, subscribe to the podcast. There is always something new on the feed and, if you're not subscribed, there's a chance you'll miss out. Subscribe NOW!

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How you can reach Iffy

Looking young and staying young is the message we are bombarded with all the time. We are often marketed to by someone or other that we need something to look younger, more toned, more fit, and perhaps like our younger self. A multi-million-dollar anti-aging industry promises to help older adults (like me) to feel young again - implying that there is something wrong with us looking and feeling the way we are.

What's wrong with aging and the way we look? 

It's time to create a new narrative in the second half of life.

Instead of letting yourself believe that, "now I'm old," "I can't do that anymore," "I don't fit in anymore," change the narrative and instead create positivity around aging. In place of "I can't," start saying "yes, I can," even though it takes a little bit of work. 

I firmly believe that we have to appreciate ourselves for what we've accomplished in our lives, giving ourselves that pat on the back! Aging is a normal rhythm of life. In today's episode, I share a story that might feel familiar to you on why we need to end ageism. 

 Click here to listen!

Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here!  Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life.  Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then be sure to let me know what you loved most about the episode!

Plus, if you haven't already, subscribe to the podcast. There is always something new on the feed and, if you're not subscribed, there's a chance you'll miss out. Subscribe NOW!

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Have you ever had a dream so big that people called it a pipe dream? A pipe dream is defined as an unattainable or fanciful hope or plan. Today we will be talking about turning those pipe dreams into reality with Christine Renynebeau, the founder and CEO of Dreambuilt Books, an independent children's book publishing company dedicated to providing books that tackle big topics. 

Not only will Christine be sharing with us about her journey of pursuing her pipe dream of becoming an author, but she is also sharing her tips for how you can pursue becoming a published author as well!

Her books tackle big topics that are great for kids and help parents start those tough conversations. These are great treasures to share with your kids and your grandkids! I love her books because they are an enjoyable read for all ages, not just the little one! 

I believe we can reach for the stars and make our hopes, plans, and dreams a reality. Sometimes not exactly as we envisioned them, but nothing is impossible! 

 Click here to listen!

Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here!  Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life.  Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then be sure to let me know what you loved most about the episode!

Plus, if you haven't already, subscribe to the podcast. There is always something new on the feed and, if you're not subscribed, there's a chance you'll miss out. Subscribe NOW!

How you can reach Christine

Followed by the episode's summary, the bottom line is that there seems to be a pattern between weight gain and the holidays every year. These include Halloween parties, Thanksgiving, and other holiday feasts. You may plan to invite your family over or to visit them during the holidays. That means you’ll eat more and move less.

Why is it important to have strong abs and a strong core? I want you to start this end of the year a bit different than other years by starting to strengthen your abs and core. Not only is it helpful when you schlepp your luggage through the airport, lift a grandkid in the air, and play active games with your grown kids. But strong abs and core have so many health benefits, especially as we are getting older. So I’m also sharing my 5 top core exercises that anyone can do to strengthen their abs and core. 

This episode includes 5 tips to get strong and lean core for women over 50s plus a video for you to get started with great exercises. You can have a strong core and great-looking abs at any age. Remember that everybody is different, but what we are willing to do to get those abs looking the way we want can be a considerable commitment. So instead of thinking about washboard abs, think: health and fitness and using that strong core for adventures during your second half of life.

 Click here to listen!

Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!  Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life.  Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!

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Can you think of someone who has betrayed you? If you are like me, you have experienced betrayal before. Whether it be from a coworker, a romantic relationship, a good friend, or even family, we have all experienced betrayal by someone you trusted deeply that shook you to the core. 

That is why I am talking to guest speaker Dr. Debi Silber on this podcast episode on how to recover and heal from a betrayal. She shares with us how it is not only possible to heal from such a life crisis but to also rebuild better than ever before. Rebuild yourself and your life! 

Debi is the founder of the Post Betrayal Transformation Institute and a holistic psychologist, health, mindset, and personal development expert, and author. Debi is dedicated to helping people move past their betrayals in their health, work, and relationships. In addition to Debi’s education and professional experience in the field of betrayal and forgiveness – she has lived it all, multiple times.  

We talk about the 5 stages from betrayal to breakthrough that are vital for recovering, as well as making sure you do not get stuck in one of these stages and so prolong your recovery period. We dive into how an unhealed betrayal impacts your life and your health. Recognizing if you are stuck in one of these stages and how to keep moving forward towards breakthrough is vital. 

 Click here to listen!

Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!  Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life.  Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!

Links mentioned in the show: 

How you can reach Debie

For more episodes, click here.

Are you self sabotaging? What are some of the signs and ways you could be doing it? For example, you followed a nutrition or fitness program for the longest time and reached your goals. But then something happened, and during your Netflix binge, the snack gremlins come out, and you couldn’t help but give in. So you’re thinking, why am I doing this to myself??? Why am I sabotaging what I worked so hard for? 

Do these sound familiar to you? 

Self sabotage is when you undermine your own goals and values. You do things that directly conflict with your goals. There are two forms of self sabotage. Conscious and unconscious, and they may vary how they may be showing up for you.

Many of my clients come to me feeling helpless and frustrated with stories of self sabotage. If you want to know how to stop sabotaging yourself for good, the key is to start building your emotional tolerance and understand what needs your self sabotage serves within yourself. I also share the three self sabotaging habits that you need to break.

If you want to learn how to stop sabotaging yourself for good, go to the Pursue Your Spark podcast this week to develop alternative habits that fill the same need more healthily and productively!

 Click here to listen!

Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!  Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life.  Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!

Today more than ever, women in midlife are letting go of society’s expectations of them and truly stepping into the lives they desire. There long was an “acceptable” way to age, but that’s no longer the case. Instead, women can be as wild and free in their golden years as they were decades before. There’s something about getting older and being more sure of who you are that is so freeing!

My guest on today’s podcast, Stephanie Raffelock, is the author of Creatrix Rising: Unlocking the Power of Midlife Women and the award-winning book, A Delightful Little Book on Aging. Stephanie is a fierce advocate for women standing in the light of their truth, unapologetically.

In this episode, we talk about how being grateful can impact your life and how making peace with your older age can help you get to know yourself better than you ever have before.

Click here to listen!

Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here!  Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

How you can reach Stephanie:

During quarantine, it became a lot easier to snack more and exercise less. This lead to weight gain for some, what is now dubbed the “Covid-19” (pounds, that is). For others, this time at home was utilized to create better eating and exercise habits. Your own health and what you ate were some of the only things you could control during this time.

However, some of my clients are experiencing weight gain now that things are opening up again. They wonder, “Why is this happening NOW and didn’t before?” They want to know how to lose the extra weight and get back to their best habits again.

In my podcast this week, I give you my three best tips to manage weight gain after the pandemic, so you can get back to feeling like yourself again in the new world!

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Fasted and Fit over 50 Club Membership

After years of working towards a career, being married, and raising kids, Dr. Sharon Ufberg decided she needed a radical change in her life at 40 years old. So she stepped into the unknown and embarked on a journey that took her to New York City, in a much less comfortable but exciting lifestyle with so many possibilities around her. Sharon knew she only had one life to live and wanted to make the best of it by following her intuition and passions.

Sharon knew this was the path she was destined to take because she had complete clarity about it. In addition, she had a consistent practice of tuning into her thoughts daily. Taking the time to listen to her inner desires gave her the courage to change her life for the better dramatically. Sharon says, “Your own inner wisdom can be heard if you just get quiet enough to listen.” 

Dr. Sharon Ufberg is also a Radio Host, Writer, Biz Coach, Traveler, Foodie, and co-Founder of Borrowed Wisdom – a personal growth and wellness company. As a woman, and mother Sharon passionately committed to activism and advocacy for global women’s health and safety, environmental health, and the empowerment of the whole person.

In the episode, we talk about how Sharon navigated dramatic life changes in mid-life, what being grateful for one thing every day does to your brain, and how implementing a daily practice of tuning into your intuition can help lead you to your truest self!

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When you’re on a health and fitness journey, it is important to surround yourself with people who support you in making healthy decisions. If you have naysayers or people who discourage you from doing what is best for you and your health, having them around you can often hinder your progress and confidence.

All you need to do is unlock the confidence inside you and set forth on your mission! No one has the right to tell you what you can and cannot do, so why give them satisfaction by giving up? When people try to spread negativity, please ignore it and hone in on what you truly want for yourself and why. 

Your “why” is the reason behind your motivation that sets your heart on fire. For example, you could want to be healthy because you want to go out on active adventures with your family, or you want to live longer to be around for more of your grandchildren’s lives. The confidence inside you will shine through when you feel the power of your “why.”

I talked about unlocking your confidence and more in my interview on the Rock Your Midlife Summit. The host, Karen Tui Boys, and I talked about many different topics, including maintaining your identity after your kids move out, the myths and truths behind intermittent fasting, and the best exercises for women over 50!

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People say the only consistent thing about life is that it’s always changing! And with all of these new shifts, happiness will come – but so will hardship.

As we get older, it can be difficult to navigate massive life changes like retirement or your kids moving away. It’s easy to slip into a negative mindset about your new routine which may feel uncomfortable or foreign. However, in moments like these, what we truly need is to be resilient throughout these changes.

It takes work to stay in touch with your resilience. If you don’t maintain your fighting spirit and mindset through difficult situations in life, it can be harder to make decisions, you can become less social and easygoing, managing emotions becomes more difficult, and you find less creative inspiration from life.

My guest on this week's episode is Dr. Joseph Casciani, a psychologist who has specialized in senior care for over 30 years. More important than his expertise, he brings a passion to help all of us to make the best of every year of our lives. Dr. Casciani focuses on successful aging and managing setbacks along the way with stories, inspiration, and a good measure of positivity.

In this episode, we talk about how to “flip the switch” and take back control of your life, getting back in tune with who you really are, and how to live in your golden years with resilience and optimism.

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How you can reach Joe:

Website

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Breaking the Habit of Being Yourself

If you have kids, a major shift will happen in your life when they move out for college or move away to experience a different city. It can be a hard adjustment, but you can see this time as a wonderful opportunity for growth and new experiences for you too! Raising our kids to be amazing humans is such a wonderful goal in life, but now it’s your time to take on the second half of life and do all of the things you now have the freedom to do.

Putting your needs first is tough when you’ve been taking care of your kids for many years. Whether you’re a stay-at-home mom or a working mom, it doesn’t matter because you’ll divide the time between work, household chores, kids’ activities, your significant other, and social activities. In the end, there is very little time left for what you want in life.

In this week’s episode, I decided to compile my 5 best tips to help you plan for an empty nest and thrive when the time comes!

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If you are on a journey to lose weight, it can be stressful to make sudden changes in your eating and exercise habits. All of this new pressure triggers your body to release the hormone cortisol – which is responsible for why you feel stressed.

Cortisol causes the body to go into fat storage mode instead of fat-burning mode, which can cause your weight loss to become stagnant or even intensify. It also can cause you to have more cravings making eating healthy that much more difficult. These are a couple of the reasons why we must recognize the triggers for Cortisol and try to minimize them where we can.

This week, my guest on the show, Cassie Christopher, is a Registered Dietitian and Mom to a busy toddler. She supports postmenopausal women to get a handle on emotional eating to feel more confident in their bodies without depriving themselves of what makes them happy in life.

In this episode, we discuss triggers that can raise your cortisol, how weight loss is affected by cortisol levels when you are going through menopause, and how to make shifts in your life and routine to lower cortisol in your body.

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Cassie's Website

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Balance Hormones to Curb After Dinner Overeating 

Links  mentioned in the show:

5 For 50 Kickstarter

After 30, we start to lose and break down more bone in our bodies than we can build back. Eventually, we start to feel the wear and tear that this process has had on us, and we can experience joint pain. This can happen especially when we do activities that include a repetitive motion we may have done for years (ex: golfing, gardening, typing, etc.).

We may all feel the effects of this inevitably as we get older, so I always advise taking proactive measures rather than reactive measures. However, sometimes with an active lifestyle, it can be hard to avoid wear and tear in your body over time. I know because I have actually been diagnosed with arthritis myself. I make sure to modify my lifestyle and habits to help me retain my bone strength, which eases my pain and keeps me more active for longer. 

Today I'll talk about just why it is so imperative that we take actions to keep our bones healthy and strong, what Osteoporosis and Osteoarthritis are, and what specific actions you can take to prevent these conditions from affecting you. Plus some videos for you to get started with the right exercise for your condition.

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As older women, we often feel pressured to look and act much younger than we actually are. In society’s eyes, we must all try to be young, thin, and wrinkle-free. Cosmetic and diet companies capitalize on this and market to us to make us feel self-conscious of our perfectly normal and natural “flaws.” I started letting my hair go grey two years ago, and I have never felt freer since. I feel I am being true to myself, and therefore more confident and vibrant naturally.

My guest on this week’s podcast, Dr. Sarah Coxon, is all about true authenticity. To Sarah, this means a “deep exploration of who we are at the core of our being, and who we’re not.” Sarah talks about this message in her book, “The Way of the Priestess: A Reclamation of Feminine Power & Divine Purpose,” which is both a personal memoir and a call to arms for any woman that feels trapped in a social cage that stifles her truest expression and longs to live an unapologetically fulfilled life. 

Sarah is an archaeologist turned yoga teacher, activist, author, and business mentor for magical women. She helps women dig deep to own their inner magic, build profitable and sustainable businesses, and live their dharma, not their conditioning. In this week’s episode, Sarah & I talk about living authentically, how sacred activism is a crucial part of her work in the world, and how to identify what you want for your life.

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Instagram

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The Way of the Priestess Book

Whenever people hear that I do intermittent fasting, they either don’t understand it or have tons of questions ready to ask me. Intermittent Fasting is commonly mistaken for being just another “diet,” but it is a lifestyle in reality. I want to educate you on what I’ve learned about Intermittent Fasting so that you don’t feel too overwhelmed with the idea of it all.

Intermittent Fasting has helped me transform my life. From being more energized to my metabolism picking up again, to overall just feeling more vibrant and clear-headed! I could not rave about my positive experience with Intermittent Fasting more. And I encourage you to try it out for yourself if you are interested! You may find that you experience some of the same positive results that I have.

To better help dispel the myths or misconceptions you may have heard about intermittent fasting, I’ll answer the 10 questions I get asked the most often in this week's podcast!

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In our society, we are so used to being on the go constantly. We are encouraged to pack each hour of our day with work, activities, and anything else that is productive. This can cause us to neglect aspects of our health integral to our overall well-being, including getting consistently restful sleep!

You may have heard it a million times, but the quality of your sleep matters much more than you know. If you are not sleeping well or getting enough sleep regularly, you can completely de-rail other areas of your health.

My guess on this week’s episode, Stella Loichot, noticed that no matter how hard she was working out and eating well while training for an upcoming Triathalon, she continued to gain weight – and it was not muscle! She couldn’t figure out what she was missing or doing wrong. That’s when she learned about the importance of high-quality sleep and realized she needed to adjust her bad sleeping habits.

Stella Loichot (Lua-show) created a new sleeping pattern for herself and broke free from the vicious cycle that kept her exhausted. Now, she is a Certified Health Coach, Speaker, and best-selling author of “Sleep It Off,” A Revolutionary Guide to Losing Weight, Beating Diabetes, and Feeling your Best Through Optimal Rest. Tune in to hear how you can improve your quality of sleep too!

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 4 Week Lean Out Program

How you can reach Stella:

Grab the free checklist with 100 Sleep Killers

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If you are a listener from Germany, you can get the book here

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Have you ever felt overwhelmed with cooking for yourself (let alone a family) for three meals each day? Do you usually end up ordering take-out, or putting together something quick and unhealthy, only to feel disappointed that you fell off your nutrition plan again?

If you can relate, this week’s podcast episode is for you! Meal prepping – a.k.a. making your meals ahead of time – gives you control over what goes in your food, which is perfect for anyone who wants to stay on track with their health goals. 

I want to share the magic of meal prepping with you and how much it’s helped me keep on track with my nutrition and daily schedule. I no longer have to spend hours in the kitchen every day since I took the time to plan and prep ahead of time! The strategies I share are ideal for the empty nester lifestyle as well.

Tune in to the Pursue Your Spark podcast this week to hear the 5 steps I recommend you take so you can start meal prepping ASAP and stop getting off track with your diet and spending endless hours cooking each day!

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Did you know that stroke is the No. 4 cause of death in women? The lifetime risk of stroke for women between 55 and 75 in the United States is 1 in 5. Stroke is the third leading cause of death for women. Stroke is also the leading cause of serious, long-term disability in the United States.

These facts astonished me when I heard them. Stroke is not a commonly talked subject, and I believe we need to have more education on this topic, especially if you are a woman over the age of 50!

So when I got a chance to speak with Tsgoyna Tanzman, I knew she would be a very valuable guest to have on the podcast. Tsgoyna is a holistic Speech-Language Pathologist, Life Coach, author, and speaker who’s helped thousands of stroke survivors and their caregivers recover meaningful lives after stroke and brain injury.

Tsgonya’s book is called “Hope After Stroke for Caregivers & Survivors.”

In this episode, Tsgonya educates us on the types of strokes, helps identify signs of a stroke, and gives helpful advice on lowering our stress and risk of stroke overall. Listen to this week’s episode for all of this useful knowledge; you never know if you might need it.

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Two years ago, my life changed drastically. It all happened so fast. One day I was fine, and the next, I was curling over in excruciating pain in the emergency room. I had tried cutting out certain foods for months and trying to track if anything changed, but nothing was giving me relief.

After visiting with my doctor, I was diagnosed with Microscopic Colitis. I did not know what it was but was relieved to know what was causing me such pain. I was looking forward to finally knowing what would relieve my pain. Unfortunately, the doctor told me that my best bet was to take copious amounts of Pepto Bismol, and this was all that could be done.

I was flabbergasted that this was the only treatment offered to me. I took it upon myself to figure out what changes I could make regarding my diet and exercise to help me feel better. Listen to this week's episode to learn how to mitigate my Microscopic Colitis symptoms and how I’m doing now!

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You get home from a long, stressful day at work and all you want to do is relax. You turn on the TV, grab a snack and cuddle up on the couch with a glass of wine. You finish your episode and go to pour another glass. Before you know it, you’ve watched 4 episodes in a row, and the whole bottle is gone!

Drinking can be okay in moderation, but alcohol use can damage your health when it becomes excessive. Molly Watts has experienced the addictive nature of alcohol on both sides of the spectrum. When she was young, her mother had an alcohol abuse problem that affected her entire family. Now, as a grown woman, she realized she too had a problem with excessive alcohol consumption.

Molly started hosting her own podcast, created a Facebook group to connect with her audience, and has a book on the subject coming out this summer. Her mission is to educate people about the effects of alcohol consumption and helps them change their relationship with alcohol. Molly and I talk about how to recognize the signs of alcohol abuse, whether drinking new “fit” wines actually make a difference for your health, and what steps you can take if you want to change your drinking habits.

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Have you ever had the feeling where your stomach feels so stuffed that you’re almost uncomfortable? You start to wonder if that meal you just ate full of fat and sugar was worth it or not because now you’re in so much pain!

Being bloated can feel awkward and painful. Luckily, I have reduced my belly bloat symptoms by using a combination of diet changes, breathing practices, and exercise. In this week’s episode, I even address a somewhat unmentionable topic – farting! Yes, I said it.

But it’s necessary to understand that this is normal and a part of our body’s digestion system.

I will go over exactly what bloating is, what causes it, and 3 natural ways that you can relieve your belly bloat symptoms. I get real on this episode, so make sure to tune in!

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I always emphasize how important it is to stay active as we get older. Being active as a part of your lifestyle is good for your body, mind, and overall well-being and happiness!

Doing an activity you enjoy is also key to staying consistent in your fitness practice. I always recommend trying new types of activities to keep yourself engaged in movement and find what type of activity truly motivates you. There are so many ways to incorporate different types of movement in your life, and with the internet, you can always access classes for something new!

My next guest, Geri NcNiece, is an avid “hooper” and wants to spread the joy of hooping to women over 50 everywhere! She teaches hooping in-person as well as online for her long-distance clients. Geri even created her own custom-made hoops to be the perfect tool for her practice! In my interview with her, Geri shares how hooping can give the JOY of youthful play, plus help you stay flexible, toned, and fit.

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How to reach Geri:

We’ve all been there. You open your eyes in the morning, and the first thing you notice is how stiff and achy your body feels. It’s more pronounced than it ever has been at any time in your life, and you wonder if this is how it’s always going to be. Inflammation is an essential part of the body’s immune response, but it can be painful and irritating!

Yes, as we get older, we are more prone to having inflammation. But, there are indeed ways to mitigate these effects and start feeling some relief. There are many different facets of our lives that affect how inflamed our bodies become. Your eating habits, sleep routine, and even stress can trigger inflammation in the body!

In my podcast this week, I let you in on the 6 most helpful strategies that have helped me and my clients reduce inflammation and start feeling more rejuvenated overall if you want to learn how to start feeling less achy by applying techniques that can benefit you in all areas of your life, check out the episode!

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Ahh, retirement. Most people look forward to the day they retire as the time where they finally get to kick back, relax, and enjoy life. You don’t need to be a busy body every day; you can go with the flow provided that you’ve set yourself up to live comfortably.

However, this can also be when many feel stagnant, even lost, without their prior occupations taking all their time up. Many people don’t know what to do with all the new time on their hands! There is never a better time than retirement to get involved in a new hobby, try new things, and meet new people!

My guest this week, Heidi Herman, encourages us to continue to keep expanding our horizons, even as we enter retirement. She was inspired by her mother, who decided to try 93 new things before turning 94 years old! She wrote a book called “On with the Butter! Spread More Living onto Everyday Life” to show readers ways they can reclaim their vitality and keep living active, vibrant lives.

Heidi talks about her deep love for her Icelandic heritage, her mother’s inspiring story, and how you can revitalize your mind, body, and spirit in your golden years!

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Links mentioned in the show: 

Leave a review here to enter the giveaway for Heidi’s book!

GRAB your Free 5 Over 50 Kickstarter today and start living your healthiest lifestyle.

During quarantine, many of us have had major changes in our lifestyle, sometimes leading to changes in our body. Many people have gained what they call the “COVID-19” (pounds, that is) from the lack of exercise we aren’t getting as much now that we are indoors most of the time.

Maybe you’ve experienced some weight gain too, and you’ve tried to get in shape again, but your old strategies seem not to be working like they used to. This can be extremely frustrating and dumbfounding! Alas, as we age, menopause can make it even more difficult for us as women to lose weight. 

What you can do, however, is identify any other habits in your lifestyle that you could modify to have optimal results instead of continuing to struggle to lose weight. That’s exactly what I will help you do in this week’s episode!

I’ll talk about the 10 most overlooked ways you could be hindering your weight loss progress and speak from my personal experience on how to resolve them. If you’d like to stop plateauing and get results in a healthy, sustainable way, tune in to this week’s podcast!

Click here to listen!

"Heike's insights are so helpful in creating a well-rounded, healthy lifestyle. I love all the Pursue Your Spark episodes." <- If that sounds like you, consider rating and reviewing my show! This helps me support more women – just like you – to start healthy and strong midlife. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Let me know what you loved most about the episode!

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There are times in all of our lives where we may feel a particular calling laid upon our hearts. Maybe it’s to go back to school, challenge yourself to grow in your athletic ability, go on a grand adventure, and immerse yourself in a new culture. Just the thought of pursuing the calling sets your heart on fire!

My guest this week, Patti Shales Lefkos, actually wanted to achieve all three of the goals I mentioned above, And even more impressive, she successfully completed all of them – at age 68! Patti decided she wanted to be a freelance travel writer and went to journalism school in her 60’s. She then set off on a 3 month-long solo volunteering and trekking trip to Nepal and has since written a book about her experiences.

You may feel that your goal is too out of reach or difficult to accomplish, but when you are truly called to do something, your soul will not let you ignore it. Patti’s story reminds me that we can always continue growing and pushing ourselves more than we ever thought was possible for our lives.

I’d love for you to hear about Patti’s adventures and experiences on this week’s podcast and feel inspired to pursue whatever ignites your spark – at any age!

Click here to listen!

"Heike's insights are so helpful in creating a well-rounded, healthy lifestyle. I love all the Pursue Your Spark episodes." <- If that sounds like you, consider rating and reviewing my show! This helps me support more women – just like you – to start healthy and strong midlife. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Let me know what you loved most about the episode!

If you are not subscribed to the podcast yet, please do so. Be part of the journey, my strong and inspiring guest share, and how they took charge of their destiny. Subscribe now!  

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