Pursue Your Spark - Midlife, Fitness, Nutrition, Mindset, Health, Women Over 50 podcast

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

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Vor acht Jahren hinzugefügt

Inhalt bereitgestellt von Heike Yates. Alle Podcast-Inhalte, einschließlich Episoden, Grafiken und Podcast-Beschreibungen, werden direkt von Heike Yates oder seinem Podcast-Plattformpartner hochgeladen und bereitgestellt. Wenn Sie glauben, dass jemand Ihr urheberrechtlich geschütztes Werk ohne Ihre Erlaubnis nutzt, können Sie dem hier beschriebenen Verfahren folgen https://de.player.fm/legal.

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The War and Treaty Are Getting Carried Away 46:55

vor 2 Tagen46:55

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The War and Treaty’s Michael and Tanya Trotter grew up in Cleveland, Ohio, and Washington, DC, respectively, but both have family roots in the South. They also grew up in the musical traditions of their churches – Tanya in the Black Baptist Church and Michael in the Seventh Day Adventist Church – where they learned the power of song to move people. After becoming a father at a very young age, Michael eventually joined the armed forces and served in Iraq and Germany, where he took up songwriting as a way of dealing with his experiences there. Meanwhile Tanya embarked on a singing and acting career after a breakthrough appearance in Sister Act 2 alongside Whoopi Goldberg and Lauryn Hill. Now, after a long and sometimes traumatic journey, Michael and Tanya are married, touring, winning all sorts of awards, and set to release their fifth album together, and their fourth as The War and Treaty. Sid talks to Michael and Tanya about the new record, Plus One , as well as their collaboration with Miranda Lambert, what it was like to record at FAME studios in Muscle Shoals, and how they’re blending country, soul, gospel, and R&B. Learn more about your ad choices. Visit podcastchoices.com/adchoices…

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

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It’s 3 a.m., and you’re staring at the ceiling, thinking, How did I end up feeling so stuck? You’re not alone. We’re here to help you break free from those limiting beliefs and outdated habits. With clear, practical strategies, we help you take control and thrive in midlife, using fitness and wellness tools for real transformation. Unlike other midlife podcasts that offer broad advice, we focus on tangible, practical, and actionable steps that make a difference. Whether building confidence, managing the stress of balancing work and family, or overcoming self-doubt, we break it down into simple, doable, and energy-boosting tips. We’re here to help you confidently say 'YES, I CAN!' and make complicated information easy to understand so you can take action. Let’s shake off what’s holding you back and start living the life you truly want. I'm Heike Yates. For more than thirty-five years, I've been committed to empowering women in midlife, helping them transform their bodies and lives. Let's embrace midlife and thrive together! 🎙️See a list of other "niche podcasts" that I produce https://heikeyates.com/category/podcast/ 🤩 ⁠Visit My Website!⁠ https://heikeyates.com/ 🆓 Grab your free Midlife Reset Guide https://heikeyates.com/l/midlife-reset/ 🆓 Grab your free Intermittent Fasting Cheat Sheet https://heikeyates.com/l/fasting-cheat-sheet/ ⭐️ ⁠Join the Fasted + Fit Over 50 Jumpstart 🙋‍♀️ ⁠https://heikeyates.com/courses/fasted-fit-over-50-jump-start/ 🤩 ⁠Join the 8-week Pursue Your Spark Blueprint ⭐️ https://heikeyates.com/l/spark-blueprint/ 💥 ⁠Follow me on Instagram⁠ https://www.instagram.com/heikeyates/ ❤️ ⁠Join the club!⁠ https://www.facebook.com/groups/thepursueyoursparkclub

100 Episoden

#Fitness #Lifestyle #Mindset #Selfcare #Wellness #Women #Heike Yates #Self-Improvement #Podcasting Education #Nutrition #Activism #Health and Well-Being

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

12 subscribers

updated vor 14 Tagen

Serie-Home•Feed

100 Episoden

#Fitness #Lifestyle #Mindset #Selfcare #Wellness #Women #Heike Yates #Self-Improvement #Podcasting Education #Nutrition #Activism #Health and Well-Being

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

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231. Finding Strength and Resilience During Uncontrollable Events 26:21

vor 14 Tagen26:21

26:21

Life is full of unexpected twists and turns. One moment, you’re managing your routine, tackling your to-do list, and feeling in control. And then, something happens—a phone call, a change in the weather, or news you weren’t prepared for—and suddenly, your world feels upside down. In Finding Strength and Resilience During Uncontrollable Events, we’re diving into what it means to navigate life’s most challenging moments with clarity and confidence. While we can’t control every curveball life throws, we can control how we respond. In this episode, I share personal stories, real-life examples, and practical tools to help you build resilience so you can stay grounded even when life feels uncertain. We’ll explore the emotional impact of unexpected challenges, why resilience is a game-changer, and how my S.P.A.R.K. framework can guide you toward clarity, action, and lasting momentum. We’ll also discuss how to build resilience after loss—whether that’s the loss of a loved one, a shift in identity, or a significant life transition. Acknowledging emotions like fear and frustration isn’t weakness; it’s the first step to finding strength during uncontrollable events. The more we understand our emotional responses, the more we can shift our mindset and focus on what we can control. Remember, life’s challenges don’t define you—how you respond does. Today, reflect on how far you’ve come and know that brighter days are ahead. Mentioned In The Show Episode 96. How To Build Resilience/Multi Guest Interview Belly Bliss Course California Wildfire and Disaster Relief Get on my book pre-lauch list Do you have a question about staying consistent with healthy habits or creating a fitness routine for your busy midlife? Send it to me, and I’ll answer it on air!…

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

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230. Why Self-Care Feels So Damn Hard For Midlife Women / Lesley Logan 38:55

vor 28 Tagen38:55

38:55

Feeling like self-care is selfish? You’re not alone. For midlife women over 50, guilt often sneaks in and stops us from putting ourselves first. And let’s be honest—Why Self-Care Feels So Damn Hard for Midlife Women is something we’ve all wondered about. Here’s the truth: self-care isn’t about spa days or bubble baths. It’s about creating habits that help us thrive. Setting boundaries. Avoiding burnout. Showing up as our best selves. In episode 230, I’m joined by Lesley Logan, a second-generation certified Pilates teacher, author, and host of the Be It Till You See It podcast. Lesley is passionate about helping women prioritize themselves through movement, mindset, and self-care. She shares her journey of overcoming perfectionism and embracing guilt-free self-care. Her advice is simple: Focus on the basics—sleep, movement, and proper nutrition. These small but powerful habits create the foundation for thriving in midlife. We also discuss the guilt many women feel when prioritizing themselves. Lesley challenges this mindset head-on and reminds us that self-care isn’t selfish—it’s essential. When you take care of yourself, you can give more energy, love, and support to the people who matter most. Lesley shares practical tips to make self-care easier. Create a schedule that prioritizes you. Build habits that fit into your daily life. Ask for help when needed—and let go of the guilt. Self-care isn’t a luxury. It’s a necessity. Thriving in midlife starts with putting yourself first. Tune in to episode 230 to hear Lesley’s advice and learn how to make guilt-free self-care a regular part of your life! How to connect with Lesley: Website Instagram Facebook LinkedIn Do you have a question about staying consistent with healthy habits or creating a fitness routine for your busy midlife? Send it to me, and I’ll answer it on air! Check out the Belly Bliss course HERE! Join my pre-launch book release right here.…

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

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229. Why Losing Motivation Is Not Your Fault 31:14

vor 6 weeks31:14

31:14

Ever feel like you’ve hit a wall and can’t figure out why your motivation has disappeared? Here’s the thing: losing motivation isn’t your fault. Motivation isn’t some steady, unshakable thing. It changes as we go through life, just like we do. What lit you up in your 20s and 30s might not feel right now, and that’s okay. Life throws us curveballs—work, family, caregiving—and sometimes it feels like there’s no room left for you. Add in sneaky traps like comparing yourself to others (or your younger self), trying to do everything at once, or waiting for the “perfect” moment, and it’s no wonder we feel stuck. But here’s the thing: losing motivation isn’t failure—it’s growth in disguise. In this episode, I’m breaking down why motivation fades, how to stop beating yourself up over it, and what you can do to feel excited again. Spoiler: it doesn’t involve drastic changes or all-or-nothing thinking. This episode is for you if you’re ready to ditch the guilt and rediscover your spark. Let’s talk about what really matters and how small, meaningful steps can make a big difference. Episode Links: Sign up for the Fasted and Fit Over 50 Jump Start Course Join my pre-launch book release Episode 025. Boost And Increase Motivation with These 6 Effective Tips Do you have a question about staying consistent with healthy habits or creating a fitness routine for your busy midlife? Send it to me, and I’ll answer it on air!…

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

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228. Building a Business That Aligns with Your Purpose / Shannon Russell 26:31

vor 8 weeks26:31

26:31

Has your 9-5 lost its spark? If what once excited you now feels like a grind, it might be time for a change. Shannon Russell, CEO of Second Act Success , joins me to share her journey and expert advice on transitioning to a career that aligns with your purpose and brings fulfillment. After a successful career in TV production, Shannon pivoted to entrepreneurship to gain freedom and flexibility. Through self-reflection, she identified her values—family time and creating meaningful work—and built a business on her own terms. Key Lessons from Shannon: Overcome Self-Doubt: Your skills and experiences form a "lifelong resume" that proves you can succeed in a new venture. Redefine Success: Moving to a purpose-driven career means shifting your definition of achievement to align with what truly matters to you. Practical Steps for Your Career Transition: Reflect: List all your personal and professional titles to recognize your skills and unique experiences. Research: Explore 2-3 business ideas you’re passionate about while still in your current job. Start Small: Take consistent, small steps daily to build momentum toward your dream career. Shannon’s story reminds us that career transitions take perseverance and purpose. By focusing on your values and taking actionable steps, you can create a career you love at any stage of life. Episode links: Register for Heike's Pursue Your Spark Blueprint Course Have a question about staying consistent with healthy habits or creating a fitness routine for your busy midlife? Send it my way, and I’ll answer it on air! Connect with Shannon: Website Facebook Instagram LinkedIn YouTube…

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

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227. Break Through Overwhelm To Find Your Focus and Energy 31:24

vor 10 weeks31:24

31:24

Feeling overwhelmed and stuck in midlife? You’re not alone. For many women over 50, juggling commitments and trying to keep up with wellness trends can feel like an uphill battle. The good news? Overcoming overwhelm doesn’t require big resolutions or drastic overhauls—it’s about starting small and focusing on what truly matters. That’s exactly what we explore in episode 227: Tiny Shifts to Beat Overwhelm in Midlife. We explore why feeling stuck is common and how recognizing it is the first step toward change. Whether repeating the same routines or saying yes when you want to say no, identifying what’s draining your energy helps you move forward. From there, we explore the power of tiny, consistent actions—like adding a 5-minute habit—that creates momentum without adding stress. This episode also helps you challenge limiting beliefs, like “It’s too late for me,” and reframe your mindset to make space for growth. We’ll even tackle guilt, a familiar but surprising sign that you’re breaking old patterns and prioritizing what truly matters. If you’re ready to get unstuck and gain clarity, this episode offers actionable tips to help you shift from overwhelmed to thriving—one small step at a time. Start today by picking just one insight to apply this week. Progress isn’t about perfection but building habits that fit your life and goals. Big changes start with small, consistent actions. If you’re ready for more support in overcoming overwhelm and gaining clarity, my Pursue Your Spark Blueprint will guide you. Starting January 6th, we’ll take it step-by-step, making it simple, achievable, and tailored to your busy life. Here is the link to see if you’re a good fit for the program. Links Mentioned In The Show: Pursue Your Spark Blueprint Eps. 224.- 5 Transformative Habits For Midlife Mastery Join my pre-launch book release…

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

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226. Shifting from Wanting Change to Making It Happen/ft. Allan Misner 41:59

vor 12 weeks41:59

41:59

Ever feel like you’re caught in that cycle of wanting to make a change, but somehow, it never quite sticks? Maybe you’re searching for that spark—that extra push to finally put yourself first and see actual results. But what if it’s not about wanting at all but actually committing? Today, we’re diving into this big shift with Allan Misner, a fitness and nutrition coach for people over 40 who has been right where you are. He knows what it takes to turn the desire for change into real, lasting action. Together, we’ll explore his story, the lessons he’s picked up along the way, and some surprising truths about motivation that might flip your whole approach on its head. In this episode, I sit down with Coach Allan Misner. Allan is a NASM-certified personal Trainer, Precision Nutrition Level II Master Health Coach, and FAI-certified Functional Aging Specialist. He’s also the host of the 40+ Fitness Podcast, the go-to show for health over 40, and the author of The Wellness Roadmap, a straightforward guide to staying fit after 40. Allan shares his journey of getting back into shape to stay active in his daughter’s life. This decision led to a big commitment to his health. Over eight months, he lost 66 pounds of fat, gained 11 pounds of muscle, and took on a Tough Mudder race! We dive into how he finds the right mindset to stay committed, using ideas like the “Atlas” and “Pedals” mindsets to help clients stay focused without burnout. Allan also shares his thoughts on staying independent and capable as we age. He believes in building small, consistent habits that align with our values, making fitness something we actually want to stick with. His story is a great reminder real progress comes from knowing yourself and committing to your goals. How to connect with Allan: 40plusfitness.com 40plusfitnesspodcast.com facebook.com/allan.misner.CPT , facebook.com/40plusfitnesspodcast linkedin.com/in/coachallan youtube.com/channel/UC3hTAx0L62wT6JL04aQWu6Q…

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

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225. Building Strength Without Self-Judgement in Midlife 22:06

vor 14 weeks22:06

22:06

Ever feel like you’re showing up and putting in the work, but somehow, it doesn’t seem to add up? Building Strength Without Self-Judgment in Midlife can be tricky, especially when you’ve set a strength goal—like lifting heavier, trying a new move, or just feeling stronger every day—but it feels like no matter what you do, it’s never quite enough. Sound familiar? In today’s episode, we’re diving into that feeling we know too well: the self-judgment that sneaks in and makes us feel like we should be further along. We’ll unpack why this happens, especially for those of us in midlife, and how to let go of those 'shoulds' that don’t serve us. Instead, we’ll focus on a new way to look at progress that actually feels good. Take, for example, a recent conversation with a frustrated client about her pull-up progress. She found herself thinking, “I should be stronger by now.” And this wasn’t just about pull-ups; it was about that nagging feeling of “not good enough.” We often carry an invisible checklist of where we think we should be, which adds unnecessary pressure. In this episode, we’ll examine why “shoulds” are so common and how letting go of them can help us celebrate small wins. We’ll also discuss redefining strength as a physical measure, resilience, persistence, and showing up for ourselves. By the end, you’ll have simple, practical tools to shift your mindset, letting you celebrate the strength you’re building without frustration. This episode is about making fitness feel like a win for you—because you deserve to see and feel how far you’ve come. Tune in and start building strength with kindness and self-compassion. Take Action: If you want to become stronger mentally and physically, check out the Pursue Your Spark Blueprint. This 8-week program is designed for midlife women ready to make fundamental, lasting changes without self-judgment. Click this link to see if you’re a good fit for the program. Links mentioned: Ep. 211 Midlife Mindset Shifts To Strength and Flexibility Pursue Your Spark Blueprint…

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

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224. Build Your Caregiving Dream Team/ft. Lynn Smargis 39:22

vor 16 weeks39:22

39:22

Are you feeling the weight of caring for aging parents while juggling everything else on your plate? You’re definitely not alone. So many of us are in this boat, wondering if we’re doing enough or if it’s time to get extra support. That’s why I’m sitting down today with Senior Care Advisor for Pacific Northwest Seniorcare, Lynn Smargis, to find out how to build your caregiving dream team. Lynn, who’s encountered the Gen X “sandwich generation” challenge firsthand, shares practical advice on distinguishing between Independent Living, Assisted Living, and Memory Care. She offers a compassionate guide to making confident decisions for loved ones and navigating the often-overwhelming journey of seeking additional support. We also discuss the emotional side of caregiving—overcoming guilt, setting healthy boundaries, and the importance of open family communication to reduce stress. Lynn’s straightforward advice on self-care and building a strong support network will resonate with anyone in a caregiving role. This episode is a must-listen for anyone in eldercare. It offers the tools and insights to build your caregiving dream team, from managing expectations to creating a collaborative, supportive environment! Finally, we emphasize the importance of self-care for caregivers. Her approach is about creating a collaborative, supportive environment where everyone thrives. So, if you’re navigating eldercare, this episode will give you the tools and insights to build your caregiving dream team! If today’s episode hits home and you have questions or want to share your thoughts, send me a DM on Instagram at @heikeyates. I’d love to hear from you! Take Action: And if you’re ready to take charge of your health and build actual, lasting habits, check out the Pursue Your Spark Blueprint . It’s my 8-week program designed to help you feel stronger and more energized and finally make yourself a priority. Here is the link t o see if you're a good fit for the program. I’d love to have you join us! Connect with Lynn here: YouTube Facebook Page Instagram LinkedIn…

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

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223. Why You Need To Change Your Workout After 40 33:35

vor 18 weeks33:35

33:35

Ever struggle with something as simple as putting on socks or lifting a bag of groceries and think, "Is this what getting older feels like?" You're not alone. We tackle these common frustrations head-on in Podcast Episode 223: Why You Need to Change Your Workout After 40. Picture this: you're battling your socks every morning, hopping around on one foot, maybe even taking a tumble. It could be a more graceful way to start your day. But what if I told you there's a type of exercise that can make these everyday tasks easier, boost your strength, and keep you moving effortlessly through life? In this episode, we explore the world of functional fitness. It's a game-changer that will redefine how you think about staying fit and active, especially as you age. Functional fitness isn't just about traditional workouts that isolate specific muscles. Instead, it focuses on exercises that mimic everyday movements. Functional fitness helps improve one's ability to perform daily tasks efficiently. Whether lifting a heavy laundry basket or reaching for something on a high shelf, functional fitness can make these activities easier and safer. We'll explore why this type of training is crucial for active adults who want to stay strong and healthy for life. And let's talk emotions—struggling with everyday tasks can be frustrating, even disheartening. Ready to transform your routine and embrace a more active, vibrant life? This episode will discuss practical steps to incorporate functional exercises into your weekly routine. You'll learn how to start small, stay consistent, and focus on movements that make daily life easier and more enjoyable. Take advantage of this episode, where you'll discover the secrets of functional fitness and why changing your workout after 40 is a must. If you're ready to transform your routine and embrace a more active, vibrant life, I'd love to help you get started. Email me at heike@heikeyates.com with the subject "functional" to learn more and start your journey today. Take Action: You’ve just heard how others have transformed their lives with the Pursue Your Spark Blueprint—going from feeling drained and stuck to confident and in control of their health. If you’re ready to make that shift, check it out yourself! Here’s the link to learn more. Links mentioned: Pursue Your Spark Blueprint #90 The Best Exercises For Women Over 50 #217 Lessons from the Blue Zones…

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

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222. Stop Settling for 'Fine'—Fight Cancer Now/ft. Deb Krier 37:10

vor 20 weeks37:10

37:10

Cancer doesn't wait, nor should you. Whether you're facing cancer yourself or supporting someone who is, this episode with Deb Krier will give you the tools and mindset to take action today. Don’t settle—fight back now. October is Breast Cancer Awareness Month, and today's episode, 'Stop Settling for 'Fine'—Fight Cancer Now,' is a must-listen. Deb Krier is an entrepreneur, cancer advocate, and the visionary behind tryingnottodie.LIVE. Diagnosed with Stage 4 triple-positive breast cancer in 2015 and thyroid cancer in 2023, Deb has transformed her challenges into a mission to help others. Deb shares how to move beyond just being 'fine' with cancer. We discuss her deeply personal moments from her cancer journey that profoundly impacted her outlook on life and how having cancer has changed her self-perception and work. She offers advice on coping with fear and provides insights on how her business skills have helped her deal with cancer—lessons others can learn from. She also talks about the unique initiatives of tryingnottodie.LIVE, including special projects that make a significant difference in the lives of cancer patients. We discuss the importance of a support system, with practical advice for building a supportive network, and address the feeling of being overwhelmed and disconnected after a cancer diagnosis. Finally, we discuss the legacy she hopes to leave through her work and its potential impact on future generations of cancer patients and survivors. Send an email to heike@heikeyates.com with the subject line ‘Cancer’ and let us know how this episode resonated with you or share your story. If you are looking for a certified Pilates Breast Cancer Survivor Coach, please contact me at heike@heikeyates.com and let me know how I can help you. Take Action: You’ve just heard how others have transformed their lives with the Pursue Your Spark Blueprint—going from feeling drained and stuck to confident and in control of their health. If you’re ready to make that shift too, check it out for yourself! Here’s the link to learn more! How To Connect With Deb: Facebook LinkedIn Website Bear Hug Care Package Links Mentioned In The Show: Pursue Your Spark Blueprint Course…

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

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221. Transform Your Relationship with Alcohol Now 32:39

vor 22 weeks32:39

32:39

Are you curious about how to rethink your relationship with alcohol, especially as we head into fall and the holiday season? It’s that time of year when we reflect on our habits, and for many of us, that includes those casual evening drinks that might have crept into our routine over the summer. We'll In Episode #221 – Transform Your Relationship with Alcohol Now , I dive into how to create a healthy, mindful relationship with alcohol that works for you , without the pressure to go all-in or all-out. Whether you’ve tried Sober October or another month-long break from alcohol, you may have noticed how challenging it can be to go cold turkey—and how easy it is to feel deprived and binge afterward. But it doesn’t have to be all or nothing. Instead of white-knuckling through a month without alcohol, let’s explore how to make lasting changes that fit your lifestyle. The goal isn’t perfection; it’s about creating a healthy balance that works for you. Maybe it’s cutting back gradually or finding new ways to unwind without constantly reaching for a drink. In this episode, I discuss the deeper reasons we might rely on alcohol to cope with stress or connect with others and how to replace that habit with positive actions. I’ll share three effective strategies to help you reset your relationship with alcohol, feel empowered, and avoid the all-or-nothing mentality. You’ll discover how exercise, mindful eating, and simple mindset shifts can make a big difference. It’s time to feel good about your choices without the pressure to be perfect. Have any thoughts on this? Comment the word ‘SOBER’ and tell me how you approach your alcohol intake—I’d love to hear from you! Client Testimonial: 🥰 "At 57, I was tired of starting diets I couldn’t stick to, but the Pursue Your Spark Blueprint changed everything. It made Intermittent Fasting and Pilates simple to follow, and within weeks, I had more energy and was finally in control of my health. I feel like myself again—more energized and confident than ever”! - Susan Take Action: Ready to start your transformation? Click here to learn more about the Pursue Your Spark Blueprint! Links Mentioned In The Show: #130 Changing Your Alcohol Habits/ Ft. Molly Watts #198 How Quitting Alcohol for a Month Can Boost Your Health The Pursue Your Spark Blueprint…

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

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220. What Your Midlife Insomnia Is Trying to Tell You/ft. Martha Lewis 46:06

vor 24 weeks46:06

46:06

Struggling with insomnia in midlife? It might be trying to tell you something important. In “What Your Midlife Insomnia Is Trying to Tell You,” we explore how sleep patterns change as we age and the unexpected reasons behind restless nights. Our expert guest, Martha Lewis, founder of The Sleep Detective, shares how mastering your sleep routine can be life-changing. Her journey started with her son Parker's sleep troubles, leading her to help others find their way to restful nights. Tune in to learn how you can finally get the sleep you deserve. Martha is not just any expert; she's a certified sleep expert, functional health coach, and the visionary founder behind The Sleep Detective. With an approach beyond the surface level of sleep advice, Martha dives into the physiological and psychological factors contributing to insomnia, offering innovative and effective solutions. She talks about what to do when you can't fall asleep, natural remedies for insomnia, why you have trouble sleeping, and what causes chronic insomnia. But what do you do when you can't fall asleep? What are the natural remedies for insomnia? Why do you have trouble sleeping? And what causes chronic insomnia? Martha's advice regarding diet’s impact on sleep is clear and actionable. She discusses how maintaining stable blood sugar levels through the night can be a game-changer for those who wake up when the world is still asleep. Martha addresses the concept of 'positive intelligence' and shares how, surprisingly, mindfulness and meditation have been the keys to unlocking better sleep for many of her clients. Plus, she gives us her take on intermittent fasting's role in enhancing sleep quality, shedding light on how our eating patterns influence our nights. For anyone tossing and turning at 3 a.m., Martha provides straightforward strategies to help ease back into sleep. She challenges the notion of sleep debt and discusses the potential benefits of naps for women in midlife. Dive in with us as Martha Lewis, The Sleep Detective, uncovers the secrets to conquering those 3 am wake-ups and transforming our nights into a haven of restful sleep. We would love to hear about your troubles and successes in dealing with insomnia or any questions you might have. Send an email to heike@heikeyates.com with the word ‘Insomnia’ in the subject line to share your thoughts. Connect with Martha here: Website Instagram Facebook Links mentioned in the show: Fasted + Fit Over 50 Jump Start…

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

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219. Flip-Flops to Focus: Reclaim Your Fall Routine Today 37:15

vor 26 weeks37:15

37:15

Can you believe summer is over already? If you’re struggling to shift gears, I've got the perfect tip to help you find your footing this fall. From flip-flops to focus, it’s time to reclaim your fall routine! Trust me, you won’t want to miss this! After a busy summer, taking a moment to reclaim our personal space and time is essential. It helps us prioritize our mental well-being and boost productivity. Today, I’m sharing how to find clarity after summer with a powerful yet simple practice that can make all the difference in your routine. What’s this game-changing tip? It involves dedicating time just for you—no kids, work, or distractions. It’s like hitting the reset button for your mind, body, and soul. Unlike vacations that often come with their own set of responsibilities, this practice is all about focusing on yourself and what you need. Planning this special time is easy. Find a quiet space at home or a peaceful spot nearby. Set a schedule with activities that help you relax and recharge, like meditation, journaling, reading, or taking a nature walk. The goal is to do things that bring you peace and clarity, helping you get back into your fall routine. Incorporating this practice can bring many benefits. It clears mental clutter, improves self-awareness, and boosts productivity and creativity. It’s a way to disconnect from daily life and reconnect with yourself, making your routine smoother and more enjoyable. Start gradually, re-establish your workout schedule, and focus on balanced meals to ease back into your wellness routine. Remember, it’s okay to take it step by step as you reclaim your fall routine. So, what’s the #1 thing you must do after summer? Listen to the full episode to discover how this simple practice can help you reset and prepare for the rest of the year. You deserve this time for yourself; it can make a big difference in how you feel and manage your fall routine. Comment the word "flip-flops," and let me know how the episode resonated with you and what steps you took. You can also reach out to me directly at heike@heikeyates.com . Links mentioned in the show: #207 – 6 Ways To Redefine Courage In Midlife #211 Midlife Mindset Shifts To Strength and Flexibility Fasted + Fit Over 50 Jumpstart…

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

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218. Organize And Simplify Your Midlife/ft. Janet M. Tailor 40:57

vor 32 weeks40:57

40:57

Ready to declutter your midlife? Join us as we chat with Janet M. Taylor, the "Clutter Free Queen," who has been transforming lives since 1994. Discover practical strategies and emotional insights to simplify and organize your daily life. This episode, "Organize and Simplify Your Midlife," is packed with expert tips to bring harmony and peace to your home and mind Janet M. Taylor, who pioneered her path with Totally Organized, LLC in 1994, brings more than just her title, she brings a lifetime of transforming chaos into harmony. Her journey from the Rachael Ray Show to speaking engagements at IKEA and the Philadelphia Home Show has made her a beacon of inspiration for anyone looking to declutter and organize their life. In our conversation, Janet shares the essence of getting organized, highlighting the small, achievable steps that lead to big changes. She opens up about our emotional ties with our possessions and how understanding this can revolutionize our approach to organization. Balancing a career with family responsibilities can be a juggling act, but Janet provides practical strategies and rituals to make this balancing act graceful. She emphasizes the significance of a well-structured weekly blueprint and the stability of a daily routine, demonstrating how these tools are critical in maintaining an organized lifestyle. Janet also addresses the impact of or organizing affects our emotional state. She offers insightful ways to manage this often-overlooked aspect, helping us create spaces that look and feel good. Debunking common myths, Janet discusses the influence of minimalism on traditional organizing techniques. Her unique perspective bridges the gap between minimalism and practical organization. Additionally, Janet spotlights how technology can aid our organizational efforts, recommending specific apps and tools at the forefront of modern organizing solutions. Today’s conversation with Janet is about getting organized and transforming our approach to daily life, making it more manageable, serene, and enjoyable. It's a journey towards an organized lifestyle that promises peace of mind and a newfound sense of control. We’d love to hear from YOU! Tell us how this episode resonated with you and if you have any comments or questions. Contact me at heike@heikeyates.com with the subject line ‘CLUTTER’ and let us know. 🌟 Feeling stuck in your midlife wellness journey? Let's change that together! I'm inviting you to a no-obligation 20-minute Spark Breakthrough Call . It’s your chance to uncover what's holding you back and take the first step toward a transformative health, fitness, and nutrition journey. Spots are limited, so don’t wait to turn your aspirations into action. 🔥 Secure your Spark Breakthrough Call now, right HERE and let’s light up your path to wellness. How to connect with Janet: Website Facebook Instagram LinkedIn…

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

1
217. Lessons From The Blue Zones 37:40

vor 34 weeks37:40

37:40

Ever wonder what the secret to a long, healthy life is? In this episode, "Lessons from the Blue Zones," we're exploring the fascinating lifestyles of the world’s healthiest and longest-living people. These are places where folks live well into their 90s and beyond, staying vibrant and happy. One of the biggest takeaways is their primarily plant-based diet. They fill their plates with a variety of fruits, vegetables, whole grains, and legumes. They follow a principle that means eating until you’re 80% full, which helps with better digestion and prevents overeating. Physical activity is woven into their daily lives. Instead of hitting the gym for intense workouts, they stay active through simple, enjoyable activities like walking, gardening, and other forms of natural movement. This sustainable approach keeps them fit and healthy. Community plays a huge role, too. Strong social ties and a sense of belonging are crucial. A great example is having supportive social circles that encourage healthy habits and provide emotional support. Stress reduction is another key aspect. These people practice mindfulness, meditation, and deep breathing to manage stress and promote well-being. Finally, having a sense of purpose is vital for their longevity. A clear purpose motivates them and reduces stress, adding quality years to their lives. Throughout this episode, I’m sharing practical tips to help you make food and exercise changes that you can start implementing right away. These small, sustainable steps will help you take action toward a healthier, more fulfilling life. Let’s get started! Links mentioned: The Blue Zones: Lessons for Living Longer from the People Who've Lived the Longest Delicious Recipe Packs What’s The Difference Between Mindful vs Intuitive Eating? #090. The Best Exercises For Women Over 50 #205 - 6 Ways To Double Down On Your Midlife Wellness Action Steps I’d love to hear your feedback and stories about integrating these Blue Zone habits into your life. Please send me an email with the subject line “Blue Zone” to share your experiences or thoughts on this episode. Additionally, I’m offering a free 20-minute Spark Breakthrough call to help you create your own Blue Zone-inspired life. It’s a great opportunity to get personalized advice and support. Sign up today and start your journey to a healthier, more fulfilling life.…

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