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

Want to stay strong, energized, and unstoppable in your 50s and beyond? You’ve tried every fitness trend, read all the nutrition blogs, and still end the day feeling drained and stuck. The Pursue Your Spark Podcast is for midlife women who are done with quick fixes and ready for lasting change. Hosted by Midlife Fitness Expert and mindset coach Heike Yates, each episode helps you cut through the noise and take back control of your health. You’ll learn innovative, sustainable strategies that support long-term energy, strength, and vitality—without extremes or pressure to “fix” yourself. Expect practical tools for strength training, Pilates-based movement, nutrition that supports your lifestyle, and mindset shifts that keep you going. Whether you’re in a new life chapter or want to feel like yourself again, this podcast meets you where you are and helps you spark what’s next. Unlike other wellness shows that stay surface-level, we go deeper. You’ll walk away with tools to stay consistent, reduce stress, and feel strong in your body and clear in your mind. Press play, subscribe, and say, “Yes, I can.” Strong - Confident - Fully You - That's how we do midlife! 🎙️See a list of other "niche podcasts" that I produce https://heikeyates.com/category/podcast/ 📙 My New Book Pre-Order https://heikeyates.com/l/book-pre-order/ 🤩 ⁠Visit My Website!⁠ https://heikeyates.com/ 🆓 Grab your free Midlife Reset Guide https://heikeyates.com/l/midlife-reset-guide/ ⭐️ ⁠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

242. Holistic Psychology for Stress Relief: Bridging Eastern and Western Healing/ Tatiana Miller 07/24/2025

242. Holistic Psychology for Stress Relief: Bridging Eastern and Western Healing/ Tatiana Miller Ever been told “it’s all in your head” when you know your body is asking for help? That disconnect is more than frustrating—it’s often the very thing that deepens our stress, amplifies burnout, and keeps us stuck. In Episode 242: Holistic Psychology for Stress Relief: Bridging Eastern and Western Healing, I sit down with holistic psychologist Tatiana Miller to explore what happens when we stop chasing symptoms and start listening to our whole selves. Tatiana’s story is powerful—from years of being dismissed by Western doctors to discovering healing through yoga, breathwork, and the philosophies of Eastern medicine. Her journey shows what’s possible when we combine modern psychology with mindful movement and emotional intelligence. In this conversation, we talk about why traditional therapy often misses the mark, especially for women navigating midlife burnout. Tatiana explains how holistic psychology utilizes the four pillars of emotional intelligence—self-awareness, reflection, regulation, and social connection—to foster genuine, lasting change. We also dive into how practices like Yoga, Pilates, and breathwork do more than move your body—they help downregulate the nervous system, signal safety, and rebuild your energy from the inside out. This episode is especially for you if you’re feeling overwhelmed, unseen, or just plain tired of managing stress the old way. It’s not about pushing through. It’s about aligning with your truth, your rhythm, and your spark. ✨ This is one of many ways to pursue your spark. Start here—and explore the full collection to reconnect with your strength, joy, and resilience. How to connect with Tatiana: 🎉 Ready to feel strong, clear, and confident in midlife? Grab your copy of Pursue Your Spark and unlock exclusive bonuses designed to help you put the book into action. Get it all here 👉 📙 📙 📙 📙 /episode/index/show/heikeyates/id/37448590

241. The Confidence Gap No One Talks About 07/10/2025

240. From Trauma To Times Square/ Amy Thurman 06/26/2025

239. Why Overthinking Keeps You Stuck in Midlife 06/12/2025

238. Navigating the Empty Nest Transition / Anthony Damaschino 05/29/2025

237. What’s Secretly Draining Your Energy in Midlife 05/15/2025

237. What’s Secretly Draining Your Energy in Midlife You’re doing all the “right” things—getting enough sleep, eating healthy, even squeezing in workouts—but you still feel tired all the time. Sound familiar? In Episode 237: What’s Secretly Draining Your Energy in Midlife, we’re uncovering what’s really behind that constant fatigue—and why more effort isn’t the answer. Midlife women are often told to try harder. Sleep more. Eat cleaner. Push through. But here’s the truth: your exhaustion might not be about what you’re doing—it’s about what’s quietly draining you. These are energy leaks—the hidden mental, emotional, and physical drains that slowly wear you down no matter how much you try to recharge. Think of your energy like a bucket. You keep pouring in rest, food, and self-care, but if there are holes in the bottom, it’ll never stay full. This episode breaks down the three biggest energy leaks most midlife women deal with: saying yes to everything but yourself, mental overload and decision fatigue, and the “someday” mindset that delays your needs. You’ll learn why doing more isn’t helping and what to do instead. We’ll shift your focus from trying to boost energy to protecting it and redirecting it toward what fuels you. This episode isn’t about hustle—it’s about reclaiming your spark. You’ll walk away with a fresh perspective and practical ways to stop the leaks, protect your energy, and start feeling like yourself again. Because you don’t need more motivation, you need a new strategy. Ready to get your energy back, without doing more? Then press play. Your midlife doesn’t have to feel like a never-ending to-do list. It’s time to make space for you. ✨ Ready to Reclaim Your Energy for Good? If this episode hits home, you’re not alone and don’t have to figure it out yourself. ➡️ Join the pre-launch list for my upcoming book, Pursue Your Spark—your guide to escaping midlife traps, reclaiming confidence, and living fully. You’ll get first access, behind-the-scenes insights, and early bird bonuses you won’t want to miss. ➡️ Want a proven step-by-step path to feel stronger, more energized, and in control again? Check out the Pursue Your Spark Blueprint, my signature program designed for midlife women who are ready to stop spinning their wheels and finally create habits that stick. Because it’s not about doing more, it’s about doing what matters. /episode/index/show/heikeyates/id/36498265

236. Balancing Motherhood and Entrepreneurship with Confidence / Marta Spirk 05/01/2025

235. Struggling with fitness after 50, find your WHY first 04/17/2025

234. Caregiving, Parkinson’s, and a Son’s Mission / Dr. George Ackerman 04/03/2025

234. Caregiving, Parkinson’s, and a Son’s Mission / Dr. George Ackerman What if your biggest heartbreak became your most extraordinary mission? After losing his mother to Parkinson’s, Dr. George Ackerman turned grief into purpose—creating a movement that’s shaking up awareness around this devastating disease. In this powerful episode, George shares what Parkinson’s looks like, what most caregivers never talk about, and why his mission, Together for Sharon, inspires a global fight for change. You’ll hear his full story in Episode 234: Caregiving, Parkinson’s, and a Son’s Mission. George opens up about the early signs of Parkinson’s disease are stiffness, internal tremors, changes in movement—and how his mom lived with symptoms for years before being diagnosed. He also dives into the emotional toll caregiving takes, especially when you’re doing it all out of love and without a roadmap. His honesty about guilt, exhaustion, and the need to “just be there” is something every caregiver will relate to. As a law enforcement professional and educator, George is using his unique background to advocate for better training and awareness across the board—including in police departments, where understanding Parkinson’s symptoms could literally save lives. He also shares the incredible reach of Together for Sharon, from his interviews with top neurologists to featuring stories from everyday families worldwide. He believes no one should feel alone, whether they're navigating symptoms, supporting a loved one, or simply trying to understand what Parkinson’s really means. This episode is packed with heart, hope, and powerful takeaways. If you're a caregiver, have Parkinson’s in your family, or just want to be more informed, George’s story will motivate you to take action—because awareness can lead to change. How to support Parkinson's and connect with George: Website Email LinkedIn TikTok Facebook Twitter/X Instagram Podcast /episode/index/show/heikeyates/id/35891170

233. Overcoming Fear of Failure in Midlife 03/20/2025

233. Overcoming Fear of Failure in Midlife You know that feeling—you want to start fresh with your health, maybe try a new workout or finally commit to better nutrition, but something stops you. That nagging thought: What if I fail? We're tackling exactly that in Episode 233: Overcoming Fear of Failure in Midlife. Fear of failure feels bigger after 50 because you’ve tried before, and maybe it didn’t stick. Maybe past diets left you feeling like a failure, or life got in the way of your best intentions. But what if failure wasn’t proof you can’t do this—what if it was just part of learning? Midlife brings enough change as it is. Your energy fluctuates, your body feels different, and let’s be real—your schedule is packed. The idea of starting over again can feel exhausting. But the truth? You don’t need a total life overhaul. Breaking past fitness failures after 50 and figuring out how to make fitness and nutrition work after 50 starts with small, sustainable steps. So many midlife women tell me they feel stuck because they’ve “failed” before. But failure isn’t final—it’s feedback. I’ve been there, too. When I created Pilates with Resist-A-Ball, I had moments of doubt that almost stopped me from moving forward. In this episode, I’m sharing that story and showing you exactly how to overcome fear of failure in midlife with my SPARK framework—a simple way to shift your mindset, take action, and build momentum without feeling overwhelmed. You don’t have to get it perfect, and you don’t have to do it all at once. Small wins build confidence and energy, like starting with two short workouts a week or focusing on non-scale victories. You are not too old, and it is not too late. The only way to fail is to stop trying. Fear is normal, but it doesn’t have to keep you stuck. Mentions: Book a 15-minute Spark Breakthrough Call with me, and together we’ll uncover what’s keeping you stuck in your fitness and wellness journey. This quick assessment will help you create clarity, cut through the noise, and finally start making progress in a way that works for YOU in midlife. /episode/index/show/heikeyates/id/35703155

232. How To Own Your Power and Pleasure In Midlife / Sue Camaione 03/06/2025

231. Finding Strength and Resilience During Uncontrollable Events 02/20/2025

230. Why Self-Care Feels So Damn Hard For Midlife Women / Lesley Logan 02/06/2025

229. Why Losing Motivation Is Not Your Fault 01/23/2025

228. Building a Business That Aligns with Your Purpose / Shannon Russell 01/09/2025

227. Break Through Overwhelm To Find Your Focus and Energy 12/26/2024

226. Shifting from Wanting Change to Making It Happen/ft. Allan Misner 12/12/2024

225. Building Strength Without Self-Judgement in Midlife 11/28/2024

225. Building Strength Without Self-Judgement in Midlife 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. to see if you’re a good fit for the program. Links mentioned: /episode/index/show/heikeyates/id/33982577

224. Build Your Caregiving Dream Team/ft. Lynn Smargis 11/14/2024

224. Build Your Caregiving Dream Team/ft. Lynn Smargis 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 . It’s my 8-week program designed to help you feel stronger and more energized and finally make yourself a priority. o see if you're a good fit for the program. I’d love to have you join us! Connect with Lynn here: /episode/index/show/heikeyates/id/33848482

223. Why You Need To Change Your Workout After 40 10/31/2024

223. Why You Need To Change Your Workout After 40 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 [email protected] 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! Links mentioned: /episode/index/show/heikeyates/id/33587862

222. Stop Settling for 'Fine'—Fight Cancer Now/ft. Deb Krier 10/16/2024

222. Stop Settling for 'Fine'—Fight Cancer Now/ft. Deb Krier 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 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 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! How To Connect With Deb: Links Mentioned In The Show: /episode/index/show/heikeyates/id/33185972

221. Transform Your Relationship with Alcohol Now 10/03/2024

221. Transform Your Relationship with Alcohol Now 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 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? to learn more about the Pursue Your Spark Blueprint! Links Mentioned In The Show: /episode/index/show/heikeyates/id/33171477

220. What Your Midlife Insomnia Is Trying to Tell You/ft. Martha Lewis 09/19/2024

220. What Your Midlife Insomnia Is Trying to Tell You/ft. Martha Lewis 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 with the word ‘Insomnia’ in the subject line to share your thoughts. Connect with Martha here: Links mentioned in the show: /episode/index/show/heikeyates/id/33047802

219. Flip-Flops to Focus: Reclaim Your Fall Routine Today 09/05/2024

219. Flip-Flops to Focus: Reclaim Your Fall Routine Today 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 . Links mentioned in the show: /episode/index/show/heikeyates/id/32796492

218. Organize And Simplify Your Midlife/ft. Janet M. Tailor 07/25/2024

218. Organize And Simplify Your Midlife/ft. Janet M. Tailor 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 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 . 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, and let’s light up your path to wellness. How to connect with Janet: /episode/index/show/heikeyates/id/32243082

217. Lessons From The Blue Zones 07/11/2024

217. Lessons From The Blue Zones 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 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. /episode/index/show/heikeyates/id/32087007

216. How Black Women Advocate for Better Healthcare 06/27/2024

216. How Black Women Advocate for Better Healthcare 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 [email protected] with "Advocacy" in the subject line. Together, we're not just listeners; we're change-makers. Connect with the Body Wealth Sisters /episode/index/show/heikeyates/id/31843457

215. 5 Transformative Habits for Midlife Mastery 06/13/2024

215. 5 Transformative Habits for Midlife Mastery 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 [email protected] 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. Links mentioned in the show: /episode/index/show/heikeyates/id/31620677

214. Radiant Skin Secrets After 40 Revealed/ft. Dr. Jen Haley 05/30/2024

214. Radiant Skin Secrets After 40 Revealed/ft. Dr. Jen Haley 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: /episode/index/show/heikeyates/id/31457342

213. Redefining Bone Health In Midlife 05/16/2024

213. Redefining Bone Health In Midlife 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 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: (from our limited Pilates podcast series) /episode/index/show/heikeyates/id/31222352

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

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