Midlife Fitness & Mindset for Women Feeling Stuck | Pursue Your Spark

Heike Yates
  • 4.9 (96)
  • Self-Improvement
  • Biweekly

It's 3 a.m., and you're staring at the ceiling, wondering why everything feels a little off—even when nothing is obviously wrong. You keep telling yourself you're fine, but deep down, you know something has changed. Pursue Your Spark is a midlife fitness and mindset podcast for women feeling stuck in the in-between seasons of life—when the routines, expectations, and habits that once worked no longer fit the life you're living. Each week, we explore the patterns that quietly keep women stuck—from people-pleasing, perfectionism, and self-doubt to body changes, shifting priorities, and losing touch with themselves. But this isn't another podcast that tells you to try harder. It's a place where you'll feel understood, see midlife through a different lens, and learn the new rules for this season of life. Hosted by midlife fitness expert, author, and coach Heike Yates, each episode blends honest conversations, practical wisdom, and more than 40 years of coaching experience to help you rebuild self-trust, move through midlife with confidence, and fully live the next chapter of your life. Every episode leaves you with one new perspective, one practical step, and the encouragement to keep moving forward—even when life doesn't go according to plan. Whether you've lost touch with yourself, are struggling to stay consistent, or simply wondering what's next, you're in the right place. If you've been wondering whether your best years are behind you, they aren't. They simply require a different set of rules. 🎙️See a list of other "niche podcasts" that I produce https://heikeyates.com/category/podcast/ 📙 Order My New Book Pursue Your Spark https://heikeyates.com/l/pursueyoursparkbook/ 🤩 ⁠Visit My Website!⁠ https://heikeyates.com/ 🆓 Grab your free Midlife Reset Guide https://heikeyates.com/l/midlife-reset-guide/ 🤩 ⁠Join the Pursue Your Spark Blueprint Course ⭐️ https://heikeyates.com/l/spark-blueprint/ 💥 ⁠Follow me on Instagram⁠ https://www.instagram.com/heikeyates/

  1. 2d ago

    271. Why Good Weeks Don't Last (And Why That's Normal)

    Midlife fitness without restarting—you want to know what that feels like. Because you're tired of getting your hopes up, finding a rhythm, and wondering where it went. Last week, you made time for your walks. You finished feeling proud of yourself. "Maybe I can still do this." This week, you've been awake since 3 a.m. By the time work is done and dinner is sorted, sitting down feels like the only thing you can manage. Your workout can wait. Then you hear yourself say, "I was doing so well." You miss that feeling of being someone who follows through. And you're afraid this is becoming another attempt that didn't last. Sound familiar? In episode 271. "Why Good Weeks Don't Last (And Why That's Normal)," we're exploring a midlife mindset pattern that can turn one interrupted week into another round of starting over. Because that encouraging week meant something to you, you had more energy. You felt proud of yourself. Maybe you started believing you could trust yourself to follow through again. Then your schedule changed. You slept poorly. Someone needed your help. And instead of seeing a week that needed adjusting, you saw proof that you couldn't stick with anything. I want to help you look at that moment differently. Drawing on my work coaching midlife women, I'll walk you through what I look for when someone tells me, "Heike, I was doing so well, and then I blew it." In this episode, you'll discover: How an encouraging week becomes the standard you expect yourself to meet. Why all-or-nothing thinking can turn a missed workout into a reason to stop. One question to ask before deciding the whole week no longer counts. If you're tired of feeling like every interruption sends you back to the beginning, this episode is for you. Want help understanding your own stop-and-start cycle? Join me for a 30-minute Spark Breakthrough Call. We'll look at what's getting in the way and identify one clear, doable next step. Book Your Spark Breakthrough Call Here Mentioned Episodes Episode 267: Why Midlife Progress Doesn't Happen in a Straight Line

    271. Why Good Weeks Don't Last (And Why That's Normal)

  2. Oct 15

    270. Feeling Stuck in Midlife: What If You're Not the Problem? | Jennifer Ragazzo

    What if feeling stuck in midlife isn't a sign that you need to work harder, be more disciplined, or finally figure out what's wrong? What if the real question is something you haven't considered yet: When did taking care of yourself turn into trying to fix yourself? In episode 270. Feeling Stuck in Midlife: What If You're Not the Problem? I'm joined by Soul Aligned Wellness Coach and The Daily Surrender podcast host Jennifer Ragazzo for an honest conversation about what happens when the search for feeling better starts creating more pressure instead. Jennifer shares her own experience of searching for answers through functional medicine, naturopathy, supplements, exercise, and biohacking—only to find herself feeling worse despite doing so many of the things she thought she was supposed to do. We explore the midlife mindset behind always searching for the next solution, the desire to control what happens to our bodies, and how to address real health concerns without assuming something is wrong with you. We also talk about why pushing harder or demanding more discipline from yourself isn't always the answer, how Jennifer helps women recognize what may be underneath their resistance, and why rebuilding self-trust in midlife can change the way you approach your health, your choices, and yourself. If you've been doing all the things you think you should be doing and still wondering why you don't feel like yourself, this conversation may give you a very different way to look at what's happening. Because getting unstuck in midlife may not begin with finding one more thing to fix. It may begin with questioning why you decided you needed fixing in the first place. If today's conversation made you realize how much energy you've been spending trying to fix yourself, maybe it's time for a different approach. On a Spark Breakthrough Call, we'll look at what's not working and identify one clear step that makes sense for you right now. You'll find the link in the show notes. Maybe the answer isn't trying harder. Maybe it's knowing what to do next. Who to reach Jennifer: https://www.jenniferragazzo.com/ jen@keepingitrealwithjen.com Podcast: The Daily Surrender Mentioned in the show: Pursue Your Spark Blueprint Pursue Your Spark Book Spark Breakthough Call - free!

    270. Feeling Stuck in Midlife: What If You're Not the Problem? | Jennifer Ragazzo

  3. Oct 1

    269. Who Said Midlife Had To Look Like This?

    What if you're not stuck in midlife—you've just been following rules you never chose? Act your age. Slow down. Don't expect too much. Be grateful for what you have. Put everyone else first. No one officially hands us these rules. Yet somewhere along the way, they can become midlife expectations we accept without ever asking whether they're actually true. And that's when something important starts to happen: we stop making certain choices. We don't take the trip. We stay quiet instead of speaking up. We decide we're too old to try something new. We stop believing we can become stronger, healthier, or more confident. Not because someone told us no, but because we've quietly started telling ourselves, Maybe that's not for me anymore. In 269. Who Said Midlife Had to Look Like This?, I'm challenging some of those outdated stories about what midlife is supposed to look like—and asking you to notice which ones may be shaping your life without you even realizing it. I also share what happened when I decided to become a public speaker at 65. Despite decades of experience, a successful career, a podcast, and a published book, that old Am I good enough? story still showed up. Moving forward meant challenging that story instead of letting it make the decision for me. This isn't about reinventing yourself in midlife. It's about becoming more fully yourself and deciding which beliefs still belong in the life you're creating now. Instead of asking, What should a woman my age do? I want you to consider a different question: What feels true for me now? Because midlife isn't a deadline, a diagnosis, or a set of rules you have to follow. It's your next chapter—and you get to write it. And if you're listening to this and thinking, Heike, I know exactly where I'm stuck; I just don't know what to do next, email me at heike@heikeyates.com. Tell me what's going on. I read my emails, and I'd love to hear from you. You don't have to have it all figured out before you reach out. Links Mentioned: Episode 265 — "The Midlife Body Disconnect" — you connect it to the stories we tell ourselves about our bodies, versus this episode's stories about our lives. Episode 267 — "Why Midlife Progress Doesn't Happen in a Straight Line" — you reference it near the end when you explain that challenging even one old belief is already progress. Grab my Pursue Your Spark Book here.

    269. Who Said Midlife Had To Look Like This?

  4. Sep 17

    Pursue Your Spark - Podcast Trailer

    For more than 40 years, Heike Yates has worked with women who know what to do but still find themselves stopping, starting, and wondering why it feels so much harder now. On Pursue Your Spark, Heike gets into what really changes in midlife—and how to get stronger, stay consistent, and move forward without trying to reinvent yourself.

  5. Sep 17

    268. How Small Acts of Courage Build Midlife Confidence / Katherine Leamy

    You've spent years taking care of everyone else. But somewhere along the way, you may have stopped asking, "What about me?" In Episode 268, How Small Acts of Courage Build Midlife Confidence, we explore why midlife confidence doesn't always come first. Sometimes, you have to take the small brave step before you feel ready. I talk with Katherine Leamy, The 5 Kilo Traveler, about how small acts of courage can help you trust yourself again and get unstuck in midlife. Katherine shares how a planned girls' trip turned into her first solo adventure—and why saying yes to herself changed far more than the way she traveled. We talk about the fear that can keep women stuck, the voices that tell us we can't, and why you don't have to feel confident before you take the first step. You'll discover how small brave choices can help you: Build midlife confidence through action Move through fear and self-doubt Trust yourself to make your own decisions Stop waiting until you feel "ready" Get unstuck without making one huge life change Because courage doesn't always look like getting on a plane by yourself. Sometimes it's simply deciding that what you want matters, too.   What's something you've been wanting to do, but keep holding yourself back from? Email me at heike@heikeyates.com and tell me. I read every email personally, and I'll write you back. Maybe that email will be your first deposit into your own Bank Account of Courage.   Connect with Katherine: www.the5kilotraveller.com katherine@the5kilotraveller.com Mentioned in the episode: Take a look at my book,  Pursue Your Spark

    268. How Small Acts of Courage Build Midlife Confidence / Katherine Leamy

  6. Sep 3

    267. Why Midlife Progress Doesn't Happen in a Straight Line

    Some weeks, you feel strong, motivated, and like you're finally making progress. Then, seemingly overnight, it feels like you've taken ten steps backward. Nothing dramatic happened. You didn't quit. You didn't stop caring. So why does it suddenly feel like you're working twice as hard for half the results? In Episode 267, Why Midlife Progress Doesn't Happen in a Straight Line, I want to offer you a different way of looking at what's really happening. Because if you've been questioning yourself, you're not alone. So many women who feel stuck believe they've lost their discipline when, in reality, they're measuring progress against expectations that no longer fit this season of life. In this episode, I explore why your midlife mindset plays such an important role in how you see your progress. I explain why consistency isn't about being perfect—it's about returning. Returning to the habits that support your health. Returning to movement that fits your life today. And returning to yourself with more compassion than criticism. You'll discover why maintenance is still progress, why adapting your routine isn't giving up, and how small, consistent choices build lasting midlife confidence. Whether you're navigating changes in your midlife fitness journey or simply looking for a healthier way of getting unstuck in midlife, this episode will help you stop measuring success by perfection and start measuring it by persistence. Your progress isn't meant to look the same every week—or every season. Sometimes growth means moving forward. Sometimes it means maintaining what you've built. Both matter. If this episode resonates with you, share it with another woman who needs the reminder that progress isn't about starting over—it's about continuing, one small step at a time. Helpful Links Episode 265 – The Midlife Body Disconnect No One Talks About Episode 261 – Stop Starting Over While You Keep Resetting and You Still Feel Stuck Pursue Your Spark Blueprint Pursue Your Spark Book

    267. Why Midlife Progress Doesn't Happen in a Straight Line

  7. Jul 23

    266. You Took Care of Everyone Else… But Lost Yourself | Denise Drinkwalter

    Losing yourself in midlife can happen so gradually that you don't even notice it. One day, you realize you've spent years taking care of everyone else, but you've lost touch with yourself. In Episode 266, You Took Care of Everyone Else… But Lost Yourself, Denise Drinkwalter joins me for an honest conversation about why so many women reach this point and how they can begin finding themselves again. We talk about how women often build their identity around being needed. Between raising families, building careers, supporting partners, and caring for others, it's easy to believe your worth comes from what you do rather than who you are. Over time, those patterns can leave you feeling disconnected, even when life looks successful from the outside. Denise shares why awareness is the first step toward change. Instead of looking for more things to do or for answers outside yourself, she encourages us to slow down and ask a simple yet powerful question: "When was the last time I truly felt like myself?" We also discuss why our bodies often signal when something is out of balance, why many women avoid slowing down, and how reconnecting with yourself doesn't require dramatic changes. It begins with paying attention to what brings you joy, noticing what gives you energy, and remembering who you were before life became filled with responsibilities. Losing yourself in midlife doesn't mean you've lost yourself forever. It simply means it's time to become curious again. This conversation is an invitation to stop measuring your worth by how much you do for everyone else and begin making space for the person you've always been. If you've been feeling disconnected or wondering what's next, I hope this episode reminds you that finding yourself again starts with one honest question and one small step at a time. Connect with Denise Facebook Business https://www.facebook.com/DeniseDrinkwalterCoaching Instagram https://www.instagram.com/denisedrinkwalter/ LinkedIn https://www.linkedin.com/in/denisedrinkwalter/ YouTube channel. https://youtube.com/@denisedrinkwalter?si=G2u6aNIbxUt5SkDe Tiktok: https://www.tiktok.com/@denisedrinkwalter Work with Heike: 🤩 ⁠Visit My Website!⁠ https://heikeyates.com/ 📙Order My Book Pursue Your Spark https://heikeyates.com/l/pursueyoursparkbook/ 🆓 Grab your free Midlife Reset https://heikeyates.com/l/midlife-reset/ 🤩 Join the Pursue Your Spark Blueprint Course https://heikeyates.com/l/spark-blueprint/

    266. You Took Care of Everyone Else… But Lost Yourself | Denise Drinkwalter

  8. Jul 9

    265. The Midlife Body Disconnect No One Talks About

    What if the problem isn't your body? What if the real reason you feel frustrated with your changing body has nothing to do with motivation, discipline, or getting older? In Episode 265, The Midlife Body Disconnect No One Talks About, I explore why so many women lose touch with their bodies during midlife—and why reconnecting with the body you have today may be the missing piece to rebuilding midlife confidence. In this episode, I explain why so many women lose confidence when their bodies begin to change. Hormonal shifts, increased stress, changing priorities, and slower recovery all influence how we move and feel. Moreover, I discuss how constantly trying to recreate the past or comparing ourselves to unrealistic expectations only deepens frustration. Rather than fighting against our bodies, I encourage embracing this season with curiosity, compassion, and realistic expectations. Additionally, I talk about the "fix-it" mindset that keeps many women searching for the next perfect workout, diet, or wellness trend. Lasting confidence doesn't come from another plan—it comes from learning to listen to your body, honoring what it needs today, and letting go of the belief that you have to become the woman you were twenty years ago. Most importantly, I invite you to pause before your next workout and ask yourself a simple question: What does my body need today? Small promises kept consistently build trust, confidence, and strength far more effectively than chasing perfection. This season of life isn't about going backward. It's about moving forward with purpose, resilience, and self-compassion. If you're ready to reconnect with your body and approach this stage of life with renewed confidence, this episode will encourage you to take that first step. Remember, your spark isn't behind you—it's waiting for you to pursue it. Take one small action today and keep pursuing your spark. Links mentioned in the episode: 259. Why Your Routines Stop Working in Midlife (It's Not Discipline) 261. Stop Starting Over: Why You Keep Resetting (and Still Feel Stuck) Pursue Your Spark Book Pursue Your Spark Blueprint Course

    265. The Midlife Body Disconnect No One Talks About
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4.9
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About

It's 3 a.m., and you're staring at the ceiling, wondering why everything feels a little off—even when nothing is obviously wrong. You keep telling yourself you're fine, but deep down, you know something has changed. Pursue Your Spark is a midlife fitness and mindset podcast for women feeling stuck in the in-between seasons of life—when the routines, expectations, and habits that once worked no longer fit the life you're living. Each week, we explore the patterns that quietly keep women stuck—from people-pleasing, perfectionism, and self-doubt to body changes, shifting priorities, and losing touch with themselves. But this isn't another podcast that tells you to try harder. It's a place where you'll feel understood, see midlife through a different lens, and learn the new rules for this season of life. Hosted by midlife fitness expert, author, and coach Heike Yates, each episode blends honest conversations, practical wisdom, and more than 40 years of coaching experience to help you rebuild self-trust, move through midlife with confidence, and fully live the next chapter of your life. Every episode leaves you with one new perspective, one practical step, and the encouragement to keep moving forward—even when life doesn't go according to plan. Whether you've lost touch with yourself, are struggling to stay consistent, or simply wondering what's next, you're in the right place. If you've been wondering whether your best years are behind you, they aren't. They simply require a different set of rules. 🎙️See a list of other "niche podcasts" that I produce https://heikeyates.com/category/podcast/ 📙 Order My New Book Pursue Your Spark https://heikeyates.com/l/pursueyoursparkbook/ 🤩 ⁠Visit My Website!⁠ https://heikeyates.com/ 🆓 Grab your free Midlife Reset Guide https://heikeyates.com/l/midlife-reset-guide/ 🤩 ⁠Join the Pursue Your Spark Blueprint Course ⭐️ https://heikeyates.com/l/spark-blueprint/ 💥 ⁠Follow me on Instagram⁠ https://www.instagram.com/heikeyates/

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