100 episodes

How do I stay fit and healthy in midlife? Stop feeling tired all the time? What can help me stay motivated? These are some of the big questions that fitness and wellness expert, Heike Yates, dives into on her Pursue Your Spark Podcast. In addition to her actionable step-by-step approach, she interviews some of the most inspiring women that dared to live the life they dreamed of and how they handled their roadblocks. Heike’s specialty is to help you create real-life solutions and get real results. Thinking about how to eat healthily? Need help with motivation? Wondering what exercises are right for you? Discover how thousands of women in midlife turned to Heike Yates to create lasting fitness changes, and make sense of the fitness confusion, implement lifestyle strategies that get real results that last.

Pursue Your Spark Heike Yates

    • Fitness
    • 5.0 • 19 Ratings

How do I stay fit and healthy in midlife? Stop feeling tired all the time? What can help me stay motivated? These are some of the big questions that fitness and wellness expert, Heike Yates, dives into on her Pursue Your Spark Podcast. In addition to her actionable step-by-step approach, she interviews some of the most inspiring women that dared to live the life they dreamed of and how they handled their roadblocks. Heike’s specialty is to help you create real-life solutions and get real results. Thinking about how to eat healthily? Need help with motivation? Wondering what exercises are right for you? Discover how thousands of women in midlife turned to Heike Yates to create lasting fitness changes, and make sense of the fitness confusion, implement lifestyle strategies that get real results that last.

    #099. Balancing Exercise, Nutrition, and Mindset/ My Guest Appearance On The Toxin Terminator

    #099. Balancing Exercise, Nutrition, and Mindset/ My Guest Appearance On The Toxin Terminator

    Developing my mindset has been a lifelong adventure for me. My journey from being a new mom looking to lose some baby weight to fitness and nutrition coach has been a long and winding path. I’ve had to go in reverse to be able to move forward, at some points. However, balancing exercise, nutrition, and mindset has enabled me to create a healthy, vibrant, and positive life that I love. 
    At every stage of my journey, the one thing that remained consistent for me was my mindset. I’ve always believed that my body will do what my mind sets out to. That is to say, if you believe that you can do something, then you will find a way to do it. Even if it needs to happen in baby steps. That’s true for other goals as well as fitness goals. 
    Your age is not a barrier to the things you can achieve. Your dreams do not have a time limit on them. Look at my story:
    In my 20s, I had kids In my 30s, I became a bodybuilder In my 40s, I became an ultrarunner - running 50-mile marathons In my 50s, I became an Ironman triathlete - each triathlon involves swimming 2.4miles, cycling 112mile, and running 26.2miles!  I like challenging myself. Do you? Have you set yourself goals? Are you experiencing your midlife to its fullest potential? 
    It’s time to stop putting ourselves and each other down. You need to own your actions, step up to the plate, and create your ideal lifestyle. By balancing exercise, nutrition, and mindset, you create the perfect environment within your body for health and positivity to thrive. 
    So, I challenge you. You’ve learned from the past already and now it’s time to put those lessons to the test as you use them to create your best life. The deciding factor will always be your mindset.  So listen to today’s episode, find out all the amazing things that I’ve achieved so far, and check out whether my values resonate with you. If they do, use them to create balance in your own life. 
    Links mentioned in the show: Pursue Your Spark on Instagram 5 for 50 Spark Kickstarter Guide 4 Week Lean Out Program LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
    While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
    For more episodes click here
    If you’re ready to smash through your goals and develop a healthy mindset that helps you do that, then check out my 4 Week Lean Out Program!  
     

    • 46 min
    #098. Everything Is Negotiable/ Interview with Dr. Marsha Lichtenstein

    #098. Everything Is Negotiable/ Interview with Dr. Marsha Lichtenstein

    From a young age, it is instilled in children that normal acceptable behavior is for boys to be rambunctious and challenging, and girls should be obedient and nice. It’s a gender stereotype that has, thankfully, been challenged more openly in recent years. But, how much damage has it done so far? Not just in individuals but in our society as a whole? 
    Dr. Marsha Lichtenstein joins me on the show today to share how her experience as a young girl shaped her as an adult. It’s an emotional proclamation as she really dives deep into how the expectations forced on her because of her gender remained with her through her life. 
    As a child who was expected to be “nice”, to follow orders, not to question authority, and to carry on the traditional and stereotyped role of carer and housekeeper, Marsha struggled to shake off the people-pleasing habits she developed in a bid to quash her inquisitive and rebellious inner child.
    Right now, despite massive social movements for gender equality, women still face an upward struggle in their attempts to achieve their desires and have their voices heard. Women are paid less than men for the same job, and they are less likely to speak up and demand more. 
    So how exactly do we reprogram our individual brains to feel safe in speaking out, standing up for ourselves, and making our voices heard? Listen in to today’s show with Dr. Marsha Lichtenstein, women’s empowerment and communications coach, to find out how to speak with authority and grace. 
    How you can contact Marsha:  Website Facebook Links mentioned in the show: Perfect Pitch - How To Speak Up For Yourself In Everyday Relationships LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
    While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
    Have some goals that you want to achieve? Then check out my 5 for 50 Lifestyle Strategies Guide to help you create a healthy sustainable lifestyle that you can step into and own your power. Be the authority in your own life. 
    For more episodes click here 
     

    • 47 min
    #097. How To Build A Strong Core And Healthy Pelvic Floor

    #097. How To Build A Strong Core And Healthy Pelvic Floor

    As a young girl, you have generally spent your life being prepared for what will come in your later years. Your older siblings, cousins, or friends prepare you for your first boy/girlfriend. Your parents model a healthy marriage. Your mom shares her birth stories as she hopes for grandchildren. Your grandma arms you with her best-kept secrets for healthy families and homes. But nobody tells you that as a young woman you should be starting to build a strong pelvic floor. And why would they? 
    Picture this...You are standing around chatting with your girlfriends, probably in a public place. Karen says something funny and you all let out a roar of laughter. Only, that wasn’t the only thing that escaped you. Clutching your belly, and hiding your shock behind a worried grin, you realize….that you just peed yourself. 
    How could this happen? What’s wrong with you?
    Well, you might be surprised to know that urinary incontinence is a relatively common problem amongst women. In fact, 36% of women over 45 suffer from it. Despite this, it’s an unwanted and often embarrassing situation to find yourself in. 
    But fear not. That’s not the end of the story. 
    There are plenty of options available, natural, free, easy to implement options that will help you stop those surprise leaks. You can build a strong pelvic floor and say goodbye to those frequent bathroom trips or impromptu urine release. 
    It’s time to get educated on the ugly and embarrassing truths of our bodies. To know that you are not alone in your ailments and that you can share your knowledge so that the women who come after you know their bodies are wonderful and normal. It’s never too late, or too early, to build a strong core and a healthy pelvic floor.
    Listen in to today’s episode to find out how to diagnose pelvic floor dysfunction, and what to do to stop/reverse it.
    Links mentioned in the show:
    Interview with Lisa King (episode 80 - How To Ditch Bladder Pain Naturally).  4 Week Lean Out  LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
    While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
    Have you signed up for my 4 Week Lean Out Program yet? It’s my signature program for women over 50 who are ready to shape up, lean out, and take back control of their health and fitness. If you’re sick of unexpected leaks or you want to tone that pelvic floor before it becomes a problem, then this program will get you on the right path! Find out all the details here….
    For more episodes click here 

    • 32 min
    #096. How To Build Resilience/ Multi-Guest Interview

    #096. How To Build Resilience/ Multi-Guest Interview

    It’s undeniable that COVID-19 has impacted us all. What differs between us is whether those effects have been mostly positive or mostly negative. In either case, finding the strength, hope, and resources to rise up and prosper during these tumultuous times has left many of us wondering exactly how to build resilience. 
    In today’s episode, I am joined by 12 special guests. Each of them are business owners and entrepreneurs, and each of them has been impacted by COVID-19. 
    As a community of women working hard to empower other women to succeed and build their best life, they have each shared how their business or life has been impacted, and what actions they have taken to ensure the survival of their business. In addition to this, you’ll also find some juicy hints on what you can do to build your resilience during tough times. 
    Plus, as a super special guest, my client of 8 years, Ann, also joins us to share her experience as an elderly, disabled woman living through COVID-19. Ann talks about how she has stayed on top by adapting to the current climate and re-building new strategies for physical and mental wellness. 
    If there’s one thing that we have learned from this global pandemic, and hopefully from this episode, it’s that we are all in this together. Together in life, together in community, together in succeeding. Join me and my special guests today to come together in nurturing hope, building resilience, and creating strong, healthy women in life and in business. 
    Guests on the show today:  Liz Strom - Life/career coach, speaker, founder of Creative Calm Solutions  Cassie Christopher - Registered dietician/health coach Phyllis Mantelli - Speaker, Author Sydney Larson - Founder of Lily Bird products for female bladder control Natsuyo Lipschutz - Cross-cultural communications specialist Helene Dumais - Endurance athlete, speaker, coach DeAnne Guaya - Holistic fitness coach Lorraine C Ladish - Author, speaker, fitness expert, yoga teacher Sue B. Zimmerman - Instagram strategist Joan Bragar - Author, dating coach Lisa Pezik - Content Marketing Expert, Author, speaker Cherrie Morris - Divorce Coach Ann Tickner - Long term client of Heike’s, retired teacher, resilient woman! 
    Links mentioned in the show:
    HEY Life Training Pursue Your Spark on Instagram 4 Week Lean Out  LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
    While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
    Why not grab my 5 for 50 Lifestyle Strategies Guide for more hints, tips, and info on how to create a healthy, happy life! 
    For more episodes click here 
     

    • 1 hr 16 min
    #095. Being Visible In Retirement/Interview with Sharon Rolph

    #095. Being Visible In Retirement/Interview with Sharon Rolph

    Have you given any thought to your retirement yet?
    Perhaps, like me, you’ve been getting your finances in order: crossing T’s and dotting I’s as you figure out when it is feasible for you to retire and still financially be able to afford the lifestyle you are used to.
    There is, however, more to consider than we might imagine. Our current lifestyle has been created over decades, fine-tuning the company we keep, the way we spend our time, and how we keep both our body and mind active and healthy. 
    With your work/life balance being the leading force in how the rest of your life is shaped around it, the possibility of retiring that role leaves quite a void in your life. 
    So who is best to fill the now-empty role that your job/business/work once provided? 
    My guest today, Sharon Rolph, is a retirement coach who is here to tell you that YOU are now the director of your own life. Moving into the next phase of your life brings a whole new set of questions, problems, and considerations to the table. 
    Sharon believes that retirement is the perfect opportunity to rediscover your passions and design your life with intention so that you continue to meet your emotional, mental, social, and spiritual needs during your later years. 
    Join us to hear her thoughts on how our culture prioritizes financial preparation but fails to train us for the more important and impactful aspects of maintaining a healthy and happy retirement. 
    How can you contact Sharon?  Podcasts Website Facebook Links mentioned in the show: 5 FOR 50 Lifestyle Guide Etsy shop - Quiltedpetunia Meet Up Pursue Your Spark on Instagram LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
    While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
    Why not grab my 5 for 50 Lifestyle Strategies Guide for more hints, tips, and info on how to create a healthy, happy life that will serve you now and in retirement! 
    For more episodes click here

    • 40 min
    #094. Pilates Over 50 - Is It Too Late To Start?

    #094. Pilates Over 50 - Is It Too Late To Start?

    Now that you’re over 50, you might be wondering what the best form of exercise is. I’m sure that your search has brought up lots of ideas and lots of new terminologies you’ve never heard of. Or perhaps you are already well established in your fitness journey and are looking for something new to add to your repertoire? Either way, Pilates may be the answer you’re looking for, and even at over 50, it’s never too late to start.  Read on or listen to today’s episode to find out exactly why I believe that to be true.
    As our bodies age, they become less able to cope with the impact, and as much as we hate to admit it, even the most active amongst us can suffer from health conditions brought about by aging. Women over 50 are more susceptible to conditions such as Osteoporosis, hip problems, and lower back pain. Taking up some low impact, focused exercise like Pilates could help you ward off these problems or significantly reduce the effects they are currently having on your body.
    20 years ago, I took up Pilates and I was amazed at how simple yet effective it was, delivering noticeable results. I still practice it 2 or 3 times every week! When I later faced the choice of having to teach only Pilates or only Yoga, it’s no surprise that Pilates won hands down. This is now my recommended core program for core strengthening and breathwork and I invite you to listen in to today’s episode to find out exactly why I love it so much and why I recommend Pilates for women over 50. 
    Links mentioned in the show: 5 for 50 Lifestyle Strategies My Youtube channel Interview with Jillian Hessel Pilates Method Alliance LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast.
    While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!
    If you like my health and fitness tips then you’ll love my 5 for 50 Lifestyle Strategy Guide. It’s specially designed for women over 50, to help you create and maintain a balanced, healthy, and happy lifestyle. Grab it free here! 
    For other episodes click here
     

    • 26 min

Customer Reviews

5.0 out of 5
19 Ratings

19 Ratings

shanniedee123 ,

😍👏🏻

Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode.

acadian22 ,

🔥

Love this podcast on so many different levels! As someone approaching 40, these strategies are so helpful and motivating ✨

Dollabilleeer ,

Needed to hear this!!!

This is a great podcast full of helpful advice!!!

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