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

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

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

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

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

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

Click here to listen!

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

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

Links mentioned in the show:

• The Empty Nest Reboot
• Maria Shriver's Blog Architects Of Change

How you can reach Wendi Knox

• Website

• Instagram

• Facebook

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

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

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

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

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

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

Click here to listen!

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

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

Links mentioned in the show:

• The Empty Nest Reboot
• 5 Tips To Plan For An (Almost Empty Nester)
• Fast & Fit Membership with videos
• Get More Sleep, Get More Energy
• 5 Easy Meal Prep Tips That Any Beginner Can Do
• Self-Care: The Key To A Balanced Life

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

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

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

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

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

Click here to listen!

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

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

Links mentioned in the show:

• The Empty Nest Reboot
• Younger Next Year
• The Barbell Prescription

How you can reach Joni Grant

• Website
• Instagram
• Facebook

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

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

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

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

Click here to listen!

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

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

Links mentioned in the show:

• The Ultimate Intermittent Fasting Course For Beginners
• AnyList App
• Easy Vegan Picadillo from The Minimalist Baker
• The Empty Nest Reboot
• 5 Easy Meal Prep Tips for Beginners
• Mari Kondo

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

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

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

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

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

Click here to listen!

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

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

Links mentioned in the show:

• The Ultimate Intermittent Fasting Course For Beginners
• Why We Get Sick By Benjamin Bikman
• The Obesity Code By Dr. Jason Fung
• The Diabetes Code By Dr. Jason Fung

How you can reach Dr. Morgan Nolte:

• Facebook
• Instagram
• LinkedIn
• Website
• Podcast | Reshape Your Health with Dr. Morgan Nolte

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

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

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

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

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

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

Click here to listen!

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

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

Links mentioned in the show:

• YouTube Channel
• The Empty Nest Reboot
• Personal Trainer vs. Fitness Coach: Benefits on Health
• 10 Reasons to Get a Personal Trainer

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

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

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

Click here to listen!

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

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

Links mentioned in the show:

• The Ultimate Intermittent Fasting Course For Beginners
• Karen Wright's book - The Accidental Alpha Woman

How you can reach Karen Wright

• LinkedIn
• Instagram - @karenwrightcoach, @accidentalalphawoman
• Twitter - @KWrightcoach

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

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

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

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

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

Click here to listen!

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

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

Links mentioned in the show:

• Brenee Brown - Atlas Of The Heart
• Social Comparison Theory - Psychologist Leon Festinger
• The Empty Nest Reboot
• The Ultimate Intermittent Fasting Course For Beginners

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

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

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

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

Click here to listen!

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

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

Links mentioned in the show:

• The Empty Nest Reboot
• The National Diabetes Association
• Weight Watchers
• Sue Reynolds' book - "The Athlete Inside: The Transforming Power of Hope, Tenacity, and Faith"
• My Fitness Pal
• USA Triathlon Foundation

How you can reach Sue Reynolds

• Website

• Instagram

• Facebook

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

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

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

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

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

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

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

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

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

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

Click here to listen!

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

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

Links mentioned in the show:

• How To Avoid Holiday Weight Gain For Good
• 3 Reasons Why It's Time To Stop Falling Off The Diet Wagon
• 5 Strategies To Get More Done With Less Stress
• The Empty Nest Reboot