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

After years of working towards a career, being married, and raising kids, Dr. Sharon Ufberg decided she needed a radical change in her life at 40 years old. So she stepped into the unknown and embarked on a journey that took her to New York City, in a much less comfortable but exciting lifestyle with so many possibilities around her. Sharon knew she only had one life to live and wanted to make the best of it by following her intuition and passions.

Sharon knew this was the path she was destined to take because she had complete clarity about it. In addition, she had a consistent practice of tuning into her thoughts daily. Taking the time to listen to her inner desires gave her the courage to change her life for the better dramatically. Sharon says, “Your own inner wisdom can be heard if you just get quiet enough to listen.” 

Dr. Sharon Ufberg is also a Radio Host, Writer, Biz Coach, Traveler, Foodie, and co-Founder of Borrowed Wisdom – a personal growth and wellness company. As a woman, and mother Sharon passionately committed to activism and advocacy for global women’s health and safety, environmental health, and the empowerment of the whole person.

In the episode, we talk about how Sharon navigated dramatic life changes in mid-life, what being grateful for one thing every day does to your brain, and how implementing a daily practice of tuning into your intuition can help lead you to your truest self!

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! 

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How you can reach Sharon:

• Sharon's Website

• Borrowed Wisdom

• Instagram

• Facebook
• [email protected]

Other links mentioned in the show:

• Gratitude App

When you’re on a health and fitness journey, it is important to surround yourself with people who support you in making healthy decisions. If you have naysayers or people who discourage you from doing what is best for you and your health, having them around you can often hinder your progress and confidence.

All you need to do is unlock the confidence inside you and set forth on your mission! No one has the right to tell you what you can and cannot do, so why give them satisfaction by giving up? When people try to spread negativity, please ignore it and hone in on what you truly want for yourself and why. 

Your “why” is the reason behind your motivation that sets your heart on fire. For example, you could want to be healthy because you want to go out on active adventures with your family, or you want to live longer to be around for more of your grandchildren’s lives. The confidence inside you will shine through when you feel the power of your “why.”

I talked about unlocking your confidence and more in my interview on the Rock Your Midlife Summit. The host, Karen Tui Boys, and I talked about many different topics, including maintaining your identity after your kids move out, the myths and truths behind intermittent fasting, and the best exercises for women over 50!

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! 

Not sure how to leave a review?

• Open the Podcasts app.
• Select the show under Shows (not under Episodes)
• Scroll down past the first few episodes until you see Ratings & Reviews
• Click “Write a Review” underneath the displayed reviews from other listeners. You’ll then have the option to rate us on a 5-star scale and write a review if you choose (you can rate without writing if you’d prefer)

Links mentioned in the show:

• 5 for 50 Kickstarter

People say the only consistent thing about life is that it’s always changing! And with all of these new shifts, happiness will come – but so will hardship.

As we get older, it can be difficult to navigate massive life changes like retirement or your kids moving away. It’s easy to slip into a negative mindset about your new routine which may feel uncomfortable or foreign. However, in moments like these, what we truly need is to be resilient throughout these changes.

It takes work to stay in touch with your resilience. If you don’t maintain your fighting spirit and mindset through difficult situations in life, it can be harder to make decisions, you can become less social and easygoing, managing emotions becomes more difficult, and you find less creative inspiration from life.

My guest on this week's episode is Dr. Joseph Casciani, a psychologist who has specialized in senior care for over 30 years. More important than his expertise, he brings a passion to help all of us to make the best of every year of our lives. Dr. Casciani focuses on successful aging and managing setbacks along the way with stories, inspiration, and a good measure of positivity.

In this episode, we talk about how to “flip the switch” and take back control of your life, getting back in tune with who you really are, and how to live in your golden years with resilience and optimism.

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! 

Not sure how to leave a review?

• Open the Podcasts app
• Select the show under Shows (not under Episodes)
• Scroll down past the first few episodes until you see Ratings & Reviews
• Click “Write a Review” underneath the displayed reviews from other listeners. You’ll then have the option to rate us on a 5-star scale, and write a review if you choose (you can rate without writing if you’d prefer)

How you can reach Joe:

Website

• Instagram
• LinkedIn
• Twitter
• Book – Living Longer is the New Normal
• Email - [email protected]

Other links mentioned in the show:

Breaking the Habit of Being Yourself

If you have kids, a major shift will happen in your life when they move out for college or move away to experience a different city. It can be a hard adjustment, but you can see this time as a wonderful opportunity for growth and new experiences for you too! Raising our kids to be amazing humans is such a wonderful goal in life, but now it’s your time to take on the second half of life and do all of the things you now have the freedom to do.

Putting your needs first is tough when you’ve been taking care of your kids for many years. Whether you’re a stay-at-home mom or a working mom, it doesn’t matter because you’ll divide the time between work, household chores, kids’ activities, your significant other, and social activities. In the end, there is very little time left for what you want in life.

In this week’s episode, I decided to compile my 5 best tips to help you plan for an empty nest and thrive when the time comes!

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! 

Not sure how to leave a review?

• Open the Podcasts app
• Select the show under Shows (not under Episodes)
• Scroll down past the first few episodes until you see Ratings & Reviews
• Click “Write a Review” underneath the displayed reviews from other listeners. You’ll then have the option to rate us on a 5-star scale and write a review if you choose (you can rate without writing if you’d prefer)

Links mentioned in the show:

• Fasted and Fit Club Membership

If you are on a journey to lose weight, it can be stressful to make sudden changes in your eating and exercise habits. All of this new pressure triggers your body to release the hormone cortisol – which is responsible for why you feel stressed.

Cortisol causes the body to go into fat storage mode instead of fat-burning mode, which can cause your weight loss to become stagnant or even intensify. It also can cause you to have more cravings making eating healthy that much more difficult. These are a couple of the reasons why we must recognize the triggers for Cortisol and try to minimize them where we can.

This week, my guest on the show, Cassie Christopher, is a Registered Dietitian and Mom to a busy toddler. She supports postmenopausal women to get a handle on emotional eating to feel more confident in their bodies without depriving themselves of what makes them happy in life.

In this episode, we discuss triggers that can raise your cortisol, how weight loss is affected by cortisol levels when you are going through menopause, and how to make shifts in your life and routine to lower cortisol in your body.

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! 

Not sure how to leave a review?

• Open the Podcasts app.
• Select the show under Shows (not under Episodes)
• Scroll down past the first few episodes until you see Ratings & Reviews
• Click “Write a Review” underneath the displayed reviews from other listeners. You’ll then have the option to rate us on a 5-star scale and write a review if you choose (you can rate without writing if you’d prefer)

How you can reach Cassie:

Cassie's Website

Facebook

Instagram

Balance Hormones to Curb After Dinner Overeating 

Links  mentioned in the show:

5 For 50 Kickstarter

After 30, we start to lose and break down more bone in our bodies than we can build back. Eventually, we start to feel the wear and tear that this process has had on us, and we can experience joint pain. This can happen especially when we do activities that include a repetitive motion we may have done for years (ex: golfing, gardening, typing, etc.).

We may all feel the effects of this inevitably as we get older, so I always advise taking proactive measures rather than reactive measures. However, sometimes with an active lifestyle, it can be hard to avoid wear and tear in your body over time. I know because I have actually been diagnosed with arthritis myself. I make sure to modify my lifestyle and habits to help me retain my bone strength, which eases my pain and keeps me more active for longer. 

Today I'll talk about just why it is so imperative that we take actions to keep our bones healthy and strong, what Osteoporosis and Osteoarthritis are, and what specific actions you can take to prevent these conditions from affecting you. Plus some videos for you to get started with the right exercise for your condition.

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! 

Not sure how to leave a review?

• Open the Podcasts app
• Select the show under Shows (not under Episodes)
• Scroll down past the first few episodes until you see Ratings & Reviews
• Click “Write a Review” underneath the displayed reviews from other listeners. You’ll then have the option to rate us on a 5-star scale and write a review if you choose (you can rate without writing if you’d prefer)

Links mentioned in the show: 

• Dr. Justine Bernard on How to Build Better Bones
• How To Prevent and Relieve Joint Pain Over 50
• National Osteoporosis Foundation
• Breakdown of Food Portioning
• Fasted and Fit Club Membership
• 5 for 50 Kickstarter Guide
• Hand exercises for Arthritis
• Side-Lying Sidekick
• Pilates Posture and Standing Hip Strengthening

As older women, we often feel pressured to look and act much younger than we actually are. In society’s eyes, we must all try to be young, thin, and wrinkle-free. Cosmetic and diet companies capitalize on this and market to us to make us feel self-conscious of our perfectly normal and natural “flaws.” I started letting my hair go grey two years ago, and I have never felt freer since. I feel I am being true to myself, and therefore more confident and vibrant naturally.

My guest on this week’s podcast, Dr. Sarah Coxon, is all about true authenticity. To Sarah, this means a “deep exploration of who we are at the core of our being, and who we’re not.” Sarah talks about this message in her book, “The Way of the Priestess: A Reclamation of Feminine Power & Divine Purpose,” which is both a personal memoir and a call to arms for any woman that feels trapped in a social cage that stifles her truest expression and longs to live an unapologetically fulfilled life. 

Sarah is an archaeologist turned yoga teacher, activist, author, and business mentor for magical women. She helps women dig deep to own their inner magic, build profitable and sustainable businesses, and live their dharma, not their conditioning. In this week’s episode, Sarah & I talk about living authentically, how sacred activism is a crucial part of her work in the world, and how to identify what you want for your life.

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! 

Not sure how to leave a review?

• Open the Podcasts app
• Select the show under Shows (not under Episodes)
• Scroll down past the first few episodes until you see Ratings & Reviews
• Click “Write a Review” underneath the displayed reviews from other listeners. You’ll then have the option to rate us on a 5-star scale and write a review if you choose (you can rate without writing if you’d prefer)

How you can reach Sarah:

Instagram

Website

The Way of the Priestess Book

Whenever people hear that I do intermittent fasting, they either don’t understand it or have tons of questions ready to ask me. Intermittent Fasting is commonly mistaken for being just another “diet,” but it is a lifestyle in reality. I want to educate you on what I’ve learned about Intermittent Fasting so that you don’t feel too overwhelmed with the idea of it all.

Intermittent Fasting has helped me transform my life. From being more energized to my metabolism picking up again, to overall just feeling more vibrant and clear-headed! I could not rave about my positive experience with Intermittent Fasting more. And I encourage you to try it out for yourself if you are interested! You may find that you experience some of the same positive results that I have.

To better help dispel the myths or misconceptions you may have heard about intermittent fasting, I’ll answer the 10 questions I get asked the most often in this week's podcast!

 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! 

Not sure how to leave a review?

• Open the Podcasts app
• Select the show under Shows (not under Episodes)
• Scroll down past the first few episodes until you see Ratings & Reviews
• Click “Write a Review” underneath the displayed reviews from other listeners. You’ll then have the option to rate us on a 5-star scale and write a review if you choose (you can rate without writing if you’d prefer)

Links mentioned in the show: 

• 4-Week Lean Out Program
• Facebook: Heike Yates - Pursue Your Spark

In our society, we are so used to being on the go constantly. We are encouraged to pack each hour of our day with work, activities, and anything else that is productive. This can cause us to neglect aspects of our health integral to our overall well-being, including getting consistently restful sleep!

You may have heard it a million times, but the quality of your sleep matters much more than you know. If you are not sleeping well or getting enough sleep regularly, you can completely de-rail other areas of your health.

My guess on this week’s episode, Stella Loichot, noticed that no matter how hard she was working out and eating well while training for an upcoming Triathalon, she continued to gain weight – and it was not muscle! She couldn’t figure out what she was missing or doing wrong. That’s when she learned about the importance of high-quality sleep and realized she needed to adjust her bad sleeping habits.

Stella Loichot (Lua-show) created a new sleeping pattern for herself and broke free from the vicious cycle that kept her exhausted. Now, she is a Certified Health Coach, Speaker, and best-selling author of “Sleep It Off,” A Revolutionary Guide to Losing Weight, Beating Diabetes, and Feeling your Best Through Optimal Rest. Tune in to hear how you can improve your quality of sleep too!

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! 

Not sure how to leave a review?

• Open the Podcasts app
• Select the show under Shows (not under Episodes)
• Scroll down past the first few episodes until you see Ratings & Reviews
• Click “Write a Review” underneath the displayed reviews from other listeners. You’ll then have the option to rate us on a 5-star scale, and write a review if you choose (you can rate without writing if you’d prefer)

Links mentioned in the show: 

 4 Week Lean Out Program

How you can reach Stella:

Grab the free checklist with 100 Sleep Killers

Website

Stella’s Book

If you are a listener from Germany, you can get the book here

Facebook

Instagram

LinkedIn

Have you ever felt overwhelmed with cooking for yourself (let alone a family) for three meals each day? Do you usually end up ordering take-out, or putting together something quick and unhealthy, only to feel disappointed that you fell off your nutrition plan again?

If you can relate, this week’s podcast episode is for you! Meal prepping – a.k.a. making your meals ahead of time – gives you control over what goes in your food, which is perfect for anyone who wants to stay on track with their health goals. 

I want to share the magic of meal prepping with you and how much it’s helped me keep on track with my nutrition and daily schedule. I no longer have to spend hours in the kitchen every day since I took the time to plan and prep ahead of time! The strategies I share are ideal for the empty nester lifestyle as well.

Tune in to the Pursue Your Spark podcast this week to hear the 5 steps I recommend you take so you can start meal prepping ASAP and stop getting off track with your diet and spending endless hours cooking each day!

 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! 

Not sure how to leave a review?

• Open the Podcasts app
• Select the show under Shows (not under Episodes)
• Scroll down past the first few episodes until you see Ratings & Reviews
• Click “Write a Review” underneath the displayed reviews from other listeners. You’ll then have the option to rate us on a 5-star scale and write a review if you choose (you can rate without writing if you’d prefer)

Links mentioned in the show: 

• 4-Week Lean Out Program
• Minimalist Baker