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

Did you know that stroke is the No. 4 cause of death in women? The lifetime risk of stroke for women between 55 and 75 in the United States is 1 in 5. Stroke is the third leading cause of death for women. Stroke is also the leading cause of serious, long-term disability in the United States.

These facts astonished me when I heard them. Stroke is not a commonly talked subject, and I believe we need to have more education on this topic, especially if you are a woman over the age of 50!

So when I got a chance to speak with Tsgoyna Tanzman, I knew she would be a very valuable guest to have on the podcast. Tsgoyna is a holistic Speech-Language Pathologist, Life Coach, author, and speaker who’s helped thousands of stroke survivors and their caregivers recover meaningful lives after stroke and brain injury.

Tsgonya’s book is called “Hope After Stroke for Caregivers & Survivors.”

In this episode, Tsgonya educates us on the types of strokes, helps identify signs of a stroke, and gives helpful advice on lowering our stress and risk of stroke overall. Listen to this week’s episode for all of this useful knowledge; you never know if you might need it.

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 Tsgoyna:

• Freebie Graphic for Hope After Stroke
• LinkedIn
• Facebook
• Website
• Twitter
• Instagram

Two years ago, my life changed drastically. It all happened so fast. One day I was fine, and the next, I was curling over in excruciating pain in the emergency room. I had tried cutting out certain foods for months and trying to track if anything changed, but nothing was giving me relief.

After visiting with my doctor, I was diagnosed with Microscopic Colitis. I did not know what it was but was relieved to know what was causing me such pain. I was looking forward to finally knowing what would relieve my pain. Unfortunately, the doctor told me that my best bet was to take copious amounts of Pepto Bismol, and this was all that could be done.

I was flabbergasted that this was the only treatment offered to me. I took it upon myself to figure out what changes I could make regarding my diet and exercise to help me feel better. Listen to this week's episode to learn how to mitigate my Microscopic Colitis symptoms and how I’m doing now!

 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

You get home from a long, stressful day at work and all you want to do is relax. You turn on the TV, grab a snack and cuddle up on the couch with a glass of wine. You finish your episode and go to pour another glass. Before you know it, you’ve watched 4 episodes in a row, and the whole bottle is gone!

Drinking can be okay in moderation, but alcohol use can damage your health when it becomes excessive. Molly Watts has experienced the addictive nature of alcohol on both sides of the spectrum. When she was young, her mother had an alcohol abuse problem that affected her entire family. Now, as a grown woman, she realized she too had a problem with excessive alcohol consumption.

Molly started hosting her own podcast, created a Facebook group to connect with her audience, and has a book on the subject coming out this summer. Her mission is to educate people about the effects of alcohol consumption and helps them change their relationship with alcohol. Molly and I talk about how to recognize the signs of alcohol abuse, whether drinking new “fit” wines actually make a difference for your health, and what steps you can take if you want to change your drinking habits.

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 Molly:

• Breaking the Bottle Legacy Podcast
• MollyWatts.com
• Facebook Page
• Change Your Alcohol Habit Facebook Group

Have you ever had the feeling where your stomach feels so stuffed that you’re almost uncomfortable? You start to wonder if that meal you just ate full of fat and sugar was worth it or not because now you’re in so much pain!

Being bloated can feel awkward and painful. Luckily, I have reduced my belly bloat symptoms by using a combination of diet changes, breathing practices, and exercise. In this week’s episode, I even address a somewhat unmentionable topic – farting! Yes, I said it.

But it’s necessary to understand that this is normal and a part of our body’s digestion system.

I will go over exactly what bloating is, what causes it, and 3 natural ways that you can relieve your belly bloat symptoms. I get real on this episode, so make sure to tune in!

 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 over 50 Club Membership
• 6 Ways to Optimize your health and reduce inflammation
• Pilates 1/2 Roll Down
• Pilates Spine Stretch
• Pilates Spine Twist

I always emphasize how important it is to stay active as we get older. Being active as a part of your lifestyle is good for your body, mind, and overall well-being and happiness!

Doing an activity you enjoy is also key to staying consistent in your fitness practice. I always recommend trying new types of activities to keep yourself engaged in movement and find what type of activity truly motivates you. There are so many ways to incorporate different types of movement in your life, and with the internet, you can always access classes for something new!

My next guest, Geri NcNiece, is an avid “hooper” and wants to spread the joy of hooping to women over 50 everywhere! She teaches hooping in-person as well as online for her long-distance clients. Geri even created her own custom-made hoops to be the perfect tool for her practice! In my interview with her, Geri shares how hooping can give the JOY of youthful play, plus help you stay flexible, toned, and fit.

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! 

Links mentioned in the show:  

• Intermittent Fasting Cheat Sheet

How to reach Geri:

• aRoundJoy Website
• Facebook
• Instagram
• Youtube
• Twitter
• LinkedIn
• Pinterest

We’ve all been there. You open your eyes in the morning, and the first thing you notice is how stiff and achy your body feels. It’s more pronounced than it ever has been at any time in your life, and you wonder if this is how it’s always going to be. Inflammation is an essential part of the body’s immune response, but it can be painful and irritating!

Yes, as we get older, we are more prone to having inflammation. But, there are indeed ways to mitigate these effects and start feeling some relief. There are many different facets of our lives that affect how inflamed our bodies become. Your eating habits, sleep routine, and even stress can trigger inflammation in the body!

In my podcast this week, I let you in on the 6 most helpful strategies that have helped me and my clients reduce inflammation and start feeling more rejuvenated overall if you want to learn how to start feeling less achy by applying techniques that can benefit you in all areas of your life, check out the episode!

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! 

Links mentioned in the show: 

• Intermittent Fasting Cheat Sheet
• 4 Week Lean Out Program
• Fasted & Fit Over 50 Club

Ahh, retirement. Most people look forward to the day they retire as the time where they finally get to kick back, relax, and enjoy life. You don’t need to be a busy body every day; you can go with the flow provided that you’ve set yourself up to live comfortably.

However, this can also be when many feel stagnant, even lost, without their prior occupations taking all their time up. Many people don’t know what to do with all the new time on their hands! There is never a better time than retirement to get involved in a new hobby, try new things, and meet new people!

My guest this week, Heidi Herman, encourages us to continue to keep expanding our horizons, even as we enter retirement. She was inspired by her mother, who decided to try 93 new things before turning 94 years old! She wrote a book called “On with the Butter! Spread More Living onto Everyday Life” to show readers ways they can reclaim their vitality and keep living active, vibrant lives.

Heidi talks about her deep love for her Icelandic heritage, her mother’s inspiring story, and how you can revitalize your mind, body, and spirit in your golden years!

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! 

Links mentioned in the show: 

Leave a review here to enter the giveaway for Heidi’s book!

• Heidi’s Website
• Heidi’s LinkedIn
• Heidi’s Facebook
• Heidi’s Instagram
• Heidi’s Youtube

GRAB your Free 5 Over 50 Kickstarter today and start living your healthiest lifestyle.

During quarantine, many of us have had major changes in our lifestyle, sometimes leading to changes in our body. Many people have gained what they call the “COVID-19” (pounds, that is) from the lack of exercise we aren’t getting as much now that we are indoors most of the time.

Maybe you’ve experienced some weight gain too, and you’ve tried to get in shape again, but your old strategies seem not to be working like they used to. This can be extremely frustrating and dumbfounding! Alas, as we age, menopause can make it even more difficult for us as women to lose weight. 

What you can do, however, is identify any other habits in your lifestyle that you could modify to have optimal results instead of continuing to struggle to lose weight. That’s exactly what I will help you do in this week’s episode!

I’ll talk about the 10 most overlooked ways you could be hindering your weight loss progress and speak from my personal experience on how to resolve them. If you’d like to stop plateauing and get results in a healthy, sustainable way, tune in to this week’s podcast!

Click here to listen!

"Heike's insights are so helpful in creating a well-rounded, healthy lifestyle. I love all the Pursue Your Spark episodes." <- If that sounds like you, consider rating and reviewing my show! This helps me support more women – just like you – to start healthy and strong midlife. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Let me know what you loved most about the episode!

If you are not subscribed to the podcast yet, please do so. Be part of the journey, my strong and inspiring guest share, and how they took charge of their destiny. Subscribe now!  

• 4 Week Lean Out Program

For more episodes, click here.

There are times in all of our lives where we may feel a particular calling laid upon our hearts. Maybe it’s to go back to school, challenge yourself to grow in your athletic ability, go on a grand adventure, and immerse yourself in a new culture. Just the thought of pursuing the calling sets your heart on fire!

My guest this week, Patti Shales Lefkos, actually wanted to achieve all three of the goals I mentioned above, And even more impressive, she successfully completed all of them – at age 68! Patti decided she wanted to be a freelance travel writer and went to journalism school in her 60’s. She then set off on a 3 month-long solo volunteering and trekking trip to Nepal and has since written a book about her experiences.

You may feel that your goal is too out of reach or difficult to accomplish, but when you are truly called to do something, your soul will not let you ignore it. Patti’s story reminds me that we can always continue growing and pushing ourselves more than we ever thought was possible for our lives.

I’d love for you to hear about Patti’s adventures and experiences on this week’s podcast and feel inspired to pursue whatever ignites your spark – at any age!

Click here to listen!

"Heike's insights are so helpful in creating a well-rounded, healthy lifestyle. I love all the Pursue Your Spark episodes." <- If that sounds like you, consider rating and reviewing my show! This helps me support more women – just like you – to start healthy and strong midlife. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Let me know what you loved most about the episode!

If you are not subscribed to the podcast yet, please do so. Be part of the journey, my strong and inspiring guest share, and how they took charge of their destiny. Subscribe now!  

• Patti’s Website
• Patti’s Book - Nepal One Day at a Time
• All book profits are donated to support education in Nepal Sambhavnepal
• Trek Coaching

For more episodes, click here.

There you are again, sitting on the couch watching TV when a commercial for your favorite pizza restaurant comes on. You see how ooey-gooey the cheese looks, and your mouth starts watering. You think, “It can’t be all that bad, right? I’ll just give in and order this pizza one time and not make a habit out of it.”

You order yourself a pizza, and next thing you know, you always have the urge to have pizza late at night now, and the craving is even stronger! You end up feeling even more insatiable for salty, cheesy foods than ever!

Did you know that when you have cravings, your body may be lacking in certain nutrients? You could actually eat something healthy to stop yourself from craving the sugary or salty snack you wanted in the first place!

In this week's episode, I talk about real ways that have helped me and my clients curb cravings for unhealthy foods, how not all cravings are bad, and that (occasionally) it actually is okay to indulge in your craving! 

 Click here to listen!

"Heike's insights are so helpful in creating a well-rounded, healthy lifestyle. I love all the Pursue Your Spark episodes." <- If that sounds like you, consider rating and reviewing my show! This helps me support more women – just like you – to start healthy and strong midlife. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Let me know what you loved most about the episode!

If you are not subscribed to the podcast yet, please do so. Be part of the journey, my strong and inspiring guest share, and how they took charge of their destiny. Subscribe now!  

• 4 Week Lean Out Program

For more episodes, click here.