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

Oftentimes as women, we can shy away from asking for what we really need. We can sometimes compromise our true desires in exchange for the appearance of seeming more agreeable and polite. But is this habit really serving us in the long run? 

Maybe we could radically change our lives by having the courage to ask for what we really deserve. Or – per the advice of my next guest Dia Bondi – you should ask for more than what you think you deserve to get what you really need and settle for no less.

When she decided to attend auctioneering school for fun, Dia Bondi discovered some life-altering lessons that she now teaches to women all around the world today. She created a program called Ask Like an Auctioneer, where she guides women on clarifying their own ideal terms and prepares them to negotiate with confidence to get what they really need to go to the next level in their careers. 

We talk about why the #ZOFO (Zone of freaking out) is where the best possible outcome comes from, how to feel secure stating what you are worth, and how to adopt practices from auctioneers to manage your career success on your terms. 

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 a 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!

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• Dia Bondi’s Website 
• Get the “Ask Like an Auctioneer” Course
• Connect with Dia on Instagram
• Dia’s YouTube Channel

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Over the past year, we’ve had to learn how to live most of our lives in our own homes. This includes turning your home into your office, relaxation hub, as well as your “gym.” It’s been hard for some, as their usual fitness activities require special equipment, a dedicated space, or a community. Nevertheless, we have learned to mitigate this short-term inconvenience, and more people are working out at home than ever before!

Pilates' great thing for an at-home workout is that it does not require any fancy or expensive equipment to start. A yoga or pilates mat works just fine to start! However, maybe you’re dealing with more of a mental blockage. You may feel like it may be too late for you to learn a whole new way to workout at your age and are concerned about it being too hard or painful. Lucky for you, Pilates does wonders for the aging body, and it’s easy on the joints.

In this episode, I walk you through just what Pilates is, the benefits, basic principles, and how you can get started. I have even included links to some of my workouts below so you can get started right away!

 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!  

• Spark Fitness Membership
• Pilates Magic Circle
• Pilates Mat
• Is it too late to start Pilates over 50? - Blog Post

Here are some of my Pilates workouts for you to try at home!

• How to Engage the Pilates Powerhouse
• How to Fire up the Glutes
• Breathing

8 essential exercises for beginners that include modifications:

• 100s - Warming up the body
• Roll up - Strengthen and lengthen the spine
• Single-Leg Circle -Opening the hips 
• Rolling Like A Ball - Massaging the spine
• Single Leg Stretch - Core strengthening 
• Double Leg Stretch - Core strengthening 
• Spine Stretch - Stretch your spine

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If you’ve ever had problems with pelvic floor dysfunction, you may have heard that doing Kegels is the best thing you can do to strengthen your pelvic muscles. However, doing Kegels is not the end-all-be-all solution to solve this issue. Many other types of practices can help you mitigate pelvic floor dysfunction issues, such as proper posture, breathwork, diet, and even acupuncture! 

Today, my guest, Dr. Michelle Fry, is a physical therapist, licensed acupuncturist, and holistic health expert who works with women to help them alleviate their pelvic dysfunction issues. She emphasizes analyzing the bigger picture with all of her patients by taking a look at all the circumstances in their lives that may cause them to have too much pelvic floor tension – or not enough.

In this episode, we identify the different types of pelvic floor dysfunction, if Kegels are really all that beneficial for this issue, and what you can do to feel and function better with a holistic approach to pelvic floor health.

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!  

• The Elements Center – https://elementscenter.com/
• Contact Michele for a virtual or in-person session – [email protected]
• Connect with Michele on LinkedIn – https://www.linkedin.com/in/michelefry/

For more episodes, click here.

Do you struggle with staying consistent with your diet and exercise routine? Maybe you think you don’t have what it takes to make a big change in your lifestyle.

Truthfully, it’s not always a breeze to be working out and eating healthy foods consistently. But it’s always going to be worth it. That’s what keeps me inspired to keep up with my healthy lifestyle and share it with all of you!

You may not know the ways that your thoughts are keeping you from thinking you can achieve your health and fitness goals. In this week’s podcast, I share the 4 most common brain “traps” that keep you from feeling confident enough to achieve your health and fitness goals, as well as my best tips for how to keep yourself inspired to go after them!

 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!  

• Spark Fitness Membership

For more episodes, click here.

Stepping out of your comfort zone is no easy feat. When we know we want to achieve something great; we can sometimes become paralyzed by fear and worry. In situations like this, we must be bold to truly grow. However, courage doesn’t always mean the absence of fear. And bravery does not always manifest itself the same way in everyone.

Developing your ability to be courageous is a lifelong practice, and Sharon Preszler knows a thing or two about that. She was one of the first women to fly the F-16 fighter jet, in a time when women were not as warmly accepted in the role. Sharon overcame her self-doubt and finally stopped worrying about what others were thinking or saying about her and focused on what she could control.

Today, we dive deep into what it means to be courageous – because it’s not a one-size-fits-all for everyone. Sharon’s experiences will inspire you to rise above the naysayers, truly focus on your calling, and feel confident in your ability.

Tune into this week’s episode to hear what Sharon’s life experiences have taught her about the true meaning of courage in the face of adversity.

"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!  

How you can contact Sharon:

• LinkedIn
• Have Sharon speak at your event!

Links mentioned in the show:

• Athenasvoiceusa.com

Other ways to enjoy this episode:

Intermittent Fasting has become very popular in the fitness world lately. Intermittent Fasting benefits – also known as time-restricted feeding – range from weight loss, improved health, body fat loss, simplified meals, boosted energy, and reduced inflammation in the gut lining. 

Studies also show that intermittent fasting aids with cellular repair, which is what happens when we sleep. That’s what we’re interested in today!

Ever since I started Menopause, it has sometimes been hard for me to get a good night’s rest consistently. I can hardly get comfortable enough to fall back asleep in between experiencing night sweats and overall restlessness at random times throughout the night. 

But, one of the techniques that I have found that has improved my sleep quality immensely is intermittent fasting. You may not realize it, but how you eat and when and how you fast impacts your sleep quality greatly.

Listen in to this episode to inform yourself about the benefits that intermittent fasting can have on your sleep quality and how to apply my best strategies for improving your sleep using this method!

“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!  

• Quick Start Guide To Intermittent Fasting
• 4 Week Lean Out Program

For more episodes, click here.

When life gets busy and stressful, our minds can sometimes get the best of us and make tough situations even more difficult than they already are. It’s easy to let anxiety take over your ability to think rationally in challenging circumstances. That’s why it is incredibly important to continually work to improve your mindset so that you can handle difficult situations when they arise. In turn, you can drastically change your whole outlook on life. 

Dr. Adina McGarr-Knabke is a psychologist in private practice. Dr. Adina provides psychotherapy and consulting to help busy and professional women improve how they feel about themselves.

Her own therapy experience drove her to want to become a psychologist for others, providing a welcoming and transformational space for her patients. Firsthand, she has seen how the meaningful relationships she’s created with her patients have affected their lives for the better and how impactful having a safe space for your frustrations and worries can be.

In this episode, Dr. Adina helps us identify the common ways that our brain can “trap” us into unhealthy patterns of anxiety and how to overcome them. You will find out how to recognize these patterns in your thought process and learn to truly show up as the best version of yourself every day. 

Listen now to hear the three ways you could be self-sabotaging yourself and how to change your habits for the better!

“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 a healthy and vibrant 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!  

How you can contact Dr. Adina:

• Website
• Instagram
• Facebook
• Blog

Links mentioned in the show:

• Get Dr. Adina’s Freebies here!
• Spark Fitness Membership

Other ways to enjoy this episode:

For more episodes, click here.

How to prevent and relieve joint pain may not be something you’ve ever considered before. Now that you’re over 50, it’s definitely something that you want to get a handle on. 

As you age, the connective tissues between your bones wear down. This causes friction on the bone joints, leading to inflammation, degenerative bone conditions, and a whole lot of pain. The good news is that whether you are already suffering from Osteoarthritis, Rheumatoid Arthritis, hormonal inflammation, or are simply eager to prevent those conditions in the first place. There are measures you can take to relieve joint pain. 

As a now almost 60-year-old, I had my first experience with joint pain almost ten years ago. I took that as a warning sign that my age was beginning to take hold of my body. Rather than sit back and wait for it to get worse, I immediately implemented strategies that would support my aging joints. As a result, I’ve been able to continue doing the things I love: being active, getting outside, and moving my body. It also means that I’ve been able to continue supporting others to move their bodies in ways that feel good for them. 

Understanding the causes of joint pain and developing strategies that prevent or relieve it is vital to your ability to remain active later in life. And, let’s be honest, who really wants to spend their fifties and sixties holed up in the house in pain? Not me! 

Join me in this episode to find out exactly what joints are and why they’re so important, what causes joint pain, and my top strategies on how to prevent or relieve joint pain so you can live a vibrant and active life. 

“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
• Episode 87 - How To Build Better Bones

For more episodes, click here.

Dr. Ang Mac spent 22 years in the military, learning a vast amount of skills as she studied and then worked in biomedical science and military medicine. Still, it was the mother's role that taught her we have the power to change our thoughts and behavior. 

With an extensive scientific background and a focus on medical research, Dr. Ang Mac is no stranger to physiology or healthcare. However, like most of us, Ang expected to follow the physician’s lead when she entrusted the care of her 2-year-old son to them. She soon found out that she was not made to follow after all. 

Ang’s son was born with the genetic mutation, X-linked hypophosphatemia, and required specialist care from numerous departments. Quickly realizing that the lack of inter-disciplinary communication meant her son’s care was not helping the way it should, Ang decided that she would have to be the expert. 

Her love for her son and determination to provide him the best possible healthcare lead Ang to study Integrative whole-person healthcare so that she could ensure all factors were taken into consideration during treatment plans. 

She has since gone on to retire from the military and build her own consulting company, providing consultation and healthcare services to federal, state, and local healthcare organizations to promote a health system that encourages departmental communication and consideration of the whole body’s health. 

Her journey, and that of her son, has shown Ang that no matter what physical, mental, or emotional state you are currently living in, you CAN change your thought patterns and create new habits and positive behaviors that promote a healthier, happier life. 

“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 a healthy and vibrant 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!  

• Youtube
• Instagram
• blog
• website

• Northern Virginia Veterans Association (NOVA)

Other ways to enjoy this episode:

Thinking about what ways you can manage your priorities?  Why not grab my free FREE 50 for 50 Kickstarter Guide to help you determine your priorities and implement a focused plan that creates a healthy, happy lifestyle. 

For more episodes, click here.

The holidays are right around the corner, and we all know what that means, right? Indulgence. This is the prime time of year for us to fall off the diet wagon, forget about fitness, and find excuses to postpone our commitment to healthy lifestyle choices. 

Every year I see the same patterns of behavior. Holiday time brings feasts, chocolates, pies, treats, and we lap them up, thinking that it’s OK because we’ll get back to the gym or our fitness routine after the New Year. But, January 1st rolls in, and our efforts are short-lived. 

Convincing yourself that you’ll start at a later date is a sure-fire sign that you are not whole-heartedly committing to your goals. The time to start is NOW. 

So here’s the good news...failing at diets has nothing to do with willpower. The problem is the diets themselves. 

Your solution? Is to develop lasting habits that get you in a mindset that sees the benefit of and wants to continue living in a mindfully healthy state. Now, the question you might be asking yourself is, “if it’s that easy, why do I keep falling off the wagon”? 

Well, I’m gonna tell you exactly what the problem with quick-fix diets is, why you keep sliding down that slippery slope, and why it’s time to stop so you can finally develop a healthy lifestyle that supports you and that you ENJOY choosing. 

Listen in to this episode to find out why you need to and how you can stop falling off the diet wagon once and for all. 

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 a 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
• Dissecting Diets blog post