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

At the time of recording this episode we are still socially restricted and under quarantine for COVID-19. Many of us are working from home, or just at home for most of our days. I bet the lack of activity, added stress, and isolation are starting to show as your trousers get tighter and your weight creeps up. If you’re considering a diet to try and shed the quarantine gain and lose weight then you’ll be interested in what I have to say today.

Dieting is no joke. 

Who remembers the cabbage soup diet? Barf! It may have seemed effective as you quickly dropped the pounds, but it was short-lived, and I can say hand on heart that is not an appetizing meal plan that I ever want to endure again! 

Diets, just like people come in all shapes and sizes. So how do you know which one is the right one for you? Is there really one size fits all? Do they actually deliver the results they claim? 

Well, I’ve got news for you, ladies. 

Whether you choose to go for quick fixes like the cabbage soup diet, promises of health boosts from detox diets, or ethically based diets like veganism, there is much more to consider than you think. 

In this episode, I deconstruct diets, shed some light on the major side effects of fad diets, and offer some simple and effective ways to make them work for you or to bypass altogether and create a healthier balanced lifestyle that will not only shed that extra quarantine weight but will actually keep it off. The best part? The tips and advice I let you in on today will work anytime, not just under quarantine. So you can listen in today and be prepared for any stress gain, holiday weight, or any other time that you need a kick in the buttsky to get some pounds of. 

Tried some of these already? Let me know in the comments which diets have and have not worked for you. 

And if the info in this episode isn’t enough to cover it all for you, you can check out my 4 Week Lean Out Program in the links below! 

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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!

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Emotional eating is a very real issue for many of us. A lot of you might not even realize that is what you’re doing. My interview today with registered dietician and health coach, Cassie Christopher, gives some insight into why we do it and how we can take back control of our eating habits and emotional responses. 

Whether you are binging on ice-cream whilst chilling out with Netflix, or comfort eating because you had a rubbish day, or just checking out the fridge every time you pass the kitchen now that you’re working from home during COVID Quarantine, you don’t need to be a victim of your eating habits and, according to Cassie, you don’t need to feel bad about it!

Emotional eating is a self-perpetuating cycle where we, especially us women, tend to make unhealthy eating choices in response to our emotional state and hormonal balance. Unfortunately, those choices then make us feel pretty rubbish about ourselves and so we repeat the behavior as we seek some kind of comforting feeling. 

This comfort is achieved by balancing your blood sugar which creates a feeling of relief within your body. Cassie explains to me today, that this feeling can be sustainably replicated in a way that stops your hormones from repeating the cycle of emotional eating and feelings of shame or guilt. I don’t know about you, but I’m open to any discussion that condones the eating of cake without feeling bad about it! 

As a dietician who has worked in both the community and hospital settings, Cassie often sees people with notable health conditions such as diabetes, kidney problems, high blood pressure, obesity, etc. BUT, her professional focus is on overcoming emotional eating and she believes that we can do this by balancing our hormones. She even has a free guide on it that I’ve linked below! 

So if you’re interested in cut out the guilt, make sustainable behavior changes, and implement practical strategies to balance your hormones with your nutrition then listen in to today’s episode where Cassie gives us the full low-down on just how to decrease your stress response and emotional eating. 

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• National Eating Disorder Association
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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 balanced and healthy life that you love! 

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As a spritely young woman, the types of exercise and activity that we pursue are normally chosen simply because we enjoy them or they push our bodies to new limits. One question that I get asked A LOT nowadays is “what are the best exercises for over 50’s”? This is something that takes a bit more consideration for us than it did a few (or a lot) of years ago. 

Over the last few years, I’ve found myself looking at myself, and thinking “is this even me”? There have been times in my training schedules when I have felt weak and flabby and my body doesn’t look, feel, or behave the way it did a year before. It’s like an out-of-body experience! I’m sure many of you can relate. 

As our body is changing, we need to support it by choosing exercises that are appropriate not just for our level of strength and fitness but also that are beneficial to our aging process: to build strength in our muscles and bones, and support heart health. The best exercises for over 50s are very different from those for over 20s or even over 30. 

So what exercises should you be doing? Is Yoga better than Pilates? Are weights as scary as they sound? How do you create a routine that you will actually stick to?

In today’s episode, I will answer all of these questions and more as I talk about the best way to build strength, boost your metabolism, and devise a workout plan that covers all the important bases without leaving you exhausted, deflated or dreading your next session!

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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!

Your fitness and nutrition needs are unique, just like you! If you need some help creating an individual plan for a balanced healthy lifestyle then check out my  4 Week Lean Out Program!

There is an age-old debate about which has more impact on our development: nature or nurture. Whilst we may not yet have the answer to this, there is no denying that we are products of our environment. From the moment we are aware, our belief systems are being influenced. 

For many of us, this doesn’t cause any problems. For some of us it causes lifelong struggles with mental health or self-worth or destructive patterns of behavior we have learned from those around us. For the lucky few and the most committed to self-growth, it is possible to figure out where those toxic habits originated. Once we know how and why we believe something to be true, we can make a conscious choice about whether or not it is serving us, and ultimately, whether we want to hold on to that belief or let go of it and move forward with a different mindset.

You don’t have to suffer severe trauma for this to have an impact on you. My guest today, Charisse Glenn, explains that her journey to self-growth and personal empowerment started when she questioned why she kept attracting the wrong kind of partner. Longing for the same kind of mutually respectful partnership that she saw her friends develop with their husbands, Charisse finally figured out that events in her childhood had installed the belief that she could not be vulnerable to others. Living out this belief caused her to attract partners who were not able to hold space for her to become vulnerable: they needed looking after. 

Finding the root cause of her toxic belief systems allowed Charisse to take back control of who she chose to be and how she chose to live. She drew upon her lifelong connection to her horses and the nuances of their behavior training to express her understanding of the rewards we receive and the transformation we undergo when we release that which no longer serves us. 

Today’s episode is an invitation from Charisse and me to start decluttering your own mind and rid yourself of those old belief systems which no longer serve you, to create better, healthier, and happier lives. Listen in to hear her inspiring story, along with her ideas on how we can safeguard future generations and act as role models in letting go of the old and creating the life we want. 

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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’re ready to tackle your old beliefs and start building new, healthier habits and lifestyles, then sign up to my email newsletter or my Instagram for all of my best hints, tips, and strategies on mindset, nutrition, and fitness in midlife. 

We are amid COVID-19, everyone is talking about that they hope everything will be back to normal, and as it turns out, there is no way of going back and that normalcy of life.

Then, we are home-cooped up and afraid of what’s next, and George Floyd gets killed inhumanly and brutally… on camera for the world to witness. If you are human, you got angry, sad, or sick to your stomach

We haven’t seen anything like this in our lifetime, and we are still in quarantine because of COVID-19. It brought fear, uncertainty, over 40 million people are unemployed, we are social more distant than ever, and the only thing keeping us connected to friends, family, and the news is the internet. 

It’s been two weeks since the news broke of George Floyd’s brutal death. I went silent and posted a black square on all my social media pages and stopped posting all content in solidarity of the Black Lives Matters movement so that those posts could be seen and heard. 

But now is the time to take action and not wait for someone else to fix that problem. A problem that has existed for over 300 hundred years and has never been fixed. Let’s come together as a community to correct this injustice once and for all. 

I am not an authority on equal justice, but I am learning.

During my blackout week, I decided that it’s time for me to take concrete action, so I started gathering information by watching movies, reading books, articles on racial justice to become more informed on how I can help. 

4 Steps I took this week, and I am not getting it all right, but I am trying

1. We watched on Netflix: When they see us and 13th by Ava DuVernay
2.  I am reading How to be an antiracist by Ibrahim X. Kendi.
3. Donate: We donated to the Equal Justice Initiative, but there are so many other organizations you can help.
4.  My podcast has very little diversity, and that is going to change. I have been actively looking and contacting African American women to be on the show. If you listen to this and want to share your message, contact me at [email protected]

I haven’t don’t enough, but I am promising to listen more than I speak, to share my platform for inclusion, and that it represents diversity on all front. 

But it’s not enough, and we can’t stop there because if the media dies down and we move on to the next story, we solve nothing and forget about the problem. We need to unite to face and solve this problem together.

I am sharing 5 steps that you can take this week to be part of that change.

Let’s not stand by and hope this will go away because if we want a different outcome, we have to do something different. 

As a European, movement is a natural thing for me. It’s never been something that I need to consciously remind myself to do. As a kid, I was always playing outside, and it was normal to walk or cycle for your groceries. Activity is part of my culture and it creates a natural fit and generally healthy lifestyle as a normal daily routine. When I moved to the States 30 years ago, it was quite a culture shock for me to discover the difference in levels of activity and how our bodies are used. 

After the birth of my firstborn, and my attempts at losing some baby-weight,  I kind of fell into a job as a dancercise teacher and from there I started to explore all the different ways that I could stretch myself and build my strength and fitness. I’m so glad I did because now that I am laid up with an injury, I don’t feel like I need to be static because I know how I can keep myself active in ways that support my healing process. 

Throughout my career as a personal trainer, this has been one thing that crops up over and over again: the belief that injury or fragility (be that through illness, aging, or anything else) means you have to sit it out until you are better. Life goes on hold and your body needs to stay still for the time being. 

But exercise doesn’t have to push your limits and it’s not just about the physical benefits. It’s a habit that creates a healthy lifestyle, and it can be done in so many ways that support whatever age and stage you are at right now. This is exactly the message that Five For Life are sharing on their podcast and so I was so pleased to be invited on their show to talk about the number one item on their list of 5 Daily Actions to Age with Optimism: Movement! 

So if you wanna find out about my personal journey through fitness, what exactly the NEAT method is, the ways you can use your body in any condition, and why I’m telling you not to do exercise for fitness but to simply get off your buttsky and do something that you like to do, then listen in to today’s special interview of me by Molly and Angela at Five For Life. 

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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!

Wondering how you can stay fit and healthy by doing things you like to do? Then grab my 5 for 50 Lifestyle Strategies Guide hints, tips, and info on how to create a balanced and healthy life that you love! 

As your body ages, there are always concerns lingering over how best to care for it and how to avoid serious pitfalls. As women in midlife, there are various health issues to contend with but Osteoporosis is a very real and very serious issue playing on our minds.

Osteoporosis is a silent lurker, slowly wreaking havoc on your body with no outward signs that it has developed. So how do you know what to look out for? How can you tell if you have it? And what do you do to prevent it in the first place? These are questions that really play on my mind. Not having a thyroid means my bone health can be badly affected. So whilst I was mulling this over, I realized it was the perfect opportunity to reconnect with Dr. Justine Bernard. 

Justine is a Physiotherapist, Doctor of Physical Therapy, Gyrotonic Master Trainer, and international presenter lecturing on osteoporosis and exercise. 

Whilst dancing professionally during her college years, Justine suffered a back injury and it was the rehabilitation from this that spiked her interest in anatomy. She went on to study Physiotherapy and then to specialize in Osteoporosis and now offer a very specialized Gyrotonic Technique treatment from the Elements Fitness and Wellness Center. 

If you’ve ever gone into a doctor’s office or had some tests done, nervously awaiting the results, only to be met with a “mumble, mumble, mumble” of a bunch of numbers and results that don’t mean anything to you, then Justine will iron that out for you today. She deep dives into just what the tests for Osteoporosis are, what the results mean, and what you can do once you have them to help your body rebuild some bone density and maintain bone health. 

Justine tells us to think of our bone stores as a bank account that we should always be adding to so that we have reserves built up for our midlife years and later when we are more susceptible to problems. In today’s episode, she tells us just what we can do to build up that precious bone reserve. She covers everything from diet, thyroid, supplements, medications, Vitamin D right out to tips on how to prevent falls and improve your balance so that you don’t cause bone damage. 

If you already have a diagnosis for Osteoporosis, you’ll still benefit from this amazingly insightful interview as Justine also shares the steps you can take after diagnosis to rebuild bone density, and discusses how to weigh up the risk versus the reward of certain exercises for each highly impacted area of your body. 

Click play to jump right into the episode with us and find out how to build your bone bank account so you can live with better bones in your midlife and beyond. 

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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’re looking for support through your health and fitness journey, then don’t forget to check out my 4 Week Lean Out Program!

Your health and fitness journey is one that should be tailored to your own individual needs, but there are some aspects that are pretty universal. It’s no secret that I am a big fan of intermittent fasting, and one of the most common questions I get asked about it is “Can I exercise when I fast?” I wanna make sure that you get the best possible results from your fasting, so I’m sharing with you today, my thoughts on this matter, and it applies to almost everyone. 

I guide you through Intermittent Fasting in my 4 Week Lean Out Program, and I hear all the time…

Can I exercise when I fast? 

Should I and is it safe? 

How do I do it without burning out? 

I know that this question is playing on your mind, and perhaps it’s stopping you from trying intermittent fasting in the first place. The answer to these questions is largely dependent on your fasting experience, the type of fasting you are practicing, and the type of exercise you are doing. 

Want the insider scoop so you can feel the benefit in the safest and most effective way? Then listen in to today’s episode and then follow the links below to go more in-depth. 

• Podcast Episode 38 - Beginners Guide to Intermittent Fasting
• Podcast Episode 79 - Benefits of Intermittent Fasting
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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!

 Need some support navigating intermittent fasting as part of your health and fitness routine? Then sign up for my 4 Week Lean Out Program! 

People run marathons for a multitude of reasons: health and fitness, mental stamina, charity funding, good old fashioned fun. But as they race alongside and past you, it never enters your mind that this person might be racing to build endurance for life-saving medical treatments. 

That’s exactly what Tracy Hickman has been doing for the last year as she literally races through chemotherapy. This has been a journey of the greatest endurance for Tracy. After being diagnosed with a very aggressive form of Breast Cancer in April 2019, Tracy had a mere 10 days to come to terms with it before being whisked away to see a Surgeon and start the treatment process. 

Tracy’s journey through the treatment has been eye-opening as she has pushed her mind and body to the limits in every possible way. Through the pain, tears, and uncertainty, the one thing that has been consistent and kept her grounded in “normality” was her love for running. 

With the support of her Oncology Physiotherapist, Tracy used endurance and strength training immediately after chemotherapy sessions to rebuild her health, mitigate side effects where possible, and reduce the risk of lymphedema. 

In this episode, she shares her incredible journey with me, from diagnosis, treatment, and side effects, to support systems, revelations, and looking forward. All this tied together with a string of marathons and a hearty dose of endurance like you’ve never experienced. The photo Tracy has shared was taken in August, during the Total Sport Xterra series. It’s a series of 6 races around Auckland, every 3 weeks, during winter. The first one was straight after her first chemo session, so each time she completed chemo on Thursday and then take part in the 6km race on Sunday. Her friend and partner stayed with her as she walked the first few, and ran the last couple. 

Listen in to hear Tracey’s inspiring story about her journey of endurance as she literally and metaphorically raced through chemotherapy. 

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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’re ready to take your health and wellness to a new level then don’t forget to check out my brand new 5 for 50 Lifestyle Strategy Guide!

If you’re anything like me then you’re pretty conscious about what you eat and how you look after your body but Aimee Carlson takes her healthy lifestyle to a whole new level. If you thought that staying healthy was all about diet and exercise then you’re in for a surprise as Aimee shares her expertise on how to remove hidden toxins from your life. 

When you really stop to scrutinize everything that you come into contact with on a daily basis, it’s clear just how many possibilities there are for ingredients or substances that are not in our best interests lurking around in our life. You might already be avoiding environmental pollution by using public transport or cycling/walking but what about your home life? 

Shopping for green alternatives can be an overwhelming task with so many companies “greenwashing” in their attempts to sell products that aren’t quite as healthy for us as they imply. So how do we know what routes to take? Which products are safe? And where do we start on our cleaner, healthier journey?

Aimee Carlson is affectionately known as the Toxin Terminator and is here today to share her steps on how to create a toxin-free lifestyle. She claims that since we can’t control what’s going on in the outside world, we should be our own best advocates by taking more responsibility for what’s brought into our home life. As she helps us deep-dive into how we are affected by air, water, absorption, food, and mental toxicity we uncover how our health, hormones, and wellbeing can be improved through cleaner, toxin-free choices. 

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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’re ready to take your health and wellness to a new level then don’t forget to check out my 4 Week Lean Out Program!