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

Do you have a morning routine? Whether your morning ritual is made up of refreshing yoga, energizing workouts, or hazy awakenings, the critical part is that it works for you and is an experience of joy. More important than all of that, is that you have a routine in place for your everyday self-care that can be applied any time of any day, not just mornings. 

Self-care is easily overlooked as we imagine it needs to be an elaborate and time-consuming ritual, but that’s simply not the case. On top of that, women often find it difficult or harbor feelings of guilt for spending time on themselves when there are always so many other things that need to be done. 

Today, I share with you how self-care is the foundation of a healthy relationship with yourself and with others, and how taking even just a few minutes a day still counts as a ritual or routine that keeps you energized, healthy, and balanced. 

Your mind and your body are connected, and it’s through the simple self-care habits that I remind you in this episode that you can overcome those feelings of guilt, reconnect with yourself, and feel amazing. 

Listen in to find out what daily tasks you thought were chores are actually self-care in disguise. 

• How to get more sleep and energy 

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!

Check out some other episodes from the show!

Don’t forget to download my 5 Spark Lifestyle Strategy Guide for more tips and tricks on how to live a life that you love. 

Have you lost some of your spark since hitting midlife? 

Many women pour so much of themselves into ensuring the happiness of their children and families that they forget to take time out to do things for themselves. It’s no surprise then that when the children leave home and the nest is empty, rediscovering what ignites your flame can seem like a daunting task. 

I share some of my thoughts on this in an interview with 24 Carat Conversations with Phyllis and Rhonda: where two best friends decided to start a podcast for “Real Women with Real Issues”. 

I met Phyllis and Rhonda on the OSSA Collective, on Facebook, for women podcasters, and they invited me to join them whilst they encourage, inspire and offer hope in a world where life can seem unrealistic. These ladies are committed to creating the communities that women need to support each other and cheer you on as a wife, mother, daughter, sister, and friend. 

In this episode, I touch on some of the most common issues facing women in midlife: 

Who exactly are you? 

What does your life look like now that you are in midlife? 

How do you take care of yourself first, now that your nest is empty? 

As you step into the next season of your life, it’s important to remember that it does not define who you are. Whether this season is motherhood or menopause, you are not defined by your age. 

You are ageless, vibrant, spunky, and young.

So make sure that you take time for yourself, avoid burnout,  do things that you love because you will not always be in the same role in life. I share my experience of this, of the merits of changing relationships with your children as they become adults and my journey of supporting breast cancer survivors through Pilates. 

Listen in to find out how to ignite your own spark in midlife.

• Instagram
• Podcast

• Susan Komen Race For The Cure
• OSSA Collective Facebook Page for empowering women podcasters
• How I became a Pilates Breast Cancer Coach (full podcast episode here)

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!

Check out some other episodes from the show!

Everyone is super busy, and we don’t seem to find enough time to do all the things we want to accomplish. Taking care of work, chores, and the family seems to take up all of our time.

The number one excuse people have for not being in good shape is not having the time or energy to do what it takes to be healthy. So I share with you today 5 easy ways that you can boost your health, fitness, and happiness whilst getting on with your daily work. 

As more and more people find themselves working in office environments, it’s more important than ever that we actively and consciously plan our workouts to fit in with our lifestyles. This way, we don’t end up burnt out, unwell, and resentful of our work-life balance.

In this episode, I cover everything you need to know about how to keep fit and healthy whilst working. I give you practical tips that will help you create a strategy to keep your body active and your mind clear and happy. From what and when to eat, to when to get those active times into your day, to the myths of current fitness accessories. No more excuses, it’s time to take control of your fitness and health. 

Join me to hear just how easy it is to be healthier, and happier, at work. 

• Job burnout - Toker & Biron 2012 study
• Exercise decreases feelings of fatigue - Puetz, Flowers & O’Connor 2008 study
• 5-minute office workout
• How to stay hydrated when you have trouble drinking water
• How to snack healthy at work

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!

Check out some other episodes from the show!

Molly Watts and Angela McDade are the co-creators of Five for Life, the Five for Life Planner, the HABIT MINDSET, and co-hosts of the Live HAPPIER Longer Podcast. They are on a mission to help people learn how to get the most out of their lives while living a longer, happier life.

Collectively this power friendship duo has spent years sharing ideas, stories, and researching scientific studies to see just why some people seem to thrive in all ages and why others struggle. 

Sharing with us today the five daily tips for a happier (and longer living you!), they guide us through principals to live by and remember. Molly and Angela know the steps that get you from idea to accomplishing a goal and explain great tips to retrain your brain and boost motivation. Additionally, they share the secrets to staying happy in everyday life, especially in older age. Join us and take these great tips for yourself, your friends, and your family. 

Where can people discover more about you?

• Website
• Five For Live Planner
• Podcast
• Instagram
• Facebook
• Twitter

Subscribe and Review on Apple Podcast

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!

How many times have you started the new year with a resolution to do more exercise, eat healthier, take better care of yourself? 

And how many times have you vigilantly started your workout routines with your end goal in sight, only to fall off the wagon before you’ve made any real impact on your health or lifestyle? 

You’ve probably heard the saying “New Year, New You”, and it’s easy to see why the phrase is so commonly associated with our health and fitness. Whether you are getting back to your established routines after a seasonal holiday break from it or getting stuck into your resolutions to take better care of yourself, you are ready to become the ‘New You’.

But this New You is not an instant manifestation. There is no quick fix and the progress you need to make will take time. 

But how do you know that what you’re doing is working? How can you track the success of your fitness journey? 

In this episode, I share with you:

5 Easy Methods to Measure Your Fitness Progress

You can use these to track the progress of your fitness and measure the success of your efforts. Listen in to get the full scoop on: 

• The secrets of the scales - the story they don’t tell. Whether you love them or hate them, there’s no denying that they measure your progress. But is the small part of your fitness story a big enough reason to risk the addiction?  
• Why you should keep that little black dress hanging in the wardrobe. Your dream clothes that you’re determined to get into are more than just an inspiring motivator, they’re also a great tool to measure your progress. Listen in to find out how! 
• How much water your body really needs, the best way to make sure you get it and some recommendations on how to keep track so you don’t forget.
• How often to measure yourself and the best ways and times to do it. But don’t get locked in on it - I’ll also cover why you shouldn’t be measuring too often. 
• The benefits of a Selfie. Whether you want to post those progress pics on social media to share your amazing new look and confidence with the world or keep them safely locked away in a drawer, is entirely up to you. Either way, I’ll let you in on just why you should be getting the camera out regularly during your journey to fitness. 
• Exactly what you need to record to make sure you get the most accurate and useful results from tracking your health plan. 
• How to avoid overwhelm when tracking your progress. That’s right, I’ve got your back! Even whilst you’re keeping track of your progress, I’m right here with you to make sure that you are enjoying every minute of it, and that you’re new found confidence keeps you on that wagon! 

So click in and listen along to find out the 5 easy ways that you can measure your fitness progress. 

• 4 Week Lean Out Program
• 5 Spark Lifestyle Guide
• How To Stay Hydrated When You Have Trouble Drinking Water
• Myfitnesspal

Subscribe and Review on Apple Podcast

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!

Family relationships are filled with ups and downs. Many people would put their own families in the “complicated” category. Parents are supposed to be the most significant role models in our lives, show us the right way, teach us to do the most necessary functions to live a prosperous life, and above all, show us, love.

What happens when that dynamic goes wrong, and love is unable to be given by the person whom we need it the most?

Phylis Mantelli did not have a conventional upbringing. She grew up with a bipolar mother who kidnapped her and her siblings while exposing them to violence and constant unrest.

Phylis has spent her adult life working through the trauma she experienced while unintentionally becoming a trusted mentor for her community and beyond, and now a successful author.

She has gone on to touch hundreds of lives by teaching compassion, forgiveness, how to break the cycle, and, most importantly, love. She specializes in helping mother/daughter dysfunctional relationships to heal and move forward.

Where can people discover more about you?

• Website
• Podcast
• Purchase Book
• Instagram
• Facebook

Links mentioned in the show:

• 4 Week Lean Out Program

Subscribe and Review on Apple Podcast

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!

Let's start the year 2020 with a roar and take action in the health and fitness goals that are important to you. Before we move on, we need to take inventory and let go of old beliefs and habits and make room for healthy habits and achievable goals. 

Answers To 3 Of The Most Asked Questions 2019

1. How to get motivated and how to stick to an exercise plan? 

• Big ideas have small beginnings and why we need to stop doubting ourselves and trust the process. Don't ever give up because great things take time and the importance of self-care.

1. How to stop overeating? How do I stick to a healthy diet?

• By practicing mindful and intuitive eating and implementing the five practices, we can stop overeating and stick to a healthy diet. 

1. How to stay fit as I age? Best exercises for older women with back pain? What are the best activities to get rid of back fat?

• Do some research because not everyone has the same history and experience, and your needs are unique. Find the activity that lights you up, invest in yourself by hiring a coach, and find a friend to partner up to help you reach your goals.

Links mentioned in the show:

• Discover How To Practice Mindfulness Now
• 5 Healthy Habits That Can Change Your Life
• How Pilates Can Transform Your Body And Mind
• How Pilates Works For Any Age And Fitness Level with Jillian Hessel
• How To Transform Your Life At Any Stage with Dr. Mimi Secor
• 5 Facts Why Pilates Rocks Your Body Every Time
• #41. How To Start Running In Midlife with Julie Saper and Lisa Reichman
• 4 Week Lean Out Program

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!

Confidence is the topic of choice today, and I want to share some of my most useful tips to build, create, and sustain confidence in the most important place of all - yourself!

How to Boost Your Self-Confidence - Pillar 4

Think of it in your life, baby steps that you've taken to get to where you are right now, to achieve the confidence you have right now. Life was unpredictable, and you didn't know how it would turn out. You could have failed, totally missed your mark, had unforeseen consequences, and you had to take chances. 

Things you have tried and didn't work is also part of confidence.

To Shine and Be Fiercely You Takes Practice. I share three things you can do to boost your self-confidence with you today.

Links mentioned in the show:

• #060. Simple Ways To Find Balance In Your Life – Pillar 1
• #062. 3 Ways To Be Mindful Every Day – Pillar 2
• #065. Why Mental and Physical Strength Are A Powerful Team - Pillar 3
• 4 Week Lean Out Program

What is one challenge that you might need help with? Reach out to me on Instagram @heikeyates.com

Subscribe and Review on Apple Podcast

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!

Most of us have heard of Instagram, but can it really help to grow your business? Sue B. Zimmerman, Instagram Expert, and Business Coach say HECK YES, it’s essential and doable, even for the complete novice.

Sue knows a thing or two about business, being a natural-born entrepreneur and owning her first million-dollar company at a mere 22 years old! She is a leader in business as well as in the art of balancing it all as a 2019 woman on the go. 

Sue shares amazing gems about how to keep control of your life, balance time constraints without missing out, live for progress, not perfection and why health and mindset are non-negotiable. She details business mistakes and lessons and does everything with a passion and smile. Sue B. teaches entrepreneurs all over the world how to have more success with their visual storytelling and content on Instagram with her self developed a comprehensive Instagram course, called: Ready Set Gram. What are you waiting for, let’s dive in!

Where you can discover more about Sue?

• Ready Set Gram
• Instagram Expert
• Personal Instagram
• Youtube - Free Instagram Learning Videos

How to learn more about the 4 Week Lean Out Program

• 4 Week Lean Out Program

Subscribe and Review on Apple Podcast

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!

Mental and physical strength is a vital part of achieving your goals.

Why Mental And Physical Strength Are A Powerful Team - Pillar 3.

There is a difference between physical and mental strength, and why you can't reach your fitness goals without a harmonious balance of both? But sometimes we wonder how to increase mental and physical strength to achieve our goals.

Today we talk about steps that you can implement right now and take action so that you can reach your goals. Changing habits and starting something new is hard, and there might be some challenges that need a little TLC but also tough love. We got you covered there as well.

Reach the goals you set for yourself and every day without a doubt and feeling overwhelmed that you can achieve those goals.

Links mentioned in the show:

• #60. Simple Ways To Find Balance In Your LIfe - Pillar 1
• #062. 3 Ways To Be Mindful Every Day - Pillar 2
• 4 Week Lean Out Program

What is one challenge that you might need help with? Reach out to  at heikeyates.com

Subscribe and Review on Apple Podcast

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!