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

In today’s Quick Tip I share three steps so you can to turn your day from crappy to happy. These tips will show you action steps that you can take to change any not so good day into a positive day.

For exclusive content around this and other fitness, nutrition and lifestyle tips go to heikeyates.com and get one of my free training guides. Don’t forget to snap and post a photo on your social media while listening to the show and tag me @heikeyates!

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One more thing! Make sure you subscribe to the podcast to stay up-to-date on the latest tips, strategies, and interviews with incredibly inspiring women.

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Running. It’s a topic not everyone gets excited about, and maybe especially so if you are in midlife stages. Here to take away the fear of the unknown are Lisa Reichman and Julie Sapper, owners of Run Farther and Faster and RRCA Certified Coaches.

Lisa and Julie co-founded Run Farther & Faster in 2010 to help runners and aspiring runners of all abilities “do a little more each day than they think they possibly can.”  

Our passion and experience, as coaches, competitive runners, and busy parents enable us to provide a comprehensive approach tailored to each runner’s background, goals and lifestyle

Together we discuss the ins and out of running and explore questions to help make running accessible for ALL people, in every gender, physical ability, and age in life.

These ladies help explain why you don’t have to be born a runner, or even athletic, to enjoy this sport and relaxation activity.

They go over essential points on why you are (seriously) never too old to start, and what benefits there are to starting later in life, as well as how to work your fitness level up gradually and safely so that you can enjoy running for years on end.

They talk about what equipment is essential and if running can be done on its own or in conjunction with other activities such as strength training.

After hearing this episode you will want to strap on your shoes and head out the door for some much-needed sunshine, fresh air, and mental clarity, and you will be on your way to the healthiest you yet!

Links mentioned in the show:

• Website
• Facebook
• Instagram
• Podcast
• Twitter

Other ways to enjoy the show:

• Inspiring Interviews on YouTube

Were to subscribe and listen:

• iTunes/Apple Podcast
• Google Play
• Spotify

If you enjoyed this episode of the Pursue Your Spark podcast, please leave a rating on iTunes, write a review and subscribe.

Do you ever wonder why some women seem to HAVE IT? They look so vibrant and put together every time you see them, with an air of confidence that seems infectious.

You may wonder, where did she get that outfit? How can I feel more confident and look my best, at an age where my body may have changed, and my clothes might be a bit out of date?

That’s precisely what we are going to explore on today’s show with Misty Ann Khan, Owner, and creator of My Closet Reboot.

Misty knows what it feels like to wake up one day and say, are my only options in Midlife to look FRUMPY?! And here’s a hint, she wasn’t going to stand by and let that happen. She began a quest to declutter her closet, and declutter her life to make things more inspirational and relaxing.

As she puts it, “I’m at a place in my life where I’ve decided life is too short not to feel my best every time I get dressed. And, I’m going to do something about it.”

Join us as we discuss closet must-haves, if the little black dress is still in style, how to feel great without spending a fortune, why closet organization can change your life, and most importantly, how to show up as the best version of you every day. Plus, what does 2019 Fashion have in store for us...

Links mentioned in the show:

• Website
• Youtube
• Instagram
• Facebook
• Pinterest
• Blog

Other ways to enjoy the show:

• Inspiring Interviews on YouTube

Were to subscribe and listen:

• iTunes/Apple Podcast
• Google Play
• Spotify

If you enjoyed this episode of the Pursue Your Spark podcast, please leave a rating on iTunes, write a review and subscribe.

So amazing to catch up with Jasmine Jafferali @healthyjasmine, Holistic Lifestyle and Wellness Consultant and Owner of Healthy Jasmine.

Jasmine was dealing with food allergies and sensitivities that lead to migraine headaches, fatigue, bloating and other debilitating side effects. In addition to this two years ago, Jasmine was diagnosed with Chronic Lyme disease.

Seeking help through holistic treatments Jasmine found solutions and these experiences led to starting her own wellness business.

She shares how her 4 pillars of health: Faith, Family, Food, and Fitness are connected and why they are essential.

Jasmine shares 3 tips that might help other women dealing with chronic illnesses.

How you can reach Jasmine:

• Website
• Instagram
• Facebook
• Twitter

Links mentioned in the show:

• The Ultimate 3 Minutes Workout

Other ways to enjoy the show:

• Inspiring Interviews on YouTube

Were to subscribe:

• iTunes/Apple Podcast
• Google Play
• Spotify

If you enjoyed this episode of the Pursue Your Spark podcast, please leave a rating on iTunes, write a review and subscribe. 

Intermittent Fasting has grown in popularity, and during our 6 Week Lean Out Challenge, many participants had more questions. What better way than to address them in an entire podcast.

Today we are talking all about Intermittermittent Fasting in particular:

• What is Intermittent Fasting
• Fasting vs. Grazing for weight loss
• Benefits of Intermittent Fasting
• People who shouldn't fast
• Key points to remember during Intermittent Fasting

Links mentioned in the show:

• 4 Week Lean Out Program
• Why we need your boost magnesium intake in midlife

Where to subscribe:

• iTunes/Apple Podcast
• Google Play
• Spotify

If you enjoyed this episode of the Pursue Your Spark podcast, please leave a rating, write a review and subscribe. 

I am so excited to have Loretta Sayers @lorettas_countdownto60 creator of the Countdown To 60 blog and Better After 50 Influencer on the show today.

In her stories, Loretta shares how she grew up in a family with 14 kids, left her home at age 15, and learned necessary survival skills not only financial but also emotionally along the way.

Loretta shares her advice with other women going through a tough time and what they can do to move on with guilt and shame.

Enjoy Loretta's life story which may be similar to what you experience or experienced in the past.  I am sure you can relate to her stories.

Links mentioned in the show:

• 4 Week Lean Out Program

How to reach Loretta:

• Instagram
• www.thecountdownto60.com
• Facebook
• InstaOver50Group   

Other ways to enjoy the show:

• Inspiring Interviews on YouTube

I am so honored to have Ashley Koff, Registered Dietitian @ashleykoffapproved and owner of The Better Nutrition Program on the show. 

With her twenty years of experience as a dietitian, Ashley is a wealth of knowledge when it comes to nutrition.

Ashley became passionate about how nutrition is influencing the body through her own experiences going on a frozen yogurt diet a friend recommended or trying a goat milk cleanse. 

I had so many questions that you guys wanted answer for:

• You are what you digest! Is that true?
• What is the best diet to lose weight?
• How do I stop the sugar cravings?
• Does wine keep me from losing my belly fat?
• How go I get more energy and stop the weight gain in peri-/ and menopause?

Ashley shares her three lifestyle strategies for women in midlife and how to feel energized and support a healthy lifestyle.

Subscribe and Review in iTunes

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 on iTunes.

While you are there, I would love it if you left me a review over on iTunes 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. You are amazing. Thanks!

Links mentioned in this episode and how you can reach Ashley:

• Instagram
• Facebook
• YouTube
• The Better Nutrition Program

Other ways to enjoy the show

You can find our interview on YouTube in the “Inspiring Interview” section.

I want to wish you a happy and healthy new year. Thank you for being, and I am excited about the new year with amazing content coming your way.

We are starting the year off with a FREE 6 Day Lean Out Challenge with Intermittent Fasting. Intermittent Fasting the hottest trend when it comes to losing weight and feeling healthier. My own 60-day Experience with Intermittent Fasting created quite a stir.

In today’s podcast #35 I want to inspire you to take action by declaring your biggest goals, embrace positive habits and focus on a positive attitude in your life.

Of course, I can’t speak for your goals and ambitions when it comes to your health and fitness goals. You can reach your goals by gaining clarity on what is important to you and stop spinning your wheels by taking action.

I want you to take some time and ask yourself the following questions? Write them down so you can see them right in front of your own eyes. Make your goals as big as you can dream them.

What is your biggest fitness and lifestyle goal you want to reach? And not just for 2019…

Here are a few examples to get you started:

• Lose 50  lbs
• Run a marathon
• Learn how to lift weights
• Hike the Inca trail in Peru
• How to Choose the right nutrition for your lifestyle

I am sure you have some many other ideas, so write them down. Don’t hold back or think that ANY one of them is too big.

What are 3 habits that hold you back from reaching your goals?

Put those habits underneath your goals. Don’t just think about them, write them down so you can see them in front of your eyes.

• You stopped making yourself a priority and let others take over your life
• You don’t know how to eat healthily and what foods to choose
• You don’t plan exercise into your day and keep putting it off
• You don’t ever seem to have time for anything

What are some negative thoughts that you can reframe into a positive though to reach your goals?

• When you think I don’t feel motivated to work out but I should, turning the workout into something that’s a burden. Think about how it makes you feel once you're done and how energized you feel afterward.
• When you are not sticking to your nutrition program and feel defeated, think ok today was not perfect but I’ll try again tomorrow.
• How do you feel about yourself every day? If you tell yourself that you don’t have the courage to try something new.  You can change that thought progress and instead keep telling yourself that YES you have the courage and overcome that fear.

Changing your mindset has a significant impact on how you are living your life every day.

Start the year off with clarity and take charge of what you want in your life with courage and confidence. I am here every step of the way to guide you and show you what’s possible.

Keep your goals in your journal, on the fridge, over your computer or where ever you see those goals often and to remind you of how awesome you are.

I would love to find out what your goals are so shared them with me.

If you are interested in the FREE 6 Day Lean Out Challenge you can get in by clicking the link in the show notes.

Links mentioned in this post:

• Free 6 Day Lean Out Challenge with Intermittent Fasting
• My 60 Day Experience with Intermittent Fasting

Love your day,

Heike

So honored to have @lorrainecladish, journalist, mom, social media enthusiast and bilingual author on the show today.

Lorraine shares her story of growing up in Spain and how writing has helped her through an eating disorder, bouts of depression and low self-esteem.

Lorraine’s journey took her from desperation to getting back on her feet during the great recession, starting her successful online magazine Viva Fifty. Along the way she rekindled her love to Yoga and founded the “Flawed Yogini”.

Lorraine shares her 3 strategies to help other women succeed after hitting rock bottom.

Subscribe and Review in iTunes

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 in iTunes. Open the iTunes app.

While you are there, I would love it if you left me a review over on iTunes 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.

Links mentioned in this episode and how you can reach Lorraine:

• Instagram
• Facebook
• YouTube
• Pinterest
• Website www.lorrainecladish.com

Other ways to enjoy the show

You can find our interview on YouTube in the “Inspiring Interview” section.

I am excited to share my interview with Lisa King today.

Believing that she can turn "any" difficult situation in her life around has help Lisa overcome tremendous obstacles in her own life.

Lisa shares her insights of her bestselling book "Tiny Life Changes," which she co-wrote with her sister Lauren Daniels that can help you turn your life around.

She believes in disease prevention, a healthy lifestyle and being the best version of yourself. Her approach has permeated her family and the people touching Lisa's life.

Lisa's top 3 tips to stay gut healthy during the holidays [25:00]

Subscribe and Review in iTunes

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 in iTunes. Open the iTunes app.

While you are there, I would love it if you left me a review over on iTunes 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.

Links mentioned in this episode and how to reach Lisa:

• Instagram
• Facebook
• Email: [email protected]
• Blog: www.thefulfilledpharmacist.blog
• Website www.tinylifechanges.com
• The free guide mentioned in the show at www.tinylifechanges.com
• Happily Ever After League

 Other ways to enjoy the show

You can find our interview on YouTube in the "Inspiring Interview" section.