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

I decided to start this holiday season off with a bang and show you how you can eat your favorite holiday treats without guilt and gaining weight.

No more holiday weight gain, sugar crushes, food hangover, and no more diets.

Enjoy my 5 Quick and Guilt-Free Holiday Survival Tips

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.

Have a wonderful and safe Thanksgiving,

Heike

My guest today Is Arja Pirinen: Her story is about how she overcame her fears of something new and how despite her fears she went for it. Arja is trilingual, and we have a little surprise for you. So hold onto your earbuds and enjoy.

I hope you enjoyed this episode and found it inspiring for your journey. Since we had so much fun recording the interview, we thought you might like to watch the interview on YouTube. Here is the link to get to it.

How you to contact Arja:

• Facebook: @Arja Pirinen
• Email: [email protected]
• Nordica Quiroprazia & Pilates

Subscribe and review my show on iTunes

Are your subscribed to my podcast? If you are not subscribed, then I want to encourage you to do that right now. I don’t want you to miss an episode. Click here to subscribe.

If you are feeling extra loving today, I would love it if you left a review on iTunes. Those reviews really help other people find my podcast, and it’s so much fun to read them. Just click here to review, select “Ratings and Reviews” and give the show some love. Click here.

I very much appreciate it.

Cia,

Heike 


What good is motivation if you don't take action. I pondered this question in this week's podcast and shared 4 steps on how you can take action and gain motivation in turn.

Check out the highlights:

• What holds you back to take action despite all your motivation? [2:40]
• 4 steps that lead to action and motivation [7:45]

Links mentioned in this episode:

• Mel Robbins: The 5 Second Rule
• 7 Day Spark Planner

 Give the show some love and leave a review on iTunes

• Review here

Davida Freeman creator and visonary behind VidaDIY and the CondoPlantMama. She is the lover and creative maker of all things DIY, crafty, crazy, and cool. V. turned her passion of creating into a side hussle.

How you can reach V:

• Instagram@jazztique @vidadiyhome @condoplantmama
• Website: condocrafting.com
• Facebook @vidaDIY
• Etsy @vidadiyhome
• Pinterest @vidadiyhome

Other ways you can enjoy this episode:

• Download the full transcript
• Download on itunes (please share with your friends)
• YouTube

The podcast did not air before the DC fair, but please reach out to V. with the links in the show notes.

We also have a blooper video on the Pursue Your Spark Facebook page to show you that podcasting can be quite challenging at times :)

Until next time at the PYS Podcast.

Ciao,

Heike

It's time to silence your inner critic, and I show you how. 

All of us have a little voice in our head telling us that we could have done better, that we are not beautiful enough, that we are not worthy of a happy relationship, that we are ugly or that we are incompetent. We hear this little voice over and over and telling us negative things instead of filling our mind with positivity.

In today's episode #28 I show you how you can silence your inner critic.

Check out these highlights:

• Join the Art Of Igniting Your Spark [2:30]
• 5 Tips to silence your inner critic [9:30]

Links mentioned in the show:

• The Art Of Igniting Your Spark private Facebook group
• Instagram
• Facebook
• iTunes
• Google Play

Let me what steps you might start with and how things are going as you apply them to your life.

Ciao,

Heike

Todays' guest on the show is Deborah Darling.

She says about herself: "She's an ageless style protagonist. Model and show-off. I believe that growing older should only be perceived as a great thing; that there are many wonderful opportunities still waiting to be discovered, marvelous adventures to be had, and a full life to be lived."

Deborah went through a complete transformation physically and mentally. Enjoy her insights on life, love and how she became a model at age 53.

Here is how you can reach Deborah Darling:

Instagram: @DeborahDarling

Facebook: @DeborahDarling

YouTube: @DeborahDarling

Other ways you can enjoy this episode:

Download the full transcript

Download on iTunes (give the show some love by leaving a review)

Vacation time is over, and for many, it's a sad time of the year. During your time away from work you ate well, exercises a ton more and were able to de-stress.

Now that you are back home you might be stressed because work has piled up while you were away, the kid's activities take up many hours in your day or even without kids you have your social obligations that take up a big junk of your time.

But let’s not wait until we are free from work or obligations to stay healthy and fit. You can lead a healthy and fit lifestyle even on a 9-5 job that involves mostly sitting at your desk.

In today's episode #26 I show you how you can stay healthy at work in 5 easy steps.

Check out these highlights:

• Research findings on why it's important to stay active [4:15]
• 5 easy steps how you can stay healthy at work [7:15] 

Links mentioned in the show:

• 5-minute quick office workout 
• Having trouble drinking water (blog post) 
• 7 Days to Pursue Your Spark Planner

I love to hear how you stay healthy while at work. Share your thoughts in the comments below.

Ciao until next time at the Pursue Your Spark Podcast.

Heike

So many of us are dealing with lack of motivation and procrastination and don’t seem to find a way out of this mess.

If you have been listening to me for a while you know I am an action taker and will leave no stone unturned to create real-life solutions to your problems.

That's what today's episode #25 is all about and how you can take action to achieve your goals.

Check out these highlights:

• Do you find yourself guilty of the following scenarios? [2:56]
• 6 effective tips to boost your motivation and stop procrastination [3:58]

Links mentioned in the show:

• 3 Minutes of Fitness Workout
• 7 Days to Pursue Your Spark Planner

• Would you like my help? Then book a coaching call with me at [email protected]. I would love to help you out.

Ciao until next time at the Pursue Your Spark Podcast.

Heike

I hope you have a wonderful vacation planned for this year and maybe you used my Vacation checklist from episode #23 How to take the stress out of planning your best vacation ever, to help you get ready for your trip.

There is still something that might worry you, and that is that you will blow your diet and exercise program while away.

But is it possible to not gain weight, stay fit and still have fun on and enjoy yourself on vacation?

Absolutely!

That's what today's podcast is all about.

Some of the highlights:

- Our daily routines change [3:25]

- 14 exercise and nutrition secrets for a happy and fit vacation [4:50]

Give the show some love by leaving a review on iTunes :)

Links mentioned in the show:

- 3 Minutes of Fitness

- Free Vacation Checklist

I hope you have the most amazing vacation this year and I can't wait to hear all about it.

Love your day,

Heike

Summer is here and in many countries around the world it’s vacation time. Everyone is ready to get out of dodge BUT...the pre-planning is so stressful. Some people don’t want to even deal with all of that stress and opt for a staycation.

Who wants to go on vacation with those stressors looming over us?

So let’s dive into today's episode #23 on how to take the stress out of going on vacation and plan it the right way without feeling overwhelmed.

Here are the highlights:

• 4 Reasons why you should take a vacation [4:15]

• 5 Strategies to get started on your best vacation ever! [8:05]

• Vacation Checklist [15:00]

Links I mentioned in this episode:

• Instagram Messenger @heikeyates
• The 3 Bandits That Steal Your Energy
• Your own printable Vacation Checklist