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

Have you ever had life throw a curveball at you and force you to reinvent your life?

Perhaps you’ve been unhappy or discontent with your life but have been nervous or unsure about taking steps to change it?

Or maybe, as a woman over 50, you’ve felt that your age prevents you from pursuing your dreams.

Shelley Webb joins me on this week’s episode to tell you that no matter what age or stage of life you are in, you can make the rest of your life the best of your life! 

Once a registered nurse in California, Shelley has had pivot her life and career several times to live the life that works for her. Her choice to give up her career to stay home as a full-time carer for her father after his dementia onset was the beginning of the accidental creation of opportunity and growth. 

Since she built her own company, Shelley has launched an annual conference for her industry and is currently building a subscription model to fit in with the current Covid restrictions. She’s also a brand ambassador for the Oprah magazine. She attributes her continued success and happiness to being intentional in her actions and refusing to be a retiree that sits on the sofa watching TV all day! 

Listen in to today’s episode to hear Shelley’s message of inspiration to you on how you can reinvent your life and career with intention! 

“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!  

• Social Media Website
• Social media conference
• Facebook
• Instagram
• Twitter

For more episodes, click here.

Despite the crazy year we’ve had (I’m looking at you, Covid-19!), it’s so important to keep your focus on the things that create joy in your life. As the holiday season approaches and you realize that you need to reinvent your celebrations this year, try not to dwell on what you might miss out on. Instead, think about ways to be grateful during the holidays. 

Gratitude is a word that’s thrown around a lot. Given the current climate, you might be struggling to find things to be grateful for. Perhaps you try to stay positive but can’t think of ways to express those feelings. 

And don’t think I can’t hear you saying, “Hey! What have I got to be grateful for? 2020 has been a disaster!” 

Stepping away from our emotions for a minute lets us look objectively at our situation. It's vital for your own well-being that the big picture doesn’t overshadow all the small details. What do you have to be grateful for? Your health, your home, heart flutters at morning birdsong, the smells that take you on a sensory journey, the knowledge that your loved ones are safe, food on the table? 

Gratitude is not just a state of mind. It brings many emotional and physical health benefits with it. It’s also the foundation of strong relationships and communities. By taking the time to come up with thoughtful and new ways to be grateful and express your gratitude to and for others, you sustain the lifeline that many will be reaching for during the holidays. 

So what are you grateful for? And how will you be showing your gratitude this holiday season? Listen in to this episode for some new ideas on ways to be grateful, express gratitude, and find out just what it does for your overall 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 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
• My YouTube Channel
• Spark Fitness membership
• Gratitude prompts worksheet

It’s all too easy to become complacent in life. The routine we have gotten used to, the habits we have created become our normal. But what happens when that state of normal leaves you feeling lost, stuck in a rut or even depressed? It’s time for an adventure, that’s what!

That’s exactly what Stacey Newman decided right before she took the first step to recreate her life and happiness. As a divorced, working mom of two kids, Stacey was in a job that didn’t light her up anymore and had a string of failed relationships behind her. She struggled to find what was missing from her life, but she reckoned that a change of perspective might help her figure it out. 

Stacey went from “woe is me” to “wow is me” by resolving to look at everything in her life as an opportunity. She realized that adventure doesn’t need to be a backpacking trip across the world to hike the Indonesian mountains. Adventure is simply a new experience or opportunity, and it can be a single tiny step or a momentous leap. It can be across the country or right on your doorstep.

Stacey’s first adventure was a baby step. She left her office by a different exit than usual and walked home via a different route. The next week she tried a new restaurant that she passed the previous week. And the week after, she did something else, and then something else, and eventually, Adventure Wednesdays were born. 

By continuously pushing herself into her curiosity and discomfort, Stacey discovered the things she liked to do. She created adventures that were unique and fulfilling to her, without following someone else’s definition of adventure. 

Since then, she has met her “adventure partner,” hula hooped on top of a mountain, installed art at the Burning Man Festival, started her own online business, sold her house, and moved across the country to explore her dreams of a tiny home and nomadic life.

Stacey now coaches others on releasing fear and limiting beliefs so they can find their own adventures, create connections with others, and experience deep fulfillment and happiness. It’s her mission to help you move out of that feeling of being stuck and realize that you’re not lost; you’re simply….on an adventure. 

“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 robust 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!  

• Finding Fun Playbook
• Instagram
• Website
• Facebook

• Play personalities
• Burning Man Festival
  
  Other ways to enjoy this episode:

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

For more episodes, click here.

Do you find yourself reaching for the ice-cream or potato chips when you’re stressed? Do you rush to the fridge when you hear bad news? Pig out on the sofa at night when bored? Or find that you’ve eaten dinner while preparing it? Recognizing emotional eating signs is the first step in taking back control of your eating habits and your life.  

Feeling in control of your own life is not a luxury reserved for others. Even when life is crazy and unpredictable, you can adopt healthy coping strategies that support your health and lifestyle. 

2020 has been a great example of losing control and feeling out of whack with yourself and life in general. As the year-end nears and Thanksgiving approaches, it’s time to take stock of how your habits have been affected by these feelings. If you’ve begun to rely on food for comfort or turned to emotional eating to make yourself feel better or relieve the stress, then now is the perfect time to reboot and regain control of your health. 

This episode shares how to identify the signs of emotional eating, even when you think you’re not guilty. It will clarify the difference between emotional eating and eating for hunger and provide you with my top strategies to stop emotional eating and feel in control of your life without relying on unhealthy eating habits. 

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!  

• 5 for 50 Kickstarter Strategies Guide
• Dissecting Diets blog post
• Deconstructing Diets podcast episode
• Baked Blackberry Ricotta French Toast
• Roasted Butternut Squash Soup
• Turmeric Whole Roasted Cauliflower
• Jamaican Jerk Vegan Tacos 
• 1 Bowl Pumpkin Pie (Vegan/GF)

How to manage your priorities is a key factor in whether or not your life turns out the way you hoped it would. It may indeed be influenced by chance, luck, hard work, drive, skills, education, financial capacity, and many other components. However, how you manage your priorities will supersede all of these. Therefore, it is crucial that you recognize your behavior patterns and implement sound strategies to help you reach your goalposts.

From an early age, you are taught that you need to make tough decisions.  You are reminded that you can’t have everything in life. You are unwittingly conditioned to believe that you must choose between the things you desire. We carry this belief into our adult lives, too. 

We see this when women lose their self-identity when they become a mother. The new role takes priority, and many women forget to nourish their personal life, too. We see it when we take a job that pays the bills instead of chasing a dream job that fills the soul. And we see it when relationships fail because life was hard; you can’t always win. But, fighter-pilot Kate Lowe is spreading her message that with a little strategic thinking, you absolutely can have it all. 

The powerful and thought-provoking words of a fighter-pilot who purposefully and intentionally set out to manage her priorities in a way that allowed her to do and have everything she wanted. Kate has chosen to design her life on her terms, unwilling to compromise or accept limits on her aspirations. 

From attending a civilian college to earn a Second Leuitenant’s Commission, successfully becoming a fighter pilot in the US Air Force (a male-dominated industry and prolific career choice), building a stable and supportive relationship within an ever-changing landscape, to re-designing her career in an industry she loves so that she could also be the parent she wanted to be, and all while making sure her own cup was filled. 

Kate is intentional in her actions and utilizes fighter-pilot tactics to manage her priorities in a way that enables her to have a successful career, to set the boundaries in her career, to have a healthy marriage, a happy family life, a bond with her children, and a personal life of deep fulfillment. 

She’s on this week’s podcast to share those techniques and strategies so that you, too, can focus your enthusiasm with the direction and intention required to create a life that you love rather than live the life you are dealt.

“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 robust 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!  

• Website
• Facebook - Athena's Voice

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

For more episodes, click here.

I don’t know about you, but I love to spend time in my garden. Maintaining my flower beds and creating a haven to relax in used to be an easy job. Now that I’m in my 50s, it takes a lot more effort, and if I’m not careful, it causes a lot of tension and pain in my back. Knowing how to prevent back pain or even gain some back pain relief has been a game-changer for me. I bet it would be for you, too.

No matter how hard we try, there is just no getting away from the bending, twisting, and lifting that we do every day. However, knowing the right way to move your body can make a massive difference to your comfort, ability to move, and physical health. 

As we get older, it’s not uncommon for us to spend a lot more time sitting down. But don’t you know that sitting is the new smoking?  To prevent back pain in the first place, your body needs to be active. It requires a strategy in place that supports your bone and muscle health.

On the flip side, many of us are becoming primary caregivers to our elderly parents. So, we are more active but in ways that we are not used to. Your back needs to be primed for your change in age, needs, and lifestyle.

So listen in to today’s episode to find out my top strategies that you can put in place right now to support strong bones, strong muscles, and a healthy back that lets you live a full and active midlife! 

“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!  

• How to build better bones
• Youtube channel
• Intermittent fasting starter guide
• 4 Week Lean Out Program
• 5 for 50 Kickstarter Guide

• Website
• Facebook
• Instagram
• Youtube

If you’re ready to slow down and raise awareness of your health and lifestyle more sustainably, then don’t forget to sign up for my FREE 5 for 50 Kickstarter Guide! 

For more episodes, click here.

Have you ever found yourself bored at work? Has your dream job become your living nightmare? Maybe your work pays the bills,, and your true passion is a hobby, side hustle, or pipe-dream.

Through developing my business, my path has unraveled and evolved. I’ve met and built relationships with other women,, business owners, entrepreneurs, and trailblazers. 

Along the way, I have been fortunate enough to meet other women with similar passions. Two of those women are Amy and Nancy Harrington, two sisters and best friends from Chicago. 

Amy and Nancy had what you could only describe as dream careers. Forging professional careers in male-dominated industries, making great money, and following what they thought was their dream jobs.

Fortunately for them, life threw some curveballs that allowed them to redefine their idea of success. Leaving behind lucrative positions in the TV industry and advertising world, the sisters joined forces to find their true passion. 

Little did they know that in doing so, they would find not only their own passion, but they would light a spark that would go on to blaze a bonfire of success, empowerment, and community building. Inspired by the Me Too Movement's support and solidarity, the Passionistas Project has gone on to share the stories of women-owned businesses all over the world in a bid to inspire women to follow their dreams and pursue their passions, and find the fire in their belly. 

Listen to this episode to hear all the details of the journey, some name-drops of the celebrities they’ve encountered along the way, and the life-altering benefits of following your passion.
 

“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

• Website
• Facebook
• Instagram
• Youtube

For more episodes, click here 

Reaching midlife brings many perks. Your family has grown and flown the nest, and your career has been established; you’ve had time to figure out who you are and what you stand for. Now, it’s your time. Time to kick back, spend some time on yourself, and enjoy the things that you’ve built in your life. Perhaps, like me, you have the travel bug and enjoy exploring and adventuring. 

No matter what your life looks like now, one thing is certain. You need energy to enjoy it! Life certainly doesn’t get any less tiring just because you’re getting older. Actually, the opposite is true! 

Life is exhausting, right? So you need to boost your energy in whatever way you can. But what kept you strong, fit, and energized in your 20s and 30s just doesn’t fit the bill in your 40s and 50s. The strategies from before don’t work now, so how can you keep boost your energy so that you have enough vitality to enjoy life without feeling burnt out? 

Well, it’s simple, really. You can boost your energy with nutrition strategies. Easy to implement, easy to stick to, nutrition strategies that provide nutrient-dense food, so your body feels as young as you do! 

As a fitness and nutrition coach and as a woman in midlife, I’ve test run just about every diet, weight plan, exercise regime, and eating schedule in existence! And I can tell you that nothing comes close to the health and energy-boosting results of simply nourishing yourself with good, wholesome food and having a plan in place as to what and how to eat. 

I’ve been asking you what tips and info you need to know, and lots of you complained of feeling low in energy. So, listen in to this episode to find out exactly how to fix that and boost your energy with nutrition strategies so that you can eat better, feel better, and live better. 

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!  

• 50 for 50 Kickstarter Guide
• My Fitness Pal - nutrition tracker
• The Minimalist Baker (my fav chef!)
• episode 87 - How to build better bones

• episode 91 - Cravings are not all bad (how to control emotional eating)

Are you aware of your consumer habits or are they impacting your health and your environment without you even realizing? 

It’s easy to get comfortable in an easy-come-easy-go lifestyle, but fast-living could be negatively impacting your physical health, mental wellbeing, the environment around you, and the people of this Earth.

A major player in the big-picture of sustainability in the fast-fashion industry. 

In an effort to find clothes that looked good, felt good, and did no harm, Mary Kingsley and her daughter, co-founded sustainable clothing and apparel company, Lady Farmer. 

Inspired by her love of nature, and respect for the earth, and fuelled by her need for clothing that was functional for her new-found country lifestyle, Mary set out to bring ethical and sustainable clothing to all women who choose to be conscious of the impact consumer choices has on the world around them. 

Despite having no experience or knowledge of the industry, they found themselves supported at every step of the journey and have since successfully produced their first line of products and moved into other areas of sustainability. 

They produce organic, biodegradable, products manufactured in a way that is fair to workers and grown locally where possible. 

Becoming more aware of what you consume and how you live can only do good. Mary shares her top 3 tips on how to achieve a slower, more sustainable, and more healthful lifestyle in this week’s interview.

Whilst listening, why not check out your wardrobe and find out how many items of your clothing are, surprisingly, made from PLASTIC. 

Let us know in the comments what you find! We’d love to hear about your journey to a slower, more sustainable lifestyle. 

“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!  

• Lady Farmer's Guide to Slow Living book
• National Young Farmer's Coalition

• Website
• Facebook
• Instagram
• Podcast

If you’re ready to slow down and raise awareness of your health and lifestyle in a more sustainable way then don’t forget to sign up for my FREE 50 for 50 Kickstarter Guide! 

For more episodes click here