Episodi

  • Have you ever thought that it was too late to achieve a goal? That being past 50 years old meant that certain things were out of your reach forever? This week on Pursue Your Spark, our guest, Dierdre Wolownick, tells us how we can truly achieve anything we put our mind to, even when we’re older than 70.

    4 Steps To Achieve Any Goal, No Matter Your Age

    Dierdre is an author, mother, professor, marathoner, and musician, speaks 8 languages, plays several instruments, and founded and conducted the West Sacramento Orchestra, but that’s just the tip of the iceberg.

    She is also the oldest woman to climb Yosemite’s El Capitan, the iconic 3,200-foot granite wall in Yosemite National Park. She broke her record after scaling the rock face when she was 66 and for a second time on her 70th birthday. What a legend!

    Despite what people think, life after 50 is still a life worth enjoying with fun and adventure. Dierdre shredded her fears and started climbing at 59! What is something you’ve been dreaming of doing but felt as if the time has passed? Whatever it is, take a page from Dierdre's book, and do it anyways by having the courage, journaling your dreams, getting rid of stifling beliefs, and doing the unexpected.

    Eliminate any thought or belief that keeps you in the box you have put yourself in. Three of these fears mentioned in the podcast relate to time, uncertainty, and age. What if I don’t have enough time to pursue my spark after dealing with family duties? What if I am unsure about my dreams and desires or don’t even know what goals I’d like to achieve? What if I truly am too old?

    Dierdre explains that you can always make time for what’s important if you want it badly enough. She also encourages us to recall what made us happy as a child and go back to explore that passion. In doing so, we should embrace aging, as it is a natural part of life, and make the time to keep being exhilarated by the child-like activities we did when we were young.

    She has so much more advice to give us on this topic, but you should finish the podcast and then grab a copy of her book, The Sharp End of Life: A Mother’s Story.

    As you heard here, you will learn how to “…make friends with fear in all its forms” and catapult into your brave future, where all of your “crazy” goals are met, regardless of your age.

    Click here to listen!

    Rating, Review & Follow on Apple Podcasts

    Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ – just like you – thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then, let me know what you loved most about the episode!

    There is always something new on the feed, and if you have not joined the show, there’s a chance you’ll miss out. JOIN NOW!

    Links mentioned in the show:

    Paktli Foods: https://paktlifoods.com/ - Use code PURSUEYOURSPARK15 for 15% off your order of a Celebration Box or individually packed Paktli snacks!

    Fasted + Fit Over 50 Jump Start: Check out the new Protein Recipe Pack Boost Your Energy With Nutrition Strategies For Women over 50

    How to reach Dierdre:

    Get her book on Amazon

    Instagram

    Facebook

    Website

  • Why is it important to eat protein? What are the health benefits of adding more protein to your daily meals? Many women undereat protein and overeat carbohydrates. Because eating quick carbs like bread, bagels, croissants, pretzels, or protein bars is easier to carry when you get hungry.

    Getting enough protein is essential for your overall health. It’s time to look at protein. If you thought about starting a diet to lose the extra weight, go on a sugar buster diet or some form of detox, then take this one simple step to help you feel better and lose the excess weight gained over the holidays that I’ll be talking about today, and that is eating more protein.

    Experiment with those guidelines based on your metrics. Eating enough protein is very individual, and you must remember how you feel after eating and the feedback your body gives you on the right amount of protein your body needs. It's important to remember that there are different types of proteins, which can also make a difference to you. We want to give our bodies what they need to stay strong and healthy, and adding more protein to your diet is great.

    We are talking about the 4 essential reasons women need to add more protein over 50. Eating enough protein gives you more energy, helps you lose weight and body fat, and keeps your cravings at a minimum. As women over 50, we will want to increase our protein intake. The amount of protein you need depends on your age, activity level, and overall health.

    Reach out to me at [email protected] or on social media if you have more questions and need help with your health goals.



    Click here to listen!

    Rating, Review & Follow on Apple Podcasts

    Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then, let me know what you loved most about the episode!

    Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed, and if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!

    Links mentioned in the show:

    Paktli Foods - https://paktlifoods.com/ - Use code PURSUEYOURSPARK15 for 15% off your order of a Celebration Box or individually packed Puffly snacks! Fasted + Fit Over 50 Jump Start Check out the new Protein Recipe Pack Boost Your Energy With Nutrition Strategies For Women over 50 5 Amazing Ways Intermittent Fasting Helps You In Midlife 3 Ways to Relieve Belly Bloat And Pilates Is One Of Them Are Store Made Protein Shakes Healthy? Help! How Can I Stop Food Cravings? Empty Nest Reboot program Heike Yates Instagram @heikeyates For more episodes, click here.
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  • How about this year, instead of sneaking cookies, we sneak in exercise during the holidays? It's simple, and I'll show you how with my 7 simple ways to sneak in exercise during the holidays.

    The holidays are such a wonderful and magical time of the year. We are cooking and baking wonderful delicacies we don't make any other time of the year. We decorate our houses inside and out. So many tenfeel frustrated that we stopped doing our exercise, which we know would help us deal with stress and the potential pounds creeping up over the holidays. We worked so hard for our fitness and health goals and shouldn't let them slide.

    Think about your exercise a little differently during the holidays this year. Instead of doing your regular workouts, whether going to the gym or working out in the basement to your favorite online program, let's sneak in exercise that doesn't even feel like a planned workout. Every little bit counts when it comes to staying healthy and strong over 50. Make it fun!

    Think outside the box, meaning think of something different to do than your usual exercise routine. I know everyone has a different idea about what's fun, but don't be afraid to mix it up.

    Working out during the holidays is essential because a good workout is one of the best ways to relieve seasonal tension. Knowing that the holidays will bring more stress into our lives, exercise is an excellent way to reduce that stress. This is the last episode for 2022, and I want to thank you for being such an avid listener and supporting this show.

    Happy Holidays and see you in 2023!

    Heike

    Click here to listen!

    Rating, Review & Follow on Apple Podcasts

    Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then, let me know what you loved most about the episode!

    There is always something new on the feed, and if you're not following there's a chance you'll miss out. Follow NOW!

    Links mentioned in the show:

    Paktli Foods - Use code PURSUEYOURSPARK15 for 15% off your order of a Celebration Box or individually packed Puffy snacks! Fasted + Fit Over 50 Jump Start How To Get Motivated To Exercise 5 Small Healthy Habits That You Can Stick With in 2022 (and beyond) 5 Tips For A Strong and Lean Core For Women Over 50 Heike Yates Instagram @heikeyates For more episodes, click here.
  • According to several studies, mid-life divorce is on the rise throughout the US. Instead of making things work, midlife couples are calling it quits. 66% of Baby Boomers said that they would prefer to divorce in an unhappy marriage. The mid-life divorce statistics support those numbers. Since the 1990s, the divorce rate of people aged 50 and older has doubled.

    Martha Bodyfelt is a dating and relationship coach. Martha went through a painful divorce and was forced to question everything she knew about herself and her life. But coming out of the other end, she became resilient. A survivor. And now, it's her life's work to show women over 50 how they can do the same.

    Divorce at midlife leaves many women, age 50, and better feeling stuck and afraid. Many women, after finding themselves single after years of being in a long-term committed relationship, struggle with putting themselves out there. They know they want to make a change, but they may feel overwhelmed since they have defined themselves solely through the lens of motherhood and wife for years, without really grounding themselves in what would serve THEM. It's so important to reconnect to things you love doing! You might make a new friend or have a great conversation.

    Maybe you will meet a dreamy someone through that connection, but most importantly, why are you postponing that joy? The joy of doing what YOU want to do, trying something new, or meeting new people! Don't put too much pressure on yourself to meet your perfect match the first time you try something new. Instead, enjoy it for what it is, something new and different and hopefully a little exciting.

    Click here to listen!

    Rating, Review & Follow on Apple Podcasts

    Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then, let me know what you loved most about the episode!

    Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed, and if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!

    Links mentioned in the show:

    Fasted and Fit Over 50 Jump Start Paktli Foods - Use code PURSUEYOURSPARK15 for 15% off your order of a Celebration Box or individually packed Puffy snacks!

    How you can reach Martha

    Website Instagram For more episodes, click here.
  • What is an empty-nest syndrome? Empty nest syndrome isn’t a clinical diagnosis. Instead, it’s a phenomenon in which parents experience feelings of sadness and loss when the last child leaves home. Heike shares that of the 5 reasons for the empty-nest divorce, being an empty-nester is only one of them.

    Remember the time at the beginning of your relationship with your significant other? You were head over heels. Then you had kids, and the time together got shorter, and you were busier. Intimacy with your partner decreased. Many couples find that they have a lot of trouble rekindling their relationship when they become empty-nesters.

    Sadly statistics show that since the 1990s, the divorce rate has been increasing among older couples, but you can learn to save your empty nest marriage.

    Heike is sharing 5 tips on how to fight for and rescue your empty nest marriage from divorce.

    Let’s face it, many of us push our marriage or relationships to the side and say things are fine. Without the kids around, you now have all kinds of opportunities to rekindle some romance and passion. Get to know each other again.

    It's important to be proactive. We must take steps to stay in a close relationship with our partners. Not everyone experiences this disconnect. However, once the kids leave the house, we may have to reclaim or reinvent our relationship to rescue our empty nest marriage. The second half of your marriage can be miserable or better than ever—it’s up to the two of you to decide.



    Click here to listen!

    Rating, Review & Follow on Apple Podcasts

    Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then, let me know what you loved most about the episode!

    Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed, and if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!

    Links mentioned in the show:

    The Empty Nest Reboot 5 Tips To Help You Get Unstuck In Your Empty Nest Episode #21 Dear Divorce Coach… and how to avoid a looming divorce 5 Tips To Plan For An (Almost) Empty Nest How To Cook For 2 When The Nest Is Empty, Keep Moving, Keep Doing, Keep Living with Heidi Herman Pelvic Dysfunction with Dr. Michele Frey Heike Yates's Youtube Channel For more episodes, click here.
  • It is National Family Caregiver month. With 10,000 people turning 65 every day in the United States, it is highly likely that if you aren't already, at some point, you will become a caregiver to your aging parent or parents. Yet, traditionally most of the care aspect falls on us, "the daughter." So how can we, the daughters, best prepare for the eldercare of our parents and minimize the impact on our career and health?

    Listen as Liz O'Donnell and Heike share how you can navigate your caregiving experiences and prepare for when you are inevitably called to care for your parent.

    Liz is the founder of Working Daughter, a community for women balancing eldercare, career, and more. In addition, she is an award-winning writer and podcast host.

    Before both of her parents were diagnosed with terminal illnesses on the same day, Liz had a career in marketing and raising two children. She shares some of the challenges she faced and her choices. Together we will learn more about navigating caregiving experiences and preparing for when we are inevitably called on to care for our parents.

    As a working daughter, ensure you are career-proofing if caregiving falls to you. It's a good idea to clarify who you want to be as a working daughter. Put on your blinders and try not to let other people dictate what you should be doing. Have a clear head and a clear heart. Only you can honestly answer that for yourself. So much of caregiving is a mental energy game, so remember the three words to try to avoid in your caregiving journey: should, always, and never.



    Click here to listen!

    Rating, Review & Follow on Apple Podcasts

    Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then, let me know what you loved most about the episode!

    Plus, if you haven't already, subscribe to the podcast. There is always something new on the feed, and if you're not subscribed, there's a chance you'll miss out. Subscribe NOW!

    Links mentioned in the show:

    Fasted and Fit Over 50 Jump Start

    How you can reach Liz

    Website Facebook For more episodes, click here.
  • I recently listened to a podcast about finance and a downturn in our economy, suggesting that a slowdown has already occurred for the past 6-months of our economy. As a result, gas prices are rising, the Federal Reserve is raising interest rates, food is getting more expensive, and we may see our nest egg shrinking when we look at our financial portfolios.

    Are you feeling your heart racing at the thought of not having a nest egg? When you go to the grocery store and are unsure if you can make your weekly budget do you get sweaty palms? Or do you feel you have zero energy and want to spend your evening vegging out?

    Dealing with a job or financial uncertainty, diminished financial freedom, and more expenses that we had not planned for has an incredible impact on our health. Results in ueber stress: meaning we feel sad and hopeless, can’t sleep, can’t breathe, and are dealing with anxiety.

    You may have heard, "Your health is your wealth,” and “What do we have if we don’t have our health?”. Unfortunately, these statements are true, but we often skimp on our health during tough times. We need a break from worrying about the recession; a workout might help you do that.

    We are not in control of a looming recession, but we can control our health and how we react to the things around us. Check out my tips in this week's episode to help you get through this tough time.

    Click here to listen!

    Rating, Review & Follow on Apple Podcasts

    Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

    Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!

    Links mentioned in the show:

    Fasted & Fit Club for Pilates and fitness classes designed for women over 50 Yiming Ma, assistant professor at Columbia University 5 Small Healthy Habits That You Can Stick With In 2022 #169 - The Astounding Power of Feeling connected For Women In Their Midlife Challenges/ Ft. Jen Marples 5 Easy Meal Prep Tips That Any Beginner Can Do How Intermittent Fasting Can Help You Sleep Better Intermittent Fasting cheat sheet right here 5 Strategies To Get More Done with Less Stress For more episodes, click here.
  • We are discussing many women's objections to taking care of themselves and prioritizing themselves in midlife. We know how it can feel to be stuck. We know how it feels to be doing all the things for everyone else and to put your needs last. So we love when women decide they will give themselves the gift of health, freedom, and feeling great!

    Kelly Howard has been connecting women to fitness, freedom, and fun by guiding them to apply consistency, mindset, and adventure to their lives for over 20 years. As a serial entrepreneur (she created and sold four companies), she's changed thousands of lives with her Fit is Freedom podcast, courses, and events, and she is a contributing author to a bestseller.

    One of our biggest tips regarding your health and fitness is to find the things you enjoy doing to stay active. Then, start with a plan and find ways to make your brain happy while you work towards your goals. When you are doing the things you enjoy, it's much easier to do them because your brain is on board.

    "Don't be afraid to just start over again," Kelly says. People often think they aren't good at something or can't do something because they missed a day or ate an unhealthy thing, but all you have to do is start over again.

    Click here to listen!

    Rating, Review & Follow on Apple Podcasts

    Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then, let me know what you loved most about the episode!

    Plus, if you haven't already, subscribe to the podcast. There is always something new on the feed, and if you're not subscribed, there's a chance you'll miss out. Subscribe NOW!

    Links mentioned in the show:

    Fasted and Fit Over 50 Club

    How you can reach Kelly

    Website TikTok For more episodes, click here.



  • There are so many benefits to adding Pilates to your workouts. Pilates helps with back pain, makes you stand taller, and focuses on strong and lean muscles. It creates a strong core, and as a bonus, it helps with flexibility because we almost never stretch enough, all with low impact.

    Don't be fooled into thinking that you can only do Pilates on those machines seen in Pilates studios which look more like torture devices. You might still be intrigued and want to try Pilates over 50 as you have heard such good things about it. It’s never too late to start Pilates.

    Today we talk about 3 compelling reasons to start Pilates over 50 and 3 easy ways you can add Pilates to your day and make it a habit.

    I’m a huge fan of Pilates and have been teaching for about 20 years. All my clients, online or in-person, learn how to incorporate Pilates into their day without using the machines. It is nice to have access to the machines, but they are not a must-have to achieve your health goals. Pilates doesn’t stop at the mat or with the equipment.

    Pilates is ideal for women over 50 as it’s low-impact and effective in strengthening, lengthening, and toning the entire body through controlled movements.

    By incorporating just a few Pilates principles into daily activities, you might start to see results after just a few weeks of consistent practice, including improved balance, better posture, increased core strength, a deeper mind-body connection, and better overall fitness.

    Click here to listen!

    Rating, Review & Follow on Apple Podcasts

    Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

    Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!

    Links mentioned in the show:

    Fasted & Fit Club for Pilates and fitness classes designed for women over 50. Pilates over 50 - Is It Too Late To Start? Pilates over 50 - How To Get Started At Home. For more episodes, click here.
  • Family relationships can be complicated, and relationships with adolescent and adult children can be some of the most complex. Kim Muench is a woman over the age of 50 who is pursuing her life's dream. She has five kids ages 16-33, her eldest son is 11 years sober...it was her walk with him through his addiction to alcohol that prompted her to realize he was not the only person who needed to change.

    So, while she partnered with her family in her son's recovery, she also began to make her own physical, mental, emotional, and spiritual well-being a priority. Kim made a conscious choice to parent in a different light.

    We discuss how moms are the emotional barometer in their families and how important it is for us to put in the effort to prioritize our own well-being and tackle our unconscious limiting beliefs.

    Kim’s three-plus decades of raising five children and coaching other parents empower her to lead her clients with compassion and without judgment into healthier, happier, more functional relationships.

    Renewing your commitment to yourself through parenting can be an enlightening and freeing experience.

    We talk about 4 great questions you can ask yourself that will help you begin reflecting on yourself and uncovering your unconscious limiting beliefs. It's important to look back to move forward. As parents, we want to remember that connection and relationship are most important to our relationship with our children of all ages.

    Click here to listen!

    Rating, Review & Follow on Apple Podcasts

    Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

    Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed, and if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!

    Links mentioned in the show:

    Fasted and Fit Over 50 Club

    How you can reach Kim:

    Website TikTok For more episodes, click here.



  • Do you look in the mirror and feel discouraged about your body? Or maybe you just wish your body looked different. Or you’re taking an exercise class, and suddenly your knees hurt on the lunges - that has never happened before!

    It can feel difficult to love a body that seems to betray you. You're not alone. Research shows up to 84% of American women experience body dissatisfaction in their lifetimes.

    You may think, “My body betrays me! How can I still love it?” Learning to love your body when you really don't is no easy task, and it's not as simple as the body positivity movement can sometimes make it seem.

    Going from "I hate my body, what it looks and feels like, and what it can’t do anymore” to something more positive will take time and conscious effort.

    I am sharing some real-life examples from my clients of ways a body might seem to betray you. Gabi, Monica, and Grace are not their real names, but their issues are very real for many women.

    In these types of scenarios, where we feel betrayed by our bodies, we also feel…dread and hopelessness. This is natural, but it's important to reframe the way we think about our bodies and treat them.

    We start losing sight of what our bodies can do when we resent the things they can’t. Or when our bodies look the way we didn’t expect them to. So instead, celebrate your body for a job well done!

    Click here to listen!

    Rating, Review & Follow on Apple Podcasts

    Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then, let me know what you loved most about the episode!

    Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed, and if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!

    Links mentioned in the show:

    The Empty Nest Reboot Research: 84% of American women‘s body dissatisfaction Episode #28, How to silence your inner critic Episode #155, How to stop comparing yourself to other women and be happier



    For more episodes, click here.
  • Have you ever asked what the heck is graceful aging?! Judy Arazoza and I are asking that very question in this episode. We would rather age powerfully! Many women struggle with body image, especially as we age and our body begins to change. Our post-menopausal body might not be the same as it once was.

    Try re-examining your focus, and instead of comparing your body to when it was younger or to someone else's body, start looking at all your body has done for you, is doing for you, and can do for you. It is wonderful to appreciate and be grateful for the things our bodies do for us.

    Cultivating the habit of practicing gratitude and being thankful is a tremendous exercise we can do for ourselves.

    Judy's background is in health care, and after raising four kids, she strongly desired to return to a health-related profession. She is the owner of Grateful Fitness, where she helps women in midlife be consistent with healthy habits, including fitness, nutrition, and mindset.

    As fitness pros, we are responsible for cultivating an attitude of self-gratitude. Therefore, our number one priority is teaching others to move and eat to be healthy.

    Click here to listen!

    Rating, Review & Follow on Apple Podcasts

    Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then be sure to let me know what you loved most about the episode!

    Plus, if you haven't already, subscribe to the podcast. There is always something new on the feed, and if you're not subscribed, there's a chance you'll miss out. Subscribe NOW!

    Links mentioned in the show:

    Heike's YouTube

    How you can reach Judy

    Instagram Website For more episodes, click here.
  • Have you ever felt like you are too old? There could be nothing further from the truth! Midlife is a wonderful time of life to seize what you want and go for it. Why? Because midlife is the BEST part of life. You’re Not Too F***ing Old!™ to take a stand, have a seat at the table, make a massive impact, change the conversation, start a business, get divorced, get married, and do whatever the hell you want to do!

    Our guest for this episode, Jen Marples is a champion of women in midlife and a cheerleader for ALL women. She’s an entrepreneur, life and business coach for women, podcaster, and motivational speaker. She puts women first and lets them know they are Not Too F***ing Old!™ to have the life and business they desire.

    There is a false narrative around midlife for women that we can not accomplish anything else because we are too old. This leaves many midlife women feeling unseen and defeated. This message is not coming from other women, so why are we listening to it!? Midlife women are not too old to do what they want. This is a great time to learn how to identify what we want to do next and in this episode are five helpful steps to take right now to get closer to that change.

    It's not wrong to put your needs and desires first. When we are drained and exhausted we are not able to be our best or do good for the ones we love. You're not selfish or self-involved to put yourself first; you're putting everyone else first by example. We must first learn to take care of ourselves so that we can love those around us.

    Click here to listen!

    Rating, Review & Follow on Apple Podcasts

    Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

    Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!

    Links mentioned in the show:

    The Empty Nest Reboot Heike’s YouTube

    How you can reach Jen:

    Instagram Website LinkedIn For more episodes, click here.




  • Are you searching to find the perfect diet or diet approach? We are feeling pressured to have that bikini body, especially now that summer is here and many people have turned to the clean eating diet. Recently, I was asked in a podcast interview what I thought of “clean eating,” and let me tell you that I have very strong feelings about this diet approach.

    In the end, clean eating is a fad diet based on the belief that consuming whole foods and avoiding convenience food and other processed foods offers certain health benefits. I don’t want to criticize anyone's way of eating, I only want to provide my evidence-based opinion.

    I’m sharing what clean eating is, what it’s not, and why I would recommend not to overcomplicate your meal planning and eating strategies with the “clean eating” approach. Eating clean doesn’t necessarily mean that person is taking the best approach for their health.

    In this episode, I share my top 3 tips to focus on eating whole foods instead of the clean eating diet.

    Eating clean can turn into an obsession. Spending hours finding the cleanest food or the best ingredients can mentally and physically drain you.

    Instead, focus on creating balanced meals with lean proteins, the least amount of processed carbohydrates, and healthy fats for every meal. If you would like help with your meal strategies, then check out the Empty Nest Reboot program, where I’ll teach you how to incorporate healthy lifestyle strategies that are sustainable.

    Click here to listen!

    Rating, Review & Follow on Apple Podcasts

    Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

    Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!

    Links mentioned in the show:

    The Empty Nest Reboot Heike’s YouTube Clean Eating How To Stop Emotional Eating To Control Your Life Orthorexia Nervosa 5 Simple Strategies To Declutter Your Nutrition Habits Nutrient Label Content Claims For more episodes, click here.
  • Arthritis can be a barrier when it comes to leading a healthy lifestyle. It's important to remember when exercising with osteoarthritis that trying new things can be so helpful in continuing to be active. There is so much misinformation about osteoarthritis that can discourage people from being active. Using conservative management consistently is critical. Remember that progress will be slow, and it may take weeks to months to see results.

    If you want to be active as you age, you may encounter joint pain and osteoarthritis. Being honest with yourself about how much we are moving is vital because we tend to overestimate how much we move especially if we are dealing with pain. It is so important to know what your options are to be able to maintain an active, adventurous life!

    Dr. Alyssa Kuhn is a physical therapist and an osteoarthritis specialist. Alyssa helps people all across the world find pain relief, regain confidence and lead very active lives.

    We can not stress enough the importance of being an informed patient. When you go to the doctor's office, they want to help you, but it's to your advantage if you are informed about your health and options. A simple Google search can help you start to better understand your options so you can discuss them with your doctor and figure out the best course of action for yourself. When it comes to your health, you are your biggest advocate.

    Click here to listen!

    Rating, Review & Follow on Apple Podcasts

    Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then be sure to let me know what you loved most about the episode!

    Plus, if you haven't already, subscribe to the podcast. There is always something new on the feed, and if you're not subscribed, there's a chance you'll miss out. Subscribe NOW!

    Links mentioned in the show:

    The Empty Nest Reboot

    How you can reach Alyssa

    Instagram Website For more episodes, click here.




  • Yoga is a wonderful reflection of life, and by learning to breathe and soften, we can be more open to all the possibilities life has to offer.

    Dagmar Spremberg is a Yoga entrepreneur and the founder of Montezuma Yoga in Costa Rica. While growing up in Germany, all she could envision for herself was a life in the sunshine and under the palm trees.

    Through her own experience, she learned and believes that everybody can live their dreams and that our work is to become clear and open to receive the gifts we all deserve.

    Dagmar feels as women over 50 we reach a point where we are done with playing small. Despite menopause, which can make us feel fragile, we also realize that vulnerability connects us to others and that we truly can empower each other to show up, speak up, and create an authentic, happy life.

    Often times we may have no idea what we are doing or feel underqualified, but we may surprise ourselves if we go for it and give it our best. By shining our lights we inspire others to shine bright also.



    Click here to listen!

    Rating, Review & Follow on Apple Podcasts

    Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

    Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!

    Links mentioned in the show:

    The Ultimate Intermittent Fasting System for Beginners

    How you can reach Dagmar:

    Instagram YouTube Dagmar’s Website Dagmar’s Yoga Business Website For more episodes, click here.




  • What you eat and drink makes a big difference in how you look and feel. So the most common recommendation from family, friends and some nutrition experts is "Watch what you eat" when you want to lose weight.

    Some experts tell you to count calories or log every macronutrient. Then some want you to listen to your body. This can be confusing.

    Energy-dense foods contain a higher number of calories per serving. In contrast, nutrient-dense whole foods contain higher vitamins, minerals, and other essential nutrients with little or no added sugars or unhealthy fats and high calories.

    Eating balanced meals high in lean protein, healthy fats, and non-processed carbohydrates fuel your body's energy and stabilize your blood sugar levels; therefore, you have fewer cravings. Therefore, including whole foods or other nutrient-dense foods in your diet will boost your energy levels.

    There are many great strategies, and I share my favorites in this episode and some helpful tools and apps to help keep you dedicated to the watch-what-you-eat method you choose.

    It is essential to "Watch What You Eat" to reach your health and nutrition goals. Stick to a nutrition strategy that fits your lifestyle, is easily implemented, helps you change habits, and is sustainable.

    Click here to listen!

    Rating, Review & Follow on Apple Podcasts

    Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then be sure to let me know what you loved most about the episode!

    Plus, if you haven't already, subscribe to the podcast. There is always something new on the feed, and if you're not subscribed, there's a chance you'll miss out. Subscribe NOW!

    Links mentioned in the show:

    The Empty Nest Reboot Dissecting Diets – Which One Is Right For You? 5 Ways To Practice Mindful Eating 5 Easy Meal Prep Tips That Any Beginner Can Do MyFitnessPal LoseIt For more episodes, click here.
  • Midlife is a much broader window of time than it ever has been before. It can be in your 40s, 50’s, 60’s, 70’s, and even for some, their 80’s! So while it can be a difficult time, it can also be a great time to reevaluate and change directions and try new things!

    A Qualified Educator, Podcaster, Personal Trainer, and Life Coach, my guest this week is Cat Coluccio – aka the Midlife Success Coach – she is also an author, international speaker, coach, and a champion of women in midlife.

    Her midlife reinvention started at age 43 when she was led down a path from homeschooling mom to trying something brand new.

    Midlife can also be a time to find out what you enjoy and really want to pursue. Many women find that they are no longer filling the caretaker role and can think about their own needs, desires, and goals.

    Cat shares she lives by her personal philosophy: “It is never too late to have a new beginning in life.”

    Finding purpose can happen many times, and Cat is a wonderful example of how you can have as many new beginnings as you would like! Don't let yourself get stuck if you are feeling unfulfilled; use this as an inspiration to do something that excites you.

    Click here to listen!

    Rating, Review & Follow on Apple Podcasts

    Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

    Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!

    Links mentioned in the show:

    Fasted and Fit Over 50 Club

    How you can reach Cat

    Instagram Facebook Website Rocking Midlife® Podcast Free EBOOK, "5 Tips to make your Midlife Rock" For more episodes, click here.
  • Knee pain is one of the most common orthopedic complaints affecting 25 percent of adults, with osteoarthritis being the most common cause for people over 50.

    Oftentimes people think that not being active and just staying on the couch is the solution to preventing knee pain and injury, but this is not true. Inactivity can be just as bad for your knees as the stress of excessive high-impact exercises, and you could still end up with joint pain or injury. There are many great exercises and ways to take care of your knees over 50. You do not have to give up being active and you don't have to give up your relaxing couch time either.

    One of the first signs of getting older is that your joints start hurting, mainly your knees.

    The knees support much of our body weight, and every step you take puts pressure on your knees. The pressure on your knees is about one and a half times your total body weight. Combatting knee pain as we age is important so we can stay active and still do the things we love.

    I’m sharing my experience with knee pain and how, as a Fitness and Pilates coach, I helped myself and many of my clients to age-proof their knees with my 5 ways to take care of your knees over 50. With these tips for exercise and diet, you should be able to help reduce joint pain or prevent further damage.

    Click here to listen!

    Rating, Review & Follow on Apple Podcasts

    Heike’s insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!” ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second-half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

    Plus, if you haven’t already, subscribe to the podcast. There is always something new on the feed and, if you’re not subscribed, there’s a chance you’ll miss out. Subscribe NOW!

    Links mentioned in the show:

    The Empty Nest Reboot 5 Ways to Prevent Osteoporosis or Osteoarthritis #160 – The Importance Of Finding Exercises You Love Your Knees Absorb More Weight How To Prevent and Relieve Joint Pain For more episodes, click here.
  • Has life ever made you feel like you are stuck in the muck? We have all felt this way, and our guest on this podcast episode shares about turning your muck into magic.

    When life knocked Wendi Knox down, hundreds of red dragonflies lifted her up. What she learned from them was so life-changing; she just couldn't keep it to herself.

    Wendi Knox is an author, artist, and uplifter. She used to be an award-winning Creative Director at one of the largest advertising agencies in Los Angeles. At 50, Wendi lost her job and found herself stuck in the muck of "Now What?" Then, a life-changing experience with hundreds of red dragonflies gave flight to a new mission: to inspire others that "it's never too late to soar."

    We learn about the beautiful parts of learning to fly after spending time in the muck and getting to know yourself more and what brings you joy. Wendi has always had a passion for creativity and art, and although her career was creative, it took a heavy toll being in the advertising business. However, now that she is creating art on her terms, she feels like she is getting younger every day.

    Following her passion and joy has been a way of turning the mucky situation into magic. For many of us, our career can feel like a massive part of our identity, and to lose that at 50, especially unexpectedly, can feel like an earth-shattering experience. Still, it can be a way to reignite your spark and passion! Your help and support may come from the most unexpected places, just like Wendi!

    Click here to listen!

    Rating, Review & Follow on Apple Podcasts

    Heike's insights are so helpful in creating a well-rounded, healthy lifestyle! Loving every episode of the Pursue Your Spark podcast!" ← if that sounds like you, consider rating and reviewing my show here! Your action helps me support more empty-nester moms 50+ - just like you - thriving in their second half of life. Click here, scroll to the bottom, tap to rate with 5 stars, and select "Write a Review." Then be sure to let me know what you loved most about the episode!

    Plus, if you haven't already, subscribe to the podcast. There is always something new on the feed, and if you're not subscribed, there's a chance you'll miss out. Subscribe NOW!

    Links mentioned in the show:

    The Empty Nest Reboot Maria Shriver's Blog Architects Of Change

    How you can reach Wendi Knox

    Website Instagram Facebook For more episodes, click here.