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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.

How and where do we fit in? What is your next step, and what is your purpose in life? These are some of the questions you might ask yourself as you are approaching becoming an empty nester. I'm not a counselor, but I have had many conversations with other empty-nester moms about their feelings when the kids are gone, and I'm an empty-nester mom myself. Based on my experience and the conversations I have had, I can share some ideas and strategies to help you get unstuck in your empty nest to move forward with an open mind and open heart into your second half of life.  You've been so busy with the kids all these years that you kept your health checks to a minimum. But, of course, we all know that it takes hours out of your day to get one doctor's checkup. So with your newfound extra time, make time to do a health overhaul. As unpleasant as some procedures are, they are necessary to keep you healthy well into the future. You can get unstuck and ignite your spark after the kids are gone. Start with the tip that sounds the easiest to you once you have listened to this episode. Don't get overwhelmed. You have so much time to find the right path that takes you to a vibrant second half.    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 Tips To Plan For An (Almost Empty Nester)  Fast & Fit Membership with videos Get More Sleep, Get More Energy 5 Easy Meal Prep Tips That Any Beginner Can Do Self-Care: The Key To A Balanced Life   For more episodes, click here.  

Aging and losing strength, balance, endurance is frightening. Starting a fitness program at 50, 60, or 70 is pretty scary. The trick is to find something you love doing, or you are in love with the results. You have to want it to keep yourself going. Finding something that you love, enjoy, and repeat makes the fitness journey easier. Today, my guest is Joni Grant, a competitive powerlifter, personal trainer, and movement specialist. She wasn't always strong and fit, but quite the opposite. Joni discovered resistance training at the age of 58 and fell in love with it. Joni loves feeling strong, and that journey translated into writing her first book, Train To Age. Joni learned you can't let other people dictate to you what you can and can not do. Many people tried to tell her she couldn't lift heavy things because she was a woman. After all, Joni was too old because she did not know what she was doing. When she found the right trainer to teach her, Joni was unstoppable.  Joni says: "Who knew that picking up heavy things would lead me to leave IT, become a trainer, and write a book?"    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 Younger Next Year The Barbell Prescription   How you can reach Joni Grant Website  Instagram  Facebook    For more episodes, click here.

Does this sound familiar? You’re tired and hungry after a busy day, and all you want is something healthy and quick for dinner. But when you look into your fridge, you find old kale, random what I call a “fitzls” (a made-up word for tiny portions of food that I just couldn’t throw away and had to save), but that’s not a meal either rather more like a mini snack. Likewise, looking in the freezer, you might have to defrost and cook, which you’re really not in the mood for. Your brain wants pleasure and satisfaction without stress. So the quickest way to achieve this is to grab some wine, crackers, and cheese.  But there is a better way with my 5 simple strategies to declutter your nutrition habits, making sure you eat healthy most of the time by decluttering your nutrition habits and taking control of your kitchen, pantry, and mind. Clutter can play an essential role in our feelings about our homes, workplaces, ourselves, and nutrition. It starts with walking into the kitchen and finding kitchen counters covered with dirty dishes, an open peanut butter jar, bread crumbs, the knife still sitting there from the peanut butter & jelly someone made.  I am curious how decluttering your nutrition habits is coming along? Join us in The Empty Nest Reboot for in-depth coaching on the strategies discussed in today’s episode so that you are no longer overwhelmed and confused by your nutrition strategies.   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 Course For Beginners AnyList App Easy Vegan Picadillo from The Minimalist Baker The Empty Nest Reboot 5 Easy Meal Prep Tips for Beginners Mari Kondo   For more episodes, click here.

Many women after menopause find that they have trouble losing stubborn weight. We talk about some of the causes on this episode of Pursue Your Spark Podcast, primarily, focusing on the role that insulin plays in your health. People often think that insulin is a bad thing or that only people with diabetes need to think about it, but the truth is our body has it naturally. In fact, it is insulin resistance that can have negative effects on your health.  85% of adults are insulin resistant, yet most have never heard of the term. Insulin resistance can cause weight gain, diabetes, heart disease, dementia, and more. As estrogen levels fall after menopause, insulin resistance goes up...so does a women's risk for these diseases.  Dr. Morgan Nolte is a board-certified clinical specialist in geriatric physical therapy. She is the founder of Zivli, an in-depth online course, and coaching program that bridges the gap between busy physicians and patients who need to lose weight and get healthy.  Morgan helps adults reverse insulin resistance for long-term weight loss and improved metabolic health. Her mission is to prevent diseases related to insulin resistance such as diabetes, heart disease, dementia, and more.  The best way to stay healthy is to be educated about your health so you can ask your doctor and have an informed conversation with them. So, be an advocate for yourself and your health.    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 Course For Beginners Why We Get Sick By Benjamin Bikman The Obesity Code By Dr. Jason Fung The Diabetes Code By Dr. Jason Fung     How you can reach Dr. Morgan Nolte: Facebook  Instagram  LinkedIn Website Podcast | Reshape Your Health with Dr. Morgan Nolte    For more episodes, click here.

Do you wonder why you don’t lose weight, but you have tried diet after diet? Why don’t you feel stronger after all those classes you took, and gardening is still super hard on your back? Why can’t you seem to run after the grandkids without getting out of breath? Why are your muscles stiffer than you remember them being, and now picking up your socks off the floor is a chore, and you grab them with your toes instead of bending down? That’s where the help of a qualified fitness and wellness coach comes in. This episode talks about 5 things you need to know when hiring a fitness coach. In my 30 plus years in the industry, I’ve worked for gyms, smaller studios, in-home clients, online training with large and small groups to individual training. I want you to make the best choice for your health and what’s right for you. What’s the difference between a personal trainer and a fitness coach? Knowing the difference between a personal trainer and a fitness coach is essential. A personal trainer provides significant input for your workouts and helps you make the most out of your workout, but a fitness coach goes beyond the physical part. A fitness coach provides training programs and how-to’s when it comes to your workouts, plus they focus on what you need outside the training sessions. In addition, a fitness coach who builds a personal relationship with you helps you reach your goals in all aspects of mental, physical, and social health.  Find a well-educated fitness coach interested in you and your health which empowers you to stay healthy and fit in your second half of life.  Share your experience with a fitness trainer with me on social media. If you’re looking for a fitness trainer or a program, I offer private one-on-one or small group programs. So check out my website https://heikeyates.com/.     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:  YouTube Channel   The Empty Nest Reboot Personal Trainer vs. Fitness Coach: Benefits on Health 10 Reasons to Get a Personal Trainer For more episodes, click here.

If you are like Karen Wright or me, you may have had someone you trust deeply, such as a partner, betray your trust and leave you feeling like you have to take care of everything. She labeled this role as becoming an accidental alpha woman. She never planned on being the sole breadwinner for her family or even a single parent, but unexpected confessions changed her path and threw her into a role she had not planned on. It’s very important as women that we understand finances in our homes and the costs of the lifestyle we are used to.  Karen Wright is a Master Certified Coach, a pioneer in the coaching profession, and a two-time author, including The Accidental Alpha Woman (a guide to thriving when life feels overwhelming). In addition, she is a single mother to two incredible young men and an avid reader and traveler. Karen created a framework to help other women in the same situation she found herself in, and in this episode, she shares the RECEIVE framework and how it can help you thrive when life feels overwhelming. We discuss how boundaries can help women. For example, you may want to ask yourself, ‘if I say yes to this thing, how will I feel?’ Will you go to the event and be tired and checking your watch the whole time because you overloaded yourself? Or will you resent doing something for someone because you are over-extending yourself? Receiving help is so important for women when we find ourselves in these types of situations. We, as women, often give care and nurture, but so often, we are last on that list. Karen shares ways to take care of ourselves so we can thrive and overcome when life feels like too much.  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 Course For Beginners Karen Wright’s book - The Accidental Alpha Woman  How you can reach Karen Wright LinkedIn Instagram - @karenwrightcoach, @accidentalalphawoman Twitter - @KWrightcoach   For more episodes, click here.

Have you said or heard someone else say: "I want to have a body like Tina Turner!" or "I wonder what she is eating to look so good?" All too often, we compare ourselves to others without even noticing. Diving into why comparing is natural and how it can influence how you feel is essential to taking back control of your thoughts and feelings. Also, finding out about the different ways comparison works and what to do instead is critical to conquering it.  Comparisons are a normal part of human behavior. We observe others and compare ourselves to them. If we are better than they are, then we feel like champions, and if not, we feel depressed or stressed. Starting to notice your thoughts around other people and your actions point you in the right direction. Remember, it's ok to self-assess and self-reflect to reach your goals and find out where you are in the process and what you need to improve on.  In this week's episode, you'll learn how to stop comparing yourself to other women be happier.    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:  Brenee Brown - Atlas Of The Heart Social Comparison Theory - Psychologist Leon Festinger The Empty Nest Reboot The Ultimate Intermittent Fasting Course For Beginners For more episodes, click here.

There are a lot of stereotypes that go with obesity, and Sue, like many people, did not fit those stereotypes. Our guest today is Sue Reynolds. Sue is the author of “The Athlete Inside: The Transforming Power of Hope, Tenacity, and Faith.” She transformed herself from a 335-lb couch potato into a 135-lb World Championships-qualifying triathlete—all between the ages of 56 and 62!  Sue conquered fear and pride to find that the best version of herself had been there all along. Sue hopes the book and her story will inspire others to begin their transformation journeys - whatever those journeys may be.  Sue is a passionate achiever who throws herself wholeheartedly into everything she does. As a result of her dedication and hard work on her successful nonprofit, she let her health go and used eating to aid her in staying awake and working long hours into the night. She is sharing more about her health and fitness story and fulfilling her secret dream of becoming a triathlete. Sue’s journey from obesity to World-Class Triathlete is exciting and unique in many ways and wonderfully inspiring and relatable for everyone.   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  The National Diabetes Association  Weight Watchers  Sue Reynolds’ book - “The Athlete Inside: The Transforming Power of Hope, Tenacity, and Faith”  My Fitness Pal  USA Triathlon Foundation  How you can reach Sue Reynolds   Website  Instagram  Facebook       For more episodes, click here.

This year you might be preparing for the holiday in the same way you have many other years. But, if you’re like most people, you might be able to identify with one or all of the following questions: Are you exercising ahead of the holidays because you know that you’ll miss most of your workouts? Are you closing your eyes, ignoring all the healthy eating habits you established, and just not worrying about what happens during the holidays until January? Are you pre-dieting to lose some weight before the holidays? Do you tell yourself that this pattern is just what you do every year?  I can ask you more questions, but you get the idea. The New Year’s Resolution or diet that many of us attempt to take control of our health, again, does not always serve us very well. Realistically this year will be very similar to how you always spend your holidays. The steps you take are the key to your success, and I’m sharing 5 small healthy habits that you CAN stick to in 2022 and beyond. Creating small habits that you can do with your eyes closed, not even thinking about it, and done consistently over time, will produce results. However, it’s often best not to try to do it all at once, even if you want to, because it all just feels so overwhelming and can lead to self-sabotage. Let’s apply that to the 5 small healthy habits you can stick with in 2022 and beyond. Drink a glass of water before having your coffee or tea in the morning. Exercise every day. Eat more protein. Reduce stress. Gratitude. These are 5 small healthy habits that you can stick with in 2022. They are not overwhelming.  Instead, we start with baby steps and, if practiced over time, generate the results we’re looking for in our health.    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:  How To Avoid Holiday Weight Gain For Good  3 Reasons Why It’s Time To Stop Falling Off The Diet Wagon 5 Strategies To Get More Done With Less Stress The Empty Nest Reboot   For more episodes, click here.

Do you struggle with emotional eating? Many people do. Recognizing that emotional eating is deeply ingrained in us through both positive and negative eating patterns is an essential step in the healing process. Whenever something happens emotionally, we eat. For example, we eat and have meals around both weddings and funerals. The connection between emotions and food is always present.  We are taught to push emotions down with something else, and it’s often food and eating. Talking about our feelings is not always comfortable because confronting, feeling, accepting, admitting to our emotions can be uncomfortable, and it is easier for us to eat instead. When we were children, we would often receive a sweetie or candy for an uncomfortable experience like the doctor or dentist or a cry. This reinforced the idea that candy/food will solve the issue.  Andrea Caprio is an expert in emotional eating, a master transformational nutrition coach, and Wellness the founder and CEO of  Wellness Methods. She developed her Food Freedom Formula to help busy women who struggle with cravings and emotional eating lose weight holistically without dramatic changes to their diets or workouts. We talk about the five steps for her Food Freedom Formula and how they can help you achieve long-term success by getting to the root of the situation and holistically heal emotional eating patterns.    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 Beat Your Emotional Cravings Free Food Freedom Consultation    Book mentioned: Tiny Habits: The Small Changes That Change Everything - BJ Fogg PhD  How you can reach Andrea Caprio Website  Instagram  Pinterest  Youtube  For more episodes, click here.

The time between Thanksgiving and New Year’s is the most challenging time of the year to stick to your hard-earned health and wellness goals. We are preparing meals that we don’t make any other time of the year, and you might be looking forward to the special stuffing your daughter-in-law makes or the pie that Aunt Jane will bring.  Are you taking a trip this year and celebrating Thanksgiving or Christmas or the holidays with your grown kids and their families? Or is everyone coming to your house to feast? The trouble is not the actual holidays. It’s the days between where we might think since we didn’t stick to our routine, it’s ok to blow the rest of the year and restart in January. But what about your intermittent fasting strategies during the holidays? Unfortunately, you might end up gaining 5 - 10 lbs during that time without even noticing. This year, don’t let that trip you’re taking be a guilt trip. The holidays are a time to enjoy your family, food, and having fun. Remember that intermittent fasting is flexible, practical, and straightforward by nature, and that doesn’t change during the holidays. So use Intermittent fasting and my 5 Important Intermittent Fasting Strategies For The Holidays as your secret weapon this year to stay healthy and not gain weight.     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:  Causes of Inflammation Alcohol Calories Content 5 Tips For a Strong and Lean Core Over 50 YouTube Channel The Empty Nest Reboot How Intuitive Eating Can Improve Your Health And How To Get Started   For more episodes, click here.

Our guest today is Iffy Ibekwe; she is an estate planning attorney. We are talking about how estate planning is for everyone, no matter your estate's size or age. First, we'll find out How to Leave a Legacy through Estate Planning. Estate planning is not just for the super-rich but for everyone. It's a wonderful gift to your loved ones to not have the stress and headache of having to deal with.  Iffy is an estate planning attorney evangelist for intergenerational wealth transfer and legacy building with effective wills and trusts. She activates intentional women so they can take agency over their lives and build impactful legacies. We cover the best steps to getting started on your estate planning and how, like anything else in life, estate planning is fluid and must be kept up to date with your situation and wishes. Iffy also speaks about how she handles being an entrepreneur and mom.  I used to think that my small townhouse and car did not count as an estate and was too simple to worry about making a plan for my children, but after some life experiences and talking to Iffy, I now know that no estate is too small or simple for an estate plan. My kids have told me they feel so relieved knowing that I have made a plan for the future.  People often do not want to think about doing it because it feels morbid to plan for the worst or your death. But, actually, a fantastic way to give your loved one's peace of mind when the time comes, so they can focus on grieving and not the added burden of handling your estate after you are gone.   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 Iffy Facebook  Instagram Website        For more episodes, click here.

Looking young and staying young is the message we are bombarded with all the time. We are often marketed to by someone or other that we need something to look younger, more toned, more fit, and perhaps like our younger self. A multi-million-dollar anti-aging industry promises to help older adults (like me) to feel young again - implying that there is something wrong with us looking and feeling the way we are. What's wrong with aging and the way we look?  It's time to create a new narrative in the second half of life. Instead of letting yourself believe that, "now I'm old," "I can't do that anymore," "I don't fit in anymore," change the narrative and instead create positivity around aging. In place of "I can't," start saying "yes, I can," even though it takes a little bit of work.  I firmly believe that we have to appreciate ourselves for what we've accomplished in our lives, giving ourselves that pat on the back! Aging is a normal rhythm of life. In today's episode, I share a story that might feel familiar to you on why we need to end ageism.     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:   Passionista Summit 2021 - Topic Equality   For more episodes, click here.

Have you ever had a dream so big that people called it a pipe dream? A pipe dream is defined as an unattainable or fanciful hope or plan. Today we will be talking about turning those pipe dreams into reality with Christine Renynebeau, the founder and CEO of Dreambuilt Books, an independent children's book publishing company dedicated to providing books that tackle big topics.  Not only will Christine be sharing with us about her journey of pursuing her pipe dream of becoming an author, but she is also sharing her tips for how you can pursue becoming a published author as well! Her books tackle big topics that are great for kids and help parents start those tough conversations. These are great treasures to share with your kids and your grandkids! I love her books because they are an enjoyable read for all ages, not just the little one!  I believe we can reach for the stars and make our hopes, plans, and dreams a reality. Sometimes not exactly as we envisioned them, but nothing is impossible!   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! How you can reach Christine Instagram  Facebook Website For more episodes, click here.  

Followed by the episode's summary, the bottom line is that there seems to be a pattern between weight gain and the holidays every year. These include Halloween parties, Thanksgiving, and other holiday feasts. You may plan to invite your family over or to visit them during the holidays. That means you’ll eat more and move less. Why is it important to have strong abs and a strong core? I want you to start this end of the year a bit different than other years by starting to strengthen your abs and core. Not only is it helpful when you schlepp your luggage through the airport, lift a grandkid in the air, and play active games with your grown kids. But strong abs and core have so many health benefits, especially as we are getting older. So I’m also sharing my 5 top core exercises that anyone can do to strengthen their abs and core.  This episode includes 5 tips to get strong and lean core for women over 50s plus a video for you to get started with great exercises. You can have a strong core and great-looking abs at any age. Remember that everybody is different, but what we are willing to do to get those abs looking the way we want can be a considerable commitment. So instead of thinking about washboard abs, think: health and fitness and using that strong core for adventures during your second half of life.    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: 5 Pilates Abdominals Video The Empty Nester Reboot   For more episodes, click here.  

Can you think of someone who has betrayed you? If you are like me, you have experienced betrayal before. Whether it be from a coworker, a romantic relationship, a good friend, or even family, we have all experienced betrayal by someone you trusted deeply that shook you to the core.    That is why I am talking to guest speaker Dr. Debi Silber on this podcast episode on how to recover and heal from a betrayal. She shares with us how it is not only possible to heal from such a life crisis but to also rebuild better than ever before. Rebuild yourself and your life!    Debi is the founder of the Post Betrayal Transformation Institute and a holistic psychologist, health, mindset, and personal development expert, and author. Debi is dedicated to helping people move past their betrayals in their health, work, and relationships. In addition to Debi’s education and professional experience in the field of betrayal and forgiveness – she has lived it all, multiple times.     We talk about the 5 stages from betrayal to breakthrough that are vital for recovering, as well as making sure you do not get stuck in one of these stages and so prolong your recovery period. We dive into how an unhealed betrayal impacts your life and your health. Recognizing if you are stuck in one of these stages and how to keep moving forward towards breakthrough is vital.     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  The PBT Institute  The latest TEDx: “Do You Have Post Betrayal Syndrome?“   TEDx: Stop Sabotaging Yourself    How you can reach Debie Instagram  Facebook  LinkedIn    For more episodes, click here.

Are you self sabotaging? What are some of the signs and ways you could be doing it? For example, you followed a nutrition or fitness program for the longest time and reached your goals. But then something happened, and during your Netflix binge, the snack gremlins come out, and you couldn’t help but give in. So you’re thinking, why am I doing this to myself??? Why am I sabotaging what I worked so hard for?  Do these sound familiar to you?  Self sabotage is when you undermine your own goals and values. You do things that directly conflict with your goals. There are two forms of self sabotage. Conscious and unconscious, and they may vary how they may be showing up for you. Many of my clients come to me feeling helpless and frustrated with stories of self sabotage. If you want to know how to stop sabotaging yourself for good, the key is to start building your emotional tolerance and understand what needs your self sabotage serves within yourself. I also share the three self sabotaging habits that you need to break. If you want to learn how to stop sabotaging yourself for good, go to the Pursue Your Spark podcast this week to develop alternative habits that fill the same need more healthily and productively!  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! For more episodes, click here.