As a spritely young woman, the types of exercise and activity that we pursue are normally chosen simply because we enjoy them or they push our bodies to new limits. One question that I get asked A LOT nowadays is “what are the best exercises for over 50’s”? This is something that takes a bit more consideration for us than it did a few (or a lot) of years ago.  Over the last few years, I’ve found myself looking at myself, and thinking “is this even me”? There have been times in my training schedules when I have felt weak and flabby and my body doesn’t look, feel, or behave the way it did a year before. It’s like an out-of-body experience! I’m sure many of you can relate.  As our body is changing, we need to support it by choosing exercises that are appropriate not just for our level of strength and fitness but also that are beneficial to our aging process: to build strength in our muscles and bones, and support heart health. The best exercises for over 50s are very different from those for over 20s or even over 30.  So what exercises should you be doing? Is Yoga better than Pilates? Are weights as scary as they sound? How do you create a routine that you will actually stick to? In today’s episode, I will answer all of these questions and more as I talk about the best way to build strength, boost your metabolism, and devise a workout plan that covers all the important bases without leaving you exhausted, deflated or dreading your next session! Links mentioned in the show: YouTube Channel 4 Week Lean Out Program LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY / iHeartRADIO Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast. While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much! Your fitness and nutrition needs are unique, just like you! If you need some help creating an individual plan for a balanced healthy lifestyle then check out my  4 Week Lean Out Program!  

Pursue Your Spark

#090. The Best Exercises For Women Over 50

There is an age-old debate about which has more impact on our development: nature or nurture. Whilst we may not yet have the answer to this, there is no denying that we are products of our environment. From the moment we are aware, our belief systems are being influenced.  For many of us, this doesn’t cause any problems. For some of us it causes lifelong struggles with mental health or self-worth or destructive patterns of behavior we have learned from those around us. For the lucky few and the most committed to self-growth, it is possible to figure out where those toxic habits originated. Once we know how and why we believe something to be true, we can make a conscious choice about whether or not it is serving us, and ultimately, whether we want to hold on to that belief or let go of it and move forward with a different mindset. You don’t have to suffer severe trauma for this to have an impact on you. My guest today, Charisse Glenn, explains that her journey to self-growth and personal empowerment started when she questioned why she kept attracting the wrong kind of partner. Longing for the same kind of mutually respectful partnership that she saw her friends develop with their husbands, Charisse finally figured out that events in her childhood had installed the belief that she could not be vulnerable to others. Living out this belief caused her to attract partners who were not able to hold space for her to become vulnerable: they needed looking after.  Finding the root cause of her toxic belief systems allowed Charisse to take back control of who she chose to be and how she chose to live. She drew upon her lifelong connection to her horses and the nuances of their behavior training to express her understanding of the rewards we receive and the transformation we undergo when we release that which no longer serves us.  Today’s episode is an invitation from Charisse and me to start decluttering your own mind and rid yourself of those old belief systems which no longer serve you, to create better, healthier, and happier lives. Listen in to hear her inspiring story, along with her ideas on how we can safeguard future generations and act as role models in letting go of the old and creating the life we want.  Links mentioned in the show: Heike's Instagram Where can people discover more about Charisse? Website Instagram Facebook LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast. While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!  If you’re ready to tackle your old beliefs and start building new, healthier habits and lifestyles, then sign up to my email newsletter or my Instagram for all of my best hints, tips, and strategies on mindset, nutrition, and fitness in midlife.   

#089. How To Outgrow Old Believe Systems/ Interview with Charisse Glenn

We are amid COVID-19, everyone is talking about that they hope everything will be back to normal, and as it turns out, there is no way of going back and that normalcy of life. Then, we are home-cooped up and afraid of what’s next, and George Floyd gets killed inhumanly and brutally… on camera for the world to witness. If you are human, you got angry, sad, or sick to your stomach We haven’t seen anything like this in our lifetime, and we are still in quarantine because of COVID-19. It brought fear, uncertainty, over 40 million people are unemployed, we are social more distant than ever, and the only thing keeping us connected to friends, family, and the news is the internet.  It’s been two weeks since the news broke of George Floyd’s brutal death. I went silent and posted a black square on all my social media pages and stopped posting all content in solidarity of the Black Lives Matters movement so that those posts could be seen and heard.  But now is the time to take action and not wait for someone else to fix that problem. A problem that has existed for over 300 hundred years and has never been fixed. Let’s come together as a community to correct this injustice once and for all.  I am not an authority on equal justice, but I am learning. During my blackout week, I decided that it’s time for me to take concrete action, so I started gathering information by watching movies, reading books, articles on racial justice to become more informed on how I can help.  4 Steps I took this week, and I am not getting it all right, but I am trying We watched on Netflix: When they see us and 13th by Ava DuVernay  I am reading How to be an antiracist by Ibrahim X. Kendi. Donate: We donated to the Equal Justice Initiative, but there are so many other organizations you can help.  My podcast has very little diversity, and that is going to change. I have been actively looking and contacting African American women to be on the show. If you listen to this and want to share your message, contact me at heike@heikeyates.com I haven’t don’t enough, but I am promising to listen more than I speak, to share my platform for inclusion, and that it represents diversity on all front.  But it’s not enough, and we can’t stop there because if the media dies down and we move on to the next story, we solve nothing and forget about the problem. We need to unite to face and solve this problem together. I am sharing 5 steps that you can take this week to be part of that change. Let’s not stand by and hope this will go away because if we want a different outcome, we have to do something different. 

How To Come Together To Create Change

As a European, movement is a natural thing for me. It’s never been something that I need to consciously remind myself to do. As a kid, I was always playing outside, and it was normal to walk or cycle for your groceries. Activity is part of my culture and it creates a natural fit and generally healthy lifestyle as a normal daily routine. When I moved to the States 30 years ago, it was quite a culture shock for me to discover the difference in levels of activity and how our bodies are used.  After the birth of my firstborn, and my attempts at losing some baby-weight,  I kind of fell into a job as a dancercise teacher and from there I started to explore all the different ways that I could stretch myself and build my strength and fitness. I’m so glad I did because now that I am laid up with an injury, I don’t feel like I need to be static because I know how I can keep myself active in ways that support my healing process.  Throughout my career as a personal trainer, this has been one thing that crops up over and over again: the belief that injury or fragility (be that through illness, aging, or anything else) means you have to sit it out until you are better. Life goes on hold and your body needs to stay still for the time being.  But exercise doesn’t have to push your limits and it’s not just about the physical benefits. It’s a habit that creates a healthy lifestyle, and it can be done in so many ways that support whatever age and stage you are at right now. This is exactly the message that Five For Life are sharing on their podcast and so I was so pleased to be invited on their show to talk about the number one item on their list of 5 Daily Actions to Age with Optimism: Movement!  So if you wanna find out about my personal journey through fitness, what exactly the NEAT method is, the ways you can use your body in any condition, and why I’m telling you not to do exercise for fitness but to simply get off your buttsky and do something that you like to do, then listen in to today’s special interview of me by Molly and Angela at Five For Life.  Where can you find more info on Five For Life now the Habit Mindset:  Facebook Instagram Website Pinterest Twitter Links mentioned in the show: Pursue Your Spark on Instagram 5 for 50 Spark Lifestyle Guide 4 Week Lean Out Program Facebook group LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast. While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much! Wondering how you can stay fit and healthy by doing things you like to do? Then grab my 5 for 50 Lifestyle Strategies Guide hints, tips, and info on how to create a balanced and healthy life that you love!   

# 088. Daily Action No 1- Move! As Five For Live Interviews Me

As your body ages, there are always concerns lingering over how best to care for it and how to avoid serious pitfalls. As women in midlife, there are various health issues to contend with but Osteoporosis is a very real and very serious issue playing on our minds. Osteoporosis is a silent lurker, slowly wreaking havoc on your body with no outward signs that it has developed. So how do you know what to look out for? How can you tell if you have it? And what do you do to prevent it in the first place? These are questions that really play on my mind. Not having a thyroid means my bone health can be badly affected. So whilst I was mulling this over, I realized it was the perfect opportunity to reconnect with Dr. Justine Bernard.  Justine is a Physiotherapist, Doctor of Physical Therapy, Gyrotonic Master Trainer, and international presenter lecturing on osteoporosis and exercise.  Whilst dancing professionally during her college years, Justine suffered a back injury and it was the rehabilitation from this that spiked her interest in anatomy. She went on to study Physiotherapy and then to specialize in Osteoporosis and now offer a very specialized Gyrotonic Technique treatment from the Elements Fitness and Wellness Center.  If you’ve ever gone into a doctor’s office or had some tests done, nervously awaiting the results, only to be met with a “mumble, mumble, mumble” of a bunch of numbers and results that don’t mean anything to you, then Justine will iron that out for you today. She deep dives into just what the tests for Osteoporosis are, what the results mean, and what you can do once you have them to help your body rebuild some bone density and maintain bone health.  Justine tells us to think of our bone stores as a bank account that we should always be adding to so that we have reserves built up for our midlife years and later when we are more susceptible to problems. In today’s episode, she tells us just what we can do to build up that precious bone reserve. She covers everything from diet, thyroid, supplements, medications, Vitamin D right out to tips on how to prevent falls and improve your balance so that you don’t cause bone damage.  If you already have a diagnosis for Osteoporosis, you’ll still benefit from this amazingly insightful interview as Justine also shares the steps you can take after diagnosis to rebuild bone density, and discusses how to weigh up the risk versus the reward of certain exercises for each highly impacted area of your body.  Click play to jump right into the episode with us and find out how to build your bone bank account so you can live with better bones in your midlife and beyond.  Links mentioned in the show: National Osteoporosis Foundation 4 Week Lean Out Program Where can people discover more about Justine? Email - justine@elementscenter.com Website Instagram Facebook  Twitter Support groups on NOF LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast. While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much! If you’re looking for support through your health and fitness journey, then don’t forget to check out my 4 Week Lean Out Program!

#087. How To Build Better Bones/ Interview with Dr. Justine Bernard PT, DPT

Your health and fitness journey is one that should be tailored to your own individual needs, but there are some aspects that are pretty universal. It’s no secret that I am a big fan of intermittent fasting, and one of the most common questions I get asked about it is “Can I exercise when I fast?” I wanna make sure that you get the best possible results from your fasting, so I’m sharing with you today, my thoughts on this matter, and it applies to almost everyone.  I guide you through Intermittent Fasting in my 4 Week Lean Out Program, and I hear all the time… Can I exercise when I fast?  Should I and is it safe?  How do I do it without burning out?  I know that this question is playing on your mind, and perhaps it’s stopping you from trying intermittent fasting in the first place. The answer to these questions is largely dependent on your fasting experience, the type of fasting you are practicing, and the type of exercise you are doing.  Want the insider scoop so you can feel the benefit in the safest and most effective way? Then listen in to today’s episode and then follow the links below to go more in-depth.  Links mentioned in the show: Podcast Episode 38 - Beginners Guide to Intermittent Fasting Podcast Episode 79 - Benefits of Intermittent Fasting YouTube Channel 4 Week Lean Out Program LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast. While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!  Need some support navigating intermittent fasting as part of your health and fitness routine? Then sign up for my 4 Week Lean Out Program! 

#086. Should I Exercise When I Fast?

People run marathons for a multitude of reasons: health and fitness, mental stamina, charity funding, good old fashioned fun. But as they race alongside and past you, it never enters your mind that this person might be racing to build endurance for life-saving medical treatments.  That’s exactly what Tracy Hickman has been doing for the last year as she literally races through chemotherapy. This has been a journey of the greatest endurance for Tracy. After being diagnosed with a very aggressive form of Breast Cancer in April 2019, Tracy had a mere 10 days to come to terms with it before being whisked away to see a Surgeon and start the treatment process.  Tracy’s journey through the treatment has been eye-opening as she has pushed her mind and body to the limits in every possible way. Through the pain, tears, and uncertainty, the one thing that has been consistent and kept her grounded in “normality” was her love for running.  With the support of her Oncology Physiotherapist, Tracy used endurance and strength training immediately after chemotherapy sessions to rebuild her health, mitigate side effects where possible, and reduce the risk of lymphedema.  In this episode, she shares her incredible journey with me, from diagnosis, treatment, and side effects, to support systems, revelations, and looking forward. All this tied together with a string of marathons and a hearty dose of endurance like you’ve never experienced. The photo Tracy has shared was taken in August, during the Total Sport Xterra series. It’s a series of 6 races around Auckland, every 3 weeks, during winter. The first one was straight after her first chemo session, so each time she completed chemo on Thursday and then take part in the 6km race on Sunday. Her friend and partner stayed with her as she walked the first few, and ran the last couple.  Listen in to hear Tracey’s inspiring story about her journey of endurance as she literally and metaphorically raced through chemotherapy.  Links mentioned in the show: 5 FOR 50 Lifestyle Guide   How can people contact Tracy? hickmants@yahoo.com LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast. While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!  If you’re ready to take your health and wellness to a new level then don’t forget to check out my brand new 5 for 50 Lifestyle Strategy Guide!

#85. Racing Through Chemotherapy: A Journey of Endurance / Interview with Tracy Hickman

If you’re anything like me then you’re pretty conscious about what you eat and how you look after your body but Aimee Carlson takes her healthy lifestyle to a whole new level. If you thought that staying healthy was all about diet and exercise then you’re in for a surprise as Aimee shares her expertise on how to remove hidden toxins from your life.  When you really stop to scrutinize everything that you come into contact with on a daily basis, it’s clear just how many possibilities there are for ingredients or substances that are not in our best interests lurking around in our life. You might already be avoiding environmental pollution by using public transport or cycling/walking but what about your home life?  Shopping for green alternatives can be an overwhelming task with so many companies “greenwashing” in their attempts to sell products that aren’t quite as healthy for us as they imply. So how do we know what routes to take? Which products are safe? And where do we start on our cleaner, healthier journey? Aimee Carlson is affectionately known as the Toxin Terminator and is here today to share her steps on how to create a toxin-free lifestyle. She claims that since we can’t control what’s going on in the outside world, we should be our own best advocates by taking more responsibility for what’s brought into our home life. As she helps us deep-dive into how we are affected by air, water, absorption, food, and mental toxicity we uncover how our health, hormones, and wellbeing can be improved through cleaner, toxin-free choices.  Links mentioned in the show: Environmental Working Group Young Living products Healthy Living app Think Dirty app 4 Week Lean Out Program Where can people discover more about Aimee? Website Podcast Facebook  You Tube LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast. While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much!  If you’re ready to take your health and wellness to a new level then don’t forget to check out my 4 Week Lean Out Program!   

#084. How To Remove Hidden Toxins From Your Life / Interview with Aimee Carlson

Life is pretty crazy right now, and it’s difficult to know how best to manage the new stresses and worries that have been presented to us. Finding ways to create balance in your life when you’re surrounded by chaos is what enables us to stay positive and focus on what is going right and is working for our health and fitness.  There are so many things in life that we just cannot control. Spending time lamenting on them or getting worked up over them is really not a healthy way to live.  Your mental health is fragile, even if you think it’s not, and it’s important to take steps to keep your mind focussed on the positive. Finding things to be grateful for, things that bring you happiness, or even just things that you can control to give you a sense of stability is a great way to create a healthy balance in your life.  I know that the overwhelm of bad news, toxic media, fear-mongering, and uncertainty takes its toll on my health and fitness. Are you struggling to cope with it all, too?  In episode 81, I shared some of my experiences and pitfalls in working from home so that you could better navigate the new situation you may be in. As an extension of that, today I share with you some strategies in coping with chaos and uncertainty.  I hope you find them useful in creating a balanced and healthy life with current anxieties and events.  Links Mentioned In The Show: 4 Week Lean Out Program My YouTube channel The Minimalist Baker Episode 81 - 5 mistakes to avoid when working from home LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast. While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much! You can always be in control of your health and fitness with expert personalized support from me. Join my 4 Week Lean Out Program to find your balance.   Check out other episodes here!  

#083. 3 Ways To Create Balance In Chaotic Days

Natsuyo Lipschutz is the managing principal of her strategy consulting firm, ASPIRE Intelligence. She is also an executive consultant for Breakthrough Speaking, a global public speaking consultancy, a TEDx speaker that delivered numerous trainings, workshops, seminars, and keynotes in both Japanese and English to audiences around the world. In addition, Natsuyo is the bestselling author of The Success Blueprint, which she co‐wrote with the world‐renowned business speaker, Brian Tracy. She is also the author of Amazon, Japan’s #1 rated presentation book, 20Ji Ni Sogiotose which is written in Japanese and translated into Korean and Taiwanese. In English, the title means, “Say it in 20 words.” In addition to her dynamic career, she is a competitive ballroom Latin dancer, a proud mother, and a cancer survivor. It seems like Natsuyo has it all. How does she manage it? Well, according to her it’s all about simple organization and effective communication. Natsuyo claims that no-one has it all. In this episode, she shares her self-developed 3-step process for getting results, her best practices, and life lessons from communication blunders and strategy tips for creating a life you love that truly feels like you have it all. Where can people discover more about Natsuyo? Website Linkedin Facebook  You Tube Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast. While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much! If you need more lifestyle strategies to create a healthy and balanced life that you love, you can also download my FREE 5 Spark Lifestyle Strategies Guide.   Check out other episodes here.  

#082. How To Balance Love, Life, & Business Success/Interview with Natsuyo Lipschutz

Life has changed a lot in the last few weeks. The international pandemic of COVID-19 has us all practicing social distancing as we take collective responsibility for the health and wellbeing of our communities. For many of us, this means we are now working from home. If this isn’t something you have done before, then you may not know the top mistakes to avoid when working from home. Following our regular routines is easy. It means we know what to expect and what challenges might crop up. But now, the way we were doing things is no longer working. We need to find a different way.  It’s often harder than you might think to establish boundaries with the ones you love. Especially if they are navigating new territory too. These are alien times for us right now. But maintaining some of your usual routines will help to stay on top of your health and relationships.  Working from home brings a whole host of new challenges. Throw in the social distancing we are experiencing right now, and it would be easy to focus only on the negative. Your health and fitness may well start to slip.  I’ve worked from home for many years, so I’m here today to shine a light on 5 mistakes to avoid when working from home. Looking after your physical and mental health is so important right now, and I want to help you make sure you’ve got this.   Links Mentioned In The Show: 4 Week Lean Out Program My YouTube channel Zoom Videoconferencing  LISTEN: APPLE PODCAST / STITCHER / SPOTIFY / GOOGLE PLAY Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast. While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much! My 4 Week Lean Out Program will kickstart in June. You can sign up now to make sure you save your spot. In the meantime, we’ll be leaning out and staying fit and healthy together via Zoom video call.     Check out other episodes here!

#081. 5 Mistakes To Avoid When Working From Home

As a young woman, it’s crucial to feel that you can fulfill the roles you have created for yourself in life. To be withheld from being the mother, wife, or person that you want to be is a dire situation. What’s worse is when no-one can explain what’s happening inside of your body that affects your life in such a dramatic way. That’s exactly the situation that Lisa King found herself in when she was missing out on her kid's baseball games, was terrified to attend business events with her husband, and could spend days or weeks physically unable to move for the pain.  Doctors brushed Lisa off as having standard Urinary Tract Infections, and it took her almost 8 years to receive an official diagnosis for Interstitial Cystitis. Sadly, this timeframe for diagnosis is an inside joke as so many women face the same difficulties of diagnosis.  Once Lisa finally knew what was causing her so much pain, she could start taking steps to alleviate it, or so she thought. But the journey was longer and harder than anticipated. With very little support, and suffering from a condition that caused embarrassment and social awkwardness that people just didn’t talk about, it took her a lot of figuring out.  Fast forward 25 years and Lisa has a wealth of experience and knowledge on what does and doesn’t work for treating the symptoms of the condition, and she’s here to share that with us today.  With Interstitial Cystitis, so many things that are good for you are actually bad for you but coupling her personal experience with 32 years in the pharmacy industry, Lisa has become a successful wellness consultant and best selling author, supporting women to alleviate bladder pain in a natural and holistic way so that they can move past pain and live a fulfilled life they desire.  Listen in for Lisa’s tips to boost your immune system, heal your gut, foods to eat or avoid, and create a life free from bladder pain.  Links Mentioned In The Show: Lisa’s book - Tiny Life Changes My first interview with Lisa  Where can people discover more about Amanda? Website Instagram Facebook group You Tube Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast. While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much! Don’t forget to download my FREE 5 Spark Lifestyle Strategies Guide for more tips and information on creating a sustainable healthy lifestyle that supports you in living a fulfilled life.    Check out other episodes here.

#080. How To Ditch Bladder Pain Naturally/Interview with Lisa King

Intermittent fasting is one of those things that the very suggestion of getting people on the defensive. No-one wants to starve themselves! But it’s also one of those things that have gained a misguided reputation. Intermittent fasting is not another fad diet but rather a sustainable lifestyle with many benefits to your midlife health. We all want to feel as strong as we did before the menopause kicked in, but when you’re experiencing age-related pains such as backache, knee, and joint pains, lack of energy, the last thing you want to do is get up exercise. In fact, many of us question whether exercise and activity actually contribute to the worsening of these conditions.  Well, the answer is no. Not when incorporated into your lifestyle in a balanced and healthy way that works for your body. This is also true for intermittent fasting, as there are many different ways to apply and practice the eating guide. Yes, intermittent fasting is all about EATING! There are plenty of opportunities for you to eat delicious, healthy foods that support your aging body.  Intermittent fasting supports you to find the right eating pattern for your lifesTyle. As we go through the menopause, our estrogen levels drop, which causes our body to redistribute the fat from our hips, thighs, and buttocks to our belly. Choosing the right times to eat the right foods supports your body in targeting and burning that fat to keep your body lean and healthy.  In today’s episode, I guide you through the different options available for Intermittent Fasting so that you can choose the right path for you. Getting it right, means that your body can finally sustain a constant level of energy rather than continuously crashing from sugar boosts, which leave you drained and tired. Press play to hear the options available and the benefits they will bring to your health, fitness, and energy in midlife.  Still not convinced? Check out the blog post in the links below to read about my own 60-day experiment with intermittent fasting. I documented the whole process just for you!  Links Mentioned In The Show: 4 Week Lean Out Program Superfood Benefits of Quinoa Mindful eating strategies blog  My 60-day intermittent fasting experience Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast. While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much! If you still need some support and guidance through your intermittent fasting, then join my 4 week Lean Out Program where we go more in-depth through the journey as a group of like-minded women on a quest to better midlife health. 

#079. Benefits Of Intermittent Fasting In Midlife

“If nothing changes, what will my life look like in ten years?”  It’s something that we all wonder but, whether out of happiness or complacency, most of us don’t take drastic steps to change what the outcome will be. When Amanda Becker asked herself this very thing, she felt so sick at continuing her current path that she immediately re-routed and turned her hobby side-gig into her dream job and lifestyle. To the outsider, Amanda had achieved the American Dream: as a young woman, she was swept off her feet by a romantic courtship with her French-born soon-to-be husband. He whisked her back home to France, where they spent some fantastic years immersed in culture, romance, and excitement, and freedom. After they tied the knot, they headed back to the States to lay out their future.  Amanda had it all. She re-entered the American workforce in a pharmaceutical job with all the highs (high paying, highly rewarding, and highly demanding), and they got to building their picturesque life. No with a handsome husband, two beautiful daughters, a lovely home and a high-end ticket job, what was not to love?  BUT, there was a different picture to be seen from the inside. Amanda was suffering miserably. With all the rewards came so much stress and responsibility that she missed out on family time, had no free time, lost touch with her friends, stopped sleeping, gained weight. Her relationship with her husband was suffering, and Amanda was at breaking point.  It wasn’t until a chance meeting with a poolside stranger that Amanda realized there could be a different lifestyle to be had. Once the seed was planted, the Universe presented Amanda with every opportunity she needed to seize her alternate path.  Listen in today to this episode to find out how Amanda Becker managed to turn her love for quality skincare into a successful career that has let her ditch the stress and live a new lifestyle paved with intention, gratitude, and happiness. Links mentioned in the Show 4 Week Lean Out Program Rodan and Fields Skincare Rachel Hollis Rise Business Conference Where can people discover more about Amanda? Website Instagram Facebook Email: amandabecker@gmail.com Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast. While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much! Check out this episode! And other episodes from the show!  

#078. How a Side Hustle Turned Into A Dream Job / Interview with Amanda Becker

If you’re in midlife, then you may already have begun to feel your body changing as it deals with the new strains and stresses of aging. But just because you are getting older, doesn’t mean that you should lose your vitality. Your health and fitness are crucial to determining your quality of life as you age, but it’s never too late to step up and take control.  How To Stay Fit, Strong, & Healthy in Midlife Giving in to age-related illness and fragility is accepted as one of those unavoidable things in life, but it shouldn’t be. We are more active, have more health awareness, and have a more exceptional ability to create lifestyle strategies than our parents had. By following a simple fitness plan and making healthy choices in your daily life, you can reduce many of the symptoms that face you in midlife, and enjoy the longer life expectancy we are now blessed with. If you're worried about whether or not you'll have Diabetes, Osteoporosis, Arthritis, Heart Disease, Dementia, Depression, Back-aches, joint pains, weight gain, lack of energy, or any other age-related illness; then you are in the right place.  In today’s episode, I share with you the benefits that staying active in midlife can bring to your overall aging health concerns, and how everyday activities that you might take for granted can maintain a healthier and stronger body.   I know that taking that first step into regular activity and healthy choices might seem like a scary jump into the unknown, so today, I’ll break down simple ways that you can help your body to reduce the effects of the menopause.  Listen in and let me know if these tips are helpful to you.  Links Mentioned In The Show: 4 Week Lean Out Program Make a super shake youtube channel  Subscribe and Review on Apple Podcast Are you subscribed to my podcast? If you are not, then I want to encourage you to do that right now. I don’t want you to miss out on an episode. Click here to subscribe to Apple Podcast. While you are there I would love it you left me a review over on Apple Podcast too. Those reviews help other people find my podcast, and I love reading them. Just click here to review, select “Ratings and Reviews” and “Write a review” and let me know what your favorite part of the podcast is. Thank you so much! If you still need some more ideas on how to kickstart your life choices to stay fit, strong, and healthy in midlife, then don’t forget to download my FREE 5 Spark Lifestyle Strategies Guide. 

#077. How To Stay Fit, Strong & Healthy In Midlife

How do I stay fit and healthy in midlife? Stop feeling tired all the time? What can help me stay motivated? These are some of the big questions that fitness and wellness expert, Heike Yates, dives into on her Pursue Your Spark Podcast. In addition to her actionable step-by-step approach, she interviews some of the most inspiring women that dared to live the life they dreamed of and how they handled their roadblocks. Heike’s specialty is to help you create real-life solutions and get real results. Thinking about how to eat healthily? Need help with motivation? Wondering what exercises are right for you? Discover how thousands of women in midlife turned to Heike Yates to create lasting fitness changes, and make sense of the fitness confusion, implement lifestyle strategies that get real results that last.

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Pursue Your Spark

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