Pursue Your Spark

How can someone who hasn't been "fit" or super active start to focus on that without hurting themselves, feeling embarrassed, or having to train for a marathon? Moreover, what does lifestyle fitness look like? If these are questions that are on your mind, this episode is a must-listen!  Hope Zvara, the CEO of Mother Trucker Yoga, is a woman of mystery, a fitness expert with a unique perspective on wellness. What I find most interesting about Hope's approach is that it is centered around yoga and lifestyle movement. She draws on her experiences working with middle-aged women at her yoga studio, where she taught them about the connection between movement, body awareness, flexibility, and strength. She believes everyone can benefit from caring for their body and mind, no matter where they are in life. Throughout this episode, Hope shares not only her fitness journey but emphasizes the mindset changes she had to go through to get healthy. She underscores the importance of small and consistent improvements while

May is National Osteoporosis Month, and it's a great reminder of how crucial it is for women over 50 to prioritize bone health. Osteoporosis, a condition more common in women, weakens bones and increases the risk of fractures, often without any symptoms. In this episode, we dive deep into the causal factors of Osteoporosis and what we can do to stay strong! Osteoporosis can lead to loss of height, severe back pain, changes in posture, and even permanent disability. Often referred to as the "silent killer," osteoporosis can progress silently without any symptoms. Certain risk factors for osteoporosis are beyond our control, such as gender, age, body size, ethnicity, and family history. But there's good news! Lifestyle changes can make a significant difference. Incorporating proper nutrition is crucial for overall health, including bone health. Limiting sodium, moderating caffeine and alcohol consumption, reducing soda intake, and balancing animal and plant-based proteins are important dietary considerations. E

Pilates is always a hot topic in the health and wellness world. It has a rich history, and the variations of this exercise method are as diverse as the people who practice them. But at the heart of Pilates lies a set of fundamental principles that guide every movement: centering, concentration, control, precision, breath, and flow. It was my pleasure to invite Pilates coach Shari Berkowitz to the show this week to help us understand our bodies' biomechanics and completely transform our outdated thoughts on the aging body.  Shari Berkowitz is a Pilates teacher of teachers and scientist with over 30 years of experience specializing in Pilates biomechanics and ergonomics. She is the CEO of the Vertical Workshop, a Pilates teacher training program, and her unique way of teaching Pilates crosses all boundaries by combining science and movement. From her own personal injury that she sustained in her 20s, leading to partial paralysis, Shari shares her experience with Pilates and how it improved her balance, posture,

Intermittent fasting has recently gained popularity as a weight loss and health-promoting strategy. It involves restricting food intake for a certain period of time, followed by a period of normal eating. In today’s episode, I share with you the science-backed benefits of intermittent fasting and how to decide if it is right for you. I also take you through how to start fasting and what to (realistically) expect!  One of the main benefits of intermittent fasting is that it can lead to weight loss and improved body composition. However, some women, especially those over 50, struggle to lose weight. I discuss why this may be the case for some and how to overcome it.  In addition to weight loss, intermittent fasting has many other health benefits. It can improve insulin sensitivity, lower blood sugar, and cholesterol levels, reduce inflammation, and promote autophagy. All of these benefits can reduce your risk of chronic diseases, such as type 2 diabetes, heart disease, and cancer. Intermittent fasting is a sust

Intuition. That feeling where you “just know,” but how? What is the nature of this sixth sense, and how do we foster it? I was happy to invite Dr. Melissa Bird to this week’s podcast to answer our questions about intuition and how we can tap into this powerful force within us. Dr. Melissa Bird, Ph.D., MSW, is a passionate feminist whose education in social work has led to a career advocating for children, women, and their families. One of Melissa's key focus areas is helping women overcome their fears around speaking their minds and pursuing their dreams. She encourages women to listen to their intuition and tap into their inner wisdom to find their voice and purpose in life.  So, how do we tap into our intuition? Dr. Bird describes intuition as a muscle, the more we listen to it, the more we use it, and the stronger it becomes. She also reminds us to combat our perfectionism actively, to stop striving for perfection and instead strives for “humanism.” In doing so, we enhance our ability to tap into our intui

Have you heard about resistant starch foods? Resistant starch foods have gained increased attention as a potential tool to improve gut health and support a healthy microbiome. Today I'll share what resistant starch foods are and why they are good for you! I will also discuss the much-debated claim that these foods can aid in weight loss and help you decide if starch resistant foods can be of additional benefit to you.  Essentially a type of fiber, noted benefits of starch resistant foods include improved gut health, better blood sugar control, improved nutrient absorption, reduced inflammation, and the list goes on!  I focus on women in menopause and post-menopause who may benefit from consuming resistant starch as part of a healthy diet. Especially for those that are stuck losing weight and need to shake it up, want to improve gut health and reduce inflammation, and reduce the risk of type 2 diabetes and cardiovascular disease risk, then resistant starch foods are worth a try.  I also discuss who else may be

This week on the Podcast, we're talking about wants and desires! And how to get real clear as to what exactly it is that we want. I believe we do know what we want and desire. But we struggle with the cost and consequences of having what we want! Are we willing to pay the price (and that doesn't always involve money) or live with the consequences of having what we desire? Unfortunately, that's really where most of us get hung up, and at the extreme end of this, we may find ourselves or someone we love battling addiction.  Addiction comes in many forms. Here in the United States, addiction spans all social classes and ethnicities. It is relevant to note that many addictions are not related to recreational drugs but instead involve pharmaceutical drugs prescribed lawfully by a doctor, making addiction a disease that can affect anyone. Despite the prevalence of this issue, it remains a taboo topic and is infrequently spoken about openly and honestly.  In this episode, Mandy fearlessly shares her experience with

You decided to exercise 5 times weekly with cardio, Pilates, weights, and stretching. By planning everything out, you know that you can make exercise a consistent habit. You also understand that you can make the time, but then stuff happens… you forget that you wanted to exercise, and suddenly it's dinner time, a meeting was rescheduled into your exercise time, and you tell yourself not now because you are busy and will work out later at some point. But then exercise never happens! You may think you're not cut out to be consistent with your exercise habits and lack willpower! Willpower is bullshit! Many of us struggle with exercise consistency, and that's normal. Unfortunately, with a schedule booked more than we like or not seeing results quickly enough, life gets in the way. If you are new to exercise, you might not like feeling sore and tired after exercise. Something that you didn't expect. There are many reasons why we are not consistent with our exercise habits. So instead of thinking that you'

Especially now that the kids are gone, you don’t have to hide anymore or wait for the right moment for intimacy. Sensuality and pleasure are essential parts of nourishing our bodies and soul. Sexpert and licensed marriage therapist Dr. Juliana Hause helps us rethink sex, reimaging sexuality and pleasure, and how to reignite your sexy spark in midlife. Sex and intimacy are something that we don’t discuss enough, at least not openly. The shame associated with this topic is holding us from asking questions and getting the answers we need in midlife and beyond. Women want to know how to improve it, especially when the nest is finally empty, after an illness, or during menopause. There is nothing to be ashamed of about this topic. We want to know how to reclaim our sex and intimacy without societal pressure or stressful expectations from ourselves and our partners. Dr. Juliana showed us how to get in touch with our sexuality and learn about a normal level of desire. In our candid conversation, we don’t leave any s

Heart disease is the number one killer of women. In fact, after age 50, nearly half of all deaths in women are due to some form of cardiovascular disease. Once women reach the age of 50, about the age of natural menopause, their risk for heart disease increases dramatically. The term “heart disease” refers to several types of heart conditions. The most common type of heart disease for people over 50 is coronary artery disease (CAD), which occurs when the arteries that supply blood to the heart become narrowed or blocked by plaque. This can lead to chest pain, shortness of breath, and even heart attack. Another type of heart disease is cardiac arrest, which occurs when the heart is unable to pump enough blood to meet the body's needs, and people stop to breath normally. This can cause fatigue, shortness of breath, and swelling in the legs. Women over 50 are at a slightly higher risk of dying from a heart attack than men of the same age. For women, menopause doesn’t cause cardiovascular disease, but risk factor

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 i

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 gi

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, me

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

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

  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 pre

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

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.  "

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

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. Ren