Pursue Your Spark

Are you searching to find the perfect diet or diet approach? We are feeling pressured to have that bikini body, especially now that summer is here and many people have turned to the clean eating diet. Recently, I was asked in a podcast interview what I thought of “clean eating,” and let me tell you that I have very strong feelings about this diet approach.  In the end, clean eating is a fad diet based on the belief that consuming whole foods and avoiding convenience food and other processed foods offers certain health benefits. I don’t want to criticize anyone's way of eating, I only want to provide my evidence-based opinion.  I’m sharing what clean eating is, what it’s not, and why I would recommend not to overcomplicate your meal planning and eating strategies with the “clean eating” approach. Eating clean doesn’t necessarily mean that person is taking the best approach for their health.  In this episode, I share my top 3 tips to focus on eating whole foods instead of the clean eating diet. Eating clean can

Arthritis can be a barrier when it comes to leading a healthy lifestyle. It's important to remember when exercising with osteoarthritis that trying new things can be so helpful in continuing to be active. There is so much misinformation about osteoarthritis that can discourage people from being active. Using conservative management consistently is critical. Remember that progress will be slow, and it may take weeks to months to see results.  If you want to be active as you age, you may encounter joint pain and osteoarthritis. Being honest with yourself about how much we are moving is vital because we tend to overestimate how much we move especially if we are dealing with pain. It is so important to know what your options are to be able to maintain an active, adventurous life! Dr. Alyssa Kuhn is a physical therapist and an osteoarthritis specialist. Alyssa helps people all across the world find pain relief, regain confidence and lead very active lives. We can not stress enough the importance of being an inform

Yoga is a wonderful reflection of life, and by learning to breathe and soften, we can be more open to all the possibilities life has to offer.  Dagmar Spremberg is a Yoga entrepreneur and the founder of Montezuma Yoga in Costa Rica. While growing up in Germany, all she could envision for herself was a life in the sunshine and under the palm trees. Through her own experience, she learned and believes that everybody can live their dreams and that our work is to become clear and open to receive the gifts we all deserve. Dagmar feels as women over 50 we reach a point where we are done with playing small. Despite menopause, which can make us feel fragile, we also realize that vulnerability connects us to others and that we truly can empower each other to show up, speak up, and create an authentic, happy life. Often times we may have no idea what we are doing or feel underqualified, but we may surprise ourselves if we go for it and give it our best. By shining our lights we inspire others to shine bright also.   

What you eat and drink makes a big difference in how you look and feel. So the most common recommendation from family, friends and some nutrition experts is "Watch what you eat" when you want to lose weight. Some experts tell you to count calories or log every macronutrient. Then some want you to listen to your body. This can be confusing. Energy-dense foods contain a higher number of calories per serving. In contrast, nutrient-dense whole foods contain higher vitamins, minerals, and other essential nutrients with little or no added sugars or unhealthy fats and high calories. Eating balanced meals high in lean protein, healthy fats, and non-processed carbohydrates fuel your body's energy and stabilize your blood sugar levels; therefore, you have fewer cravings. Therefore, including whole foods or other nutrient-dense foods in your diet will boost your energy levels.  There are many great strategies, and I share my favorites in this episode and some helpful tools and apps to help keep you dedicated to the watc

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

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 e

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

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 s

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 he

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 covere

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 rever

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 i

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 ove

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 li

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-Cl

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

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 F

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 i

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 f