How to Stop Dimming Your Light and Own Your Power in Midlife with Heike Yates

If you've ever felt like your midlife body stopped cooperating? The fitness exercises that used to work don't anymore, the bloating and belly fat won't budge, and you're not sure where to even start. This episode is your coaching reset button. Sue sits down with Heike Yates, a fitness, nutrition, and mindset coach for over 40 years, Pilates expert; former bodybuilder; ultra-marathon runner; Ironwoman; and author of "Pursue Your Spark". Now 65, Heike has lived every extreme of the fitness world — and come out the other side with a clear-eyed, no-BS message for women in midlife: stop fighting your body and start supporting it. This conversation is equal parts practical and inspiring. You'll walk away with a completely different framework for how to approach movement, food, and momentum and maybe even permission to try something brand new. In this episode: Why "no pain, no gain" is wrecking midlife women's bodies The difference between protecting your body and supporting it (and why it matters) How sarcopenia starts at 35 — and what to do about it Why intense exercise is raising your cortisol and making things worse 20-minute workouts: why less is actually more after menopause Gut health, intermittent fasting, and the foods quietly causing your bloating The SPARK Framework — a repeatable system for building momentum without burning out Why functional movement beats a squat challenge every time Learning saxophone, Portuguese, and EDM DJing — why curiosity is a longevity strategy Guest: Heike Yates — fitness, nutrition & mindset coach (40 years), certified Pilates instructor (23 years), former competitive bodybuilder, ultra-marathon runner, Ironwoman triathlete, author of Pursue Your Spark, and current saxophone beginner. Based in Maryland with a brick-and-mortar studio plus her online brand, Pursue Your Spark. Her oldest current client: 100 years old. Chapters: [00:00:00] Permission to try new things [00:00:49] Show intro and guest welcome [00:04:26] Heike’s fitness coaching background [00:08:38] Sue’s workout history and injuries [00:12:58] From bodybuilding to Ironwoman [00:18:56] Why old strategies stop working [00:24:36] Functional strength for daily life [00:30:29] Gut health and midlife nutrition [00:36:18] Curiosity and learning new skills [00:40:45] Spark framework and overcoming roadblocks [00:44:36] Saxophone, experimentation, and permission [00:50:20] Final encouragement and contact details Connect with Heike: Website: https://heikeyates.com/ Facebook:   / pursueyourspark   Instagram Link:   / heikeyates   Book: "Pursue Your Spark" - https://heikeyates.com/l/pursueyoursp... ---------------------------------------------------------------------------------------------------------------------- Are you Pod Curious? Check out my new audio course - "Podcast Authority Blueprint" and get off the marketing hamster wheel! 👉🏻https://stan.store/sue_willoughby/p/t... FOLLOW and CONNECT Website - https://www.willoughbycoaching.com/ Facebook -   / willoughbycoaching   Instagram -   / sue_willoughby   Linkedin -   / suewilloughby   If you want to start your own podcast feel free to reach out to me. I would love to help you on your journey to sharing your story and passion. #LifeWorthBeing #Transformation #LifeCoach #Women #Empowerment #PersonalGrowth #InnerStrength #PurposefulLiving #MidlifeTransformation #Mindfulness #Mindset #SelfDiscovery #WomenEmpowerment #midlifestrategies 🔥 Welcome to Midlife Strategies for Badass Women 🔥 I’m Sue Willoughby—Badass Midlife Strategist, life coach, and your partner in breaking rules, rewriting the script, and thriving unapologetically after 40. This channel is for women who are DONE playing small. If you’re ready to ditch the “shoulds,” reclaim your power, and live a bold, joyful, purpose-driven life—you’re in the right place. Each week, you’ll get real talk, raw stories, and badass strategies to help you: ✨ Smash through self-doubt and limitations ✨ Reclaim your confidence and clarity ✨ Build resilience and embrace reinvention ✨ Create a midlife that feels authentic, aligned, and f*cking powerful This isn’t just a podcast—it’s a movement. A community of women who are tired of waiting and ready to step into their next-level life, unapologetically. 👉 Hit subscribe and turn on the bell so you never miss an episode. Let’s rise, rebel, and reinvent midlife—together.