In episode 711 of the 40+ Fitness Podcast, Coach Allan sits down with Heike Yates—fitness coach, former bodybuilder, ultramarathon runner, and author of Pursue Your Spark: Your Guide to Escaping Midlife Traps, Reclaiming Confidence and Living Fully.

Together, they unpack the unique challenges and opportunities that come with midlife, exploring how both women and men can break free from old patterns, reclaim their confidence, and truly thrive.

Drawing from Heike’s 40+ years of experience, the conversation dives deep into the emotional and practical “gaps” that hold people back—from lack of confidence and skewed expectations, to missing knowledge, support, and self-awareness.

Heike shares her powerful SPARK framework—a step-by-step approach to self-assessment, planning, taking action, removing roadblocks, and keeping momentum—that empowers listeners to reimagine what’s possible for their health, fitness, and happiness in midlife. Time Stamps:

08:28 Book Launch Recap with Running Friends

11:55 Midlife Challenges: Managing Emotional Burdens

15:26 Balancing Career and Family Priorities

17:17 Mind the Gap

19:43 Expectation Gaps in Fitness Journeys

25:54 Adjustable Goal-Setting Confidence

29:53 Strength First, Stamina Later

30:53 Self-Assessment for Goal Achievement

33:41 Energy Boost: Planning & Walking Strategy

39:30 Consistency Over Perfection in Fitness

40:48 Perfectionist Client with Shifting Goals

43:55 Guided Healthy Eating Choices

47:01 Midlife Longevity Goals https://heikeyates.com