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Pursue Your Spark Blueprint
Strength + Energy in Midlife—without starting over every time life happens
An 8-week reset built for midlife: joint-friendly 15-minute strength + Pilates, gentle fasting options, and simple habit systems—no extremes, no all-or-nothing.
Why This Program Works for You:
✅ No gym required — quick, effective 15-minute sessions you can do anywhere.
✅ No strict diets — gentle fasting options + “Break-Your-Fast” formula that fits real life.
✅ Built for midlife — joint-friendly moves, bone-smart strength, and flexible planning.
“This program helped me stop starting over and finally commit to me. I feel stronger in every way—mentally and physically.” – Sue B., 58
Right Now...
You’re scrolling for a plan that actually fits real midlife.
Everything feels overwhelming or built for someone with way more time and energy.
You want to feel strong, capable, and in control of your health. But you get: busy weeks, sore joints, evening snacking, and the start/stop cycle. The fix isn’t trying harder—it’s a plan that reroutes when life happens.
🟠 You know you should work out, but life keeps pulling you in a dozen directions.
🟠 You start strong, then something derails you—and it’s two weeks before you try again.
🟠 You’re juggling so much that taking care of yourself feels like one more task.
🟠 Strength and energy are fading, and that worries you.
🟠 Evenings are the danger zone—cravings hit when you’re tired or stressed.
🟠 Apps and “one-size-fits-all” plans don’t account for midlife joints, hormones, or your schedule.
If this sounds familiar, you’re not the problem—your plan is. That’s why I created the Pursue Your Spark Blueprint: an 8-week, midlife-friendly roadmap to strength and steady energy—just 15–20 minutes a day, no extremes, no all-or-nothing.
There’s a Better Way!
A plan that adjusts so you don’t fall off track
Instead of pushing harder (then starting over), you’ll use a simple weekly process inside four midlife-friendly pillars—so progress sticks even on busy weeks.
The Spark Path (what we build):
- Ignite (Mindset): Beat all-or-nothing with the never-zero rule and tiny wins.
- Fuel (Movement): 15-minute, joint-friendly strength + Pilates for core, balance, and everyday stamina.
- Sustain (Nutrition): Gentle fasting options (start 12:12 → 14:10) + the Break-Your-Fast Formula (protein + produce first).
- Thrive (Habits): A weekly planning ritual, accountability journal, and a back-on-track plan for travel/caregiving.
How it works each week (the SPARK process):
Scan your week → Plan small, doable steps → Act (15-minute actions) → Recognize roadblocks → Keep momentum with tiny tweaks.
What this is NOT:
No punishing workouts. No rigid diets. No “try harder” guilt. Just steady strength and energy—15–20 minutes a day.
I was exhausted and overwhelmed. This gave me clarity, a system, and my spark back.” – Maria, 56
By the end of the Blueprint you will:
✅ A Routine That Fits Your Life (Not the Other Way Around)
A simple fitness + gentle-fasting flow that works with a busy midlife schedule—15–20 minutes a day. More steady energy and the confidence of knowing exactly what to do.
✅ Habits That Actually Stick
No more willpower chases. You’ll build realistic routines that feel doable—and last—so you stay consistent even when life gets messy.
✅ Strength & Energy You Can Feel Every Day
Strong in your body, clear in your mind. No second-guessing or guilt—just calm confidence and a plan that reroutes when life happens.
✅ A Midlife Reset You Can Trust
You’ll stop starting over. With the never-zero rule and back-on-track plan, you’ll get back in one day—not in three weeks.
Starts Sept 15 • 15–20 min/day • Joint-friendly • payment plans available • Guided Start Guarantee (14 days)
Before the Blueprint, I kept starting over every Monday. Now I’ve stuck to a routine for 3 months and feel stronger than I have in years.” – Jen, 54
And You’ll Also Get These Bonuses to Make Progress Even Easier
- Pay-in-Full Bonus: Private 45-Minute Kickoff with Heike — personalized setup + 7-day plan.
- Weekly Office Hours (Live) — real-time support to keep you moving.
- Access for the life of the program — revisit anytime; updates included for 12 months.
- Recipe Packs, Workbooks, Habit Trackers — pantry guide, “Break-Your-Fast” formula, and simple tools that make action easy.
Joint-friendly • Osteopenia-aware • Travel-friendly options
What Is the Pursue Your Spark Blueprint?
An 8-week, midlife-friendly roadmap to strength and steady energy—without extremes or all-or-nothing thinking. Perfect for midlife women who want strength, energy, and consistency in just 15–20 minutes a day
It’s a practical system that combines 15-minute, joint-friendly strength + Pilates, gentle fasting options (start 12:12 → 14:10), and simple habit tools you can keep for life.
How it works (Spark Path + SPARK process):
- Ignite (Mindset): beat all-or-nothing with the never-zero rule.
- Fuel (Movement): 3×/week 15-minute strength + Pilates tracks (beginner/joint-friendly).
- Sustain (Nutrition): Break-Your-Fast Formula (protein + produce first) + pantry guide.
- Thrive (Habits): weekly planning ritual, accountability journal, and a back-on-track plan.
Each week you’ll Scan → Plan → Act → Recognize → Keep momentum, so progress survives busy weeks.
💡 No crash plans. No guesswork. Just a simple path that meets you where you are—and helps you build results that last.
Everything you need. All in one place. Access it anytime, from anywhere.
Access on any device. 15–20 minutes/day. Built for midlife bodies.
- 15-minute strength + Pilates (3×/week) — joint-friendly tracks for core, balance, and everyday stamina.
- Gentle fasting options — start 12:12 → 14:10 + the Break-Your-Fast Formula (protein + produce first).
- Simple habit system — weekly planning ritual + accountability journal so progress sticks.
Live support included: weekly office hours • optional 45-min kickoff with Heike
Starts Sept 15 • 15–20 min/day • Joint-friendly • Payment Plans Available • Guided Start Guarantee (14 days)
You’ll get instant access inside an easy-to-navigate portal—everything in one place, ready when you are. Each module includes short videos, checklists, and downloads, so you always know the next step. It’s your midlife toolkit to stay on track, stay motivated, and stay consistent—even when life gets busy.
WEEKLY MEAL IDEAS + RECIPES
40+ quick, everyday recipes that match your fasting window—protein-forward, plant-inclusive, zero fuss.
MEAL + MENU PLANNER
Plan a week that fits your life (and favorites). Build simple menus + grocery lists in minutes.
AT-HOME WORKOUTS
Joint-friendly strength + Pilates, beginner options, no fancy gear. Follow-along videos you can do anywhere.
ACCOUNTABILITY JOURNAL
Stay on track with a simple, printable daily journal to help you easily track your progress throughout the course.
PANTRY GUIDE
Stock midlife-friendly staples so meals are automatic (and snacking gets easier to manage).
GUIDE TO CARBOHYDRATES
Choose carbs that boost energy and support your goals—without overthinking it.
PROTEIN GUIDE
Find proteins you actually enjoy + simple per-meal targets to steady hunger!
HUNGER HACKS GUIDE
Cravings protocol + evening-snacking strategies, built for real life.
Pay-in-Full Bonus: 45-Minute Kickoff with Heike
Personalized setup + 7-day plan to hit the ground running.
Ready to build steady strength + energy?
f you’re tired of starting over… if you want a routine that fits your real midlife life… if you want to stop guessing and finally feel strong, energized, and in control—this is your moment.
You don’t need more willpower. You need a plan that reroutes when life happens—and takes 15–20 minutes a day.
✅ Simple workouts for your level (15-min, joint-friendly)
✅ Gentle fasting options that fit your schedule
✅ Mindset + habit tools for consistency (never-zero)
✅ Optional 1:1 kickoff so it’s personalized from Day 1
Best value — Pay in full
$2400 one time
Includes everything: 8 weeks of training, 15-min strength + Pilates tracks, gentle fasting options, weekly office hours, accountability journal, recipes/pantry guides, and community support.
Bonus for pay-in-full: 45-minute 1:1 kickoff with Heike (limited spots)
Budget Friendly Pay $1250 x 2 installments
Access & guarantee
Access: 12 months from purchase. Keep all downloads forever.
Guided Start Guarantee (14 days): complete Week 1; if it’s not a fit, email us within 14 days for a full refund. No hoops.
I stopped second-guessing and finally saw steady progress—in 20-minute sessions..
— Sarah, 55
I’m back to 3–4 workouts a week and feel better than I have in years.
— Yvette Nonte (60)
Neck pain gone, posture improved—I feel stronger and energized again.
— Melanie Starr Costello (61)
Make Midlife Your Momentum—Start Your 8-Week Reset
You’re not short on willpower—you’re stuck in midlife traps like Overwhelm, All-or-Nothing, and “Not-Enough.” The Pursue Your Spark Blueprint gives you a clear path and the support to follow through.
IGNITE (Mindset): Shift the “not-enough” story so change sticks.
FUEL (Movement): Joint-friendly strength + Pilates in 20–30 minutes.
SUSTAIN (Nutrition): Simple, flexible eating (including IF) without food rules.
THRIVE (Habits): Weekly checklists so you always know your next step.
Who this is for?
- Busy midlife women who want strength and energy without long workouts.
- Anyone caught in Overwhelm or All-or-Nothing who needs a clear plan.
- Women who prefer simple, sustainable nutrition (including IF) over rigid rules
IGNITE (Mindset): Shift the “not-enough” story. • FUEL (Movement): Joint-friendly strength + Pilates in 20–30 minutes. • SUSTAIN (Nutrition): Make eating simpler, not stricter. • THRIVE (Habits): Weekly checklists so you always know your next step.
1-year course access • Keep worksheets forever • Payment Plans Available • 14-Day Guided Start Guarantee
See the Blueprint in Action (3-Minute Tour)
In this 3-minute video, I’ll show you exactly how the Blueprint works—and how it helps busy midlife women build strength, energy, and consistency without burnout or all-or-nothing thinking.
I broke old habits and built ones that stick. Small steps made a big difference—and shifted my mindset.”
— Karla, 45
Result: less overwhelm, more consistency
Heike didn’t just hand me a plan—she tailored it to my body and adjusted it as I progressed.”
— Alice, 55
Result: a plan that fits me.
Even from afar, Heike feels like a true partner. Varied, encouraging workouts keep me going.”
— Catherine, 50
Result: I actually stay on track.
1-year access • Keep worksheets • Payment Plans Available • 14-Day Guided Start Guarantee
Make fitness + simple eating fit your life—without the stress.
So consistency becomes who you are.
I’m Heike Yates, Midlife Fitness Expert
I’ve coached for 40+ years and created the Pursue Your Spark Blueprint to help midlife women build strength, energy, and confidence—without the stress.
Here’s what you’ll get with me as your coach:
- Joint-friendly strength + Pilates you can do at home (20–30 minutes, no gym)
- Simple, flexible nutrition (including intermittent fasting if you choose) that fits your life
- Weekly checklists + prompts so consistency sticks
- Judgment-free coaching so you feel good in your skin—wherever you’re starting.
I guide you through the Spark Path—Ignite mindset, Fuel movement, Sustain nutrition, Thrive with habits—so change feels doable, not overwhelming.
Here is a little bit more about me:
- My coaching is rooted in science-backed methods and my Spark Path framework to help midlife women thrive with strength, clarity, and confidence.
- I’m known for turning complex ideas into simple, step-by-step actions that lead to lasting results.
- I’ve built a reputation for turning complex wellness strategies into simple, doable steps—because real change happens when things feel doable, not overwhelming.
- Creator of Pilates with Resist-A-Ball, host of the Pursue Your Spark Podcast, Author, and certified ACE CPT • PMA Pilates • PN1.
What’s Inside Your 8-Week Blueprint
This isn’t about doing more—it’s about doing what works for your energy, mindset, and body. Inside, you’ll build consistency with smart workouts, simple nutrition, and real-life strategies that stick (even on your busiest days).
20–30-minute, joint-friendly strength + Pilates - Simple, flexible nutrition (incl. IF) - Weekly checklists + prompts - Support + accountability
Do any of these sound familiar?
- You put yourself last—your energy’s gone before the day begins
- You try to eat better and move more… but nothing sticks
- Cravings, bloating, or brain fog keep knocking you off track
- You’re tired of starting over and feeling like your body’s working against you.
You’re not lazy. And you’re definitely not alone.
This is exactly why I created the Pursue Your Spark Blueprint—so you can stop guessing, feel better, and feel at home in your body.
How the Blueprint Turns Good Intentions into Momentum
Module 1
IGNITE: Start Strong with Small Wins
Build momentum with simple habits that spark energy—no overwhelm, just real progress.
Module 2
FUEL: Get Stronger Without the Gym Grind
Short, joint-friendly strength + Pilates designed for your life—not the other way around.
Module 3
SUSTAIN: Fuel Your Body Without the Guesswork
Learn what your body needs and create satisfying meals that support energy and balance.
Module 4
FUEL+: Dial In Your Core, Posture & Progression
Advance safely with form, core, and posture work that keeps you moving forward.
Module 5
THRIVE: Stay On Track When Life Gets Messy
Build consistency systems for busy weeks so you don’t lose the progress you’ve earned.
Module 6
THRIVE+: Make It a Lifestyle
Lock in routines and keep results sticking—without the stress of starting over.
What passed participants had to say...
“This mindset shift was a game-changer for me.” – Susan M.
“I kept my routines even after the course ended.” – Katie M.
“What drew me in was the focus on women like me.” – Becky B.
“The intermittent fasting tools are simple and effective.” – Martha T.
Still wondering if you’re ready? This is your moment.
You’ve spent years putting everyone else first.
Your health, energy, and confidence are worthy of the same dedication.
The Pursue Your Spark Blueprint isn’t about doing more—it’s about doing what works for you, in a way that finally sticks.
Trust yourself. You’re not late. You’re just getting started.
14-Day Guided Start Guarantee • 1-year access • Keep worksheets
If you start today…
✅ One 20–30 min session this week.
✅ Your first simple food swap or fasting window.
✅ A checklist that shows you’re progress.
Does any of this sound familiar?
Overwhelm
You want to be consistent—
but every plan feels overwhelming and hard to stick to.
All-or-Nothing
You start strong… then motivation dips
and old patterns sneak back.
Joint-Friendly Movement
Your joints need kinder workouts;
most routines leave you sore or frustrated.
Comparison
You watch others make progress and think, “Why not me?” You’re ready for change that lasts.
Here’s exactly what you’ll get inside the Pursue Your Spark Blueprint
Coaching & Support
✅ 8 weeks of live group coaching on Zoom (weekly office hours — 8 total)
✅ 45-minute private Kickoff Call with Heike to map your next best steps
Workouts & Movement
✅ 3 new 15-minute workouts each week (joint-friendly strength + Pilates)
✅ Form, core, and posture cues so you feel the work—not the wear-and-tear
Simple Nutrition
✅ Weekly meal ideas + recipes that fit your lifestyle
✅ Printable meal planner + pantry guide
✅ Protein & carb guides so fueling is simple
✅ Craving-buster tools (bye-bye mindless snacking)
Accountability & Tools
✅ Weekly checklists + prompts so you always know the next step
✅ Accountability & consistency journal to track what matters
✅ Surprise Q&As and support along the way
THE TOTAL VALUE OF OVER $5,000
Join today for $2,400 and finally turn good intentions into momentum
✅ Time commitment? ~20–30 minutes a day, 3–4 days a week.
✅ New to Pilates or IF? Perfect—you’ll get simple starting points.
✅ Can’t make live calls? Replays are posted; ask questions anytime.
BONUS: Private 45-minute 1:1 call with Heike to personalize your plan
14-Day Guided Start Guarantee • Payment Plans Available • 1-year full access • Keep worksheets
Ready to begin? I’ll walk the first step with you.
Questions? I’m here!
This isn’t “do more.” It’s a path that fits your life—so progress finally sticks.
Email me:
📧 heike@heikeyates.com or tap below to
Guided Start Guarantee (14 Days)
14-Day Guided Start Guarantee: Try the Blueprint for two weeks. Complete Week 1—do any 2 of the joint-friendly workouts, finish the Week-1 checklist, and try one simple nutrition step (a food swap or choose a fasting window; IF is optional). If it doesn’t feel like a fit, email heike@heikeyates.com within 14 days (subject: Guided Start Guarantee) with your Week-1 checklist, and I’ll refund you 100%—no hoops, no hard feelings. You’re worthy of a plan that truly fits your life.For more details, click here
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