Sign up NOW - Course Starts January 12, 2026

Pursue Your Spark Blueprint

Strength + Energy in Midlife — Without Starting Over Every Time Life Gets Busy

An 8-week reset designed for real midlife life: joint-friendly 15-minute strength + Pilates, gentle fasting options, and simple habits that actually stick — no extremes, no guilt, no all-or-nothing.

Why This Program Works for Midlife Women Like You:

✅ 15-minute workouts that fit your real life — no gym, no hour-long routines, no complicated schedules.

✅ Gentle fasting options that won’t leave you drained — simple “break-your-fast” guidance that supports hormones, energy, and clarity.

✅ Built for midlife bodies — joint-friendly movement, bone-smart strength, and flexible planning so you can feel strong again without pushing through pain.

Try Week 1. If it’s not a fit, email me within 14 days for a full refund. No hoops. No guilt. Just honesty and support.

“This program helped me finally stop starting over. I feel stronger in every way — mentally and physically.” – Sue B., 58

Right Now...

You’re trying to find a plan that fits your real midlife life — not a perfect routine, not something made for a 20-year-old, and definitely not something that expects every week to look the same

Because here’s what’s really going on:

🟠 You want to feel strong and in control again… but by the time you get home, you’re wiped out.

🟠 You start something… then life happens — a long week, poor sleep, a sore knee — and suddenly you're “starting over” again.

🟠 Your body feels different. Slower. Stiffer. And it scares you because you’re not sure you can keep up like you used to.

🟠 Evenings are the danger zone — stress, snacking, and that feeling of “I blew it… again.”

🟠 And every plan out there feels too intense, too rigid, or made for someone with zero responsibilities.

If this feels familiar, it’s not because you’ve failed.
It’s because your plan wasn’t built for the woman you are now.

There’s a better way — one that adjusts when life gets messy

Instead of pushing harder or starting over, the Blueprint gives you a simple weekly process designed for midlife — so even on your busiest weeks, you keep moving forward without guilt, pressure, or all-or-nothing thinking.

The Spark Path (your 4 pillars that make progress stick):

👊 Ignite (Mindset)
Shift out of the all-or-nothing cycle with tiny wins and the never-zero rule.

👊 Fuel (Movement)
15–20-minute joint-friendly strength + Pilates that build stamina, balance, and confidence.

👊 Sustain (Nutrition)
Gentle fasting options + simple, flexible eating so you feel steady and clear — not restricted.

👊 Thrive (Habits)
A weekly planning ritual + back-on-track tools that keep you consistent even when life throws curveballs.

What This Is NOT

❌ No punishing workouts.
❌ No rigid diets.
❌ No “try harder” shame.

What It Is
✅ Just steady strength, energy, and confidence — in 15–20 minutes a day.

14-Day Guided Start Guarantee • Payment Plans Available  • Lifetime access to all materials/videos

What Is the Pursue Your Spark Blueprint? 

The Pursue Your Spark Blueprint is an 8-week plan designed to help busy midlife women feel strong, energized, and confident again—without extremes, guilt, or starting over every Monday.

You’ll get 15–20 minute joint-friendly strength + Pilates, flexible fasting options that fit real midlife schedules, and simple habit steps that keep you consistent even when life gets messy.

It’s built for women who want to feel capable in their bodies again, keep up with the people they love, and finally stop falling off track when life gets busy.

Plus: Two private 90-minute coaching sessions with Heike to make sure your path is personal, realistic, and grounded in your life—not a one-size-fits-all plan.

14-Day Guided Start Guarantee • Payment Plans Available  • Lifetime access to all materials/videos

What You Get Inside the Blueprint (And Why It Matters for Your Life)

Inside your private Blueprint portal, everything is laid out step-by-step so you always know exactly what to do next — no guessing, no overwhelm. 
Each tool is designed to help you stay consistent even when real life gets messy.

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.

14-Day Guided Start Guarantee • Payment Plans Available  • Lifetime access to all materials/videos

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)

Build Your Midlife Momentum — Start Your 8-Week Reset

If you’re exhausted from starting over…
If “next Monday” feels heavier than the last…
If feeling strong and energized feels out of reach…

This Blueprint was built for you.

You’re not failing. 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 real support — so progress finally sticks..

Who This Is Really For

  • Busy midlife women who want strength and steady energy — without long workouts.
  • Women stuck in Overwhelm or All-or-Nothing who need a clear, realistic plan.
  • Women who want simple, sustainable nutrition and movement — not perfection.

If you want a plan that works with your real life — caregiving, work, messy weeks and all — this is your moment.

14-Day Guided Start Guarantee • Payment Plans Available  • Lifetime access to all materials/videos

See the Blueprint in Action (3-Minute Tour)

Watch this quick video to see exactly how the Blueprint helps busy midlife women get stronger, boost energy, and stay consistent — without all-or-nothing pressure.

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.
14-Day Guided Start Guarantee • Payment Plans Available  • Lifetime access to all materials/videos

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 women for 40+ years, and I built this Blueprint because midlife deserves something better than guilt, extremes, or perfection.

Here’s what you’ll get working with me:

  • ​Joint-friendly strength + Pilates you can actually enjoy
  • ​Simple, flexible nutrition (including intermittent fasting if you choose) that fits your life
  • Weekly checklists + small steps that build real momentum
  • ​Judgment-free coaching that meets you exactly where you are

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.

The Blueprint: Your 8-Week Midlife Reset for Strength, Energy & Consistency

What You’ll Learn Inside the Blueprint:

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 around your real life — not the other way around.

Module 3

SUSTAIN: Fuel Your Body Without the Guesswork

Learn what your body actually needs so meals feel satisfying, steady, and supportive — not restrictive.

Module 4

FUEL+: Dial In Your Core, Posture & Progression

Advance safely with form + posture foundations that help you feel strong and confident.

Module 5

THRIVE: Stay On Track When Life Gets Messy

Build systems that keep you consistent — even when real life throws curveballs.

Module 6

THRIVE+: Make It a Lifestyle

Lock in routines, confidence, and results that last long after the 8 weeks end.

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.

Here’s what’s waiting for you inside the Pursue Your Spark Blueprint

You’ll get a complete, midlife-friendly system that helps you build strength, steady energy, and consistency — even on your busiest weeks. Everything is step-by-step, flexible, and designed to fit your real life.

Coaching & Support

✅8 weeks of live group coaching + weekly office hours
✅ Two private 90-minute 1:1 coaching sessions with Heike (map your personalized path and stay on track)

WORKOUTS THAT FIT YOUR LIFE

✅ Fresh 15–20 minute joint-friendly strength + Pilates each week
✅ Form cues so movement feels good — not punishing

NUTRITION MADE SIMPLE

✅ Weekly meal ideas that work with your fasting window
✅ Printable menu planner + pantry guide
✅ Carbohydrate and protein cheat sheets for easy fueling

ACCOUNTABILITY & HABITS

✅ Weekly checklists so you always know your next step
✅ A consistency journal to track momentum
✅ Surprise Q&As + community support

THE TOTAL VALUE OF  OVER $5,000

Join today for $2,400 and finally turn good intentions into momentum

Everything works together so you stop starting over — and finally feel strong and in control.


BONUS: Two private 90-minute 1:1 call with Heike

Get personalized guidance so you remove roadblocks, get clarity, and accelerate your momentum.
This bonus alone is worth more than the cost of the program.

14-Day Guided Start Guarantee • Payment Plans Available  • Lifetime access to all materials/videos

Ready to begin? I’ll walk the first step with you.

You don’t have to figure this out alone.
If you’re ready for a routine that feels doable — and results that actually last — this is your moment.


Questions? I’m here!

If you’re unsure whether the Blueprint is right for you, just email me.
I’ll help you decide without pressure.

 Email me:
📧 heike@heikeyates.com or tap below to

Guided Start Guarantee (14 Days)
Try the Blueprint for two weeks. Complete Week 1 — do two workouts, one small nutrition win (a food swap or fasting window), and the Week-1 checklist. 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