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PURSUE YOUR SPARK BLUEPRINT

For Midlife Women Who Want to Build Healthy Habits That Last—Without Slipping Back Into the Same Old Rut

Tailored Just for You, the Midlife Woman:

- Helping you stay consistent without the overwhelm.

- Build confidence through simple, effective fitness routines that actually work. No gym needed.

- See real progress that makes you proud of your accomplishments.

In just 8 weeks, you’ll start to feel stronger, boost your energy, and gain the confidence you’ve been missing. We’re here to support you every step of the way, helping you see real progress that aligns with your goals.

Feel in control of your body again—wake up energized, stay strong through your busy days, and finally break free from the frustration of feeling stuck.

“
Heike has made me much more aware of the importance of my body's alignment. As a result of our multiple years of working together, my sitting posture is better, my neck/shoulders aren't constantly aching and I stand taller and straighter (as I think, constantly, about core strength!). She's extremely observant, and she listens. Beyond that, she has an extremely positive outlook that's quite contagious. I'm a huge Heike Yates fan.
- Viveca Novak (55)
”

Right Now...

You’re scrolling through social media, trying to find the right fitness and nutrition plan for a busy midlife woman, but it all feels overwhelming. You just want to feel stronger and healthier…

...but where do you even start?

Because there are so many choices and your girlfriends all seem to have found the magic solution.

  • You’re feeling drained, struggling to find the energy, and it’s hard to feel confident in your own skin.
  • You feel out of shape and don’t know where to start—or how to stick to a routine that actually works.
  • Those cravings always seem to get in the way, making it tough to stick to your healthy habits.

By now, you know what you should be doing, but no matter how much effort you put into your workouts or healthy eating, it feels like you're spinning your wheels—or something always gets in the way.

Don't give up! You didn't to ANYTHING wrong. You just haven't had Heike as your coach yet ...

“
This is not a trainer that goes and looks up “workout plans” – she takes the time to deeply understand your needs, your body, and your goals and is incredibly supportive throughout the sessions. Heike knows her stuff – she has spent her career working with health and fitness and stays current to all the fads and fashions. But you don’t get old, or new, or trendy. You get what WORKS for you. You get strategies and activities that are totally custom to YOU. And, they evolve as you change. 
- Alice Hendricks (55)
”

"I believe every woman is worthy of feeling strong, healthy, and confident in her body—thriving with energy every single day"!

By the end of the 8-week program you will have:

Unlocked Health with Smart Fasting Strategies


By the end of the program, you'll have a fasting routine that fits your busy life. Feel more energized, your digestion will be better, and you'll finally feel in control. Meal planning will feel easy, and you'll be free from all the diet confusion, enjoying a balanced life that works for you.

Build Healthy Routines
That Stick


You’ve learned how small habits make healthy living feel doable. Now, you’re consistent and committed, with fitness and nutrition plans that fit perfectly for midlife. This isn’t a quick fix—it’s a lasting lifestyle change for your health, for good..

Rediscovering Your Confidence


You’ve gained the confidence to know which habits actually work for you and which ones don’t. No more second-guessing. You’re making choices that make you feel good, inside and out. You’re not just getting by—you’re thriving and feeling healthy and strong.

Most of all, Pursue Your Spark Blueprint offers you the tools
you need to live your best life!

No more feeling confused and overwhelmed, turning to food for stress relief, or struggling to stay consistent—only to end up sabotaging yourself. If you're ready to take control of your health with a simple, sustainable plan,
then the Pursue Your Spark Blueprint is exactly what you need.

“
Heike brought thirty five years of training experience into our fitness program. She is uniquely qualified. She listened, planned and then taught me using just the right amount of encouragement, discipline, and compassion to keep me on track. Today I am back to working out 3-4 times a week and feel better than I have in nearly a decade!
 - Yvette Nonte (60)
”
“
Like many bookworms, I tend to be sedentary. As I entered my 60s, my body was screaming for attention. I suffered stiffness, backaches, spinal disk problems and fatigue.  Within weeks of working with Heike, my chronic stiffness in the neck was gone, and my posture and back pain considerably improved. Now, after a year of weekly training, I am stronger, much better aligned and continue to be impressed by Heike’s extensive knowledge of the body (not to mention her delightful personality).  I highly recommend her as a personal trainer and overall spirit-lifter!
- Melanie Starr Costello (61)
”

I'm Heike Yates

Fitness, nutrition and mindset expert with over 35 years of experience and the creator of Pursue Your Spark Blueprint.

As your coach my job is to:

  • Show you how to easily incorporate Intermittent Fasting  and how to eat better without feeling deprived.
  • Help you build physical and mental strength and confidence in your body.
  • Help you get active no matter shape you're in. ​

That's a tall order, but luckily for you, I got the experience, and hands-on training to back me up!

Here is a little bit more about me:

  • Science based education is one of the corner stones of my programs and that includes the S.P.A.R.K. Method to help you reach your wellness goals in midlife.
  • Creating exercise and nutrition protocols based on my experience as a ultra marathon runner, Ironman triathlete and body builder and my extensive certification background in fitness and nutrition. I even invented the Pilates with Resist-A-Ball program and teacher trainer course.
  • ​I have developed a reputation of creating real-life solutions and lasting results by breaking everything I teach down into baby steps, so that they are easy to implement.
Accredited by...

Let me help you blend fitness and healthy eating into your life without the stress. You’ll find that staying consistent just becomes part of who you are!

Create a fitness lifestyle that fits perfectly into your midlife, saving you time and money so you can focus on the things you love—like your next big adventure.

Ready to boost your energy, take control of your health, and feel amazing in your own skin? It’s time to start your transformation with a program designed just for midlife women. Are you ready?

“
One of the biggest benefits I experienced was learning to establish new, healthy habits while breaking old, unproductive ones. The course taught me that small, incremental steps can lead to significant, lasting changes. This mindset shift was a game-changer for me.
- karla jones (45)
”
“
What drew me to the Pursue Your Spark Blueprint was its focus on women in my age group. I found connecting with a professional who truly understands midlife women's unique fitness and nutrition needs incredibly valuable. This personalized approach made all the difference.
- Sheida Mansouri
”

Hey!

It’s time to make your health and strength a priority—you’re worthy of feeling energized, confident, and strong. Ready to finally put yourself first?

Think back to when your home suddenly got quiet—the kids had moved out, or maybe you were balancing the needs of aging parents with your own. As a busy midlife woman, self-care wasn’t exactly a priority back then. But now, with a little more time and space, you’ve thought about investing in your health, only to feel guilty about it. I totally get it—I’ve been there.

I tried all sorts of fitness and nutrition routines, and honestly, it was a lot of trial and error. But eventually, I found the right mix. My journey, including managing gut health and figuring out what works best for me, helped me unlock the formula.

Today, I help women just like you take charge of their health. Because here’s the truth—taking care of ourselves isn’t a luxury, it’s a necessity. It’s time to put yourself first and invest in self-care, guilt-free.

I’m here to help, no matter where you’re starting from:

  • You want to stay active, but sticking to a routine feels impossible.
  • You’re trying to be more consistent with your workouts and healthy eating so you can feel stronger and have more energy.
  • ​Maybe you’re completely new to Intermittent Fasting and exercise, and you don’t know where to begin.
  • Or maybe you’ve tried a bunch of different fitness and nutrition plans, but nothing seems to stick.

If any of this sounds familiar, you’re in the right place.

YOU'LL GET ALL OF THIS:

All your course materials are now in an easy-to-use portal, giving you instant access to everything you need, whenever you’re ready. Whether you want to work through the modules quickly or take it one step at a time, the choice is yours. With videos, downloadable workbooks, and checklists all at your fingertips, staying on track has never been easier. You’ll have all the tools and resources to keep you motivated and help you stay consistent, no matter where life takes you. ($1000 value)

WEEKLY MEAL IDEAS + RECIPES


Easily plan meals with recipes designed to match your fasting schedule. You'll get access to over 40 exclusive, quick, and nutritious recipes made with everyday ingredients—perfect for supporting your fasting and fitness goals, including plant-based options.

MEAL + MENU PLANNER


Enjoy meals that fit perfectly with your fasting routine and still include your favorites. Each week, choose from a selection of recipes designed to support your energy, health, and fitness goals—making healthy eating both satisfying and simple.

AT-HOME WORKOUTS

Quick, at-home workouts for any fitness level—all in just 15 minutes. No fancy equipment needed! You can do everything right at home without ever stepping foot in a gym.

ACCOUNTABILITY JOURNAL

Stay on track with a simple, printable daily journal to help you easily track your progress throughout the course.

PANTRY GUIDE

With a well-stocked pantry, you’ll be able to easily choose meals that fit your fasting goals without the hassle.

GUIDE TO CARBOHYDRATES

This guide helps you choose the best types of carbs to boost your energy and support your health goals.

PROTEIN GUIDE

Use our Protein Guide to find the best-tasting protein that fits your lifestyle—there’s something for everyone’s taste and preferences!

HUNGER HACKS GUIDE

Our go-to guide for managing hunger while intermittent fasting is packed with simple tips and strategies to help you stay on track—without feeling deprived. It's a must-have tool for your fasting journey!

But that’s not all! Along with those valuable modules and workbooks, I’ve added some exciting bonuses to enhance your experience. Take a look at what’s included!

  • Access to Material.  Once you download the materials including the workouts to your desktop or laptop they are yours to keep forever. (Priceless)
  • Weekly Office Hours. In these calls you'll have the change to ask questions and to learn how to precisely apply Intermittent Fasting, exercise and mindset strategies specifically for women over 50. ($1200 value)
  • ​Additional Bonuses. These are shared during the course to enhance your health and fitness strategies. ($200 value)
WHAT'S INSIDE: 

The Pursue Your Spark Blueprint is an 8-week online program designed to help you feel stronger, more confident, and energized every single day. This isn’t just about exercise and eating better—it’s about shifting your mindset so you can stay consistent and finally feel in control of your health.

We’ll have fun with challenges, build a supportive community, and keep you accountable so you actually see results. If you’re ready to stop starting over and want to feel good in your body again, this is for you

Do you ever feel like you’re always putting yourself last, never quite getting around to your own health goals? You’re tired, your sleep isn’t great, your stomach’s acting up, and those cravings just won’t quit. It feels like no matter what you try, nothing sticks.

That’s exactly why the Pursue Your Spark Blueprint was created—to help you finally take control and feel like yourself again.

And here’s how the Pursue Your Spark Blueprint makes that happen...

Module 1 

Discover how to take the first steps toward a healthier, more energized you. We’ll start with simple habits that set you up for long-term success.
Ready to learn how small changes can make a big impact?

Module 2

What if you could boost your fitness and see results without spending hours in the gym? We’ll show you how to get stronger and healthier with easy-to-follow routines and nutrition tips designed just for you.
It’s all about making it fit into your busy life.

Module 3

This is where things get exciting! You’ll start to understand what your body truly needs to thrive, and we’ll teach you how to make balanced, nourishing meals without all the guesswork.Curious to see how your body responds to the right foods?

Module 4

Ever wondered how to take your nutrition and fitness to the next level? In this module, you’ll discover how to fuel your body and find the right balance in your meals to keep your energy high and your progress steady. Get ready to dial things in.

Module 5

Feeling ready for more? We’ll dive into deeper strategies to help you stay on track, even when life gets busy. Plus, you’ll learn how to listen to your body more closely—because the more you understand it, the better your results will be.

Module 6

Now it’s time to turn all those new habits into a lifestyle. We’ll focus on how to keep the momentum going and maintain the progress you’ve worked hard for, without the stress of slipping back. Ready to make these changes last?

What passed participants had to say...

 "What drew me to the Pursue Your Spark Blueprint was its focus on women in my age group. I found connecting with a professional who truly understands midlife women's unique fitness and nutrition needs incredibly valuable. This personalized approach made all the difference"! - Becky B.

"One of the biggest benefits I experienced was learning to establish new, healthy habits while breaking old, unproductive ones. The course taught me that small, incremental steps can lead to significant, lasting changes. This mindset shift was a game-changer for me"! - Susan M.

 "I found the intermittent fasting strategies simple to implement and have continued with them because they make me feel good. This method of eating became a sustainable part of my routine, contributing to my overall well-being. - Martha T.

"Even after the course ended, I continue to apply the strategies and lessons I learned. I've maintain my workout routine, mindfulness practices, and healthy eating habits. The Pursue Your Spark Blueprint didn't just provide temporary results; it helped me create lasting change"! Katie M.

JOIN THE PURSUE YOUR SPARK BLUEPRINT

8 Weeks to Get Active, Eat Well, and Feel Amazing in Midlife —Don’t Wait!

By now you're saying ok that sounds great but am I ready for this?

Don’t let uncertainty hold you back—take charge and make today count! Push through the fear, leave self-doubt behind, and commit to yourself. Invest in the Pursue Your Spark Blueprint now!

“
"She is such an amazing teacher and so supportive.  She always asks how my body feels when I arrive for my class.   If I say something bothers me, she knows exactly what to do to make me feel better.   Doing Pilates with Heike is such an enjoyable and rewarding experience, and I highly recommend her as a superb Pilates teacher.    She has made me stronger, and my bone density has improved.   I feel so fortunate to be able to do Pilates with Heike.
- Marylin Mathis (70)
”

So what if you wait?

What happens if you wait? You’ll end up stuck in that frustrating cycle of starting and stopping programs, making fitness and nutrition way too complicated, and buying equipment that just gathers dust. The promise of feeling healthier and stronger will slip away.

So why not break free from that cycle? It’s time to put yourself first and enjoy your later years with all the energy and vibrancy you deserve! Act now!

Tell me, if is this you?


You’ve tried to get into a routine, but meal planning feels overwhelming. You want to stay consistent and improve your health, but the steps seem confusing and hard to follow.


Do you feel like you’re doing everything right to reach your health goals, but keeping up the motivation and consistency is a constant struggle?



Having a hard time finding exercises that are easy on your joints but still help you build strength, flexibility, and balance? As a busy woman in midlife, you deserve a fitness routine that fits your lifestyle and keeps you feeling strong and active.


Do you find yourself watching others hit their fitness goals while feeling unsure about your own? What if you could finally break through that frustration and start seeing real progress in a way that works for you?


WOW! THAT WAS A LOT! QUICK RECAP, SHALL WE?

YOU WILL GET...

  • ​8-Week course with weekly private Zoom calls
  • ​6 weeks of course materials and work books
  • ​​Including 2 implementation weeks!
  • ​3 NEW weekly 15-minute Strength/Pilates Exercises
  • ​8 weekly in-person office hours 
  • ​Weekly NEW meal ideas + recipes to tailor your meals
  • ​​Weekly printable meal planning guide
  • ​Guide to stock your pantry for effortless meals
  • ​Detailed guide to choose carbohydrates
  • ​Protein Guide to leverage your best choices
  • ​Indispensable Guide to curbing hunger bangs
  • ​Printable Accountability and consistency journal
  • ​Additional Q + A support  and much, much more!

THE TOTAL VALUE OF $2,000

Now the only question is... ARE YOU IN? 

“
"I love working with Heike! She is always so positive, gives great feedback, is very responsive to questions and has really made a difference in my level of fitness. Even though we've never met in person, I feel like I know her! She keeps my workouts varied so I don't get bored, challenging but not impossible, so I improve but don't get frustrated, and she is a great cheerleader who always congratulates you on your successes and encourages you through your tough times. I highly recommend her!"

- Cathrine Jellison (50)
”


Still got questions?
Don’t let doubts hold you back from starting your transformative journey with the Pursue Your Spark Blueprint! Are you ready to feel physically and mentally unstoppable, ready to tackle any challenge without worrying about
energy or limitations?

Act now!

For any doubts, feel free to reach me at heike@heikeyates.com.
Let's conquer this together!

100% Money-Back
Actions Takers Guarantee
If you're on the fence or other programs have left you skeptical, then I want to give you every opportunity to put The Pursue Your Spark Blueprint to work and experience first hand the change in your body that the Intermittent Fasting approach combined with the right type of exercise can bring.

I have a deal for you, I'm offering you 100% security with a 14-day guarantee. That means when you invest in the 8-Week The Pursue Your Spark Blueprint, you'll get instance access to the membership, watch videos and start doing the daily activities. 

To be eligible for this guarantee and this refund, you have to have completed all of the course work up to that point, the assignments, participate in the group and if you still don't see positive change in your life, then you can send me everything you completed and I'll happily refund you. For more details, click here