Meet Heike Yates

Alright – so today we’ve got the honor of introducing you to Heike Yates. We think you’ll enjoy our conversation, we’ve shared it below.

Hi Heike , so great to have you on the platform. There’s so much we want to ask you, but let’s start with the topic of self-care. Do you do anything for self-care and if so, do you think it’s had a meaningful impact on your effectiveness?

Self-care isn’t a luxury—it’s a necessity, especially in midlife. As a fitness expert, entrepreneur, and coach, my days are full, and it’s easy to put myself last. But I’ve learned that when I take care of myself first, I show up better for my clients, family, and business.

For me, self-care is a mix of movement, mindfulness, and nourishment. Pilates is my go-to for strength and mobility—it keeps my body feeling strong and pain-free. Strength training gives me the energy and resilience to tackle the demands of life. Daily walks, whether solo or with a friend, help clear my mind and spark creativity.

Mindfulness plays a big role too. I practice intermittent fasting, not just for the physical benefits but for the mental clarity it brings. I also set clear boundaries with my time—protecting my mornings for movement and mindset work before diving into emails or client sessions. And let’s not forget the small joys: sipping fennel tea, spending time outdoors, and unplugging from social media when needed.

The impact? More energy, more focus, and more resilience. When I prioritize my well-being, I’m more present in my coaching, more creative in my content, and more patient in my personal life. I always remind my clients: you can’t pour from an empty cup. Taking care of yourself isn’t selfish—it’s the foundation for showing up fully in every area of life.

Appreciate the insights and wisdom. Before we dig deeper and ask you about the skills that matter and more, maybe you can tell our readers about yourself?

I’m Heike Yates, a midlife fitness expert, author, speaker, and coach, dedicated to helping midlife women over 50 get stronger, feel energized, and build lasting healthy habits. Through my Pursue Your Spark programs, I simplify fitness, nutrition, and mindset so busy midlife women can create a lifestyle that truly works for them—without extremes or burnout.

What excites me most about my work is seeing women get unstuck and reclaim their confidence—whether through Pilates, strength training, intermittent fasting, or simple mindset shifts. So often, midlife women feel frustrated by changes in their bodies or unsure how to make fitness fit their lives. But when they see results, feel stronger, and realize they can break free from diet culture and quick fixes, it’s incredibly empowering.

What’s New?

I’m most excited about my new book titled Pursue Your Spark, which will be available soon! It’s designed to help midlife women break through obstacles, build resilience, and take bold action toward the life they want. Stay tuned for more details!

I also host the Pursue Your Spark Podcast, where I interview experts and share practical strategies for thriving in midlife. It’s a space for honest conversations, inspiration, and actionable takeaways to help women feel their best at any age.

If you had to pick three qualities that are most important to develop, which three would you say matter most?

Looking back, three qualities have had the most impact on my journey: resilience, adaptability, and lifelong learning. These helped me navigate challenges, grow my business, and stay passionate about my work.

Resilience kept me moving forward through setbacks—balancing life as a single mom, reinventing my business, and facing personal loss. The key is seeing challenges as stepping stones and taking action, even when things feel tough.

Adaptability allowed me to pivot when needed, whether shifting my business online or evolving my fitness programs. Success comes from staying open to change and embracing new opportunities instead of resisting them.

Lifelong learning has been my foundation. I’ve spent decades studying fitness, nutrition, and mindset strategies—and I’m still learning. Investing in growth keeps you ahead and opens new doors.

For those just starting out: Trust the process, take consistent action, and don’t be afraid to evolve. Your journey will change, but you’ll always be moving forward with resilience, adaptability, and a learning mindset.

What do you do when you feel overwhelmed? Any advice or strategies?

Feeling overwhelmed is inevitable, especially when juggling business, coaching, and life. When I start feeling stretched too thin, I rely on a few key strategies to reset and refocus.

First, I pause and simplify. Overwhelm often results from trying to do too much at once. I step back, list my priorities, and focus on the next best step instead of everything at once.

Second, I move my body. Whether it’s a Pilates session, strength training, or a walk outside, movement clears my mind and helps me regain control. It shifts my energy and reminds me that I can handle whatever is in front of me.

Third, I set boundaries andd check in with myself: Am I overcommitting? Do I need to say no? Protecting my time—whether it’s for deep work, rest, or simply breathing—is essential to avoiding burnout.

My advice? Break things down, move your body, and protect your energy. Overwhelm isn’t a sign to quit—it’s a sign to pause, reset, and take intentional action.

Contact Info:

• Website: https://heikeyates.com/
• Instagram: https://www.instagram.com/heikeyates/
• Linkedin: https://www.linkedin.com/in/heike-yates/
• Youtube: https://www.youtube.com/@HeikeYates

Image Credits

Tina Leu Fotos