Embrace the Journey: Rediscover Purpose in Midlife

"What are you doing with your life?" It echoes through the corridors of our minds, haunting us like a persistent shadow. We remember asking ourselves this in college, maybe even later in our twenties. But life happened—kids, careers, responsibilities—and that question got buried beneath the hustle and bustle of everyday life.

Fast-forward to today, and here we are, a community of midlife women, each navigating a unique maze of caregiving duties, changing relationships, and evolving roles. The question resurfaces, taunting us with its insistent presence.

"What are you doing with your life?"

Reinvent Midlife

But this time, instead of feeling a surge of possibility, doubt creeps in. Is it too late to chase your dreams? Can you reinvent your life, find new purposes, and acquire new skills?

The answer is a resounding YES!

Yes, even if you're unsure. Yes, even if you don't have all the answers. Yes, even if the path ahead seems daunting. Why? Because you are wiser now than you've ever been. You've weathered storms, faced challenges, and emerged stronger and more resilient on the other side.

Rewrite Your Story

It's still possible to rewrite your story. This is just the beginning of a new chapter filled with endless and untapped possibilities. And the best part? You're not alone on this journey. 

As a community of midlife women, we are here to support and uplift each other.

Let's embrace uncertainty, fear, and the unknown together. Let's forge ahead with courage, curiosity, and a willingness to explore. Ultimately, what matters most is not where we've been but where we're going—and the incredible adventures that await us along the way.

Embrace Change

Midlife is a time of transition. It's a period marked by profound shifts in our lives, both internally and externally. As we navigate the complexities of aging parents, grown children, and changing careers, it's natural to question our place in the world and our purpose in life.

But amid the uncertainty, there lies an opportunity—to reinvent yourself, rediscover your passions, and pursue your dreams with renewed vigor. This is your chance to embrace change, lean into the discomfort, and emerge on the other side stronger, wiser, and more fulfilled than ever before. The potential for growth and fulfillment in this new chapter of life is immense and within your reach. It’s a time to reset your mindset and renew your vision to live vibrantly and purposely. 

Seek Fulfillment

Finding fulfillment in midlife is not about achieving some elusive ideal of success or happiness. It's about embracing the messy, imperfect journey of self-discovery and growth. It's about learning to appreciate the beauty of the present moment, even as you strive for a better tomorrow.

So, lean into the unknown with an open heart and mind. Trust in your ability to navigate life's twists and turns with grace and resilience. And remember that no matter where this journey takes you, you're never alone. 

Together, we can face whatever challenges come our way and emerge more robust and resilient than ever.

Now is the Time

Midlife is not the end of the road – it's a new beginning. It's a chance to reinvent yourself, pursue your passions, and live on your terms. So, embrace this opportunity with courage, curiosity, and a sense of adventure. Write the next chapter of your life with boldness and determination. 

Start creating your vision for this next chapter. Check out the following resources for support:

1. Overcoming Resistance to Achieve Your Vision: A Midlife Women’s Guide

2. Midlife Transitions and Challenges: A Call for a Renewed Vision

3. 90-Day Vision Journal: Create and Live the Life of Your Dreams

4. 52-Week Email Vision Course 

5. Check out our in-person midlife transformation classes.

Remember, the best you is about to bloom and flourish!

Overcoming Resistance to Achieve Your Vision: A Midlife Women’s Guide

“A vision is not just a picture of what could be; it is an appeal to our better selves, a call to become something more.”

- Rosabeth Moss Kanter.

You have a vision for yourself but can’t seem to execute it daily. Why? Resistance may be getting in your way. 

So often, Karyn and I talk about the theoretical applications of making and sustaining a change you’re after in your life. 

Today, we want to chat about a simple technique we’re practicing that works. 

It all started when I read the following quote: 

“Let your resistance be, and it will let you be.” 

 From Baron Baptiste in his book Perfectly Imperfect: The Art and Soul of Yoga Practice.

The concept of this quote was discussed in reference to moving through yoga poses, and he explained that resistance—intentional or subconscious—will dissolve in the face of full acceptance. 

What is Resistance?

Resistance to goal attainment refers to obstacles, challenges, or barriers hindering progress toward achieving a specific objective or living your vision. 

Identifying Resistance

You can identify what you resist by focusing on your thoughts, feelings, and behaviors regarding your goals. Here are some ways to recognize resistance:

• Procrastination: Putting off tasks or actions necessary to achieve your goals.

• Negative Self-Talk: Engaging in negative self-talk, doubting your abilities, or feeling unworthy of success.

• Fear of Failure or Success: This is the reluctance to take risks or step out of your comfort zone, even if it means progressing toward your goals. 

• Perfectionism: Setting excessively high standards may prevent you from moving forward because you fear not meeting those standards. 

• Lack of Clarity: Being unsure or indecisive about your goals or how to achieve them. 

• Self-sabotage: Engaging in behaviors that undermine your progress, such as procrastinating, avoiding challenges, or seeking distractions, is self-sabotage. 

• Physical Symptoms: Manifesting as tension, fatigue, or digestive issues, especially when thinking about or working toward your goals.

Overcoming Resistance

By being mindful of these signs, you can identify and address resistance early by revisiting your goals, seeking support, or adjusting your approach. Resistance can change depending on the situation and circumstances, and how it manifests is sometimes dynamic. Acceptance is the secret to creating a new path or moving through resistance toward transformation. Acceptance often starts with awareness, which is more observational than judgmental. 

Examples of Overcoming Resistance

Fighting Cravings: 

Recognize and let go of food cravings by acknowledging them and then focusing on something else. For example, you could identify your craving by saying out loud, “I am craving something sweet.” Next, let it go. Think about something else. Grab a good book. Go for a walk. 

I’ve been practicing this for a few weeks and have discovered that resisting cravings keeps them alive in my mind, eventually leading me to eat or drink what I crave mindlessly. Instead, I have been practicing recognizing the craving and letting it be. My mind realizes the craving, then thinks about something else, and eventually, the craving disappears. 

Quitting Exercise: 

Too often, when trying to walk a little faster, lift heavier, or stretch, you feel discomfort or resistance. It feels better to stop; we get it. But positive change comes by overcoming this resistance (we’re not talking pain here).

I started practicing this in yoga. After years of avoiding stretching and not making time for yoga, my hamstrings got tight, so tight that touching my toes was impossible. As you can imagine, the postures were initially tricky and uncomfortable when getting back into yoga. 

Over the last few weeks, I’ve practiced recognizing and letting the resistance be. I’ve made a conscious effort not to quit a challenging posture or skip it altogether, but instead, observe and acknowledge the discomfort and then let it be. It’s incredible how much better I feel, and my flexibility is improving.

Move through discomfort or resistance by acknowledging it and continuing your exercise routine. Monitor how your observation of the discomfort may shift as you continue. 

Traveling Alone: 

Many women seek new adventures in midlife, and sometimes, the type of activities they desire don’t align with their friends or family members’ desires.

Fear is often the resistance holding you back from traveling your path alone. 

If you find yourself in this situation or any situation where fear may be holding you back, recognize that fear and let it be. Remember, fear is the discomfort of change. Living the life of your dreams requires change. And change requires moving through this resistance. 

Conquer fear by recognizing it and taking a step to travel alone or with a group of like-minded women. Research groups of women traveling to exotic locations you dream about, and sign up to travel with a group. 

Summary

Over the next week, practice recognizing your resistance. How do you respond? Do you quit? Do you back away or slow down? Recognize the resistance, observe it non-judgmentally, and then let it be before you make your final decision. More often than not, when you do this, you can move past the resistance and feel better as you accomplish what you envision for yourself. 

You’ll never live your vision if you don’t conquer the resistance to reaching your dreams. 

Do you need additional weekly support to ensure you are living in alignment with your midlife vision? If yes, check out these vision tools.

Embracing Technology: Redefining Aging for Midlife Women

As midlife women, we stand at the intersection of two worlds: one shaped by the experiences of our parent's generation and the other by the rapid technological advancements that have characterized our lives. In this pivotal moment, as we witness the challenges of aging through the lens of caregiving for our parents, we are compelled to reflect on technology's role in reimagining what it means to grow older.

The saying "You don't know what you've got until it's gone" resonates deeply as we witness the physical and cognitive changes that come with aging in our loved ones. Yet, unlike previous generations, we are fortunate to have access to an array of technological innovations that have the potential to transform the aging experience.

From wearable devices that monitor health metrics to smart home systems that enhance safety and independence, technology offers practical solutions to the challenges associated with aging. But beyond mere convenience, it also opens doors to new possibilities for how we conceive of aging and what it means to live a fulfilling life in later years.

Consider for a moment how technology can empower us to lead more vibrant, connected lives as we age. With the click of a button, we can access virtual communities that transcend geographic boundaries, fostering friendships and support networks that enrich our social lives. Through online learning platforms, we can pursue new interests and acquire new skills, challenging the notion that learning diminishes with age. And with telemedicine services, we can access quality healthcare from the comfort of our homes, promoting proactive wellness and early intervention.

However, the most profound shift technology enables is the opportunity to reinvent our lives and how we live them as we age. No longer bound by traditional notions of retirement or societal expectations, we can chart our course and pursue our passions with renewed vigor. Whether starting a new career, traveling the world, or embarking on creative endeavors, technology equips us with the tools to embrace life's possibilities at any age.

Indeed, the prospect of turning 80 or 90 seems more manageable when viewed through technology-enabled possibilities. Rather than simply accepting the limitations imposed by aging, you can aspire to be more youthful, adventurous, and engaged than ever before. 

Take the following actions to embrace technology and redefine the aging experience:

• Stay Informed: Regularly explore new technologies and advancements in aging care to stay abreast of options and possibilities.

• Engage in Lifelong Learning: Enroll in online courses or attend workshops to expand your skills and knowledge, embracing learning as a lifelong journey.

• Adopt Health Monitoring Technologies: Use wearable devices or apps to track your health metrics, empowering you to take proactive steps towards better health.

• Create a Connected Community: Foster relationships with other midlife women to share experiences, advice, and support, both online and offline.

• Experiment with Telehealth Services: Utilize telemedicine options to access healthcare conveniently and maintain regular check-ups and screenings.

• Explore Smart Home Solutions: Implement smart home devices to enhance safety, comfort, and independence as you age in place.

• Embrace New Adventures: Leverage technology to open up a world of new adventures and experiences, enriching your life and redefining how you approach aging. Use social media to curate a list of interesting new challenges and travel experiences to keep life exciting and fulfilling.

So, harness the power of technology to redefine aging on your terms. Embrace innovation as a means to cultivate resilience, foster connection, and unlock the full potential of your later years. Inspire future generations to reimagine what it means to grow older so that they may approach the journey of aging with hope, curiosity, and boundless possibility.

As you progress to the following decades, don’t be afraid to try new things or switch things up and live differently. The fabric of your life and your health age are not predetermined; they don’t need to be your destiny. You can make choices today that will impact how your life will play out as you age. 

Embracing Change: Empowering Midlife Women for Health and Vitality

We often hear from women that they feel too old to change their lives. For example, they wonder, "Am I too old for exercise to make a difference?” 

The answer is always a great, big, resounding “NO.” It’s never too late to make a difference in exercise and any other facet of life. Many women have successfully reinvented themselves after 50 and reignited change in many aspects of their lives.

Substantial evidence from intervention studies and observational research has demonstrated various positive health effects of making changes after 50, primarily related to physical activity in older populations. 

Here are ideas for areas where small changes can make a significant impact.

Make Social Connections:

Human connection is a fundamental pillar of well-being. Research consistently shows that solid emotional bonds contribute significantly to our overall health. Loneliness and isolation are not just feelings; they have tangible effects on our physical health, including increased risks of heart disease, stroke, and dementia. 

Building and nurturing meaningful relationships with friends, family, and community members is essential. Embrace opportunities for social engagement through group activities, faith communities, or neighborhood programs. These connections bring tremendous benefits for improving the quality of life. 

Create a New Vision:

Finding a purpose gives meaning to your life and fuels your motivation. 

Studies have shown that individuals with a clear sense of purpose tend to have lower mortality rates. 

Whether volunteering, pursuing a hobby, or helping others in need, identifying activities that align with your values and positively impact your well-being can significantly enhance your well-being. 

It is not uncommon too struggle and not know where to start finding your purpose. Walking through the steps to create a new vision for your life can help you reignite your purpose. Check out the resources we’ve developed to help you reinvigorate your life and change for good. 

Build Muscle:

Aging often brings a decline in muscle mass and strength, but it's not an inevitable consequence. Regular strength-training exercises can help mitigate muscle loss, improve balance, and reduce the risk of falls and injuries. 

Aim for at least two weekly sessions, focusing on exercises targeting major muscle groups. Remember to allow adequate rest between sessions to support muscle recovery. Check out this blog post to help understand how building muscle is one of the best exercises for defying the effects of aging. 

Protect Your Brain:

Dementia is a prevalent concern among aging adults, but research suggests that lifestyle factors play a significant role in prevention. 

Quitting smoking, exercising regularly, and adopting a heart-healthy diet can all contribute to brain health. Take proactive steps to safeguard your cognitive function and reduce the risk of age-related mental decline. Small lifestyle-related changes can make a big difference in lowering your risk for dementia. The impact is particularly profound during midlife. 

Eat a Balanced Diet (Protein, Plus Nuts!):

The foundation of healthy aging starts with nutrition. It’s time to ditch the fad diets and instead eat a balanced diet that includes a variety of nutrient-rich foods. 

Focus on incorporating lean proteins, whole grains, fruits, vegetables, and healthy fats into your meals. Limit sugar intake, opt for natural sources of sweetness, and avoid sugary beverages. Consider including nuts like walnuts in your diet, which have been linked to improved cardiac function and overall health. Many midlife women struggle to get adequate protein, but we share how small changes can make a significant difference in this blog.  

Support Your Caregiving Friends:

Almost every midlife woman we know is a caregiver. For caregivers, the importance of self-care cannot be overstated. Providing care for a loved one can be physically, emotionally, and financially taxing. 

As a caregiver, you must prioritize your well-being and seek support when needed. 

While new programs that aim to address the needs of caregivers and improve the quality of life for caregivers and their loved ones are becoming available, there are still far too few of them. 

In the meantime, take time for yourself and acknowledge the struggles of caregiving with your friends, family, and acquaintances. You are not alone. 

As a midlife woman, you possess the resilience and wisdom to navigate aging challenges gracefully. By embracing these small yet impactful changes, you can empower yourself to lead a vibrant, fulfilling life well into the future. 

Remember, it's never too late to prioritize your health and well-being—it's a journey worth embarking on, one step at a time.

Empower Your Midlife Journey: The Art of Vision Creation and Goal Setting

As another year is underway, you may already have a waning interest in their New Year's resolutions. You reflected on the past year, acknowledged areas where you want to improve, and set ambitious goals for the future. 

While this tradition is well-intentioned, it often leaves people feeling discouraged and disheartened by mid-February. So, what's the secret to making lasting changes and reinventing your life to flourish in midlife? It all starts with a shift in mindset from resolutions to creating a vision and setting goals for how you get there (your future).

Creating a new vision begins with evaluating your identity. What type of persona best describes the person you want to be? This identity is not just about setting goals but redefining who you are and what you stand for. A shift in mindset propels you towards your vision for life. When you think about it, every goal we set is fundamentally about becoming someone different, someone better, someone more aligned with our aspirations.

Your vision is to become a healthier, more active individual. Setting specific health and fitness goals is a crucial step, but it's equally essential to embody the identity of a healthy, active person. You're not just chasing a goal; you're becoming a "fit" person who prioritizes your health, makes mindful choices, and enjoys an active lifestyle.

Your identity, the beliefs you hold about yourself, is the foundation for your goals and vision. When you genuinely believe you are that person, your actions become natural extensions of your identity. You don't just exercise because it's on your to-do list; you do it because it's part of who you are. So, in your journey towards a fulfilling vision, remember that crafting a new identity is the linchpin that makes the entire process more seamless and sustainable.

Here are several tips inspired by Atomic Habits author James Clear and his approach to changing your identity and vision:

• Start with Small Votes for YOU: Implement small, manageable habits that align with your desired identity. These microchanges may seem insignificant individually, but they collectively shape your self-image over time.

• Focus on Consistency Over Intensity: Focus on consistency with your new habits rather than pushing for immediate, dramatic changes. Consistency reinforces your identity and builds momentum.

• Create Identity Statements: Create affirmative "I am" statements that reflect your desired identity. Repeat these statements daily to reinforce your self-image. For example, "I am a healthy and active person."

• Surround Yourself: Surround yourself with people who embody the identity you're striving for. Their influence and support can reinforce your commitment to change.

• Visualize Your Ideal Self: Spend time visualizing your ideal self, living your desired vision. This mental rehearsal can strengthen your belief in your new identity.

• Journal: Write about your progress, reflecting on how your new habits align with your vision. This journaling practice can deepen your connection to your evolving identity. We’ve made it easy for you to create the life of your dreams with our 90-Day Vision Journal.

• Learn Continuously: Seek knowledge and skills related to your desired identity. The process of learning and growth reinforces your sense of self.

• Embrace Setbacks: Understand that setbacks are a natural part of change. Instead of viewing them as failures, see them as opportunities to refine your identity and vision.

• Celebrate Milestones: Acknowledge and celebrate your achievements along the way. Each milestone reinforces your new identity and motivates you to keep moving forward.

• Establish a Feedback Loop: This will help you assess your progress and adjust as needed regularly. This continuous improvement cycle helps maintain alignment with your vision.

If you want additional feedback and encouragement, consider our email course. Our year-long Vision Course guides you through setting your vision and weekly exercises to practice living your desires. By the end of the course, you will have done the work to ensure your desired changes stick and can be sustained. Don’t pass up this opportunity to finally live the life you desire, not just think and dream about it! 

As a midlife woman, you have the wisdom and experience to make profound life changes. Rather than making fleeting New Year's resolutions, embrace the power of embodying the persona of the identity of an individual who already does the behaviors you desire to do and create a compelling vision for your future. With a clear purpose and the determination to follow your roadmap, you can reinvent your life and flourish in midlife. 

Remember, it's not about perfection but progress, and your journey is worth celebrating every step of the way. It requires patience and commitment, and we can help! By implementing these tips and staying true to your desired identity, you can gradually reshape your life in line with your vision. 

Embracing Joy and Sorrow: A New Year's Resolution to Open Your Heart

As we approach the holidays and the end of the year, many of us reflect on the past and contemplate resolutions for the New Year. It's a time to assess unachieved goals, revise previous aspirations, or set new ones. At this mid-stage of life, the holiday season takes on a unique significance – for some, it's a bustling time filled with family and festivities, while for others, it may become quieter and more introspective.

In my (Karyn) reflections this year, I've been pondering one of my meaningful traditions – choosing a guiding word for the upcoming year. With its mix of excitement and poignant memories, Christmas catalyzes contemplating the ebb and flow of joy and sorrow in our lives. 

This year, I am embarking on a new tradition: embracing joy and sorrow and carrying this duality into the New Year with an open heart. My chosen word for the upcoming year is "openhearted," a conscious decision to live a life of joy, zest, and full experiences.

The journey began with a practice inspired by the ancestral altars I encountered during a trip to Vietnam, a tangible reminder of the love, wisdom, and the inevitable grief that comes with loss. Creating an altar for my ancestors becomes a way to honor their legacy and acknowledge the void left by their absence, providing a bridge between past and present. If this interests you, reading more about deepening your connection with your ancestors may be helpful. 

In addition to honoring my ancestors and facing the grief of missing them during the holiday season, I’m working to cultivate joy and openness. I've introduced a daily practice I call the "Remembrance of the Beloved." Like a gratitude journal, this practice involves reflecting on cherished memories, people, places, or items that evoke joy. The deliberate use of the term "beloved" adds weight and texture to the things I hold dear, making this practice a powerful exercise in mindfulness. I’ve written down my beloved item or memory and its significance each day in my Rumblings ‘beloved journal.’ 

Often viewed as a solitary and private experience, grief has the transformative potential to deepen your capacity to hold both sorrow and suffering. Rather than attempting to transcend or escape grief, I advocate for facing it head-on, creating a spaciousness within ourselves to accommodate the weight of sorrow. Our culture's tendency to stifle grief can lead to a narrow aperture for empathy and compassion, preventing us from fully engaging with the suffering in the world.

By befriending grief and acknowledging its continuous presence, you open yourself to healing. Grief is not something to overcome but a companion to walk alongside, shaping an ongoing relationship with your soul and the world around you. This companionship with grief becomes a source of warmth, kindness, care, and compassion, enriching your internal life.

In avoiding or minimizing grief, your heart risks closure, limiting your ability to address both personal and global suffering. Recognizing that you also keep your heart open to joy by welcoming grief is crucial. The vulnerability inherent in facing grief allows you to connect with others more deeply, fostering meaningful relationships and a sense of shared humanity.

As I age, I have realized that strength alone does not sustain me, as it fails to address the emptiness within. In embracing my vulnerabilities, I’ve rediscovered my connection to the common threads of humanity. The actual work is not merely to seek happiness but to fully embrace the richness of being alive.

 My 2024 word — openheartedness—will be my guide, and the work is my daily practice of honoring my ancestors and celebrating the beloved treasures that bring me joy. 

When you find the spaciousness in your heart to accommodate joy and sorrow, you can create harmony and authenticity this holiday season and carry this openness into the New Year. 

Join me in the journey towards a more openhearted and fulfilling life.

I’ll leave you with a few lines from Friedrich Nietzsche, the German philosopher, about the meaning of life that accommodates this duality. ‘As deeply as man sees into life, he also sees into suffering.’ ‘Was that life? Well then! Once more!’

Pick your word(s) for the upcoming year with our guide. By setting words, you become more intentional about how you want to live your life, which helps you be more successful in living well and reaching your goals.

Unlock A Renewed You: The Power of Short-Term Health Challenges for Lasting Habits

In November, I (Rebecca) competed in a 21-day challenge at the yoga studio I attend. The challenge was to participate in 21 classes in 21 days. You could miss a day, but you had to make it up on another day.  Given that I had just gotten back into yoga after years away, I imagined this would be a motivating way to reignite my attendance. 

Not only did I successfully finish the challenge, I tried new classes I wouldn’t have tried otherwise, met new people, and had fun. The consistency also helped me improve my flexibility and feel better overall. 

I have to admit I have a love-hate relationship with short-term challenges.  On the one hand, they can be motivating. On the other hand, because they are designed for a limited period, it’s easy to make significant behavior changes, only to slip back into old behaviors when the challenge is over. Also, some challenges promote unsustainable behavior changes that don’t help support a long-term healthful lifestyle. However, understanding your goal for participating in a challenge can be a great way to kick-start a new routine and reap other benefits.

At Rumblings, we’ve conducted challenges like our 31-Day Commit to Connect Challenge, Move in May Challenge, 7-Day National Send a Card to a Friend Challenge, and Fruit and Veggie Challenge to kick-start a behavior change and reap benefits. We also have produced resources like our 90-Day Protein and Vision Journals to help women do the daily work to build healthier lifestyles.

The concept of a 21-day health challenge is often rooted in the idea that it takes approximately 21 days to form a new habit.

While the exact duration for habit formation varies among individuals, participating in a time-limited health challenge can help you:

• Kickstart Healthier Choices: A short-term challenge can jumpstart a healthier habit. It provides an opportunity to break free from unhealthy routines and kickstart positive changes in areas like eating healthier, increasing movement, and prioritizing self-care. Make sure that any challenge you undertake promotes a change you can maintain over time. 

• Increase Awareness: Participating in a challenge helps you to become more aware of your lifestyle choices, including dietary habits, physical activity levels, and overall wellness. This heightened awareness can lead to more informed and healthier decision-making.

• Experience Quick Results: A short-term challenge can yield noticeable results within a relatively brief timeframe. It can motivate and reinforce the positive impact of your choices, helping you stay committed to your goals.

• Build Accountability and Community: Challenges often come with a built-in support system, whether through a group, online community, or accountability partner. The shared commitment and encouragement from others can boost motivation and help you stay accountable to your health goals.

• Gain Momentum: Completing a short-term health challenge creates a sense of accomplishment and builds positive momentum. The momentum you create can be leveraged to tackle more ambitious health and wellness goals over the long term.

• Change Behaviors: The challenge can prompt you to modify your behavior.  Whether quitting a bad habit, adopting a new workout routine, or improving nutrition, a time-limited structure helps you focus on one change.

• Enhanced Discipline: A challenge period can support you in building consistency, discipline, and routine in sticking to your health-related commitments. A 21-day challenge is sufficient time to establish a routine. Routines provide structure and make it easier to incorporate healthy practices into your daily life consistently.

• Take a risk: A challenge can be the spark you need to try something you’ve been thinking about but haven’t yet committed. It’s that nudge to take the first step. 

It's important to note that the effectiveness of a time-limited health challenge can vary depending on individual preferences, goals, and the specific nature of the challenge. Sustainable, long-term health improvements often require ongoing commitment beyond the initial challenge period, but a challenge could be the spark you need to get started.

You don’t have to wait for someone else to host a challenge.

Consider challenging yourself to an end-of-year 21- or 30-day challenge like:

• Getting 10,000 steps a day

• Abstaining from alcohol

• Getting to bed at 10:00 p.m. every night

• Meditating for 10 minutes every day

• Stretching before bed

• Eating a minimum of 25 grams of fiber a day

• Getting a minimum of 30 grams of protein at every meal 

• Limiting your screen time to 60-minutes or less each day

Think about a habit you’ve been hoping to change. Create a time-limited personal challenge to reignite a healthier habit as you enter the new year. A couple of additional tips are to make it something relatively easy, specific in terms of what you will do on a particular day time, and in a pre-determined manner. There is no reason to wait another 30 days to get started. Now is the perfect time to challenge yourself and start the year on a new and improved path. 

Jetsetter's Guide: Master the Art of Savvy Packing for International Adventures

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International travel can be a transformative and enriching experience. Stepping beyond familiar borders opens doors to new perspectives, cultures, and self-discovery. Amid life's responsibilities and routines, travel offers a unique opportunity to break free from the ordinary, fostering personal growth and resilience. Exploring diverse landscapes and interacting with people from different backgrounds broadens one's worldview and enhances empathy and understanding. 

Whether savoring local cuisines, navigating unfamiliar streets, or immersing yourself in the beauty of historical sites, international travel ignites a sense of adventure and rejuvenation. It becomes a powerful catalyst for redefining priorities, reigniting passions, and embracing the beauty of the midlife journey. Beyond the tangible experiences, the memories forged during these travels become a tapestry of resilience and empowerment, contributing to a sense of fulfillment that transcends the boundaries of age.

We believe this, and we’ve been transformed through many international adventures, like our recent Rumblings trip to Vietnam. As we plan for our 2024 trip to South Africa, Botswana, and Zimbabwe and our 2025 trip returning to Vietnam, we’ve been asked by many women for our packing recommendations to ensure successful international travel. 

Here, we outline how we think about packing and our recommendations for what products to bring. 

Luggage 

Packing light for an international trip is a game-changer. First, it promotes convenience and mobility, allowing you to navigate airports, public transportation, and accommodations easily. We’re true believers in only packing what you can carry onboard. Therefore, it’s essential to consider where you are going, how often you’ll be moving from destination to destination, and what transportation you’ll be using. 

We prefer our roll-aboard luggage when we travel to cities, use public transportation, and move frequently. This suitcase has traveled to Italy, France, Australia, Vietnam, Canada, Hawaii, and Mexico without incident. It’s soft-sided, which offers more flexibility for packing and squeezing into overhead airplane bins, and is durable and affordable. We recommend roll-aboard luggage with 360-degree degree wheels. Also, if you are flying within and between countries internationally, check their carry-on size requirements. The bin space is often much smaller, so a smaller suitcase will be required if you don’t want to check your bag. 

If your trip entails traveling to more rural areas and van travel, we usually bring a backpacker or hiking backpack for convenience. Backpacks can be easier to carry up and down stairs, over rough terrain, and toss into trunks and trailers. Sizes of backpacks are stated in liters, so confirm the overhead bin restrictions on the airplane(s) you are traveling on. For most airlines, 50L or less is recommended. Comfort is key, so try your choice before your trip to ensure a good fit. Here are some of our personal favorites: Peak Design Travel Line, Osprey Renn 50 L, Gregory Mountain Products Women's Maven 55, and Gregory Mountain Products Women's Deva 60

Embracing a minimalist approach to packing encourages thoughtful choices, forcing you to prioritize essentials and detach from unnecessary belongings, fostering a sense of simplicity and liberation throughout the adventure. We’ve found packing cubes are a perfect way to help you stay organized and maximize the amount you bring. Many travelers love compression cubes, and others prefer standard packing cubes.

We also suggest a luggage lock for extra security with any luggage you choose.  

Day Bags

When selecting a day bag for international travel, several key factors should be considered to ensure functionality and convenience. First and foremost, the bag should strike a balance between size and capacity—large enough to carry essentials like a water bottle, phone, snacks, sunglasses, and perhaps a light jacket, yet compact and lightweight for easy portability. Opting for a bag with multiple compartments or pockets helps with organization, ensuring that essential items like passports, travel documents, and electronics are readily accessible. 

Durability is paramount, as the day bag will likely endure various environments and conditions. Look for materials that are both sturdy and water-resistant to protect your belongings. Comfort features such as padded straps and a breathable back panel can significantly enhance overall comfort, especially during extended periods of wear. 

Additionally, a bag with security features like lockable zippers or RFID-blocking pockets can provide extra peace of mind in crowded or unfamiliar settings. Ultimately, choose the type of bag you prefer (backpack, belt bag, or sling bag), and it will become an indispensable companion, seamlessly integrating into the rhythm of international exploration.

Wallet

A dedicated travel wallet or passport wallet is an indispensable companion for any globetrotter, offering a practical and organized solution to the myriad documents essential for a seamless journey. This not only keeps your passport easily accessible but also provides designated slots for boarding passes, credit cards, currency, and other travel essentials. RFID-blocking technology adds an extra layer of security, safeguarding your personal information from potential electronic theft. 

A well-organized travel wallet streamlines the airport experience and offers peace of mind throughout the trip, ensuring that crucial documents are always at your fingertips. Invest in this small but mighty travel companion to embark on your adventures with confidence and efficiency.

Weather Considerations

Packing lightly for varying weather conditions demands a strategic and versatile approach to ensure you are well-prepared for any climate surprises during your travels. Begin by selecting a core wardrobe of neutral, mix-and-match pieces that can be layered to accommodate temperature fluctuations. Opt for lightweight, moisture-wicking fabrics (like Smartwool) that are breathable, packable, and easy to clean in the sink. Consider pieces like a baselayer long sleeve, simple tank, or odor-wicking tank. And don’t forget your feet. Consider socks like these light cushion low ankle, no show, or everyday crew.

A key element is the inclusion of convertible or multipurpose clothing items, such as a jacket that can transform into a vest or pants that can be converted into shorts. 

Check the local weather forecast before departure to fine-tune your packing list. Pack a small umbrella or a disposable rain poncho (handy in Vietnam) to ensure you’re prepared. 

The goal is to balance versatility and practicality, ensuring you have the essentials for warmth and protection without succumbing to overpacking.

Quick Dry Towel and Wash Cloth

Bringing Turkish or quick-dry towels on an international trip is invaluable as it offers a compact and efficient solution for unexpected situations. Another popular option is disposable towettes.

Toiletries

Toiletries can be a real challenge when packing lightly. The good news is that there are some very efficient options for consolidating your daily routine into just the amounts you need for your trip. Put the exact amount of all your creams and lotions you’ll need for your trip into containers like these. Some women like to streamline their routine when traveling and only take what will fit into one clear cosmetic bag to make security a breeze. 

Electronics

Careful consideration of your electronics is essential for a seamless and stress-free experience. First and foremost, verify the compatibility of your devices with the destination's power outlets and voltage, and invest in a universal adapter if needed. 

Backup chargers and power banks can be lifesavers, especially in areas with sporadic access to electricity. Ensure your devices are set to airplane mode during flights to conserve battery life and avoid unnecessary roaming charges. Safeguard your data by enabling security features such as passcodes and biometric authentication. Additionally, research the availability of Wi-Fi and cellular networks at your destination to plan for connectivity options. Finally, list essential electronics, prioritizing versatile devices that serve multiple purposes to minimize the number of gadgets you need. This thoughtful approach to managing electronics ensures that your devices enhance rather than hinder your international travel experience.

Bid farewell to overpacking woes and embrace a streamlined packing approach that maximizes efficiency. Whether a seasoned globetrotter or a first-time explorer, our guide is your passport to hassle- and stress-free international adventures. Dive into the world of smart packing and elevate your travel game with confidence and ease.

Join us and other adventure-seeking women on an upcoming trip.

The Profound Dual Purpose of Travel: Lost and Found

Rumblings trip to Vietnam: Phot is Dong Xuan market in Hanoi

Traveling goes far beyond exploring new landscapes and experiencing different cultures; it’s a journey of self-discovery and transformation. In the words of George Santayana, travel is both a means to lose and find ourselves. Beyond the familiar narrative presented in newspapers and media, travel offers a unique perspective that sharpens our awareness, challenges our assumptions, and enriches our understanding of the world. 

Travel offers the opportunity, joy, and deep, heartfelt interactions that create a connection between people that isn’t bound by politics, culture, or language barriers. It deepens our understanding of the world around us by creating an awareness that our most profound humanity is linked to the humanity of others. It allows us to see the friendliness, hospitality, generosity, gentleness, caring, and compassion in others and ourselves. Travel creates a powerful understanding of our interconnectedness with one another. It enables us to see past differences intended to separate and alienate us and develops an understanding of belonging. We can acknowledge that we differ precisely because of our need for one another. 

The profound impact of travel can open our hearts and minds and help us understand its role in fostering empathy and cultural exchange. As travelers, we bridge the gap between our identity and the world’s diverse cultures, offering a fresh perspective in an increasingly interconnected world society. 

These are the reasons why we look forward to traveling with other women, to share these experiences, and deepen our connection to other women across the globe as well as create lasting friendships with each other. Especially during midlife, it’s an integral part of the journey of self-discovery that leaves an indelible mark on our lives when many women are searching for their vision, purpose, and identity for the re-igniting of this next critical phase of their lives. 

Travel serves a dual purpose: it allows us to lose and find ourselves. It opens our hearts and minds to the world beyond what our newspapers convey. We travel to discover and share the riches of different cultures, to become young fools again, and to embrace the moral holiday of taking risks. Travel compels us to work desperately for a moment, to confront hardships, and to sharpen the edge of life, as George Santayana suggested in "The Philosophy of Travel."

Travel not only shows us different realities but also reveals our complexities. It encourages us to reexamine our beliefs and certainties, to see the world with new eyes, and to challenge our assumptions. Even familiar things, like a fast-food restaurant or a movie theater in a foreign land, can be a source of novelty and revelation.

Travelers understand that the world is full of wonder and hardship, and they embrace both. They bear witness to the moral and political urgencies of the places they visit, ensuring that these locations are not reduced to abstract ideas or ideologies. Travel becomes a way to rescue the humanity of places from abstraction and to save them from being mere curiosities.

Moreover, travelers are like human bridges, transporting values, beliefs, and news to the places they visit. In some parts of the world, they serve as the only contact with the outside world, offering a glimpse into other cultures and societies. Travel is about fostering understanding and empathy, importing and exporting dreams with tenderness.

As the world becomes more interconnected, people are increasingly transnational and multicultural. Travelers find themselves at the intersection of different cultures, languages, and customs, and they adapt quickly to new environments. This adaptability allows them to see the world with a fresh perspective.

Travel is also a journey into one's imagination, a quest to uncover the unknown, and a way to be carried out of one's comfort zone. It challenges our notions of home and identity and gives us a unique opportunity to bring new eyes to the places we visit and learn about ourselves.

Ultimately, travel is a heightened state of awareness, a wakefulness that keeps our minds nimble prejudices at bay and fosters humor. Like love, the best trips are never truly over because they leave a lasting impact on our minds and hearts, forever transforming our perception of the world. 

You can read more about some of our travel experiences in our blogs about our trip to Vietnam and how to navigate multigenerational travel. To learn more about traveling with a group of women, join our list to get notified of upcoming trips.  We also keep a journal documenting our travel experiences, and you can find one we created here. 

Empowering Health: Breast Cancer Awareness

As we step into October, it's essential to recognize that this month is not just about embracing the autumnal hues and cozy sweaters; it's also Breast Cancer Awareness Month. Breast cancer remains a formidable adversary, accounting for 30 percent of new female cancer cases yearly. According to the American Cancer Society, by the end of 2023, it's estimated that there will be approximately 297,790 new cases of invasive breast cancer diagnosed in the United States.

Breast cancer is the second-leading cause of cancer-related deaths among women. However, the silver lining is that rates have steadily declined since 1989. There has been an overall decrease of 43 percent in breast cancer cases through 2020. This is a testament to our progress but underscores the importance of continued efforts to drive these numbers even lower.

According to the American Cancer Society, one proactive way to reduce your risk of breast cancer is to stay physically active. It's not just a simple recommendation; it's a potentially life-saving practice.

Maintain a Healthy Weight

To start, it's crucial to get to and stay at a healthy weight. Both increased body weight and weight gain during adulthood are linked to a higher risk of breast cancer after menopause. The American Cancer Society advises maintaining a healthy weight and avoiding excessive weight gain by balancing your food intake with physical activity.

Weight gain is, unfortunately, one of the biggest challenges we hear from midlife women. You can revisit prior blog posts for a refresher on various approaches and understanding fads for weight loss and maintenance in midlife.  

Awareness of what and how much you eat is a first step to long-term weight management. The Food Counter's Pocket Companion can help make healthy eating easier. 

Embrace Physical Activity

Being physically active is another vital component in reducing breast cancer risk. Numerous studies have highlighted the link between moderate to vigorous physical activity and lower breast cancer risk. This emphasizes the significance of regular physical exercise in our lives and how critically important it is as we age. The American Cancer Society recommends that adults aim for at least 150 to 300 minutes of moderate-intensity activity or 75 to 150 minutes of vigorous-intensity activity each week, preferably spread across the week. Reaching or exceeding the upper limit of 300 minutes is ideal. Physical activity and exercise are also critical components to help manage weight. It’s never too late to get fit. 

High-Intensity Exercise and Cancer Prevention

Recent research published in Cancer Research in 2022 uncovered a compelling connection between high-intensity exercise and cancer prevention. The study indicated that high-intensity exercise could reduce the risk of metastatic cancer by up to 72 percent. The analysis emphasized that exercise is associated with a lower risk of developing cancer in both men and women, with a stronger correlation with highly metastatic cancers. In particular, high-intensity exercise significantly reduced the incidence of highly metastatic cancers, suggesting that it may help prevent cancer from spreading to distant sites. Incorporating high-intensity exercise as part of a functional training program is one of the hidden secrets of aging well. It improves overall health, strength, and functional ability and reduces the risk of all causes of mortality. 

The Benefits of Yoga

Physical activity doesn't solely mean high-intensity workouts. Yoga, for instance, offers a different but equally beneficial approach. According to the American Cancer Society, evidence demonstrates that yoga can help lower stress, increase strength, and reduce lower back pain while providing valuable exercise. While yoga does not cure cancer, the National Institutes of Health suggests it may alleviate some cancer-related symptoms when used alongside conventional medical treatment. Going inward to find calm during chaos tremendously benefits overall health.

Combat Stress

Chronic stress is linked to cancer progression and spread. Coping with stress is a critical aspect of maintaining good health. As the National Cancer Institute reported, one effective way to manage stress is through yoga and meditation. It's an approach that helps reduce the risk of certain cancers and chronic diseases and promotes overall well-being.

Early Detection

Mammograms are your very best chance of finding cancer in the early stages. According to the American Cancer Society, when breast cancer is detected early and hasn't spread, the 5-year relative survival rate is 99%. Don’t delay - if you’ve not had your mammogram yet, make your appointment today!

Breast Cancer Awareness Month reminds us to take proactive health measures and the important role our lifestyle choices have in reducing cancer risk. Maintaining a healthy weight, embracing regular exercise, including high-intensity workouts, and incorporating yoga and meditation into our routines can empower us to take charge of our well-being. Doing so contributes to the fight against breast cancer and enhances our overall quality of life. Remember, your health is your greatest wealth.

Unlocking the Secrets to Aging Gracefully

Aging is an inevitable part of life, but it doesn't mean we must surrender to its effects without a fight. We have a choice in how we age; one powerful way to make that choice is through functional training. 

In this blog post, we'll define functional training and review its importance in mitigating the physiological effects of aging and how it can help you maintain the energy and vitality of someone years younger. Whether you're new to the concept of muscle fitness or looking to enhance your existing routine, this guide will provide valuable insights into aging gracefully.

What is functional training?

As we journey through the inevitable aging process, we face a crucial decision: 

1) accept it and let nature take its course, or 

2) fight it. 

The right exercise program can be a formidable ally in the battle against aging. It can deliver numerous benefits that minimize the physical toll of aging, allowing us to maintain the vigor and vitality of our younger selves. And functional training plays a role. Functional training is a type of exercise designed to train the body for activities of daily living. 

The functional training approach

Functional training is evolving, and exercising as we age can empower us with the strength and energy needed to fully enjoy life's activities and prepare for a healthier future. Instead of obsessing over the mirror and the scale, it's time to prioritize overall physical fitness. Every workout can be a magic pill that extends your life's length and quality.

To help make it easier for you to get started with functional training, we’ve included links to some of our favorite tools and equipment. 

1. Mobility and Flexibility Training - Mobility and flexibility training focus on coordinating body movements through space. This helps prevent common musculoskeletal injuries associated with aging, such as sore knees, aching backs, and general discomfort. By incorporating mobility training, you'll keep your muscles and joints healthy and mobile, paving the way for an active lifestyle as you age.

2. Strength and Power Training - Aging often leads to muscle mass loss and decreased functional muscle capacity. Strength training is the key to combating this age-related muscle atrophy. Additionally, power training enhances your muscle's ability to generate force quickly, which is essential for daily activities and preventing falls. Both strength and power are crucial for healthy aging.

Foundational Movement Patterns 

There are six foundational patterns of movement for mobility training and strength/power training. Whether doing mobility training or strength/power training, focus on these principal movement types:

• Hip Hinge – Hinge at the hip with both feet planted. The movement begins from the hip and has little involvement from the knees. Think of picking up a large empty box from the floor and bending from the hip instead of at the knees.

• Squat – both feet planted, movement begins at the hips but includes bending and straightening the knees. Think of lifting a box up off the floor with your legs.

• Single Leg patterns – It could mean exercises balancing on one leg at a time or having one foot in front of the other but still shoulder distance apart. Many lower body exercises can be done from this stance.

• Push – Pushing an object away from your body – either forward or overhead. Think of a plank, bench press, or pushup.

• Pull – Pulling an object towards you – either forward or overhead. Think of a pull-up or tug-of-war.

• Rotation – Rotation movements combine pulling and pushing motions involving both upper and lower body segments, where the pelvis rotates. Think of the action of chopping wood or an overhand serve in tennis, where your arms or upper body cross the plane of the front of the body.

Start Your Journey with Mobility Training

Incorporating these movement patterns into your training regimen is essential for achieving a well-rounded and functional capacity as you age.

Begin your fitness journey by prioritizing mobility training. This foundational step ensures you develop balanced physical abilities and functional capacity, setting the stage for a healthier and more active life as you age.

Mobility training should be a fundamental part of your routine, encompassing activities like stretching and connective tissue work with tools such as foam rollers, therapy balls, stability balls, and therapy bands. Three effective approaches to integrating mobility training into your regimen are bedtime stretches, Pilates, gentle yoga, and incorporating the use of props. These practices enhance mobility and provide a dual benefit by simultaneously strengthening your body. Whether you're new to exercise or an experienced enthusiast, these methods suit everyone.

Consistency matters. Even when a full workout seems daunting, allocating some time to mobility work, especially through stretching, is crucial. This effort contributes to preserving your muscles' and joints' health and flexibility. You'll be surprised at how spending as little as 15 minutes each day or incorporating brief stretch breaks into your daily routine can significantly affect your movement patterns and overall physical skills. Journaling your activity and scheduling it into your calendar is an excellent way to help you kickstart a new behavior. 

Once you've established a solid foundation in mobility, it's time to incorporate strength and power training.

Level up with Strength and Power Training

After establishing a solid foundation in mobility, it's time to take your fitness journey to the next level by introducing strength and power training into your routine.

Unleash the Benefits of Strength Training: Strength training offers many advantages, especially for midlife women. Notably, the results become apparent relatively quickly, with nearly any exercise involving weights or just your body weight leading to noticeable improvements in strength. The beauty of strength training lies in its versatility, providing you with a diverse range of workout options to keep your routine fresh and engaging.

Crafting Your Strength Routine: Begin your strength journey by incorporating strengthening exercises into your routine at least twice a week. Gradually, as your strength improves, consider increasing your training frequency to three or four sessions per week. You can kickstart your journey with bodyweight exercises. Still, as you progress, you may want to use various equipment like dumbbells, resistance bands, gym machines, or even barbells and heavier weights.

Dive into Specific Strength Patterns: For midlife women, it's crucial to include specific strength patterns in your training regimen. You can either integrate some of these patterns into each workout session or dedicate specific days to focus on each pattern individually. This adaptability ensures that you can maintain high motivation levels and continually challenge yourself as you become a healthier and stronger version of yourself.

• Unilateral Training: Unilateral training involves using only one arm or leg during an exercise. This type of training enhances the strength of the specific limb being worked and has an interesting side effect: research indicates that it can boost the strength of the opposite limb. Additionally, unilateral training contributes to core strength, stabilizing the spine and pelvis. This helps prevent muscle imbalances and enhances overall stability, vital for maintaining a healthy body as we age. The rationale behind this approach is rooted in the fact that many of our daily movements primarily engage one arm or leg at a time. Unilateral training exercises are often performed using dumbbells or kettlebells.

• Resistance Training: While all the discussed exercises contribute to strength improvement, resistance training takes a more intense approach. It focuses on using heavier weights and simultaneously engages the entire body or both limbs. For example, exercises like squatting with a weighted bar or performing bench presses fall under this category. The primary objective of resistance training is to develop the capability to lift heavier objects, thereby increasing overall strength. To achieve this goal, working with heavier weights is essential.

• Power Training: Power training is an often overlooked aspect of fitness, particularly for midlife women. Our bodies contain different muscle fibers, including slow-twitch and fast-twitch fibers. Fast-twitch fibers are responsible for explosive movements and are critical in enhancing the resilience of elastic tissues and ligaments. These areas are commonly associated with injuries and muscle strains. Unfortunately, age-related muscle loss often leads to a decline in fast-twitch fibers. These fibers are essential for preventing falls or reacting quickly, such as jumping out of obstacles or even leaping over small obstacles like puddles. Incorporating explosive movements into your routine can stimulate the development of these fast-twitch muscle fibers. Starting with small activities like brief bouts of skipping, hopping from one foot to the other, or even hopscotch can be an excellent starting point. Gradually progress to more challenging activities, such as jumping onto a box or platform or engaging in medicine ball slams or throws, possibly with a workout partner. Incorporating power training can enhance your ability to react swiftly and effectively, which is especially valuable as you age.

The Importance of Muscle Fitness

Just as aerobic exercise enhances heart health, muscle fitness exercises strengthen and improve skeletal muscles, enhancing your ability to move. Studies show that adults who engage in twice-weekly strength training reduce their mortality risk. Beyond health benefits, functional training adds quality to your years, ensuring you can enjoy your favorite activities for longer.

Aging may be inevitable, but how we age is within our control. Embrace functional training as a powerful tool to age gracefully, maintain vitality, and enjoy life fully. Incorporating mobility, strength, and power training into your routine will unlock the secrets to healthy aging. 

For more information and sample exercises, check out "Ageless Intensity" by Pete McCall, a valuable resource on this transformative journey. Embrace the 'silver bullet' of movement and enhance your cognitive function while adding quality to your years.

Mindset Transformation: How to Break Free from Limiting Beliefs and Achieve Your Goals

New mindset, new results. Transform your mindset today!

Are you caught up in thoughts like “I should do this,” or “I wish I could/would, but…” or “I am too old for that”? 

Yeah, we’ve been there too.

Lately, I (Rebecca) noticed that my flexibility and balance were “challenged,” to say the least. My hamstrings were as tight as ever, and bending forward had become more challenging. I was also really wobbly standing on one leg. 

In my mind, I kept telling myself I should get back to yoga. Eventually, I started voicing these thoughts to a friend who invited me to join her at a yoga class. For months, I kept making excuses like “I should do that, but I am too busy this week,” or “I can’t because of x, y, and z.” Sound familiar?

Well, my friend finally called me out on it! She said, “You talk about the importance of mindset as we age, but you’re just making excuses instead of taking action.”

She was right. Not only was my mindset holding me back, but I was also burdened by limiting beliefs such as, “I am not flexible enough right now,” “I should practice more before joining a class,” or the worst one, “I’ll be the oldest one in the room.” 

I stepped back and revisited my vision of how I want to live as I age. My actions were entirely out of sync with that vision. In fact, they were sabotaging my desire to feel and move well in my 70s, 80s, and beyond.

When our actions don’t align with our vision, we start feeling an inner restlessness or rumbling. In my case, it started in my head, and then I started vocalizing it. Unfortunately, I wasn’t listening to myself. And, because I hadn’t acknowledged and confronted those limiting beliefs, I was stuck in a cycle of inaction. 

How would I improve my flexibility and balance if I wasn’t taking action? 

Can you relate? We all want to change something about ourselves — eat better, get stronger, sleep more, reduce our stress — but often, we struggle to get started, let alone maintain those changes. 

So, how do you shift your mindset for lasting change?

Here are some steps to help you get started:

1. Listen for those inner rumblings. What is your inner voice saying? Take some time to be quiet with yourself. Try meditation, walk in nature, or grab a notebook to journal. 

2. Reflect on any “I should” or “I wish I could” statements you catch yourself making without taking action. Write them down. 

3. Ask a trusted friend or family member to help you identify these rumblings. Maybe, like me, you already have a friend who is good at calling you out! Listen to their observations.

4. Now, think about any limiting beliefs connected to these rumblings that may be holding you back. These often come as “not enough” statements or comparisons to your younger self or others. Write those down, too.  

5. Dive deeper into these limiting beliefs. Challenge them. For example, if you think I’ll be the oldest in the room,” ask yourself, “How do I know this? Is this thought based on reality? Why does my age matter?” 

6. Finally, jot down action steps you can take to address your inner rumblings. 

In my case, I signed up for a class at a new and nearby yoga studio. To address my limiting beliefs, I started slowly with a gentle class I knew I could handle. Once I got comfortable, I signed up for more challenging classes. And, you know what? I wasn’t the oldest or least flexible in the room. Everyone was there to work on their goals, regardless of where they started. No judgment, no critiques. I realized my limiting beliefs were mental barriers I created and were not based on reality.

How many opportunities do we miss because of self-imposed beliefs?

What was I missing out on? An incredible community of women of all ages who care about their minds and bodies through yoga. I was also not reaching my desired goals of improved flexibility and balance. I knew I had to take action, and I’m glad I did. 

Where are you stuck? 

Try the above activities to uncover how your mindset may hold you back. Don’t wait. 

I can’t wait to go to my next yoga class. I started feeling better and reaping benefits right away. Looking back, I realize what I would’ve missed out on if I stayed stuck any longer. 

Don’t miss out on the benefits of aging well. 

We’re here to help! 

Explore Rumblings resources to set a vision and break free from limiting beliefs:

The Rumblings Notebook is a beautiful tool to help you reflect and record your thoughts. 

The 90-Day Vision Journal will guide you through setting your vision, tackling limiting beliefs, and taking steps to make your dreams a reality. Live the life you’ve always wanted! 

The Power of Strength Training in Midlife: Defying Aging with Exercise

The journey through midlife and menopause is a unique and transformative period in a woman's life. It's a time of self-discovery, reflection, and change. It’s also a phase marked by significant physiological changes as women navigate through menopause and post-menopause. 

While it comes with challenges, it's also an opportunity to take charge of one's health and well-being. It doesn’t have to be overshadowed by the negative aspects of aging. 

Engaging in recreational activities and exercise can be a game-changer during this phase, enabling women to navigate the challenges of midlife and menopause with confidence, resilience, and improved mental and physical health. There are myriad benefits of strength training during midlife that can impact both body and mind by enabling women to take control of their health and enhance their overall well-being well into their later years.

Physical Benefits of Strength Training

• Bone and Muscle Health: The decline in bone density and muscle mass that occurs with age can be mitigated through strength training. Women experiencing menopause have a higher risk of bone loss, but regular resistance exercises are the best way to help maintain bone density and reduce the risk of fractures. 

• Balance and Fall Prevention: Strength training enhances muscle strength and balance, significantly reducing the risk of falls and associated injuries. Strong muscles provide better stability, making day-to-day activities safer and more manageable. If you do fall, having good muscle strength will help prevent serious injury. 

• Weight Management and Metabolism: As metabolism naturally slows down with age, strength training can help boost it. Increased muscle mass contributes to a higher resting metabolic rate, making weight management more attainable. It also impacts overall body composition (the percentages of lean muscle mass and fat), contributing to your appearance and how your clothes fit. 

• Cardiovascular Health: While cardio workouts are crucial, strength training also can improve cardiovascular fitness. Combining both forms of exercise results in a well-rounded approach to heart health. You can do this simultaneously with a circuit-type muscle conditioning program or include strength training in your fitness routine. Women should spend 40% of their exercise time focused on muscular strengthening. 

Mental and Emotional Benefits of Strength Training

• Mood Enhancement: Engaging in physical activity triggers the release of endorphins, the body's natural "feel-good" chemicals. This can reduce stress, anxiety, and depression, enhancing overall mental well-being.

• Confidence Boost: Successfully lifting weights and progressing in strength training can be incredibly empowering. Accomplishing physical goals can translate to increased self-esteem and confidence in all aspects of life.

• Cognitive Function: Emerging research indicates a strong connection between muscle health and cognitive function. Strength training may play a role in preserving cognitive abilities and preventing cognitive decline.

• Social Interaction: Participating in group exercise classes or engaging in outdoor activities can foster social connections and combat feelings of isolation, which are common in midlife.

Reframing the Conversation: Immediate Benefits

It's helpful to shift the focus of the midlife exercise conversation from long-term outcomes to immediate benefits. Your ability to immediately positively impact your mental health, well-being, and happiness can be a powerful motivator. By focusing on how you feel in the present moment and finding accessible beginner-level activities, your path to becoming a regular exerciser is more attainable and enjoyable.

The Critical Role of Strength Training

Strength training is a cornerstone of midlife exercise due to its profound impact on various aspects of health. It counters the decline in muscle mass and strength, addressing issues like sarcopenia and frailty that often come with age. Its benefits extend beyond physical health, contributing to emotional resilience and cognitive vitality.

The Key Components of Midlife Muscle Conditioning

Incorporating strength training is essential to optimize health and well-being during midlife and beyond. Key components include:

• Lift Heavy Weights or Perform Resistance Training: Resistance exercises help maintain muscle mass, improve metabolic efficiency, and prevent the onset of conditions like osteoporosis and type 2 diabetes.

• Incorporate Explosive Movements: These movements maintain fast-twitch muscle fibers critical for stability and fall prevention. Examples could be small jumps or weighted ball slams.

• Embrace Single-Leg Balancing Exercises: Counteract muscle imbalances and enhance stability to prevent injuries. Single-legged lunges are one example.

• View Strength Training as Functional: Strong muscles enhance everyday activities, making them more accessible and enjoyable. It improves your ability to carry groceries, climb stairs, get off the floor, and lift boxes from a high shelf.

• Consider the Sweet Spot: The late 40s and 50s offer an optimal window to improve strength before the inevitable decline. Yet, it is never too late, and even octogenarians have improved strength, mobility, and balance from strength training. 

Conclusion

The decline associated with aging is not inevitable. Engaging in strength training can effectively slow down and mitigate this decline. The importance of this effort becomes especially evident as women transition into their later years. 

Strength training during midlife transcends physical appearance and muscle gains; it's about building a foundation for overall health and vitality. It plays a pivotal role in empowering women during midlife and beyond. Strength training is a powerful force for maintaining your health and independence that can positively impact every aspect of life. 

By defying the aging process through regular exercise, women can improve their physical strength and nurture their mental resilience, emotional well-being, and cognitive function. The power to shape a healthier, happier future with an increased health span and quality of life is in your hands — it's time to embrace the transformative potential of strength training and seize control of your health span and lifespan.

So, embrace the weights, lift confidently, and empower yourself to lead a healthier and happier life as you journey through midlife and beyond. 

Looking for more information on how to start a new behavior, create a new habit, and reimagine your life as you journey through midlife? Check out our blog post on Taking Steps to Reignite Yourself After 50 or our Vision Journal to guide you through exercises to live the second half of your life with confidence, fulfillment, and joy! 

Embracing the Unpredictable: Navigating Health Scares and Prioritizing Wellness in Midlife

By the time we've reached midlife, we've most likely experienced a health crisis, either ours or someone’s very close to us, and lost people we’ve known well and loved.

Yet, no matter where we are on the health continuum, a crisis is always a shock, especially if it’s our own

The reality is modifiable risk factors are largely responsible for the leading causes of death. And many of the risk factors are preventable years and even decades before a diagnosis. There is a LOT of research (and a lot of speculation) about how to delay the onset of disease by engaging in healthy habits. However, many people feel their risk is more due to aging than how they choose to live.

The common perception of an inevitable decline and marginal health towards the end of life is evolving and, in our opinion, is outdated! We talk about the 'how tos' for living longer and better as we age at Rumblings.  

As a registered and licensed dietitian and an exercise physiologist, we practice what we recommend to others. We're on this aging journey too. Our aim has always been to distill the science into understandable and actionable recommendations to help you improve your aging journey. We want to help women differentiate between personal health recommendations (e.g., I lost weight; therefore, I am an expert), beliefs of self-professed wellness experts (e.g., I took a 30-hour class to get a coaching certificate), and true research-based recommendations to cut through the confusion, improve health, and prevent risk factors for disease.

We're not perfect. I (Karyn) secretly love salty chips and crackers and love cheese. But I enjoy them in moderation. We're focused on creating a strategy and plan for our health and prioritizing behaviors necessary to increase our health span. 

Our intent is not only to delay death but to push off disease from the so-called four Horsemen (cancer, cardiovascular disease, metabolic dysfunction, neurodegenerative declines) and improve the quality of our lives as we age. Who doesn’t want to feel great, move pain-free, and engage fully in life until we die?

I was recently reminded, however, that all the awareness, diligence, and healthy habits in the world don't make us immune to experiencing health scares. A few months ago, I was flagged for having an abnormality in my blood via a screening done to donate plasma. It was a fluke because this serum protein electrophoresis (SPEP) is not typically done as part of a routine exam in the United States.

I felt great, and all my typical wellness checks – and a few additional tests I requested – had been at optimal levels for health. Although I'm not thin, I require no regular medications. After completing several other tests, including a CT scan and bone marrow biopsy (sedation during the procedure made it pain-free), I was determined to have monoclonal gammopathy of undetermined significance (MGUS for short), a precursor for multiple myeloma. 

Multiple myeloma is terminal cancer with no treatment, and the standard treatment is to treat the effects of cancer. These effects are often the first indication an individual might have this type of cancer. Multiple myeloma is one of the rarer cancers, with no modifiable risk factors other than possibly obesity, but the number of individuals with the diagnosis is increasing worldwide.

As someone who is a “worried well” individual, there is a processing and reckoning required to accept that, occasionally, our health is out of our control. There is no lifestyle behavior to be modified, no treatment or pharmacological intervention to improve the situation, and nothing that could have prevented this from happening to me. It wasn't easy to grapple with.  

Confirmation that I have MGUS, a precursor, and not cancer, was a huge relief. I may never progress into multiple myeloma, but thankfully, I now have the baseline of all of my measures from my test results and can monitor any progression along the continuum of conditions that are precursors to multiple myeloma.

It was also a good reminder that as pristine as we may be with our health, there are some things over which we have no control. Rather than let it all go and live la vida loca, I have re-evaluated my approach to my health and wellness. I want to share it; in case it might be helpful for anyone else who finds themselves in a similar situation.

I have changed my mindset to think about my lifestyle behaviors as self-care. Good health is not only the absence and prevention of disease but also about building a 'reserve' of good health in case I get sick. 

Here is what that means for me and links to previous blog posts if you want to understand a topic further.

- I engage in exercise and physical fitness that feels like play, but I also choose activities that allow me to spend time in nature. I've always found joy in moving my body because I can – no matter what that looks like at any given moment. 

- I eat healthfully, including choosing plants, hitting protein targets, monitoring calorie intake, and focusing on whole foods.

- I limit alcohol consumption. Research suggests there may be no healthy intake levels for some individuals, and consuming too much may increase cancer risk.

- I am  extra vigilant with scheduling and staying current with my preventive exams and screenings

- I'm encouraging all my midlife friends (especially all of you) to ask their providers to include a SPEP or CBC test as part of their routine blood work at their next preventive exam.

- I got a bone density exam. The results provide information beyond just understanding the risk for osteoporosis. One of the initial signs of multiple myeloma for many people is vertebral compression fractures. This situation is exacerbated if your bone density is less than optimal.

This is my list based on my current health status. I encourage you to renew your focus on joy and vitality, whatever that looks like for you. Health is more than your test results and screening numbers. It's about creating memories with those you love and experiencing the joy of being healthy to live it as fully as possible.

Too often, as we age, we look to the past without recognizing that the best way to stay young is to look toward the future. 

A wise friend once told me that time is short and the world is big. There are dreams I've yet to finish, and many I still need to start living. My spirit is young, and I want to put in the effort to make sure my body stays young, even as I age.

Here's to life! Such a gift I will not waste.

You can find out more about multiple myeloma and its precursors here.

Lasting Change Unleashed: Discover Essential Techniques to Overcome Challenges and Create a Supportive Environment

Are you ready to shake things up and live midlife to the fullest but feel stuck and confused about where to start? 

We understand that feeling. It can be frustrating, especially when you may not recognize your midlife body, feel your career needs an overhaul, desire to live more vibrantly than your current friend group or feel like you’re living day-to-day without a plan. 

But here’s the good news: you’re different from many other women because you’re ready to make lasting changes.                     

And guess what? It’s possible to change your behaviors and sustain those changes. 

Renewed Vision: Setting the Foundation for Behavior Change

Let’s talk about the key to long-term change—shifting your identity. In case you missed it, we’ve shared the importance of creating a renewed vision for yourself in midlife. Now, that might sound daunting, but before you jump into action—new diets, exercise programs, wellness routines, or sleep protocols—only to slip back into old patterns again, here’s the secret: you need to see yourself as the person who eats well, moves daily, makes healthier choices, and prioritizes sleep BEFORE you take any action. Establishing a renewed vision for yourself is crucial because that’s where many women fail to sustain their desired behaviors for the long term. 

Reduce Friction: Assess and Modify Your Surroundings

Next, you must alleviate the friction to change before you take action. This involves assessing your work, home, school, social, and community environments and asking yourself if they support the desired changes. 

The goal is to make healthier choices easier choices. Too often, we face obstacles like tempting television programs, social media distractions, processed foods that are readily available, and a lack of time that hinders us from making choices that make us feel better, boost our energy, and help us flourish. 

To assess your surroundings, focus on the following:

1. People you spend the most time with

2. The places you frequent, such as work, home, school, church, and community

3. Your systems, like your routines and time management

4. The policies at work or in other organizations you’re involved with

Now, take a moment to reflect: do these people, places, systems, and policies support your values and goals? Do they create friction or resistance when you try to change? For example, does your workspace encourage standing instead of sitting all day? Do your workplace policies allow walking meetings and working out during lunch? Are your friends cheering you on or scoffing at the changes you want to make? Do your routines and habits align with your renewed vision?

Our environment often doesn’t naturally support how we want to live as we age. To ensure success, we must address the potential friction and resistance before taking action toward our goals. 

Observing Successful Example: Prioritizing Health and Well-being

By observing our surroundings, we can get a glimpse of what’s prioritized. Take our recent trip to Vietnam, for instance. During our visit, we noticed that health and well-being were community priorities: 

1. Parks were equipped with adult exercise equipment.

2. People were doing tai chi and stretching in green space.

3. Fruit was served after every meal instead of dessert. 

4. Restaurants served fresh, local food in a family-style manner. 

We found it easier to make healthier choices while traveling in Vietnam than it can be when traveling in the United States.

Modifying Your Surroundings: Making Healthier Choices Easier

Now consider some questions to help you modify your surroundings and better support your goals: 

1. What are one or two things you change in your environment that will help make healthier choices more available and easier to access? For example, can you keep healthier food choices more accessible at home so you can grab them on the go? 

2. What adjustments can you make to your routines to align them with your goals? For example, can you keep sneakers in the car so that you can walk while waiting during pick-up times or in between errands?

3. Can you spend more time with people who support your desire to change rather than resist it? For example, instead of connecting with friends over drinks and a meal, can you meet them for a walk or a yoga class?

4. Can you advocate for changes in work, school, or church policies to make healthier choices easier for you and those around you? For example, can you advocate ending meetings a few minutes early to allow for time to take a walking break or grab a healthy snack?

Embracing Sustainable Behavior Change: The Journey to Midlife Transformation

Starting a new behavior is often easier than sustaining it over time. Why? Our surroundings create resistance that pulls us back into old habits. Before taking action toward your goals, start by assessing your environment.

It’s time to get off the roller coaster and finally live your midlife vision! Creating a supportive environment will make your goals easier to achieve and sustain! 

Looking for more ways to build skills to help you successfully change behaviors? Read our suggestions for building resiliency in midlife.

Exploring Vietnam: Discoveries, Courage, and Heartfelt Conversations

Tam Coc, Ninh Binh Province, Vietnam

There are many thoughts to explore in a recap of our recent women’s trip to Vietnam. There are many things to choose from, including the fantastic food, the hospitality of the people, the culture of Vietnam, the benefits of traveling with women, and the differences in women's lives in a more restrictive society.

 It’s tough to choose just one aspect to focus on when recounting our two-week trip. From facing our deepest fears head-on to forming heartfelt connections that transcended language barriers, we discovered the true power of travel. 

 Here are the valuable insights we gained about ourselves and the world around us as we traveled across this fascinating nation in our first Rumblings Midlife Women’s trip to Vietnam. 

Embracing Courage: Conquering Fears Together

 Embarking on our women’s trip to Vietnam, 10 of us set forth with diverse expectations and our own self-defined personal boundaries.  We can look back and laugh at this now, but some of us were hesitant about trying unfamiliar foods, while others had reservations about hopping on motorbikes or holding snakes (yep, you read that right!) But you know what? By the end of the trip, we had each shattered some, if not all, of our self-imposed limits one by one, surprising even ourselves. 

We became masters of embracing change, diving headfirst into new experiences, and cheering each other on like a group of fearless daredevils. The phrase “I’ll try if you try it first” became our motto, and let us be clear, it was uttered more times than we can count! 

We felt a rush when we conquered our fears together. It ignited a spark, making us braver and more eager to explore the unknown. We realized that the things we feared were often not scary. Crossing a street without traffic signs and amidst hundreds of motorbikes? Piece of cake!

Imagine a group of midlife women, each with her unique background and perspective, coming together to face their fears head-on. It was an incredible display of collective courage and support. We found strength in unity, and it made all the difference. 

We discovered that embracing change and conquering our fears wasn’t just a personal triumph — it was an empowering journey that brought us closer as friends and transformed us in ways we never expected. Stepping outside our comfort zones became addictive, and we couldn’t wait to tackle the next unfamiliar challenge. 

 In a country as vibrant and captivating as Vietnam, we realize that genuine growth comes when we dare to step beyond what's familiar. Our journey was about more than just visiting popular tourist spots; it was about embracing the rich culture and immersing ourselves in the beauty of the unknown.

We formed an unbreakable bond, supporting and encouraging each other every step of the way. We learned to trust ourselves and each other, and that trust became the foundation for our incredible adventures.

Heartfelt Connections: Beyond Language Barriers

Here's the thing about Vietnam: it's not just the breathtaking landscapes and delicious food that will leave you in awe—it's the people. During our trip, we were lucky enough to witness the genuine hospitality and open-heartedness of the Vietnamese people, and let me tell you - it touched our souls in ways we never expected.

Now, how did we connect with locals when there was a language barrier? Well, that's the beauty of heartfelt connections—they transcend words. The shared smiles, the warmth in their eyes, and the gestures of kindness spoke volumes.

We met incredible individuals along our journey, like Ms. Dinh, a gracious woman who opened her home to us, sharing a meal, her life experiences, and stories. We bonded with motorbike drivers who proudly shared their family histories and tales of village life. Even young children and teenagers welcomed us with open arms, excited to connect with us, capture moments, and share them on their social media platforms. Kids really are the same everywhere, aren't they?

Ms. Dinh, outside of her home in Hanoi, Vietnam

But one of the most unexpected connections came from a simple encounter with a seamstress. As she took our measurements for custom silk pajamas, we discovered a shared experience. Our mothers were seamstresses, and despite the continents separating us, we realized how similar our lives and memories were. It was a profound moment of connection that transcended language and cultural barriers.

Forgiveness and Kindness: Unveiling the Boundless Humanity in Vietnam

What struck us the most was the concept of Ubuntu—the belief that humanity is bound together through hospitality, generosity, and compassion. 

Despite coming from different backgrounds, the Vietnamese people exemplified these qualities in their interactions with us and each other. Whether we needed an interpreter or relied on gestures and smiles, the locals opened their hearts to us. They welcomed us into their world, allowing us to see Vietnam through their eyes. From Hanoi to Ho Chi Minh (or Saigon, as it's lovingly called), we witnessed the beauty of a culture that values human connection above all else.

It's worth mentioning that Vietnamese drivers honk their horns not out of anger but to create awareness. It's a small detail that speaks volumes about their helpful nature and willingness to assist one another. We even witnessed a traffic accident, and the way everyone came together to help the motorbike rider was truly inspiring. It's these moments of kindness and solidarity that remind us of the power of humanity.

Exploring Vietnam’s Hidden Gems: Unforgettable Off-The-Beaten-Path Adventures

Now, let's talk about the best-kept secrets of our trip—the experiences that took us off the beaten path and allowed us to discover the true essence of Vietnam. 

These hidden gems were the highlights of our adventure, giving us a taste of local life and immersing us in the heart and soul of the country.

Picture yourself sitting in a local coffee shop, sipping traditional coffee with condensed milk over ice, a concoction known as Cà Phê Sữa Đá. The locals would happily show you the ropes, ensuring you experience this caffeinated delight to the fullest.

Or imagine strolling through a countryside road and stumbling upon a wayside rest, complete with hammocks, cold beer, and locally grown nuts and fruits. 

We couldn't resist picking fresh herbs and indulging in juicy mangoes and passion fruit.

We also had the privilege of exploring a food market with a local chef, indulging in delicious tofu that melted in our mouths—a far cry from what we usually find back home.

But one of our most cherished memories was sharing a heartfelt meal in a village, prepared with love and enjoyed by a local family. It was a true embodiment of the Vietnamese spirit of togetherness and community.

Nurturing Bonds and Culinary Delights: Building Community Through Food in Vietnam

The food in Vietnam was a culinary adventure like no other. We started with some hesitation, unsure of what to expect, but as the trip progressed, we became increasingly brave in our gastronomic explorations. We tried dishes we had never even dreamed of before, and it was a journey of flavors and tastes that delighted our senses.

Vietnam is a paradise for food lovers. The variety of fruits, vegetables, spices, and local delicacies is mind-boggling. Everything is incredibly fresh, sourced locally, and prepared with love. We savored each bite and marveled at the creativity and inventiveness of Vietnamese cuisine.

As we returned to our standard Western fare after the trip, we felt a culture shock and a longing for the vibrant flavors we had grown accustomed to. We yearned for another bowl of Pho or a refreshing Saigon beer from a local market or food stand.

Sharing family-style meals became a highlight of our trip because of the incredible food and the memories and connections we forged over those communal dining experiences. We learned to eat like locals, embracing the chopsticks and savoring each dish with delight. And each meal was accompanied by sharing our daily highlights (our 'roses'), what we were looking forward to (our 'buds'), and even our least favorite moments of the day (our 'thorns'). And let's not forget the lively toasts we raised to neighboring tables, with an enthusiastic "Một – Hai – Ba – dzô!" which means one, two, three, drink! We quickly became proficient in this Vietnamese tradition.

Empowering Women: Unveiling Shared Challenges Across Borders

Throughout our journey, we couldn't help but notice the strength and resilience of women in Vietnam. It became an ongoing joke that we predominantly saw women working, running shops, cooking, and managing stands in local markets. It was a partial joke but highlighted women's evolving roles and responsibilities in Vietnamese society.

Despite traditional norms, we met women breaking boundaries and going against the grain. We encountered inspiring stories like that of Ms. Minh, who held a job outside her husband's family home and became a successful businesswoman, defying societal expectations. We witnessed the increasing presence of women in careers and the shifting dynamics within households, where couples shared household duties and lived together before marriage.

In Vietnam, we discovered that women face many of the same challenges regardless of their cultural background. It reminded us that we are all connected, navigating similar paths and striving for empowerment uniquely.

A local seamstress in Ninh Binh

Embark on Your Vietnam Adventure: Now is the Perfect Time 

Our trip to Vietnam was nothing short of life-altering. Some of us had waited for decades to embark on this adventure of a lifetime. 

Vietnam became more than just a destination—it felt like home to many of us, with an unspoken thread connecting us to the country and its people.

There was a sense of shared memories, whether through our own experiences or the stories passed down from family members. For Americans, it was intertwined with the memories of foster siblings, refugee friends, and their descendants who still have ties to Vietnam, and an uncle and a father.  Our humanity became intricately entwined with theirs, reminding us of our interconnectedness as human beings.

If there's one piece of advice we can give you, it's this: embrace the opportunity to travel to Vietnam, immerse yourself in the local culture, and forge connections that will stay with you for a lifetime. 

The transformative power of travel is real, and Vietnam has a way of leaving an indelible mark on your heart and soul. So pack your bags, open your mind, and prepare for an adventure that will expand your horizons and leave you with cherished memories and a newfound appreciation for the beauty of human connection.

If you’re interested in traveling with us to South Africa in 2024 or on an upcoming trip to Vietnam in 2025, sign-up here to get information as it becomes available. 

Women are Underrepresented in Research. Why Should You Care?

As a woman, you have unique health needs and experiences that can differ from those of men. If women are underrepresented in research studies, the results may not accurately reflect their health outcomes or address their health concerns. This could lead to inaccurate diagnoses, ineffective treatments, and missed opportunities for preventative care.

Women comprise half of the population, and their voices and experiences should be equally represented in research studies. It is a matter of fairness and equity that women have the same opportunities as men to participate in research that impacts their health and well-being.

Research is critical for advancing our understanding of diseases, treatments, and health outcomes. Our knowledge in these areas may be limited if women are underrepresented in research studies. This can slow down progress in medical advancements and result in missed opportunities for discoveries and breakthroughs that could benefit everyone.

It’s our mission at Rumblings to ensure you have the science-based facts and education you need to understand what can impact your health so that you can take informed actions. We feel it is crucial for all women to care about underrepresentation in research because it can directly impact our health and well-being.

So this month, we interviewed women’s health expert and assistant professor at the University of Minnesota, Manda Keller Ross, Ph.D., DPT. Dr. Keller Ross shares her research background and interest in women's health in this interview. She discusses the gender gap in research, particularly in heart disease risk in women, which has been historically studied more in men. She focuses on studying the influence of menopause symptoms on blood pressure regulation and heart disease risk in women. Additionally, she highlights the barriers women face when participating in research and the importance of addressing the diversity in experiences and physiology among women. Lastly, she emphasizes the need for more women to participate in research to improve preventative strategies and treatments for women.

Rumblings Interview with Dr. Keller Ross.

Can you tell us a little bit about yourself, your background, and how you became interested in the research that you’re currently doing?

I am a mother of three young girls (8, 7, and 5 yrs), a scientist, and an educator. I have been studying blood pressure regulation and heart disease risk for about 10 years. In the last seven years, our laboratory has transitioned to studying primarily women’s health due to the dearth of information regarding heart disease risk in women and, in particular, how age and menopause influence this risk. The majority of the research in the area of heart disease has primarily been on men, and women have been traditionally underrepresented in medicine and science, particularly women with a non-white racial and ethnic background. This also means we have less available information regarding safe and effective therapies for women who are at risk for or have already developed heart disease. Our laboratory hopes to close this knowledge gap and be able to better understand some of the early risk factors of heart disease for women to identify effective preventative and therapeutic strategies to reduce heart disease risk for women.

We know that there are many age-related changes that women go through that increase their health risk, but is there a particular reason why you decided to focus on research related to menopause?

From what the literature suggests, prior to menopause, men have a greater prevalence of high blood pressure and increased heart disease risk compared with women. After the typical age of menopause, around 50-51 years, this risk increases substantially in women and surpasses that of men. This means that there is something in particular about the loss of sex hormones (estrogens and progesterone) in women that contributes to this greater risk. There is also evidence that menopause symptoms can be associated with heart disease, particularly hot flashes, night sweats, and difficulty sleeping. Our lab focuses on the influence of these symptoms and how the age of menopause influences blood pressure regulation to contribute to these greater risks.

Why is research on women’s health so important?

Women are important and have traditionally been ignored in research and science. For example, women participate in clinical trials much less than men for many reasons; however, this means that many drug trials are conducted only in men, but these same medications are given to women. Much of what we know about physiology was determined in men. Now we are playing catch-up to understand women’s physiology. It’s frustrating, but we are trying to be part of the solution.

What are the barriers for women to participate in research?

Women often carry several responsibilities simultaneously, and participating in research is not often at the top of their priority list. Women are working; they may be primary caretakers and are often not able to get the time off, cannot afford to take the time off, or need to be with their children. We have opened up our laboratory on the weekends for studies to help reduce this barrier, but often childcare is an issue. We have tried to set up childcare at the University for parents, but we have not been successful as there are some liabilities with this process. In addition, there is a lack of information provided to people in general about research and clinical trials, and information about menopause is often not shared with women unless women inquire directly with their physicians. There are often additional barriers for people of color, particularly the African American community, who have been traditionally exploited in research, and as scientists, we need to do a better job of connecting with their communities and building strong relationships and trust before engaging them in research.

Are there certain subsegments of women where we particularly need more research information, and why is that necessary? Can’t we generalize women’s research to all women?

Yes, there are definitely subsegments of women that we particularly need additional knowledge on regarding their health and strategies for disease prevention and treatment. We cannot generalize across subpopulations of women because life experiences have a strong impact on our physiology. One of the strongest examples that I can provide is racial stress. Non-white communities have experienced macro- and micro-aggressions for centuries, and we haven’t even really begun to understand how that has impacted their physiology. We know diverse communities are often at a greater risk for high blood pressure, heart disease, and kidney disease, just to mention a few, but we don’t have a clear understanding of why. These factors are often erroneously discussed in the literature as being connected to genetic or physiological differences, but we, as scientists, need to incorporate how life experiences, such as the trauma and stress surrounding racial discrimination, influence risk factors for these diseases.

Why is it important for women to participate in research studies from a researcher's perspective? What benefits can women experience by participating in research?

The majority of the knowledge we have obtained from the research, including clinical trials, drug trials, etc., has come from studies conducted in mostly men, in particular white men. This knowledge gets generalized to the community when it doesn’t always apply to women. Over the last 20 years, we have identified many breakthroughs in how the physiology of men and women are different. Sex hormones, including estrogen, progesterone, and testosterone, influence our muscles, heart, lungs, and blood vessels differently, and men and women have varying levels of these hormones. Thus, it is important for women to participate in research so that we can delineate differences in physiology between men and women, which will lead to improved preventative strategies and treatments for women.

Another important benefit of women participating in research is that they would contribute their experiences to the depth and breadth of knowledge on women. This knowledge will lead to better treatments for them, their daughters, and generations to come. If women do not participate in research, we can’t make strides in understanding risk factors that are specific to women and develop tailored treatments to prevent/reduce heart disease risk in women.

How can women learn about research studies they may be eligible to participate in?

• There are national websites that women can browse for research studies, such as clinicaltrials.gov

• Women can learn about studies at the University of Minnesota’s StudyFinder website: studyfinder.umn.edu

• Women can learn more about our lab and studies occurring in our lab by visiting: https://med.umn.edu/rehabmedicine/research/labs/cardiovascular-rehabilitation-lab.

What questions should women ask before participating in a study?

• What is the purpose of the study?

• What procedures are involved in the study?

• What are the risks of the study?

• How long does the study last, how many visits are there, and how long is each visit?

• Is there compensation for being a part of the study?

What should we do to advocate for getting more women involved in research?

We should educate women on what we know and do not know about women’s health and the consequences of that lack of knowledge. In addition, we should build relationships with the community and discuss the importance of their participation in research.

What is your hope for the future if we could close the gap in women’s health research?

My hope for the future is that we significantly reduce the risk of high blood pressure, heart disease, and mortality in women; that women know their risks and how to reduce their modifiable risk factors for these diseases; that women feel there is a space and place for them in research and clinical trials; and that women feel comfortable enough to talk to their family, friends and health care providers about menopause and advocate for themselves.

Thank you to Dr. Keller-Ross for taking the time to highlight the progress made in recent years to include more women in medical research and acknowledging that there is still a way to go to ensure equal representation in research. As moms, daughters, sisters, and friends, we need to spread the word and advocate for women to be included in research studies and to raise awareness of the importance of why our representation matters to our health and health care.

Learn more about Dr. Keller-Ross, The Cardiovascular and Rehabilitation Lab, and The effects of menopause on cardiovascular health in women study by clicking the links.

How to Build Resiliency in Midlife

On Monday, February 13, at 7:31 pm, I (Rebecca) got the text no parent ever wants to receive. “MSU police report shots fired. An incident occurring on or near the East Lansing campus. Secure-in-place immediately. Run. Hide. Fight.” 

At that point, I wasn’t too concerned but worried enough that I texted my Michigan State University sophomore son to check-in. Fortunately, he was safe off campus. I called a few minutes later, and to my surprise, he had walked back to his dorm right into the chaos of the mass shooting situation. He made it safely to his room and, with his roommate, moved two dressers against the door and listened to the police dispatch radio as they watched hundreds of police descend on campus outside their window. And they prayed for a friend who had gone to work and was in the Memorial Union, one of the shooting scenes.

Our family was glued to the television for hours, feeling helpless over 600 miles away. Three students were tragically killed that evening, five were seriously injured, and more than 50,000 students, faculty, friends, and family members were impacted. Sadly, my son’s good friend in the Memorial Union was one of the victims killed.

Our family is not alone in suddenly experiencing the unexpected. Over the last year, I have been working with a University of Minnesota research team. We analyzed data from families participating in a seven-month obesity prevention intervention. The team was surprised by how many families experienced a significant life event during the program. The families described these life events as interfering with their ability to follow through on their healthy lifestyle goals. They were derailed and didn’t have the personal skills to get back on track quickly. In other words, many people don’t have the resiliency skills to help them reset after a setback, life event, or trauma. 

What is resiliency?

Not surprisingly, I have been contemplating the concept of resilience.

• What is it?

• How do we build it?

• How do we activate it during trauma or significant life events?

• How do we live with grit, tenacity, and mental strength and use our healthy lifestyles to support us during challenging times?

• How do we teach and model resiliency for others, like our children?

Last week, Michigan State University offered a virtual event for parents with Dr. James Henry, co-founder and project director for the Western Michigan University Children’s Trauma Assessment Center. He defined resiliency as the ability to overcome adversity and trauma and build the capacity to heal.

Whether you’re facing significant trauma or minor life events—things can get in the way of following through on healthy behaviors. As a result, you may feel like cocooning, escaping, or reaching for things that give your comfort (e.g., food and alcohol). These feelings are normal.

We all experience the unexpected—sometimes, we get thrown off track for a few weeks, and sometimes we get knocked down for longer (e.g., COVID). The ultimate goal is to develop and deploy resiliency skills to overcome uncertainty, helplessness, stress, and trauma. I am not a psychologist or a trauma expert. I recommend seeking help when you feel stuck and are experiencing physical symptoms.

However, I can share tips that helped me the last few weeks and tips that assisted other women Karyn and I have worked with during their midlife behavior change journeys.

How do you build resiliency skills?

• Start thinking about your healthy lifestyle—eating well, exercising, getting adequate sleep, and managing stress— as keys to helping you build resiliency when life is going smoothly. Suppose you believe your healthy lifestyle enables you to feel better and have more energy. In that case, you’re more likely to believe in your ability to engage in healthy behaviors during challenging times. You’re also more likely to view those behaviors as tools to help you versus seeing them as another thing to do when you don’t feel your best.

• Set up your environment to support you during good times and unexpected challenges. Stock your pantry with healthy foods. Fill your refrigerator with fruits and vegetables. Bookmark gentle movement videos to pull out when you need to relax and unwind. Set your bedroom up to be a sanctuary for sleep and comfort. Your surroundings can make it easier to maintain healthy practices during challenging times. 

• Recall past experiences. Think back to previous challenges in your life. How did you overcome those? What coping strategies did you use? Write down how you dealt with hardships in the past. Reflect on these past experiences when you’re feeling stressed or overwhelmed.

• Remember, getting off track with your lifestyle goals is ok. Be kind to yourself. Give yourself time to move through the challenges. Being resilient means getting back on track slowly, one day at a time when you feel ready. When you’ve prepared for the unexpected, it will be easier to get back on track.

• Move your body in healing ways. Your movement choices may look different—a walk versus a run, a stretch instead of heavy-strength training, or deep breathing or meditation instead of a strenuous workout. Do what feels right. Moving will help you feel better both physically and mentally.

• Reach for nourishing foods to support you as you move through your challenges. Doing this will give you the energy and focus on facing uncertainty.

• Seek connection. When you’re ready, talk about your feelings and what you’ve been through with others. Strength is in togetherness.

• Be hopeful. Challenges require moving through the unexpected and feeling what you’re experiencing. However, feeling confident you’ll be ok will help you adapt as needed.

• Model resiliency skills. Engage in healthy behaviors during difficult times as you’re able. Talk about modifications you made to your routine to support yourself. Share your actions and feelings with others around you. Share the what, why, and how you’re using your resiliency skills to help you through a difficult time. 

• See yourself as a resilient person. Anytime you associate a behavior as part of your identity (e.g., I am a voter versus I vote), you will be more likely to act that way when the time arises. 

We all face life events and unexpected challenges that impact our daily routines. The hope is that we can overcome the setbacks and realize our healthy lifestyle can support us through challenging times and help us handle hard situations with more energy and focus. These are skills that we can help others, like our children, build too, and during challenging times we can model resilient behaviors. These skills give us faith that we can walk through even the most challenging aspects of life. Living well requires resiliency, and as we get older, we may need to rely on these skills more often than we have in the past. 

Let’s Rumble with resilience!

Recognizing Midlife Challenges: Ladies, you’re not alone!

Fashion After 50, A Fashion Week MN Event. Photo credit: G. Marie Images

“Right after your breakdown is your breakthrough.” – Trent Shelton 

Do any of the following midlife challenges sound familiar? Weight changes, including changes in your physical body shape, loss of strength and balance, or changes in your metabolism. 

We’ve been surveying women since 2021; those were the most common challenges they shared experience in midlife. 

Women also told us about feeling achy, having pain, and experiencing a lack of stamina or fatigue. All of which interfered with achieving their exercise and fitness goals. Eating healthfully and getting adequate sleep were also on the list. 

They also shared difficulties staying connected and engaged with friends (or the loss of friends) and family due to life transitions. The lack of connection was often described as feelings of loneliness. 

Women also felt torn between managing grown children, aging parents, and not having enough personal time to care for themselves.

Financial stress and feeling prepared for retirement were also reported as challenges. 

The list challenge list continued, although not as many women reported the following:

• Feeling stressed

• Getting healthcare professionals to listen

• Being self-compassionate

• Enjoying life without guilt

• Feeling invisible

• Experiencing ageism at work

• Having anxiety

• Dressing for age

• Increasing disease risks

• Finding purpose

How do you feel when you hear the challenges and struggles of other midlife women? Do they resonate with you? 

Sharing this list is not to overwhelm you with midlife challenges you may or may not be experiencing but to help you see YOU ARE NOT ALONE. Midlife is a time of transition, and with transition and changes come challenges. Our bodies are changing. Our kids are leaving home. Our parents are aging. Our friendship groups are changing and evolving. We may be reassessing what we want during this phase of our careers. Many women ask themselves, ”What is my purpose, and what should my life look like for the next decades?” 

Experiencing these challenges that come with midlife are common than most women believe them to be. And the difficulties faced during this time are natural too. It’s time to normalize, talk, and share the realities of midlife and lean on each other as we learn to position ourselves to live vibrantly. We can and should flourish through our 40s, 50s, 60s, 70s, and beyond! 

The good news is that we can overcome the new challenges of midlife! With the right tips, tools, and techniques, you can tackle these challenges and live your best life! 

Here’s what you can do to overcome your midlife challenges:

1. Write down the challenges you face in midlife. Be very specific. It is not an exercise about wallowing in our challenges but recognizing them to address them. 

2. Keep your list visible. Add to the list throughout the week. 

3. Sign-up to receive our bi-weekly email newsletter. In each email, we provide tips, tools, and techniques for overcoming challenges and creating lasting change in your life. 

4. Follow us on Instagram, Facebook, and LinkedIn, where we provide additional tips and talk about living vibrantly together.

5. Review your list frequently. Develop a plan to tackle one or two of the most pressing challenges you are experiencing.  

6. Take small steps every day to address your challenges. 

Most importantly, you’re not alone. We’re on this journey together, and at Rumblings, we believe women can and should flourish after 50!

Expert or Quack? Recognizing the real health, nutrition, exercise, and wellness experts

There is a proliferation of ‘experts’ on social media who claim to have a magic or singular approach for dieting, weight loss, quick fitness gains, and overall health. It’s challenging to tell the difference between an expert and someone only interested in selling something. How do you know what works and what is just the latest fad? 

Everyone loves the idea of a fast solution for losing weight and getting healthy. Unfortunately, there is no magic pill, and the promise of a quick fix can be the very thing that prevents you from achieving your long-term health goals. Even if you are cautious, it isn’t easy to differentiate the true experts from someone trying to sell you a product or quick-fix solution that doesn’t work and can even be dangerous for your health.

Below are tips to help you weed out the “wellness” imposters from your social media feed. 

Do their credentials align with the subject? Many high-profile, highly credentialed individuals give health advice beyond their training. Just because you eat and move your body does not make you an expert on nutrition and exercise.

Anyone can share their personal story of what has worked for them, but they cannot and should not be prescribing the same approach as the answer for everyone. And they should not be counseling others without proper education to customize personalized approaches for each individual.

For example, personal trainers can talk about healthier foods and the importance of eating a healthy and balanced diet. Yet, in Minnesota (and many other states), personal trainers cannot give you a nutrition plan. That is outside their credentials or educational background. They absolutely should not be selling or recommending specific micronutrients and supplements.  

Is there evidence of practice scope creep? Do your research to understand the credentials individuals have and determine what their scope of practice is with that credential. For example, a health coach is an individual who has typically received a coaching certificate for completing ~32 to ~75  hours of training. That is equivalent to less than one to two college courses. A health coach is trained to take you through a process of asking questions and helping you determine what you should do next to change or move towards your goals. They are NOT educated to give you specific or personalized health advice with only a coaching certificate without additional education. Sometimes degreed professionals also have coaching certificates to expand their scope of practice.

Another example is someone promoting themselves as a ‘Dr.’, but their degree is in another field, such as a doctor of chiropractic degree or a Ph.D. in philosophy. That degree alone may not give them the expertise to give dietary or weight loss plans, prescribe supplements, or exercise programs outside of treating the injury. 

Do they showcase scientific literacy? If they speak in absolutes, probably not.

As new research comes out, science is constantly evolving, and so should recommendations. Experts in their field will describe the nuances that come with any recommendation. 

For example, a registered dietitian nutritionist will never speak in absolutes about one diet being the only diet for weight loss. Nutrition and exercise programs should be personalized to an individual’s health history, activity level, and goals. 

Remember, it’s easy for someone to cherry-pick scientific articles and quickly cite references or research that substantiates their recommendations. Experts consider the totality of the research. True experts will evolve their thinking on a particular topic as the research progresses. 

Are their recommendations black and white? Absolute statements should be a red flag. If we’ve learned anything over the years, people are individuals, and their health needs are individualized. Experts provide nuanced recommendations and caveats based on individual situations and goals, not absolutes generalized to everyone. They are most likely to use caveats such as ‘it depends,’ ‘in some situations,’ and ‘for these circumstances’ rather than words like ‘must’ and ‘should.’

Your background, culture, traditions, desires, likes, and dislikes should play into any recommendations. No expert will tell you that you should eliminate certain foods or that only specific exercises done in a certain way or frequency will improve your health. 

Do their statements recognize individual differences? Take note if anyone is trying to give recommendations without knowing your health history, habits, and personal goals. This black-and-white thinking gets followers—vegan versus the carnivores, powerlifting versus functional training—but it confuses everyone and serves no one. And, if you are older and have chronic conditions or other health issues, it can be dangerous. 

Do they have established real-world experience? When you work with people, you learn a lot about how to help people change their behavior to improve their health in realistic ways and without injury. Sometimes what is happening in the real world is ahead of science. 

Seasoned health practitioners with an evidenced-based practice will always incorporate their hands-on experience, the weight of peer-reviewed literature, and the needs of the individual, along with client/patient preferences, in their recommendations. 

Will they profit from their recommendation? Experts are often spokespeople for products. They can say they only work with companies they trust and use their products personally. That is probably true, but consumers are savvy. These relationships create distrust. We’re not saying that this alone should make you question credibility, but pay attention to it. 

Assess whether someone is science-based. Look at the information they are presenting and their credentials. 

Is it more anecdotal promising a quick fix, or is it based on recent media hype?

You can learn from others' experiences, but they may not be the right people to advise you.

Science follows a hierarchy. Anecdotes, observational studies, randomized controlled trials (RCTs), systematic reviews, and meta-analyses of RCTs. Science-based experts look at the entire body of literature before making recommendations for an individual. Major organizations, like the American Heart Association, create position stands by weighing all the evidence.  When you understand the research, you realize recommendations need to be tailored to the individual. 

Lastly, true experts in a specific field will readily display their education and certification credentials, discuss their specialties and experience, and help with referrals to an expert in areas where they’re not qualified. 

It can be challenging to distill an expert from a good marketer. Take your time, review their recommendations, listen to your gut, and use these tips to help you decide if their advice is right for you.