Midlife Women: The Caretakers, the Givers, and the Keepers of the Universe

I can be changed by what happens to me. But I refuse to be reduced by it.  ~ Maya Angelou

There’s something undeniably powerful about midlife women. We often hold things together, whether it’s family, community, or the spirit of those around us. We take care of those we love, give our time and energy freely, and quietly carry the world's weight on our shoulders. But in the midst of this, there’s a beautiful, untapped opportunity: a chance for us to step into a new vision of what life can be—one that brings us growth, reflection, and a renewed sense of purpose.

This chapter isn’t just about what we do for others; it’s also about what we’re ready to do for ourselves.

Shaping a New Vision for Ourselves—and for the World

As midlife women, we’re in a unique position. With experience, wisdom, and a clear understanding of what matters most, we have the power to help shape the world around us. But shaping a better world isn’t only about grand gestures. It can be as simple as taking small, intentional steps that reflect our values and the wisdom we’ve gathered. It’s also about recognizing that we are influencing the world each time we create something meaningful—whether it’s a community, a family tradition, or a personal project.

But in order to give our best, we need to nurture ourselves. This time of life offers us the chance to rediscover who we are, what brings us joy, and where we want to go. In doing so, we find ourselves renewed and capable of being the grounded, unstoppable force that others look to for strength and inspiration.

Tips for Rediscovering Your Essence and Embracing Your Goals

• Take Intentional Pauses
  Being unstoppable doesn’t mean pushing through exhaustion. It means knowing when to stop, breathe, and regroup. Give yourself permission to pause—without guilt. Use these pauses to listen to your inner voice, to reflect, and to re-align with your purpose.

• Reflect on Your Journey
  Look back on what you’ve done, both the achievements and the lessons learned. Reflecting on your journey helps you see the threads of strength, resilience, and courage woven through your life. This self-awareness is key to understanding your unique gifts and the impact you want to make.

• Reframe Your Goals
  Midlife offers the chance to reshape your goals. What do you want to create, pursue, or let go of? Redefine what success means to you now. Whether exploring a new career, diving into a creative project, or finding more time for loved ones, remember that this is your time to design a vision that excites and fulfills you.

• Be Gentle with Yourself
  Strength doesn’t mean you have to be a Superwoman. It means standing back up after being knocked down, assessing your needs, and patiently moving forward. Allow yourself the grace to feel, rest, and find joy in simple and grand moments.

• Connect and Collaborate
  Embrace your community of other strong, inspiring women. Sharing experiences, wisdom, and support creates a powerful network. These connections can provide insight, encouragement, and a reminder that we’re not alone in our journeys.

• Celebrate Your Evolution
  Embrace the journey of becoming. This stage is a time to honor the fullness of who you are—strong and tender, wise and still curious, giving yet ready to receive. Celebrate your evolution, newfound wisdom, and the opportunities waiting to be discovered.

Carrying On, Not as Superwoman, But as Unstoppable

Being unstoppable doesn’t mean doing it all or doing it perfectly. It means carrying on, even when tired or discouraged. It means knowing that the journey itself—filled with ups and downs—is what shapes us and makes us who we are. Being unstoppable is about resilience, but it’s also about honoring our humanity. It’s about standing back up when we’re deflated, finding a new way to move forward, and realizing that each step matters. 

So, let’s take this moment in midlife to honor our role as the caretakers, givers, and keepers of the universe. Let’s also seize the opportunity to shape a new vision for ourselves and the world—one that allows us to thrive, grow, and rediscover the beautiful strength within.

We are not here to be Superwoman; we’re here to carry on, rise, create, and live a life that is deeply our own.

Rediscovering Your Essence in Midlife: A Journey to Self-Discovery

In the whirlwind of daily responsibilities, it’s easy to lose touch with what truly centers us — that core part of ourselves that holds our truest desires, aspirations, and values. Midlife offers a unique invitation to reconnect with this essence, making it an ideal time for reflection, growth, and renewal.

This week, try the following steps to start this journey of rediscovery:

1. Daily Reflection and Mindfulness

Carve out a few quiet moments each day to reflect. Start by creating a new vision or reading the midlife vision you’ve crafted for yourself, or simply think about the goals and dreams you hold dear. If you can, spend a few minutes in meditation, allowing yourself to sit peacefully and tune in.

Questions to Ask Yourself:

• What are my deepest desires?

• What are my aspirations?

• How do I want to live during the next five years?

• What kind of future do I want to build for myself?

Write down what comes to mind in a journal. Don’t censor yourself — let your thoughts flow naturally onto the page. This practice can help you unlock and acknowledge what truly resonates with you.

2. Feel into Your Desires and Aspirations

Now, take another moment to pause and reflect on those desires and dreams, regardless of whether they feel attainable or practical. Allow yourself to feel the presence of these aspirations fully.

• How do these thoughts make you feel?

• Do you feel more alive, energized, or inspired?

• Are you empowered to start taking small steps toward them?

Capture these feelings in your journal, noting any new insights or clarity. Daily journaling will help you delve deeper into what matters most and open your journey toward meaningful change.

3. Commit to Daily Practice

These reflective exercises can help you stay connected to your core, returning to the essence of who you are and what you value. This practice will give you a clearer sense of purpose and fulfillment, equipping you with the wisdom and strength to live midlife authentically.

Consider committing to a 90-day practice to ensure your daily actions are aligned with your vision. Remember, your daily actions reflect what you believe about yourself. By renewing your vision and reflecting on it daily, you can move toward living out your desires and dreams. Grab a 90-Day Vision Journal with daily prompts to help you stay committed to the process. 

Why Now is the Perfect Time to Begin

As we approach the last two months of the year, there’s a natural shift in energy — a time for reflection and setting intentions as the year winds down. This season invites us to pause, reset, and reconnect, making it the perfect time to rediscover our essence. Embracing this practice now allows you to enter the new year with a refreshed sense of purpose and clarity, grounded in what truly matters to you. Let these final months be a season of self-discovery, preparing you to step into the year ahead with renewed energy and intention.

Embrace the Journey

Reconnecting with yourself in midlife can be an empowering journey that celebrates your wisdom, resilience, and individuality. 

As you rediscover your essence, the path ahead will likely align more with your genuinely desired goals.

Let this week mark the beginning of a new chapter. Embrace it thoroughly, and know you’re supported in every step of this remarkable journey!

If you need additional support finding your essence and renewing your vision, check out our upcoming online and in-person classes.

Healthy Plates for Midlife Women: Protein-Powered Eating

Why Protein Matters in Midlife

Muscle mass naturally declines as women age, making maintaining strength and a healthy metabolism harder. Eating enough protein becomes essential for preserving muscle, supporting bone health, and providing enough energy to be physically active. For midlife women, eating enough protein can also help manage weight, reduce cravings, and sustain energy levels throughout the day.

The current Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, which equals about 0.36 grams per pound. However, research suggests that midlife women need more than this to preserve muscle and prevent age-related muscle loss. If you’re moderately active, a good target is 1 gram of protein per pound of ideal body weight to support optimal health as you age. For example, if your ideal body weight is 140 pounds, aim for 140 grams of protein daily.

To help you meet this goal, follow these simple strategies for assembling balanced, protein-rich meals throughout the day:

1. Start with Protein: The Building Block

• Lean Meats: Chicken breast, turkey, lean cuts of beef, pork tenderloin.

• Serving Tip: Aim for 4–6 oz per meal (~25–35g protein).

• Fish & Seafood: Salmon, cod, shrimp, tuna.

• Serving Tip: A 4 oz fillet provides ~25g protein.

• Eggs & Dairy: Eggs, Greek yogurt, cottage cheese.

• Serving Tip: 2 eggs = 12g protein, 1 cup Greek yogurt = ~20g protein.

• Plant-Based Options: Tofu, tempeh, edamame, lentils, chickpeas.

• Serving Tip: ½ cup cooked lentils or tofu = ~8–10g protein.

2. Add Veggies: Nutrient Density with Few Calories

• Non-Starchy Vegetables: Broccoli, spinach, kale, zucchini, bell peppers, cauliflower.

• Serving Tip:

• Broccoli: ~3g protein per cup (cooked)

• Spinach: ~5g protein per cup (cooked)

• Kale: ~2.5g protein per cup (cooked)

• Zucchini: ~1.5g protein per cup (cooked)

• Bell Peppers: ~1g protein per cup (raw)

• Cauliflower: ~2g protein per cup (cooked)

• Portion Guide: Fill half your plate with colorful veggies for fiber, vitamins, and minerals.

• Tip: Sauté, roast, or enjoy raw in salads for variety.

3. Incorporate Carbohydrates: Energy for the Day

• Whole Grains: Quinoa, brown rice, whole wheat pasta.

• Serving Tip: ½ cup cooked = ~3–5g protein.

• Starchy Vegetables: Sweet potatoes, butternut squash, peas.

• Serving Tip: ½ cup = ~2–4g protein.

• Fruit: Include a variety of fruits like berries, apples, oranges, and pears.

  • Serving Tip: While fruits are naturally lower in protein, they provide essential vitamins, fiber, and antioxidants. Pair them with a protein source like Greek yogurt or nuts to balance your plate.

4. Healthy Fats: Balance for Flavor and Satiety

• Sources: Avocados, olive oil, nuts, seeds.

• Serving Tip:

• Almonds: ~6g protein per ounce (about 23 almonds)

• Walnuts: ~4g protein per ounce (about 14 halves)

• Chia seeds: ~5g protein per ounce (about 2 tablespoons)

• Flaxseeds: ~3g protein per ounce (about 2 tablespoons)

• Pumpkin seeds: ~7g protein per ounce (about 85 seeds)

• Hemp seeds: ~10g protein per 3 tablespoons

• Portion Guide: Use a small amount (~1–2 tbsp) to enhance flavor without overdoing calories.

5. Example Plate Breakdown: Balanced Meal

• Protein: 4 oz grilled chicken breast (~30g protein).

• Veggies: 1 cup steamed broccoli + 1 cup mixed greens with olive oil dressing.

• Carbs: ½ cup quinoa (~4g protein).

• Fats: ¼ avocado.

6. Snacking Smart for Extra Protein

• Greek Yogurt Parfait: 1 cup Greek yogurt + berries + nuts = ~25g protein.

• Hard-Boiled Eggs & Veggies: 2 eggs + raw carrot sticks = ~12g protein.

• Protein Shakes: Blend whey or plant-based protein powder with almond milk and spinach for a protein-packed snack.

7. Tracking for Success

• Track Your Meals: Use a food journal or app to monitor your protein intake and ensure you hit your goal. For an easy way to track your intake, use the Rumblings’ 90-Day Protein Journal to stay on top of your protein goals and monitor your progress over time.

• Be Consistent: Eat protein at every meal and snack to meet your daily target effortlessly.

Putting It All Together

Focusing on protein at every meal and a balanced mix of vegetables, fruits, whole grains, and healthy fats will help you meet your nutrition goals and support your health as you age. Aim for 25–30 grams of protein at each meal and 10–15 grams at snacks to optimize muscle maintenance and overall well-being. If you need an easy-to-use reference to help calculate the protein in foods, check out The Food Counter’s Pocket Companion Sixth Edition. 

Prioritizing high-quality protein sources gives your body the fuel to maintain muscle, stay energized, and promote overall well-being. Remember that consistency is critical as you work towards 1 gram of protein per pound of ideal body weight. 

By assembling balanced, protein-rich plates and tracking your progress, you’ll achieve lasting health and vitality in midlife and beyond. 

Transformative Travel for Midlife Women: Confidence, Connection, and Mindfulness in Africa

Photos are from the personal archive of Janice Rombeck

In July, 13 midlife women embarked on a transformative adventure through Africa. This adventure pushed us beyond our comfort zones and deeply impacted our confidence and spirit. 

Witnessing majestic wildlife like elephants and penguins and reflecting on South Africa’s rich history opened everyone’s eyes to new perspectives. The awe-inspiring landscapes and meaningful connections with fellow travelers helped us discover a more profound sense of self-acceptance. This trip changed how many of us view the world and strengthened our commitment to engage more actively in shaping our future.

Travel during midlife, emphasizing transformation, connection, and mindfulness, profoundly shapes our perspectives. For each of us, the experiences become a journey of self-discovery and empowerment, offering a break from routine and a chance to step outside our comfort zones. Immersing ourselves in new cultures, experiences, and environments pushes us to confront our fears, grow, and embrace change, helping us to build confidence and resilience.

During our 16 days, we made meaningful connections with fellow travelers and locals. The conversations made us reflect on our own lives and broaden our understanding of this part of the world. These interactions foster empathy, open-mindedness, and a sense of shared humanity, helping us each reevaluate our roles and relationships.

Mindfulness—being present during each experience—enriches the travel experience by immersing ourselves fully in each moment. Whether it's the awe of natural wonders or navigating through challenges, being present helps us appreciate life’s fleeting beauty. This mindfulness carries over into our daily lives, encouraging us to savor each moment more fully and prioritize what truly matters. Staying present is an integral part of flourishing through midlife. 

Ultimately, traveling with other midlife women catalyzed our personal growth and offered new perspectives on how we see ourselves, our relationships, and the world around us. It empowered many of us to approach the future with renewed purpose, clarity, and strength. 

If you’ve ever found yourself seeking more meaning in your adventures or curious about the transformative power of travel, this post will speak directly to you. Get ready for two insightful and heartfelt stories from two of our fellow travelers.

We’re excited to have Janice Rombeck share her experience in our group.  As a reporter, editor, freelance writer, and communication manager, Janice brings a unique perspective on travel and offers insights that we think you'll find inspiring and actionable.

Here are thoughts from Janice: Travel brings with it many gifts -- adventure, exploration, companionship and the awakening of  our senses.  The memories from travel stay with you for a lifetime. And the lessons you learn during the journey shape who you are and who you are becoming.

But perhaps travel’s greatest gift is offering us the opportunity to stay in the moment, live in the here and now, be fully aware of what we are experiencing without being distracted by thoughts or feelings of the past or future.

During the Africa trip, we were transported to a new time and place, even a new season, where we could leave behind the troubles, pressures and worries of our daily lives and focus – really focus – on the moment.

Staying in the moment was sometimes a result of awe as in the first time we saw a family of rhinos from our safari jeep. Or staying in the moment was a necessity of survival as in navigating over rocks and through streams during the rugged hike to the waterfalls in Moremi Gorge.

Of course, we thought about and talked about our lives, our work, our families and our environments at home.  It was an important tool to learning about each other and, for some, a connection to loved ones left behind.  But during the activities of our jam-packed, adventure-filled days, we were there.  In the present.

We observed, photographed, expressed joy or fright, laughed at penguins and perhaps shed tears touring the Robben Island prisons. We supported each other, toasted our guides and helpers, danced when the music moved us, sang with the soundtrack on the bus. 

Looking at my photos and videos of the trip, and those posted on the Internet by others, can take me back to Botswana, Zimbabwe and South Africa, at least for a while.  I can feel the wonderment of watching a young elephant cross the road in front of us, or a giraffe sustaining its huge and complex body by nibbling at leaves above its head, a hippo crawling its way out of a mudhole as we float along the water in a riverboat, a monkey skillfully stealing a muffin from our table, the magic of seeing the sun and the moon at the same time on the Mkadigadi Pan, the sound and fury of Victoria Falls spilling over massive cliffs, or the simple clinking of wine glasses as we celebrated the end of another awesome day on a continent 10,000 miles away from our homes.   

Those memories bring the realization of what a special experience Africa 2024 was and a reflection of the gifts we received during the journey. As I returned to my real life, I sometimes longed to be back where I can hear hippos at night in the nearby river, taste springbok meat fresh from a braai grill, take in a gorgeous sunset with brilliant colors painted against the sky, observe from a safe distance mammals and birds not found in North America and once again enjoy the enormous break from the world I left.

Not that every moment of our trip was pleasant.  We experienced hard hikes, daily fatigue, lifting heavy suitcases and backpacks, hours on bus rides in temperatures that seemed way too hot to be winter, unexpected illness, disappointments and frustrations.  But even in these moments we were living, experiencing and feeling what was before us, around us and within us and were grateful for the awareness and the lessons these moments gave us.

Undeniably, we have moments of sharp focus and intense attention in our daily lives. Some of us are skilled at daily meditation, mindfulness exercises and periods of quiet reflection.  But more often, we are likely to be planning, scheduling, organizing, always trying to be a step ahead of what may happen next. 

Africa 2024 provided a sustained period of staying in the present, not just for us individually, but for us as a group.  Living in the here and now with each other and experiencing the awe and wonder of Africa in those moments enriched the benefits of travel for all of us. Those gifts from travel will stay with us and I’m grateful beyond measure to have made the journey with this group of adventurers.

We’re also thrilled to introduce you to Jolene, who has an incredible story from our trip! Jolene offers a fresh and inspiring perspective on embracing a transformational and life-changing travel experience. She shares how these experiences have shaped her new outlook on life.

Here are thoughts from Jolene: Our July 2024 Africa adventure was incredible! Not only did I demonstrate to myself that I can survive with zeal outside of my comfort zone, the trip impacted my self-confidence and spiritually. My self-confidence and self-worth have always been easily shaken. Whether it was rolling with our 50 degree swing in daily temperatures, listening and sharing stories with our group and guides or being in such a different place than I’ve ever visited I discovered a lot of self-acceptance in 16 days. It has carried into my life after returning home.

The impact spiritually and in my soul is all encompassed with the experience. Seeing elephants, giraffes, rhinos, lions and especially the penguins being free to live in their own habitat and humans of all races fitting into their lives shows that we really are one world. Walking and flying over magnificent Victoria Falls, one of the seven natural wonders of the world, provided such a visual of Earth’s creation. All the animals crossing or walking along side of the highways as we drove was so cool! Watching the penguins outside of Cape Town absolutely was the best highlight because they made everyone happy and laugh and were in general fascinating.

 The people experience, everything from conversations with our group and locals, the history of the South African vineyards and learning about Nelson Mandela and apartheid kept confirming that each person in this world has a different lens that shapes their everyday decisions and life. The trip provided me with a new lens to view and accept others as well as being more aware of how others might view me. History really does repeat itself. And, in the United States we are so fortunate to live in a democratic nation. Whether it was the wisdom that I gained in Africa or the events that happened while we were in Africa I have come home with the purpose of educating and encouraging people to vote and hope that one day in the near future our nation will be less divided.

Travel in Midlife is Transformational

Whether you're looking to step out of your comfort zone, seeking more mindful travel experiences, or simply want to travel with other midlife women, we hope Jolene and Janice's wisdom and personal experiences resonate with you. And we hope you’ll join us for a Rumblings travel adventure in the future! Stay tuned for more travel adventures in 2025 (hint: it may include Greece!). Don't forget to share your thoughts and where you’d like to travel in the comments below—let’s start a conversation!

The Power of Protein and Strength Training for Midlife Women's Health and Weight Management

As we enter midlife, our health needs evolve, requiring us to be more intentional about nourishing our bodies and approach exercise.

Many midlife women must focus more on two critical components: consistently eating adequate protein and strength training. Adequate protein and strength training are essential for maintaining or improving your physical health and supporting weight management efforts as you age.

The Importance of Protein in Midlife

Protein is crucial in preserving muscle mass, especially as you age. Starting around age 30, women naturally begin to lose muscle mass. This muscle loss accelerates in midlife, leading to decreased strength, mobility, and metabolic rate. With adequate muscle mass, it becomes easier to maintain a healthy weight, stay active, and even have enough energy to perform daily tasks. The loss of muscle mass accelerates after age 50. This decline can lead to sarcopenia - age-related loss of muscle mass, strength, and function that results in poor health, risk of injuries, disability, and a diminished quality of life as we age.

While sarcopenia, or the age-related loss of muscle mass and strength, is a common aspect of aging, it is not entirely inevitable. While some degree of muscle loss occurs naturally with age, the extent and impact of sarcopenia can be significantly reduced or even prevented with proactive measures. Preventing sarcopenia can have a dramatic effect on the quality of life as you age.

Eating enough protein is one of the most effective ways to combat age-related muscle loss, prevent sarcopenia, and support weight management. Protein provides the building blocks (amino acids) your muscles need to repair and grow, which helps maintain muscle mass and boost metabolism. A higher metabolism means your body burns more calories, even at rest, making it easier to manage your weight. Additionally, protein-rich foods tend to be more satiating, helping you feel fuller for longer and reducing the likelihood of overeating.

How Much Protein Do You Need?

The current Recommended Dietary Allowance (RDA) for protein is .8 grams per kilogram (1 kg = 2.2 pounds) of body weight. This is the amount of protein healthy adults need daily to prevent deficiencies. However, experts have criticized these recommendations as not optimal for aging adults who may need additional protein to sustain muscle mass and functionality.

Expert consensus groups suggest that the current protein recommendations need to account for research showing that while older people can make as much muscle as younger individuals, they require more protein to achieve the same effect. Many experts now suggest that midlife women may benefit from even higher amounts (1.6 - 2.0 grams per kilogram body weight), especially if you are active or focused on managing your weight. 

Your precise protein goals will vary based on age, activity level, and goals. 

However, aiming for 25-30 grams of protein per meal and 10 grams of protein at each snack is a good rule of thumb and a great way to start building consistency for eating enough protein to fuel your body and age well. High-quality protein sources include lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based proteins like tofu and tempeh.

Make Eating Adequate Protein a Habit.

Tracking protein intake is an effective way to build a habit because it fosters consistency, awareness, and accountability, all of which are key to long-term success in any health or fitness goal.

1. Consistency: Tracking protein helps you consistently reach your daily intake goals, ensuring you're getting enough to support muscle maintenance, metabolism, and overall health. Over time, this consistent focus on protein helps establish a routine, making it easier to stick with healthy eating habits.

2. Awareness: By tracking your protein intake, you become more aware of the protein content in different foods and meals. This awareness naturally leads to better food choices and a more balanced eating pattern as you prioritize protein-rich options.

3. Accountability: Tracking allows you to see your progress and identify patterns in your eating habits. This accountability can be motivating, encouraging you to stay on track and make adjustments as needed to meet your protein goals.

Tracking protein intake helps you meet your nutritional needs and reinforces healthy habits, supporting your long-term well-being. Try monitoring your protein intake with the 90-Day Protein Journal.

The Role of Strength Training

While protein is vital, strength training is the most effective way to maintain and build muscle, counteract the effects of aging, and improve overall metabolic and functional health. While other forms of exercise can contribute to overall fitness, strength training is unparalleled in building and preserving muscle mass.

Strength, along with appropriate levels of protein, is the key to maximizing weight management. Healthy muscles enhance the rate of protein synthesis, which is crucial for muscle repair and growth. 

Benefits of Strength Training:

Strength training, which can include free weight lifting, resistance band exercises, machines, and bodyweight workouts, stimulates muscle growth and improves bone density, crucial for preventing osteoporosis. The benefits of strength training include:

• Increasing muscle mass helps to build and maintain muscle, which can prevent age-related muscle loss

• Improving bone density by strengthening bones reduces the risk of osteoporosis.

• Boosting metabolism. Strength training increases the calories your body burns at rest, making it a powerful tool for weight management. 

• Enhancing functional fitness makes performing everyday activities easier and reduces the risk of injury.

Critical Components of Strength Training

Strength training is versatile. You can tailor your workouts to meet your health goals, whether you want to increase strength, live independently, prevent falls and injuries, manage weight, or enhance your overall health. 

If you're new to strength training or need to be more consistent with your routine, a few principles can help. 

1. Choose activities you enjoy and can consistently do. 

Resistance Types:

Weights: lifting dumbbells, kettlebells, barbells, or using weight machines

Body Weight: Exercises like push-ups, squats, and leg lifts that use your body weight as resistance

Resistance Bands: Elastic bands that provide resistance when stretched

Machines: Gym equipment designed to target specific muscle groups with adjustable weights

Variety of Exercises: 

Strength training can target specific muscle groups or involve compound exercises that engage multiple groups simultaneously. Examples of exercise include:

Upper Body: Bench press, shoulder press, bicep curls, tricep extensions

Lower Body: Squats, lunges, deadlifts, calf raises, leg press, hip thrusts

Core: Planks, sit-ups, bird-dogs, bicycle crunches, medicine ball slams

2.Choose activities you enjoy and can consistently do. 

Work with a personal trainer to help you acclimate to weights and machines and determine the specific number of repetitions and sets you should perform for each exercise based on your current fitness level.

Repetition (Reps) and Sets:

• Repetitions (Reps): the number of times you perform a specific exercise without rest. For example, doing ten squats in a row would be ten reps.  

• Sets are groups of consecutive repetitions. For example, doing ten squats, resting, and then doing another ten squats would be two sets of 10 reps each.

3.  Choose a challenging weight. 

Progressive overload (this one is MOST important) is a fundamental principle of strength training that involves gradually increasing the weight, resistance, or intensity of exercise over time to continue challenging your muscles. This leads to strength gains and muscle growth. In other words, you can progress from body weight to resistance bands to lighter weights or lighter weights (dumbbells, kettlebells, barbells, machines) to heavier weights. 

4.  Begin by prioritizing strength training exercises two to three times per week. Remember that rest and recovery are important to achieving your desired gains.

Muscles need time to recover after strength training. Rest days, adequate sleep, and protein intake are essential for muscle repair and growth. It is recommended that a muscle group be rested for 48 hours before being worked on again. 

Combining Protein and Strength Training for Optimal Health and Weight Management

The synergy between adequate protein intake and regular strength training cannot be overstated. Protein intake and strength training create a powerful combination that supports muscle maintenance, enhances physical performance, and aids in weight management as you age. By prioritizing both, you're investing in your future health, ensuring you can continue enjoying the activities you love while maintaining a healthy weight.

Conclusion

It's essential to be proactive about your health as you age. Incorporating adequate protein and strength training into your daily routine is a practical and effective way to stay strong, healthy, and vibrant while managing weight. 

Remember, there is always time to start. Whether you're just beginning your fitness journey or looking to enhance your current routine, focusing on these two areas will help you age gracefully, manage your weight, and live life to the fullest.

The Benefits of Tracking Food and Activity for Health and Longevity

Track food and activity to ensure healthy aging.

In midlife, women often juggle everything from career demands to family commitments. And let's be real: With all that on your plate, your health can sometimes take a back seat. 

One simple yet powerful way to reclaim your health and vitality is to track your food intake and physical activity. This practice can significantly enhance your well-being, promote longevity, and empower you to make informed lifestyle choices. 

To be honest, we have a love-hate relationship with tracking. It is an excellent tool with many benefits. Still, there may be better approaches than tracking if you become obsessive about recording everything and lose the joy of eating and moving your body.

Explore the benefits of tracking food and activity below to decide if it's right for you. If you do, don’t miss the tools we recommend.

The Benefits of Tracking Food and Activity

1. Enhanced Awareness and Accountability

Keeping track of what you eat and how much you move makes you more aware of your habits. It can help you spot patterns and habits causing weight gain, fatigue, or other health issues. When you log your meals and activities, you hold yourself accountable, making it easier to stick to healthier choices. Even if you don’t track every workout detail, jotting down how you feel can be helpful. Were you energized or dragging? Did exercising in the morning or later affect how you felt or slept? It can help you spot trends and make adjustments, like tweaking meal times, getting more protein, finding the best time to exercise, or deciding whether to do one long session or break it up into smaller ones. These small changes can help you stay consistent and increase your overall activity.

2. Better Nutritional Balance

Monitoring your food intake helps ensure you are getting the necessary nutrients. It allows you to realize how many calories your body needs to maintain your weight and can help to spot deficiencies or excesses in your diet. For example, you might know you’re not consuming enough protein or fiber, leading you to make different choices that support better overall health.

3. Weight Management

For many midlife women, maintaining a healthy weight becomes more challenging due to a busy lifestyle, hormonal changes, and possibly a slower metabolism. Tracking food and activity provides a clear picture of your calorie intake versus expenditure, making it easier to manage weight effectively. This proactive approach can prevent weight gain and related health conditions.

4. Increased Movement

Keeping track of your workouts helps you set realistic fitness goals and see your progress. Even if you don’t track every workout detail, jotting down how you feel can be helpful. Were you energized or dragging? Did exercising in the morning or later affect how you felt or slept? This can help you spot trends and make adjustments, like tweaking meal times, getting more protein, finding the best time to exercise, or deciding whether to do one long session or break it up into smaller ones. These small changes can help you stay consistent and increase your overall activity. 

5. Disease Prevention

Regular tracking can alert you to unhealthy trends before they escalate into serious health issues. By maintaining a balanced diet and regular exercise, you can reduce the risk of chronic diseases such as diabetes, heart disease, and osteoporosis, which are prevalent among midlife women.

Addressing Common Barriers for Midlife Women

Barrier: Lack of Time

You're not alone if you need help finding time for health management in your busy schedule. Using user-friendly apps or simple journaling techniques can make tracking a lot easier. These tools offer quick logging and sync with your wearable devices, making the process more convenient and less time-consuming.

Barrier: Technological Challenges

Need the need to be more tech-savvy? Learning to use new apps or devices can feel daunting. Opt for simple, intuitive tools to ease the learning curve. Consider going back to the basics and recording in a notebook. 

Barrier: Motivation and Consistency

It can be challenging to stay motivated and track everything consistently. Try setting small, achievable goals and celebrating your progress—it helps boost motivation! And getting your friends or family involved can provide that extra bit of encouragement and accountability.

Pros and Cons of Tracking Food and Activity

Pros:

• Personalized Insights: Gain a deeper understanding of your unique health needs and tailor your diet and exercise accordingly.

• Goal Achievement: Clear tracking helps set and achieve health and fitness goals.

• Preventative Health: Early detection of unhealthy patterns allows for timely interventions. Share your newfound insights with your health professionals.

Cons:

• Time-Consuming: Regular logging can be time-consuming and may feel like a chore. Consider logging less frequently to check in on your progress or choose a simpler way to track. See the suggestion below.  

• Obsessive Behavior: There’s a risk of becoming too focused on tracking, which can lead to anxiety or stress. Tracking may be problematic if you become hyperfocused on calories, macronutrients, or exercise zones and lose the joy of eating or moving. Work with a registered dietitian or exercise specialist to find alternative tools for you.

• Technological Barriers: Learning to use new apps or devices can be challenging for some. YouTube is an excellent resource for learning new apps, and most companies have free webinars to help you get started.

Conclusion

Tracking food and activity can be a game-changer for midlife women looking to boost their health and longevity. It helps you stay aware, get balanced nutrition, manage weight, improve fitness, and prevent diseases. Sure, there can be some challenges, but tracking can become a manageable and rewarding part of our daily routine with the right tools and mindset.

Embrace this proactive approach to take control of your health and enjoy a vibrant, fulfilling midlife and beyond.

Check out these simple tracking tools designed to help you reach your goals:

90-Day Protein Journal

90-Day Vision Journal

Simple Lined Notebook for Journaling

Embrace the Power of Movement and Healthy Eating in Midlife

Do you struggle with exercise, physical activity, and healthy eating?

You’re not alone. Society has fed you narratives, and you’ve sometimes unknowingly taken on these stories as if they were your own, shaping your perceptions of movement and food. For midlife women, these narratives can be particularly limiting. It's time to rewrite these stories and embrace the joy and benefits of moving our bodies.

Challenging Old Movement Narratives

The number one reason women our age say they don’t like exercise is that they don’t want to sweat. But sweat is a sign of effort, strength, and vitality. You should embrace it, especially as you age. Being strong and fit is an identity worth portraying, and fit people show up sweaty and in their workout clothes!

Think back to a time before Title IX and what society told us about women exercising and being ‘healthy’ - which was all about being attractive and appealing:

- They’d build bulky muscles.

- It was terrible for their constitution.

- Women shouldn't exercise during pregnancy.

- Women are the ‘weaker sex.’

- Sweating is unattractive

- Women should eat like a bird

Even some recent media narratives about female athletes continue to perpetuate these outdated stories about women and fitness, and thankfully, that outdated and biased mentality is starting to change. For years, women were told not to lift weights and to focus exclusively on looking cute in leotards while doing cardio. Pioneers like Jack LaLanne emphasized muscle fitness for women. Still, many early fitness programs  - while terrific at getting women moving - focused solely on cardio and light exercises rather than strength training.

Challenging Old Food Narratives

At the same time, women often encounter outdated or restrictive narratives about healthy eating that can hinder their progress toward achieving their goals. Some of these narratives include:

• "Carbs are bad": The misconception that all carbohydrates are unhealthy can lead women to avoid nutrient-rich foods like whole grains, fruits, and vegetables.

• "Fat makes you fat": This outdated belief discourages the consumption of healthy fats, such as those found in avocados, nuts, and olive oil, which are essential for overall health.

• "Eat less to lose weight": The idea that drastically reducing calorie intake is the key to weight loss can lead to malnutrition and a slowed metabolism, ultimately making weight management more difficult.

• "Healthy eating is expensive": The perception that nutritious foods are always costly can prevent women from making healthier choices, even though many affordable options are available.

• "It's too late to change": The belief that changing what you eat in midlife won't significantly impact health can discourage women from adopting healthier eating habits.

• "Healthy eating is about deprivation": Associating healthy eating with restrictive diets can make it seem unappealing and unsustainable, leading to cycles of dieting and bingeing.

• "You need to detox": The idea that the body needs special detox diets or cleanses to be healthy can lead to extreme and unnecessary dietary practices.

Challenging these narratives with evidence-based information and promoting a balanced, enjoyable approach to healthy eating can help you make positive changes without feeling restricted or discouraged.

Redefining Your Narratives

Instead of dreading exercise and feeling overwhelmed about establishing a high-quality, nutrient-rich eating pattern to supply the fuel your body needs to move more, reset your mindset to prioritize the joy of movement. 

Your body has been through a lot and has taken you far. Movement is not something to dread; it’s something to embrace with excitement and anticipation! It’s powerful—being strong boosts confidence at any age. In middle age, it helps us become visible and vibrant. Healthful eating does not have to be overwhelming if you focus on the basics and block out the noise that villainizes certain foods or food groups.

You can age with strength instead of frailty, health instead of disease, and independence instead of dependence. You can do everything you envision with just a little effort. 

Remember, you are in training to live a strong and healthy life full of vitality, using your body to help you create a life where you flourish.

Healthy Eating & Moving are Best Friends

Alongside movement, healthy eating plays a crucial role in our well-being. Many women underestimate the amount of calories they consume and overestimate the amount of exercise they do. 

Moving your body more and building healthful eating patterns are essential for maintaining or losing weight while supporting your energy level and fitness as you age. Together, these two habits form a synergistic foundation that promotes vitality and longevity during this pivotal stage of life.  This knowledge empowers you to take control of your health and well-being.

Consider these questions:

• Are you eating enough food to sustain more physical activity and exercise? If you’re tired and lack energy to fuel your workouts, you might not be eating enough. 

• Are you consuming enough protein?

• Is your plate balanced?

• How is your food mindset? 

• Are you incorporating the 'Macros of Movement' throughout the week? Find a balanced mix of physical activity, stability/functional training, strength training, and cardio (moderate and vigorous). Avoid limiting your routine to just cardio or daily walks. Instead, add strength training and functional exercises to your regimen.

• Is your current movement pattern an intense cardio session 3-4 days a week for 30-45 minutes, followed by passive activities like working in front of a screen or reading? 

Making minor adjustments to your routine, like increasing physical activity and ensuring sufficient protein intake, can prevent gradual weight gain and help you stay physically strong and fit as you age and into your later years.

Practical Steps to Get Started

• Find Joy in Movement: Choose activities that you enjoy. Whether dancing, hiking, swimming, or yoga, find what makes you happy and keep moving.

• Strength Training: Incorporate strength training into your routine. It boosts metabolism, strengthens bones, and enhances muscle mass. It's particularly beneficial for midlife women as it can help counteract the natural loss of muscle mass that occurs with age, improving overall strength and mobility.

• Intentional Eating: Pay attention to what you eat. Opt for nutrient-dense foods that nourish your body and support your fitness goals. This balanced approach to eating will provide you with the necessary nutrients and support your fitness journey, reassuring you that you're on the right path.

• Stay Consistent: Move a regular part of your life. Consistency is critical to reaping the benefits of a healthy lifestyle.

• Build a Support System: Surround yourself with supportive friends and family who encourage your fitness journey.

Rewriting your relationship with exercise and healthy eating is essential for thriving in midlife. Embrace the power of movement and the benefits of a balanced eating pattern. You have the strength to age with vitality, confidence, and independence. Celebrate your body and the incredible things it can do. Normalize being strong at any size, and don’t shy away from sweating—even if it means showing up to appointments or lunch meetups in exercise gear. 

Rumblings Media has tools and resources to help guide you wherever you are on your health and wellness journey so you can thrive! 

Don’t know where to begin or wonder where you need to focus on adjusting your patterns? Join us in an upcoming online or in-person class to jump-start your plan!

We’re here to help—and to remind you that it is never too late to begin or review where you’re at. 

Start today, step into the identity of a strong, fit, and balanced-eating midlife woman, and flourish!

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

This post may contain affiliate links, and we earn a commission on qualifying purchases.

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!