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Even some recent media narratives about female athletes continue to perpetuate these outdated stories about women and fitness, and thankfully, that outdated and biased mentality is starting to change.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At the same time, women often encounter outdated or restrictive narratives about healthy eating that can hinder their progress toward achieving their goals.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• "Fat makes you fat": This outdated belief discourages the consumption of healthy fats, such as those found in avocados, nuts, and olive oil, which are essential for overall health.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!

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.

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!