Why Midlife Women Struggle to Change Habits and How to Succeed

Many women find themselves grappling with change in midlife. The desire to improve or adapt can feel urgent and overwhelming whether it’s health, fitness, relationships, or career. 

Yet, despite the best intentions, lasting change can feel elusive. Why is it so hard to change behavior, especially in midlife?

Current research and insights from behavioral experts like James Clear, author of Atomic Habits, reveal that the struggle often stems from focusing on the wrong things. We tend to zero in on outcomes (like hitting a target weight or achieving a fitness goal) rather than on the deeper processes and identity shifts that drive sustainable change. The good news? By shifting our mindset, taking small steps, and committing to consistency, we can create meaningful and lasting change—without being ruled by the numbers on a scale.

Why Behavior Change Feels Hard in Midlife

Behavior change is challenging for several reasons, but midlife presents unique hurdles:

1. Deeply Entrenched Habits: By midlife, behavior patterns have often been practiced for decades, making them second nature.

2. Shifting Priorities: With careers, families, and aging parents to care for, many women prioritize others’ needs over their own.

3. Biological Changes: Hormonal shifts, slower metabolism, and changing energy levels can make it harder to see immediate progress, leading to frustration.

4. Emotional Ties to Identity: Many of us unconsciously cling to our existing identity (“I’m just not the kind of person who loves exercise”) without realizing that true change requires evolving who we believe we are.

Changing Your Identity, Not Just Your Actions

One of James Clear’s core ideas is that sustainable behavior change starts with an identity shift. Instead of focusing solely on what you want to achieve, ask yourself, Who do I want to become?

For example:

• Instead of saying, “I want to lose 20 pounds,” say, “I am a person who prioritizes my health.”

• Instead of “I want to exercise every day,” try, “I am a person who moves my body regularly.”

When you start seeing yourself as the person who makes healthy choices, every small action reinforces that identity. It’s not about a single goal; it’s about embodying a new way of being.

The Power of Small Steps

Change doesn’t have to be radical to be meaningful. Research shows that small, consistent steps compound over time to create significant results. Clear refers to this as the "1% rule"—improving by just 1% daily. Small steps are also more manageable and less overwhelming in midlife, where time and energy can feel scarce.

Some small actions to consider:

• Swap out one sugary drink for water each day.

• Commit to 10 minutes of movement instead of an hour-long workout.

• Journal for five minutes each morning to clarify your intentions.

Each step may seem minor by itself, but over time, these small wins build momentum and reinforce your evolving identity.

Consistency Is Key

Consistency beats intensity when it comes to lasting change. In midlife, where life’s demands are unpredictable, aiming for perfection often leads to burnout. Instead, focus on showing up regularly, even if it’s not perfect.

For example:

• If you miss a day of exercise, commit to showing up the next day instead of giving up entirely.

• Celebrate sticking to a routine for a week or a month rather than focusing on your progress toward a long-term goal.

Showing up, even in small ways, reinforces the habit and strengthens your belief in your ability to change.

Focus on the Process, Not Just the Numbers

One of the biggest traps midlife women fall into is focusing too much on external metrics, like the number on a scale or the calories burned. While these numbers can provide some feedback, they’re often demotivating when progress feels slow.

Instead, shift your focus to the process itself:

• Enjoy the Journey: Find activities you genuinely enjoy, whether yoga, dancing, or walking with friends. When you enjoy the process, you’re more likely to stick with it.

• Measure Progress Differently: Instead of obsessing over the scale, track how you feel, your energy levels, or how your clothes fit.

• Celebrate Non-Scale Victories: Did you feel stronger during your workout? Did you manage stress better today? These wins matter.

Remember: Change Is a Process

Behavior change isn’t a one-and-done effort; it’s an ongoing process. Long-term commitment is key to success, as small, consistent actions build over time and create a lasting foundation for change. Approaching this journey with patience allows habits to take root and flourish, reinforcing your growth every step of the way. Midlife is the perfect time to embrace this idea. With decades of experience behind you, you’re well-equipped to adapt and grow—if you approach change with curiosity and patience.

Here are some reminders to keep you grounded:

• Be Kind to Yourself: Change takes time, and setbacks are normal. They’re not failures; they’re part of the process.

• Focus on the Long Game: Think of behavior change as a lifelong commitment to yourself, not a quick fix.

• Surround Yourself with Support: Seek out friends, groups, or coaches who uplift and inspire you.

You’re Stronger Than You Think

Midlife is not a barrier to change; it’s an opportunity. For instance, consider a woman who always identified as “not athletic.” In midlife, she starts walking 10 minutes a day. Over time, those walks become part of her identity as someone who values movement and health. This shift didn’t happen overnight, but she embraced a new version of herself through small, consistent steps. 

By shifting your focus to identity, taking small, consistent steps, and enjoying the process, you can create meaningful, lasting habits that enhance your well-being. 

It’s not about becoming someone else; it’s about becoming the best version of yourself. And that transformation is worth every step of the journey.

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!

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. 

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

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

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

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

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

Luggage 

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

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

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

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

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

Day Bags

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

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

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

Wallet

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

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

Weather Considerations

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

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

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

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

Quick Dry Towel and Wash Cloth

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

Toiletries

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

Electronics

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

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

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

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

The Profound Dual Purpose of Travel: Lost and Found

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

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

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

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

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

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

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

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

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

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

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

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

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

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! 

Our Tip to Banish the Midlife Blues

I (Rebecca) am writing this post while sitting in the emergency room at our local hospital. Sometimes it feels like the fog of the COVID pandemic is lifting, and life is slowly getting back to normal. Then there are times, like today, I am reminded that suffering and pandemic challenges continue for many people.  

Karyn and I often speak about the heaviness we sense when we spend too much time watching the news, scrolling through social media, or focusing on the lost moments of the last two years. It can all feel too divisive, overwhelming, and confrontational versus conversational. 

The world has changed in ways that we haven’t experienced before and will likely never return to the same ‘normal’ we lived before March 2020. We’ve changed too. And all of the uncertainty and change has left many of us languishing (living in a state of decreased vitality or blah) or feeling blue. 

Getting out of feeling this way will not happen by flipping a switch or willing ourselves to be joyful, happy, hopeful, and vibrant. There isn’t a perfect timeline for resilience. None of our experiences are the same. Some of us will need to sit with our feelings and emotions and process them longer than others. 

What has helped us feel better when we’re feeling this way—is turning off the news, filtering our social media accounts, assessing who we’re spending time with, and connecting with other midlife women to have honest conversations about what we’re feeling. 

Looking back over the last two years and creating a list of things that have changed our lives for the better has also helped us see the beauty in the season we’ve been through. The process has helped us see we’ve created changes in our lives that we’re proud of and bring us joy and are ones we will continue. It is a list we reflect on when we feel ourselves languishing. 

Here’s part of our list:

We edited our homes to support our health and well-being. Our family added an infra-red sauna in an unused section of our furnace room. Initially, we were worried it would be another household fad; however, we’ve found that the entire family is still reaping the benefits two years later. Karyn outfitted a fantastic outdoor space into an oasis to soak up the sun, relax, and entertain. 

We reconfirmed our need and enjoyment of daily gentle movement outdoors. We looked for quick ways to exercise due to our busy schedules during our intense executive careers. The pandemic helped us slow down, get outdoors on long walks, and appreciate the benefits of nature again. 

We reviewed how we want to live our lives. Yes, we launched Rumblings during the pandemic. It wasn’t easy, but the ‘extra’ time helped us dig deep into our personal ‘why,’ our talents, and who we wanted to serve as we age. We want to help midlife women feel valued, seen, heard, and vibrant. 

We reconnected with friends and family on a deeper level. We had deep, meaningful, and sometimes challenging conversations with those we care about without the chaos of sports schedules, work engagements, and life events. We relaxed. We listened. We grew.

We realized that facing adversity and missing out on meaningful moments such as graduations, weddings, and funerals, made us refocus, reflect, and reframe how we celebrate. We uncovered creativity we hadn’t used in a while and celebrated loved ones in new ways that created new memories. 

We rediscovered our love for growing and nurturing plants! My 16-year-old son recently asked me how many plants I had pre-pandemic (2) and how many I have now (28). I’ve realized that growing (and eating) plants bring me joy. Both Karyn and I also started growing veggies in pots and raised garden beds, a hobby that we put aside while we were both busy working and raising kids. Each year we’ve expanded our harvest! 

We learned. Karyn and I both are learners. We feel inspired, more energetic, and excited when we’re learning, whether through online webinars, events, conversations, or classes (most recently, Pickleball!). Learning doesn’t have to stop at a certain age. As our kids have grown, we have more time to learn new things and experience life in different ways! 

We’ve also learned we want to continue to support this fantastic community through tips, tools, and techniques that can help ourselves and others in midlife. One of these tools is resetting our mindsets to focus on gratitude, as we did with this list. Although some people can reset their mindset and take action to change how they feel quickly, for others, it takes more time. There is no ‘right’ timeline. We are each on our own journey. 

As organizational psychologist and best-selling author Adam Grant, Ph.D., wrote recently— “Strength is not the speed of your recovery. It’s the intensity of your resolve.”

Creating this list and reflecting on the last two years helped us feel grateful, content, and ok. Our inventory is not meant to be a comparison list for your evolution over the previous few years. It is intended to serve as an example to show and remind ourselves we have experienced joy, fulfillment, and positive change in our lives to carry into the future. Making this list, reflecting on it, celebrating change, and being grateful, helped us feel better. It served as a reminder that even when things happening in the world around us seems bleak, it’s possible to experience the full range of human emotion. 

The process has helped me feel better as I process the many medical challenges my family has faced over the last couple of months. 

We encourage you to make your own list, find joy and feel gratitude for the experiences, growth, and changes you have been through.

If you’re looking for more inspiration to reset your mindset in midlife check out earlier blog posts on finding a mindset reset and cultivating a reset mindset. 

Together we RUMBLE!

12 Simple Makeup Tips for Midlife Women

We don’t talk much about beauty trends and makeup in midlife because we deeply oppose the anti-aging messaging we witness in beauty industry marketing campaigns. This type of advertising puts too much unrealistic pressure on midlife women not to age. The messages women shouldn’t have wrinkles, gray hair, or sagging skin feed on our vulnerabilities and are wrong. 

We are aging. We shouldn’t hide from it. What we know about aging has evolved, providing us with opportunities to age well and differently than previous generations. It’s time to embrace our age, enjoy life, and live vibrantly into the future. 

Living well as we age and focusing on doing it from the inside out is possible. But, we also understand part of living well is feeling good in whatever ways work for you. If that means wearing trendy clothes, using makeup, using the latest skincare products, or dying your hair, we’re all for it! We do it too! 

In 2021, we were so pleased to work with Multi-Media Make-up Artists Amy Marie Reed and Carmelle Eickhoff. They educated us and other midlife women on how to adapt our makeup routines as we age.  

The information provided was so helpful that we asked them to share a few simple tips to help you make adjustments in your makeup routine so you continue to feel fresh and vibrant in midlife.  

Just like you refresh your wardrobe and update your style, you can use makeup and skincare to reflect your style and personality.

Take care of your skin first! 

• Moisturize. Moisturize. Moisturize. 

• Apply moisturizer before makeup and let it set before applying makeup. 

Use a foundation or tinted moisturizer to even out skin discolorations over the entire face. 

• Apply under the chin and down the neck area and blend well. 

• Use silicone moisturizers under silicone-based foundations. If you use a water-based moisturizer, use a water-based foundation. 

• Switch from cake or powder foundations to one that is cream or liquid.

Reconsider blush.

• Use cream blushes blending to hairline and high on cheekbones. 

Enhance your lips!

• Use lipsticks, glosses, and blushes interchangeably. 

• Avoid frosty lipsticks. 

• Have fun playing with color and top off with a “sticky” clear lip gloss for moisture.

• Avoid “smeary” glosses that will settle into lip lines and smudge. 

• Use your lip liner to fill in your entire lips for a long-wearing, matte lipstick look.

• For smoother, softer lips, use an exfoliator at night. Follow it with a Vitamin E Stick to bring full moisture back to your lips. 

• To prevent your lipstick from bleeding, try semi-matte lipstick. It has less moisture, but moisture is what creates movement of the lipstick. 

• After applying your first layer of lipstick, set your lip look with a translucent powder just like you would set your makeup, and then use another layer of lipstick for a long-lasting hold.

Avoid using too much powder, especially under the eyes. 

• Using a colorless powder over foundations to “set” foundations or conceal pore areas is fine - but less is more. 

Showcase those lashes. 

• Consider using a lash curler to lift lashes. 

• Apply mascara at the very root of lashes - wiggling it to get in the lash line. You may need two coats of mascara and remove any clumps after application.

Take care of your eyelids. 

• Eyelids get oily as time passes, so use an eyeshadow primer to help with shadow adherence and longevity and even out skin discoloration before applying shadow. 

• Stick with soft neutral shadows. Shadows with a sheen are preferable to shimmery or sparkly. 

• Eyeshadow primer is also helpful on lower lashes and lower lid areas to apply shadows used as a replacement for eyeliner. Avoid lighter or shimmery colors on hooded eyes. 

• Replace eyeliner with an eyeshadow in lash lines to darken and enhance lashes. 

Be sure to blend.

• Blend edges of all makeup, whether blush or shadows, to eliminate harsh lines. 

Consider concealers.

•  Start with very thin layers, and be sure not to miss the inner corners of eyes that tend to darken with time. 

• Gently tap concealers with a brush under your eyes or use the warmth of your ring finger to tap in. Less is more!

Set your look.

• Using a final overall face mist with a setting spray helps secure your makeup and make it last. 

Leave your brows to professionals.

• Professionally wax and tint your brows. 

• Touch-up brows with eye shadow or pencils in between maintenance appointments. 

End your day with a clean face!

• Wash makeup entirely off your face and neck every night.
  

Would you like more midlife fashion and style tips? Download Rumblings Media's Fashion After 50 Tips curated by fashion experts to help you edit your closet, build a capsule wardrobe, select swimwear, and more!

Can protein help women age well?

Eating adequate protein plays an essential role in preserving skeletal muscle as women age.

It’s impossible to move through your day without seeing a headline about what you should eat for good health. In your lifetime, you’ve most likely witnessed the popularity of macronutrients (carbohydrates, fat, or protein) rise and fall. Most of us are old enough to remember the nonfat obsession of the early 90s. Today protein is all the rage, but does it have a role in aging well through menopause and beyond?

Eating protein is essential to good health. As you age, it helps maintain healthy muscles and physical functioning. Compared to carbohydrates and fats, protein also takes the longest amount of time (and energy) for the body to digest and absorb, so it has a significant role in helping you stay full longer after a meal.

A growing body of research suggests that loss of skeletal muscle mass (sarcopenia) and strength along with fat accumulation in muscle tissue begins in your 40s. Decreasing estrogen plays a part in the process, but so does the increase of sedentary time (e.g., sitting too much) and decline of physical activity. The combination over time decreases muscle strength and power by two to three percent a year. The progression can lead to increased risk of falls, metabolic dysfunction, heart and respiratory disease, early mortality, and decreased quality of life.1

The good news is you can prevent this decline by eating high-quality protein throughout the day and exercising (prioritizing, strength, or resistance training). You can read more about the keys to getting fit after 50 and how to sit less and move more in previous blog posts. Today we’re focusing on protein as part of a nourishing eating pattern for aging well after menopause.

Why do you need protein? 

Eating adequate protein plays a role in making and preserving skeletal muscle before, during, and after menopause. Protein distribution at meals and quality have also been reviewed recently in the literature.

The current Recommended Dietary Allowance (RDA) for protein is .8 grams per kilogram (1 kg = 2.2 pounds) of body weight. The RDA is the amount of protein healthy adults need each day to prevent deficiencies. However, there has been criticism that these recommendations may not be optimal for older adults who may need additional protein to sustain muscle mass and functionality.

Experts suggest that the current protein recommendations don’t 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. 

How much protein do you need after menopause?

Your personal protein goals will vary based on your age, activity level, and goals. Working with a registered dietitian is the best approach for determining exactly how much protein you need each day.

However, several expert groups have advocated for 1.0 to 1.2 grams of protein per kilogram of body weight per day for healthy adults and >1.2 grams of protein per kilogram per day for older adults with acute or chronic illnesses. For example, a healthy 150-pound woman would need 68 to 82 grams of protein a day.

Is there an optimal way to consume protein?

Our skeletal muscles are in a constant state of growth and repair, so it’s essential to understand how to feed them most effectively. Studies have looked at whether it is better to consume protein throughout the day or at a single meal and suggest an even distribution throughout the day helps maximize muscle-making.

Aim for 20-25 grams of protein at each meal and pair 5 to 10 grams of protein with a fruit, vegetable, or fat as a snack.

Does protein quality matter?

As women age, the protein quality may be more critical than when younger. Protein quality impacts digestion, absorption, amino acid composition (e.g., essential amino acids that our bodies don’t make), muscle growth, and muscle repair. 

Animal and plant foods provide protein, but meat, poultry, eggs, dairy, and seafood supply all the amino acids that the body cannot produce. Gram for gram, animal proteins are better for stimulating muscle growth than plant proteins, but both can help you reach your protein goals. Plus, plant foods are packed with nutrition, like fiber, antioxidants, vitamins, and minerals beneficial for aging, without the cholesterol and saturated fats found in animal products.

Leucine, a branched-chain amino acid required to grow and repair muscle, skin, and bone, may be vital in preventing age-related sarcopenia. Plant foods tend to be lower in leucine than foods rich in animal proteins. Short-term studies have evaluated higher doses of leucine at meals with lower total protein content and seen beneficial effects on muscle growth. Therefore, try to incorporate foods like chicken, steak, pork chops, tuna, tofu, tempeh, chickpeas, lentils, navy beans, milk, yogurt, nuts, seeds, and eggs into your daily eating pattern. 

Can protein powders help you reach your protein goals?

Although we do recommend eating whole foods to meet your protein needs, there are times when protein powders can help supplement your protein goals. There are many choices on the market. 

Whey protein (from dairy) is one of the most commonly used proteins, contains all the essential amino acids, and is easily digested. Collagen is popular on the market today, but it doesn’t include all the essential amino acids. Research is still inconclusive regarding health benefits, so if you’re reaching for a supplement, you’re better off choosing an alternative to meet your protein requirements. 

Many plant-based protein powders are incomplete protein sources (lacking all essential amino acids), so you may find plant-based powders contain a mixture of plant protein sources. Plant-based options include soy, brown rice, pea, or hemp. The bottom line is to choose a protein powder you like with the least amount of additional additives. 

In summary

Eating adequate amounts of high-quality protein throughout the day, doing resistance or strength exercises at least twice a week, and reducing sedentary time are all vital for maintaining muscle mass and strength as you age.

No matter your age now is the time to assess your intake, review the quality, and look at how you distribute protein in your meals and snacks. Aging well may require tweaks to what you eat and your exercise routine to ensure you live the quality of life you desire in your later years.

Resources: 

1. McKendry J, Currier BS, Lim C, Mcleod JC, Thomas ACQ, Phillips SM. Nutritional Supplements to Support Resistance Exercise in Countering the Sarcopenia of Aging. Nutrients. 2020 Jul 10;12(7):2057. DOI: 10.3390/nu12072057. Erratum in: Nutrients. 2021 Mar 23;13(3): PMID: 32664408; PMCID: PMC7399875.

2. Roger PS, Zanella R Jr, Martins GL, et al. Strategies to Prevent sarcopenia in the Aging Process: Role of Protein Intake and Exercise. Nutrients. 2021;14(1):52. Published 2021 Dec 23. doi:10.3390/nu14010052