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Even some recent media narratives about female athletes continue to perpetuate these outdated stories about women and fitness, and thankfully, that outdated and biased mentality is starting to change.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At the same time, women often encounter outdated or restrictive narratives about healthy eating that can hinder their progress toward achieving their goals.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• "Fat makes you fat": This outdated belief discourages the consumption of healthy fats, such as those found in avocados, nuts, and olive oil, which are essential for overall health.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

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.

Women are Underrepresented in Research. Why Should You Care?

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

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

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

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

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

Rumblings Interview with Dr. Keller Ross.

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

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

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

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

Why is research on women’s health so important?

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

What are the barriers for women to participate in research?

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

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

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

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

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

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

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

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

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

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

What questions should women ask before participating in a study?

• What is the purpose of the study?

• What procedures are involved in the study?

• What are the risks of the study?

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

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

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

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

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

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

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

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

Midlife Transitions and Challenges: A Call for a Renewed Vision

You feel a “rumbling” inside yourself that your life should be different from what it is right now. 

You’re not alone. 

One thing many midlife women have in common is the experience of an internal rumbling—a feeling something should be different or something needs to change. It may be hard to pinpoint where the discomfort comes from, but you feel an unsettling rising internally. 

This feeling could be the need for a change in your career, where you’re spending your time, how you’re taking care of yourself, who you socialize alongside, or how you experience fun. 

Whatever the cause…it is time to listen. 

Midlife is a time of transitions—kids are leaving home, friendships are evolving, careers are changing, parents are aging and need help, disease risks are rising, and bodies are aging. You’re not alone in feeling like you’re going through the motions, taking care of others, and postponing self-care during this time. As a result, you may feel tired, distracted, sleep-deprived, and lacking energy. 

The excellent news is…you’ve got this! You can reignite and flourish with a little focus, intention, and consistency. 

Here’s the thing, your old identity may be holding you back and sabotaging the future YOU. You may be stuck in old behaviors that are not aligned with who you are in midlife or who you want to be. You may be comparing your 20-, 30 -or 40-year-old self to your current self and unintentionally holding yourself back from living well now. 

“True behavior change is identity change.” – James Clear, author of Atomic Habits.

To create change, you must change your underlying beliefs about yourself and how you want to live. 

Your current beliefs and actions are a reflection of your current identity. Internal stories and limiting beliefs may be holding you back from living the life you envision. The rumbling you’re experiencing is most likely a reflection of an inner identity conflict—you want one thing, but your actions aren’t aligned. 

The best way to start feeling differently is to start living differently is to stop and reflect on your current beliefs, worldview, self-image, how you see others, and your biases. This is often referred to as your identity. 

Next, it’s time to reimagine a vision for your future self. 

You can do this by moving through the following steps: 

1. Close your eyes

2. Take a few deep breaths

3. Ask yourself:

• What is your vision for your life five years from now?

• What do you want to be doing and experiencing?

• Who do you want to be experiencing your life with?

• What brings you joy?

• What memories do you want to be making?

• How do you want your loved ones to remember you?

• How do you want your body to feel? Don’t focus on your appearance, but how do you want your body to FEEL?

• What energy do you want to be radiating? What energy and vitality do you want to put into the world?

• How do you want people to feel when they’re around you?

• How will you show up for yourself and your loved ones?

• Now think about ten, twenty, and thirty years from now. Does your vision change?

• What do you want your life to look like, and how do you want your body to feel and be capable of doing?

4. When you’re ready, write your thoughts, feelings, and vision down.

5. Repeat this exercise several times over the next few weeks to help you reframe and revise your midlife vision.

You are the architect of your life. To live your new vision, you must first let go of your old behaviors that are out of alignment. 

It’s time to start living your vision. 

1. Every day review your vision. Envision yourself living your dream. Immerse yourself in how you feel when your daily life aligns with your vision. Your brain will respond when you regularly visualize how you want to live. 

2. Next, take actions that are aligned with your vision. When making a choice ask yourself, “Is this decision or action aligned with my envisioned identity?”

Repeat every day, and soon you will reignite! If you need more help setting and living your vision, you may enjoy our 90-Day Vision Journal.

If you need help addressing your inner rumbling(s), check out our FREE downloadable worksheet to get started.

As you reflect on a midlife vision, you may enjoy reading two popular blog posts—Take Steps to Reignite Yourself After 50 and Five Ways to Reinvent Your Career— to get you thinking about the changes you want to make.

14 Ways to Find Joy in Your Diet

In 2012, my husband and I (Rebecca) challenged ourselves to go 100% vegan for one month. To be honest, when I committed, I didn’t eat a lot of meat. Dave, on the other hand, enjoyed meat, eggs, and dairy foods. As you can imagine, his vegan eating pattern lasted less than two weeks. Mine lasted over seven years.  However, I have to admit I was never comfortable calling myself vegan. I preferred to say I mainly ate plants, vegetarian with no dairy, or 90% vegan. 

Why was I hesitant to self-identify as a vegan? I’ve always loved all aspects of food — growing, preparing, eating, and experiencing the taste, smell, and textures. I grew up traveling, and part of experiencing and appreciating other cultures always included the food. For example, when I traveled to Canada, I tried poutine, and when in Scotland, haggis. My family trips growing up included visits to local markets and joining local food tours. Now, I design and share similar adventures with my children, such as sampling various types of tacos and agua frescas from local vendors on the streets of Puerto Vallarta, Mexico.

For me, identifying and following one diet fad or way of eating such as vegan, paleo, Whole 30, Atkins, or gluten-free meant saying no to a valued experience. It also meant feeling like a fraud or diet imposter if I broke from the strict diet philosophy. 

As I’ve moved throughout my career, I’ve seen diets come and go, and the diet feuds only get worse. Individuals with strong food identities constantly fight online about which ideology has more scientific merit, extends life, or best fends off disease. In reality, and rarely mentioned, these ways of eating have far more principles in common (more fruits, vegetables, and fiber and limited ultra-processed foods) than conflicting advice (meat and dairy types and quantity recommendations). As a result of the fighting, many people are confused, fed up, disconnected, and feel like failures because they haven’t been able to comply with one or more of these restrictive eating regimens.

I am not saying that following a specific dietary pattern won’t have personal benefits for individuals. I’ve seen people lose weight, improve blood pressure, reduce blood cholesterol levels, improve blood sugars, and feel better by modifying what and how much they eat. I firmly believe in the health benefits of food — especially fruits, vegetables, nuts, seeds, and whole grains. I also understand the medical necessity to limit foods for specific allergies or chronic diseases.  

At the same time, I strongly believe in the mental and social benefits of coming around the table to share a meal with family, friends, colleagues, and strangers. Something magical happens when we eat together and fill our souls with nourishing foods. We may be restricting joy in our lives when we are so strongly attached to a certain dietary pattern, believe recommendations are rules that if broken equal failure, or refuse to see the value in other approaches to eating. 

Are your food rules limiting your potential to experience joy from food or eating experiences?

Circle the statements below you practice. 

• I am open to trying new foods even if I am unfamiliar with the ingredients 

• I don’t feel guilty if I stray from my usual way of eating

• I accept invitations to social events even if I know I won’t be able to find foods within my typical eating style

• I don’t preach the benefits of the way I eat to others without them asking

• I try foods from other cultures even if they don’t align with my preferred eating pattern

• I eat and enjoy foods at holidays and family events that are considered family traditions even if they aren’t consistent with my diet rules

• I prioritize eating foods that are high quality and nourishing over foods that strictly comply with a certain diet pattern

• I understand that prescriptive eating patterns are merely a guide for choosing foods for good health, and understand that choosing foods outside of the recommendations will not derail an overall healthy diet

• I look for ways to find commonalities in eating patterns instead of denouncing the value of the food choices other people make 

• I understand that eating for health and well-being includes enjoying food, experiencing culture, and celebrating with family traditions

• I know that a single food or meal will not ruin or break any diet rules

• I don’t avoid eating categories of macronutrients such as carbohydrates or fats

• I realize a healthful eating pattern for me may differ from someone else 

• I understand that what and how much food my body needs may change as I age due to my activity level and body composition, and I am ok with that

Review the list. Did you leave statements uncircled? These may be areas of opportunity for you to modify and discover more joy in eating. 

As I’ve aged, I have to say I am tired of the all-or-nothing approach to eating. I don’t want to restrict the enjoyment out of my life by following a rigid eating pattern. Although I follow a plant-based eating pattern most of the time, I want to be able to dine with friends, travel, and enjoy a good meal without feeling stressed that I am breaking diet rules, if I try something unusual. I don’t want to feel guilty or not a part of a particular tribe as a result of the food choices I make. 

We live in a diet culture. We are experiencing a time of divisiveness where picking teams is more common than styling our lives in ways that bring us joy. As we enter the prime time of our lives, let’s focus on joy and re-design our lives to live fully and authentically. 

Instead of challenging you with yet a new diet for flourishing after 50, I challenge you to loosen the reins and seek joy in the experience of eating well without strict food rules. 

Rumble on! 

More Than 25 Ideas for Living Well and Making This the Best Summer Ever

Spring is here! The days are growing warmer, longer, the birds are singing, and nature is awakening after a very long winter. The idea of renewal and awakening is meaningful after the extended hibernation of this past year. Spring typically brings a sense of hope and new beginnings, followed by an increased energy that is uplifting and positive. 

Many women have been telling us they are emotionally exhausted - the fatigue comes from caring too much for too long. They’re feeling burned out after the heaviness and struggles of this past year. We feel it too. 

We’ve dealt with many unknowns, changes, and disappointments, but we’ve also found new ways to laugh and be in the moment. We can embrace that and find joy in those new experiences and smaller everyday moments.

Some of us will sprint forward, anxious to get some semblance of our lives back after putting everything on pause. Others we speak with feel apprehensive and uncertain. 

Whatever feelings we’re experiencing, we can still begin to move forward through this tunnel to the other side. 

Let’s appreciate all we’ve been through and all we have learned about ourselves. It’s all helped us grow. Let’s look to the future and plan more fun and festive activities to do TOGETHER with friends and loved ones! 

Here are some of the activities we’re planning and putting on our calendars for the next few months. Some are tried and true. Others are new interests we want to explore and experience, refining what is most important to us over the past year. 

Join us as we jump into spring with a renewed mindset and mission to flourish, have fun, and live well. 

• Go outside and set an intention to notice  the small things — Spring blossoms, tree buds, sunshine, or just the fresh breeze

• Read a book while sitting in the woods, listen to the sound of the wind in the trees

• Rethink your wardrobe as you start wearing non-athletic or leisurewear clothes again

• Refresh your exercise routine: do more outdoor activities, maybe go back to the gym

• Get picnic supplies and schedule a series of picnics with friends and family

• Plan short or long road trips along scenic highways, with specific stops along the way

• Re-evaluate your skincare and makeup routine to better fit with your new lifestyle

• Plan a hiking and camping trip

• Plant a flower, herb, or vegetable garden and share the bounty with others

• Make a top 10 list of new things you’d like to try or places you’d like to visit

• Become a tourist in your town or city, going to places you’ve never been

• Visit a new beach, lake, or river 

• Do yoga, tai chi, or meditate outdoors, either by yourself or in a class

• Schedule a guided nature hike at a regional or state park

• Go berry picking at a local farm

• Stargaze to see how many different constellations you can find, maybe with a telescope

• Buy postcards wherever you visit and send them to people describing your adventures.

• Play fun outdoor games like cornhole, badminton, tennis, or Pickleball

• Take a lot of photos and create picture books and share to memorialize your fun

• Split community-supported agriculture (CSA) share with a friend or neighbor

• Check out a new neighborhood farmer’s market each week

• Rent equipment to try a new outdoor activity (hiking, kayaking, canoeing)

• Plan a campfire and outdoor hootenanny

• Plan a weekend getaway, or road trip with some of your favorite people

• Make reservations at local restaurants you haven’t tried yet and invite someone new to go with you

• Plan celebrations around small milestones — 5 workouts in a week, finishing a big work project, speaking up when your instinct was to stay quiet, or a friend’s promotion, your son or daughter’s new apartment,

• Make a pact with a friend to do something new or adventurous each week

We could go on and on - but even preparing this list got us excited to plan more fun activities. You get the idea, and we can’t wait to hear about your adventures! We’d love you to send us a note or connect with us on social media on your ideas or how you’re planning for this next phase. And, please send us pictures!

Rumble on!