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

Photos are from the personal archive of Janice Rombeck

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Travel in Midlife is Transformational

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

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

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

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

The Importance of Protein in Midlife

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

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

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

How Much Protein Do You Need?

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

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

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

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

Make Eating Adequate Protein a Habit.

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

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

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

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

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

The Role of Strength Training

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

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

Benefits of Strength Training:

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

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

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

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

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

Critical Components of Strength Training

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

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

1. Choose activities you enjoy and can consistently do. 

Resistance Types:

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

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

Resistance Bands: Elastic bands that provide resistance when stretched

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

Variety of Exercises: 

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

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

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

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

2.Choose activities you enjoy and can consistently do. 

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

Repetition (Reps) and Sets:

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

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

3.  Choose a challenging weight. 

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

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

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

Combining Protein and Strength Training for Optimal Health and Weight Management

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

Conclusion

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

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

Embrace the Power of Movement and Healthy Eating in Midlife

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

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

Challenging Old Movement Narratives

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

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

- They’d build bulky muscles.

- It was terrible for their constitution.

- Women shouldn't exercise during pregnancy.

- Women are the ‘weaker sex.’

- Sweating is unattractive

- Women should eat like a bird

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

Challenging Old Food Narratives

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

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

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

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

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

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

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

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

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

Redefining Your Narratives

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

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

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

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

Healthy Eating & Moving are Best Friends

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

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

Consider these questions:

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

• Are you consuming enough protein?

• Is your plate balanced?

• How is your food mindset? 

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

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

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

Practical Steps to Get Started

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

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

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

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

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

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

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

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

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

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

Embrace the Journey: Rediscover Purpose in Midlife

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

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

"What are you doing with your life?"

Reinvent Midlife

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

The answer is a resounding YES!

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

Rewrite Your Story

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

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

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

Embrace Change

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

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

Seek Fulfillment

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

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

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

Now is the Time

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

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

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

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

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

4. 52-Week Email Vision Course 

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

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

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. 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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