When I was young, I fought for small things that mattered — like being the first girl allowed to work as a carry-out at my local grocery store after being told, again and again, “We only hire boys.” I kept showing up until the manager finally said yes. After that, they hired both boys and girls.

That’s the thing about bravery. It rarely feels like a grand act. It’s often a quiet persistence that builds over time.

I was the only girl in my Taekwondo class in high school. I got my black belt at 17. I’ve traveled solo, taken risks in my career, moved across the country more times than I can count, and raised a family mostly on my own. None of it felt heroic. It was just me doing what needed to be done — one decision, one step, one unknown at a time.

But maybe one of the bravest things I’ve done wasn’t an adventure or a big career leap.

It was choosing to walk away from what no longer fit, even when the next step was unclear. There’s a different kind of courage in choosing yourself when it means stepping into uncertainty.

Sometimes the bravest thing we can do is let go of the version of life that once felt certain — and trust ourselves enough to rewrite our own story when the one we’re living no longer fits.

Lately, I’ve started to see how unusual that kind of independence can seem, especially for women who were taught to wait for permission, approval, or a partner before making bold moves.

So let’s talk about bravery — not as a personality trait, but as a practice.

Bravery is saying yes to yourself when it would be easier to stay comfortable. It’s being willing to look a little foolish, to try something new, to walk into a room alone. It’s deciding that your life — your joy, your growth, your sense of purpose — is worth investing in.

And here’s the truth: you don’t have to start big. You just have to start.

Fail and Learn Like No One’s Noticing

Here’s something else I’ve realized about bravery — it’s not just about doing hard things. It’s about letting go of the need to perform or be perfect while you do them.

So much of what keeps women from taking risks isn’t lack of courage — it’s the pressure to get it right, to make it look effortless, to meet some invisible standard that was never ours to begin with.

Maybe I was lucky. I don’t think anyone — not my parents, not my teachers, not anyone — was paying close enough attention to notice if I failed. And maybe that was a gift. Because when no one’s watching, you stop performing and start experimenting.

So maybe that’s the real secret: fail and learn like no one’s noticing.

Because most of the time, no one is. And even if they are, they’re probably too busy worrying about their own stuff to care.

The truth is, failure is how we find the edges of what’s possible. It’s not the opposite of bravery — it’s the path to it.

Five Small Ways to Practice Being Brave

1. Start where you are. You don’t need a big plan. Just pick one area of your life where you’ve been holding back — maybe a hobby you’ve always wanted to try, a conversation you’ve avoided, or a trip you’ve dreamed of taking. Begin there.

2. Redefine what fear means. Fear doesn’t always mean stop. Sometimes it means pay attention. Fear can be the sign that you’re growing, stretching into something meaningful.

3. Take one small, visible step. Bravery builds through action. Make the call, send the email, sign up, ask for the raise, show up. You’ll be amazed at how confidence expands when you take even the smallest leap.

4. Don’t wait for the timing to be right. There’s no perfect moment. Life will always be full and complicated. Start anyway. The moment you begin, you create momentum.

5. Remember who you are. You’ve already done hard things. You’ve already survived uncertainty. The courage you need isn’t out there — it’s already in you. Sometimes bravery is simply remembering that truth.

Reclaim Your Brave Self

Midlife is the perfect time to reclaim your brave self. You’ve gathered wisdom, perspective, and a deep sense of what really matters. You know what no longer fits.

Being brave now isn’t about proving something to anyone else. It’s about aligning your choices with your values and your voice. It’s about stepping into the version of your life that feels authentic and alive.

Bravery looks different for everyone. For some, it’s starting over. For others, it’s slowing down. It’s saying yes to the thing that calls you and no to the one that drains you.

You don’t have to have it all figured out. You just have to be willing to begin.
Because every act of courage — no matter how small — brings you closer to the life that’s meant for you.

And that, my friends, is the bravest thing of all.

✨ Closing Reflection: Your Turn

Bravery doesn’t happen in grand gestures — it grows from small, steady acts of self-trust. Here’s your invitation this week:

Reflection Prompt:

• What’s one small brave thing I’ve been avoiding that would bring me closer to who I want to become?
  

• If I stopped performing and started experimenting, what might I try?
  

• How would my life feel if I failed — and realized no one was really watching?

Write what comes up. Don’t edit. Just let it flow.
Remember: courage doesn’t ask you to be fearless — only to show up as you are, again and again.

Are you looking for ways to chart your own courageous path? Look for more resources we have available at Rumblings Media.

Travel for women in midlife is not escape — it’s awakening.

Something powerful happens when women travel together. Not the “see-everything-as-fast-as-possible” kind of travel, but the kind where we slow down enough to truly arrive — in the place, and in ourselves.

Our recent Rumblings trip to Greece reminded us of this again and again: meaningful travel isn’t about how much we do. It’s about how fully we experience what unfolds.

We often talk about being a traveler, not a tourist.
A tourist moves through a place.
A traveler lets the place move through her.

Traveling intentionally means noticing the small things — the cadence of conversation in a café, the way the afternoon light hits the harbor, the sound of footsteps in an old stone alleyway. It means trading the checklist for curiosity and remembering that the richest moments aren’t always the ones we planned.

The Transformation Happens in the Middle

Anthony Bourdain said:

“If I am an advocate for anything, it is to move. As far as you can, as much as you can. Walk in someone else’s shoes or at least eat their food.”

Real travel expands us.

It softens certainty.
It deepens empathy.
It reminds us how connected we all are.

And in midlife — when many of us are renegotiating identity, purpose, relationships, work, and meaning — this kind of travel can offer something we rarely give ourselves in daily life: spaciousness.

Space to feel.
Space to imagine.
Space to remember who we are becoming.

And yes — we see women change on these trips.

Not because anything dramatic happens externally, but because something shifts internally:

• Confidence in navigating the unfamiliar

• Trust in one’s own resilience

• A gentler, more grounded way of being

• Joy in simply being rather than performing

Many women arrive solo, some travel with a friend — but by the end, everyone has expanded their circle. The journey has a way of weaving us together.

Sometimes that transformation looks like carrying your own luggage up a steep staircase. Sometimes it’s the moment you sit still, watching clouds pass over the sea, and realize you haven’t hurried once that day. It often involves learning and sharing experiences over regional food, seasonings, and flavors. 

Beyond the Itinerary

One of the things that makes Rumblings trips unique is that we don’t just go somewhere — we travel with intention.

Along with the itinerary, we use our guided journal, Beyond the Itinerary: A Transformational Travel Companion, to help you slow down and truly receive the experience you’re in. The journal isn’t about documenting everything you did — it’s about noticing what moved you.

Before the trip, we invite each traveler to choose a mantra — a simple phrase that becomes a steady companion throughout the journey:

“Stay curious.”
“Find beauty in the small moments.”
“Let the experience unfold.”

These gentle prompts create a subtle shift:
You stop chasing the moment, and you start being in it.

The journal holds space for:

• The way a conversation lingers

• A moment that softens something in you

• A realization that arrives quietly

• The feeling of seeing yourself differently, even for a second

This is where the real journey happens — not in the miles traveled, but in the way you return home changed in small, meaningful ways.

Create Your Own Transformative Travel Experience

Not every transformative journey requires a passport. You can create meaningful travel experiences anywhere — even close to home — when you travel with curiosity, presence, and intention.

To help you design your own mindful adventure, we’ve created a free downloadable handout: Transformative Travel Itineraries — a simple, practical guide to crafting a personal travel experience that aligns with your values and deepens your sense of connection.

Inside, you’ll find:

• Sample itineraries for a weekend escape, weeklong journey, and bucket-list adventure

• Mindset and journaling prompts to help you stay present

• Ideas for weaving curiosity, adventure, and reflection into your travel plans

• Tips for balancing structure and spontaneity so you can receive your journey, not rush through it

Because travel isn’t just about where you go.

It’s about who you are while you’re there. Download the free guide here.

Next Journey: Portugal + The Camino

This spring, we’ll walk a portion of the Camino in Portugal — a path known not for speed or achievement, but for the quiet transformation that happens when we move at the pace of our own footsteps.

There is a rhythm that comes when we walk —
a rhythm that loosens what we’ve been holding
and makes room for something new to take shape.

The Camino offers:

• Time to listen to yourself

• Time to let go of what no longer fits

• Time to let something new begin — quietly, in a way that feels real and lasting

This is travel as presence.

Simone Weil wrote that attention, taken to its highest degree, is the same thing as prayer.
When women travel together — with curiosity, gentleness, and a willingness to be changed — something ancient in us remembers itself.

The Camino invites a different pace. A return to what matters:
One step.
Then another.
Breath, rhythm, quiet.

Come Walk With Us

Whether you’re traveling solo or with a friend, you’ll be welcomed.
You’ll be supported.
And you’ll return with a circle that feels wider and warmer than before.

If this feels like a pull — a curiosity, a whisper, a yes — we’d love to walk with you.

You’re welcome whether you come alone or with someone you love. You’ll be met with warmth, supported with care, and return with a circle that feels like home.

Portugal. The Camino.
A journey inward, and outward.
Together.

If you’re like many women in midlife, you’ve spent years chasing quick fixes — the newest diet, the strictest rules, the promise of fast results. Yet despite all that effort, you may feel more confused, more fatigued, and less connected to your body than ever.

The truth? Midlife is not the time to diet harder. It’s time to listen more deeply.

The Shift From Restriction to Renewal

Diet culture has long told women that shrinking their bodies should be the goal. But in midlife, most women tell us their genuine desire is very different:

• More energy to keep up with family, friends, and passions.

• More strength to feel capable and confident.

• More ease around food instead of rules and guilt.

That’s why the path forward isn’t about eating less. It’s about fueling vitality through mindful eating and consistent movement.

Food as Fuel, Not Frustration

When you eat with mindfulness, food stops being the enemy and becomes an ally. Instead of obsessing over what to cut out, you begin to ask: What does my body need to feel good today?

That might look like:

• Choosing protein-rich meals that sustain energy and support muscle.

• Adding fiber-filled foods (fruits, vegetables, whole grains) that keep digestion steady and help you feel satisfied.

• Allowing space for joyful foods that connect you to culture, family, and pleasure.

• Tuning into hunger and fullness cues — pausing to notice when you’re truly hungry, eating with awareness, and stopping when you feel content rather than stuffed.

This gentle practice helps you trust your body’s signals and avoid the cycle of overeating followed by guilt. Mindful eating is not about restriction. It’s about trusting your body and responding with kindness instead of criticism.

Movement That Builds You Up

The same shift applies to movement. In midlife, exercise is not punishment — it’s a gift to your future self. Movement strengthens your body, boosts energy, and lifts your mood.

Here’s how different types of movement can add vitality and joy in midlife:

• Strength training → helps you feel capable in daily life, confident in your body, and strong enough to keep doing the activities you love.

• Walking or hiking → creates space to clear your mind, connect with nature, and enjoy the rhythm of moving forward.

• Yoga or stretching → restores calm, grounds your energy, and helps you feel more at ease in your body.

• Aerobic activity (cycling, swimming, dancing) → sparks energy, uplifts mood, and keeps playfulness alive.

• Joyful movement → choosing what makes you smile—whether it’s dancing in the kitchen or exploring a new trail—keeps vitality at the center.

As one woman in our community recently shared, “I realized it wasn’t about doing more, it was about moving in ways that made me feel alive again.”

Vitality Is About Integration

Food and movement are not separate silos. They’re part of an integrated approach to well-being that includes rest, connection, and purpose. Together, they build a foundation of energy, resilience, and joy for the decades ahead.

Join Us This Month

If this resonates with you, we invite you to our upcoming class: Live with Purpose: Mindful Eating and Movement for Midlife Vitality

Your Next Step

Midlife is not the end of vitality — it’s the beginning of a new relationship with yourself. By shifting from restriction to renewal, you can create more energy, strength, and ease for the life you want to live.

👉 Reserve your spot for the October 23 class and take the first step toward a healthier, more purposeful midlife.

When you think back on your favorite travels, what stands out most? Chances are, it isn’t the checklist of sights you crammed in. It’s the lingering dinner conversation. The spontaneous detour. The moment of awe when you stood still and truly felt where you were.

For many women in midlife, travel is no longer about “seeing everything.” It’s about being present and creating experiences that nourish body, mind, and spirit.

As one woman who joined our Africa journey shared, “Travel opened me to new ways of being that I carried home.”

That’s the essence of traveling with intention.

Why Intentional Travel Matters in Midlife

Midlife is a time of transition — empty nests, career pivots, health shifts, or simply a desire for “what’s next.” Travel can meet us in this season not as an escape, but as a way of reconnecting with what matters most.

Designing trips with intention allows us to:

• Shift from tourist to participant. We stop racing from one sight to another and start engaging with people, culture, and place.

• Open space for serendipity. Some of the best memories come when we let go of rigid schedules and allow the day to surprise us.

• Support our well-being. Slowing down, moving our bodies, and immersing in new environments bring joy, perspective, and vitality.

As one woman in our recent class described, she longs for “somewhere I can just slow down and immerse myself in the people and culture. Somewhere I can try new foods, outside-the-box activities, and be surrounded by nature.”

Intentional travel makes that possible.

Three Principles of Designing with Intention

You don’t need to overhaul your entire itinerary to create a meaningful trip. Start with these three guiding principles:

1. Leave Space for Serendipity
   

   Don’t pack every hour with activity. Instead, leave blank spots where something unplanned can unfold. Maybe it’s a market you stumble upon, a café where locals linger, or a path you decide to follow just because it looks inviting.

2. Choose Meaning Over Quantity
   

   A trip designed with intention doesn’t try to cover every famous sight. Instead, it zooms in on what feels most important to you.

   For one class participant, that meant Iceland’s hot springs: “peace and connection to nature.” For another, it was sunshine, beautiful beaches, and history: “I just turned 65, have never used my passport, and I’m really just starting this idea of traveling.”

   
   When you align your travels with your personal values and desires, the trip becomes less about checking boxes and more about living fully.
   
   

3. Anchor Your Trip With a Theme
   

   Think about one word or value you want to carry into your journey — joy, connection, adventure, rest. Use it as a compass to guide what you say “yes” to.
   
   As another Rumblings’ traveler reflected, “It wasn’t about escaping my life, but returning to it with more joy.”

Intentional Travel as a Path to Flourishing

When women in our community talk about their dream trips, they often highlight the feelings they want to cultivate — peace, connection, discovery, renewal — rather than the logistics.

That’s the beauty of traveling with intention. It reminds us that travel is not just about where we go, but how we choose to experience it.

And here’s the best part: those same principles can flow back into daily life at home. When you practice slowing down, being present, and leading with intention abroad, you carry that perspective forward into your relationships, routines, and sense of purpose.

As one traveler put it, “Travel reminded me that life is meant to be experienced, not managed.”

A Tool to Support You

If you’re ready to bring more intention into your next trip, our new Rumblings Travel Journal was designed for precisely this. With guided prompts and reflection pages, it helps you turn ordinary trips into transformative journeys.

And if group travel inspires you, our upcoming Portugal Camino Experience in 2026 is built on these very principles — walking with purpose, sharing stories, and connecting deeply with place and people.

Your Next Step

Whether your dream is Iceland’s hot springs, a beach steeped in history, or your very first passport stamp, intentional travel is a powerful way to step into midlife with meaning.

Before your next trip, ask yourself:

• What do I most want to feel?

• How do I want to experience connection — with myself, with others, with the world?

• What do I want to bring home, beyond souvenirs?

Because when you travel with intention, you don’t just see the world — you let it change you.

👉 Explore the Rumblings Travel Journal to start your own intentional journey.

At Rumblings, we believe midlife isn’t a season of winding down — it’s a season of possibility. It’s a time to reimagine what’s next, to embrace joy, and to live with greater alignment than ever before.

In our years of coaching and well-being work, we’ve learned that thriving in midlife doesn’t happen by accident. Women need a simple, practical framework — one that blends science and lived wisdom — to ground them when life feels busy, overwhelming, or uncertain. That’s why we created the Four Rocks. These are the guideposts we’ve seen women return to again and again — the foundation that makes lasting change possible.

The Four Rocks reflect the patterns we’ve seen make the biggest difference: resetting mindset, living authentically, connecting deeply, and advocating boldly.  Each is rooted in research on well-being, aging, and human connection — and they’ve guided us, and countless other women, toward more joyful, purposeful living.

Rock 1: Reset Mindset

Be grounded in purpose, guided by vision, and fueled by learning.

Flourishing starts in the mind. Research shows that having a strong sense of purpose improves health, resilience, and even longevity. Positive beliefs about aging add an average of 7.5 years to life expectancy (Dr. Becca Levy, Yale). Gratitude, optimism, and a learning mindset fuel growth at any age.

Rock 1 invites you to ask: What’s my purpose? What’s my vision? How can I see aging not as decline, but as possibility?

Rock 2: Live Inside Out

Listen to your inner cues to live authenticity.

After decades of coaching women through midlife transitions, we’ve found their most powerful guide to living well isn’t outside — it’s within. When you tune into your body’s signals — hunger, fullness, energy, stress — you discover a more authentic way to eat, move, rest, and live.

Moving away from rigid rules and instead choosing whole foods, restorative sleep, joyful movement, mindful awareness — and yes, pleasure.. This Rock is about turning inward, building trust in your body, and aligning your daily choices with your values and needs.

Rock 3: Connection

Build relationships as the foundation for thriving.

In our years of coaching and wellbeing work, we’ve seen what the research confirms: meaningful relationships are one of the strongest predictors of longevity — even more than diet or exercise. Connection protects health, strengthens resilience, and expands joy.

This Rock invites you to listen deeply, learn through others, invest in relationships, and celebrate traditions together. Connection reminds us we’re not meant to do this alone — we flourish in community.

Rock 4: Advocate and Inspire

Lead with purpose, amplify joy, and create ripple effects.

Flourishing isn’t just personal — it’s collective. Rock 4 is about using your voice, your story, and your life as a model to inspire others — something we’ve seen create ripple effects time and again. It means sharing your story, welcoming and celebrating women of all ages, mentoring across generations, and rejecting ageism and limiting norms.

When you honor your body’s capabilities, support causes that matter, and live boldly with purpose, you create ripples of change. This Rock reminds us that we are stronger together — and that joy expands when it’s shared.

What’s Next?

Reading about the Four Rocks is just the beginning. Pause and reflect: Which Rock feels most alive for you right now? Maybe it’s resetting your mindset, listening inward, reaching out to someone you love, or boldly sharing your story.

Choose one small step this week — write down your vision, practice mindful eating, call a friend, or celebrate a win in community. Each action builds momentum.

And if you’re ready for more support, Rumblings is here to walk alongside you:

• Join a class — Dive deeper into mindset, mindful eating, and purposeful living with our new online classes this fall.

• Travel with us — Experience the power of intentional travel in Portugal. Our 2026 trip will be announced in the next few weeks. Add your name to the list to be first to know about this exciting experience.

• Use our journals — Bring the Rocks into daily practice with our new Beyond the Itinerary Travel Journal and our 90-Day Journals.

• Read our blog — Fresh reflections and practical tools for living well in midlife.

Because when we live by the Four Rocks, we don’t just add years to our life — we fill those years with joy, connection, and purpose. This is what it means to truly flourish in midlife and beyond.

This winter, I (Rebecca) spent a few months living in South Carolina as I entered my first year of an empty nest. While I missed the comforts of Minnesota, I found myself stepping out more—attending book events, trying new restaurants, popping into fitness studios, strolling through farmers markets, and discovering local gems—to get to know the area.

I realized something unexpected: I was more adventurous in a new town than I tend to be in my own.

That sparked a thought.

Why not explore our backyard with that same spirit of curiosity and joy? So this summer, Karyn and I are making it a priority to get out and experience all the incredible things Minnesota has to offer.

Our Local Summer Series is a simple, intentional effort to soak up summer through good food, movement, community, and connection.

And you're invited.

Each month, we'll do something local: farmers markets, farm visits, lake walks, berry picking, kayaking, and even garlic festivals (yes, really!). Most experiences are free or low-cost. A few require registration through their website, like our June visit to the Wise Acres Farm.

Let us know if you're coming through our Free registration link so we can meet you there and share the experience.

Here's what's coming up—mark your calendars and bring a friend!

Summer 2025 Meetup Schedule

May

• 🥬 May 17: Mill City Farmer’s Market + Walk
  Join us at 9:00 a.m. for a morning walk along the river, followed by a visit to the vibrant Mill City Market.
  

• 🥖 May 31: Walk Around Lake Harriet + Snack
  We’ll start at the Lake Harriet Band Shell at 2:00 p.m. and end with a bite at Bread & Pickle.
  

June

• 🍓 Mid-June (TBD): Strawberry Picking at The Strawberry Basket
  The date will be selected based on the crop. We’ll pick berries (and maybe some flowers!) and soak in the summer vibes.
  

• 🚜 June 21: Farm Day 2025 at Wise Acres
  A beautiful, family-friendly day on the farm in Plato, MN—picnic lunch, farm tours, animals, and hands-on fun. Please meet us at the farm at 10:30 a.m. 🎟️ Tickets are required. (CSA members get a discount.
  

July (Dates coming soon)

• 🍕 Red Barn Farm Pizza Night + Bike Ride
  Ride, eat, relax—a picturesque evening with friends and pizza on the farm.
  

• 🫐 Blueberry Picking at Blueberry Fields of Stillwater
  A sweet way to spend a summer morning. Pack a picnic and make a day of it!
  

August

• 🧄 August 9: Minnesota Garlic Festival
  Garlic lovers unite for live music, artisan vendors, and all things garlic. Meet us in Hutchinson at 10:30 a.m..
  

• 🛶 August 24: Kayak the Kinni
  Float down the beautiful Upper Kinni River with us! We’ll rent kayaks and explore an all—levels route. It's a peaceful end-of-summer adventure.
  

Ready to Join Us?

There’s no big commitment—just small, meaningful ways to connect and explore together.

We’ll keep you posted with any date changes or new additions.

➡️ First, visit our webpage. View the events you're interested in. If tickets are required, purchase tickets through the event page.

➡️ For all events, please sign up through our Google form so we know you are coming, and we can communicate where to connect with the group and any unexpected itinerary changes.

This summer, let’s experience local life fully—and together. We look forward to seeing you at an event soon!

We already know why exercise matters.
It strengthens our muscles and bones. It supports heart health and balance.
It helps us manage our weight, mood, sleep, and stress.

But what if we paused all the “shoulds” and asked a different question:

What if we moved our bodies not to fix them… but to feel them again?

Because when we move, not to perform, not to punish, not to shrink — but to truly tune in, something shifts.

We start to notice. We begin to appreciate it.
The subtle stiffness in our hips eases after stretching.
The low hum of depletion that tells us we need rest, not just caffeine.

The injury heals a little faster, and the recovery from surgery proceeds quickly.
The deep exhale after a walk reminds us we were holding more than just our breath.
We feel ourselves again.

Reclaim Your Relationship with Your Body

By midlife, we’ve often spent decades tuning out our bodies.
We’ve pushed through illness to take care of others.
We’ve downplayed pain because there was work to do.
We’ve silenced discomfort because it wasn’t convenient.

But what if movement became the way we listen again? 

To the aches, yes — but also to the strength.
To the emotions stored deep in our joints.
To the wild, often messy, but real messages our bodies are constantly sending us.

Use Movement to Find Stability in the Storm

Midlife brings a swirl of emotion:
Grief, joy, rage, tenderness, loneliness, freedom, confusion — often all in the same day.

Movement can be our anchor.

Not because it solves everything, but because it provides a point of reference.
To feel what we feel, without judgment.
To release what no longer fits.
To remind ourselves that we are still here, strong, present, and capable.

You’re Enough—No Thinner Version Required.

Let’s be clear:
You don’t have to earn your worth through a smaller body.
You don’t need to chase aesthetics to prove your value.

You can move because it makes you feel alive.
Because you want to be the kind of woman who hikes the trail, plays with her grandkids, climbs the stairs with ease, or dances barefoot in the kitchen.

You move because you are a woman who moves.
Strong. Independent. Fierce.

 Not someday — right now.

Try It: A Mindful Movement Journal Entry

Here’s a sample journal prompt from our upcoming “The Mindful Movement Journal: A Journey to Strength, Identity, and Joy — a space to reflect on your movement and mood, and how tuning into your body can guide you toward the life you want to live:

Today’s Movement:
What did you do?
☐ Walk
☐ Lift weights
☐ Stretch
☐ Rest
☐ Something else: ___________

How did I feel before I moved?
(Ex: depleted, anxious, distracted)

How did I feel after I moved?
(Ex: clearer, steadier, more awake)

What signals did my body send me today?
(Ex: tension in my neck, energy crash midafternoon, sore knees)

If my body could talk, it would say…
(Fill in your blank)

Movement Isn’t Just a Habit.

It’s a way home.

Let’s stop performing and start listening.
Let’s move not to fix ourselves, but to honor ourselves.

Use this practice to emphasize the integration of mindfulness with physical movement, aiming to help individuals discover inner strength, a renewed sense of identity, and joy through their physical activities. Movement is a tool for building confidence, fostering connection, and promoting overall well-being.

You don’t have to do it alone, and you don’t have to wait.
Let’s move forward, together.

How often have you told yourself, “I just need to find more balance”?

It’s a phrase that floats around in conversation like a goalpost we should all be chasing. Balance in work and rest. Balance in parenting and partnering. Balance in food, fitness, and friendships. It sounds reasonable—noble, even.

But lately, we’ve wondered: Is balance really what we’re after? Or are we yearning for something that feels a little more human and alive—something like rhythm?

Cris Jansen recently wrote in Simplicity Magazine,

“Aiming for rhythm is a far kinder way to get where you want to go. Rhythm is a cadence you can dance to. It allows for dips and twirls and the unexpected.”

That line stopped us in our tracks.

Balance, while beautiful in theory, often feels like a tightrope walk. It implies perfection—carefully calibrating time, energy, and emotions. One misstep, and things feel out of whack.

But rhythm? Rhythm offers movement. Variation. Grace.

Rhythm invites us to tune in to what lights us up, to pay attention to our energy, joy, needs, and season of life, and to create a flow that honors those things.

What Does Rhythm Feel Like?

Rhythm isn’t about doing it all daily—it’s about creating a cadence that supports your life over time.

It might look like:

• Cooking nourishing meals most of the week, but allowing weekends to be looser, more playful, and celebratory.

• Moving your body when your energy is high and resting when you need to slow down.

• Creating space for connection one week and solitude the next.

• Knowing when to show up fully and when to retreat and refill your cup.

• Spending time with people who make you feel most like yourself, and stepping back from those who leave you feeling off-balance.

• Diving into purpose-driven work or play that gives your days meaning, and permitting yourself to pause when you need space to breathe.

In rhythm, we honor the natural ebbs and flows of our energy. We allow joy and meaning to guide us more than a checklist. We shift from striving to aligning. Finding rhythm isn’t just about productivity but connection to who and what matters most. 

When we move with rhythm, grounded in connection and purpose, we find our way back to our most authentic self—the one who knows what matters, and moves through life in harmony with it.

An Invitation to Reflect

Instead of asking yourself, “How can I be more balanced?” try asking:

• What rhythms feel good in my current season?

• Where do I feel energized? Where do I feel drained?

• What kind of flow would support me right now?

• Am I giving myself space for spontaneity, creativity, or delight?

• Who or what helps me feel most like myself, and am I making time for that connection?

Rhythm doesn’t demand perfection—it invites presence.

So maybe we can stop pressuring ourselves to “get it all right” and instead start listening to our rhythm—the one that’s uniquely ours, one that allows for dips, twirls, and the unexpected beauty of this midlife season.

Let’s not just aim for balance. Let’s move to the rhythm of our lives. When we honor our natural rhythms—anchored by purpose and fueled by connection—we create space to keep going and come home to ourselves.

Midlife is a season of shifts—our roles change, relationships evolve, and we often reflect on where we’ve been and where we’re going. However, within this reflection lies an opportunity to be fully present and deeply connected to the people and communities that matter most.

Our fast-paced, technology-driven world often pulls us away from meaningful engagement. We become distracted, our attention divided, and before we know it, moments slip away without us genuinely experiencing them. However, research shows that cultivating deep, authentic relationships is more than just emotionally fulfilling—it’s essential for our well-being.

A recent American Journal of Health Promotion article emphasizes that strong social connections can significantly reduce the risk of chronic disease, improve emotional well-being, and even extend lifespan. The study highlights that feeling connected provides a buffer against stress, increases resilience, and promotes better physical and mental health. This reinforces what many of us instinctively know—connection is not just a nice-to-have but a vital component of a healthy, vibrant life.

Why Connection Matters Now More Than Ever
As midlife women, we are often the glue that holds families, friendships, and communities together. But in doing so, we sometimes lose sight of our need for genuine, heart-centered connection. The research is clear—social connection is a key determinant of well-being. Strong relationships are linked to lower rates of depression, reduced inflammation, and even better immune function.

Presence is the First Step Toward Connection
Being fully present is the foundation of deep connection. It’s not just about being physically there—it’s about showing up wholeheartedly. It’s the difference between having a conversation while checking your phone and genuinely listening to someone’s story. When fully present, we create space for authenticity, trust, and understanding.

At Rumblings Media, we’ve seen how midlife travel, shared experiences, and mindful living can foster these moments of presence and connection. Whether it’s gathering around a dinner table in a remote part of South Africa, sharing laughter on a nature walk, or engaging in meaningful conversations with like-minded women, these experiences remind us that being present is a gift we give both to ourselves and others.

Practical Ways to Cultivate Presence and Connection
✅ Turn Off the Noise
Our digital world thrives on constant input, but meaningful connection thrives in quiet moments. Create space by turning off notifications, setting boundaries around screen time, and making room for undistracted conversations.

✅ Practice Deep Listening
Listening isn’t just hearing words—it’s absorbing what someone is saying with curiosity and compassion without thinking about your response as the other person speaks. Deep listening builds trust and opens the door to genuine understanding.

✅ Create Intentional Gatherings
Midlife is the perfect time to cultivate deeper friendships and community by intentionally bringing people together. Whether hosting a book club, planning a retreat, or simply meeting for coffee, these gatherings create opportunities for genuine connection.

✅ Move with Purpose
Movement isn’t just about fitness—it’s a way to reconnect with yourself and others. Aligning physical activity with our deeper values cultivates a sense of purpose. Whether walking with a friend, practicing yoga, or enjoying nature, moving with intention strengthens both body and spirit.

✅ Celebrate Small Moments
Connection isn’t always about grand gestures. It’s found in everyday moments—sharing laughter over coffee, checking in on a friend, or offering a kind word. Savoring these small moments strengthens relationships and builds lasting bonds.

Reclaiming Purpose Through Connection
At its core, connection recognizes that we’re all part of something larger than ourselves. Fostering a sense of belonging enhances overall health and resilience. As we navigate this midlife season, let’s embrace opportunities to cultivate meaningful relationships that sustain us and contribute to our collective well-being.

So, ask yourself:
➡️ Who do I want to be fully present for?
➡️ How can I deepen my relationships and create more meaningful connections?
➡️ What small shifts can I make to show up with more intention in my daily life?

The Time Is Now
There’s no better time than now to embrace the power of presence and connection. Whether through shared travel experiences, intentional conversations, or simply slowing down to savor the moment, midlife offers us a chance to redefine what it means to live well. Let’s lean into this season with open hearts and a commitment to creating relationships that nourish, sustain, and inspire us for years to come. ❤️

This winter, a friend invited me to try a new Pilates studio. I jumped into the opportunity as I genuinely enjoy trying new things. Maybe it’s because I grew up as an only child with an adventurous single mom. She was always up for something different—new places, foods, and experiences. That spirit of curiosity rubbed off on me, but I’ve noticed her willingness to explore the unknown has faded as she's gotten older. And it’s made me wonder: does that just happen with age, or do we have a choice?

The instructor shared something fascinating as our Pilates class wrapped up this morning. She’s been interviewing centenarians—those incredible individuals who have lived 100 years or more—and one standard piece of advice keeps coming up: Keep trying new things. The secret to longevity, it seems, isn’t just good genes or luck—it’s the ability to remain engaged with life, to keep learning, stretching, and stepping outside our comfort zones.

Karyn and I have seen this play out time and time again in our work with midlife women. Some live by this principle naturally, but others are hesitant, uncomfortable, and even fearful when faced with the unfamiliar. We see it when they hesitate to eat new food, resist traveling to a foreign country, or shy away from an activity that challenges them. And yet, when they take that leap—whether it’s riding a scooter through the streets of Vietnam, setting off on a solo adventure with a group of strangers, or simply signing up for a class they’ve never tried—something magical happens. Their world expands. The joy, pride, and confidence they gain from stretching themselves and overcoming fear is contagious.

The Science Behind New Experiences and Aging Well

Research overwhelmingly supports the idea that new experiences enhance brain health, emotional well-being, and longevity. Here’s why:

1. Neuroplasticity and Cognitive Function: Our brains can form new connections well into old age. Learning something new—whether a language, a skill, or an activity—strengthens neural pathways and can even increase brain volume, particularly in regions related to memory and learning.

2. Memory Retention: Studies have shown that older adults who engage in cognitively challenging, novel activities experience improvements in episodic memory, working memory, and cognitive flexibility.

3. Emotional Well-Being: Novel experiences bring excitement, curiosity, and a sense of accomplishment. This engagement has been linked to lower rates of depression, greater life satisfaction, and an overall improved mood.

4. Longevity Benefits: Studies suggest that people who regularly seek out new experiences tend to live longer. Being open to learning and change keeps the body and mind active, contributing to a longer, healthier life.

25 Ways to Try Something New Today

Want to bring more novelty into your life? Here are 25 ideas to get you started:

1. Try a new fitness class (Pilates, boxing, rock climbing)

2. Sign up for a dance lesson (ballroom, salsa, belly dancing)

3. Learn a few phrases in a new language, or take a language class

4. Cook a dish from a different culture

5. Take an art or pottery class

6. Go on a solo day trip to a nearby town you’ve never explored

7. Join a book club with a genre you don’t usually read

8. Try cold-water immersion or a new relaxation technique

9. Learn a musical instrument, or revive playing one from your youth

10. Learn by heart a poem or short story - or write one yourself

11. Start a daily journaling or gratitude practice

12. Rent a bike or scooter and ride through a scenic area

13. Go on a guided nature walk, bird watching, or foraging tour

14. Experiment with a new style of clothing

15. Attend a lecture or TED-style talk or seminar on an unfamiliar topic

16. Volunteer for a cause outside your comfort zone

17. Try a new sport (pickleball, golf, stand-up paddleboarding)

18. Take a spontaneous road trip

19. Join a local hiking or adventure group

20. Sleep under the stars or go on a camping trip

21. Try improv or public speaking for fun

22. Visit a museum or gallery you wouldn’t usually choose

23. Say yes to a social invitation you’d usually turn down

24. Swap routines—change the route you walk, the coffee shop you visit, or the music you listen to

25. Plan a trip to a destination completely different from anywhere you’ve been before

Embrace the New, Embrace Life

Stepping into the unfamiliar isn’t just about avoiding boredom—it’s about keeping our minds sharp, our spirits lifted, and our bodies strong. If centenarians swear by it if science backs it up, and if we see it transform the lives of women around us, why not embrace it?

Engaging in new activities can bring fresh perspectives and friendships into your life. Expanding your social activities creates unexpected opportunities that benefit both your mind and body, and the meaningful connections you build can uplift your heart and overall well-being.

So, what’s the next new experience you will try? Let’s make midlife the beginning of something incredible.

We’d love to hear about the new experiences you’re embracing! Share your story with us by emailing contact@rumblingsmedia.com or using the hashtag #RumbleToRenew on social media. Let’s create a movement to try new things, find joy and delight in life, and live well while we age well!

References

1. Boyke, J., Driemeyer, J., Gaser, C., Buchel, C., & May, A. (2008). Training-induced brain structure changes in the elderly. The Journal of Neuroscience, 28(28), 7031-7035.

2. Park, D. C., Reuter-Lorenz, P. (2009). The adaptive brain: Aging and neurocognitive scaffolding. Annual Review of Psychology, 60, 173-196.

3. Wilson, R. S., Barnes, L. L., Krueger, K. R., et al. (2005). Early and late life cognitive activity and cognitive systems in old age. Journal of the American Medical Association, 295(7), 682-690.

4. Akbaraly, T. N., Sabia, S., Hagger-Johnson, G., et al. (2013). Does overall diet in midlife predict future aging phenotypes? A cohort study. The American Journal of Medicine, 126(5), 411-419.

5. Martin, P., Kelly, N., Kahana, B., Kahana, E., Willcox, B. J., Willcox, D. C., & Poon, L. W. (2015). Defining successful aging: A tangible or elusive concept? The Gerontologist, 55(1), 14-25.

Midlife can be a season of transformation, but for many women, it also comes with feelings of being unseen, undervalued, and disconnected—not just from others but from themselves. We’ve spent decades absorbing external expectations: how to look, what to eat, how to raise a family, how to succeed at work, and even how to think or feel.

As Carl Jung wisely said, “Who looks outside, dreams; who looks inside, awakes.”

This resonates deeply in midlife because, after years of tuning into the world’s expectations, it’s time to turn up the volume on our inner wisdom. Reclaiming our inner compass isn’t just possible—it’s powerful, necessary, and the key to stepping into this next chapter with unshakable confidence, boundless joy, and unapologetic authenticity.

Why We Become Disconnected from Ourselves

From a young age, we are conditioned to seek external validation. We learn to prioritize the expectations of family, teachers, employers, and society over our internal knowing. 

Over time, this pattern can leave you feeling disconnected from your truth. Do any of these sound familiar? You may:

• Override gut feelings in favor of logical, “rational” decisions others approve of.

• Suppress emotions to maintain peace or avoid conflict.

• Follow trends and advice that don’t align with our desires or values.

• Struggle with decision-making because we no longer trust ourselves.

• Feel like you need permission before making big (or even minor) life choices.

• Put others' needs first to the point where you lose sight of what you truly want.

• Doubt your capabilities despite years of experience, wisdom, and resilience.

• Downplay your achievements or brush off compliments instead of owning your success.

• Look outside yourself for answers rather than trusting your inner wisdom.

If any of these resonate with you, know you’re not alone. 

The good news? You can reconnect and tune back in with yourself—and it starts now!

How to Reconnect with Your Inner Wisdom

1. Create Stillness and Space for Yourself

The world is noisy, and wisdom whispers. If you never carve out quiet moments for yourself, it’s hard to hear your inner voice. Create space by:

• Taking morning walks without distractions.

• Sitting in silence with your coffee or tea instead of scrolling your phone.

• Practicing deep breathing or meditation, even for just a few minutes.

2. Tune Into Your Body’s Messages

Your body holds immense wisdom, often communicating through physical sensations. Pay attention to:

• What expands or contracts your energy—do certain people, places, or activities drain you or light you up?

• How does your body react when making decisions? Does a yes feel open and light, while a no feels heavy or constricted?

• When something feels right, does your breath deepen, your posture relax, or your heart feel lighter? 

Your body often knows the answer before your mind does.

3. Start a Daily Check-In Practice

Rebuilding trust in yourself starts with simple, consistent check-ins. Try asking yourself each morning:

• What do I need today?

• How do I feel right now?

• What is one thing I can do to honor myself?

• Do certain people, environments, or commitments consistently leave you feeling drained, anxious, or exhausted versus energized, inspired, or relaxed?

• Are you feeling a little intuitive nudge?

Journaling your answers can reveal patterns over time and help you see where you might be overriding your needs.

4. Break Free from External Expectations

One of the most significant barriers to inner wisdom is the weight of external expectations. Start questioning:

• Am I making this decision because it feels right or because it’s what others expect?

• What would I do if I truly trusted myself?

• How can I make choices based on desire rather than duty?

• Are you seeking permission before you act?

5. Use Movement to Reconnect

Physical movement is a powerful way to break free from mental chatter and reconnect with your intuition. Activities like yoga, dancing, hiking, or swimming can help you get out of your head and into your body. By engaging in mindful movement, you create space to quiet external noise, release tension, and strengthen the connection between your body and intuition, allowing clarity and self-trust to emerge naturally.

6. Trust the Nudges and Act on Them

Your intuition speaks in nudges, whispers, and gut feelings. The more you listen and act, the stronger it becomes. Start by honoring small things—choosing a book that calls to you, declining an invitation that doesn’t feel right, or making a spontaneous decision that excites you.

The Power of Reconnection

When you begin to reconnect with your inner wisdom, everything shifts. You feel more grounded in your decisions, more confident in your choices, and more at peace in your skin. You reclaim your autonomy and become the authority in your own life.

This season of midlife is not about fading into the background. It’s about rediscovering the vibrant, intuitive, powerful woman you’ve always been. And that begins with listening to yourself.  

How will you reignite your inner wisdom and step into this next chapter with confidence and clarity?

Are you worn out from restrictive diets and the never-ending cycle of guilt surrounding food? Intuitive and mindful eating methods provide a refreshing, evidence-based way to nourish your body without feeling deprived. Suppose you’ve lost the pleasure of eating because of excessive food rules, ongoing restrictions, or a good-versus-bad food mindset. In that case, the first step involves shifting your mindset—transitioning from guilt to self-trust, nourishment, and satisfaction. These books will assist you in breaking away from diet culture, reconnecting with your body's natural hunger and fullness signals, and cultivating a healthier, more fulfilling relationship with food. Whether you seek practical strategies, daily motivation, or a deeper insight into food freedom, this curated list of top intuitive and mindful eating books will assist you on your journey to eating with confidence, joy, and self-trust.

Both intuitive eating and mindful eating encourage a healthier, non-diet approach to food, but they have distinct philosophies:

• Intuitive Eating is a self-care framework developed by dietitians Evelyn Tribole and Elyse Resch. It helps individuals reconnect with their body's natural hunger and fullness cues while rejecting external diet rules. It is based on 10 principles that guide individuals toward food freedom, body trust, and a peaceful relationship with eating.

• Mindful Eating is rooted in mindfulness practices, focusing on bringing full awareness to the eating experience. It encourages slowing down, savoring food, and being fully present while eating—without judgment or distraction. Mindful eating can be part of intuitive eating but does not necessarily reject dieting or external food rules.

Now, here are some of the best books available on both topics:

Mindful Eating Books

• Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food – Jan Chozen Bays, MD

• A foundational book on mindful eating, written by a physician and Zen teacher, offering practical exercises and meditative approaches to food.

• The Mindful Eating Workbook: Simple Practices for Nurturing a Healthy Relationship with Food – Lynn Rossy, PhD

• A hands-on guide with exercises to develop mindfulness and self-compassion around eating.

• Savor: Mindful Eating, Mindful Life – Thich Nhat Hanh & Lilian Cheung, RD

• It is a powerful book blending Buddhist wisdom and nutrition science to cultivate mindfulness in eating and life.

• Eat What You Love, Love What You Eat: A Mindful Eating Program to Break Your Eat-Repent-Repeat Cycle – Michelle May, MD

• A guide to breaking free from restrictive dieting and enjoying food with awareness and balance.

• The Joy of Half a Cookie: Using Mindfulness to Lose Weight and End the Struggle with Food – Jean Kristeller, PhD

• A practical approach to eating mindfully while still enjoying indulgences in moderation.

• Well Nourished: Mindful Practices to Heal Your Relationship with Food, Feed Your Whole Self, and End Overeating – Andrea Leiberstein, MPH, RDN, IMTA CMT-P, RYT

  • Well Nourished shows you how to develop a mindful relationship with food as you nourish yourself emotionally.

Intuitive Eating Books & Resources

• Intuitive Eating: A Revolutionary Anti-Diet Approach – Evelyn Tribole, MS, RD & Elyse Resch, MS, RD

• The original book that launched the intuitive eating movement is now in its fourth edition. It offers a step-by-step framework for breaking free from diet culture.

• The Intuitive Eating Workbook: Ten Principles for Nourishing a Healthy Relationship with Food – Evelyn Tribole, MS, RD & Elyse Resch, MS, RD

• A companion workbook with exercises and journal prompts to help implement intuitive eating principles.

• The Intuitive Eating Journal: Your Guided Journey for Nourishing a Healthy Relationship with Food – Evelyn Tribole, MS, RD & Elyse Resch, MS, RD

• A guided journal designed to deepen the intuitive eating experience, offering reflective prompts and exercises.

• The Intuitive Eating Card Deck: 50 Bite-Sized Ways to Transform Your Relationship with Food – Evelyn Tribole, MS, RD & Elyse Resch, MS, RD

• A deck of 50 cards providing quick, actionable insights and reminders to support the practice of intuitive eating.

• Intuitive Eating for Every Day: 365 Daily Practices & Inspirations to Rediscover the Pleasures of Eating – Evelyn Tribole, MS, RD

  • A daily guide with short, actionable practices and inspiration to reinforce intuitive eating principles in everyday life.

• Unapologetic Eating: Make Peace with Food and Transform Your Life – Alissa Rumsey, MS, RD

  • It focuses on dismantling diet culture and reclaiming autonomy over eating habits.

• Intuitive Eating for Life: How Mindfulness Can Deepen and Sustain Your Intuitive Eating Practice – Jenna Hollenstein, MS, RDN

  • Explores how mindfulness strengthens intuitive eating, offering practical strategies to sustain an intuitive approach to food for the long term.

• Anti-Diet: Reclaim Your Time, Money, Well-Being, and Happiness Through Intuitive Eating – Christy Harrison, MPH, RD

  • A research-backed critique of diet culture explains how intuitive eating can help people break free from the toxic cycle of dieting and reclaim their well-being.

If you're ready to break free from diet culture, reconnect with your body's natural cues, and build a healthier relationship with food, intuitive eating and mindful eating offer powerful, evidence-based approaches to help you do just that. Whether you're looking to deepen your awareness around eating with mindful eating techniques or fully embrace intuitive eating’s anti-diet framework, the books in this list provide the guidance and tools you need. 

Take the first step toward food freedom and self-trust—grab a book, start exploring, and begin your journey toward a more nourishing and fulfilling way of eating today! 

Need help getting started? Read more about becoming a conscious and mindful eater in midlife, and check out our upcoming mindful eating classes! 

If you’ve spent years—or even decades—on and off diets, struggling with food guilt and chasing an ever-changing ideal of what your body should look like, you’re not alone.

For generations, women have been told that being smaller is better, that our worth is tied to our weight, and that food is something to be controlled rather than enjoyed. We’ve been praised for shrinking ourselves, celebrated for restriction, and conditioned to believe that hunger is something to be ignored or manipulated.

But what if there was another way?

Mindful eating offers a powerful shift—a chance to break free from diet culture, relearn how to listen to your body and develop a healthier relationship with food that isn’t driven by guilt, shame, or external rules.

If you’re ready to step off the dieting rollercoaster and into a more peaceful, empowered way of eating, here’s how to get started.

Why Our Relationship with Food Feels So Complicated

Many women struggle with food not because they lack willpower but because they’ve been conditioned to ignore their bodies in favor of external diet rules. Some of the most common struggles include:

• Ignoring hunger cues – Years of dieting teach women to push through hunger, delay meals, or suppress appetite with caffeine or gum. Over time, this disconnect makes it hard to recognize real hunger.

• Eating for emotional reasons – Food is often used for comfort, stress relief, boredom, or reward, making it difficult to separate true hunger from emotional eating.

• Rushing through meals – Many women eat on autopilot, multitasking or grabbing whatever’s convenient, leading to overeating or feeling unsatisfied.

• All-or-nothing thinking – Decades of diet culture promote a "good vs. bad" food mentality, making it easy to spiral after eating something “off plan.”

• Eating on autopilot due to environmental cues – Many women associate eating with specific activities, like snacking while watching TV, grabbing a handful of something while reading, or always needing popcorn at the movies. These unconscious habits can lead to eating even when hunger isn’t present.

• Measuring success by weight, not well-being – Women are taught to judge success by a number on the scale instead of focusing on how food makes them feel.

These deeply ingrained beliefs don’t disappear overnight, but mindful eating can help you relearn how to trust yourself around food.

6 Beginner Steps to Mindful Eating

Getting started with mindful eating doesn’t require perfection. It’s about slowing down, tuning in, and creating a new, healthier way of relating to food—one small step at a time.

1. Pause Before You Eat

Before taking a bite, take a moment to pause. Ask yourself:

• Am I physically hungry?

• What do I truly feel like eating?

• How do I want this meal to make me feel?

• Have I associated eating with other actions?

This simple check-in helps you eat with intention rather than out of habit or emotion.

2. Remove Distractions

For many women, eating happens on the go—while scrolling social media, watching TV, or working. But distraction makes it easy to overeat without even noticing.

Try eating without screens or multitasking for at least one meal a day. Sit down, take a deep breath, and focus on the experience of eating.

3. Slow Down

When you rush through meals, your brain doesn’t have time to register fullness. Slowing down lets you enjoy food and recognize when you've had enough.

Some simple ways to eat more slowly:

✅ Put your fork down between bites
✅ Chew each bite thoroughly (aim for 20-30 times)
✅ Take a sip of water between bites
✅ Notice flavors, textures, and aromas
✅ Pause during your meals to assess your hunger and fullness

4. Check In With Your Fullness

Midlife women often struggle with overriding hunger and fullness cues because they’ve learned to ignore them in the name of dieting. Many have spent years following external food rules, such as eating a certain number of calories, finishing a pre-measured portion, or only allowing themselves to eat at designated times.

Instead of eating according to a diet plan, try tuning into your body’s cues by stopping at a comfortable level of fullness—where you're satisfied but not overly full. A hunger/fullness scale (1 = starving, 10 = uncomfortably full) can help. Ideally, start eating around a rating of 3-4 (gently hungry) and stop at 6-7 (satisfied, not stuffed).

Download our FREE Live Inside Out Hunger Fullness Self-Reflection worksheet to help you get started. 

5. Identify Unconscious Eating Cues

Many of us have automatic eating habits tied to specific activities—snacking while watching TV, munching while reading, or always needing something to eat in the car. These habits can override natural hunger cues and lead to mindless eating.

To bring awareness to this, try:

• Noticing when you reach for food out of habit, not hunger.

• Experimenting with new routines—can you read or watch TV without snacking?

• Ask yourself if you genuinely want food or if it’s a conditioned behavior.

This slight shift in awareness can help you break automatic eating patterns and eat in a way that truly serves your body.

6. Release Judgment

One of the most significant shifts in mindful eating is letting go of food guilt.

• Food is not "good" or "bad."

• Eating something indulgent doesn’t mean you "messed up."

• Every meal is an opportunity to nourish yourself—physically and emotionally.

If you catch yourself judging your choices, pause and reframe:
Instead of “I shouldn’t have eaten that,” try “I enjoyed that meal, and now I’ll listen to what my body needs next.”

A New Way Forward

Mindful eating isn’t about rules—it’s about awareness, self-trust, and breaking free from decades of dieting mindset.

As you begin this journey, permit yourself to:
✔ Eat in a way that feels good for you
✔ Let go of guilt and perfectionism
✔ Tune into your body's needs instead of diet rules

Mindful eating is a practice, not a pass-or-fail test. Each time you bring awareness to a meal, you move toward a healthier, more peaceful relationship with food.

What’s one small step you can take today toward eating more mindfully? Share in the comments!

Are you seeking more support to reconnect with your body’s natural hunger and fullness cues and discover a balanced, intuitive approach to eating? Check out our upcoming in-person Mindful Eating for Midlife class on March 6, 2025, from 6:30 to 8:30 p.m. 

There’s something about travel in midlife that feels different. Maybe it’s because we no longer chase the been-there, done-that moments. Perhaps it’s because we’ve realized that the best experiences aren’t about how many places we see but how deeply we experience them. Or maybe it’s because, at this stage of life, we crave something more than just an escape—we crave connection. Connection with fellow travelers and an opportunity to connect with local women are two of the reasons why we organize small travel group trips for women. 

The secret to unlocking that connection? Being a traveler, not a tourist.

Why Travel Feels Different in Midlife

In our 20s and 30s, travel often felt like a race—to check off must-see attractions and prove something to ourselves or others. But midlife brings a different energy. We’re not looking to simply collect experiences but to immerse ourselves in them.

For example, we want to sit at a family-run taverna, not just take a picture of the food. We desire genuine and authentic conversations, not just observations from a distance. We want to be in a place, not just pass through it. Most of all, we seek to know people who remind us that the world is vast, generous, and filled with stories waiting to be heard. 

Travel reminds us that people around the globe are not so different from each other in our aspirations, love of family, and desire to leave behind a better world. 

We want to share this immersive approach to travel as a way for midlife women to expand their philosophy around exploration—moving beyond checklists and itineraries to embrace deeper connections, meaningful experiences, and personal transformation. 

Join us in our upcoming travel class to learn how to cultivate this mindset and bring more purpose to every journey. If you’re not local, try these tips for reinvigorating your travel experiences. 

How to Travel for Meaning, Not Just Movement

1️⃣ Follow the Rhythm of a Place, Not a Schedule

• Instead of cramming every day with activities, let yourself wake up without a plan. Wander the streets, find a small café, and listen to how life moves around you. Or talk to locals about a must-see experience just off the beaten path. 

2️⃣ Stay Where You Can Connect

• Boutique inns, guesthouses, or even small rentals in local neighborhoods offer a different experience than big resorts or chain hotels. You’ll meet people, hear stories, and feel the pulse of a place in a way that big box hotels just can’t offer.

3️⃣ Learn a Few Local Words (and Use Them!)

• A simple “hello” or “thank you” in the local language goes a long way in creating warmth and connection. It shows that you’re not just a spectator—you’re here to engage.

4️⃣ Say Yes to Unplanned Moments

• Some of the best travel experiences come from unexpected detours: an invitation to a family dinner, a festival you didn’t know was happening, or a stranger who becomes a friend. The more you lean into spontaneity, the more open your travel experience becomes.

5️⃣ Travel with People Who Want More Than Just Sightseeing

• There’s a difference between traveling with a group that rushes from one attraction to another and traveling with people who want to experience the depth of a place. Find companions who want to feel the culture, not just observe it.

Where Are You Headed Next?

If this sounds like the kind of travel you’re craving, we invite you to join us. This year, we’re heading to Greece for two trips with different travel experiences. We’ll embrace slow mornings, deep conversations, and experiences that connect us to the place and each other. We’ll immerse ourselves in this beautiful country's culture and authentic experiences the way a local would. 

And if you’re not quite ready to pack your bags but want to explore how travel in midlife can be genuinely transformative. In that case, we’re offering a community ed class on the power of midlife travel—how it can shape our perspective, build lasting connections, and help us rediscover ourselves.

Because at this stage of life, travel isn’t just about going somewhere. It’s about learning, experiencing deeply, living fully, and growing. Are you ready? We can’t wait to go somewhere fun together!

Midlife is like halftime in the game of life—you’ve got a little sweat on your brow, some solid plays behind you, and the whole second half ahead. For many women, this stage is a mix of "What now?" and "Let’s go!" Maybe the kids are grown, careers are shifting, or you’re just ready for something new. Simon Sinek’s podcast episode, Why Are All Bosses Idiots? Insights on Leadership and Community got me (Karyn) thinking: what if midlife could be the most exciting chapter yet, full of connection, purpose, and a bit of reinvention?

Sinek reminds us that community and service are more than just warm, fuzzy ideas—they’re the secret sauce to living a meaningful life. True fulfillment doesn’t come from climbing the ladder or chasing the next milestone; it’s about connecting with others and contributing to something bigger than ourselves. For midlife women, this means swapping the "what’s next" panic for "How can I make this life phase awesome—for me and for others?"

Finding Purpose Through Service

Remember when life came with built-in labels: student, mom, boss? Well, midlife is your chance to toss the labels and pick your own adventure. Sinek’s big idea? Service isn’t just nice; it’s necessary. Helping others—whether that’s mentoring, volunteering, or championing a cause you love—is like hitting the refresh button on your sense of purpose. Plus, it feels amazing. So why not pay it forward and find yourself in the process?

Building Your Dream Team

There’s something truly powerful about helping another woman navigate her midlife challenges—it’s like therapy, but with coffee and laughs (and maybe a few tears). Consider being a “sponsor” to one another—someone else going through this stage of life for the first time, just like you. By sharing your struggles, victories, and lessons, you’ll help her while finding deeper clarity and healing for yourself. Together, you’ll build the kind of connection that turns life’s toughest moments into a shared journey. Because let’s face it—none of us really knows what we’re doing, but doing it together makes all the difference. Just like when we may have had young children, it was all about creating a support system - a community of other new parents. 

Sinek says it best: "Community is everything." But let’s be real—making friends as an adult can feel like trying to find a seat at the cool kids' table. Still, we need our people. And it’s natural that our community and friendships evolve and change throughout our lives. 

It can be hard to make new friends as adults. It’s why we feel so passionate about building connections through in-person classes, women's travel groups, and other events. Whether it’s a book club, workout group, or just a buddy for coffee dates, these connections make life richer. Bonus: studies show community isn’t just good for the soul—it’s great for your health. So, get out there and build your dream team. (Pro tip: bring snacks.)

Leadership, Midlife Style

Forget the outdated idea of leadership as barking orders from the top. Midlife leadership is about sharing your wisdom while serving others and lifting them up. Maybe you’re the glue in your family, the mentor at work, or the organizer in your neighborhood. This is your time to lead with empathy and use your life’s greatest hits to inspire and guide others. Trust me, you’ve got this.

Reimagining Your Midlife Vision

What if midlife wasn’t about winding down but gearing up? This is your moment to dream big and reimagine what’s possible. 

Turn the "What now?" question into "What’s next?!" Check out our in-person and online courses and blogs like Rediscovering Your Essence, which are bursting with ideas to help you thrive through Midlife. Bring it on.

Taking Action, One Step at a Time

So, how do you start living the midlife of your dreams? It’s simple:

• Download our FREE inner Rumblings worksheet to address feelings that something needs to change in your life.

• Renew Your Vision: The best way to start feeling and living differently is to reflect on your beliefs, worldview, self-image, and how you see yourself. Redefine your identity.

• Find Your Spark: What makes you light up? Go chase that.

• Make Connections: Call an old friend, join a group, sign up for a class, travel, or smile at your neighbor—instant mood boost.

• Do Some Good: Volunteer, mentor, or just show up. Small acts add up.

• Lead with Love: Step up and share your wisdom. You’ve got plenty to give.

The Best Is Yet to Come

Midlife isn’t about settling—it’s about soaring. Sinek’s insights remind us that fulfillment comes from giving, connecting, and creating. So, let’s ditch the "me" mindset and embrace the "we." Because the secret to an extraordinary life? It’s not what you take but what you give. Let’s make it unforgettable.

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

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

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

Why Behavior Change Feels Hard in Midlife

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

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

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

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

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

Changing Your Identity, Not Just Your Actions

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

For example:

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

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

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

The Power of Small Steps

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

Some small actions to consider:

• Swap out one sugary drink for water each day.

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

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

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

Consistency Is Key

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

For example:

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

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

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

Focus on the Process, Not Just the Numbers

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

Instead, shift your focus to the process itself:

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

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

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

Remember: Change Is a Process

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

Here are some reminders to keep you grounded:

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

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

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

You’re Stronger Than You Think

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

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

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

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

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

Shaping a New Vision for Ourselves—and for the World

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

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

Tips for Rediscovering Your Essence and Embracing Your Goals

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

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

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

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

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

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

Carrying On, Not as Superwoman, But as Unstoppable

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

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

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

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

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

1. Daily Reflection and Mindfulness

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

Questions to Ask Yourself:

• What are my deepest desires?

• What are my aspirations?

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

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

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

2. Feel into Your Desires and Aspirations

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

• How do these thoughts make you feel?

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

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

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

3. Commit to Daily Practice

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

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

Why Now is the Perfect Time to Begin

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

Embrace the Journey

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

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

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

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

Why Protein Matters in Midlife

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

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

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

1. Start with Protein: The Building Block

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

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

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

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

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

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

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

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

2. Add Veggies: Nutrient Density with Few Calories

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

• Serving Tip:

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

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

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

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

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

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

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

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

3. Incorporate Carbohydrates: Energy for the Day

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

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

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

• Serving Tip: ½ cup = ~2–4g protein.

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

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

4. Healthy Fats: Balance for Flavor and Satiety

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

• Serving Tip:

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

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

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

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

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

• Hemp seeds: ~10g protein per 3 tablespoons

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

5. Example Plate Breakdown: Balanced Meal

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

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

• Carbs: ½ cup quinoa (~4g protein).

• Fats: ¼ avocado.

6. Snacking Smart for Extra Protein

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

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

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

7. Tracking for Success

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

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

Putting It All Together

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

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

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

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!