Move, Mingle & Midlife Matters
What a lovely morning we had at our final Move & Mingle of 2026! ❤️
It was so lovely to slow things down, have a proper chat and catch up with you all. And, as always, there was plenty to talk about!
Nutrition was firmly back on the agenda!
It's something that comes up time and time again, particularly as we move through the different stages of midlife. What should we be eating? How much should we be eating? Are we getting enough protein? Should we be taking extra supplements? And what on earth do we do about that little extra pinch around the middle that seems to have appeared?!
Sound familiar? 😂
The truth is, there isn't one magic diet, meal plan or supplement that will work for everyone. Every body is different, and what works brilliantly for one person may not necessarily work for another. One size definitely does not fit all!
But here's what I will say: KEEP IT SIMPLE.
Yes, as we get older, we do need to be a little more mindful about how we look after our bodies. That's a fact, whether we like it or not! Bone density and muscle mass naturally decline as we age, so maintaining our strength, mobility and overall fitness becomes increasingly important.
And while we might not burn fat quite as easily as we did in our twenties, that doesn't mean we can't make positive changes. We absolutely can! So, where do we start?
Let's get back to the basics
Rather than jumping from one diet or meal plan to another, take a little time to look at your everyday habits.
Ask yourself:
When am I eating? Are my meal times consistent, or am I skipping meals and then finding myself picking throughout the day?
How much am I eating? Are my portions appropriate for my activity levels and needs?
Am I getting enough protein, carbohydrates and healthy fats? We need all three to support our bodies.
Am I eating enough fibre? Think vegetables, fruit, wholegrains, seeds and pulses.
Am I drinking enough water? Hydration is important, so don't forget your water bottle!
A really simple tip is to look at your plate. Does it have a good balance of carbohydrates, protein and healthy fats? Is it colourful, with a lovely variety of vegetables?
And please, don't forget that life is for living! If you fancy a pudding or a little treat, have one. It's all about balance and moderation, not restriction.
Movement is just as important. Find something that works for YOU. It might be a run, a brisk walk, a fitness class, some strength training or even a spot of gardening. It all counts as physical activity!
Let's talk protein!
This was another topic we covered, particularly how much protein we should be aiming for as we get older.
A useful general guideline for active adults in midlife is around 1.2–1.5g of protein per kilogram of body weight per day, although individual requirements will vary depending on activity levels, health and personal circumstances.
Protein helps support muscle maintenance and repair, which is particularly important as we get older and want to preserve our strength.
Try to include a good source of protein throughout the day rather than leaving it all until your evening meal.
And what about supplements?
We also had a little chat about supplements, particularly magnesium.
Magnesium comes in different forms, and it's worth knowing the difference when choosing a supplement.
For example, magnesium citrate can have a laxative effect, so if you're someone with a sensitive tummy, this might not be the best option.
Magnesium glycinate is another form that people often choose, particularly as part of their evening routine. Some people find it helpful for relaxation and sleep, although the evidence for specific benefits such as reducing hot flushes is still limited.
If you're considering adding supplements to your routine, always check that they're suitable for you, particularly if you take medication or have any underlying health conditions.
Remember, supplements are there to complement a balanced diet, not replace it!
And finally… the recipe you've been waiting for!
Of course, no Move & Mingle would be complete without a little something delicious to sample!
This time, it was my Raspberry & White Chocolate Cheesecake Balls, and I have to say, they went down rather well! 😂
They're simple to make, packed with a lovely combination of ingredients and make a handy little snack when you fancy something sweet.
Raspberry & White Chocolate Cheesecake Balls
Ingredients:
5 dates
1 scoop of whey protein
40g ground almonds
1 tbsp chia seeds
1 tbsp linseeds
30g white chocolate nibs
1 tbsp raspberry powder
1 tbsp dried raspberry pieces
A little water to bring the mixture together
Crushed digestive biscuits for coating
Method:
Add the dates, whey protein, ground almonds, chia seeds, linseeds, white chocolate nibs, raspberry powder and raspberry pieces to a blender.
Blend until everything is finely combined.
Gradually add a little water and mix until you achieve a consistency that holds together.
Pop the mixture into the fridge for at least 30 minutes, or overnight if you prefer a firmer texture.
Divide the mixture into 12 equal portions and roll into balls.
For the finishing touch, roll each ball in crushed digestive biscuits.
And there you have it! A delicious little homemade treat combining protein, carbohydrates, healthy fats and fibre.
Perfect for keeping in the fridge when you fancy something sweet!
Here's to more movement, more laughter and more mingling in 2027!
Thank you again to everyone who joined me for our final Move & Mingle of 2026. I really do love these mornings. It's not just about the exercise; it's about bringing people together, sharing ideas, learning from one another and having a good old catch-up.
And if there's one thing I'd love you to take away from our little nutrition chat, it's this:
Don't overcomplicate things. Look after your body, keep moving, eat a varied and balanced diet, enjoy your food and find what works for YOU.
Midlife isn't the end of anything. It's simply another stage where we get to learn a little more about our bodies and give them the care they deserve.
Thank you for making 2026 such a lovely year of Move & Mingle mornings.
Here's to 2027 – more movement, more smiles, more friendship and, no doubt, a few more recipes along the way!
See you all in class or for your next PT session! ❤️
Lorraine x
Comments