Your Menopause Journey

10/03/2026

Celebrating the resilience and wisdom of women navigating one of the most transformative chapters of their lives - the transition!

Last December, I had the privilege of hosting a very special event with Ann Mettler, a visionary leader and trailblazer in technology, innovation, and policy, who needs no further introduction.

Ann candidly shared in this webinar about her own journey through menopause and beyond, with amazing honesty, clarity, and strength that left everyone inspired ❤️

Her results make me deeply happy and proud, I’m honoured to have supported Ann for over five years, and to witness how knowledge, consistency, and compassionate self-care can truly transform this stage of life.

Awareness is greatly needed 🌿 💪 🙏

🎥 Delighted to share with you today a few flashbacks from the webinar in December, "Embrace Menopause as your Catalyst for Growth":

www.yourmenopausejourney.com/embrace-menopause-webinar

3 main aspects of health in menopause transition were addressed: mindset, nutrition, and fitness.

Below: a short video about mindset, and how making time for ourselves in menopause transition is simply non-negotiable.

If you’re curious about understanding your own body better, building strength, or finding balance in this season - I hope these conversations encourage and inspire you.

The podcast with Ann on "Live Menopause Well" (July 2024) is also linked to the webinar's page.

Here’s to every woman choosing awareness, vitality, and self-leadership, one day at a time: never fear this stage of life, as your story can, and should be a thriving one, too 💫

Mihaela Ostafe
Nutritionist & Women Health Coach

🌿 𝘛𝘩𝘳𝘰𝘶𝘨𝘩𝘰𝘶𝘵 𝘔𝘢𝘳𝘤𝘩, 𝘪𝘯 𝘵𝘩𝘦 𝘴𝘱𝘪𝘳𝘪𝘵 𝘰𝘧 #𝘐𝘞𝘋, 𝘐’𝘮 𝘰𝘧𝘧𝘦𝘳𝘪𝘯𝘨 𝘴𝘱𝘦𝘤𝘪𝘢𝘭 𝘤𝘰𝘢𝘤𝘩𝘪𝘯𝘨 𝘢𝘯𝘥 𝘱𝘳𝘰𝘨𝘳𝘢𝘮 𝘥𝘪𝘴𝘤𝘰𝘶𝘯𝘵𝘴 - 𝘢 𝘴𝘮𝘢𝘭𝘭 𝘸𝘢𝘺 𝘵𝘰 𝘮𝘢𝘬𝘦 𝘵𝘩𝘪𝘴 𝘴𝘶𝘱𝘱𝘰𝘳𝘵 𝘮𝘰𝘳𝘦 𝘢𝘤𝘤𝘦𝘴𝘴𝘪𝘣𝘭𝘦 𝘵𝘰 𝘦𝘷𝘦𝘳𝘺 𝘸𝘰𝘮𝘢𝘯 𝘳𝘦𝘢𝘥𝘺 𝘵𝘰 𝘦𝘮𝘣𝘳𝘢𝘤𝘦 𝘩𝘦𝘳 𝘯𝘦𝘹𝘵 𝘤𝘩𝘢𝘱𝘵𝘦𝘳 𝘸𝘪𝘵𝘩 𝘤𝘰𝘯𝘧𝘪𝘥𝘦𝘯𝘤𝘦 𝘢𝘯𝘥 𝘨𝘳𝘢𝘤𝘦 🌿

05/03/2026

💪 Shoulder‑friendly strength training for women in perimenopause &

If you’re in perimenopause or menopause and your shoulders are often tight, sore, or “clicking” with every movement, it’s tempting to stop lifting weights altogether.
But doing that can trigger exactly what we’re trying to avoid: accelerated loss of muscle mass, weaker posture, and less support for your joints and spine.

So how can we train around the tension, not against it?

1. Daily mobilisation is non‑negotiable

2. Train what you can, within a pain‑free range

3. Prioritise relaxing the upper body

4. Support joints and tissues from the inside out

Alongside a balanced diet and strength training, supplements like:
✔️glycine (a key amino acid for collagen and connective tissue)
✔️glucosamine & chondroitin (shown in some studies to support cartilage and joint comfort)
✔️Vitamin D3 + K2, omega‑3s, and magnesium (for bone health, inflammation, and muscle relaxation)
can be helpful adjuncts for many women.
Please take a blood test before, as this isn’t one‑size‑fits‑all.

5. Hydration is a joint and muscle nutrient!

6. Leverage tools like a weight vest where it helps

In the 📸: doing my stairs training interval with a vest the other day: cardio, legs, lower back, integrated impact and shoulders protective: check!

In short: yes, shoulders do need care, but avoiding strength training entirely is usually more harmful than helpful.
The key is smart load, good movement quality, and consistent recovery, not elimination.

Also, annoyingly enough, recovery can take long... so stay patient and hang in there!!

If you need advise, I'm here.

01/03/2026

Each year my Mom sends me, wherever I am, a delicate symbol of spring from Romania... And each year I tie it to my watch and wear it in March, which often brings up the question "so what does it mean?"

While the stories are many, I always tell my favorite, which is

🤍 white, for the purity of spring, a new life cycle, a new beginning, turning a white page and start again, and

❤️ red, a reminder for the love and passion we need for everything we engage in for real.

That's what I wish to every single one of you today: a pure and passionate heart this spring. To keep up hope, and a light, strong spirit, no matter what you're facing 🤍❤️

Bring joy to your minutes, and hours to your joy!

Multumesc, Claudia 🫶

19/02/2026

The easiest path to , gradually, from within ❤️

It's been said by many over the time, in different ways, it is a classic in coaching - and a great, every day reminder.

Take 5min in the morning and reflect: what small action can you take, that very day, towards the person YOU ACTUALLY WANT to become?

Simple as that.

Each action counts, no matter how tiny: every step and every single day are important 🎈

Mihaela Ostafe
Nutritionist & Women Health Coach

03/02/2026

There’s a certain kind of marketing that keeps women small.

You’ve probably seen it in many sectors... here, these pastel-colored “women’s strength kits” with 0.5 kg dumbbells, promising sculpted arms and "tone-without-bulk".
Let’s be clear: those weights are not strength tools! They’re... accessories.

To build real strength - physical and mental - resistance must challenge your muscles. That’s how the body adapts.
Strength doesn’t come from repetition alone, but from progressive overload: gradually increasing the weight or intensity, so the muscles receive a clear signal to get stronger.

A 0.5 kg dumbbell gives almost no resistance for a healthy woman of any age.
It may have a place in specific cases - early rehabilitation, injured wrists, or gentle coordination work for very deconditioned seniors.
But for any woman who wants to be strong, improve bone density and her metabolism, and protect her joints?! It’s not even the starting line!!

Women don’t need “pink weights.” They need respect - and resistance.
Start with a load that feels like work by the last few reps of a set, not something you can hold forever!
Usually a 2-6 kg for an upper-body move, and 10–12 kg for lower body.
Strength builds confidence, posture, and energy in ways no featherweight dumbbell ever could 😉
It’s time to drop the myths along with the mini-weights.

Strength isn’t masculine. It’s essential.



Mihaela Ostafe
Nutritionist & Women Health Coach

14/01/2026

Menopause doesn’t have to be a season of confusion. Discover how menopause coaching can help manage hot flashes, mood swings, sleep disturbances and restore energy - so you can thrive, not just cope. Read more: https://wix.to/zVXPbAu

Have questions? Drop them below - let’s start the conversation.

Menopause is a natural phase in every woman’s life, yet it often comes with challenges that can affect physical health, emotional and mental wellbeing, and daily routines. Many women find themselves navigating difficult symptoms, without clear guidance or knowledge about what to do to support thei...

12/01/2026

Lateral steps count as progress!

If you’ve just started working toward your goals this January and feel like you’re not moving forward as straight forward as expected, remember this: sideways is still progress.

Every “lateral step” you take - its slowness, clarifying what you want, trying out different ways, adjusting what doesn’t work - is NOT stagnation, it is data, thus advancement.

You are not stuck: you are refining your path.

🌿 January Health Reset, an exceptional coaching deal for newcomers, designed for ladies 40+ 🌿

(link in profile)

17/12/2025

Behind , and how we can raise it quickly ❤️🤗

🌲 Holiday Deals are on: give the gift of health and balance, to yourself and your dear ones!

Private Coaching & Online Programs to support all women 40+ and in transition 🌲

Mihaela Ostafe
Nutritionist & Women Health Coach

16/12/2025

& ...rewarding ☺️

Take control, ladies!

Book a free call in bio.



Mihaela Ostafe
Nutritionist & Women Health Coaching

12/12/2025

...Jingle all the way! 🌲

A healthy, supportive start of 2026

28/11/2025

Special Webinar with Ann Mettler on 4/12: Transform your Journey 40+ !

A ladies-only 40+ event with amazing Ann Mettler

20/11/2025

Colesterolul LDL "rău" in Menopauză
De ce "creste fara motiv", si cm il oprim 🙂

(in story varianta "pe repede inainte", ca a fost mai urmarita data trecuta 😁 )