Your Menopause Journey

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Your Menopause Journey

Información de contacto, mapa y direcciones, formulario de contacto, horario de apertura, servicios, puntuaciones, fotos, videos y anuncios de Your Menopause Journey, Sitio web de salud y bienestar, Tenerife, Tenerife.

Physical training - Food - Lifestyle

"Women after 40yo are meant to feel STRONG, full of energy - to simply SHINE!!"

Bio-hack your female physiology and get in great shape!

29/04/2026

The prison of your "healthy routine"

I'd be really rich if I would have a penny for each time I heard a lady saying "I eat healthy".

That could simply mean that she ate a lot of organic veggies or juices, for example.

Or that she ate a lot of fish ...often fried, yet, "fish is healthy, no?" 🙄

Or that she didn't add any salt to her food, for years 😑 Striking news: that's NOT necessary healthy, it can make many women weak.

Or, with regards to workouts: "I do sports, I'm walking a lot".

In most cases, there's some truth in the statement, but not a full truth.

What makes things worse?

The conviction, the belief... the mindset that "I'm doing it right", and the attachment to it.

So, if what you're doing doesn't bring you the results you're looking for, it's the time to question the belief, and adjust the mindset 🧠

It is, really, the first step.

Most women wait... for years.

In the meantime, their bodies deal with symptoms, put on weight, lose sleep. All because of the fact that the mind isn't ready to accept the obvious: "healthy" needs adjustment after 40yo.

And guess what? Change happens in about 2 months, sometimes after years of struggles.

Stop that cycle, start supporting your body 🦸‍♀️

And... never forget: YOU are the boss of your mind, too 🧠

If you're ready to start, there's a present for you today and tomorrow: purchase ANY coaching self-guided program or package, and get 1h coaching session with me as a bonus 🎈

(link in the comments)

Mihaela Ostafe

Menopause Health Coach

23/04/2026

Discipline: is it really everything?

We often talk about discipline as if it were a kind of gold currency: the more you have, the more successful, reliable, and “together” you must be. Over time, it even gets labeled as a personality trait - something you either have… or you don’t.
And it’s true: people who are able to consistently show up, follow through, and stay disciplined, often achieve more. They build confidence through action, and their self-esteem grows with the results they create.

But here’s what we should all remember - as leaders, partners, parents, or friends: discipline is not something that makes one person “better” than another. And it should never be used as a reason to look down on someone who seems to have less of it.

And that, because discipline doesn’t exist in a vacuum - it is deeply determined by 3 fundamental pillars, the "3 Es":

1. ENERGY 🔥
If you are chronically tired, constantly “on,” and haven’t had real rest in years, discipline will feel impossible. Many women - especially those working full-time while managing households and families - live in exactly this state. Even holidays are not rest, just a different kind of work.
Before asking for more , we should be asking: where is the recovery? Because without real REST (and often, without support), discipline cannot thrive.

2. Emotions 🤯 ..I don't mean good ones, but anxiety and emotional overload - especially in the years before and after - these are not minor inconveniences.
They are physiological, and drain both mental and physical energy (the first pillar needed for "more discipline").
Emotional overload is not weakness, lack of willpower, or a personality flaw.
Unless addressed, it comes along the hormonal decline in menopause for all women, and is something that deserves care: REST, nourishment, movement, and proper support.

3. Self-esteem 💪
Think about it: you're navigating emotional lows while feeling constantly fatigued - and being told, directly or indirectly, that you’re simply “not disciplined enough”, or that "you're not doing enough". It slowly starts translating into "you're not enough", especially when your (continue in comments)

21/04/2026

A strong reminder that medical care and menopause coaching can and should work hand in hand to support women with more energy, better habits, and sustainable health.

Medical care plays its role in diagnosis, hormonal therapy (when the case) and other treatments, medical prescriptions, and monitoring.

But in the 20min maximum of appointment with the doctor, there's no space to discuss practical day-to-day support like nutrition guidance, adjusted training and movement, stress management adjustments or habit building - and it's here that menopause coaching comes into play.

Together, they create a more complete approach, helping women feel more informed, more confident, and better supported through every stage of the perimenopause and journey - which takes years, and deserves full attention, as it shapes our future health.

Don't cross this transition alone, ladies. It is, objectively, a tricky one, yet the symptoms are many times predictable and avoidable 🌿

Mihaela Ostafe
Nutritionist & Women Health Coach

19/04/2026

Do you feel stiff when tie your shoes laces?

"I'm so not flexible", tell me many of my ladies when we start working together 🫠

But how would one be flexible with 8h a day seated, and 1h of yoga a week?!
How could that 1h ever compensate?

Flexibility goes hand in hand with strength, and both need daily attention: muscle activation is crucial to keep your mobility, and it can be done in 15-20min a day.
Bonus: less tensions, a more responsive metabolism and weight management strategy, and more mental focus, making you more productive in everything you do.

If you haven't already, sign up for my self-guided programs FIT JOY, fitness adjusted to perimenopause and transition, you'll love your results with my flows in only a few weeks!

☀️ Sign up by tonight and receive a 1h 1:1 coaching session with me included, to personalize your journey ☀️

(link in comments)

Happy, active and relaxing Sunday!

Mihaela Ostafe
Nutritionist & Women Health Coach

18/04/2026

Women in menopause transition often notice that their feet change opinion, too: arches can feel less supportive, joints may become more sensitive, and pointy elegant shoes start causing daily discomfort 🫠

This is where shoes can be a real game changer.
They give the toes space to spread, support a more natural foot position, and help you reconnect with the way your body is meant to move.
For ladies dealing with valgus or hallux rigidus, toe separators can also be a helpful extra tool to reduce compression and give the feet a little more freedom.

Elegant shoes are not banned, ladies 💃 but they do not need to be worn every day, all day.
So pick your battles, walk barefoot whenever you can, and choose your shoes smartly, especially for physical training.

And when it comes to feeling strong, balanced, and protected from injury, weekly stability and resistance training are not optional extras - they are essentials.
Stability is not something we “practice once in a while” in a class and then expect to master; it is built through repetition, with every single step, wabble and ballance exercise.

That is why regular training matters so much: resistance work helps maintain muscle, bone, and joint support, while stability training improves coordination, control, and confidence in movement. The two work beautifully together, and consistency is what makes the difference.

Women often ask me what shoes I use for every day life and training, so I took a few pics of mine - yes, they are well used, mostly in nature, and no, I did not polish them before taking the photos 😅
These are my favorites in the past years: Vivobarefoot, Vibram, Ecco, Victoria, Hoka Zinal 2, Saucony Kinvara 12, and Normal, my latest discovery.

✨️✨️✨️ Strength and stability training make an amazing part of FIT JOY training for perimenopause and menopause transition - sign up until tomorrow and have a 1h 1:1 coaching session with me included ☺️ (link in comments) ✨️✨️✨️

Mihaela Ostafe
Nutritionist & Women Health Coach

14/04/2026

A useful link for my French-speaking friends and network 🎈
"Stress et Sommeil, deux ennemis jurés" - ce webinaire animé avec Irina Dobre en mars a mis en lumière des routines d’optimisation du sommeil accessibles à tous, qui influencent directement nos niveaux d’énergie, notre concentration, notre productivité et nos relations.

Nous avons aussi exploré des techniques pour renforcer notre vigilance sur les aspects professionnels à surveiller en journée, afin d’améliorer notre bien-être et notre qualité de vie au travail.

Irina, j’ai adoré préparer ce webinaire avec toi - à bientôt pour le prochain !

Voici le lien pour visionner l’enregistrement :

https://lnkd.in/eeuzkQdz

Mihaela Ostafe
Nutritionist & Women Health Coach

13/04/2026

✨️ Surprise included! ✨️
..This simple mindset shift applies to everything in life - from achieving weight loss and sustained energy, to excelling in professional goals and nurturing fulfilling relationships: one must assume they CAN 💪

In perimenopause, when hormones can make it feel like you're losing grip, believing in your potential is what opens the doors to real transformation 🦸‍♀️

Feeling that slip in , and some changes your body goes through started to worry you?

Align your fitness and nutrition with my self-guided programs Thrive 40+, designed specifically for this transition:
join both programs this week and get 2 x 1h coaching sessions with me included, to refine your journey.

Take control, ladies.
Because you CAN do it, and... you shouldn't delay it either: the earliest, the better.

Links in comments.

Mihaela Ostafe
Nutritionist & Women Health Coach

07/04/2026

They say we only have to make happy two people, in our lives: our 8-year-old self, and our 80-year-old version ✨️
..My 8yo in the pic was curious, creative, (very) energetic, and wanted to become a doctor.
Life took her on different paths, before she actually came to realise, profoundly, in her early 30s, that health is what counts the most, building our foundation for EVERYTHING else we do or plan.
So she went back to school, and for the past 10 years she's been mainly guiding women in hormonal transitions - one of the most ignored aspects of women's health - to restore their health and cross the bridge with awareness, and in better health and shape.

I feel that the girl in the picture is happy ❤️ and I hope I'll be lucky to meet her 80yo version someday, and make her happy, too 👵

It's my birthday today - I'm turning 47 - and each year I'm smiling at the fact that the day itself loudly reminds me of my mission, as it's also ...the International Health Day ☀️

Wish you a happy and inspired day for your health, to all of you 🤍
And I'm sending love to every single soul (mostly women, but not only - men and teens girls and boys, too) I've ever worked with, towards better shape, health, energy and wellbeing ❤️

Thank you for your trust, and... I'm here, with all my heart ✨️

Mihaela Ostafe
Nutritionist & Women Health Coach

04/04/2026

Healthy eggs, this !

Not the chocolate ones... though we'll get to those in a minute, too 😉

In perimenopause, conception challenges often arise as ovarian reserve and egg quality naturally decline, with ovulation becoming less predictable.

Supporting your body with targeted micronutrients and practices helps promote healthier eggs and smoother ovulation cycles.
..And yes: preserving your means an optimal hormonal balance, thus better health, so the following are desirable no matter if you still plan to conceive or not ❤️

Here's all rundown of 11 key allies:

Essential Micronutrients & Practices

🐰 Folate: supports egg development and DNA synthesis

🐰 Vitamin D: enhances ovarian function and hormone balance

🐰 Iron: prevents anemia that disrupts ovulation, prevents exhaustion

🐰 Zinc: crucial for egg maturation and fertility signaling, supports the immunity

🐰 Selenium: protects eggs from oxidative stress, supports the thyroid function

🐰 Omega-3s: reduce inflammation for better hormonal flow, supports cognitive function and heart health

🐰 Vitamin E: antioxidant shield for egg quality

🐰 CoQ10: boosts mitochondrial energy in eggs

🌿 Daily movement: 20-30min gentle physical training stabilizes the hormonal cycles

🌿 Stress management: cortisol control via sleep/breathwork preserves ovulation

🌿 Tracking the hormonal cycle and paying attention to the hydration shifting strategy in the different phases

And, yesss... dark eggs in moderation? A smart indulgence 😋They are packed with antioxidants, magnesium (for calm and a better recovery), and compounds that support serotonin for mood, too!

Happy Easter, ladies, and nurture yourselves with care ! 🐣

Mihaela Ostafe
Nutritionist & Women Health Coach

04/04/2026

Fiber, ladies 💜 Seriously, you need it in perimenopause more than ever, it will support your gut health - and bowel movement, too 💩

Nothing embarrassing about it: you need to "go", every day, in order to let toxins out and to avoid the recirculation of the used estrogen in your blood stream.

Why? ...Because otherwise you'll have symptoms - feeling bloated, breast soreness, puffiness, water retention, they are all symptoms of what we call "estrogen bloat".
Staying hydrated is equally important.

The standard recommendation for women in perimenopause is 25g of fiber, every day - while most ladies barely reach 10-12g 🥺

What's your favourite strategy to hit your fiber goal?

Mihaela Ostafe - Women Health Coach
Yourmenopausejourney.com/shop

Online do-it-yourself program:
Female-smart Nutrition for Perimenopause

30/03/2026

Workouts that WORK in perimenopause and menopause transition 💪

Accessible fitness, hormonally friendly, and complete: strength, mobility, flexibility, stability, cardio guidelines and impact requirements - all you need in menopause transition to stay healthy and preserve your strength!

50% discount until tomorrow, 31/03, 1-year access

Excellent treat for yourself or for a lady friend 40+ that needs to start moving 🎈

Make every precious 10min of training count, and get results, ladies - not exhaustion!

Join my Thrive fit community today 🦸‍♀️

Mihaela Ostafe
Nutritionist &Women Health Coach

22/03/2026

... said Chuck Norris when turning 86yo, about 10 days before he passed, while posting a video with himself training 🤍

I'd like to get a penny for each time I've heard, as a coach "You must die of something, right?!" - as an excuse not to make whatever change that would make them healthier - I'd be rich 😉

We must die of something, yes... but we can as well die strong: body and mind 💪❤️
Standing, independently. And still doing the things we love!

So no excuses today. If Chuck could keep going at 86… we can at least do a warm-up today, right? 😉
Respect your body, yet
g e t o u t o f t h e c o u c h. Now! 😎

PS btw, Chuck Norris is not dead.
He is just beating the world record in holding his breath 😉

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