Spirited Warrior Health and Wellness Coaching

10/22/2025

October is Breast Cancer Awareness Month 💗

This is your reminder to prioritize your health and schedule your mammogram. Early detection can make all the difference — for you, and for the people who love you.

📆 Make the call. Take the step. You’re worth it.

10/20/2025

MENOPAUSE DOESN’T HAVE TO FEEL LIKE LOSING YOURSELF.

The brain fog, the sleepless nights, the weight gain that won’t budge… It can feel like your body is working against you. But here’s the truth—there are solutions, and the earlier you address them, the better.

You don’t have to go through this alone.

Join me at for a supportive menopause transition class where we’ll tackle these changes with real solutions, expert guidance, and group coaching.

𝐂𝐥𝐚𝐬𝐬 𝐓𝐢𝐭𝐥𝐞: How to Thrive during Perimenopause and Menopause
📍 Online at 𝐏𝐨𝐫𝐭𝐥𝐚𝐧𝐝 𝐂𝐨𝐦𝐦𝐮𝐧𝐢𝐭𝐲 𝐂𝐨𝐥𝐥𝐞𝐠𝐞
📅 Wednesday's Oct. 29 to Dec. 10
🔗 Sign up now at https://www.pcc.edu/schedule/fall/hea/9hw601r/

09/26/2025

Hello Sweet Moms,

So many moms I talk to are already feeling frazzled — juggling school schedules, work, and everything in between. And it’s easy to let your own needs slide.

But here’s the reminder: self-care isn’t selfish.
It’s what gives you the energy to show up for everyone else.

✨ In my new video I’m sharing 3 simple ways to reset your energy this fall:

✔️ Get outside (even 10 minutes makes a difference)
✔️ Prioritize sleep (7–9 hours is non-negotiable!)
✔️ Nourish your body (simple, balanced meals keep your energy steady)

💬 So let me ask you — what’s one act of self-care you’re going to do today (not tomorrow, not next week, but today)?

Take care of yourself and thrive,
Elisabetta

09/23/2025

Hello Ladies,

Do you ever walk into a room and completely forget why you’re there? Or lose your train of thought mid-sentence? That “midlife brain fog” is real — and it’s one of the most common things women in perimenopause and menopause complain and unfortunately joke about because it happens so often.

Hormone shifts (especially estrogen), poor sleep, stress, and even blood sugar swings can all play a role. The good news? There are some simple ways to support your brain:

* Prioritize sleep — your brain resets while you rest.
* Move your body — circulation and oxygen boost focus.
* Balance blood sugar — steady energy = steady mind.
* Challenge your brain — try something new, even something small.

💬 Have you noticed more brain fog in this season of life? What helps you clear it?

Much Love,
Elisabetta

09/20/2025

When the kids leave home, things change. For some, it feels exciting. For others, a little strange — even something to worry about before it happens. Suddenly, it’s just the two of you again, and you start asking: How do we reconnect?

For Greg and me, hiking has become our thing. And funny enough, rock climbing has played a big role in our story, too. It’s something we’ve done together that not only brought us closer but also helped me overcome my fear of heights. It makes me feel stronger and more courageous — not just on the wall, but in life.

And that’s the beauty of this season: it’s not about what we do, it’s about finding what works for you. Sometimes that’s learning something new together, being challenged in a fresh way, or even making new friends as a couple. Reconnection doesn’t have to be big or complicated — it’s usually in the little things.

💬 I’d love to hear from you: what’s one way you and your partner spend time together now that the nest is a little quieter?

09/16/2025

Cook Once, Eat Many Times — My Quick Lunch Hack

I hear a lot about meal prepping — and while I don’t really do it for dinner, I swear by it for lunch.

Back when my girls were home, I had to be super organized with menus and shopping lists. These days I’m a little more relaxed, but one thing hasn’t changed: I keep fresh ingredients on hand so I can make meals that are quick, nourishing, and satisfying.

✨ Here’s my go-to lunch system:

✅ Protein first — chicken, turkey, tuna, or plant-based favorites like chickpeas and beans. I rotate so it never gets boring.

✅ Batch a grain or carb — farro, quinoa, sweet potatoes, or squash.

✅ Stock fresh veggies & fruit — peppers, cherry tomatoes, Persian cucumbers, arugula, apples.

✅ Add something fun — mozzarella balls with fresh tomatoes (my Italian summertime favorite 🇮🇹).

✅ Top with seeds — different nuts, pumpkin, or sunflower seeds for crunch + minerals.

At night, I toss it all together into a big, colorful salad and have a little container with olive oil, vinegar, salt, and pepper to mix in when ready to eat — and voilà!

🥗 A fast, healthy lunch that has everything I need: protein, healthy fats, and complex carbs to keep me fueled and balanced.

💬 Now I’d love to hear from you: what’s your favorite quick lunch hack?

09/12/2025

Hi Friends,

When the kids are grown and the house gets quieter, life just feels… different, doesn’t it?

For the first time, you actually have time for yourself — but that can bring up a big question: What do I really want now?

🎥 In this video, I’m sharing 3 simple ways to start reconnecting with yourself in midlife. Because this season isn’t about losing who you are — it’s about reclaiming your energy, reigniting your spirit, and thriving in your next chapter. ✨

💬 Watch now and then tell me in the comments: what’s one thing you’ve always wanted to do, but never gave yourself permission to try?

If you find yourself in this season of life and need help, please reach out:
https://my.practicebetter.io/ #/5f6913612a98230500a3da3f/bookings?step=services

Much Love,
Elisabetta

09/09/2025

Your Second Act Starts Here: Thriving When Your Purpose Shifts

The house feels quieter. The routines that once filled your days — homework checks, soccer sidelines, family dinners — have shifted. And suddenly you find yourself asking: What’s next for me?

Midlife isn’t the end of your story — it’s the beginning of a chapter where you get to choose the plot.

In my latest blog, I share my own experience of becoming an empty nester, why this transition can feel so big, and how midlife can actually be a doorway to rediscovering your purpose, your health, and your joy.

❤️ And let me ask you: what’s one thing you’ve always wanted to do, but never gave yourself permission to try? I’d love to hear your thoughts in the comments.

Midlife can be a time of rediscovery and new purpose. Discover how to thrive when your focus shifts! Read more: https://wix.to/wpt85Tg

Midlife isn’t the end of your story — it’s the beginning of a chapter where you get to choose the plot.The Quiet Shift of the Empty NestI remember the first time I dropped off my oldest daughter at college and came home to a quieter house. It felt strange. Quiet. A part of our family clan was ...

09/05/2025

Hello Friends,

Tired. Stressed. Stuck with stubborn belly fat. Sound familiar?

In midlife, sleep and stress aren’t just annoyances — they’re the foundation of your energy, weight, and mood. And the two are completely connected:

Poor sleep → raises stress hormones → more belly fat

Chronic stress → disrupts sleep → keeps your body in storage mode

Ready to break the cycle? Grab my free guide: Why You’re So Tired and Gaining Belly Fat — And What to Do About It.https://www.spiritedwarriorhealthcoach.com/product-page/a-midlife-guide-to-reclaiming-your-energy-balance-and-confidence

Wishing Much Love,
Elisabetta

09/02/2025

Hello Fellow Moms,

Do you ever find yourself walking into your kids’ room after they’ve left home? I do — and every time, it warms my heart.

But it also reminds me of how much life has shifted. For years, my weekends were filled with soccer games, driving my girls around like a taxi driver, and piles of laundry that never seemed to end. Back then, I thought, I can’t wait until life slows down.

And when it finally did, it felt like grief. The kitchen counter wasn’t covered in books anymore, the table wasn’t full of chatter, and yes… I even missed the laundry.

That’s why the empty nest is so emotional — it’s not just about a quieter house. It’s about saying goodbye to a whole season of life that gave us rhythm, purpose, and connection.

But here’s the part I didn’t expect: I could not have imagined doing all the things I’m doing now if my girls were still at home. My focus has shifted. My purpose has shifted. And while I’ll always treasure those busy, noisy years, this season has its own gifts too — space, freedom, and the chance to write a new chapter.

💬 If you’ve felt this too, I’d love to hear what you miss most about those busy, noisy years.

Much Love and Thrive,
Elisabetta

08/29/2025

Hello Friends,

We hear “insulin resistance” everywhere these days — but do we really know what it means, especially for women in midlife?

According to the Mayo Clinic, it begins when your cells don’t respond well to insulin, so your body produces more and more of it to maintain blood sugar balance.

That means there are two sides to the story:

1️⃣ High insulin — often the first sign. It can drive fatigue, stubborn weight gain, cravings, and inflammation even when blood sugar looks “normal.”

Here’s the catch: most labs only check A1c (average blood sugar). However, sometimes you need to request a fasting insulin test and HOMA-IR to see the complete picture.

This is also personal for me — diabetes runs in my family, and I’m passionate about helping women understand what’s happening in their bodies before things progress too far.

I’ve linked two videos that explain this clearly:

One from the Mayo Clinic (simple, straightforward): https://www.youtube.com/watch?v=vGjOxWweQ0g

Another that explains why insulin rises before blood sugar: https://tinyurl.com/5yykvmtj

💬 What about you — have you ever had your insulin checked, or just blood sugar?

If this resonates, let’s keep the conversation going. Comment below with your thoughts, or send me a DM if you’d like me to share more practical ways you can support your health and energy in midlife. 💕

Much Love and Thrive,
Elisabetta

Disclaimer: This information is for educational purposes only and is not a substitute for medical advice. Always consult with your healthcare provider for testing, diagnosis, or treatment options that are right for you.

08/27/2025

Hello, My Friends,

What happens when the roles that once defined you suddenly shift?

When my second daughter left for college, the house felt quieter… almost too quiet. Cooking for two felt strange, and I realized: life had changed.

And here’s the thing — many of us go through this right at the same time we’re entering a new season of life. Call it midlife, call it your next chapter… it’s that moment when the kids who needed us most don’t anymore, and suddenly we’re left asking, what about me?

But here’s what I’ve discovered: this season isn’t the end of your story. It’s the beginning of your second act. A chapter where you get to choose health, joy, and purpose — and live with no regrets.

That’s why I’m starting this new series, Your Second Act Starts Here. Over the next few weeks, I’ll be sharing encouragement, stories, and wellness tools to help you thrive in this season of life.

👉 𝐒𝐨 𝐥𝐞𝐭 𝐦𝐞 𝐚𝐬𝐤 𝐲𝐨𝐮: 𝐈𝐟 𝐭𝐡𝐢𝐬 𝐢𝐬 𝐘𝐎𝐔𝐑 𝐭𝐢𝐦𝐞, 𝐰𝐡𝐚𝐭’𝐬 𝐭𝐡𝐞 𝐟𝐢𝐫𝐬𝐭 𝐭𝐡𝐢𝐧𝐠 𝐲𝐨𝐮’𝐝 𝐰𝐫𝐢𝐭𝐞 𝐢𝐧𝐭𝐨 𝐲𝐨𝐮𝐫 𝐧𝐞𝐱𝐭 𝐜𝐡𝐚𝐩𝐭𝐞𝐫?

💬 And if you’d like some support in figuring that out, I’d love to invite you to a free 30-minute Midlife Wellness Chat. Together, we’ll talk about where you are now and how you can move toward a healthier, more joyful, and regret-free second act. https://my.practicebetter.io/ #/5f6913612a98230500a3da3f/bookings?step=services

Much Love and Thrive,
Elisabetta