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Spirited Warrior Health and Wellness Coaching

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Spirited Warrior Health and Wellness Coaching

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I partner with women in their 40s and beyond — stop putting themselves last and start saying yes to their health, their needs, and their lives — with confidence, courage, and self-trust — through personalized health and wellness.

04/15/2026

With grocery prices rising, it’s helpful to remember that you have options for reducing your toxic load without overspending.

I keep this list handy every time I shop 🛒

The 2026 Dirty Dozen & Clean Fifteen is a simple guide to help you prioritize where organic choices may matter most.

🍓 Dirty Dozen = highest pesticide residues
🥑 Clean Fifteen = lowest (many with little to no detectable residues)
🍅 Everything else falls in between

Here’s how I like to approach it:

✨ Do what you can, not everything at once
✨ If it’s on the Dirty Dozen and you eat it often, consider buying organic
✨ If it’s on the Clean Fifteen, feel confident buying conventional
✨ Frozen fruits and veggies are a great, budget-friendly option

And most importantly—don’t let this stress you out.

Eating whole, real foods (organic or not) will always support your health far more than avoiding fruits and vegetables altogether.

Small, consistent choices really do add up 🤍

📌 Save this for your next grocery trip!

04/14/2026

There are moments in life—especially in midlife—when everything feels like it’s pulling you in different directions.

Your energy shifts.
Your roles change.
And a quiet question starts to surface: What do I actually want now?

In those moments, we face a choice:

🌸 Stay stuck in “Why is this happening to me?”
🌸 Or shift into “What can I do from here?”

I recently wrote about this—what it really means to move from a victim mindset to an empowered one, and why that shift changes everything.

This isn’t about being perfect.
It’s about learning how to rise—even when things feel uncertain.

If you’ve been feeling stuck, overwhelmed, or just a little disconnected from yourself… this is for you.

🌸🌸 Read the blog here:
English: https://www.spiritedwarriorhealthcoach.com/post/how-to-shift-from-a-victim-mindset-to-an-empowered-mindset-in-midlife-and-why-it-changes-everything

Italiano: https://it.spiritedwarriorhealthcoach.com/post/come-passare-da-una-mentalità-da-vittima-a-una-mentalità-empowered-nella-mezza-età-e-perché-cambia

04/08/2026

This is something I’ve never really shared publicly before…

Years ago, during a really difficult season of my life, someone used the word “anorexia” to describe me.

And it stayed with me.

Not because it was true… but because it made me question myself.

I was doing everything I could—taking care of my family, staying active, doing my best.

And it made me realize how quickly we can judge what we see from the outside…
without knowing someone’s story.

And now, looking back, I also see how much we misunderstand what “healthy” really means.

This is why I shared my story this week.

Because health isn’t just about being thin…
it’s about being strong, supported, and truly nourished.

If any of this resonated with you, I shared more in my blog 💕
https://www.spiritedwarriorhealthcoach.com/post/when-healthy-isn-t-strong-the-hidden-risks-of-being-underweight-in-midlife

04/07/2026

There’s something no one ever explained to me about body fat and menopause…

As estrogen declines, the body actually relies more on fat tissue to produce small amounts of it.

And estrogen plays a key role in protecting our bones.

So when body fat is very low—and estrogen is already declining—
it can quietly impact bone health over time.

This is something I wish I had understood sooner…
and I have a feeling many women have never been told this.

04/06/2026

I thought I was doing everything right.

Walking. Hiking. Yoga. Pilates.

I’ve always loved moving my body… and I still do.

But what I didn’t realize is this:

Not all movement supports your bones.

And especially in midlife, our bodies need something more.

Bones need resistance. They need load.

Strength training isn’t just about muscle—it’s about protecting your body for the years ahead.

This was one of my biggest blind spots… and I know I’m not the only one.

Curious if this is something you’ve thought about before.

04/03/2026

This felt vulnerable to share…
but I know I can’t make a difference if I stay quiet.

I’ve always been lean, active, and what most people would call “healthy”…
and I was diagnosed with osteoporosis.

It made me realize something I wish someone had told me sooner:

There’s a difference between eating healthy… and eating enough.

Especially in midlife, being thin doesn’t always mean being strong.

I shared more about my story and what I’ve learned here 💕

https://www.spiritedwarriorhealthcoach.com/post/when-healthy-isn-t-strong-the-hidden-risks-of-being-underweight-in-midlife

03/31/2026

This feels personal to share… and honestly, it was hard for me to write.

There’s always that fear of being judged.

But I also know I can’t make a difference if I stay hidden or behind the curtain because of that fear.

I’ve always been naturally lean, active, and what most people would call “healthy.”

And recently… I was diagnosed with osteopenia and osteoporosis.

I wasn’t dieting.
I wasn’t restricting.
I was doing everything I thought was right.

And that’s exactly why I’m sharing this.

Because there’s something we’re not talking about enough:

There’s a difference between eating healthy… and eating enough to truly support your body.

Especially in midlife, being thin doesn’t always mean being strong.

This was a blind spot for me—and I have a feeling more women need to hear this than we realize.

I’ve been having these conversations with my own daughters for a while now…
because we all deserve to live long, healthy, and strong lives.

If this resonates with you, please share it with a woman in your life who might need to hear it 💕

I shared my story and what I’ve learned here:
https://www.spiritedwarriorhealthcoach.com/post/when-healthy-isn-t-strong-the-hidden-risks-of-being-underweight-in-midlife

Ho anche tradotto questo articolo in italiano, per chi preferisce leggerlo così:
https://it.spiritedwarriorhealthcoach.com/post/quando-essere-sana-non-significa-essere-forte-i-rischi-nascosti-dell-essere-sottopeso-nella-mezza

Photo credit: Teresa Hunt/teresahuntphotography.com

03/25/2026

The constant awareness of what needs to happen. Planning ahead. The anticipation. The remembering... for everyone.

I've been sitting with a question since Monday's post, and I haven't been able to let it go:

Is everything I'm carrying truly mine to carry?

The more I reflect on it, the more I notice that so much of what drains us isn't just what we're doing — it's what we're holding in our minds.

The constant awareness of what needs to happen. The Planning ahead. The anticipation. The remembering... for everyone.

And we've often been doing it for so long that it just feels normal. Like it's simply who we are.

But I wonder — what would it feel like to set just one small thing down? Not everything. Just one thing, even for today.

I'd love to know what comes up for you when you sit with that question. 💛

Wishing you a gentle day,
Elisabetta

03/23/2026

Hello, Beautiful Woman,

I recently shared a new blog post — "Why Midlife Women Feel Overwhelmed — And How to Bring More Presence Back Into Your Life" — and it brought up something I've been thinking about ever since.

A few years ago, I went through a season where I felt deeply responsible for everything. Not just the logistics of daily life, but everyone's choices, their well-being, and how things were unfolding around me.

It was exhausting in a way that was hard to explain.

I remember a therapist once saying to me: "You are not responsible for other people's choices. They are adults, and they are responsible for their own lives."

It sounds simple. But for me, it landed like a quiet permission slip.

Permission to step back a little. To breathe. To let go of what was never really mine to carry.

So I want to gently ask you today — is everything you're carrying truly yours?

Or have you, little by little, taken on more than you need to?

If this resonates, I share more in my latest blog (and there's a video too if you prefer to watch).

🌸 https://www.spiritedwarriorhealthcoach.com/post/why-midlife-women-feel-overwhelmed-and-how-to-bring-more-presence-back-into-your-life

I'd love to hear what comes up for you. 💕

Wishing you a light and beautiful day,
Elisabetta

03/20/2026

Hello friends,

Have you ever been sitting with your family and suddenly realized you didn’t hear a word anyone just said?

Last week, a woman shared this with me, and it really made me pause.

Many women in midlife are carrying so much — family responsibilities, work, schedules, and the mental load of keeping everything running. Sometimes our minds simply get overloaded.

Not because we don’t care.

But because we’re stretched thin.

It inspired me to write a new blog and record a short video reflecting on why so many women feel overwhelmed today — and how we can gently bring more presence back into our lives.

You can read the article and watch the video here:
👉 https://www.spiritedwarriorhealthcoach.com/post/why-midlife-women-feel-overwhelmed-and-how-to-bring-more-presence-back-into-your-life

As always, I’d love to hear your thoughts…
When do you feel most present with the people you love?

Wishing you a beautiful day 💕
Elisabetta

03/16/2026

𝐌𝐄𝐍𝐎𝐏𝐀𝐔𝐒𝐄 𝐃𝐎𝐄𝐒𝐍’𝐓 𝐇𝐀𝐕𝐄 𝐓𝐎 𝐅𝐄𝐄𝐋 𝐋𝐈𝐊𝐄 𝐋𝐎𝐒𝐈𝐍𝐆 𝐘𝐎𝐔𝐑𝐒𝐄𝐋𝐅.

Brain fog. Sleepless nights. Weight gain that won’t budge.
Many women feel like their bodies suddenly start working against them during perimenopause and menopause.

But with the right knowledge and support, this stage of life can become an opportunity to reclaim your health and vitality.

You don’t have to navigate it alone.

Join me for a 𝐬𝐞𝐯𝐞𝐧-𝐰𝐞𝐞𝐤 𝐬𝐮𝐩𝐩𝐨𝐫𝐭𝐢𝐯𝐞 𝐜𝐥𝐚𝐬𝐬 where we’ll explore practical strategies to help you understand what’s happening in your body and how to support your energy, sleep, mood, and long-term health.

This class blends 𝐞𝐝𝐮𝐜𝐚𝐭𝐢𝐨𝐧, 𝐠𝐮𝐢𝐝𝐞𝐝 𝐝𝐢𝐬𝐜𝐮𝐬𝐬𝐢𝐨𝐧, 𝐚𝐧𝐝 𝐬𝐮𝐩𝐩𝐨𝐫𝐭𝐢𝐯𝐞 𝐜𝐨𝐧𝐯𝐞𝐫𝐬𝐚𝐭𝐢𝐨𝐧 so you can better understand what truly helps.

📍 PCC Sylvania Campus
📅 Tuesdays | March 31 – May 12

👉 Register here:
https://www.pcc.edu/schedule/spring/hea/9hw601r/?crn=25236

If you know someone navigating perimenopause or menopause, feel free to share.

𝐖𝐡𝐚𝐭 𝐡𝐚𝐬 𝐛𝐞𝐞𝐧 𝐭𝐡𝐞 𝐛𝐢𝐠𝐠𝐞𝐬𝐭 𝐜𝐡𝐚𝐧𝐠𝐞 𝐲𝐨𝐮’𝐯𝐞 𝐧𝐨𝐭𝐢𝐜𝐞𝐝 𝐝𝐮𝐫𝐢𝐧𝐠 𝐩𝐞𝐫𝐢𝐦𝐞𝐧𝐨𝐩𝐚𝐮𝐬𝐞 𝐨𝐫 𝐦𝐞𝐧𝐨𝐩𝐚𝐮𝐬𝐞?

03/11/2026

Hello Friends,

Midlife can be a powerful time.

For many women, the years before were filled with taking care of everyone else — building careers, raising children, managing a household, supporting family.

And somewhere along the way, we stopped doing things simply because we enjoy them.

But this stage of life can also be an invitation.

An invitation to try something new.
Or return to something you once loved.

Not because you have to.
But because it lights you up and challenges you in a good way.

Midlife can be the moment you finally start saying yes to yourself again.

What is something you would love to try (or try again) at this stage of life? 💕

Wishing you much Love and Fun,
Elisabetta

Address

Sherwood, OR
97140

Opening Hours

Monday	9am - 5pm
Tuesday	8am - 5pm
Wednesday	8am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Website

https://www.spiritedwarriorhealthcoach.com/

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