Spirited Warrior Health and Wellness Coaching

12/26/2025

Happy Holiday Season my Sweet Friends,

As we move through the quiet days between Christmas and the New Year, I’ve been reflecting on balance, values, and what truly matters in midlife. I just shared a new blog post inviting women to pause, check in, and gently explore where life feels supportive — and where something may be asking for attention.

If you’re craving a calmer, more intentional way to enter the new year, this reflection might resonate. Read more: https://wix.to/LMdprFp

Much Love,
Elisabetta

As we step into 2026, many women in midlife feel the urge to reflect — not just on what they want to do differently, but on how they want to live differently. This season of life often brings deeper questions:Am I still in balance? What truly matters to me now? Does my life feel aligned with my va...

12/02/2025

If you’ve found yourself thinking,
“I don’t feel like myself anymore…”

You’re not alone.

Anger, irritability, and emotional overwhelm are real symptoms of perimenopause and menopause — driven by hormones, stress, and nervous system changes.

I wrote a new blog post to help women understand what’s really happening in midlife — and how to support themselves without shame or blame.

Read more: https://wix.to/G3KFXUD

A few weeks ago, I sat with a group of women and asked one simple question:“What menopause symptom has surprised you the most?”The answer wasn’t hot flashes. It wasn’t weight gain. It wasn’t memory fog.It was anger.Women shared openly:“I snap over nothing.”“I don’t recognize myself...

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