ChapterU Health Coaching

10/16/2026

Does your weekend leave you feeling rested, or really wiped out?

Weekends can easily fill up with obligations leaving you with little opportunity to recover from the week. Giving yourself some down time can help you feel less overwhelmed, improve your sleep, and increase your energy and focus for the week ahead. .

That might mean taking a leisurely walk to enjoy the fall colors or spending a quiet hour with a book instead of squeezing in another errand.

Before you add another plan this weekend, consider leaving a little space open. Rest is part of taking care of your health, too.

10/06/2026

Fall morning walk on the canal. I was alone and took a moment to take in the beauty of the trees🍂

Some trees were still green, others were turning red and gold. Some were full of leaves, some were beginning to lose them, and a few were already bare. Each was changing in its own time. None were ahead or behind.

It made me think about how often many of us compare ourselves to other people, whether it’s our appearance, our health journey, or progress toward a goal. We all have different circumstances, challenges, and starting points. Someone else’s progress doesn’t diminish ours or mean we’re falling behind.

Whether you’re building healthier habits, working toward a personal goal, or adjusting to a new chapter, give yourself room to move at your own pace. There’s beauty in every stage, and we’re all on our own journey.

10/04/2026

A little meal prep for the week! 🥦🥕🫑

One simple tip: Prep a few vegetables at once so they’re ready to toss into salads, bowls, eggs, or use as an easy side. Making the healthy choice the easy choice can make a big difference during a busy week.

What are you meal prepping this week?

09/24/2026

Today is National Alzheimer’s Awareness Day. 💜

Along with healthy eating and exercise, one simple way to support brain health as we age is to keep learning. Try a new game, take a class, read a book, or change up your usual routine.

I recently started playing mahjong, and trying to read that card is like learning another language! It’s definitely stretching my mind. 😂

What’s something new you’ve tried lately or want to learn?

09/10/2026

Excited to be presenting for Rochester Women’s Network! If you’re free next Thursday at noon, you’re welcome to join on Zoom. (open to members and non-members)

If you know all the words to an 80’s arena rock ballad, this event might be for you.

Are changes in your weight, energy, sleep, or mood leaving you frustrated, especially when the habits that once worked no longer seem as effective? Sadly, there’s no school nurse with a film strip and a ditto sheet to make sense of it all.

Good thing we have Susan Sagan Levitan, Certified Holistic Health Coach, who will help you understand how hormones and metabolism change during perimenopause, menopause, and beyond, and how those changes can affect your overall well-being.

🖥️ This virtual lunch & learn will features realistic, practical strategies to help you manage your weight, boost your energy, and feel more confident and in control while still enjoying your life. Don’t stop believin’!

Thursday, September 17, 2026
Noon - 1:00 pm

This event is FREE for RWN members, $15 for not-yet members.
Pre-registration is required: https://rwn.app.neoncrm.com/nx/portal/neonevents/events?path=%2Fportal%2Fevents%2F56969

This is a virtual event. Zoom link will be provided upon registration.

09/09/2026

I love tennis, both watching and playing, and the US Open is one of my favorite sporting events of the year. 🎾🎾

I didn't plan on it, but got sucked into watching last night's match until the end-3:33 am.

It was amazing and worth watching. But today is a good reminder for me how much sleep affects EVERYTHING.

I got only around 4 hours of sleep and I am exhausted and less motivated,, blew off my workout and am craving comfort food. Even struggling with my water today...

Sleep affects our energy, mood, hunger, cravings and motivation more than most people realize.

Luckily, tonight there's only one match and it starts at 7:30 🤣🎾

Tennis fans-who do you want/think is going to win??

09/08/2026

My boys stopped taking the bus and started driving to school a few years ago, but seeing and hearing that school bus drive right past my house this morning hit me hard.

For the first time in 17 years, I wasn’t outside with my boys, snapping those first-day pictures.

It really is true- the days are long, but the years are short. I’m so glad I leaned in hard with my boys, and I’m incredibly grateful for all the memories.

To the moms who were still out there snapping pictures this morning, I hope you had a great morning and your kids have a wonderful year.

And to my fellow empty nest moms, let’s look forward to all the good things this next chapter will bring.

Don’t blink. ❤️

09/04/2026

I've been a little quiet this summer. It's been a very busy few months with some big life transitions, but I am still here😀

Can't believe it's already Labor Day Weekend. Enjoy yourself. Have the burger. Eat dessert. And add something seasonal and tasty too.

I’ve shared this one before… but it’s too good not to share again🇱🇷

This "Cauliflower" Potato Salad (no potatoes) is one of my favorite healthier summer sides. It’s super easy to make, full of flavor, and the perfect addition to your Labor Day BBQ lineup.

Cauliflower “Potato” Salad

▪️1 large head cauliflower (cut into small florets)
▪️2/3 cup mayo (I use avocado mayo for a healthier twist)
▪️1 tbsp apple c***r vinegar
▪️1 tbsp Dijon mustard
▪️1/2 tsp garlic powder
▪️1/2 tsp paprika
▪️1/2 tsp sea salt
▪️1/4 tsp black pepper
▪️1/3 cup onion, finely diced
▪️1/3 cup celery, finely diced
▪️2 hard boiled egg chopped (optional)

To make:
Cook and drain the cauliflower until tender (microwave or boil — both work).
Whisk together mayo, vinegar, mustard, and spices until smooth.
Stir in cauliflower, onion, celery, and eggs.
Optional: Top with extra paprika or fresh parsley.

✨ I always double the recipe because it disappears FAST!

Let me know if you try it — I’d love to hear what you think!

09/03/2026

RIP Gloria Steinem. I had the pleasure of meeting her a few years back. An incredible woman who spent her life reminding generations of women that our voices matter, our choices matter and that we have power. Good reminder to keep choosing yourself, your health and the life you want to live. What a legacy.