Women's Health & Wellness Coach

Navigate menopause
with confidence
& grace

You deserve to feel whole, vibrant, and empowered through every stage of life. With personalised coaching rooted in nutrition, lifestyle, and the proven Root · Release · Restore · Renew Framework, your transformation starts here.

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My Approach

The Root · Release ·
Restore · Renew Framework

Menopause is not a malfunction, it's a profound transition. The 4R Framework is a holistic approach I developed to guide women through this journey with clarity, compassion, and lasting change.

Drawing on training in nutrition, life and health coaching, and specialist menopause education, every element of this Framework is designed to work with your body, not against it.

Begin Your Journey

Root

Ground yourself in understanding your body's unique hormonal landscape and identify the foundations needed for lasting wellbeing.

Release

Let go of outdated patterns, chronic stress, and beliefs that no longer serve you, creating space for genuine healing.

Restore

Rebuild vitality through targeted nutrition, lifestyle strategies, and evidence-based support tailored to your symptoms.

Renew

Step into the next chapter with confidence, energy, and a clear vision for your health and life beyond menopause.

Ways to Work Together

Services Designed for You

Whether you prefer personalised 1:1 support, a structured programme, or workplace wellness, there's a path that fits your life.

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1:1 Coaching Sessions

Personalised, private coaching sessions tailored entirely to your symptoms, goals, and lifestyle. Together we'll create a personalised roadmap using the 4R Framework, covering nutrition, sleep, stress, and hormonal health.

Personalised · Ongoing Support
Book a session →

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6-Week Menopause Course

A transformative group programme guiding you through the full 4R Framework over six focused weeks. Covering hormones, nutrition, movement, mindset, and long-term strategies for thriving through menopause.

Group · 6 Weeks · Structured
Join the next cohort →

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Corporate Wellness Programme

Bring menopause support into the workplace. This comprehensive corporate programme equips organisations with the knowledge and tools to support women through menopause, improving retention, wellbeing, and performance.

Workplace · Teams · HR
Enquire for your team →

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Women's Group Presentation

An engaging talk perfect for women's groups, book clubs, and intimate small-group gatherings. Let's start the conversation, because every woman deserves to understand what's happening in her body. A warm, safe space to explore menopause, the 4R Framework, and the practical steps every woman can take today.

Speaking · Groups · Events
Invite Tricia to speak →

"Every woman deserves to move through menopause feeling informed, supported, and truly alive."

IFC Certified in Health, Life & Nutrition
Specialist Menopause Training
GLP-1 Protocol Trained
30 Years Corporate World Experience

Meet Tricia

Your guide through
every transition

Hi, I'm Tricia Ricottilli, a Women's Health & Wellness Coach specialising in menopause. I created the Root · Release · Restore · Renew Framework because I believe women deserve more than just symptom management. They deserve transformation.

My approach blends evidence-based nutrition, specialist menopause education, and life and health coaching to create genuinely personalised support. Whether you're experiencing perimenopause, navigating full menopause, or supporting employees through this stage, I'm here to help.

Menopause Specialist

IFC Certified

GLP-1 Protocols

30 Yrs Corporate Experience

Client Stories

Real women, real results

★★★★★

"Tricia helped me renew my sense of self, better understand what I want to achieve and the direction I will take to get there."

Cynthia S. · 1:1 Coaching Client

★★★★★

"Tricia helped me see things that had always been there, but I had blinders on. She was like a new pair of glasses. She helped me navigate, understand myself more clearly, and begin moving forward."

Melissa S. · 1:1 Coaching

Reflections

Thoughts on the journey

Honest, personal reflections on navigating menopause with grace, curiosity, and self-compassion.

Reflection · Mindset

Grace in the Gray

For much of our lives, we've been the ones with the answers. We've learned, grown, solved problems, and supported others. So when menopause arrives, it can feel unsettling not to know exactly what to expect or how to navigate the changes ahead.

But you've never done this before.

This is a season that invites curiosity over certainty and self-compassion over self-judgment. It's okay not to have all the answers. It's okay to be learning as you go. The uncertainty doesn't mean you're doing something wrong. It simply means you're experiencing something new.

There is comfort in knowing you're not alone, and freedom in knowing your journey doesn't have to look like anyone else's. Menopause is not a comparison. There is no right timeline, no perfect set of symptoms, and no prize for getting through it faster.

It's not a competition.
It's not a race.
It's a process.

Give yourself permission to move through it with grace, trust, and the understanding that your journey is unfolding exactly as your body needs it to.

Reflection · Growth

Seeing the Silver Lining

Menopause is often described by what it takes away, but it can also be a season of gaining. Gaining wisdom. Gaining perspective. Gaining confidence. Gaining freedom.

For many women, there is relief in saying goodbye to monthly cycles, cramps, and the unpredictability that often accompanies perimenopause. Once hormones settle into a new rhythm, life can begin to feel more stable and predictable again.

By this stage of life, you've accumulated decades of experience, resilience, and knowledge. You begin to trust yourself more deeply. You worry less about pleasing everyone else and become more intentional about how you spend your time, energy, and attention.

This season can also be an invitation to focus on yourself without guilt. To prioritize your health. To explore new interests. To strengthen boundaries. To ask what truly matters and what you want the next chapter of your life to look like.

The silver lining isn't that menopause is easy.

The silver lining is that growth, wisdom, confidence, and freedom often emerge because of it. Sometimes the greatest gifts are discovered not in spite of the change, but because of it.

Get in Touch

Let's start your
conversation

Have a question about a service, want to discuss corporate wellness for your team, or just not sure where to start? Send a message and Tricia will get back to you personally within 24 hours.

✉️

tricia.ricottilli29@gmail.com

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Available online worldwide & in-person (Ottawa, ON)

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Replies within 24 hours

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Ready to Begin?

Your next chapter
starts today

Book a free 20-minute discovery call directly in Tricia's calendar, choose a time that works for you.

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The Whole Woman Experience

Why It Matters Programs For HR Facilitators Contact

Workplace Wellness & Leadership Development

Keep your most experienced women leading, not leaving

The Whole Woman Experience gives your organization a ready-to-run program that supports women through midlife and menopause, and builds the confidence and leadership capacity you need from them most.

Book a Discovery Call See the Programs

You already know the women we are talking about. They are your senior managers, your team leads, your subject matter experts. They carry years of institutional knowledge, and they are often the ones holding teams together.

Many of them are also navigating perimenopause and menopause quietly, without language for it and without support at work. The Whole Woman Experience gives you a practical, respectful way to change that.

The Business Case

Why this belongs on your people strategy

Menopause support is no longer a nice extra. It touches the priorities you are already measured on.

Retention of senior talent

Women in midlife are frequently at the peak of their experience. When symptoms go unrecognized and unsupported, some step back, turn down promotions, or leave altogether. Every one of those exits carries a real replacement cost.

Engagement and performance

Sleep disruption, brain fog, and a shaken sense of confidence affect how people show up. Giving women tools and language helps them stay focused, productive, and engaged.

Inclusion that is visible

A menopause-aware workplace signals that your commitment to equity continues past the early career years. It strengthens your employer brand with the women you want to attract and keep.

A leadership pipeline you keep

This program pairs wellness with leadership development, so the investment builds capability, not just comfort. Participants leave clearer about their voice, their value, and where they want to lead next.

Our Approach

The VIP Framework

Three threads run through every session, connecting personal wellbeing to professional impact.

Voice

Participants learn to name what they need, speak up with clarity, and advocate for themselves at work.

For you: clearer conversations with managers and fewer silent struggles

Identity

Participants reconnect with their strengths and rebuild the confidence that midlife change can shake.

For you: steadier, more self-assured leaders

Purpose

Participants turn lived experience into direction, and get intentional about their next chapter of contribution.

For you: renewed engagement and a stronger pipeline

Delivery Options

Programs that fit your organization

Start small or go deep. Every format is delivered in person or virtually, and can be tailored to your culture, your calendar, and your budget.

45 to 60 minutes

Keynote or Lunch & Learn

An engaging introduction that opens the conversation across your workforce. Ideal for International Women's Day, World Menopause Day, or a wellness week.

Half day or series

Interactive Workshops

Practical, small-group sessions where women build tools for energy, focus, and confident leadership through change.

Multi-week cohort

The Full Five-Act Program

Our signature experience. A cohort moves through all five acts together, with group coaching, reflection tools, and peer support.

On demand

Micro-Learning Videos

Short, focused lessons employees can watch on their own time. Easy to host on your learning platform and scale across locations.

For people leaders

Manager Awareness Session

Helps managers of every gender understand menopause at work, respond with care, and have supportive conversations with confidence.

Custom

Policy & Program Advisory

Support for HR teams shaping menopause-aware policies, accommodations guidance, and internal communications.

The Signature Program

A Five-Act Journey

The full program unfolds across five acts, each one building on the last, so participants move from awareness to action in a structured, measurable way.

A detailed act-by-act outline, learning objectives, and sample session materials are available for your review on request.

Built for HR

Easy to approve, easy to run

We know you are balancing budgets, calendars, and a long list of competing priorities. We designed this to take work off your plate, not add to it.

Turnkey delivery. We handle content, facilitation, and participant materials, including branded workbooks and reflection journals.
Complements what you already offer. Works alongside your EAP, benefits, and existing wellness and DEI programs.
Promotion made simple. Ready-to-send announcement copy and invitations for your internal channels.
Results you can report. Optional pre and post participant surveys, with a summary report you can share with leadership.
Professional standards. Delivered by an ICF-credentialed coach, with clear boundaries between coaching and medical care.
Flexible scheduling. In person across the Ottawa region and virtually for teams anywhere in North America.

Common Questions

What HR teams ask us

Is this a medical program?

No. The Whole Woman Experience is coaching and leadership development. We share evidence-informed education and practical strategies, and we always encourage participants to speak with their healthcare provider about medical questions.

How is participant privacy protected?

Participation is voluntary, and nothing an individual shares in a session is reported back to the organization. Any results we provide to you are anonymous and summarized at the group level.

Who should attend?

The core program is designed for women in midlife. Our manager awareness session is open to people leaders of every gender, since supportive managers make the biggest difference day to day.

Can you tailor the content to our organization?

Yes. We start with a discovery conversation to understand your workforce, your goals, and your culture, then recommend the format and focus that fits best.

How do we get started?

Book a short discovery call. We will walk you through the options, share sample materials, and send a tailored proposal you can take to your leadership team.

Your Facilitators

Corporate experience, coaching expertise

Between us, we bring decades inside large organizations, so we understand the realities your people face and the way your workplace runs.

Tricia Ricottilli

ICF-Credentialed Women's Health & Wellness Coach

Creator of the 4R Framework™, Tricia spent close to three decades managing sales and marketing programs and campaigns at a global software company. She knows firsthand what it takes to perform in a corporate environment, and now guides women through perimenopause and menopause with practical, grounded coaching. She works with clients across North America from Kanata, Ontario.

Jennifer Koussaya-Kent

ICF-Credentialed Certified Executive Coach

Founder of Sol Impact, Jennifer draws on more than 25 years in senior marketing and communications roles across high tech and the public sector. Having seen how easily purpose can get lost in the pace of modern leadership, she helps leaders navigate transitions, manage burnout, prepare for growth, and reconnect with what matters most. Her practical, human-centred coaching strengthens self-awareness and resilience so clients can lead with greater clarity, confidence, and intention.

Let's talk about your team

Whether you are planning a single event or building a long-term strategy to support the women in your organization, a short conversation is the easiest place to start. We will listen first, then recommend what fits.

Book a Discovery Call

tricia.ricottilli29@gmail.com Tricia on LinkedIn Jennifer on LinkedIn

Navigate menopausewith confidence& grace

The Root · Release ·Restore · Renew Framework