Hello fellow goddesses 💌 

Imagine a body that works with you, not against you. A body that responds to your efforts, a body that feels strong, vibrant, and truly yours. That's the power of understanding your macros and syncing them with your cycle.

And honestly, goddesses, I want you to know that I know that this is hard sometimes. It can feel like you're fighting a losing, ever-changing battle. I've been there.

Let me tell you a little bit about my journey back to feeling like... me. I had two babies, less than two years apart - so I was pregnant or nursing for four years. Then, just as my youngest turned two, BAM! Double knee replacements. Suddenly, I was facing a whole new level of physical challenge.

Over the years, and particularly with the double knee replacements, I was facing extreme muscle loss, some unwelcome fat gain, and an insane-feeling recovery process.

But, as we’ve talked about, I’m a warrior. I’m an athlete. Just like you. I didn’t want this to define me, and I didn’t want this to be who I became. I was determined to reclaim my strength, to feel like myself again. So, I dove headfirst into my post-surgery recovery and rebuilding as much muscle as possible, and now I’ve started focusing on losing that extra fat I’ve gained.

And I’m just so grateful. I'm feeling healthier, stronger, and more like... me. My weigh-in is this Friday, and I'm so excited to share my progress with you all on Instagram. And I want to be clear that a weigh in has very little to do with weight. We have a scale that reports body fat, muscle mass, bone density, etc. So it’s not about how much I weigh - it’s about a level of health, making progress, feeling good in my own skin… it’s about having the energy to chase my kids, building the strength now to eventually chase my grandkids, and about living a life that truly reflects who I am.

This journey has taught me so much about the lived experience of the power of nutrition, I’ve gained a deeper understanding of my own body, and I’m an even bigger believer in the importance of syncing my efforts with my natural rhythms. And that's exactly what I want to share with you today. Because I believe every female athlete - that every single one of you - deserves to feel this good, this empowered, this truly herself.

Workouts vs. Nutrition for Fat Loss

If you're reading this, it's a safe bet you understand the importance of working out. You get it – muscle is good, movement is good. But here's the thing: when it comes to actually losing body fat, studies are crystal clear: workouts alone aren't going to cut it. 100%, every body looks better muscled than not. 100%, every body is healthier with more muscle than less. But, working out without a nutritional change won't yield the results you're looking for.

Abs are made in the kitchen. And that's one of the many reasons why I'm so passionate about nutrition, cooking, and food – because let's face it, your kitchen is where the real magic happens.

Obviously I'm not saying workouts are a waste of time. Far from it! Lifting heavy, those explosive sprint sessions, getting those steps in – they're all crucial. They build strength, boost your mood, and keep your body functioning at its best.

And, most potentially most relevantly to this newsletter, heavy lifts and explosive movements send a powerful signal to your body: "Keep the muscle, burn the fat!"

But when it comes to actually losing body fat, the real magic happens in the kitchen. You can spend an hour sweating it out at the gym, but if you're not fueling your body correctly, you're not going to see the results you want. You need both the correct nutrition and the right training plan.

The truth is, your kitchen is the heart of your health journey. It's where we nourish our bodies, connect with our families, and create the foundation for a vibrant life. It’s where we #FuelYourSHINE

It’s not just about dropping body fat; it’s about fueling your passions, your dreams, your very essence. And that starts with what you put on your plate.

Let's Talk Macros: Your Guide to Body Comp Goals

Okay, goddesses, let's talk macros. You've probably heard the term thrown around, but what are they really, and how can they help you achieve your body composition goals?

Think of macros as the building blocks of your nutrition: protein, carbohydrates, and fats. Each plays a crucial role in how your body functions and how it looks.

• Protein: This is your muscle's best friend, and your metabolism’s BFF. It’s the macro that holds your body together. It's essential for building and repairing tissues, and it has a high thermic effect, meaning your body burns more calories digesting it. Prioritizing protein, especially when you're in a calorie deficit, is non-negotiable.

• Carbohydrates: Your body's primary energy source. They fuel your workouts, keep your brain sharp, and help you power through your day. I think I’m going to do a whole separate email about carbs, but I want you to hear this - don't be afraid of carbs! They're not the enemy.

• Fats: Essential for hormone production, cell function, brain and memory health, and really just your overall health. Healthy fats are your allies, not your foes.

Now, how do we figure out the right macro balance for you? We can tailor your macros to your specific goals:

• Maintenance: If you're happy with your current body composition, it's all about finding a balance between protein, carbs, and fats.

• Fat Loss: To shed those extra pounds, we'll prioritize protein and adjust your carb and fat intake accordingly. As a reminder, you’ll set your protein needs (a minimum of 1 g of protein per 1 lb of ideal body weight - per day) and then a reasonable calorie deficit, and fill the remaining calories with carbs and fats. We never sacrifice protein.

• Body Recomposition: This is where we aim to lose fat while building muscle simultaneously. It's a bit of a balancing act, but with the right approach, it's totally achievable. Surprise, surprise - there’s going to be a lot of protein involved 😆 

The key takeaway here is that protein should be your priority, no matter what your goal is. It's your secret weapon for building muscle, burning fat, and feeling amazing. We also want to focus on as many whole foods as possible, though I find a good, high quality protein shake with creatine is incredibly helpful - for both fat loss and body recomp.

Your Cycle and Your Plate: Let's Sync Up!

Okay, goddesses, now that we've talked about macros, let’s make things really interesting: syncing your nutrition with your menstrual cycle.

Our bodies are constantly changing, and our hormones fluctuate throughout the month. And understanding how your cycle impacts your nutritional needs is a game-changer.

I like to think of it this way: your body is like a finely tuned instrument, and your hormones are the conductors. When you learn to listen to their cues, you can optimize your nutrition and performance.

• I draw most of my cycle syncing insights from the incredible work of Stacy Sims. And from her research and results, we can tailor our macronutrient intake to each phase of our cycle. For example, during the luteal phase, you might find you need a bit more carbs to support your energy levels.

• And it's not just about the menstrual cycle! Perimenopause, menopause, and post-menopause bring their own unique hormonal shifts, which affect how our bodies process macronutrients. It's crucial to adapt your nutrition to these changes.

  • For example, in perimenopause, declining estrogen levels can lead to increased insulin resistance, making it harder to process carbohydrates effectively. This means you might need to adjust your carb intake and focus on complex carbs and fiber.

  • In menopause, the further drop in estrogen and changes in other hormones can affect how your body metabolizes fat, potentially requiring adjustments to your fat intake and type.

Now, I know you might be thinking that this sounds incredibly complicated. But trust me, it doesn't have to be. The key is having a plan.

• Prospective hindsight is a powerful tool. Life happens. Date nights, social events – they're part of a balanced life. The key is to be intentional. Enjoy those moments, then get right back on track.

• Mindful eating is essential, and doesn't mean you must always eat exactly what is on your macro plan. It means that you’re picking and choosing and being intentional about what you’re eating and when, and everything you’re fueling yourself with.

Just like how wouldn't try to run a marathon without a training plan, you need to apply the same to your eating plan. By understanding your cycle/hormonal needs, and planning your meals accordingly, you're setting yourself up for success.

Perfection here is ridiculous and non-existant, but you can be intentional, healthy, and live a full life. It's about learning to listen to your body, to honor its needs, and to fuel it with intention.

Transform Your Game, Transform Your Life: Join Our Programs!

I hope this deep dive into macros and cycle syncing has shed some light on how you can truly optimize your body composition. Remember, it's about understanding your body, honoring its needs, and fueling it with intention.

And if you're ready to take your journey to the next level, I've got some exciting news!

• Don't miss the FREE #SHINEGolfChallenge, a 7-Day Female Golfer Kickstart, starting today! It's the perfect opportunity to experience the power of the SHINE system and kickstart your golf fitness journey.

• The Female Golfer program launches April 7th! Get ready to transform your game and your life.

• And stay tuned for The Female Athlete program, coming soon! This program is designed to empower you to achieve your fitness goals and live your most vibrant life.

Resources

If fat loss is of particular interest to you - I’m toying with the idea of a fat loss beta testing for a small group of women. Reply to this email with a “beta” and I’ll reach out to you with details. It would be totally free for you, and could be a really great way to achieve your goals while helping me with my mission.

Rooted Coaching exists to help women lead happier, healthier lives - and I have a personal goal for all women to know that they are athletes, and to feel amazing in their bodies.

And, I’ve got a couple last things for you:

• Struggling to get enough protein every day? Download your FREE "Goddess Guide to Protein" guide, full of recipes meal plans specifically designed for your ideal body weight.

• Ready to deep dive into macros? Check out my FREE "Counting Macros" guides to find out exactly how I count, track, and decide macros for my clients.

• Have questions or want to discuss your specific needs? Don't hesitate to reach out! I'm here to support you on your journey.

Let's work together to #FuelYourSHINE and achieve your ideal body composition!

With love and fierce support,

Laura