Hello Gorgeous Goddess Athletes 💗 

The feeling of approaching spring is just omnipresent in my house. We had an almost-70-degree day on Monday, and over the weekend I got out and tuned up our bikes, got the kids into the bike trailer, threw open the windows in the house, Jake has decided his new favorite movie is The Sandlot (“baseball movie!”), we’re excited for Brewers Season, and we are currently just living for the approaching warmer weather.

I set up a seed-starting station and am getting everything going to get ready for that last frost - it’s like our world is waking up, and I am so here for that.

Speaking of more energy… I’m on week 3 of my fat-loss journey, with lower carbs and lower fat but maintaining really high protein, and I am so pumped to share that I’m down almost 10 pounds and 2% body fat since I started this plan. This is a 4-week macro plan, and after that I’ll start to increase carbs and fat to get to more of a maintenance and strength-building phase. In any plan, it’s important to think about what’s next - because what we’re committed ed to around here is a lifestyle, not just a short-term adjustment, but a life that’s brimming with energy, passion, life, health, and strength.

And that lifestyle? It’s so much easier to be active in the summer, especially if you live in seasonal weather like I do. It’s hard to play outside all day when it’s 0 degrees out 🙃 

Personally, summer around here is also just more fun - I love winter and sledding and fireplaces and big blankets and books (mostly fantasy lately - ask me about Rebecca Yaros or Sarah J. Mass… you may never escape the conversation or love from me 😂 ) - but it’s also so much easier to live an active lifestyle when the weather is more agreeable to being outside.

And on the coaching/science end of things - an active lifestyle (which is the E in our SHINE system) does incredible things for our bodies. It boosts our TDEE, which means that by living this active life, we’re burning even more calories just by having fun and living our best lives. Because our workouts, or training sessions, are an hour a day at longest - so it’s not just about those sessions, it’s about embracing movement in every aspect of our days.

This is what summer is all about for me, and what I hope it is for you. Getting outside, moving your body, and just loving all that life has to offer. It’s like when we were kids and the last day of school came, and it was all about playing until the street lights came on. Let’s have some fun.

The Female Athlete in Summer

So, with all this sunshine and good vibes, what are we gonna do with it? Let's talk summer sports, goddesses! In this warm weather and with these vibes, it’s like the universe is just begging us to get outside and play.

And trust me, there's something out there for every single one of you to get outside and live and love this active life:

• Cycling: You know I’m already hitting the bike trails with the kids! Whether you’re into road cycling, mountain biking, or just a chill ride around the neighborhood, it's a killer way to get your heart pumping and soak up some Vitamin D.

• Volleyball (Sand or Grass): Obviously I’m biased here, but being outside and playing your favorite sport? Nothing says summer to me like outdoor volleyball.

• Pickleball: This super-trendy sport is fast-paced, fun, and perfect for all fitness levels. Get ready for some friendly competition and a good sweat.

• Tennis: A classic. Tennis is amazing for getting moving, being outside, and is usually extremely community-based.

• Outdoor Swimming: Whether it’s a lake, a pool, or the ocean, diving into some cool water is the perfect way to beat the heat and get a full-body workout.

• Hiking/Kayaking/Paddle Boarding: If you’re craving some nature time, these are your go-to activities. Explore beautiful trails, glide across the water, and just breathe it all in.

• Outdoor Yoga: Find your inner zen and connect with the earth. Sunshine + stretching and breathing = pure bliss.

• Golf: I’ve got a personal goal to get back into golf this summer. It’s not just about the swing; it’s about the fresh air, the challenge, and the community (and sometimes, for me at least, the competition - whether that’s against someone else or just me vs. me).

And listen, you don’t have to be an Olympian to have a blast. I know you have an athlete inside. Just find what you enjoy and go for it. Maybe you’re a pickleball newbie, or you haven’t been on a bike in years. Who cares? I’d rather someone judge me for being outside and being active than live a boring, unhealthy life. The goal is to have fun, get active, and make the most of these gorgeous summer days.

The Female Golfer

And speaking of golf... you might have noticed that I’m starting the FREE #SHINEGolfChallenge on March 20, which will lead into The Female Golfer program?

Creating this, alongside Mitch, came from a real place, a place where we saw a need that wasn't being met.

Rooted Coaching has always been about empowering women to achieve optimal health and fitness. I created the SHINE system to address the unmet needs of women in this space. It’s about understanding our bodies, and it’s about living our best lives.

So, when I started thinking about golf, it just clicked. The Female Golfer program? It’s a natural extension of everything I believe in. It’s taking my mission and applying it specifically to female golfers.

There's a huge gap in women’s sports and training. And most golf fitness programs? They're designed for men. They completely overlook the unique physiological and psychological needs of women. And that’s just not right.

We’re not built the same, we don’t think the same, and our bodies definitely don’t respond the same. And I'm passionate about helping women understand and work with their bodies, especially through all those hormonal changes we go through.

So, I decided to create a program that helps women feel strong, confident, and empowered in their bodies, both on and off the course. It’s about living my values, about creating a space where women can thrive and feel supported.

You know I've got my own personal goals to get back into golf this summer! And I want to create a space where women can do that too, without feeling intimidated or out of place.

Golf season is right around the corner! It's the perfect time to try something new, to challenge yourself, and to see what you're capable of. And that's exactly why I'm so pumped about the upcoming #SHINEGolfChallenge. It’s a chance to dip your toes in, to experience what The Female Golfer is all about, and to kickstart your journey to a stronger, more confident you.

Golf and The SHINE System

Maybe it’s obvious to you, but I’m clearly obsessed with the SHINE system, and I know it works. Here’s how Golf ties into all of that:

• Strength: Golf requires strength for power and stability in the swing, and injury prevention. The program's strength training component, designed by Mitch, directly addresses this.

• Harmony: Cycle syncing is crucial for female golfers to optimize their training and performance. Understanding and working with your hormonal fluctuations, and matching your training and nutrition to your life and your hormones means that you can play your best on whatever day you choose.

• Intentional Mindset: Golf is a mental game, like life. Our focus on an intentional mindset helps female golfers develop the mental toughness and focus needed to excel.

• Nutrition: Proper nutrition fuels performance and supports hormonal balance. In this kickstart, we’ll tailor our nutrition guidance for female golfers.

• Exercise: This is really what we’ve been talking about in this email today, but the program embraces an active lifestyle - and we’ll also focus on recovery strategies and how to maintain high energy levels throughout each round, and the entire golf season.

• SHINE'ing everyday: The challenge, and program, will teach you how to implement the SHINE system into your daily life, to become a lifestyle, not just a program.

You’ll also get, all for free and included in the 7-Day Female Golfer Kickstart:

• 7 days of workouts delivered via Trainerize.

• Daily posts in a private Facebook group with challenge content and instructions.

• Daily micro-actions related to strength, harmony, mindset, nutrition, and exercise.

• Daily encouragement and motivation.

• Daily interaction in the community group.

• Access to a private online community in the Facebook group.

• 3 live workshops in the private Facebook group.

And I’ve got prizes you can win - including one lucky person who will get The Female Golfer program, a 12-week program that takes this challenge and really expands and applies it to your life and lifestyle - for free.

So, are you ready to dive in and experience the power of the SHINE system for yourself? Ready to see how it can transform your golf game, and your life?

Here’s what you need to do:

• Join the #SHINEGolfChallenge! Click here to sign up.

• Share this challenge with your friends! Let's build an amazing community of empowered female golfers.

• Get ready to SHINE! March 20th is right around the corner.

Let's make this golf season your most vibrant and fulfilling yet! I can't wait to see you in the challenge.

Not a golfer but still want more? I’ve got The Female Athlete coming up, and am also starting to conceptualize a weight-loss program for all of us. Stay tuned 😉 and, as always, let me know how I can help.

With love and fierce support,

Laura