Helloooo Warrior Goddesses!

As I look at you, most of you amazing friends from different places or phases of my life (and for those of you I don’t know - just know I love and appreciate you, even if we’ve never met face to face 😉). And I know that you are all athletes, or maybe you don’t consider yourself one right now, but you used to. But I’m willing to bet that all of you have been in a weight room before, and you love to feel strong and empowered, and good in your body. I think a lot of you are here because you’re like me, in one way or another.

So I wanted to share a bit of a personal journey I’m on. I know all the science and all the ins and outs of health and fat loss and strength gain… and I just haven’t been applying it all. Or, rather, I’ve been applying it all… sometimes. I have a 2-year-old and a 4-year-old, I had 2 total knee replacements last summer, and over the years, I've put on about 15 pounds of body fat that I don't want. It's not healthy, and it's certainly not great for me to be coaching other people on health when I'm not always taking my own advice. And as I started 40Forty with everyone, I dove into the workouts - but still skirted around on my nutrition.

And then I weighed myself last week. We have a scale that shows other metrics than weight - I think measuring weight is extremely invaluable, especially for women. And it's more our body composition that matters, not our gravitational weight with which the Earth attracts us towards its center 😂 And, well, I finally decided I was sick of my own shit.

So I pulled up my Precision Nutrition calculator, got out my Cronometer, and I got busy. I'm done with excuses and I'm tracking and taking charge of my own health.

And, y'all… I'm so excited to share that I went down 5.5 pounds and a full percentage of body fat - in 5 days. I'm 40, I have two small children, and I could continue filling my life full of excuses, but instead - I committed and went in hard and am going after my goals.

Because I, like you, am an athlete.

What is an athlete?

To me, an athlete is someone who has goals and chases them. Someone who runs like hell after their dream lives. Someone who loves to win and loves to help others win. Someone who understands commitment and hard work, and someone whose soul resonates with this quote:

If you move your body with intention, or desire to, and you live passionately, you're my people. My tribe, and my reason that I wanted to start Rooted Coaching in the first place.

That might mean you’re a golfer, a pickle-baller, a recreational volleyballer or basketballer, or maybe you’re a working mom and juggling everything that comes with that. You’re an athlete.

And I know that most of you are interested in reclaiming your athlete. You're not practicing your sport for hours every day anymore; you have some other real-life responsibilities, but you want to lose some fat and tighten up your body and feel more like yourself again. Feel like the athlete.

Metabolism After 30

So here's the amazing news - if you've strength trained before but you aren't currently (or aren't currently lifting at the same intensity or level you were before) you have a base to fall back on. We did an entire, super-comprehensive, newsletter on metabolism a couple of weeks ago, as well as a couple of solid articles on my website, so I won't go too deep, but here's a quick recap:

Total Daily Energy Expenditure (TDEE): Your Metabolism's Magic Number

Most people are interested in learning how to “speed up” their metabolism. So let’s talk about ir real quick. Specifically, we measure metabolism by measuring your Today Daily Energy Expenditure, or TDEE.

TDEE is basically the total number of calories your body burns in a day. It's influenced by a bunch of factors, including your activity level, your muscle mass, and even your genetics. But the good news is, you have the power to influence your TDEE and optimize it for fat loss success.

Remember those four components of TDEE we talked about in my metabolism blog post? Here's a quick recap:

• Exercise Activity Thermogenesis (EAT): The calories you burn during structured exercise, like those killer strength training sessions or that energizing Zone 2 cardio.

• Non-Exercise Activity Thermogenesis (NEAT): The calories you burn through all those little movements you make throughout the day, like walking, fidgeting, cleaning, and even standing.

• Thermic Effect of Food (TEF): The calories you burn digesting and processing food. (Remember, protein has the highest TEF, so prioritize that, ladies!)

• Resting Metabolic Rate (RMR): The calories your body burns at rest, just to keep all your vital functions going.

The TDEE Equation for Fat Loss

Here's the simple equation for fat loss:

Calories In < Calories Out

In other words, you need to burn more calories than you consume. It’s actually a bit more complex than just that - but it’s the basic idea. Calorie counters (for both exercise and the amount of calories you consume in your food) are highly inaccurate, and your calories out are extremely variable, person-to-person.

Regardless, that’s the basic idea, and what’s important for you to know is that your TDEE plays a major role in that equation.

Boosting Your TDEE

There are several ways you can boost your TDEE and fire up your fat-burning furnace:

• Increase your NEAT: Get those steps in, fidget like a boss, and find ways to move your body throughout the day.

• Prioritize protein: Protein not only builds muscle but also has a higher TEF, meaning you burn more calories digesting it.

• Build muscle: Muscle is a metabolic powerhouse, so the more muscle you have, the higher your RMR will be.

• Get enough sleep: Sleep deprivation can tank your metabolism, so aim for 7-9 hours of quality shut-eye each night.

• Manage stress: Chronic stress can also mess with your metabolism, so prioritize rest and recovery to keep cortisol in check.

The Calorie Deficit Conundrum

Now, some of you might know that if you eat less, your metabolism might slow down.

Yes, it's true that drastically restricting your calories can lead to a decrease in your RMR. That's why it's important to find a sustainable calorie deficit that supports your body's needs and doesn't leave you feeling deprived or hangry.

And that's where coaching comes in. I can help you determine the right calorie deficit for your body, your goals, and your lifestyle, so you can achieve sustainable fat loss without sacrificing your health or well-being.

Further, since you metabolism does slow down a bit when you’re consuming fewer calories, you need a plan to increase your calories once you get down to your ideal body fat - because no one wants to achieve a goal just to have their body go right back to where it was before the deficit.

Fat Loss Fundamentals: Shedding the Right Pounds

Alright, warriors, we've explored the ins and outs of metabolism, and we know we need to be in an energy deficit to drop body fat. So now, it's time to get down to business and talk about how to achieve those fat loss goals.

I talk about nutrition a lot because it is crucial to attaining your body composition goals. Studies have shown that exercise alone is incredibly ineffective in attaining fat loss, but the right nutrition paired with an effective (and balanced) training plan will get you where you want to be.

Your body (especially the female body) will always want to prioritize burning muscle over burning fat, as fat is more valuable for survival. That's why it's crucial to create the right conditions for fat loss by prioritizing protein, strength training, and managing stress.

The Power of Protein

As we discussed earlier, protein is your metabolic superhero. It not only helps you build and maintain muscle, but it also has a higher thermic effect of food (TEF) than carbs or fats. This means your body burns more calories digesting protein than it does digesting other macronutrients.

Plus, protein helps preserve muscle mass when you're in a calorie deficit, which is crucial for maintaining a healthy metabolism and achieving sustainable fat loss.

Macronutrient Mastery

When it comes to fat loss, it's not just about cutting calories; it's about controlling your macros (macronutrients). The two things that matter are calories and protein - here's a quick breakdown:

• Protein: Aim for at least 1 gram of protein per pound of your ideal body weight per day. This will help you maintain muscle mass, boost your metabolism, and feel full and satisfied.

• Carbs and Fats: The ratio of carbs to fats can be adjusted based on your preferences and how your body responds. Some people thrive on a higher-carb, lower-fat diet, while others do better with a lower-carb, higher-fat approach. It might also be or feel different for you based on where you're at in your monthly cycle. We tend to need more carbs in the second half of our cycles, so experiment and see what works best for you.

The Absorption Factor

Another important factor to consider is the absorption rate of different foods. Highly processed foods are more easily absorbed, meaning you'll absorb more calories from a food that's been more processed than from a whole, unprocessed meal with the same calorie count.

That's why prioritizing whole, unprocessed foods is key for fat loss and overall health. These foods are not only more nutrient-dense but also help regulate your blood sugar, improve your digestion, and support your gut microbiome.

Another note on protein and its value for your fat loss goals - your body absorbs only 70% of the protein you eat, while it absorbs 90% of the fat you eat - which means, calorie for calorie of each macronutrient, protein gives you "free" calories.

A Training Plan: Your Fat-Burning Amplifier

While exercise alone isn't the most effective way to lose fat, it's a crucial component of a sustainable fat loss plan. In fact, you actually have to increase the amount of training you do when you go into a calorie deficit if you want to maintain muscle.

Exercise helps you burn calories, build muscle, and improve your overall health and fitness.

• Strength Training: As we discussed earlier, strength training is essential for building and maintaining muscle mass, which is crucial for boosting your metabolism and preserving lean body mass during weight loss.

• Zone 2 Training: This moderate-intensity cardio is a fantastic way to burn fat and improve your cardiovascular health.

• Sprint Training: These short bursts of high-intensity exercise are great for maximizing calorie burn and boosting your metabolism. Further, explosive work will also send a more powerful signal to the body that it wants/needs to keep the muscle.

A Note on Fasting

Fasting can be a helpful tool for some people, but it's important to approach it with caution, especially for women. Fasting can disrupt hormone balance and lead to muscle loss if not done correctly.

Fasted workouts have proven to be entirely ineffective in building muscle and dropping fat, as it causes your body to enter a catabolic state.

If you're interested in incorporating fasting into your routine, I recommend doing your research, listening to your body, and considering your menstrual cycle and individual needs.

SHINE Spotlight: My Fat Loss Journey

Alright, my beautiful warrior goddesses, I'm right here in the trenches with you, putting these principles into action and working towards my own goals.

Here's my plan to drop 5% body fat in March, and how it aligns with the SHINE system:

• Strength: I'm getting in strength training 3-4 times a week, following a strength training plan created by my coach (yes, even coaches need coaches!). I'm focusing on building and maintaining muscle mass, which is crucial for boosting my metabolism and keeping my body strong and resilient.

• Harmony: I'm prioritizing rest and recovery, knowing that a stressed-out body won't shed fat effectively. I'm getting enough sleep, managing my stress levels, and honoring my body's natural rhythms.

• Intentional Mindset: I'm cultivating a positive mindset, setting clear intentions, and visualizing my success. I'm also practicing self-compassion and reminding myself that progress, not perfection, is the goal.

• Nutrition: I'm in a calorie deficit, which I’ve never done intentionally. With that, I’m following a balanced and sustainable nutrition plan, prioritizing protein and nutrient-dense foods. I'm also tracking my macros and making conscious choices that support my fat loss goals. For example, my ideal body weight is 175-185 pounds, and I’m eating a minimum of 190g of protein per day.

• Exercise: In addition to strength training, I'm incorporating interval and sprint training 3 times a week to boost my metabolism and burn fat. I'm also making sure to get plenty of Zone 2 activity (lots of walking the dogs, walking around playgrounds and parks - and not forgetting the increase in overall step count and increased movement when you go to the zoo or a museum). And I’m being really conscious of my NEAT throughout the day.

The Power of SHINE

As you can see, my fat loss plan incorporates all the elements of SHINE. This holistic approach is essential for achieving sustainable results and creating a healthy lifestyle that you can maintain for the long term.

You can achieve your goals. You are an athlete - every one of you. And if I can help, I'm here to support you every step of the way, with the SHINE system as our roadmap to success.

Unleash Your Inner Athlete with The Female Golfer and The Female Athlete

Warriors, are you ready to take your fitness journey to the next level? Whether you're a seasoned golfer or simply looking to unleash your inner athlete, I have two incredible programs designed to help you achieve your goals and transform your life.

Introducing: The Female Golfer

Tee off for a stronger, more powerful you with The Female Golfer program, launching April 7th! This comprehensive program, designed in collaboration with renowned golf fitness expert Mitch11, will help you:

• Build strength and power for a more efficient and explosive swing

• Improve mobility and flexibility to prevent injuries and enhance your range of motion

• Optimize your nutrition for peak performance on the course

• Cultivate an unstoppable mindset to conquer mental barriers and achieve your goals

Join the waitlist today and receive exclusive early bird bonuses! (Just reply to this email with “Golfer”)

The Female Athlete: Your Holistic Transformation Awaits

And for those of you who are ready to have the a tighter, leaner body and the life of your dreams. For those of you who are tired of trying things that don’t work, or struggling to put together all of the information on your own. For those of you who are ready - The Female Athlete is your ultimate guide to transformation.

This comprehensive program, launching in May, will help you:

• Achieve sustainable fat loss and build lean muscle

• Embrace your cycle and optimize your workouts and nutrition

• Cultivate a resilient mindset and unleash your inner strength

• Create a balanced and fulfilling lifestyle that supports your goals

Join the waitlist for The Female Athlete and receive a FREE jumpstart program starting in April! (Just reply to this email with “Athlete”)

Ready to Take Action Right Now?

• Download our FREE resources:

  • "Counting Macros" guide: Access here.

  • "SHINE Strength Guide for Women": Access here.

  • "Recharge and Reclaim" Toolkit: Access here.

• Join the waitlist for The Female Golfer: Reply to this email with “Golfer”

• Join the waitlist for The Female Athlete: Reply to this email with “Athlete”

• And, as always - just reply to this email or DM me on instagram if you have any questions or if you’re looking for more personalized support.

It's time to unleash your inner athlete, goddesses. Let's create a life of strength, vitality, and joy!

With love and fierce support,

Laura

P.S. Did you love this email? Do you know anyone else who would? I would be forever grateful if you supported me (and them!) and passed this along.