Hey friends!

This week, we're diving deep into two powerful elements of the SHINE system that are absolutely crucial for unleashing your inner athlete and creating a body you love: Nutrition and Strength.

I’m obviously wildly passionate about both of these. I love good food so much, I love nourishing people to take care of them, and my body and mind are just so connected that I’m obsessed with strength training and all of it’s benefits. So this isn’t just about deprivation (no thanks) or grueling, gruesome workouts (again, no thanks - if it’s not fun and doesn’t feel good, I’m not interested) - it’s about understanding how to fuel our bodies and train in ways that support our unique needs as female athletes (btw, if you’re a mom chasing after kids, you’re an athlete. I don’t care what anyone says).

Our bodies are truly magnificent machines, capable of incredible feats of strength, endurance, and resilience. And, just like any machine, they need the right fuel and maintenance to function at their best.

Which brings us to… strength and nutrition. Together they:

• Build lean muscle and sculpt beautiful bodies

• Boost your metabolism and torch stubborn fat stores

• Increase your energy levels and feel amazing in your body

• Improve your bone health and prevent injuries

• Enhance your mood and reduce stress

• And so much more!

Let’s start here…

The Wisdom of the Goddesses

So most of you know that I’m a certified nutritionist through Precision Nutrition. I love their stuff, and it’s really helped me build a career and a business to help people. Getting that certification kick-started me changing my life and pursuing this dream of Rooted Coaching. I've also spent well over a decade now studying the work of brilliant women like Dr. Stacy Sims, Dr. Gabrielle Lyon, Dr. Lily Nichols, Dr. Rhonda Patrick, and Dr. Vonda Wright - and so many more amazing women who are leading the way in women's health and fitness.

I really want to point any of you that are equally passionate about women’s health and nutrition to them - their research has revolutionized the way we view the female body and its unique needs.

And, in today’s newsletter, I'm excited to share their insights with you, along with my own experience and expertise, to help you unleash your inner athlete and create a life you love.

Buckle up, warriors! Let’s go on a journey of empowerment, strength, and transformation. But first, let’s eat.

Nutrition for Female Athletes: Fueling Your Inner Powerhouse

You can't conquer your goals or unleash your inner athlete on an empty stomach, and the first thing I want to talk about is LEA (Low Energy Availability) and catabolism. Our muscle tissue is precious - like the more we have of it, the better we’ll live, for longer. And when we’re in a catabolic state, our bodies start using our muscle tissue as fuel.

LEA is another thing entirely, but it’s essentially not eating enough for the lifestyle you live and can wreak havoc on your body and your hormones. So the lesson here is: eat protein and eat enough. I could end the section here, but I’ll go on…

There’s a time and place for calorie cutting, but for the most part - this isn’t it. If you work with me for fat loss/body recomposition, we’re going to set your macros in a way that feels good and works for you, but if you eat right, you’ll never feel deprived or restricted. A diet that makes you feel that way is just a diet, it’s not a lifestyle and it’s not going to stick. We’re all about nourishing your body with delicious, whole foods that fuel your energy, support your hormones, and make you feel and look absolutely amazing.

As women, our nutritional needs are unique. We're juggling busy lives, hormonal fluctuations, and maybe even a few sleepless nights (looking at you, mamas!). Traditional research and common knowledge is usually based on male physiology, so it’s super important to me to share the message of how to fuel our female bodies in ways that support our needs and goals.

Macronutrients: The Building Blocks of Badassery

Let's start with the basics: macronutrients. These are the nutrients your body needs in larger amounts to function properly and fuel your workouts.

• Protein: As Dr. Gabrielle Lyon always says, "Protein is the queen bee of muscle building and repair." Aim for 1 gram of protein per pound of body weight per day, spread evenly throughout your meals. This will help you maintain lean muscle mass, boost your metabolism, and feel satiated and energized.

• Carbohydrates: Carbs are your body's primary source of energy, especially during workouts. Choose complex carbohydrates like whole grains, fruits, and vegetables over simple carbs like refined sugar and processed foods. And remember, timing your carb intake around your workouts can optimize your performance and recovery.

• Fats: Healthy fats are essential for hormone production, cell function, and overall well-being. Include sources like avocados, nuts, seeds, and olive oil in your diet.

Micronutrients: The Spark Plugs of Your Metabolism

Micronutrients are vitamins and minerals that your body needs in smaller amounts, but they play a big role in your overall health and vitality.

• Iron: This mineral is crucial for carrying oxygen to your muscles and preventing fatigue. Women are especially prone to iron deficiency, so make sure you're including iron-rich foods like red meat, leafy greens, and legumes in your diet.

• Vitamin D: This sunshine vitamin is crucial for bone health, immune function, and mood regulation. Get some sunshine whenever possible, and consider a vitamin D supplement, especially during the winter months.

• Magnesium: This mighty mineral is a superhero for your muscles and your mind. It helps with muscle relaxation, stress reduction, and sleep quality. Plus, it can help alleviate those PMS symptoms like cramps and mood swings. You can find magnesium in foods like leafy greens, nuts, seeds, and dark chocolate, or consider a magnesium supplement.

Hydration: The Elixir of Life

Water, my friends, is the elixir of life. It's essential for every bodily function, from energy production to hormone balance. Aim to drink at least half your body weight in ounces of water each day, and increase your intake during intense workouts or hot weather. Good-quality, mineral-rich salt and/or electrolytes help with water absorption, too. I like to put a little pinch in every big (4-cup) glass I drink.

Fueling Your Workouts: Timing is Everything

When it comes to exercise, timing your nutrition is crucial. Here are a few tips:

• Pre-Workout: Have a small, easily digestible snack or meal containing a small amount of carbohydrates and a minimum of 15g of protein about 30-60 minutes before your workout to fuel your muscles and prevent fatigue.

• During Workout: If your workout lasts longer than an hour, consider sipping on a sports drink or consuming small amounts of carbohydrates to maintain your energy levels.

• Post-Workout: Replenish your glycogen stores and support muscle recovery with a meal or snack containing carbohydrates and a minimum of 20g of protein within 30-60 minutes after your workout.

Okay got it. Eat a lot of protein, and make sure I’m eating enough.

You got it! Let’s talk Strength.

Strength Training for Women: Unleash Your Inner Warrior

Strength training is for everyone. Every one of you. Gyms can sometimes be intimidating, and it’s hard to lift without a plan or a coach telling you what to do, but you need to do it. As women we need to strength train a minimum of 3 times a week in order to build and maintain muscle, especially as we get older. And if you’re younger - start now. The more the better. Get after it or you’re going to pay for it later.

Plus, muscle just looks good. And we’re all about building a body that is strong, resilient, and capable of anything.

Here's a bit more about why strength training is a non-negotiable for women:

• Builds Lean Muscle: Strength training helps you build lean muscle mass, which not only makes you look toned and sculpted but also improves your overall strength and power. As Dr. Gabrielle Lyon says, "Muscle is the organ of longevity." It's not just about aesthetics; it's about building a metabolic powerhouse that supports your health and vitality for years to come.

• Boosts Metabolism: Remember how we talked about muscle being a calorie-burning machine? Well, the more muscle you have, the higher your metabolism will be, making it easier to manage your weight and achieve your body composition goals.

• Strengthens Bones: As we age, our bones naturally become thinner and weaker. Strength training helps combat this by increasing bone density and strengthening our skeletal structure. Dr. Vonda Wright, a leading expert in orthopedics, is a huge advocate for strength training as a way to prevent osteoporosis and maintain strong, healthy bones throughout our lives.

• Increases Confidence: There's nothing quite like the feeling of accomplishment that comes with lifting heavy weights or mastering a new exercise. Strength training empowers you to feel confident, capable, and badass in your own skin.

• Reduces Risk of Injury and Disease: Strong muscles and bones help protect your body from injury, both during workouts and everyday activities. Strength training can also reduce your risk of developing chronic diseases like heart disease, type 2 diabetes, and certain types of cancer.

So, ditch any limiting beliefs you might have about strength training, and embrace the power, you goddess you. It's time to unleash your inner warrior and create a body that is both beautiful and strong.

Okay so let’s combine all of this with our monthly cycles.

Cycle Syncing for Strength and Nutrition: Harnessing the Power of Your Cycle

As females, our bodies and hormones are cyclical. And by understanding and honoring these cyclical rhythms, we can optimize both our nutrition and strength training for amplified results.

Cycle Syncing Your Nutrition

As your hormones fluctuate throughout your cycle, so do your energy needs, your metabolism, and even your food cravings. By adapting your nutrition to these changes, you can:

• Support your energy levels: Provide your body with the fuel it needs to power through your workouts and daily activities.

• Balance your hormones: Reduce PMS symptoms, improve sleep, and support overall hormonal health.

• Optimize your metabolism: Enhance your body's ability to burn fat and build muscle.

• Reduce cravings and make healthier choices: By understanding your body's natural cravings and providing it with the nutrients it needs, you can make healthier choices and avoid emotional eating.

Cycle Syncing Your Strength Training

This is actually one of my favorite things. When we understand our cycles our workouts are amazing. We can truly optimize our training alongside our cycles, helping us feel great, build that precious muscle, and recover appropriately.

I feel like I talk about this all the time, but here's a quick recap of how to adapt your workouts to each phase of your cycle:

• Week 1 (Menstruation & Early-Follicular Phase): This is your time to unleash your inner warrior! Your body is primed for heavy lifting and high-intensity workouts. Don't be afraid to push your limits, especially with strength training. If you experience heavier bleeding or discomfort, listen to your body and adjust accordingly.

• Week 2 (Mid-Follicular Phase, including Ovulation): Embrace higher intensity workouts and focus on building strength and muscle. This is a great time to hit the gym and lift heavy weights.

• Week 3 (Early-Luteal Phase): Maintain a moderate intensity and enjoy a variety of activities. Focusing on endurance and stamina are good during this time.

• Week 4 (Mid-Luteal Phase): Prioritize recovery and focus on lighter workouts and stress reduction. This is a good time for yoga, Pilates, or gentle strength training.

The Synergy of Cycle Syncing

By syncing both your nutrition and strength training with your cycle, you create a powerful synergy that amplifies your results and helps you feel your best in every phase. You'll achieve your fitness goals faster and cultivate a deeper connection to your body and its wisdom.

Okay got it! Anything else?

Additional Considerations: Fine-Tuning Your Fitness Journey

Alright. We’ve explored nutrition and strength for women, and syncing it all together with our cycles. Let’s dive into a few additional considerations that can help you fine-tune your fitness journey and achieve even greater results.

Sleep: The Ultimate Recovery Tool

Sleep is when your body repairs and rebuilds itself, so it's crucial for optimizing your strength training results. Aim for 7-9 hours of quality sleep each night, and prioritize sleep hygiene practices like creating a relaxing bedtime routine and avoiding screen time before bed.

Intentional Mindset and Stress Management: Taming the Self-Talk

Remember those limiting beliefs and negative thoughts we talked about? Well, they can team up with stress to create a formidable foe on your fitness journey. But, by cultivating an Intentional Mindset and practicing stress management techniques, you can tame your own self-talk while keeping your motivation soaring high.

• Challenge those negative thoughts: Replace self-doubt with empowering affirmations and focus on your strengths.

• Embrace self-compassion: Be kind to yourself, especially when you face setbacks or challenges.

• Practice mindfulness: Bring your awareness to the present moment and observe your thoughts and feelings without judgment.

• Incorporate stress-reducing activities: Find activities that help you relax and de-stress, such as meditation, deep breathing, spending time in nature, or listening to music.

Supplements: A Little Extra Support

While whole foods should be your primary source of nutrition, certain supplements can provide additional support for your fitness journey. Consider adding creatine, omega-3 fatty acids, glutamine, and vitamin D to your routine, especially if you're deficient in any of these nutrients.

Listen to Your Body

Above all, remember to listen to your body's cues. If you're feeling tired, rest. If you're feeling energized, push yourself. Your body is wise and knows what it needs.

By paying attention to these additional considerations, you'll create a holistic approach to fitness that supports your cycle, your workouts, and your overall well-being.

Food for Thought

I wanted to give you some recipes to try to put this all together 😃 Let me know how you like them!

Breakfast (30g+ protein): High-Protein Breakfast Burrito with Scrambled Tofu and Black Beans (Vegan, best for Follicular Phase): This hearty burrito is packed with plant-based protein and complex carbs to fuel your morning workouts and keep you feeling full and energized.

Lunch (30g+ protein): Salmon Salad with Avocado and Quinoa (best for Early Luteal Phase): This refreshing salad is a great source of protein, healthy fats, and complex carbs. It's perfect for a light yet satisfying lunch that will support your energy levels and hormone balance.

Dinner (30g+ protein): Chicken Fajita Bowls with Cauliflower Rice (best for Menstruation): These flavorful bowls are a great way to get a balanced and satisfying meal. They feature lean protein, healthy fats, and plenty of vegetables, making them a perfect choice for when you're craving comfort food but still want to nourish your body.

Snack (15g+ protein) Greek Yogurt with Berries and Protein Powder (best for Mid-Luteal Phase): This simple snack is a great way to get a quick and easy protein boost. It's also a good source of probiotics, which can support gut health and hormone balance.

VI. Call to Action

• Encourage readers to explore your blog posts for more in-depth information on nutrition and strength training.

• Promote your upcoming 40Forty program and highlight how it incorporates these principles.

• Offer a free consultation or resource to those who are interested in learning more about your coaching services.

Ready to take this to the next level?

Check out my free Strength Training for Women guide here.

Check out my free Counting Macros guide here.

I’ve written a few blogs on these topics. Head over to my website and explore them here.

40Forty is starting soon - and I’ve got exclusive bonuses just for you for subscribing to my emails 🙂 Pre-Sale starts tomorrow! You can check out the details, and my other programs here.

And, as always! Reach out if you have any questions, if there’s specific content you want to see, or if want to work together 1:1. All you have to do is reply to this email.

In love and strength,