Hey Friend,

I've been busy really defining the Rooted Coaching brand online, writing blog posts, and gearing up for 40Forty, and my 40th birthday around here! (I can't decide if that's a: Yikes! 40! Or a… YES! 40! LOL).

And I've been defining my goals and deep in the ever-present process of setting my priorities. I was in a coaching training once and heard a girl say "I want to be proud of who I was..." And that really sticks with me; I think about it all the time. I want to be able to look back at a situation and be proud of who I was in it. Or I want to be able to look back at a time in my life and be really proud of who I was, how I showed up, and what I did.

That can be a real goal-driver for me, taking on that mindset. It helps me rise above, and it helps me be the best version of myself. And that's what this week's newsletter is all about: setting intentions, embracing movement, and creating a lifestyle that makes you proud of the absolutely incredible person you're becoming.

Right now, I want to feel like a badass mama - which is why one of my goals is to lose 15-20 pounds of body fat and regain the muscle I lost during my knee replacements in addition to putting even more muscle on. I want 40 to be the year I got strong again. I want to be my best me for me, my kids, my husband, and for YOU.

So here's what I'm doing: I've started really putting walking and Zone 2 work into my daily life. Zone 2 work is the best way to melt fat off, and I love being outside so… win win. I'm going to utilize all the tools of cycle syncing to eat and train with my cycle, lifting as heavy as I can when it's appropriate, and I'm going to be lifting 4 days a week regardless. I'm tracking and weighing my food so I can be super accurate, really focusing on getting protein (I just ordered a new protein powder that doesn't have any artificial sweeteners, so look forward to that review 😉 ) and a variety of fruits and vegetables.

Since I started being really intentional about incorporating Zone 2 training and cycle syncing, I've noticed a significant increase in my overall sense of self, and a greater sense of connection to my body. Today, I'm excited to share some of my favorite strategies for cultivating an Intentional Mindset and creating a lifestyle you’ll love and be able to maintain consistently. Plus, I'll reveal some exciting news about the upcoming 40Forty program!

So let’s start with an Intentional Mindset!

Intentional Mindset: Setting the Stage for Success

Alright, so let’s talk about the "I" in SHINE: Intentional Mindset. This is where the magic truly happens. It's about cultivating a mindset that supports your goals and empowers you to live your life passionately.

To me, within the SHINE system, an Intentional Mindset means:

• Believing in yourself: Trusting in your ability to achieve your goals, even if you've stumbled in the past. You are stronger than you think, and you have the power to transform your body and your life.

• Focusing on your "why": Connecting with your deeper motivations for exercise, beyond just aesthetics. Why do you want to move your body? How will it make you feel? When you tap into your "why," you ignite your inner fire and fuel your commitment.

• Setting realistic goals: Creating goals that challenge you but are still achievable, setting yourself up for success. Small steps lead to big victories.

• Embracing self-compassion: Being kind to yourself, even when you miss a workout or have a less-than-stellar day. Progress, not perfection, is the goal.

And goal setting is really important to me, and is incorporated into the “I” in my SHINE system. You gotta get your mind right, you have to think like the person who achieves what you want to achieve, and then you have to really set clear goals…

Goal Setting: Your Roadmap to Success

In my recent blog post, "The Power of Intentional Goal Setting," I shared a framework for setting goals that align with your mission, vision, and principles. This framework, inspired by my mindset and life coaching trainings and certifications, empowers you to create a roadmap for a life that truly lights you up.

Remember, your goals should be:

• Aligned with your values: Reflecting what truly matters to you.

• A step towards your vision: Bringing you closer to your ideal future.

• A reflection of your principles: Guiding your behavior and decisions.

By setting goals with intention, you're not just wishing for things to happen; you're actively creating your future. Action Inspires. You can take charge of your life and steer it in the direction of your dreams.

Want to dive deeper into Intentional Goal Setting? Check out my blog post here. 

I truly believe that your mindset is your most powerful tool. Cliche as it may sound, you can do whatever you really, truly set your mind to. You just have to decide to do it. Cultivate an Intentional Mindset, and watch your fitness journey—and your life—transform.

Which bring me to Exercise, or living an Active Life. Aside from movement being really good for mental health, it’s also really, incredibly good for our bodies.

Cool. I’m down with mindset and goals. Tell me more about Exercise.

I’m so glad you asked…

Exercise: Finding Your Groove

Let’s talk about moving those badass bodies of yours! Exercise isn't just about burning calories or fitting into those skinny jeans (although those can be nice perks!). It's about celebrating your strength, honoring your body's wisdom, and unleashing your inner athlete. And for me, it’s also about connecting with nature.

Our bodies are temples, sacred vessels that carry us through this incredible journey called life. We’re going to treat them with love, respect, and a whole lot of movement.

Zone 2 Training: Your Secret Weapon

In my recent blog post, "Embrace the Exercise," I raved about the magic of Zone 2 training. It's that sweet spot where your body efficiently burns fat, builds endurance, and enhances your overall health.

Think of it as a "conversation pace" workout. You're moving your body, your heart rate is elevated, but you can still hold a conversation without gasping for air. It's the kind of exercise that feels sustainable, enjoyable, and surprisingly effective. For me, it’s taking the dogs on long walks, and once the weather warms up a bit, it’s long bike rides.

Why Zone 2 Matters

Zone 2 training is a game-changer for your health and well-being. It helps:

• Boost your metabolism and torch those stubborn fat stores

• Improve your cardiovascular health and reduce your risk of disease

• Balance your hormones and reduce stress

• Increase your energy levels and mental clarity

• Connect you with nature and cultivate mindfulness

Incorporating Exercise: Find Your Flow

There are so many ways to incorporate exercise into your life. It’s just all about an active lifestyle, because the 30 minutes - 1 hour you spend strength training three times a week is amazing, and you need to do it, but it won’t completely counteract the other 23 -or-so hours in the day.

Here’s some ways to incorporate an an active lifestyle:

• Taking an easy bike ride, where your heart is pumping a bit but you could still talk to someone if you wanted.

• Going on a long walk, aiming for at least 30 minutes at a time.

• Yoga or Pilates classes that get you moving enough (vinyasa, for example).

• Dance to express your creativity and connect with your body.

• Hiking to explore the great outdoors and connect with nature.

The key is to find your flow here. Maybe it’s doing a combination of activities, but it is doing the things that make you feel energized, empowered, and excited to move your body.

Want to learn more about Zone 2 training? Check out my blog post here. 

Remember, exercise is a celebration of your body's incredible capabilities and should be incorporated throughout your entire day, every day. Embrace the power of movement, find your flow, and unleash your inner athlete.

Systems for Success: Making Mindset and Movement a Habit

Alright, warriors, we've talked about the power of Intentional Mindset and Exercise. Now, let's get down to brass tacks and create some systems that will make these principles an ingrained part of your daily life.

Remember, we're not just aiming for a quick fix here; we're building a foundation for a lifetime of vibrant health and well-being. And systems are the secret sauce that makes those healthy habits stick.

Here are a few of my favorite systems for integrating Intentional Mindset and Exercise into your daily routine:

1. Plan for Your Active Time: Look at your meetings or appointments, or pick-up/drop-off schedule for the day and week and plan out when you’re going to get extra movement in every day. Adjust as you need to (ie, I have a sick kid this week, so I can’t exactly go for an hour walk while she’s home sick) but make sure you get it in every single day. Commit to showing up for yourself. This simple act of scheduling and planning can make a huge difference in your consistency.

2. Create Visuals of Inspiration and Motivation: One way to visualize your fitness goals is by creating a vision board. Fill it with images, quotes, and affirmations that inspire you and remind you of what you're working towards. Hang it somewhere you'll see it every day, and let it fuel your motivation. Another way I like to do this is just with quotes - I’ll put a quote that inspires me and my goals as the background of my phone, or write it with a dry-erase marker on the mirror or a window.

3. Set Up a Dedicated Space: Whether it's a corner of your living room, a spare bedroom, or a full-blown home gym, create a space that's dedicated to your fitness journey. You could have a treadmill or a stationary bike in here to help you get dedicated Zone 2 time in every day. Having this space will help you stick to your plans and achieve your goals.

4. Find an Accountability Partner: Team up with a friend, family member, or fellow warrior who shares your exercise passion, be it biking or walking or whatever. You can be active together when your scheduled match, or just check in with each other regularly, offering support and encouragement, and celebrating your wins together.

5. Track Your Progress: It might be the math nerd in me, but this is super-motivating for me. I love data as a source of truth for what the goal is, and what we’re doing to get there. Keep a record of your workouts, your nutrition, and your mindset shifts. This will help you see how far you've come, identify areas for improvement, and stay motivated on your journey.

6. Reward Yourself: Celebrate your milestones and acknowledge your achievements. Treat yourself to something special, whether it's a new workout outfit, a massage, or a weekend getaway. Rewards reinforce positive behavior and keep you inspired.

The Power of Systems

Systems are like magic spells that automate healthy habits and make it easier to stick to your goals. When you create systems that support your Intentional Mindset and Exercise, you're setting yourself up for success. You're creating a lifestyle that prioritizes your well-being and empowers you to unleash your inner athlete.

Take some time to implement these systems into your life. Experiment, adapt, and find what works best for you. And remember, consistency is key. You don’t have to be perfect, but the more you show up for yourself, the stronger, more confident, and more radiant you'll become.

Okay, got it. Get your mind right, set some killer goals, move your body - a lot and often. Anything else you got for me?

Not really! Let’s wrap this thing up…

Embrace the Power of Mindset and Movement

Alright you beautiful warrior, you. We've explored the magic of Intentional Mindset and Exercise, two powerful forces that can transform your body and your life.

Remember these key takeaways as you embark on your fitness journey:

• Cultivate an Intentional Mindset: Believe in yourself, focus on your "why," set realistic goals, and embrace self-compassion.

• Find Your Flow: Choose activities you love, make exercise a sustainable habit, and honor your body's rhythms.

• Create Systems for Success: Automate healthy habits and make it easier to stick to your goals with systems that support your Intentional Mindset and Exercise.

Ready to unleash your inner athlete and create a life you love?

• Reach out if you want to chat about your goals and how I can help: Just reply to this email.

• Download my free "Rewrite Your Story Workbook": This link is, truly, coming soon. You’ll be able to find it linked all over my blog and I’m creating a section on my website for Workbooks and Guides!

• Join the 40Forty program for personalized guidance and support: Click here to learn more. 

It's time to rise and shine, warriors! Let's create a life of strength, vitality, and joy.

With love, fierce support, and tons of strength,

Laura