Hello my beautiful warrior goddesses,

It's warming up here in Wisconsin, and so for me that means it’s officially garage gym season. Mitch and I spent Saturday setting up our lifting sanctuary so we can get our workouts in while the kiddos are tearing it up outside.

And honestly, it got me thinking. I just turned 40, and perimenopause is officially on my personal radar. I had my kids a bit later in life, and I’m just so aware that the choices I make now are going to directly impact my ability to chase after my grandkids, to have the energy and strength to play with them, to be the active-badass-athlete-warrior-woman I want to be for decades to come.

And that's the message I want to really get across today: Your 30s and 40s aren't just about surviving the daily grind; they're about building a goddamn legacy of strength, power, and vitality that will carry you through perimenopause, menopause, and beyond. Are you laying the foundation for a life of badassery, or are you sleepwalking towards a future where your body limits you?

And if you’re fairly sedentary right now, let this newsletter is your wake-up call. We're not here for bullshit excuses or half-assed efforts - there are some hard seasons of life, and there are some days where we just can’t pull it all together - and that’s fine. But we’re talking about your life. So, we're here for straight talk, science-backed strategies, and a whole lotta motivation to help you become the strongest, most vibrant version of yourself. And that means embracing my unholy trinity:

• Strength training (lifting heavy shit – because that's what builds real strength)

• Sprint Interval Training (SIT) – the ONLY HIIT that actually delivers results

• An active lifestyle – movement as your daily medicine

These aren't optional; they're your non-negotiables for a future where you're calling the shots, not your aging body. So, let's dive in.

The Hormonal and Physiological Shitshow (and How to Fight Back)

Alright, goddesses, let's get down to the nitty-gritty. Perimenopause might seem like a distant threat in your 30s and 40s, but the truth is, the clock is ticking, and subtle changes are already underway. We need to be proactive, because ignoring this shit is a recipe for regret.

Hormonal Changes in Your 30s and 40s

Don't let anyone fool you: you're not immune in your 30s. Estrogen, that glorious hormone that keeps us feeling vibrant and strong, starts its slow and insidious decline. It's not a cliff, it's a gradual slope, but it's happening. And stress, poor sleep, and a shitty diet? They only accelerate this process, throwing your hormones into a chaotic frenzy.

Use Your Muscle, Or Lose It

Sarcopenia, that age-related muscle loss that turns strong women into frail shadows of their former selves, starts way earlier than you think. If you're not actively building and maintaining muscle in your 30s and 40s, you're already losing it. And that's not just about aesthetics; though I am a firm believer that every body looks better with muscle than without - regardless of body fat percentage. This is about your damn functionality, your ability to move, and your metabolic health.

Impact Now: More strength, more power, a body that looks and feels incredible, and the ability to crush your workouts and own your life. Think: hiking that mountain without getting winded, carrying your groceries with ease, and feeling like a goddamn superhero.

Impact Later: The ability to move with ease, maintain your independence, avoid falls and fractures, and rock that dance floor at 80. It's about living a long, strong life, not just existing.

Bone Density

You hit peak bone mass in your 30s. That's your one and only shot to build a skeleton of steel that will support you for decades. If you don't prioritize bone health now, osteoporosis, that silent thief that weakens your bones and steals your mobility, is coming for you. And trust me, you don't want that.

Impact Now: Stronger bones, better posture, and the confidence of knowing you're building a resilient body that can handle anything.

Impact Later: Avoiding those debilitating fractures that rob so many women of their independence and quality of life. It's about staying upright, mobile, and living life on your own terms.]

Your Choices Today, Your Reality Tomorrow (So Choose Wisely, Goddess)

The habits you build in your 30s and 40s aren't just about looking good in the mirror; they're about setting the trajectory for your entire life. These are the years that determine whether you'll be thriving or just surviving in your later years. It's a non-negotiable.

Ignoring your health now is a recipe for disaster. It increases your risk of chronic diseases like heart disease, diabetes, and Alzheimer's. It's a future filled with pain, limitations, and dependence, and that is NOT what we're about.

But, you can choose a different path. This is epigenetics vs. genetics. You can choose strength, vitality, and a future where you're active, independent, and living life on your own damn terms. You can choose to be as strong, healthy, and happy as you want to be.

Imagine this: You're 60, still crushing it in the gym, still hiking with your friends, still feeling like a force of nature. You're 70, traveling the world with boundless energy, still dancing the night away. You're 80, playing with your great-grandkids with a spring in your step, still living life to the absolute, fucking fullest. That's the power of the choices you make today.

Strength Training as the Fountain of Youth

Alright, let’s dive in a bit more into strength training. Because it’s just not an option. It’s an absolute necessity if you want to age with tons of life in your years. We're here to build a foundation of raw power that will serve you for decades.

When I say strength training, I don’t mean body builders or figure models. I mean real life, full of imperfections but strong as a mother 😍 Strength isn’t chasing an unrealistic ideal, but tapping into your inner badass, feeling powerful and capable in your own skin, and building a body that can handle anything life throws your way.

Today’s Benefits of Starting Strength Training Now:

• More Strength and Power: For everything you do, from lifting groceries to crushing your workouts to dominating that boardroom presentation, strength training makes you a force to be reckoned with.

• A Body That Looks and Feels Incredible: Strength training sculpts your physique, builds curves in the right places, and makes you feel like a goddamn work of art. It's about feeling confident and owning your body.

• Sky-High Energy Levels: Forget that afternoon slump. Strength training increases your energy levels, so you can crush it all day long, from your morning workout to your evening adventures.

• Reduced Stress and Improved Mood: Lifting heavy shit is a primal way to release tension and stress. It's like therapy with barbells, leaving you feeling clear-headed, focused, and ready to take on the world.

• Unshakable Confidence: There's nothing quite like the feeling of hitting a new personal best or seeing your body transform. Strength training builds confidence that radiates from the inside out.

Staying Strong for Life

Aside from just today’s benefits, we want to strength train [heavy] now for our future. This is also about building a body that will serve you well for decades.

Long-Term Benefits of Strength Training Now:

• Mobility and Independence: Strength training is your ticket to staying mobile and independent as you age, allowing you to do the things you love without limitations. Think: hiking, traveling, and playing with your grandkids without relying on a damn walker.

• Fall and Fracture Prevention: Strong muscles and bones reduce your risk of falls and fractures, which can be devastating for older women. Strength training is your insurance policy against these debilitating events.

• Bone Health and Osteoporosis Prevention: Strength training stimulates bone growth and helps prevent osteoporosis, keeping your skeleton strong and resilient.

• Metabolic Health and Disease Prevention: Strength training improves insulin sensitivity and reduces your risk of chronic diseases like heart disease, type 2 diabetes, and metabolic syndrome.

• A Longer, Healthier, and More Fulfilling Life: Strength training isn't just about adding years to your life; it's about adding life to your years. It's about living with energy, vitality, and the freedom to pursue your passions.

Strength for Life's Adventures

I’m going to turn you into a visionary again, because I think it’s really powerful. Sometimes when I can’t get the motivation for today, I can get the motivation for my tomorrow.

So, imagine this: You're 70, still hiking those challenging trails with your friends, your legs strong and unwavering. You're 80, easily lifting your suitcase into the overhead bin, your back and shoulders robust. You're 90, playing with your great-grandkids on the floor, getting up and down with ease, your core and limbs resilient.

What do you want to be doing when you’re 90? Because that starts today. The best time to start was last year, but the second best time to start is now 😘 

Strength training isn't just about preventing weakness; it's about preserving your physical prowess. It's about maintaining the ability to explore, to create, to connect, and to move through the world with confidence and power, no matter your age. It's about being the active, capable woman you've always been, for as long as you damn well please.

Ignite Your Power with Short, Intense Bursts (And Ditch the Shit Cardio ❣️ )

Let's talk Sprint Interval Training (SIT). And let's get one thing straight: most 'high-intensity interval training' isn’t actually effective at achieving your long-term (or short-term, honestly) goals. It's too long, too low-intensity, and ends up being glorified moderate-intensity cardio that stresses your body and jacks up your cortisol.

We're not about that time-wasting, cortisol-spiking, not-real intensity. We're about SIT, the real deal, the training that truly ignites your power.

The Most Efficient Way to Get Fit

SIT is about unleashing your power with short bursts of maximal effort. We're talking 9 or 10 on that Rate of Perceived Exertion (RPE) scale – that 'holy shit' level of intensity where you're giving it everything you've got – or about 85% of your max heart rate. This isn't how you’d typically feel in your average 'HIIT' class; this is about that true high-intensity intervals that torch calories, boost your metabolism, actually makes changes to your mitochondria, and will make you feel strong and powerful… in a fraction of the time.

Time Efficiency and Power

SIT is incredibly time-efficient. You can get a powerful workout in a fraction of the time of traditional cardio. It's about quality over quantity, maximizing your effort for significant results. You're not wasting time on the elliptical; you're becoming a sprint queen.

Metabolic and Cardiovascular Benefits

SIT is a metabolic and cardiovascular powerhouse. It torches calories, improves insulin sensitivity (so your body uses glucose more efficiently), and strengthens your heart and lungs. It's a win-win for your body and your goals.

A Cellular-Level Shift on Your Hormones

Emerging research suggests that SIT may have positive effects on hormone levels and metabolic function at the cellular level. It's not just about burning fat; it's about optimizing your body's inner workings.

Staying Explosive and Energized as You Age

SIT isn't just about looking good now (though it does help with blood sugar balance and increasing your metabolism - which will help you burn fat); it's about setting yourself up for a lifetime of explosive power, boundless energy, and unstoppable vitality.

The Fountain of Youth in a Sprint

• Cardiovascular Resilience: SIT helps you maintain a strong and healthy heart, reducing your risk of heart disease and keeping you active for decades to come.

• Metabolic Mastery: SIT supports metabolic health, preventing age-related decline and helping you stay energetic and vibrant.

• Preserved Stamina: SIT helps you maintain your energy and stamina, so you can keep up with your passions and live life to the fullest, no matter your age.

The Vision of Your Future: Unstoppable at Any Age

Let’s step into the future again and imagine you’ve done SIT workouts for the last 20+ years: You're 70, still sprinting up those hills on your hikes, still feeling that surge of power. You're 80, dancing with the same energy you had in your 30s. You're 90, playing with your great-grandkids with boundless enthusiasm, still feeling like… you. That's the power of SIT to keep you feeling young and alive.

You can do SIT workouts 2-3 times per week, and I wouldn’t recommend doing it on the same day you’re strength training - otherwise you’ll likely cheat yourself on one of those workouts. Either you won’t get true 9-10 level intensity to reap those max benefits, or you won’t be able to truly lift as heavy as you would on a day that you were fully recovered.

Try this SIT session and let me know how it goes!

• Warm-up thoroughly: Don't skip this. Prepare your body for the intensity to come.

• Sprint as hard as you effing can for 20 seconds: This is where you give it your all. Aim for that 9-10 RPE, that 'I'm leaving it all on the table' intensity.

• Recover with light activity for 3 minutes: This sounds like a lot, but I’m not kidding. Walk, jog lightly, cycle slowly – whatever allows you to recover. The first one might seems unnecessary, but you’ll be grateful after a couple.

• Repeat this sprint/recovery cycle for 4-8 repetitions: Adjust the number of repetitions based on your fitness level.

• Cool down properly: Allow your body to gradually return to its resting state.

• SIT Options: You can do SIT on a bike, treadmill, track, or on the street or sidewalk. Choose the modality that works best for you and allows you to safely reach maximal effort.

An Active Lifestyle

Alright, goddesses, let's talk about movement beyond the gym. Because strength training and SIT are crucial, but they're not the whole damn picture. An active lifestyle is your daily dose of medicine, your celebration of what your body can do, and your long-term investment in a vibrant life. This third part of the unholy trinity is all about living a full, happy, healthy life.

Move Your Body & Love Your Life

Beyond structured workouts, which are really only a small portion of your day, an active lifestyle is about weaving movement into the fabric of your daily life. It's about finding joy in moving your body and making it a non-negotiable part of your routine.

Your Current-Day Benefits of Living an Active Life

• Stress Reduction and Mood Boost: Movement is a natural antidepressant. It's a powerful way to release tension, clear your head, and boost your mood. Forget the happy pills; hit the trail.

• Better Sleep, Better You: Regular movement promotes better sleep quality and duration. Say goodbye to tossing and turning and hello to restful, restorative sleep.

• Sky-High Energy Levels: An active lifestyle fuels your energy levels, keeping you feeling vibrant, alive, and ready to take on the world. It's about having the stamina to crush your goals and enjoy life to the fullest.

• Stronger Connections: Move with your friends and family! Hiking, biking, dancing – these are opportunities to bond and create lasting memories.

Love Your Movement

The key is to find activities you actually enjoy. Don't force yourself to do something you hate. Explore different options: hiking, biking, swimming, dancing, yoga, Pilates, martial arts, gardening, playing sports – whatever makes you feel good and alive.

An Active Lifestyle for Your Future

An active lifestyle is a lifelong commitment to your health and well-being. It's about setting the stage for a future where you're mobile, independent, and still kicking ass, no matter your age.

Future Benefits of Being Active Now:

• Mobility and Independence: An active lifestyle is your ticket to staying mobile and independent as you age. It's about being able to care for yourself, pursue your passions, and live life on your own terms.

• Chronic Disease Prevention: Regular movement significantly reduces your risk of chronic diseases like heart disease, type 2 diabetes, cancer, and Alzheimer's. It's about investing in a healthier, longer life.

• Cognitive Function Preservation: Physical activity is brain food. It helps preserve cognitive function, keeping your mind sharp and your memory strong.

• Enhanced Overall Well-being: An active lifestyle contributes to a greater sense of purpose, happiness, and overall well-being. It's about living a life filled with joy, vitality, and connection.

A Life Without Limits

Once again, I’m going to ask you to imagine this: You're 80, still gardening with ease, still traveling the world with a spring in your step, still playing with your great-grandchildren with energy to spare. You're living a life without limits, full of adventure and joy. That's the power of movement and being active now, until forever.

Your Legacy of Strength

This is your real life. And if you’re in your 30’s and 40’s and aren’t feeling the urgency - here’s your call. Now is your time to build a legacy of strength, power, and unstoppable vitality. The choices you make now will determine the quality of your life for decades to come. So, are you ready to embrace your power and create a future where you're living life on your own damn terms?

Your Action Plan

• Start strength training. Lift heavy shit. Challenge yourself. Don't be afraid to push your limits and discover the incredible strength you possess.

• Incorporate SIT into your routine. Embrace the power of those short, intense bursts. Ditch the boring cardio and ignite your metabolism.

• Make movement a non-negotiable part of your daily life. Find activities you love and move your body every damn day.

Rooted Coaching Support: We're Here to Guide You

• Explore our website: Dive into our resources, workout plans, and articles designed to empower you on your fitness journey.

• Join our community: Connect with us on social media to share your progress, find support, and celebrate your victories with other strong-as-hell women.

• Book a consultation: If you're ready for a customized plan and expert guidance to help you unleash your full potential and become the strongest, most vibrant version of yourself, just respond to this email schedule a free consultation today. I’m here to help you every step of the way.

Now, go out there and create your legacy. Your future self is depending on you.

With Love and Fierce Support,

Laura