The Rooted Dispatch Ed. 4 | Birthdays, Parades, Workouts, and Food

Hi Friend,

Things have been a whirl of celebrations and exciting growth at Rooted Coaching! Just this past Sunday, we celebrated Jake's third birthday with a fantastic backyard party – it feels like just yesterday he was tiny! And Sam is absolutely buzzing for our village's 4th of July parade downtown this Friday.

It’s moments like these that remind me what Real Strength for Real Life truly means – being present, enjoying family, and still feeling great amidst the fun.

Speaking of celebrations and feeling great, I have something special for you this week that's perfectly timed for the long weekend!

My First-Ever Cookbook is Here: Your 4th of July Fueling Guide!

I am absolutely thrilled to announce the launch of my very first cookbook: "4th of July Recipes to Fuel Your Celebration" – and it's completely FREE for you!

I poured my heart into creating this collection because I believe your holiday celebrations should be delicious and nourishing. This isn't about restriction; it's about giving you fantastic, real-food options that keep you energized and feeling amazing throughout all the festivities. Just like with Rooted Nutrition, it's about making food work for you and your goals.

Inside, you'll find everything you need to fuel your long weekend, from refreshing drinks to satisfying meals and guilt-free desserts:

I. Drinks

• Sparkling Berry & Mint Water

• Festive Watermelon Basil Refresher

II. Salads & Veggies

• Patriotic Berry & Spinach Salad with Grilled Chicken

• Watermelon, Feta, and Mint Salad with Crispy Prosciutto

• "Loaded" Sweet Potato Salad with Chicken

• Caprese Skewers with Shrimp & Balsamic Glaze

III. Meals & Proteins

• Grilled Lemon-Herb Salmon Skewers

• Grilled Bison Burgers with Avocado-Lime Slaw

• Dad's BBQ Grilled Chicken with Copycat Open Pit BBQ Sauce

IV. Desserts

• Grilled Fruit with Cinnamon Drizzle

• Grain-Free Angel Food Cake with Mixed Berries (with powdered maple sugar)

Get ready to celebrate with flavor and feel amazing doing it!

Movement Moment: Master the Gorilla Row!

Beyond fueling well, consistent, effective movement is key to feeling strong. Lately, I've been programming Gorilla Rows a lot with my clients, and for good reason!

This exercise is fantastic for building pulling strength, which is crucial for everyday movements (think carrying groceries or picking up kids!). It also powerfully targets your back muscles, helping improve posture and overall upper body strength. The beauty of the Gorilla Row is its stability and the ability to load it effectively, giving you serious bang for your buck in a workout.

A brief how-to:

1. Stand with feet shoulder-width apart, knees slightly bent, and hinge at your hips, keeping your back flat (like a deadlift start).

2. Hold a dumbbell in each hand, letting them hang directly beneath your shoulders.

3. Keeping your core tight and hips stable, row one dumbbell up towards your hip, squeezing your shoulder blade. The other dumbbell acts as an anchor on the floor.

4. Lower with control, then repeat on the other side.

Give it a try in your next strength session!

Ready to Fuel Your Life with Confidence?

Whether you're celebrating this week, looking for personalized nutrition guidance, or ready to deepen your strength and vitality, Rooted Coaching is here to help you achieve your goals without sacrificing the life you love.

Get Your Free 4th of July Cookbook!

Download your copy of "4th of July Recipes to Fuel Your Celebration" now!

P.S. Ready to take a deeper dive into personalized nutrition strategies?

Book Your Nutrition Strategy Session

From Laura's Corner: A Personal Note

It's been a busy but incredibly rewarding time seeing so many people commit to their health journeys. Nutrition coaching can be incredibly emotional and personal, and I’m honored whenever anyone chooses to let me be part of their journey. These recent milestones, from welcoming new Rooted Nutrition clients to exploring corporate wellness, and expanding my in-person offerings, reinforce my belief that sustainable, real-life health is within reach for everyone.

I'm truly passionate about empowering you to find what works best for your unique life, and I'm so grateful to have you as part of the Rooted Coaching community.

Wishing you and your family a safe, happy, and well-fueled Fourth of July!

With strength and purpose,

Laura