The Rooted Dispatch Ed. 7 | Finding Presence & Meal Prep for a Stronger You

Hi Friend,

I'm feeling some feelings this week. While I'm so excited to be welcoming some new prenatal clients to the Rooted Coaching family and to see Aretas Performance growing, I'm also feeling a little sad that summer is coming to an end. It's truly bittersweet, as my babies are growing up fast. Sam is starting full-day kindergarten and Jake is starting his little 3K program twice a week. It’s a huge milestone! It has me so, so aware of the importance of presence and the passing of time.

Taking a few moments for presence, whether it’s at the park with the kids or even in my own kitchen, has me thinking about how we can make our days feel more intentional and less overwhelming. And for me, a huge part of that comes down to a well-oiled system in the kitchen.

The "Why" of Meal Planning: Beyond the Plate

Meal planning isn't about perfectly portioned meals in plastic containers (unless you love that!). It’s about creating a system that gives you energy and peace of mind.

The Performance Tie-in

• Optimized Recovery: Planning ensures you get the right macronutrients (especially protein) at the right time to repair muscles and recover faster from every workout.

• Sustained Energy: Planned, balanced meals prevent the blood sugar crashes and mid-afternoon slumps that sabotage your workouts and productivity.

• Injury Prevention: Consistent nutrient intake provides the building blocks for strong bones, resilient tissues, and healthy joints, reducing your risk of injury.

The "Life" Tie-in

• Stress Reduction: Taking the guesswork out of "what's for dinner?" frees up valuable mental energy, allowing you to focus on other priorities, like soaking up those last moments of summer.

• Financial Savings: Planning your meals in advance helps reduce impulse buys at the grocery store and minimizes food waste.

• Confidence: Feeling prepared builds a sense of control and confidence in your food choices, whether you're at home, at work, or eating out.

Practical Strategies: Your Actionable Guide to Success

This isn't about perfection, it's about building a sustainable system that works for you. Here are three simple strategies to get you started:

Strategy 1: The "Green, Yellow, Red" Light System Think of your food choices in three simple buckets: Green (your "go-to" whole foods that make you feel amazing), Yellow (foods that are okay in moderation but might not be your best fuel), and Red (foods that don't serve your body or goals). This simple framework helps you make quick, informed decisions without feeling restricted.

• Actionable Tip: Take 10 minutes this week to write out a few foods for each category.

Strategy 2: The "Protein First" Mindset Protein is the foundation of every meal, especially when you have fitness goals. It's what helps build muscle, keeps you full, and supports your metabolism. When you're planning your meals, ask yourself: "Where's the protein in this meal?"

• Actionable Tip: For each meal you plan for the week, list your primary protein source. Remember your balanced plate! Aim to pair a palm of protein with a fist of veggies and a handful of carbs.

Strategy 3: The "Cook Once, Eat Thrice" Rule You don’t have to cook every single night. I don’t! Your goal should be to cook with a purpose. For example, when you bake chicken for dinner on Monday, cook extra. That extra chicken is now your protein for a salad on Tuesday and a quick wrap on Wednesday.

• This is the core of what we call the "Building Block" approach:

  • Prep Your Proteins: Grill or slow-cook a large batch of a lean protein (chicken, ground turkey, etc.) at the beginning of the week.

  • Roast Your Veggies: Chop a variety of vegetables (broccoli, bell peppers, sweet potatoes) and roast them all on one sheet pan.

  • Cook Your Carbs: Make a big pot of a staple carb like quinoa, brown rice, or potatoes.

This approach allows you to "mix and match" meals all week, making it flexible and never boring. Find the method that works for your schedule, whether it's full-on meal prep or just batching your "building blocks."

Ready to Master Your Nutrition?

If you're tired of guessing and ready to build a system that truly works for you, the 12-Week Performance Nutrition Challenge is your roadmap. We’ll go deeper into these strategies in a customized, supportive, and community-driven setting.

The challenge starts on September 20th. I want to give you every opportunity to join, which is why you can still enroll at a discounted rate! If you sign up before the end of the month, you can lock in August's pricing and save a total of $240 off the final program cost.

Secure Your Spot & Get August Pricing!

With strength and purpose,

Laura