The Rooted Strength Dispatch | Ed. 5 - Summer Things, Inner Strength, and Seeing YOU.

Hi Friend,

It's Laura here, and wow, this summer feels like it's flying by at warp speed! Right now, I'm fully immersed in volleyball camps with Gold Medal Squared at a high school, soaking up every minute. My kids get to play with their cousin while my husband and I get to coach together – something we absolutely love to do. We actually met through volleyball and have coached together for a long time, though I haven't been on the court coaching much since Sam (our oldest, who turns 5 next month!) was born. It feels so good to be back in the gym, teaching young women the sport that gave me so much in life.

Then, on Thursday, we're heading straight into a long weekend at my brother's before getting back home to "real life"! It's wild to think that high school volleyball tryouts are just over a month away here – where did the summer go?!

The Emotional Side of Strength & Change

All this activity and the passing of time lately have brought something to the front of my mind that I've also noticed deeply in conversations with so many clients: how much body composition changes affect us. Whether it's postpartum shifts, the hormonal tides of perimenopause, or simply putting on some weight over the years – our bodies are ever-changing. We move through different phases of life, and our bodies have different purposes, so they're going to look different from time to time.

And I know, and I've heard from my clients, how emotionally tied to our bodies we can become. It's incredibly hard sometimes to talk about, or even admit, that we've gained some fat we'd like to lose, or that we're uncomfortable with how we look right now. Maybe we used to be so strong, but now we don't work out as much as we want to, and we've lost so much muscle mass, and we wish we could have it back.

I've talked to women recently about bad exes who messed with their body image, women with a history of eating disorders, women navigating perimenopause, and even supportive husbands trying to understand their wives' frustration with body changes they can't seem to control anymore. Health and fitness is deeply emotional.

And I want you to know: I see you. I hear you.

It's hard. Working out in front of people can be hard. Finding the right program, or sifting through the overwhelming noise of perfect Instagram lives filled with saunas, cold plunges, bare feet, and red lights – it makes you feel like if you could just do all that, you'd feel and look exactly how you want. But how are you supposed to do all of that when you've got two tiny kids, a job, dishes, laundry, and a million other things? It's just... a lot.

Where you are right now is totally okay. And if you want to be healthier or more fit, or figure out how to work out more or eat healthier, I'm here. I can help, no matter how you're feeling. If you're not ready, that's okay, too.

Being healthy is important. Body composition can be important. And this is all hard for women to talk about. So, if you want to talk – really talk – about your body, your goals, or simply how you're feeling, please know my door is open.

Movement Moment | Grounded Core Strength

To support your body wherever it's at, and especially to build foundational core strength and support your pelvic floor without even getting off the ground, I've been loving this simple yet powerful complex.

The Connection Breath + Plank & Deadbug Complex:

1. Connection Breath: Lie on your back, knees bent, feet flat. Place one hand on your belly, one on your ribs. Inhale deeply, feeling your belly and ribs expand. As you exhale, gently draw your belly button towards your spine and subtly engage your pelvic floor (like holding back pee or gas). Repeat 5-10 times to find your core connection.

2. Elbow Plank: From your hands and knees, gently shift forward, placing your elbows directly under your shoulders. Extend your legs back, keeping a straight line from head to heels. Focus on maintaining that core connection from your breath. Hold for 20-30 seconds, rest, repeat 2-3 times.

3. Deadbug: Lie on your back, knees bent over hips, arms extended towards the ceiling. Perform a connection breath. As you exhale, slowly extend your opposite arm and leg towards the floor without letting your lower back arch. Inhale to return to the start. Alternate sides. Do 8-12 repetitions per side.

This complex strengthens your core, supports your pelvic floor, and reinforces that deep connection within your body, all from the ground up!

Seasonal Comfort | Chilled Gazpacho with My Mother's Peasant Bread

For a truly "cozy" and comforting meal in the summer heat, nothing beats a vibrant, chilled gazpacho paired with warm, crusty bread. This combination is bursting with fresh, seasonal flavors, is incredibly nourishing, and hits that perfect note of satisfying comfort without weighing you down.

Chilled Gazpacho

Ingredients:

• 2 lbs ripe tomatoes, cored and roughly chopped

• 1 cucumber, peeled and roughly chopped

• 1 green bell pepper, cored, seeded, and roughly chopped

• ½ red onion, roughly chopped

• 2 cloves garlic, minced

• 2 slices stale bread (like peasant bread, crusts removed) or ¼ cup breadcrumbs

• 2 tablespoons red wine vinegar

• ¼ cup extra virgin olive oil, plus more for drizzling

• ½ cup cold water (or more, to adjust consistency)

• Salt and black pepper to taste

• Optional garnishes: diced cucumber, bell pepper, croutons, fresh herbs.

Instructions:

1. Combine tomatoes, cucumber, bell pepper, red onion, garlic, stale bread (if using), red wine vinegar, olive oil, and water in a blender.

2. Blend until very smooth, adding more water if needed to reach your desired consistency.

3. Season with salt and pepper to taste.

4. Chill for at least 2 hours (preferably overnight) before serving to allow the flavors to meld beautifully.

5. Serve cold, garnished as desired.

My Mother's Peasant Bread (Super Easy & Delicious!)

This recipe is a true gem – incredibly simple, yet yields the most satisfying, rustic bread perfect for soaking up every drop of that gazpacho!

See the full recipe, from Alexandra’s Kitchen, here.

Ingredients:

• 4 cups (512 g) unbleached all-purpose or bread flour

• 2 teaspoons (10 g) kosher salt

• 2 cups (454 g) lukewarm water (made by mixing 1.5 cups cold water with 0.5 cup boiling water)

• 2 teaspoons (8 g) sugar

• 2 teaspoons (8 g) instant yeast (SAF Instant Yeast is recommended)

• Room temperature butter, about 2 tablespoons

Instructions:

1. Mixing the dough: In a large mixing bowl, whisk together the flour, salt, sugar, and instant yeast. Add the water and mix until the flour is absorbed.

2. First Rise: Cover the bowl with a tea towel or plastic wrap and set it aside in a warm spot to rise for at least an hour (it might take up to two hours in a cool place). To create a slightly warm spot, turn the oven on at any temperature (e.g., 350ºF) for one minute, then turn it off. The goal is to create an environment that doesn't exceed 100ºF.

3. Prepare for Baking: Preheat your oven to 425ºF. Grease two 1-quart or 1.5-quart oven-safe bowls with about a tablespoon of butter each.

4. Punch Down and Divide Dough: Using two forks, punch down your dough, scraping it from the sides of the bowl and pulling it toward the center. Make sure the dough is entirely loosened and punched down. Then, use your two forks to divide the dough into two equal portions, pulling it apart from the center outwards.

5. Transfer to Bowls: Scoop up each half of the dough quickly and place it into your prepared buttered bowls.

6. Second Rise: Let the dough rise again for about 20 to 30 minutes on the countertop near the oven (or a warm spot) until it has risen to just below or above the top of the bowls. Do not use the warm-oven trick or cover the bowls for this second rise.

7. Bake: Transfer the bowls to the preheated oven to bake.

Ready for Support on Your Journey?

Remember, where you are is okay. When you're ready to explore how science-backed, real-life strategies can help you feel stronger, more confident, and more at home in your body, I'm here.

Let's Talk – No Pressure, Just Support.

Reply to this email if you want to open up a conversation about your body, your goals, or simply how you're feeling.

You can also just schedule something here and we can hop on the phone or google meet.

Or, if you're ready for personalized guidance, explore our programs here.

From Laura's Corner: A Personal Note

As I write this, fresh from a week coaching volleyball camps with my husband and enjoying quality family time with our kids and their cousin, I'm reminded of how fast this summer is truly flying. It’s been so invigorating to be back in the gym, teaching the sport that’s given me so much, and embracing the active moments that define our "real life".

And honestly, reflecting on these past weeks, alongside the profound conversations I've had with many of you and my clients, the emotional weight of our health journeys—especially around body image and feeling strong in our own skin—has really resonated with me. Whether it's navigating postpartum changes, hormonal shifts, or simply feeling like your body isn't quite 'yours' right now – it's valid, and it's hard.

My passion at Rooted Coaching is to cut through the noise and meet you exactly where you are, offering genuine support and practical tools to help you feel your strongest, healthiest, and most confident self. Thank you for continuing to be part of this community. I'm truly grateful to witness your journeys.

With strength and purpose,

Laura