Aretas Performance Connects Vol. 11| Fuel Your Performance

Hey Aretas Performance Community,

You train hard, you push your limits, and you're committed to your goals. But are you truly fueling your body effectively to match that incredible effort? At Aretas Performance, we believe that optimal performance, swift recovery, and lasting well-being truly begin in the kitchen.

This week, we're diving into the heart of Rooted Nutrition: Fueling Performance & Well-being's whole-food philosophy. Get ready for easy, delicious, and fitness-friendly recipes that make the most of summer's bounty, designed not just as fuel, but as pure nourishment and enjoyment for your active life.

The Power of Wholesome Fuel for Peak Performance & Recovery

At Aretas Performance, our nutrition philosophy, led by your very own Laura Sadowsky, is centered on "Fueling Performance and Well-being, Sustainably." It's rooted in science, emphasizing a lifelong, joyful relationship with food – not a restrictive diet. We champion a balanced, mindful, and flexible approach to help you make consistent, sustainable choices that truly fuel your performance and enhance your well-being.

Key Pillars of Our Nutrition Philosophy:

• Individualized Approach: Recognizing that everyone's needs and preferences are unique.

• Sustainability: Focusing on long-term habits and lifestyle integration, not quick fixes.

• Enjoyment: Believing that food should taste good and be a source of pleasure.

• Balance: Avoiding restrictive rules and incorporating all foods in moderation.

• Empowerment: Providing clients with the knowledge and tools to make informed choices.

• Integration: Recognizing the interconnectedness of nutrition and physical activity.

• Practicality: Offering realistic and actionable strategies for everyday life.

Whether you're utilizing macronutrient targets or a simple hand-portioning system, our focus is always on empowering you with the knowledge and tools to make informed choices that support your energy, recovery, and health. We value wholesome, home-prepared meals but also recognize the realities of busy lives, equipping you with strategies to make healthy choices wherever you are. And yes, even indulging in treats is a part of life – our philosophy embraces this in a balanced, guilt-free way!

Want to dive deeper into our full philosophy? Read Our Full Nutrition Philosophy Here.

Navigating Supplements: Food First!

When it comes to your nutritional strategy at Rooted Nutrition, our approach is clear: food is always your primary source of nourishment. Supplements, as the name suggests, are designed to supplement an already solid foundation of whole foods. They can be helpful tools to address specific nutrient gaps, support particular performance goals, or assist in recovery when a food-first approach isn't quite enough.

Important Considerations for Supplements:

• Consult a Professional: Always consult with a qualified healthcare provider, registered dietitian, or a certified nutritionist (like your Aretas coaching team!) before starting any new supplements.

• Quality Matters: Research reputable brands and look for third-party testing to ensure purity and potency.

• Individual Needs: Supplement needs are highly individualized, just like nutrition plans.

Your Performance-Boosting Summer Grilling Menu

Embrace the vibrant flavors of summer with this dreamy, healthy, and delicious grilled dinner menu, designed to fuel your body, optimize your performance, and delight your taste buds!

Main Course: Grilled Pork Tenderloin with Summer Peach & Basil Salsa

This dish is a perfect blend of lean protein and vibrant seasonal produce.

• Why it Fuels You: Pork tenderloin is a lean, high-quality protein, essential for muscle repair and satiety. The grilled peaches bring seasonal sweetness and antioxidants, while fresh basil adds a refreshing flavor and beneficial compounds. It's a balanced and satisfying centerpiece for your meal.

• Rooted Nutrition & Hand Portioning Guidance: Most people will want to aim for 1-2 palm-sized portions of pork tenderloin for your protein. A cupped handful of the salsa would provide 1 portion of carbs, and it offers a wonderful source of nutrient-dense fruits and herbs. Get Your Grilled Pork Tenderloin Recipe Here.

Grilled Side: Smoky Grilled Corn & Zucchini Salad

Make the most of peak summer vegetables with this flavorful grilled salad.

• Why it Fuels You: This recipe makes the most of summer's bounty with two highly seasonal grilled vegetables. Corn offers complex carbohydrates for sustained energy, and zucchini adds fiber and essential vitamins. Grilling enhances their natural sweetness and flavor, and a light dressing keeps it healthy and delicious.

• Rooted Nutrition & Hand Portioning Guidance: Enjoy a generous portion of this colorful salad! 2 good spoonfuls would count as 1 portion of vegetables and 1 of carbohydrates. Get Your Smoky Grilled Corn & Zucchini Salad Recipe Here.

Refreshing Side: Creamy Cucumber & Dill Salad (Dairy-Free Option)

A cool, crisp, and hydrating counterpoint to the rich grilled dishes.

• Why it Fuels You: Cucumbers are excellent for hydration, and the dill adds a refreshing herbaceous note. The "creamy" aspect comes from a dairy-free base of avocado and optional dairy-free yogurt, ensuring it's anti-inflammatory and supports overall well-being. If dairy is in your diet, you can absolutely use plain, unsweetened Greek yogurt instead of the dairy-free option.

• Rooted Nutrition & Hand Portioning Guidance: Load up on this hydrating salad! It's a fantastic source of vitamins and hydration. Each fist-sized serving of this salad will count for 1 portion of vegetables. Get Your Creamy Cucumber & Dill Salad Recipe Here

This menu gives you a complete, delicious, and balanced meal that's perfect for summer entertaining or a lovely weeknight dinner. Enjoy customizing with protein swaps or adding more of your favorite summer veggies!

Want more? Rooted Nutrition’s 4th of July Recipes Cookbook is full of recipes you can enjoy all summer long, not just on the holiday. You can access the cookbook here, at any time.

Ready to Fuel Your Best Self with Rooted Nutrition?

Rooted Nutrition is here to guide you toward a sustainable and enjoyable relationship with food that truly fuels your performance and well-being.

• For Aretas Clients: Take advantage of your exclusive pricing on 6-month or 12-month nutrition add-ons to fully integrate your training and nutrition for peak results! Check out the Aretas Exclusive Add-Ons Here.

• New to Nutrition Coaching? Take the first step towards a personalized plan and book a FREE 15-minute program fit discovery session. Let's chat about your goals and find your best fit! Schedule your Discovery Session here.

• Explore all our Rooted Nutrition coaching programs and learn more about our philosophy on the Rooted Nutrition website here.

Other Aretas Updates & Community News

We're keeping the energy high this summer and have some exciting news for you!

• New Streamlined Booking System: Our new online booking system, launched July 1st, is making it easier than ever to schedule your personalized training and nutrition sessions.

  • Book directly with your coach:

    • Mitch Sadowsky, Head Performance Coach & Golf Fitness Specialist: Book with Mitch here.

    • Laura Sadowsky, Director of Women’s Performance & Nutrition Coach: Book with Laura here.

    • Drake Sutton, Head Performance Coach & Athletic Development Expert: Book with Drake here.

• Fall Sports Prep: Fall sports season will be here before you know it! Now's the perfect time to get ahead with sport-specific training programs. If you're looking to gain an edge for the upcoming season, email Drake for personalized options.

• Golf Fitness at The Wisconsin Club: We're excited to elevate every golfer's game with dynamic junior and adult camps, precise movement screens, and specialized performance training. For full details, email Mitch.

• Rise & Grind on the Beach: Join Mitch and Volley Life for a fun, effective outdoor workout on Tuesdays and Thursdays at 7:00 AM. Check out the website here for more details and to register.

• Drake's Speed Camp: Don't miss out on getting faster and stronger – camp times are Monday and Friday mornings at 7:00 AM and 8:30 AM, running through September 5th. Sign up here!

• Women’s Performance Updates: We've expanded offerings like Bump to Baby Strength, Perimenopause Power, and OsteoStrong, making it easier than ever to find the right specialized coaching for your journey. You can now easily schedule for these programs right here.

We're passionate about helping every athlete reach their peak performance, and every individual thrive. Thank you for being a valued part of the Aretas Performance community.

In Excellence,

The Aretas Performance Team