Aretas Performance Connects Vol. 15 | Meal Planning for Performance & Life

Hey Aretas Performance Community,

Feeling like you’re always playing catch-up with meals? Find yourself grabbing the easiest, not the healthiest, option when you’re tired and hungry? You're not alone. The simple truth is, if you don't plan, you'll end up choosing based on convenience, not on what truly fuels you.

You crush your workouts, but does the thought of figuring out what to eat feel like a second workout? We all know nutrition is the engine, but who has time to build the car?

At Aretas Performance, we believe meal planning isn't about being perfect. It's about being prepared. It's your secret weapon for sustained energy, better workouts, and reclaiming your sanity in the middle of a busy week. It's the system that allows you to stay on track when real life gets, well, real. For most people, this doesn’t include rigid, restrictive plans—it's all about empowering you with a practical, sustainable strategy that fits your real life while increasing your energy, attaining your body composition goals, and feeling good in your body.

The "Why" of Meal Planning: Beyond the Plate

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.

• 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

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.

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."

How-To for Rooted Nutrition Clients

Remember your balanced plate! It's the ultimate tool for meal planning and prep. Aim to pair a palm of protein with a fist of veggies and a handful of carbs. Always plan with your goals in mind—what habit are you focused on this week, and how can your meal plan support that?

The Next Step: Building a System That Works for You

These are just a few strategies that make a huge difference, but I know it's a lot to put into practice on your own. Imagine having a personalized roadmap, weekly accountability, and a coach to guide you.

That's exactly what the 12-Week Performance Nutrition Challenge is designed for.

Our challenge is a structured journey to build lasting habits, so you never have to guess again. We'll work together to build a sustainable system that gets you feeling good in your body and performing in your life.

Highlights of the Challenge:

• A personalized roadmap to build lasting habits, not just a temporary meal plan.

• Weekly focuses on key habits like protein, hydration, and sleep.

• A personal coaching website to keep track of your goals and progress.

• A supportive community to keep you motivated and accountable.

• Fun, prizes, learning, crushing goals, and more!

The challenge officially kicks off with our seminar on September 20th, but the August Rate pricing is still available! Don't miss your chance to lock in and save $240 off the full price.

Ready to take control of your nutrition and performance?

Enroll in the 12-Week Performance Nutrition Challenge Here

Book a Free Nutrition Discovery Session with Laura

Other Aretas Updates & Community News

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

• Our Booking System: Our online booking system launched last month for seamless scheduling! You can now easily 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: As fall sports approach, ensure you're ready! Drake continues to offer personalized sport-specific training programs designed to give athletes a competitive edge. Email Drake for details.

• Golf Fitness at The Wisconsin Club: Mitch and Catalyst Golf are actively elevating golf fitness at The Wisconsin Club Country Club (TWCCC)! Explore dynamic junior and adult camps, precise movement screens, and specialized performance training to enhance your game. Email Mitch for full details.

• Rise & Grind on the Beach: Our Rise & Grind beach workouts are a fantastic way to energize your Tuesdays and Thursdays! Join Mitch and Volley Life for a fun, effective outdoor session on Tuesdays and Thursdays at 7:00 AM at Bradford Beach. Check the website here for details and to register.

• Drake's Speed Camp: There's still time to join Drake's highly successful Speed Camp! High school athletes are making incredible gains in power, agility, and speed. Sessions run Monday and Friday mornings at 7:00 AM and 8:30 AM through September 5th. Sign up here to secure your spot!

• Women’s Performance Updates: Our enhanced women's performance programs, including Bump to Baby Strength, Perimenopause Power, and OsteoStrong, are empowering more women every week! We've streamlined scheduling and made session times more available. Easily schedule your specialized program right here. And if you don’t see a time that works, email Laura. 

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