Hey Reader!

I hope your week is off to a great start! I sometimes wake up feeling a little stiff, especially the day after a hard strength training session.

To combat this, I spend five extra minutes every morning doing some mobility work. That's all it takes and after I have less tightness, more energy, and overall, just feel better.

It got me thinking… what if we all made one small shift this week for better health? Keep reading for your Quick Win of the Week!

💡 Quick Win: Add 5 minutes of mobility work to your morning routine

👉 Example: Before you grab your coffee, try a quick flow—cat-cow stretches, bird dogs, and cobra pose. It’s a game-changer for stiffness and energy levels.
💬 Reply and let me know if you tried it—I love hearing from you!

🏋️‍♀️ Strength Tip: Schedule in recovery days

🔥 Did You Know? Recovery is just as important as training. Your muscles grow and get stronger between workouts, not during them!
✨ Try This: Make rest days active—go for a walk, do some gentle yoga, or focus on mobility work. Give your body time to rebuild!

🥑 Meal Idea: Protein-Packed Green Smoothie

Blend together:

• 1 scoop plant-based protein powder
• ½ frozen banana
• 1 cup unsweetened soy milk
• 1 tbsp ground flaxseeds
• ½ tsp cinnamon
• 1-2 cups of greens (spinach and kale are my favs)

This smoothie has 30 grams of protein, great for a post workout meal or snack!

📸 Try it? Snap a pic and tag me on Instagram @courtneyprasch!

💬 Reader Question of the Week

Q: “How many rest days do I really need in a week?”​
​A: It depends on your training intensity, but a general rule I give to my clients is:

• At least 1-2 full rest days per week. And rest days does not mean doing nothing. I am talking about active rest. So instead of intense training doing things like walking, yoga, and other low intensity activities are encouraged!
• 48 hours between training the same muscle group for strength workouts
• Listen to your body—fatigue, soreness, and trouble sleeping can be signs you need more recovery!

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📝 Have a question? Hit reply—I might feature it next week!

🔥 Challenge:

I challenge you to complete two strength training sessions this week. Need a workout plan? DM me “STRONG” on Instagram or reply to this email, and I’ll send you a quick guide!

👉 Want to take your strength to the next level? My 1:1 coaching program is open! Click below to learn more and schedule a call.

Stay strong,
Courtney

P.S. What’s one thing you are struggling with right now? Reply and let me know—I’d love to answer your questions! 💪