Hey Reader!

I hope your week is going great! I used to do fasted workouts. It wasn't until I heard a podcast with Dr. Stacy Sims that I learned fasted exercise is not good for women, especially women over 40.

Did you know that most of the research done on fasting is done on men? It was a good reminder that just because a research study says something is "good" or "healthy" we need to take a closer look at the study.

So, I took her advice and started eating 15 grams of protein before my morning workout. And you know what? I feel so much better, I have more power, better focus and overall enjoy my workouts a lot more so than before. Just by doing this one little thing!

It got me thinking… what if we all made one small shift this week to improve our training? Let’s start with this Quick Win!

💡 Quick Win: Get 15 grams of protein in before your strength workout.

💡 Try This: Eat a small protein-rich meal or snack before lifting.
👉 Why? Pre-loading with protein can boost performance, improve muscle recovery, and keep you feeling strong throughout your session.

I keep this really simple. I just mix a serving of protein powder with some water to make it thick like pudding and have that with a cup of coffee. I then eat my full breakfast after my workout.

💬 Reply and let me know—what’s your favorite pre-workout meal or snack?

🥑 Meal Idea: Chickpea & Sweet Potato Protein Pancakes

Ingredients:

• ¼ cup chickpea flour
• ¼ cup mashed sweet potato (about ½ small cooked sweet potato)
• ½ scoop (about 15g) plant-based protein powder (unflavored or vanilla works best)
• ¼ teaspoon baking powder
• ¼ teaspoon cinnamon (optional)
• ¼ cup soy milk (or more as needed for consistency)
• ½ teaspoon vanilla extract (optional)
• Pinch of salt
• ½ teaspoon coconut oil (for cooking)

Toppings (optional):

• 1 Tablespoon almond butter
• 1/2 cup fresh berries
• Drizzle of maple syrup
• Scoop of Greek yogurt

Instructions:

1. In a bowl, mix the chickpea flour, protein powder, baking powder, cinnamon, and salt.
2. Stir in the mashed sweet potato, soy milk, and vanilla extract until you get a smooth batter. Add more milk if the batter is too thick.
3. Heat a small pan over medium heat and lightly grease it with coconut oil.
4. Pour the batter into small pancakes and cook for about 2-3 minutes per side, until golden brown.

Serve with almond butter, berries, or a drizzle of maple syrup.

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

💬 Myth-Busting: “Women should eat less to lose fat.”

🚫 Nope! Strength training and building muscle require fuel—not restriction. If you’re constantly under-eating, your body holds onto fat, and muscle growth stalls. The key? Eat enough of the right foods to support strength and metabolism.

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