Kelly's Thoughts for Ladies

Ladies, listen up...

If you’re rolling out of bed and hitting your workout fasted, it's time to rethink that approach.

Especially for morning workouts, your body needs just a little fuel to get the most out of your session. After an overnight fast, a small snack (around 150 calories) helps:

✅ Boost energy and mental clarity
✅ Stabilize blood sugar
✅ Preserve lean muscle
✅ Burn fat more effectively

Yes — eating before your workout can help you burn fat.

But... what about fasted workouts?

You might’ve heard that fasted workouts burn more fat. Not true.
Current research — and experts like Dr. Stacy Sims — have debunked that myth.

Check out her chat with Mel Robbins for a great breakdown. Be open to trying a new approach — your body will thank you.

What should you eat?

Early morning? Keep it simple. A mix of carbs + protein is best.
Here are some quick and easy pre-workout snack ideas:

💪 Stacy Sims’ protein coffee: Iced coffee + scoop of whey protein
🍌 ½ banana + 1 Tbsp nut butter
🍞 Toast with nut butter or jam
🍫 ½ protein bar
🟠 Fuel for Fire fruit pouch or a few dates
🥣 A few bites of protein overnight oats
🥄 ½ cup Cheerios + ½ cup Fairlife chocolate protein shake

In a rush?
‍
✔ Add BCAAs to water
✔ Collagen in your coffee
✔ Grab a handful of fruit

Then plan ahead so it’s easier next time.

The bottom line:

The best pre-workout snack is one that…

🔥 Feels good in your stomach
🔥 Gives y

ou energy
🔥 Helps you perform better

Don’t overthink it — just give your body what it needs to show up strong.

Need help figuring it out?

I'm here to support you. Let's create a fueling plan that works for YOUR body and your goals.

—
Kelly Umbach
📧 kelly@2020fit.com
📱 816-908-5129
📸 @mindset_wellness