Grace & Grit Podcast

In this episode of the Grace & Grit podcast I have 5 incredible women joining me who have fiercely committed to putting their healthiest years ahead of them and in dedication to that endeavor, decided to join me inside of my Rumble & Rise community. They are here to share with you the work they have called themselves to do, how they have stayed the course despite the rumbles they face and to celeb...

Who you are currently being in the world is a culmination of the things you have practiced so many times you have quite literally become those things. Clients will often say, "that's just the way I am" as if they are bound to that way of being forever. Not true! If your practices to this point in your life shaped your current state of being, new practices can develop you into a new state. To devel...

I talk a lot in my work about the concept of Buffering, which is when we try to change our emotional landscape with something outside of us. We feel lonely so we eat. We feel bored so we scroll social media. We are stressed or uncomfortable so we drink. The problem with buffering is two-fold: It distracts us from the truth of our life. It has long-term consequences. Buffering with alcohol has some...

It is downright impossible to create new possibilities for your life if you are living in reaction mode. After all, your reactions are a byproduct of what you have been practicing. So, if you want to generate new outcomes, you have to practice new things, which means getting very intentional about how you live your days. In this week's episode of the Grace & Grit Podcast, I discuss one of the most...

Welcome to 2022! Whatever it is your want for your health this year, I hope you go after it remembering that you are a multidimensional and dynamic human. This means, if you want the changes you make to STICK – you'll want your strategy to integrate the wholeness of your life not isolate parts of it. Not sure what that means? Check out this week's episode. You can listen here: https://graceandgrit...

The Grace & Grit Podcast is where I challenge women to reconsider what health really is and the strategies they are using to go about nurturing theirs. Rumble & Rise is my private community where I help members put rubber to the road. In other words, it is where we do the work. In this final Grace & Grit Podcast of 2021, I share with you the road we have traveled inside of Rumble & Rise over the p...

How we rumble with challenging emotions is a big deal. Why?  Because emotions drive your behavior. So, I could not be more thrilled that Sarah Louise Lilley, who has been a long-time member of my  Rumble & Rise Community , agreed to join me for a conversation about the power of Emotional Freedom Technique (EFT). The holidays tend to be a pressure cooker of emotion for many women, so sit back, list...

While the holiday season can usher in joy, celebration, and fun, it can also bring with it a hefty dose of stress. Family, social events, travel, and gift-giving can feel like a LOT on top of an already overflowing schedule. In this episode of the Grace & Grit podcast, I give listeners a few ideas about how to travel through the holidays with your mental and physical health intact, so you can star...

You know what's amazing about gratitude? It is one of the few resources we are gifted an endless supply of. There is no limit to the amount of gratitude you get to experience and/or express. And yet… How easy it is to not feel or express it at all. In this episode of the Grace & Grit Podcast, I remind us all of the health-promoting benefits of gratitude AND take you through a very simple exercise...

It would be lovely and oh-so-simple if health was simply a byproduct of nutrition and exercise, but it's not.  Not by a long shot.  It is a byproduct of learning how to better manage the things IN your life that act as stressors on your life. And… A dysregulated nervous system can be a massive stressor to the human body as my guest, Irene Lyon, so beautifully explains. I have been a longtime fan o...

Relationships are messy, unpredictable and wildly imperfect. And perhaps no time of year exposes that truth quite like the holidays. In this episode of the Grace & Grit podcast, I remind listeners about what they can control within relationships this season (and every season) and what they can't, with the hopes that it will help them travel through the holidays with less stress and a whole lot mor...

When it comes to improving health, there is something that proves to be immensely helpful time and time again.  AND, sadly, it is often overlooked. It is not a superfood, supplement or shake. It is not a radical diet. It is not an extreme exercise program. It is… are you ready?? Practicing basic life-promoting habits, consistently. So, what are the basic lifestyle habits that make such a big diffe...

I have worked with clients who struggle to apply any degree of discipline when it comes to their own self-care and I have worked with clients who have applied discipline to the point of self-destruction. Neither promotes health. If you want to improve your health, you need a dash of self-discipline but  how much  you need really depends on what else is happening in your life. In this episode of th...

In this episode of the Grace & Grit Podcast, I had the awesome privilege of interviewing Rumble & Rise member, Mardi Wooster about her journey of getting realigned with herself after COVID threw a wrench in her self-care game. Explore all kinds of goodness in this conversation like… Self-trust, Falling in love with strength training, The power of our thinking, Planning for success, … and so much m...

Last week I ran an online event for 250 women called  The Consistency Code Crash Course  and in that class, I asked women to identify their time leaks (a time leak is something that costs time but isn't really contributing to your value system). The most popular answer? Social media. So, I decided it was high time that I tackle this issue on the podcast. If you are spending more time on social med...

There is a lot of opportunity in present-day culture to make the process of improving your health oh-so-complicated. But who needs complicated? The women I coach certainly don't. Their schedules are jam-packed, their to-do lists are 10 miles long, and overwhelm has become a way of life. Take a deep breath and rest assured that in this episode of the Grace & Grit podcast, I am going to remind you h...

"I don't have time." "It's not a good time." "It will be a better time when______." Sound familiar? I hear these phrases often when talking to women about doing the work that needs to be done to reclaim their health and happiness. In this episode of the Grace & Grit Podcast, I challenge you to consider that…. You DO have the time. NOW is a perfect time. There will NEVER be a better time. If you ha...

In nearly every conversation I have had with someone considering hiring me, there are a few sentences I almost always hear. One of those being, "Courtney, I just feel stuck." I have built a knack for helping women get unstuck along their health journey and in today's episode, I am going to introduce the "getting unstuck" formula that I teach every client I work with. If you find this episode helpf...

Listening to the Grace & Grit Podcast is nice, but APPLYING what you learn can change your life. This is why I started the Rumble & Rise community nearly 2 years ago. To provide community, education, and accountability to women who are ready to do more than just listen. In this episode of the podcast, I am joined by 5 members of this incredible community to share their journey with you. If it insp...

If you are a woman in a long-term relationship who has low or no libido, this podcast episode is for you! My guest, Irene Fehr, is a sex and intimacy coach who has made it her life's mission to dispel the myths that cause women to feel "sexually broken" and shift their attention to what their bodies, hearts and souls really need to connect to their libido, sexual pleasure, and their partners. We c...

There are so many gifts in extending ourselves the grace to slow down AND it can feel nearly impossible to do. In this episode of the Grace & Grit Podcast, I remind you of the profound health benefits of going against the grain of hustle culture and dish out some simple tools you can apply immediately to reduce the speed of your own life. I hope you enjoy it! You can listen here: https://graceandg...

Progress towards any goal is rarely linear and there may be times when you feel you just aren't making any at all. Today's podcast is in tribute to those days. In this episode, I introduce the 4 cornerstones of progress that are sure you keep moving forward even on the most challenging days. You can listen here: https://graceandgrit.com/podcast-248/ **** Looking for more support?  Join me in the R...

Over the course of my career, I have taught my clients a lot of skills sets to help them with behavior change, but the skill I address in this week's episode is really the only one they will ever need to up-level their health or any arena of their life. In fact, I am so passionate about this skill that it has become the focus of the work I have taught over the past 5 years. Want to know what it is...

Trying to improve your physical health without addressing your mental and emotional health is like doing an expensive renovation on a foundation that is imploding. It might work for a while but eventually, the fact that you skipped over the most important work is going to come to light. In fact, if you want sustainable results, I would argue that nurturing your emotional health isn't optional, it...

Your brain is amazing. It is constantly processing information, making decisions, organizing, caching out and so much more. It does A LOT for you each day AND… Because it's efficient, the human brain is always looking for shortcuts to conserve energy and make its job easier. That's what habits are. So, if you want to change your habits, you have to make it EASY for your brain to execute new behavi...