Strength + Self

From hosting  The Fit Weekend Fest in Mérida  to unexpectedly chatting with bodybuilding legend Kevin Levrone, this episode is a mix of behind-the-scenes moments, impulse decisions, and a lot of honest reflection. Oh ya, and my birthday too! I talk about what it was like hosting the event, the surreal experience of hanging out with one of the icons of the sport, and the very real possibility that...

This episode is for anyone who’s ever swung between extremes in training, doubted their own knowledge, or felt stuck in their physique progress. The real story of how I went from doing everything myself… to giving up all control… to finally landing in the middle... I call it my Goldilocks in training. After 15+ years of coaching, competing, programming, burning out, and rebuilding, (I think?!) I f...

For the ones who feel “I should have my life together” but also know they’re just getting started. Whether you’re in your 20s or reflecting back, I know at least a few of these will resonate for you. I'm personally hitting self-trust, confidence, money, boundaries, dating yourself, friendships, failure, rejection, and becoming the kind of woman who shows up for herself. These are the lessons t...

Change doesn’t happen by thinking about it. It happens when you finally decide to move. Because nothing changes if nothing changes. Sharing some current feels (and shifts) while I navigate through the messy middle between who I’ve been and who I’m becoming… that space where things feel uncertain, uncomfortable, and raw, but all so necessary. Shift in coaching, health protocols, and some new projec...

A vulnerable message shared from my amiga, inspired all of this. The pressure to perform (compete) and a common struggle many competitors feel/experience. It needed to be said. All with love in a safe space. Website: ⁠coachcourtneypro.com⁠ IG: ⁠instagram.com/courtney_ifbbpro⁠  

“Squirrel spirit” theme of this epi (more to come like this?) feeling familiar resistance > seeking new opportunities for growth and expansion update since last epi/competition > mindset 180°, new boundaries, giving up protocol control I’m the official/first/only ambassador for Evolve Gym in Mexico > what this means for me “useless souvenirs” from Korea shameless plug for coaching with me...

First competition of 2025 (hopefully not my last) and it was like a mini Olympia... this prep broke me, pushed me through my hardest challenges yet, reminded me why I 'get to' (not 'have to') do this. The good, the bad and the ugly, all spilled in this episode. My 2025 Pro season is sponsored by: Canadian Protein Join me on IG: instagram.com/courtney_ifbbpro Join my PREP INSIDER br...

The connection between the mind and the gut, and how this relationship impacts our mindset within bodybuilding. A well-functioning gut supports the production of mood stabilizers, dopamine (think: reward-driven behaviours we experience in prep), and a more calm, focused mind. I explain what a healthy gut entails (a checklist for you!), supplements to support good gut health, immediately actionable...

Me and IFBB Pro Humberto Kauffmann (owner of Overcome & Become competition prep coaching, and my prep coach!) discuss all thing bodybuilding and the Canadian Physique Alliance (CPA) tier system for all bodybuilding divisions, both the open and natural streams, and how shows are usually run. Coaching inquiries: ⁠⁠⁠www.courtneyforlife.com⁠⁠ Join me on IG: ⁠⁠⁠instagram.com/courtney_ifbbpro⁠⁠⁠   H...

Navigating my own post show phase over the last 6 weeks, including: Finding my calorie sweet spot in a surplus Measuring proper data points with skin-fold calipers and measurements Expected weekly rate of weight gain and off-season weight projection Different training split & working timing New IV therapy & sky-high blood test results Rate of food reintroduction & fiber increases When...

Competing in bodybuilding brings its own set of challenges, and trying to find harmony with a relationship can sometimes feel tricky—especially when your partner doesn't share the same fitness lifestyle or goals. But it’s possible to maintain a strong connection without compromising your goals. 10 personal insights/experiences and helpful suggestions to manage and maintain harmony in your relation...

Off-season can be mentally and physically challenging, but it’s where the real progress is made. It’s where we grow the most, mentally and physically. It’s where we develop our inner and outer strength. We build mental resilience. We realign our purpose and fine-tune our focus. It’s where our WHY shines, it’s what tells us if you really want to continue doing this, and our reason for showing up da...

In this episode, I share: 3x judge’s feedback from Mexico Grand Battle areas I want/need to focus on and improve (beyond my physique but in my daily life as well) my improvement season goals (personal and professional) anticipated challenges (hint: my health) how long of a growth season I think is required my biggest lesson from this prep season Coaching inquiries (lifestyle, competition prep, pos...

In this epi, I share real-time feels and fears, in peak week of my 2nd (and final) competition of my 2024 season. pushing improvements since my last show (Vancouver Pro in July) being uncertain if I’ve made enough improvements as expected facing my fears as opposed to backing out how I’m staying focused on myself when I’m about to step on stage amongst big competition (Olympians!) my 5 goals I&#39...

We usually know going into prep that it's going to be hard, but what that looks and feels like really hits differently when we get into it. Listen to this epi as I ask coaches, and first-time and experienced competitors what does 'prep is hard' look and feel like for them, based on their experiences. This shows that even after a few preps, there are still challenges and limiting belief...

Best tips and navigation tools to consider applying for your workouts when you’re traveling (hotel, resort, vacation, etc) Mentioned episode: ⁠⁠84: Understanding Effective Reps⁠⁠ Physique transformation: ⁠ ⁠www.courtneyforlife.com/coaching⁠ Fitness app: ⁠⁠www.courtneyforlife.com/cflapp⁠⁠ IG: ⁠ ⁠www.instagram.com/courtneyforlife_⁠ IG team page: ⁠⁠www.instagram.com/cflcoaching⁠ Email: courtney.u@liv...

Recently discovering my own glass ceilings and limitations (more so around prep-related ‘things’ - but applicable and impactful in all areas of life.) Physique transformation: www.courtneyforlife.com/coaching Fitness app: www.courtneyforlife.com/cflapp IG: www.instagram.com/courtneyforlife_ IG team page: www.instagram.com/cflcoaching Email: courtney.u@live.ca YouTube: www.youtube.com/@courtneyforl...

Topics include: - 15 weeks and peak week going into the Mexico Grand Battle Bikini Pro Competition - most insane travel shenanigans possible in Mexico City - revealing my self sabotage that has held me back in preps - competition experience, feedback, personal reflection - answering your Qs (what I’m most proud of, one thing I wish I could change, something new I learned, what peak week looks like...

Topics include: - rabbit hole of astrology, human design & new moon - disappointments in valued relationships - what deflecting compliments looks like and why you need to stop - judge’s feedback from my pro show; what I need to change in my physique 
- Rapid fire: matching gym fits, pork oats, and more YouTube video explaining bikini criteria requirements: https://youtu.be/Zj1kZvU1r8Q Prep team: w...

Topics include: - Recognized by the algorithm on Threads
 - Extremes with protocols in the fitness/wellness industry - is more of the boring shit actually working for you? - How I'm becoming rich - Taking back control of my time
 - Rapid fire: things I’m loving lately Dr. Kasey Jo Orvedis: https://www.instagram.com/coachkaseyjo/ Leo Skepi’s podcast: Aware & Aggrivated: https://shorturl.at/bCIZ7 Fo...

Topics include: - My first tarot card reading and what the cards showed. - Signs that you’re not ready to get into competition prep, and what you can do before you commit. - Hormone replacement therapy: why I’m not getting the pellet anymore, what my doctor and I are implementing instead. - Rapid fire: things I’m loving lately (and what I don’t love!) Tarot card reading from Jess: instagram.com/fi...

Boundaries, standards, and expectations are not just things that we set for other people, but are important to set for ourselves. Adhering to these builds confidence, autonomy and can support success. But failing to adhere can encourage overstepping boundaries from others. Lead by example, starting with ourselves. For coaching inquiries visit my website (click the Coaching tab for program specific...

A 3-part series providing insight into my approach to a fat loss phase with clients at Courtney For Life (CFL) Coaching. Part 3: how to approach a reverse dieting in a way that ‘makes sense’ for the client For coaching inquiries visit my website (click the Coaching tab for program specifics and inquiry form) Website: www.courtneyforlife.com Instagram: www.instagram.com/courtneyforlife_ Instagram t...

A 3-part series providing insight into my approach to a fat loss phase with clients at Courtney For Life (CFL) Coaching. Part 2: knowing when to transition out of the deficit For coaching inquiries visit my website (click the Coaching tab for program specifics and inquiry form) Website: www.courtneyforlife.com Instagram: www.instagram.com/courtneyforlife_ Instagram team page: www.instagram.com/cfl...

Being in a maintenance phase often gets overlooked; it can be hard to see progress if we aren’t focused on a deficit (cut) or surplus (gain). But there are so many benefits and reasons why maintenance is important - something we emphasize at CFL Coaching. Join me and Coach Kayla as we unpack so many benefits of this phase, including just a few points we touch on: Improving social life/events Bette...