Strength + Self

A 3-part series providing insight into my approach to a fat loss phase with clients at Courtney For Life (CFL) Coaching. Part 1: 2 common approaches + 1 less common approach that I take with clients 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 pag...

6 reasons why I prefer to guide my clients (and most of our clients at Courtney For Life / CFL coaching). Bonus: 6 factors I take into consideration when creating client’s macro targets. These factors cannot properly be accounted for with an online calculator. For coaching inquiries visit my website (click the Coaching tab for program specifics and inquiry form) Website: www.courtneyforlife.com In...

I collected 8 reasons I’ve seen in myself that can help define my success as an athlete in both bikini and powerlifting preps/competitions. I can see other athletes in other sports embody these as well. And I’m talking specifically about competitive athletes in this epi, but that doesn’t mean these reasons are ‘only’ for athletes; I’ve seen these within my clients as well. Maybe you embody some of...

Motivation isn’t a bad thing; social media seems to shit on that term these days. Yes, we need to cultivate discipline, but it’s ok to be motivated as well! I am! These are things I do that help me stay motivated - whether I’m in competition prep or a lifestyle phase - within workouts, nutrition, my environment, and every day life. See if you can apply some of these mindset insights to some elemen...

6 red flags that I have seen from personal trainers in many different countries. As a past PT, I know these aren’t acceptable actions or traits and it’s important to address these. If you have a personal trainer, be on the lookout for these flags and know what’s not acceptable. This is your body, and these shouldn’t be overlooked. I try to do my part to respectfully speak up about things like this...

It’s not my ‘job’ as a bikini competitor to show you all the highs and lows during prep, but as an influencer with a decent social media following and as an educated coach (albeit for lifestyle clients) I believe I have a responsibility to be honest and share all of it. Here’s an insight into a few incredibly hard days (and the mindset) being a few days out from my first competition of the year, a...

I had a conversation with Coach Kayla from CFL Coaching about ego training. What is it? How do we find it and 'fix it' (if needed) in training? We share our experiences as athletes with ego training, and when we see it with our clients too. Hope this gives you some insight into your own training with some valuable takeaways at the end. Watch this on YouTube: https://youtu.be/f5u0exM38RE Follow Kay...

I got to talk with Atlas Bodybuilding teammate and my CFL Coaching assistant coach Kayla Weaver about her experience through her first NPC Bikini Competition (May 2022). Her and I worked together like a 'pre prep' but the challenges and protocols she experienced were harder than she thought. Listen to her experiences, challenges and insights. Watch this on YouTube: https://youtu.be/s02JexWCme4 Fol...

There are a lot of things that physique competitors do during their prep that honestly can—and should—be applied to many people in every day life. These are four things that I do because of prep, that I truly believe will add value to your days and you can begin to apply them today. Website: www.courtneyforlife.com Instagram: www.instagram.com/courtneyforlife_ Instagram team page: www.instagram.co...

The first 'guest' chat on the Courtney For Life Podcast with my 3 team coaches! Meet these 3 incredible industry leading Queens, enjoy the conversations, and throw a little rapid fire Q session at the end. Follow each of them on IG: Kayla: www.instagram.com/kaylamauws.fitness Rachel: www.instagram.com/rad.with.rachel Michelle: www.instagram.com/well.with.michelle For coaching inquiries visit my we...

Anyone can make a to do list, but I'm sharing my personal best tips on how to level up your organization and success skills with your schedule and lists! 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/cflcoaching Email: court...

Being an influencer comes with a lot of responsibilities, and IMHO: a lot of influencers don’t take their power seriously, especially in the fitness (health/wellness) industry. The important context (like warnings, disclaimers, research, evidence) isn’t flashy or interesting, so a lot of people overlook it (whether to write/share it or to read it), and I think influencers (also online coaches!) ne...

Sparked by a conversation from one of my competition friends about trying to find the balance within a (new) relationship, and goals when it comes to nutrition. I share my POV, experiences and encouragements for her to navigate and to have her balance to still nail her nutrition-aligned needs and goals with her relationship and going out to restaurants. Connection and moments like this are so impo...

An update on my 'new' Hormone Replacement Therapy procedure; a personal share into why I actually need this and the responses in my body after 10 days. This is not any kind of medical advice or intended to help others. This is simply my experience, my personal choices based on my body's hormonal needs, and my journey through my healthcare especially over the last 6 months. For coaching inquiries v...

All the details and insight into what's in store for my 2022 competition season! Back with Atlas Bodybuilding to continue to develop my best physique. Sharing our approach to my nutrition and macro targets, weak areas to improve in my training, posing practice, sharing some very personal insight into my hormones and health care (never thought I would actually talk about this!), huge lifestyle chan...

There's a different level of pivoting when you're actually ok with making this choice, versus self-inflicted judgement, guilt, shame, regret, etc. I made an incredibly last-minute pivot to change my entire day (literally the morning of) and the sense of relief and acceptance that came with this is powerful to share - so here we are! For coaching inquiries visit my website (click the Coaching tab f...

A weekend to remember! Arnold Sports Festival 2022: recapping my experience at the expo, the bikini competition (that's what I went for) and sharing my personal struggles this weekend; one of the most difficult weekends for me personally with my habits, routine and structure. For coaching inquiries visit my website (click the Coaching tab for program specifics and inquiry form) Website: www.courtn...

Expressing my feelings, experiences and awareness while trying to tap into my feminine energy. Thanks to my amazing nomad friends who shared in a powerful chat (ok, felt like an intervention!) to help me to grow. Part 1 of this new journey, just a few fresh days in. My first 'car chat' episode (please let me know if the sound was ok or distracting so I can improve!) For coaching inquiries visit my...

Sharing my personal experience and process with Hormone Replacement Therapy, why I chose to start it and what my 'dose' is like. This is also an IGTV video. This is not any kind of medical advice or intended to help others. This is simply my experience over the last 2 years with HRT. For coaching inquiries visit my website (click the Coaching tab for program specifics and inquiry form) Website: ww...

This is the full version of my journey from 2013 to 2021. It actually started back in 2007 (my first gym membership) but the biggest ‘I need to change’ moment was in 2013. This is divided into 5 very short bits through recent IG posts, and this episode is the full detailed version of all combined. For coaching inquiries visit my website (click the Coaching tab for program specifics and inquiry for...

My view on what it’s like in my relationship (being the competitor) and how I’ve found my balance. Being in a relationship when you are so focused on nutrition and training can be a challenge, especially when your approaches do not entirely align. It doesn’t mean that the other person has to be as focused as you are, as long as there is respect and understanding from both people. I think that is t...

The only thing abs ‘do’ are imply that we have a low body fat amount. They don’t make us happier, healthier, more successful or improve the quality of our life. We all have them (somewhere!) and they’re such a common goal amongst clients, so it’s definitely a great conversation to have. For coaching inquiries visit my website (click the Coaching tab for program specifics and inquiry form) Website:...

Sharing some personal bits about moving to a new city and all the pivots I’ve needed to make in my daily habits and routine. It’s been hard because it’s uncomfortable and new, but it’s all for good reason. When faces with challenges like this, either we can change our mindset, change the situation, or STFU about it all and don’t dwell on it. Letting go of things that don’t deserve your energy is a...

Why can’t we just focus on one thing at a time, the next step after the first one? That’s a much more realistic, streamlined and sustainable approach. It builds momentum, it builds memory, it builds practice and repetition. And the only way we’re going to get good at something is if we keep practicing. This episode shares a few examples of how to apply ‘one step at a time’ protocols to improving y...

Just because a certain meal plan or macro ratio worked before, doesn’t necessarily mean it will again. You need to remember where you were during those other times in your life. How much exercise you were doing and the amount of muscle you had. Hormones, other stress factors, lifestyle, nutrition, consistency, habits… ⠀ This episode shares 3 important tools to implement in order to help you unders...