Strength + Self

If we feel sore after a workout, then chances are we did our best to get the gainz. This episode shares 9 ways that you can likely ensure you feel the burn or DOMS (delayed onset muscle soreness) after any session. Hint: there’s some sarcasm attached to this! But it’s the truth we need to hear. For coaching inquiries visit my website (click the Coaching tab for program specifics and inquiry form)...

Many of my clients comes with an attached with a goal of weight loss - and that’s very understandable. That’s what we do at CFL Coaching. It’s not easy. And it takes a long time. And there are a lot of side effects that come with being in a caloric deficit. I call them red flags. This episode shares the ‘not so pretty’ (but honest!) truth about what happens in a caloric deficit. This isn’t always...

Flexible dieting and IIFYM are not the same thing. My unpopular opinion is that IIFYM (if it fits your macros) is part of the diet culture. I break down the difference between these two approaches to nutrition, and which one I believe can often times be superior to improving someone’s relationship with food (and therefore likely to support body composition changes like losing fat and gaining muscl...

To better understand effective reps, we need to first understand what hypertrophy is. Then we need to understand the difference between fatigue and hypertrophy. Once we know the difference, we need to focus so intently on every single rep within the sets and move our body and muscles in a way that encourages hypertrophy to make every single rep more effective. All of this is broken down in this ep...

Guesstimating your macros should be accurate, but chances are you aren’t doing it correctly. Sharing 4 common errors that I help clients overcome and improve upon so they can have a social life that aligns with their goals as well. For coaching inquiries visit my website (click the Coaching tab for program specifics and inquiry form) Website: www.courtneyforlife.com Instagram: www.instagram.com/co...

It’s not the fat that’s stubborn to come off, it’s that you’re stubborn to make changes/sacrifices in your life to actually get that weight to come off. Sharing 5 lifestyle tips that can be improved upon in order to get those 5 (or 10) pounds off, plus 2 extra free resources for you. For coaching inquiries visit my website (click the Coaching tab for program specifics and inquiry form) Website: ww...

Sharing my personal experience (challenges and growth) that came with my weight gain during competition prep (December 2020 to April 2021.) Including 4 big things I learned during this time to help break my own glass ceiling when it comes to overcoming the mindfck of seeing the scale number increase. For coaching inquiries visit my website (click the Coaching tab for program specifics and inquiry...

I really believe that competition prep has been over glorified and over glamorized. Although there are so many great aspects that come along with it, it’s not all about looking shredded and feeling great. And in all honesty, I think it’s really boring. So this is my insight as to why I believe prep is boring. This episode is also on my IGTV! For all coaching inquiries, visit my website (click the...

Does your wake up time determine your success? No, but yes. This is the key to success with your morning alarm. Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Facebook Culture community: facebook.com/courtsathletes Email: courtney.u@live.ca YouTube: Courtney For Life My Macros+ nutrition tracking: CourtneyU

To change our physique (muscle shape and size) we need to force hypertrophy onto the muscles. We do that with progressive overload. But too much can result in junk training. So how do we know what’s enough and what’s too much? For all coaching inquiries, visit my website (click the Coaching tab for program specifics and inquiry form) Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Fa...

Bikini competitors look a certain way for the judges to decide. What they may want to look like versus what gets them in top placing can be completely different. Striving to have this look in day-to-day living isn’t quite realistic or sustainable, and this is my insight as to why. Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Facebook Culture community: facebook.com/courtsathletes...

Use the system that you literally already have in your brain to bring your manifestations, more positivity, and success into your life. Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Facebook Culture community: facebook.com/courtsathletes Email: courtney.u@live.ca YouTube: Courtney For Life My Macros+ nutrition tracking: CourtneyU

Instead of saying, “stop comparing yourself to others,” how about saying, “if you’re going to compare, at least play the game fairly.” Comparing all the specs (the whole stories), not just the quick collection of carousel photos on Instagram. Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Facebook Culture community: facebook.com/courtsathletes Email: courtney.u@live.ca YouTube: Cour...

Using the strategy of convenience can make or break habits, depending on what you want or need. Sharing Gretchin Rubin’s 6 ways to make an activity less convenient (from her book, Better than Before.) Also sharing the flip-side of using the inconvenience to help with habit formation as well. Sharing 4 of my personal favourite ways to make a habit stick. Website: www.courtneyforlife.com Instagram:...

A simple game with so much takeaway value. See how these 3 words benefited my business and hear my bonus examples for you to apply to your life today. Links for The Champion Mindset podcast: https://podcasts.apple.com/us/podcast/the-champion-mindset/id1475292338 https://open.spotify.com/show/2wE0P2LvwNySaNL8ArwvkQ?si=LhBny6mnQpywOifGh6ZtTw Website: www.courtneyforlife.com Instagram: @courtneyforli...

The first thing you need to do, whether you want to grow your business, be InstaReels famous or master a handstand. All you need to do is this first thing, and it gets better from there. Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Facebook Culture community: facebook.com/courtsathletes Email: courtney.u@live.ca YouTube: Courtney For Life My Macros+ nutrition tracking: CourtneyU

Thinking of your workouts like this can be a game-changer. I’ve recently applied this mindset and approach to every single rep in my workouts lately, and it’s absolutely taken me to the next level. I know it can do the same for you. Follow the jefe: instagram.com/the.mexecutioner Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Facebook Culture community: facebook.com/courtsathletes E...

Just a quickie! 4 things that I’ve learned from my most toxic relationship that apply to my lifestyle now. Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Facebook Culture community: facebook.com/courtsathletes Email: courtney.u@live.ca YouTube: Courtney For Life My Macros+ nutrition tracking: CourtneyU

Paying attention to the smaller details is what that you from ‘good enough’ to successful. It’s just like training any muscle; it takes effort, intention and time for it to grow. Refer to episode 47: Win your Goals but Fail your Success” Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Facebook Culture community: facebook.com/courtsathletes Email: courtney.u@live.ca YouTube: Courtney...

Having fear when it comes to growth is valid and real. There is uncertainty, doubt, self-limiting beliefs, anxiousness and stress. As I finally take a long overdue leap into business growth, questions run through my mind. Dig into my thoughts and feelings and see how I’m levelling up! Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Facebook Culture community: facebook.com/courtsathle...

Q&A series: part 3/3 Answering questions from an IG Q&A box regarding mindset and overcoming challenges, including staying tips to stay positive, getting out of a slump, coping with stress and finding a new job. Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Facebook Culture community: facebook.com/courtsathletes Email: courtney.u@live.ca YouTube: Courtney For Life My Macros+ nutrit...

Q&A series: part 2/3 Answering questions from an IG Q&A box regarding training, including muscle recovery and training through injuries, workouts in lockdown, programming specifics and how to progress, chest workouts for women, and hitting 10k steps daily. Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Facebook Culture community: facebook.com/courtsathletes Email: courtney.u@live.ca...

Q&A series: part 1/3 Answering questions from an IG Q&A box regarding nutrition, including calories in versus calories out, calculating macronutrients, how to hit protein targets, and healthy eating tips. Link to referenced YouTube video and study on flexible vs rigid dieting: https://youtu.be/7NxJwJ-htXA Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Facebook Culture community: fac...

My entire vibe for 2021 is this: remember who you are and level the fck up. If 2020 taught me anything it’s that you don’t deserve anything. You have to work incredibly hard to get some thing, and then you have to work just as hard to keep it. The world doesn’t owe you shit, no matter how hard you work. Tune into this episode for some raw and fiery vibes for this year ahead, and get inspired to se...

What myself or any other nutrition or fitness coach does, isn’t magic. In all honesty, you know what you need to do when it comes to getting you from where you currently are to where you want to be. Consider this episode a little reflection on your life and let it act as a mirror to show you what you already know. Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Facebook Culture commu...