Strength + Self

When we look at two of the biggest elements with changing body composition: nutrition and training, it seems like nutrition has been deemed as the most difficult of the two. But it doesn’t have to be. And in all honesty, it isn’t! Understand what peri-workout nutrition is, what some of my basic principles are for each of these meal times, and how it can benefit you. Website: www.courtneyforlife.co...

We hire coaches to help us improve our understanding and relationship with food, work on fitness goals, and to create a healthy and sustainable lifestyle balance. If you aren’t feeling confident with your mindset, your progress or with the support your coach is providing you then you need to take action. You can (and should!) demand better. If it doesn’t feel right in your gut, chances are that it...

My more impressionable younger years were spent trying to fit in with different crowds; I wasn’t living my life for me Because of this, I lost my entire group of close friends in my mid-20s. A hard life lesson, but one of the best ones for me. How I learned to break my focus from the constantly moving target and learned to live as my true self. Website: www.courtneyforlife.com Instagram: @courtney...

Sharing a recent story of my life how enhanced areas of my life with a steroid and over doubling my caloric intake in order to feel stronger and live better. If you want to learn more about hormone health (male or female) I highly recommend checking out @sammillerscience on Instagram and his podcast (search: Sam Miller Science) Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Facebook...

There’s a lot of confusion (overlapping) between building muscle size and muscle strength. Although these 2 elements can be connected, they aren’t mutually exclusive of each other and that’s what we’re talking about today. Visit my website and other social media pages: Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Twitter: @courtney_u Facebook: Courtney For Life Email: courtney.u@l...

Don’t get this wrong; I really want to help anyone and everyone, but I do put an extra emphasis on helping women, simply because I am one. Because I understand the female mind and body. Because I’ve been through all the challenging season that she’s been through, and because I know what she’s currently going (growing!) through. I’m all for helping all amazing humans, but especially women. And if y...

Dropping the details on muscle. Discussing what it means to actually build long and lean muscle, explaining the price tag of muscle tissue and why it’s so expensive with our resources, and sharing secrets on natural foods that could potentially help you increase your muscle potential. Grab your Canadian Protein, shake it up, and let’s talk about muscle! Visit my website and other social media page...

I feel like I’ve lived so many lives, especially over the last decade. There have been so many different Courtneys; I have levelled-up, became more mature, focused, driven, taken risks, challenge myself and pushed my abilities. I’ve had so many AHA moments, monumental shifts and huge pivots in my life, but I want to highlight my biggest life-changing moment and experience, and it all happened in D...

One of my biggest pet peeves is hearing people talk but don’t follow their words. Stop wasting your time and valuable energy. Visit my website and other social media pages: Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Twitter: @courtney_u Facebook: Courtney For Life Email: courtney.u@live.ca YouTube: Courtney For Life I track all of my meals using the My Macros+ app: CourtneyU (fo...

SELF CARE is the practice of taking an active role in protecting one's own well-being and happiness, in particular during periods of stress. Grab a pen and take notes of my list on 8 tips for how you can manage and practice self care. Visit my website and other social media pages: Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Twitter: @courtney_u Facebook: Courtney For Life Email:...

Understand and learn the power of saying yes and no. Dig into the episode with me as I break down these 2 powerful words to help you tap into your best self and manifest more amazingness into your life! Visit my website and other social media pages: Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Twitter: @courtney_u Facebook: Courtney For Life Email: courtney.u@live.ca YouTube: Cour...

Labelling ourselves (especially when it’s created by society) instantly puts a ceiling on our growth potential and creates a limited belief system. This mini episode was inspired by a conversation from one of my Athletes. Visit my website and other social media pages: Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Twitter: @courtney_u Facebook: Courtney For Life Email: courtney.u@li...

Living your own life and embracing it fully requires a certain level of confidence, something that we are all capable of obtaining through habits and choices. Dig into this special episode with me as I share 7 tips to implement into your daily lifestyle to help you better embrace your journey. Visit my website and other social media pages: Website: www.courtneyforlife.com Instagram: @courtneyforli...

Just because you go to the gym, doesn’t mean you’re changing your body composition. In order to make a change, we need to force the change to occur. That means we need to push outside of what we are used to. We need to get hella uncomfortable. We need to give an absolute 100% during the times when we need to show up fully. Dive into my thoughts and insight to learn how you can do better in your wo...

A growth mindset can take us to incredible heights in our life, influenced by our thoughts and beliefs. Being in a growth environment allows us to continually be challenged by the external factors around us: the people and atmosphere we are in. It’s a place where others are growing as well, and where the focus is forward. It’s not a mindset, but a state of being and wanting to be. Visit my website...

You can win your goals but fail at achieving true success. Putting your daily tasks on auto-pilot and doing the bare minimum in order to check off your daily goals, doesn’t really align with well-deserved and earned success. Visit my website and other social media pages: Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Twitter: @courtney_u Facebook: Courtney For Life Email: courtney.u...

Burnouts suck. There are 3 places you need to tap into in your life in order to help prevent a burnout. Podcast sponsor: Marigold Serving you bite-sized audio bits of confidence for all areas of your life. Join me as your Fitness Confidence Coach to help you get started and stay on track with your fitness journey. Download in the App Store! Visit my website and other social media pages: Website: w...

This is your plan to reset, rebuild, and recreate a better foundation for your future. Visit my website and other social media pages: Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Twitter: @courtney_u Facebook: Courtney For Life Email: courtney.u@live.ca YouTube: Courtney For Life I track all of my meals using the My Macros+ app: CourtneyU (follow me!)

This one question that I was asked 3 years ago in therapy is keeping me grounded during this time. Visit my website and other social media pages: Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Twitter: @courtney_u Facebook: Courtney For Life Email: courtney.u@live.ca YouTube: Courtney For Life I track all of my meals using the My Macros+ app: CourtneyU (follow me!)

Enough with the, “oh they have good genetics” label. You are absolutely in control of your success when you put more emphasis on these important factors. Podcast sponsor: AGS Health & Wellness Take your body awareness to the next level by learning about your body’s individual make up in regards to nutrient and vitamin absorption, how your body responds to types of exercise, the impact of beverages...

You only need 2 minutes to accelerate your progress. Understand and build this one important skill you need accelerate your progress towards success. Visit my website and other social media pages: Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Twitter: @courtney_u Facebook: Courtney For Life Email: courtney.u@live.ca YouTube: Courtney For Life I track all of my meals using the My Ma...

Stop wasting your time with your ‘wants’ and become focused on your ‘needs.’ Apply this helpful tool in order to be clear and be successful. Visit my website and other social media pages: Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Twitter: @courtney_u Facebook: Courtney For Life Email: courtney.u@live.ca YouTube: Courtney For Life I track all of my meals using the My Macros+ app...

A community offers support, guidance, friendship, honesty, positive reinforcement, and a safe place to land. Understand the importance of community for your success. Podcast sponsor: Marigold Serving you bite-sized audio bits of confidence for all areas of your life. Join me as your Fitness Confidence Coach to help you get started and stay on track with your fitness journey. Download in the App St...

Goal setting this time of year is common (read: New Years Resolutions) and it’s always important to set SMART goals but there’s 5 more vital points you’re missing when you set these goals. Podcast sponsor: Marigold Serving you bite-sized audio bits of confidence for all areas of your life. Join me as your Fitness Confidence Coach to help you get started and stay on track with your fitness journey....

An audio caption from my vlog series with my experiences through my first bikini competition: challenges that I overcame throughout the prep, costs of competing, and what's next for me? Visit my website and other social media pages: Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Twitter: @courtney_u Facebook: Courtney For Life Email: courtney.u@live.ca YouTube: Courtney For Life I t...