Shows
Strength + Self115: Coaching for Fat Loss via Flexible Dieting: part 3/3: entering a ‘Health Phase’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 team page: www.instagram.com/cflcoaching
Email: courtney.u@live.ca
YouTube: Courtney For Life
2023-01-0609 min
Strength + Self114: Coaching for Fat Loss via Flexible Dieting: part 2/3: transitioning out of the deficitA 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/cflcoaching
Email: courtney.u@live.ca
YouTube: Courtney For Life
2022-12-1307 min
Strength + Self113: Coaching for Fat Loss via Flexible Dieting: part 1/3: approaches to fat lossA 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 page: www.instagram.com/cflcoaching
Email: courtney.u@live.ca
YouTube: Courtney For Life
2022-11-2706 min
Strength + Self112: Why I Prefer a Macros-Based Approach with Clients6 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
Instagram: www.instagram.com/courtneyforlife_
Instagram team page: www.instagram.com/cflcoaching
Email: courtney.u@live.ca
YouTube: Courtney For Life
2022-11-0312 min
Strength + Self104: Meet the CFL CoachesThe 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 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: courtney.u@live.ca
YouTube: Courtney For...
2022-06-2426 min
Strength + Self098: Being Ok with PivotingThere'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 for program specifics and inquiry form)
Website: www.courtneyforlife.com
Instagram: www.instagram.com/courtneyforlife_
Instagram team page: www.instagram.com/cflcoaching
Email: courtney.u@live.ca
YouTube: Courtney For Life
My Macros+ nutrition...
2022-03-1010 min
Strength + Self097: Arnold Weekend RecapA 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.courtneyforlife.com
Instagram: www.instagram.com/courtneyforlife_
Instagram team page: www.instagram.com/cflcoaching
Email: courtney.u@live.ca
YouTube: Courtney For Life
My Macros+ nutrition tracking: CourtneyU
2022-03-0818 min
Strength + Self096: Feminine EnergyExpressing 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 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...
2022-03-0323 min
Strength + Self095: Hormone Replacement TherapySharing 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: www.courtneyforlife.com
Instagram: www.instagram.com/courtneyforlife_
Instagram team page: www.instagram.com/cflcoaching
Email: courtney.u@live.ca
YouTube: Courtney For Life
My Macros+ nutrition tracking: CourtneyU
2022-02-2508 min
Strength + Self094: My Journey 2013-2021This 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 form)
Website: www.courtneyforlife.com
Instagram: www.instagram.com/courtneyforlife_
Instagram team page: www.instagram.com/cflcoaching
Email: courtney.u@live.ca
YouTube: Courtney For Life
My Macros+ nutrition tracking: CourtneyU
2022-02-2418 min
Strength + Self093: Dating A CompetitorMy 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 the most important part about being in a relationship, the clear communication, the respect and awareness for choices, and the support.
For coaching inquiries visit...
2022-01-1905 min
Strength + Self092: The Truth About AbsThe 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: www.courtneyforlife.com
Instagram: www.instagram.com/courtneyforlife_
Instagram team page: www.instagram.com/cflcoaching
Email: courtney.u@live.ca
YouTube: Courtney For Life
My Macros+ nutrition tracking: CourtneyU
2021-12-2502 min
Strength + Self091: Big Pivots in My LifeSharing 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 skill we can acquire.
For coaching inquiries visit my website (click the Coaching tab for program specifics and inquiry form)
Website: www...
2021-12-0907 min
Strength + Self090: How to Go From 0-100 the Right WayWhy 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 your nutrition, fitness, and many healthy elements of life.
For coaching inquiries visit my website (click the Coaching tab for program specifics and inquiry form)
Website: w...
2021-12-0102 min
Strength + Self089: The Diet That Worked Before, Might Not Work NowJust 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 understand where you are and where you need to be for your successful goal achievement.
For coaching inquiries visit my website (click the Coaching tab for program specifics and inquiry form)
Website: www.courtneyforlife.com
Instag...
2021-11-2103 min
Strength + Self088: 9 Ways To Feel Sore After Your WorkoutIf 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)
Website: www.courtneyforlife.com
Instagram: www.instagram.com/courtneyforlife_
Instagram team page: www.instagram.com/cflcoaching
Email: courtney.u@live.ca
YouTube: Courtney For Life
My Macros+ nutr...
2021-10-3103 min
Strength + Self087: The Truth Of Being in a Caloric DeficitMany 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 going to be the case for everyone, but it happens, and we try to reduce and eliminate that as much as possible...
2021-10-2006 min
Strength + Self083: Flexible Dieting vs IIFYMFlexible 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 muscle.)
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
Em...
2021-09-1303 min
Strength + Self084: Understanding Effective RepsTo 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 episode.
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...
2021-09-1305 min
Strength + Self085: 5 Tips to Get Rid of those Last 5 PoundsIt’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: www.courtneyforlife.com
Instagram: www.instagram.com/courtneyforlife_
Instagram team page: www.instagram.com/cflcoaching
Email: courtney.u@live.ca
YouTube: Courtney For Life
My Macros+ nutrition tracking: CourtneyU
2021-09-1306 min
Strength + Self081: Why Competition Prep Is BoringI 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 Coaching tab for program specifics and inquiry form)
Website: www.courtneyforlife.com
Instagram: @courtneyforlife_
Facebook Culture community: facebook.com/groups/courtsathletes
Email: courtney.u@live.ca
YouT...
2021-05-1704 min
Strength + Self080: Mini: Success at 5amDoes 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
2021-05-1401 min
Strength + Self079: Junk TrainingTo 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_
Facebook Culture community: facebook.com/courtsathletes
Email: courtney.u@live.ca
YouTube: Courtney For Life
My Macros+ nutrition tracking: CourtneyU
2021-05-1404 min
Strength + Self078: You Want to 'Look' Like a Bikini CompetitorBikini 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
Email: courtney.u@live.ca
YouTube: Courtney For Life
My Macros+ nutrition tracking: CourtneyU
2021-05-1306 min
Strength + Self77: The System you already have for SuccessUse 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
2021-04-2302 min
Strength + Self076: Play the Comparison Game FairlyInstead 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: Courtney For Life
My Macros+ nutrition tracking: CourtneyU
2021-03-2202 min
Strength + Self075: Strategy of (in)convenience for SuccessUsing 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: @courtneyforlife_
Facebook Culture community: facebook.com/courtsathletes
Email: courtney.u@live.ca
YouTube: Courtney For Life
My Macros+ nutrition tracking: CourtneyU
2021-03-1505 min
Strength + Self074: Start, Stop, ContinueA 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: @courtneyforlife_
Facebook Culture community: facebook.com/courtsathletes
Email: courtney.u@live.ca
YouTube: Courtney For Life
My Macros+ nutrition tracking: CourtneyU
2021-03-0804 min
Strength + Self073: Mini: The First ThingThe 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
2021-03-0301 min
Strength + Self072: The Game-Changer for your WorkoutsThinking 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
Email: courtney.u@live.ca
YouTube: Courtney For Life
My Macros+ nutrition tracking: CourtneyU
2021-02-1804 min
Strength + Self071: Mini: Growth From ToxicityJust 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
2021-02-1302 min
Strength + Self070: Train The DetailsPaying 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 For Life
My Macros+ nutrition tracking: CourtneyU
2021-02-0703 min
Strength + Self069: Fear Of GrowthHaving 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/courtsathletes
Email: courtney.u@live.ca
YouTube: Courtney For Life
My Macros+ nutrition tracking: CourtneyU
2021-01-2004 min
Strength + Self068: Q&A part 3: MindsetQ&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+ nutrition tracking: CourtneyU
2021-01-1107 min
Strength + Self067: Q&A part 2: TrainingQ&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
YouTube: Courtney For Life
My Macros+ nutrition tracking: CourtneyU
2021-01-1019 min
Strength + Self066: Q&A part 1: NutritionQ&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: facebook.com/courtsathletes
Email: courtney.u@live.ca
YouTube: Courtney For Life
My Macros+ nutrition tracking: CourtneyU
2021-01-0913 min
Strength + Self065: 2021 VibesMy 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 set your expectations higher for yourself.
Website: www.courtneyforlife.com
Instagram: @courtneyforlife_
Facebook Culture community: facebook.com/courtsathletes
Email: courtney.u@live...
2021-01-0505 min
Strength + Self064: Why Clients(and you!) Don't Need MeWhat 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 community: facebook.com/courtsathletes
Email: courtney.u@live.ca
YouTube: Courtney For Life
My Macros+ nutrition tracking: CourtneyU
2021-01-0305 min
Strength + Self063: Peri Workout NutritionWhen 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.com
Instagram: @courtneyforlife_
Facebook Culture community: facebook.com/courtsathletes
Email: courtney.u@live.ca
YouTube: Courtney For Life
My Macros+ nutrition tracking: CourtneyU
2020-11-1109 min
Strength + Self061: Red Flags with CoachingWe 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 isn’t. And that’s a red flag.
This episode shares 16 red flags with lifestyle coaches that my IG amigos said they have experienced.
Website: www.courtneyforlife.com
Instagram: @courtney...
2020-10-2107 min
Strength + Self060: Not Fitting InMy 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: @courtneyforlife_
Facebook Culture community: facebook.com/courtsathletes
Email: courtney.u@live.ca
YouTube: Courtney For Life
My Macros+ nutrition tracking: CourtneyU
2020-10-1405 min
Strength + Self059: Taking Steroids & Doubling My CaloriesSharing 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 Culture community: facebook.com/courtsathletes
Email: courtney.u@live.ca
YouTube: Courtney For Life
My Macros+ nutrition tracking: CourtneyU
2020-09-3012 min
Strength + Self58: Muscle Size versus StrengthThere’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@live.ca
YouTube: Courtney For Life
I track all of my meals using the My Macros+ app: CourtneyU (follow me!)
2020-09-2506 min
Strength + Self057: Why I Coach WomenDon’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 you’re a female, you definitely want to tap into this episode.
Visit my website and other social media pages:
Website: www.courtneyforlife.com
Instagram: @courtneyforlife_
Twitter: @co...
2020-09-1707 min
Strength + Self056: Muscle TalkDropping 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 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...
2020-09-0810 min
Strength + Self055: My Life-Changing MomentI 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 December 2018.
Special shoutout to Stan Dutton, as he asks this Q to his guests on Better Coaching (check out this epic podcast!) and it inspired me to create this episode.
Visit my webs...
2020-09-0508 min
Strength + Self054: Mini: My Biggest Pet PeeveOne 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 (follow me!)
2020-08-2701 min
Strength + Self053: 8 Tips for Self CareSELF 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: courtney.u@live.ca
YouTube: Courtney For Life
I track all of my meals using the My Macros+ app: CourtneyU (follow me!)
2020-08-2209 min
Strength + Self052: Owning the Power Of Yes and NoUnderstand 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
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2020-08-0606 min
Strength + Self051: Mini: You are Not a LabelLabelling 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.
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2020-07-2201 min
Strength + Self050: Embracing Your JourneyLiving 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.
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2020-07-1207 min
Strength + Self049: Pushing Your PotentialJust 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 workouts in order to actually see change.
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2020-07-0209 min
Strength + Self048: Growth EnvironmentA 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.
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2020-06-2307 min
Strength + Self047: Win your Goals but Fail your SuccessYou 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.
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2020-06-1006 min
Strength + Self046: 3 Places to Prevent BurnoutBurnouts suck. There are 3 places you need to tap into in your life in order to help prevent a burnout.
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2020-05-1509 min
Strength + Self045: This Is Your PlanThis is your plan to reset, rebuild, and recreate a better foundation for your future.
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2020-04-2106 min
Strength + Self044: 1 Question That's Keeping Me GroundedThis one question that I was asked 3 years ago in therapy is keeping me grounded during this time.
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2020-04-0905 min
Strength + Self043: Stop Blaming GeneticsEnough 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.
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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 for metabolism, stress response, and behavioural habits. Watch the video on my YouTube channel called “Intro to Genetics Testing” to see my test results and learn how you can get this test done too!
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2020-03-3007 min
Strength + Self042: Mini: Accelerate Your ProgressYou only need 2 minutes to accelerate your progress. Understand and build this one important skill you need accelerate your progress towards success.
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2020-01-0801 min
Strength + Self041: Wants versus NeedsStop wasting your time with your ‘wants’ and become focused on your ‘needs.’ Apply this helpful tool in order to be clear and be successful.
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2019-12-1005 min
Strength + Self040: Importance of CommunityA 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 Store!
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2019-11-2706 min
Strength + Self039: Creating Goals You Can Actually AchieveGoal 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. Download in the App Store!
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2019-11-1810 min
Strength + Self038: Bikini Competition Recap (Part 3)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?
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2019-11-0211 min
Strength + Self037: Bikini Competition Recap (Part 2)An audio caption from my vlog series with my experiences through my first bikini competition: 10 weeks following structured programs, posing practice, and my coaches.
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2019-11-0210 min
Strength + Self036: Bikini Competition Recap (Part 1)An audio caption from my vlog series with my experiences through my first bikini competition: why did I compete, and how did I choose a show?
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2019-10-2410 min
Strength + Self035: Mini: Goal BucketDo you carry your bucket with respect and care? Or is it cracked and leaking? How you care for your bucket (your goals) will determine how successful you are.
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2019-10-1501 min
Strength + Self034: Powerlifting & Body ImagePowerlifting is breaking popular ideals of female morphology and helping women to have a more positive body image by focusing on what the body can do, instead of only what it looks like. This is my opinion and my experience with this topic.
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Yo...
2019-09-2209 min
Strength + Self033: Rest DaysUnderstand the importance of rest days. Why they are important and when they need to be incorporated into your week, in order to maximize your strength training and ultimately achieve success with your physique and performance goals.
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2019-09-0504 min
Strength + Self032: Cheat MealsCheat meals can often elicit an unhealthy relationship with food. Instead, my approach helps to break the mindset of ‘cheating’ on your goals, and offers a much healthier alternative.
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2019-08-1706 min
Strength + Self031: Mini: One Little ThingNo matter what situation you’re in right now, we all have this one little thing inside of us to keep us going.
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2019-08-0101 min
Strength + Self030: Flexible Dieting isn’t all Donuts and TacosJust because some foods ‘can’ fit your macros, doesn’t mean that it fits your goals. Digging into the lifestyle protocol of flexible dieting and how foods can make or break your success.
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2019-07-1904 min
Strength + Self029: Confidence from FearThe fear of failure or not being good enough stems from a lack of self confidence. Understanding why that happens and how we can address that can boost our confidence and overcome this fear.
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2019-07-0507 min
Strength + Self028: 8 Life Tips from 8 Powerlifting CompetitionsMy sport of powerlifting as taught me these 8 incredibly powerful tips that we can apply to improve our day-to-day living. This isn't just for athletes!
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2018-12-2906 min
Strength + Self027: Seasonal BluesSeasonal Affective Disorder (SAD) and winter blues affects many of us. There are many ways to lessen the common symptoms, including supplementation options.
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2018-12-1811 min
Strength + Self026: Metabolism and Cutting CaloriesWhat your metabolism is composed of, how you can improve it to burn more calories, and personal insight about cutting calories for fat loss.
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Visit www.canadianprotein.com and order the most superior protein powders, supplements and premium apparel in North America. FREE shipping available. Use code COURTNEYFORLIFE to save on your order!
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2018-12-1112 min
Strength + Self025: A Decade of DisciplineAll good things take time. You want to achieve success, you need to put in a lot of work. My journey with consistency, discipline and structured programming.
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Visit www.wodbom.com and get monthly athlete products shipped to your door. Get FREE SHIPPING with code: COURTNEYFORLIFE.
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2018-10-1312 min
Strength + Self024: The Other "F Word"Fit shaming is real and it’s not ok. From personal experience, I share some insight on the topic and how you can overcome this stigma and continue building your best life.
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2018-08-2306 min
Strength + Self023: Reverse DietingReverse dieting is a tool applied through a flexible dieting protocol of increasing calories to build metabolism. Timelines, macro ratios and body composition are all important factors that we need to consider.
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2018-08-1411 min
Strength + Self022: 7 Tips to Help with Body ImageToo often we can get caught comparing our journey to someone else’s, and we lose sight of how incredible we are really are. These are my 7 mental health hacks to help with body image, and to hopefully help you appreciate yourself.
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2018-08-0206 min
Strength + Self021: Tracking Macros does not Equal Weight LossThe process of tracking macros does not help you lose weight; it's about understanding how your body needs these nutrients in order to change body composition for a healthy lifestyle.
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2018-07-1405 min
Strength + Self020: Staying on Track without TrackingHow do you stay on track with your macros and goals, when you're not actually tracking your intake? A few tools that I implement to help guide.
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2018-06-1407 min
Strength + Self019: Female Hormones & Strength TrainingOne for the ladies; how our hormone cycle can affect our strength training. Learn how the different phases do more than just make us feel bloated or hangry.
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Visit www.canadianprotein.com and order the most superior protein powders, supplements and premium apparel in North America. FREE shipping available.
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2018-04-1006 min
Strength + Self018: Mind-Muscle ConnectionLearn how you can better connect with your body in order to optimize your training sessions and make better progress towards your goals.
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Visit www.canadianprotein.com and order the most superior protein powders, supplements and premium apparel in North America. FREE shipping available.
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2018-03-1707 min
Strength + Self017 Mini: Your Authentic Self is Your LightMoving through the shadow can be hard, but it’s so worth it in the end. A reading from Light is the New Black, by Rebecca Campbell.
https://rebeccacampbell.me/lightisthenewblack/
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2018-02-1501 min
Strength + Self016 Mini: Cardio or Weights?Ring ring, muscles calling! Do you pick up the phone? Consider your options of building muscle with weights, versus the affects of cardio.
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2018-02-0200 min
Strength + Self015: Creating & Growing My BusinessLiterally started from the bottom and now I'm here! Sharing my journey of growth and success, and the tools I implemented in order to achieve what I have today.
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2018-01-1809 min
Strength + Self014: Food Labels, Macros & CaloriesWhat do you do when food labels, macros and calories don't add up? Why are there differences? Should you track macros or calories?
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Visit www.canadianprotein.com and order the most superior protein powders, supplements and premium apparel in North America. FREE shipping available.
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2018-01-1006 min
Strength + Self013 Mini: Next LevelStop settling for less than what you really deserve. Anything you want is yours for the taking; believe that. Take your life to the next level.
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2017-12-3100 min
Strength + Self012: Types of GoalsSetting goals are important, but do you know what type of goals you're setting? Explaining three types of goals that I commonly see with my clients that may help you to be more successful.
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I track all of my meals using the My Macros+ app...
2017-12-1307 min
Strength + Self011: Ask Me AnythingYou asked so I answered! Questions about successful clients, balancing your meals throughout the day, training and preparing for your first powerlifting meet, how nutrition has affected other areas of my life, and how I deal with seasonal depression.
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2017-12-0319 min
Strength + Self010 Mini: Fake It Til Ya Make ItSometimes you just have to fake it 'til ya make it, because that feeling of accomplishment is a lot more rewarding than the feeling of regret. So put on your gangster rap and get it done!
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2017-11-0701 min
Strength + Self009: How to Choose the Best PlanMacros, portions and intuition... oh my! Let's break down my nutrition-focused program options and what kind of timelines you can expect to commit to in order to successfully reach your goals when you're part of #courtsathletes.
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2017-10-2411 min
Strength + Self008: What My Days Are LikeWhat do I do all day when I work from home? You wanted to know, so I'm telling you! My daily schedule including my macros, workouts, and how I stay organized.
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Santevia water products help keep your drinking water safe, no matter if you're at home or on the go.
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2017-10-1816 min
Strength + Self007: MotivationThis episode brings light onto the concept of motivation, and we ask, “what is it? Why do we need it? How do we get it?” I explain what motivation looks like to me and some helpful tips on how you can become and stay motivated in order to achieve your desired results.
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2017-09-2908 min
Strength + Self006: What I've Learned From TherapyTherapy can help us in so many ways. For me, I've learned to cope with childhood family issues as well as personal, self-esteem issues. These are the tools and practices that I've learned to apply to my life, through my therapy sessions.
Podcast sponsor: BOUNCE CANADA
Courtney For Life podcast listeners can get 30% OFF with code "courtneyforlife" at ca.bouncefoods.com (Canadian website/shipping.)
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2017-09-1808 min
Strength + Self005: 6 Tips for Getting Through LifeThis episode is for anyone and everyone that's currently in a funk and is struggling to find motivation. These are my tips on how I persevere through the seasons.
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2017-09-1009 min
Strength + Self004: September is the Second JanuaryThis episode is a reminder that September is just like January; back on track with goals and motivation to work hard. Let's actually make those goals a reality!
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YouTube: Courtney For Life
I track all of my meals using the My Macros+ app: CourtneyU (follow me!)
2017-08-2905 min
Strength + Self003: Nutrition Myths Debunked, Part 3: Nutrient TimingThis episode is a continuation of my Nutrition Myths Debunked series (parts 1 & 2 on my YouTube channel. This episode covers questions about carb cycling, refeed days, the anabolic window and fasted versus fed cardio.
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!)
2017-08-2317 min
Strength + Self002: OpportunitiesThis episode shares my insights on opportunities that unexpectedly arise in life and how to tackle them.
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!)
2017-08-1605 min
Strength + Self001: WelcomeThis episode is an introduction about who I am, what I do, why I do what I do, and what you can expect in future episodes.
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!)
2017-08-0707 min