Courtney For Life: Recent Episodes
Courtney Ustrzycki
A real and relatable taco-loving entrepreneur sharing audio bits of all things related to well-rounded nutrition, strength training and a healthy and confident mindset... without the filters.
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@live.ca
YouTube: www.youtube.com/@courtneyforlife
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/cflappIG: www.instagram.com/courtneyforlife_ IG team page: www.instagram.com/cflcoaching Email: courtney.u@live.caYouTube: www.youtube.com/@courtneyforlife
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, forbidden foods)- 2024 competition plans?Prep team: www.instagram.com/atlasbodybuildingPrep coach: www.instagram.com/the.mexecutionerPosing coach: www.instagram.com/__4bidden__ www.instagram.com/katwalk_academy For lifestyle and pre-prep coaching inquiries: www.courtneyforlife.com/coaching Website: www.courtneyforlife.comJoin my fitness app: www.courtneyforlife.com/cflappIG: www.instagram.com/courtneyforlife_ IG team page: www.instagram.com/cflcoaching Email: courtney.u@live.caYouTube: www.youtube.com/@courtneyforlife
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: www.instagram.com/atlasbodybuilding Prep coach: www.instagram.com/the.mexecutioner Posing coach: www.instagram.com/__4bidden__ www.instagram.com/katwalk_academy
Team coaches & new testimonials: www.courtneyforlife.com/coaches
CRZYOGA Lululemon dupe: https://shop.crzyoga.com/?ref=courtneyforlife use “courtneyforlife” for 10% off!
For lifestyle and pre-prep coaching inquiries: www.courtneyforlife.com/coaching
Website: www.courtneyforlife.com Join my 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/@courtneyforlife
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
For lifestyle and pre-prep coaching inquiries: www.courtneyforlife.com/coaching
Website: www.courtneyforlife.com Join my 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/@courtneyforlife
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/fitandflexed Pod epi 95: Hormone Replacement Therapy: https://shorturl.at/huyP3 Pod epi 100: Hormone Therapy Update: https://shorturl.at/bgFMN YouTube vlog: Hair Regrowth Journey: https://youtu.be/4fu9oyW6b84
For lifestyle and pre-prep coaching inquiries: www.courtneyforlife.com/coaching
Website: www.courtneyforlife.com Join my 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/@courtneyforlife
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 specifics and inquiry form)Website: www.courtneyforlife.comInstagram: www.instagram.com/courtneyforlife_Instagram team page: www.instagram.com/cflcoachingEmail: courtney.u@live.caYouTube: Courtney For Life
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 clientFor coaching inquiries visit my website (click the Coaching tab for program specifics and inquiry form)Website: www.courtneyforlife.comInstagram: www.instagram.com/courtneyforlife_Instagram team page: www.instagram.com/cflcoachingEmail: courtney.u@live.caYouTube: Courtney For Life
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 deficitFor coaching inquiries visit my website (click the Coaching tab for program specifics and inquiry form)Website: www.courtneyforlife.comInstagram: www.instagram.com/courtneyforlife_Instagram team page: www.instagram.com/cflcoachingEmail: courtney.u@live.caYouTube: Courtney For Life
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 Better training performance and potential to build muscle Lower stress levels Improving relationship with food Recovery from the physiological & psychological effects of dieting
Watch this on YouTube: https://youtu.be/4FQ9qLgL7nc Follow Kayla on IG: www.instagram.com/kaylamauws.fitness
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
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 page: www.instagram.com/cflcoaching Email: courtney.u@live.ca YouTube: Courtney For Life
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 Instagram: www.instagram.com/courtneyforlife_ Instagram team page: www.instagram.com/cflcoaching Email: courtney.u@live.ca YouTube: Courtney For Life
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 these reasons, or maybe you want to learn how to develop these habits and actions to further your success.
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
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 elements of your life if you’re feeling challenged with motivation or discipline.
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
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 in the industry to lead by example and encourage others to be better. This isn’t a ‘hit’ on anyone, but common things I’ve seen that aren’t acceptable.
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
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, and how I choose to ‘suck it up’ (spoiler: because I know my plan and my protocols.)
Whether or not you compete or have any interest in this sport, this episode comes with my honesty, my respect and a great analogy about ‘new levels of hard’ that can be applied to anything in life.
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
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/wOOH2bayyaM
Follow Kayla on IG: https://www.instagram.com/kaylamauws.fitness
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
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
Follow Kayla on IG: https://www.instagram.com/kaylamauws.fitness
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
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.com/cflcoaching Email: courtney.u@live.ca YouTube: Courtney For Life My Macros+ nutrition tracking: CourtneyU
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 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
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: courtney.u@live.ca YouTube: Courtney For Life My Macros+ nutrition tracking: CourtneyU
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!) need to be better at leading by example and doing this work.
"With great power comes great responsibility."
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
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 important in a relationship. I have found my perfect balance over 2.5 years with my (now) husband to continue having date night every week even when I'm deep into prep.
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
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 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
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 changes that will affect my prep, and how/why I almost changed coaching teams... what!?
Team: Atlas Bodybuilding instagram.com/atlasbodybuilding
For coaching (lifestyle - not competition prep!) 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
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 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
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.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
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 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
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: 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
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 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
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 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 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
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: 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
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 skill we can acquire.
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
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 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: 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
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 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 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
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)
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
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 going to be the case for everyone, but it happens, and we try to reduce and eliminate that as much as possible.
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
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 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 Email: courtney.u@live.ca YouTube: Courtney For Life My Macros+ nutrition tracking: CourtneyU
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 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.com/cflcoaching Email: courtney.u@live.ca YouTube: Courtney For Life My Macros+ nutrition tracking: CourtneyU
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: 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
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/courtneyforlife_ Instagram team page: www.instagram.com/cflcoaching Email: courtney.u@live.ca YouTube: Courtney For Life My Macros+ nutrition tracking: CourtneyU
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 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
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 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 YouTube: Courtney For Life My Macros+ nutrition tracking: CourtneyU
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_ Facebook Culture community: facebook.com/courtsathletes Email: courtney.u@live.ca YouTube: Courtney For Life My Macros+ nutrition tracking: CourtneyU
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 Email: courtney.u@live.ca YouTube: Courtney For Life My Macros+ nutrition tracking: CourtneyU
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: Courtney For Life My Macros+ nutrition tracking: CourtneyU
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: @courtneyforlife_ Facebook Culture community: facebook.com/courtsathletes Email: courtney.u@live.ca YouTube: Courtney For Life My Macros+ nutrition tracking: CourtneyU
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: @courtneyforlife_ Facebook Culture community: facebook.com/courtsathletes Email: courtney.u@live.ca YouTube: Courtney For Life My Macros+ nutrition tracking: CourtneyU
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 Email: courtney.u@live.ca YouTube: Courtney For Life My Macros+ nutrition tracking: CourtneyU
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 For Life My Macros+ nutrition tracking: CourtneyU
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/courtsathletes Email: courtney.u@live.ca YouTube: Courtney For Life My Macros+ nutrition tracking: CourtneyU
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+ nutrition tracking: CourtneyU
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 YouTube: Courtney For Life My Macros+ nutrition tracking: CourtneyU
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: facebook.com/courtsathletes Email: courtney.u@live.ca YouTube: Courtney For Life My Macros+ nutrition tracking: CourtneyU
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 set your expectations higher for yourself.
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
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 community: facebook.com/courtsathletes Email: courtney.u@live.ca YouTube: Courtney For Life My Macros+ nutrition tracking: CourtneyU
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.com Instagram: @courtneyforlife_ Facebook Culture community: facebook.com/courtsathletes Email: courtney.u@live.ca YouTube: Courtney For Life My Macros+ nutrition tracking: CourtneyU
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 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: @courtneyforlife_ Facebook Culture community: facebook.com/courtsathletes Email: courtney.u@live.ca YouTube: Courtney For Life My Macros+ nutrition tracking: CourtneyU
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: @courtneyforlife_ Facebook Culture community: facebook.com/courtsathletes Email: courtney.u@live.ca YouTube: Courtney For Life My Macros+ nutrition tracking: CourtneyU
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 Culture community: facebook.com/courtsathletes Email: courtney.u@live.ca YouTube: Courtney For Life My Macros+ nutrition tracking: CourtneyU
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@live.ca YouTube: Courtney For Life I track all of my meals using the My Macros+ app: CourtneyU (follow me!)
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 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: @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!)
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 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!)
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 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 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!)
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 (follow me!)
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: courtney.u@live.ca YouTube: Courtney For Life I track all of my meals using the My Macros+ app: CourtneyU (follow me!)
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: Courtney For Life I track all of my meals using the My Macros+ app: CourtneyU (follow me!)
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@live.ca YouTube: Courtney For Life I track all of my meals using the My Macros+ app: CourtneyU (follow me!)
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: @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!)
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 workouts in order to actually see change.
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!)
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 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!)
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@live.ca YouTube: Courtney For Life I track all of my meals using the My Macros+ app: CourtneyU (follow me!)
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: 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 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 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!
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!)
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 Macros+ app: CourtneyU (follow me!)
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: CourtneyU (follow me!)
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 Store!
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!)
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. Download in the App Store!
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!)
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 track all of my meals using the My Macros+ app: CourtneyU (follow me!)
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.
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!)
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?
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!)
Do 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.
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!)
Powerlifting 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.
Podcast sponsor: CANADIAN PROTEIN Visit www.canadianprotein.com and order the most superior protein powders, supplements and premium apparel in North America. FREE shipping available. Canadian discount: COURTNEYFORLIFE USA discount: COURTNEYFORLIFEUS
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!)
Understand 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.
Podcast sponsor: CANADIAN PROTEIN Visit www.canadianprotein.com and order the most superior protein powders, supplements and premium apparel in North America. FREE shipping available. Canadian discount: COURTNEYFORLIFE USA discount: COURTNEYFORLIFEUS
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!)
Cheat 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.
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!)
No matter what situation you’re in right now, we all have this one little thing inside of us to keep us going.
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!)
Just 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.
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!)
The 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.
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!)
My 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!
Podcast sponsor: CANADIAN PROTEIN Visit www.canadianprotein.com and order the most superior protein powders, supplements and premium apparel in North America. FREE shipping available. Canadian discount: COURTNEYFORLIFE USA discount: COURTNEYFORLIFEUS
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!)
Seasonal Affective Disorder (SAD) and winter blues affects many of us. There are many ways to lessen the common symptoms, including supplementation options.
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!)
What your metabolism is composed of, how you can improve it to burn more calories, and personal insight about cutting calories for fat loss.
Podcast sponsor: CANADIAN PROTEIN 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!
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!)
All 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.
Podcast sponsor: WodBom Visit www.wodbom.com and get monthly athlete products shipped to your door. Get FREE SHIPPING with code: COURTNEYFORLIFE.
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!)
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.
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!)
Reverse 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.
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!)
Too 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.
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!)
The 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.
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!)
How 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.
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!)
One 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.
Podcast sponsor: CANADIAN PROTEIN Visit www.canadianprotein.com and order the most superior protein powders, supplements and premium apparel in North America. FREE shipping available.
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!)
Learn how you can better connect with your body in order to optimize your training sessions and make better progress towards your goals.
Podcast sponsor: CANADIAN PROTEIN Visit www.canadianprotein.com and order the most superior protein powders, supplements and premium apparel in North America. FREE shipping available.
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!)
Moving 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/
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!)
Ring ring, muscles calling! Do you pick up the phone? Consider your options of building muscle with weights, versus the affects of 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!)
Literally 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.
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!)
What do you do when food labels, macros and calories don't add up? Why are there differences? Should you track macros or calories?
Podcast sponsor: CANADIAN PROTEIN Visit www.canadianprotein.com and order the most superior protein powders, supplements and premium apparel in North America. FREE shipping available.
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!)
Stop 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.
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!)
Setting 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.
Podcast sponsor: CANADIAN PROTEIN Visit www.canadianprotein.com and order the most superior protein powders, supplements and premium apparel in North America. FREE shipping available.
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!)
You 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.
Podcast sponsor: BOUNCE CANADA Courtney For Life podcast listeners can get 30% OFF with code "courtneyforlife" at ca.bouncefoods.com (Canadian website/shipping.)
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!)
Sometimes 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!
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!)
Macros, 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.
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!)
What 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.
Podcast sponsor: SANTEVIA Santevia water products help keep your drinking water safe, no matter if you're at home or on the go.
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 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.
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!)
Therapy 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.)
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 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.
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 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!
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 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!)
This 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!)
This 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!)