Motherhood & Macros: Recent Episodes
Courtney Pappy
Helping postpartum mama's navigate motherhood through prioritizing their health and wellness to start to feel sexy in their own skin again and show up as the mom you want to be. Drowning in diapers and dishes with no idea on how to start taking care of yourself? This is for you.
Most women approach change backwards—waiting to have the results before they allow themselves to become the woman who lives differently. In this episode, I break down the Be-Do-Have framework and show you how to flip the script so you stop white-knuckling habits, start aligning with your future identity, and finally create results that stick.
In this episode, I’m talking about why effort alone doesn’t create lasting results—and why so many high-achieving women stay stuck in the loop of “I know what to do, but I’m not doing it.” We’ll explore how to stop forcing, start listening, and rebuild health in a way that actually sticks—one that fits the woman you’re becoming, not the one you’re trying to perform as.
You can have the best intentions, the strongest work ethic, and even the biggest goals… but if you’re showing up frazzled, inconsistent, and chaotic, the truth is: nobody hires the hot mess express.
In this episode, I’m breaking down why your identity matters more than your effort—and how the energy you bring into a room (or into your own health journey) determines whether people trust you, believe in you, and follow your lead.
Indecision feels safe. It feels like you’re buying time, avoiding mistakes, or waiting for the “perfect moment.” But the truth? Sitting on the fence is costing you more than making the wrong choice ever could.
If you’re tired of starting over every Monday, collecting all the information but never seeing results, or waiting for the “perfect time” to finally get consistent—this episode is for you.
In today’s conversation, I’m breaking down what it means to step into your Execution Era—the season where you stop relying on willpower, hustle, and resets, and instead become the woman who follows through.
The 5-Day Cortisol Reset is a short, powerful reset to calm your nervous system and lower cortisol so your body can actually respond to everything else you’re doing. If you’re struggling with: 😵 Bloat that won’t go away 🌙 Waking up at 2-4 am 🍫 Constant sugar cravings 😤 Irritability over the smallest things 💥 Stubborn belly fat — then this reset is where you need to start.
In this episode, I share how my nervous system reacts to the morning chaos of getting my girls ready for school like it’s a full-on bear attack—and why yours probably does too. You’ll learn how chronic stress keeps your body in fight-or-flight, what that does to your hormones, and simple ways to signal safety so you can start your day calm, energized, and in control.
In this episode, Courtney unpacks a powerful identity-shifting question: “Who would I be if I expected it to work?” If you've ever started a program, a plan, or a goal already bracing for failure, this conversation is for you.
She dives into the hidden cost of low expectations, why high-achieving women still struggle to believe it will work for them, and how shifting into expectation energy changes everything. You’ll walk away with practical mindset reframes, reflective questions, and a new standard for how you show up.
You’ve evolved. But your environment hasn’t.
And no matter how much you know what to do, you’ll keep slipping back into old patterns if you're surrounded by people who expect the old you.
In my latest episode—The Power in Proximity—I dive into:
💥 Why motivation fades in the wrong rooms 💥 The kind of circle that pulls the next version of you forward 💥 How to shift from surviving to executing
In today’s episode, we’re diving into something we all face but rarely talk about: that weird, sluggish feeling after vacation. Whether you’ve been sipping drinks on the beach or just enjoying time away from your usual grind, re-entering your routine can feel overwhelming.
This episode is all about helping you reset without the stress.
You’ve tried the meal plans. The workouts. The supplements. The mindset shifts. And still, the question lingers in the back of your mind: "Will this really work for me?"
In today’s episode, Courtney tackles one of the most common — and paralyzing — thoughts that high-achieving women face on their transformation journey. It’s that quiet doubt that keeps you hesitating, half-in, and always second-guessing.
If you’re white-knuckling your way through your health goals, constantly trying to "stay motivated" or "just be better tomorrow"—this one’s for you.
July is the mid year new year to reevaluate where you're at. So let's have a tough love conversation about the next 6 months of 2025
What if I gave you your dream body tomorrow? Flat stomach. Toned arms. No cravings.
You’d be thrilled—until it all started slipping away. Because without the habits, mindset, and identity to keep it… you’ll fall right back into old patterns.
In this episode, I break down why skipping the process means sabotaging the results—and how becoming the woman who earns it is the only way to sustain it.
Yesterday was one of those days that I realized all the work that I have done is finally clicking. Listen in to hear what would've sent me spiraling 8 months ago.
Starting June 16th I'm hosting a 5 day mini experience into my world of coaching for only $20.
Here is the story of how the Hot Mom Walk came to be. Action precedes identity — you don’t become the woman who shows up for herself by thinking about it… you become her by doing it. Small choices, repeated daily, shape who you are becoming.
The 3 things we need to be aligned on if you are going to be a good fit to join the 6 week hormone healing + fat loss program.
It's the last week of school, all of the parties, activities, award ceremonies AND the launch of my next 6 week hormone healing + fat loss program. Listen in to hear why I believe "Maycember" is a choice.
Today I am sharing a DM from one of my clients who decided to go all in on healing > hustling.
Today, I’m going to answer the #1 question I get—‘Where do I start on my hormone healing journey?’—and I’m going to break it down with a brand new tool I’ve created: the Hormone Healing Blueprint.
Are you running on tasmanian devil energy?? Listen to this episode to hear a conversation I had with one of my 1:1 clients and the shift that changed everything.
Do you feel like you're the "default" parent? Today we’re diving into a topic that’s often loaded with frustration, resentment, and exhaustion—but I want to take us somewhere different with it.
✨If you’re tired of being the strong one for everyone else while secretly running on fumes… this one’s for you.✨
This week’s podcast episode is your permission slip to get out of survival mode and finally step into your healing era.
💥 Because burnout isn’t your baseline. 💥 Bloating, fatigue, and anxiety aren’t your destiny. 💥 And "doing it all" while feeling like a stranger in your own body? That’s not the vibe anymore.
In this episode, I’m walking you through the first 3 steps every high-achieving woman needs to take to regulate her nervous system, heal her hormones, and start seeing real results (physically and emotionally).
You don’t need more hustle. You need more healing.
This ONE shift changed everything for me to take my body out of the "fight or flight" state and truly begin healing.
I have been very vocal lately about how over the past 6 months I did things differently in order to heal my hormones and start burning fat. The ONE question I am getting over and over is that if you have done the FW program before, what exactly is different about it?
You know how we always hear about what people ARE doing that created the shift in momentum and change started happening? This episode tells you the 3 things I didn't do and trust me number 3 is going to be an unpopular choice.
These 3 books shifted my mindset and rewired my brain specifically around health in such a way that I believe every one of my clients should read all 3!
You know those moments when you want to make the healthy choice, but everything in you is screaming for comfort, ease, or just something to take the edge off?
It’s not a lack of willpower. It’s a dysregulated nervous system.
When your body is in a constant state of stress—overloaded, exhausted, running on fumes—you can’t make aligned decisions. Instead, you’re operating from survival mode: ⚡️ Craving quick dopamine hits (sugar, scrolling, skipping workouts) ⚡️ Feeling overwhelmed, so you do nothing instead ⚡️ Starting strong, but burning out before real change happens
Regulation = Power. A regulated nervous system allows you to: ✅ Choose food that fuels you instead of numbing you ✅ Move your body from a place of self-respect, not punishment ✅ Show up as the woman you’re becoming—without self-sabotage
So before you try another strategy or set another goal, ask yourself: 👉 Am I trying to build a new identity from a dysregulated state?
This is exactly why, inside the Becoming Unrecognizable Challenge, we focus on regulating your body first—so your transformation actually sticks.
This is NOT that. If you have worked with me in any capacity over the past 5 years you have never experienced what it is like inside this challenge! Listen to today's episode to hear why!
Have you ever thought to yourself that if you could just get the 20 lbs off you would be able to maintain it? Listen to this episode to hear why you actually don't want the lose 20 lbs in 20 days mindset.
Have you seen Kylie Perkins on TikTok lately? She has been linked with Mel robbins and of course the algorithym knows I love me some Mel Robbins. I had to find out for myself and YES, Kylie Perkins is changing my life as well. Listen to this episode to see her how her tough love for routines is showing up in your life.
Do you ever feel like you start a new health journey just to get to this certain point & throw in the towel? This episode is for you!
Last week 1/27/25 the Becoming Unrecognizable 5 Day Challenge launched and this episode is a debrief of everything that I learned and what the experience was like!
I want to welcome you into my "AND" world where two things can be true. This mindset shift has allowed me to completely transform my health and business to truly living a life I couldv'e only dreamed of & now I am sharing it with YOU!
Join the 5 Day Challenge to truly transform your beliefs about what is possible for your life and become unrecognizable in the best way possible.
What if you were made for more than just living in survival mode? Listen to this week's episode to hear more about breaking the cycle and truly taking control of your health this year.
Did you know there are 2 ways we can partner together in 2025? Listen to this episode to hear more!
2025 isn't about resolutions. This is the year your TRANSFORMATION begins to becoming unrecognizable in the best way possible 💃🏻
Have you heard the quote from James Clear that says "You do not rise to the level of your goals. You fall to the level of your systems." In today's episode I'm chatting about the 2 reasons you actually don't "start again on Monday".
Where did "becoming unrecognizable" even come from? Listen to today's episode to hear the exact story where I knew that something had to change.
Starting December 12th 2024, I want to personally invite you to join the Self Sabotage Detox: 12 Days to Clarity + Consistency to truly break the cycle once and for all. Listen to this week's episode to hear the back story of how this 12 day program came to be!
Starting Monday, May 20th I am doing a 5 Day Detox to go into Memorial Day Weekend feeling lean and energized! Here are the 5 reasons I believe you should do it with me!
It's the first friday in May, which starts the craziest month of the year for us parents with kids in school. All of th end of year parties, activities, events it can feel like we have no time during this busy season to take care of ourselves. This episode talks all about why this is the exact time you need to take care of you!
Back in February of this year I realized my body was in a constant state of "fight or flight" and I needed to reduce my stress and lower the inflammation in my body if I was going to ever feel good in my own skin. Here are 3 things I've learned since starting this journey to healing my body!
5 Day Belly Blast program starts Monday April 15th with the exact strategies I teach in my full 6 week coaching program!
Updating you on my journey to heal my dysregulated nervouse system, lowering my cortisol and reducing the inflammation in my body!
Have you ever heard the phrase "if it fits your macros" you can eat it?! I am putting a hard stop to that in this episode to explain why that is actually doing more damage than good!
Have you ever said "Im just soooo busy", "I just have so much going on!" "It's been a crazy week"... this episode is just for you!
If you are a type A, high achiever, go-getter woman but you still struggle to stay consistent with your health, this episode is for you!
Recently I received a messaged on one of my reels asking how I ate that protein and still remained in a deficit. It is because of this mindset right here. Fat Loss vs Weight Loss. Listen to this episode to hear why!
It's time to take responsibility and ownership of the investment your making in yourself. Listen to this episode to hear why!
4 years ago I started to make lifestyle changes that eventually helped me heal my hypothyroidism within 6 months! Listen to this episode to hear the update!
Right now I am reading the Slight Edge by Jeff Olson and I'm sharing what I am learning on this episode!
What is future you counting on you to do today? I am sharing a few prompts with you to start showing up as the future version of who you want to be in today's episode!
Exactly one year ago the very first episode of the Motherhood & Macros podcast was released. Listen in to this episode to hear the journey of where it all started!
New Year, New Me is a tad bit dramatic. So let's just cut to the chase. What is actually stopping you from making a change to prioritize your health in 2024?
What if there was a 1 degree shift you could make to reach your health and wellness goals that could change everything for you?
Are you going back to old habits this holiday season? Are you giving into the "I don't have time" all or nothing mindset? This episode is the kick in the butt boost you need to separate yourself!
Have you ever said "I just want to eat whatever I want. I don't want to feel restricted with what I'm eating. I want the FREEDOM to choose." Listen to this episode about why having discipline is the true freedom you're looking for.
Have you ever tried to make a change and it felt so hard. You had good intentions but the resistance you felt just made you want to throw in the towel? That is, until you hit the top of the mountain and your flywheel effect took over and now this is just how you live. Listen to this episode to hear more!
Going on a walk in 44 degree weather is uncomfortable. Putting on a dress that used to fit & now you can't squeeze over your hips is uncomfortable. The future you, is counting on the uncomfortable action you take today.
You are Snowflake. You are the memory maker this season and in this episode we chat about about how taking care of you, is part of taking care of them.
This week I received a DM about taking semaglutide shots and if my program would be a good fit for her! Listen to this episode to hear my response!
Do you feel like you are doing everything right but something about it just feels "hard"? This is for you!
Have you ever said, "I just don't feel motivated?" or "I would make a change to take care of my physical health IF I felt motivated to make a change." This tough love episode is for YOU!
Have you ever said "I feel guilty taking time away from my kids to do anything for myself?" This episode is for you!
Have you ever thought to yourself, "I know what to do, I'm just not doing it?" or "I've tried everything, I dont know why her program will be different". This episode is for YOU!
What is possible for you when you COMMIT to prioritizing your health? Listen in to this episode to see what changed for this client besides these numbers!
Last week I started a 56 day challenge for my business and in this episode I am sharing what I am learning about being a beginner again!
Can you imagine feeling energized and confident heading into the holiday season this year? This is so possible for you, today's episode shows you the vision you are wanting to see!
This DM I received sparked an entire mindset around restricitive dieting. What food you HAVE to eat in order to see results. Today's episode goes over exactly why learning how to fuel your body with whole foods is the freedom to a sustainable lifestyle.
Have you ever tried to make a healthy lifestyle change just to be met with all kinds of unsolicited feedback from your "inner circle"? You think you are making the right decision to take care of your health but the comments about you being on a diet just don't sit right with you. So let's chat, because the 5 people who you surround yourself with most often will have the most influence over you.
As we wrap up this mindset series this topic is one that takes time to overcome! Working your self discipline muscle so to speak is probably the hardest because you have to avoid what you are feeling and do the next right thing! Can't wait to hear what you think!
"I just can't stick with it". How many times have you said that in your head as you throw in the towel on another weightloss program? Let's unpack consistency and what it truly means to live a healthy lifestyle where you can sustain your results. Also... do you know what will give you a 95% better chance of seeing success?
This week I am sharing a series called "Get out of your own way - 5 mindset shifts to feeling like you again". Today's mindset shift is "My family won't eat that and I don't want to cook two meals". In this episode we break down how you can either be committed to your excuses or committed to chage.
This week I am sharing a series called "Get out of your own way - 5 mindset shifts to feeling like you again". Today's mindset shift is "I'm too busy." How many times have we used the excuse "I'm too busy to ______." As moms we are the caretakers and the ones who want to make sure we are serving others. But WHAT IF, being a mom is the best reason to prioritize your own health?
This week I am sharing a series called "Get out of your own way - 5 mindset shifts to feeling like you again". Today's mindset shift is "I've tried everything and nothing works for me." Have you ever said that to yourself? We are unpacking what is really going on with your beliefs and how to help change your perspective.
What if you started to act "as if" you actually were committed to change. You followed through with what you said you were going to do. This episode is all about this mindset shift and how it can change everything for you
Today I am breaking down why this transition season from Summer to Fall and your self confidence are a perfect combination for you to make a change to prioritize you.
Do you feel like you see health coaches constantly sharing their top tips and tricks but when you do them nothing really changes for you?! This is WHY!
Have you heard yourself say oh I can't do that I don't have enough time? Or I can't eat healthy because my family won't eat that? I want to challenge this mindset belief today in this episode!
Do you fall into the comparison trap of seeing other women's progress photos and completely feeling like those are the results you thought you were going to see and you aren't? This episode is for you!
Do you feel like you are constantly trying new things to be "healthy" but you just don't stick with it? Have you ever told yourself that you will feel confident in your own skin ONCE you hit a certain goal? This episode is going to debunk that opinion and hope shift your beliefs into what is truly possible for you!
What is your summer routine looking like these days? Are you still recovering from everything that happened in May? Listen to this episode to hear more about a new Summer Routine and a few tips I have for staying consistent!
Why you need to stop setting goals and start creating the habits that are going to get you to your goals!
I hear these same 3 reasons as to why women can't prioritize their health every single day. Listen to this week's episode to hear how I would answer each one!
Get an inside look into what happened when I had babies and how it has given me the purpose to do what I do today.
Want to hear the process behind creating this masterclass and what you will walk away with once you attend?
Do you feel like you are trying to "do it all" and failing? Listen to this mindset shift and a little sneak peek behind the curtain into how I manage everything!
If nutrition is 80% of the results you want to see & you can't work off a bad diet this episode is for you!
Do you struggle with hypothyroidism? Have you been put on a pill the rest of your life and feel like there's no hope to ever getting off? This podcast episode is for you!
Recently I heard the quote, "It is easier to go from failure to success, then excuses to success." So if you are currently in a funk or need a good push to get started this episode is for you!
Want a sneak peek into the 6 week challenge? Send me a DM on Instagram with the word "Challenge" and I will send you the details! We start Monday, March 20th!
Do you feel like you're only seeing 50% of the results you want to see? Is it because maybe you're only putting in 50% of the effort? This episode goes into what it looks like to get back on track after losing your intial motivation!
If you can't sustain the lifestyle there is no way you will be able to sustain the results
Do you feel like you can't get out of the yo-yo dieting cycle? Listen to this episode to see if your mindset is really holding you back!
Do you struggle with the all or nothing mindset? Do you feel like you self sabotage your results anytime you start any new lifestyle? Let's chat through why this might be happening to you!
In this episode we will chat through what to expect when you join a 6 week challenge of the FASTer Way with me!
https://www.fasterwaycoach.com/home#CourtneyPappy
Do you feel like you're drowning in diapers & dishes Mama? Are you just surviving through motherhoood? You are in the right place. Welcome! My name is Courtney Pappy and this is the Motherhood and Macros podcast! Don't forget to follow, rate, and share this podcast with your Mama friends who are in the thick of it with us! Let's do this!