Courtney For Life

By Courtney For Life

What's Courtney For Life about?

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.

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Courtney For Life episodes:

02.01.2024
123: Best tips for training during travel
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: [email protected] YouTube: ⁠⁠www.youtube.com/@courtneyforlife
11.17.2023
122: Finding & Breaking my own Limiting Beliefs
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/cflapp IG: www.instagram.com/courtneyforlife_ IG team page: www.instagram.com/cflcoaching Email: [email protected] YouTube: www.youtube.com/@courtneyforlife
09.21.2023
121: Mexico Grand Battle Bikini Pro Show Weekend
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 -...
07.25.2023
120: Disappointments, Deflecting Compliments, Pro Debut Feedback
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  -...
07.10.2023
119: IG Threads, Extremes in the Fitness Industry, Becoming Rich
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...
07.01.2023
118: Tarot Cards, Not Ready to Compete, Hormones & Things I Love
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,...
02.27.2023
117: Boundaries & Expectations for Yourself
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...
01.06.2023
115: Coaching for Fat Loss via Flexible Dieting: part 3/3: entering a ‘Health Phase’
A 3-part series providing insight into my approach to a fat loss phase with clients at Courtney For Life (CFL) Coaching. Part 3: how to approach a reverse dieting in a way that ‘makes sense’ for the client For coaching inquiries visit...
12.13.2022
114: Coaching for Fat Loss via Flexible Dieting: part 2/3: transitioning out of the deficit
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 deficit For coaching inquiries visit my website (click the Coaching tab for...
12.01.2022
116: Maintenance Phase
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...
11.27.2022
113: Coaching for Fat Loss via Flexible Dieting: part 1/3: approaches to fat loss
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...
11.03.2022
112: Why I Prefer a Macros-Based Approach with Clients
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...
10.27.2022
111: 8 Reasons Why Athletes are so Successful
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...
10.08.2022
110: Things I Do That Help Me Stay Motivated
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...
10.01.2022
109: 6 Personal Trainer Red Flags
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...
09.13.2022
108: Social Responsibilities as a Competitor
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...
08.31.2022
107: Ego Training
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...
07.25.2022
106: Different Prep Experiences
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...
07.15.2022
105: Prep Hacks For Life
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...
06.23.2022
104: Meet the CFL Coaches
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...
06.19.2022
103: Level Up Your To Do List
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...
06.07.2022
102: Overlooked Responsibilities of Influencers
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...
06.03.2022
101: Balancing Relationships, Goals And Nutrition
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...
05.28.2022
100: Hormone Therapy Update
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...
04.14.2022
099: 2022 Competition Season
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,...
03.10.2022
098: Being Ok with Pivoting
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...
03.08.2022
097: Arnold Weekend Recap
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...
03.03.2022
096: Feminine Energy
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...
02.25.2022
095: Hormone Replacement Therapy
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....
02.23.2022
094: My Journey 2013-2021
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...
01.19.2022
093: Dating A Competitor
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...
12.25.2021
092: The Truth About Abs
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...
12.09.2021
091: Big Pivots in My Life
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...
12.01.2021
090: How to Go From 0-100 the Right Way
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...
11.21.2021
089: The Diet That Worked Before, Might Not Work Now
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...
10.31.2021
088: 9 Ways To Feel Sore After Your Workout
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...
10.20.2021
087: The Truth Of Being in a Caloric Deficit
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...
09.13.2021
083: Flexible Dieting vs IIFYM
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...
09.13.2021
084: Understanding Effective Reps
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...
09.13.2021
085: 5 Tips to Get Rid of those Last 5 Pounds
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...
09.13.2021
086: Common Errors with Nutrition Guesstimating
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...
09.08.2021
082: Personal Growth from Weight Gain
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...
05.17.2021
081: Why Competition Prep Is Boring
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...
05.14.2021
079: Junk Training
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...
05.14.2021
080: Mini: Success at 5am
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: [email protected] YouTube: Courtney For Life My Macros+ nutrition tracking: CourtneyU
05.13.2021
078: You Want to 'Look' Like a Bikini Competitor
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...
04.23.2021
77: The System you already have for Success
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: [email protected] YouTube: Courtney For Life My Macros+ nutrition tracking: CourtneyU
03.22.2021
076: Play the Comparison Game Fairly
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:...
03.15.2021
075: Strategy of (in)convenience for Success
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...
03.08.2021
074: Start, Stop, Continue
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: [email protected] YouTube:...

What's Courtney For Life about?

Download our free app to listen on your phone

Courtney For Life episodes:

123: Best tips for training during travel

122: Finding & Breaking my own Limiting Beliefs

121: Mexico Grand Battle Bikini Pro Show Weekend

120: Disappointments, Deflecting Compliments, Pro Debut Feedback

119: IG Threads, Extremes in the Fitness Industry, Becoming Rich

118: Tarot Cards, Not Ready to Compete, Hormones & Things I Love

117: Boundaries & Expectations for Yourself

115: Coaching for Fat Loss via Flexible Dieting: part 3/3: entering a ‘Health Phase’

114: Coaching for Fat Loss via Flexible Dieting: part 2/3: transitioning out of the deficit

116: Maintenance Phase

113: Coaching for Fat Loss via Flexible Dieting: part 1/3: approaches to fat loss

112: Why I Prefer a Macros-Based Approach with Clients

111: 8 Reasons Why Athletes are so Successful

110: Things I Do That Help Me Stay Motivated

109: 6 Personal Trainer Red Flags

108: Social Responsibilities as a Competitor

107: Ego Training

106: Different Prep Experiences

105: Prep Hacks For Life

104: Meet the CFL Coaches

103: Level Up Your To Do List

102: Overlooked Responsibilities of Influencers

101: Balancing Relationships, Goals And Nutrition

100: Hormone Therapy Update

099: 2022 Competition Season

098: Being Ok with Pivoting

097: Arnold Weekend Recap

096: Feminine Energy

095: Hormone Replacement Therapy

094: My Journey 2013-2021

093: Dating A Competitor

092: The Truth About Abs

091: Big Pivots in My Life

090: How to Go From 0-100 the Right Way

089: The Diet That Worked Before, Might Not Work Now

088: 9 Ways To Feel Sore After Your Workout

087: The Truth Of Being in a Caloric Deficit

083: Flexible Dieting vs IIFYM

084: Understanding Effective Reps

085: 5 Tips to Get Rid of those Last 5 Pounds

086: Common Errors with Nutrition Guesstimating

082: Personal Growth from Weight Gain

081: Why Competition Prep Is Boring

079: Junk Training

080: Mini: Success at 5am

078: You Want to 'Look' Like a Bikini Competitor

77: The System you already have for Success

076: Play the Comparison Game Fairly

075: Strategy of (in)convenience for Success

074: Start, Stop, Continue