Navigating my own post show phase over the last 6 weeks, including: Finding my calorie sweet spot in a surplus Measuring proper data points with skin-fold calipers and measurements Expected weekly rate of weight gain and off-season weight projection Different training split & working timing New IV therapy & sky-high blood test results Rate of food …

Competing in bodybuilding brings its own set of challenges, and trying to find harmony with a relationship can sometimes feel tricky—especially when your partner doesn't share the same fitness lifestyle or goals. But it’s possible to maintain a strong connection without compromising your goals. 10 personal insights/experiences and helpful suggestio…

Off-season can be mentally and physically challenging, but it’s where the real progress is made. It’s where we grow the most, mentally and physically. It’s where we develop our inner and outer strength. We build mental resilience. We realign our purpose and fine-tune our focus. It’s where our WHY shines, it’s what tells us if you really want to con…

In this episode, I share: 3x judge’s feedback from Mexico Grand Battle areas I want/need to focus on and improve (beyond my physique but in my daily life as well) my improvement season goals (personal and professional) anticipated challenges (hint: my health) how long of a growth season I think is required my biggest lesson from this prep season Co…

In this epi, I share real-time feels and fears, in peak week of my 2nd (and final) competition of my 2024 season. pushing improvements since my last show (Vancouver Pro in July) being uncertain if I’ve made enough improvements as expected facing my fears as opposed to backing out how I’m staying focused on myself when I’m about to step on stage amo…

We usually know going into prep that it's going to be hard, but what that looks and feels like really hits differently when we get into it. Listen to this epi as I ask coaches, and first-time and experienced competitors what does 'prep is hard' look and feel like for them, based on their experiences. This shows that even after a few preps, there ar…

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.…

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.…

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, somet…

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 moreYouTube video explaining bikini criteria requirements…

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 latelyDr. Kasey Jo Orvedis: https://www.instagram.com/coachkaseyjo/Leo Skepi’s podcast: Aware &…

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!)T…

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 web…

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: …

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/courtneyforli…

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 poin…

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 clientsFor coaching inquiries visit my website (click the Coaching tab for program specifics and inquiry form)Website: www.courtneyforlife.comInstagram: www.ins…

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 i…

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 wi…

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 app…

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 par…

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 …

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…

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 …

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.comInstagram: www.instagram.com/courtn…

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.fitnessRachel: www.instagram.com/rad.with.rachelMichelle: www.instagram.com/well.wi…

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.comInstagram: www.instagram.com/courtneyforlife_Instagram team pa…

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), …

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 restaur…

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…

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 woul…

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 inq…

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 progra…

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 s…

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…

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 Co…

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 …

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…

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…

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 ap…

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 importan…

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 Coach…

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 …

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 com…

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 mor…

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.cou…

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 fo…

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 th…

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 …

Does your wake up time determine your success? No, but yes. This is the key to success with your morning alarm.Website: www.courtneyforlife.comInstagram: @courtneyforlife_Facebook Culture community: facebook.com/courtsathletesEmail: courtney.u@live.caYouTube: Courtney For LifeMy Macros+ nutrition tracking: CourtneyU…