Welcome to Grace & Grit.

The Grace & Grit podcast is your go-to resource for reclaiming, generating, protecting and expressing your power as a woman in midlife.

This show will completely change the way you think about health & well-being and help you make your second act the best one yet!

Recent Episodes

356: Power-FULL Aging (Part 1): Embracing Change

Let's face it—getting older isn’t a negotiable part of life. You've got some serious control over how that aging journey unfolds. You could make it a bit of a downer, trudging through the years... OR you could make it a power-filled experience. (let’s do that!) Today's episode marks the start of a 4-part series on Power-FULL Aging, and we're digging into why change, especially during midlife, is an invitation to level up. Whether you're switching...
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355: Beyond the Surface: Deepening the relationship you have with your body.

To say that most women I have coached over the years have “a complicated relationship with their bodies” would be a massive understatement. In fact, it is a rarity that I work with a woman who has a healthy relationship with her body. What is a healthy relationship with the body? Well, that is precisely the topic of this week’s podcast episode. In this episode, specifically, I cover: Body beliefs and how they impact every...
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354: Master Key: One skill that will transform every dimension of your life.

I have been traveling in the health and wellness space for nearly 30 years (yep! I got my first job as a fitness trainer when I was 18, and I just celebrated my 47th birthday). The wellness industry is the ONLY field I have ever worked in, AND I am fairly certain this industry would not even exist if more professionals were teaching the REAL work of behavior change. You can buy an endless supply...
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353: Unlocking the Power of Nervous System Regulation at Midlife w/ Irene Lyon

She’s Baaaacck… Nervous system expert Irene Lyon that is. If you have been a long-time listener of the Grace & Grit podcast, you are probably familiar with Irene Lyon. She does the MASSIVELY important work of helping people to better understand how their nervous system works AND develop skills that allow them to more easily regulate their nervous systems. I repeatedly invite Irene back to the show because while I teach a lot of skills...
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352: Rising Strong: The Power of Reorienting at Midlife

The years between 40-65 can be wildly disorienting.  Not only are midlife women dealing with a changing hormonal landscape but the landscape of life is changing dramatically, as well. In essence, there are a lot of “microstressors” at play in this phase of life that can add up to some serious breakdown mentally, physically and emotionally if one does not learn skills that can help unpack some of this stress. In this episode of the...
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351: Dreams Interrupted: Exploring the Sleep Dilemmas of Midlife w/ Laini Gray

If there were only 1 lifestyle change a client could make to improve her health and well-being, I would focus on sleep. Why? Because sleep is where the magic of health takes place. While we sleep, our brains cache out, our systems detox, our hormones recalibrate, our tissues repair, and our immune system is fortified. AND… sleep can be really freaking difficult when you are in the perimenopausal or postmenopausal years. In fact, this is...
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350: Defying Defaults: Life on Purpose

Are you living your life by default or by design? Relatively or proactively? Your answer carries significant consequences for your overall well-being and happiness. Reactions have a place, certainly. What an awesome thing it is that the human brain can react in ways that help us improve our lives, sometimes even save our lives. That being said, the human brain can just as easily react in ways that hurt us. How the human brain reacts...
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349: Year in Review: Noteworthy Lessons Gifted by 2023

Pausing to look back at the road you have traveled… this day, this week, this year… is such a power-filled practice. Why? Because it shows you how you have been showing up in your life and how you might want to navigate the journey forward a little differently. In this episode of the Grace & Grit Podcast, I share with you 5 of my biggest takeaways from the past year and how I am using...
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348: Boundaries for Breakthroughs: The Upside of Self-Imposed Limits

Self-imposed limitations aren’t always a bad thing. Establishing limits for yourself can actually be a kindness; a form of self-respect and even self-care. This episode of the Grace & Grit podcast explores: The dark and bright side to self-imposed limitations. Why you owe it to yourself to set limits on how you spend resources like time, energy and mental bandwidth. Constraint as a form of self-respect and even self-love. How to say “no” in a...
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347: Breaking the Mold: Reconsidering Holiday Norms to Protect Your Health

“Shoulding” all over yourself is never good for your mental and emotional health and the holiday season is ripe with expectations around how you "should" be spending them. So, this episode of the Grace & Grit podcast invites you to consider how you want to spend the holiday season this year even though what you discover may go against the grain of tradition and family expectations. Topics explored in this episode include: Extending yourself the...
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346: Navigating the Ecosystem of Midlife Well-Being

Years ago I watched a documentary called Biggest Little Farm, which tracked the rumbles and rises of a couple who purchased a desolate farm in California and restored it to a thriving ecosystem. The film was such a powerful reminder that nature does not heal by focusing on one thing, but rather by tending to the wellness of MANY things. Midlife wellness is an ecosystem of sorts too, composed of a multitude of ever-changing layers. It...
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345: Behind the Scenes: Insights from the Inaugural Grace & Grit Retreat

Truth be told, I was super resistant to hosting a retreat for my clients despite the many requests I had received to organize one over the years. I am SO glad I relented and, in this week’s episode of the Grace & Grit Podcast, I share some of the biggest revelations that came from bringing 16 clients together for 4 days on a 3000-acre ranch here in Montana. More specifically, in this episode, I share:...
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Ready to find your midlife magic?

Courtney Townley of Grace and Grit - wearing a black suit with a coral shirt, her hands are playfully in the air as she looks over her shoulder

Say it with me “my body is NOT the problem!”

Ahhh…doesn’t it feel great to release the chains you’ve lived with for so long?

It’s true that the wellness and diet industry wants you to believe that your body is broken—that it needs to be fixed, resculpted, and forced into looking a certain way.

The Power Years Coaching is all about ditching that narrative and nourishing your body consistently. This is what provides the jumping off point for a life of self-leadership, trust in your wonderful body, and peace knowing you’re making the most of your second act.

Are you ready to put your best years ahead of you rather than behind you?

Let’s do it!

Your guide to changing the conversation around vitality and start truly showing up for yourself. It’s all inside my FREE Midlife Magic Quickstart Guide.

Ready to make some magic?

Mend the fabric of your health story, one episode at a time.

Courtney Townley of Grace and Grit - sits in a black dress and blows a bubble out of pink bubble gum with a look of delight on her face