Mending the fabric of the female health story.
Mending the fabric of the female health story.
“I don’t have time.”
“It’s not a good time.”
“It will be a better time when______.”
I hear these phrases all the time when talking to women about doing the work that needs to be done to reclaim their health and happiness.
In this episode of the Grace & Grit Podcast, I challenge you to consider that….
You DO have the time.
NOW is the perfect time.
There will NEVER be a better time.
If you have been delaying your efforts to improve your own health, do not miss this episode!
In nearly every conversation I have had with someone considering hiring me, there are a few sentences I almost always hear. One of those being, “Courtney, I just feel stuck.”
I have built a knack for helping women get unstuck along their health journey and in today’s episode, I am going to introduce the “getting unstuck” formula that I teach every client I work with.
Listening to the Grace & Grit Podcast is nice, but APPLYING what you learn can change your life.
This is why I started the Rumble & Rise community nearly 2 years ago. To provide community, education, and accountability to women who are ready to do more than just listen.
In this episode of the podcast, I am joined by 5 members of this incredible community to share their journey with you.
If you are a woman in a long-term relationship who has low or no libido, this podcast episode is for you!
My guest, Irene Fehr, is a sex and intimacy coach who has made it her life’s mission to dispel the myths that cause women to feel “sexually broken” and shift their attention to what their bodies, hearts and souls really need to connect to their libido, sexual pleasure, and their partners.
We cover a ton of ground in this episode, including:
=> What causes sex & intimacy to decline in a long-term relationship
=> Myths surrounding a woman’s libido
=> What women really need to come alive in the bedroom.
=> How to communicate with your partner about what brings you pleasure.
There are so many gifts in extending ourselves the grace to slow down AND it can feel nearly impossible to do.
In this episode of the Grace & Grit Podcast, I remind you of the profound health benefits of going against the grain of hustle culture and dish out some simple tools you can apply immediately to reduce the speed of your own life.
Progress towards any goal is rarely linear and there may be times when you feel you just aren’t making any at all. Today’s podcast is in tribute to those days.
In this episode, I introduce the 4 cornerstones of progress that are sure you keep moving forward even on the most challenging days.
Over the course of my career, I have taught my clients a lot of skills sets to help them with behavior change, but the skill I address in this week’s episode is really the only one they will ever need to up-level their health or any arena of their life.
In fact, I am so passionate about this skill that it has become the focus of the work I have taught over the past 5 years.
Want to know what it is? Check out this episode.
Trying to improve your physical health without addressing your mental and emotional health is like doing an expensive renovation on a foundation that is imploding.
It might work for a while but eventually, the fact that you skipped over the most important work is going to come to light.
In fact, if you want sustainable results, I would argue that nurturing your emotional health isn’t optional, it is absolutely necessary.
So, in this episode of the Grace & Grit Podcast, I talk about the importance of emotional health and how to take responsibility for yours so you can make change stick.
Your brain is amazing. It is constantly processing information, making decisions, organizing, caching out and so much more.
It does A LOT for you each day AND…
Because it’s efficient, the human brain is always looking for shortcuts to conserve energy and make its job easier. That’s what habits are.
So, if you want to change your habits, you have to make it EASY for your brain to execute new behaviors.
And that is where the concept of “decision-free living” comes in.
In this episode of the Grace & Grit podcast, I talk about the incredible power of this practice and how to implement it into your life to skyrocket your success.
Transforming your life isn’t simply a matter of taking action, it is about taking the RIGHT actions.
And not just any action, but action that moves you in a direction.
Not all actions are equally as effective in helping to move the needle of progress.
In this episode of the Grace & Grit podcast I help you explore:
=> Actions that keep you treading water vs actions that propel you forward.
=> The magic inside the actions we resist the most.
=> When to quit a particular action.
… and so much more.
Having the confidence to advocate for yourself can save you from so much unnecessary stress, which is why I could not be more excited that Heather Hansen, a self-advocacy expert, on-air legal analyst, award-winning trial attorney, and author of, Advocate to Win: 10 Tools to Ask for What You Want and Get It, has agreed to join me on the Grace & Grit Podcast.
We cover a ton of ground in this interview, including:
=> What it means to advocate for yourself
=> The power of perspective
=> Why language matters so much
=> Why it is so important to know your non-negotiables
=> How to accept rejection
… and so much more!
I help my clients rumble more gracefully with the parts of their life that feel misaligned so they can stop eating and drinking and Netflix-ing in an attempt to avoid them. And while I wish every client I work with would share their story publicly, I understand that not all of them want to.
Much to my delight, however, Patti Ziegler did. I have had the privilege of working with Patti 1:1 for 6 months and in this interview, she shares a bit of what she’s learned, how she’s changed, and why she is so excited for the next chapter of her life.
Summer has arrived here in North America and with it comes travel, barbeques, camping trips, and opportunity to disrupt our everyday routines. And saying YES to these things can be so incredibly beneficial to your health.
A lot of women this time of year feel they can say YES to the invitation that is summer OR stay the course with their health goals.
I want to offer that you can do BOTH and, in this episode of the Grace & Grit podcast, I am going to share with you exactly how to make the most of your summer AND roll into September without feeling like you are “starting over”.
Spending your precious time and energy chasing a version of yourself you have been in the past robs you of the opportunity to step into the most evolved and fully expressed version of yourself yet.
This is why the Grace & Grit motto is: Put your healthiest years AHEAD of you not behind you.
In this episode of the Grace & Grit podcast I teach a specific skill that has been a game changer for my clients and students when it comes to improving their health story.
Emotional eating is an obstacle that is keeping many women from the level of health they truly crave.
In fact, nearly every woman I know has experienced at least one (more often MANY) episode of emotional eating in her lifetime.
So in this episode of the Grace & Grit podcast, I am dishing out 4 specific strategies that will help you to gain control of emotional eating.
When we talk about physical health we often hear references made to the cardiovascular system, the muscular system, the nervous system, and the digestive system, but what about the lymphatic system? Are we hearing enough about that?
My guest today, Lisa Gainsley, would say “no” we are not, which is why she recently authored “The Book of Lymph: Self-Care Practices to Enhance Immunity, Health, and Beauty”.
Listen to this interview to discover the power of this incredible system and what you can start doing today to help nurture yours.
There are a lot of things that contribute to the “health” of a human. And, yet, we are often sold measures for improving our health that isolate parts of our humanness.
If you want to lose weight, focus on physical health.
If you have depression or anxiety, focus on mental health.
If you are struggling in your relationships, focus on that.
But can you achieve a deep state of health by separating the dimensions of health in this way? I would argue no.
Treating 1 dimension of health in isolation is like strengthening 1 body part to try and improve the conditioning of the entire body.
When aspiring to improve your health, I am a huge proponent of approaching the work as a generalist rather than as a specialist.
You are a dynamic thing, constantly evolving and forever changing. Which means the state of your health is dynamic too.
Wellness culture treats health as a binary thing. You either have it or you don’t. But there is a wide space in between worth considering.
In this episode of the Grace & Grit Podcast, I explore what health looks like in the face of dis-ease, illness, and injury.
“Integrity pain” is a term I have been using with my students for years to describe the discomfort that comes when your actions are misaligned with what you say it is you want for your life.
In this episode, I do a deep dive into the power of integrity and simple measure you can take to fortify yours.
Health does not grow in negligent, hostile or toxic places, which the mind can certainly become without proper attention and direction.
If you aren’t exerting consistent daily effort to keep your mindset in a place that promotes grace, resilience, and perseverance any goals you achieve will be very short-lived.
Managing the mind is single-handedly the most powerful thing a woman could do to improve her health AND it is the most lacking element in most health and wellness programs.
In this episode of the Grace & Grit podcast, I share with you six of the most common thoughts that prevent women from reaching the level of health she truly craves.
Comparison has a dark side, no question.
It has the capacity to rob you of your happiness, squash your self-confidence and prevent you from taking meaningful action in areas that matter to you.
Comparison also has a bright side. Yes, really.
Check out this episode to learn more about how to use comparison to fuel you rather than deplete you.
My clients and students all say they have different reasons for working with me: they want to get stronger, they want to shed fat, they want to be able to keep up with their kids or grandkids etc.
They all want the same thing, more confidence.
Confidence that they will keep the promises they make to themselves.
Confidence to move through the world in a way that feels honest and true to them.
Confidence to take on the things that have been on their heart for years
Confidence to trust their own knowing and make decisions for themselves.
Confidence is the REAL byproduct of the skills and strategies I teach women and, in this episode of the Grace & Grit podcast, I am going to teach you the pathway for developing more of it too.
Have a listen! And please share it with a woman who could benefit from the message.
Several years ago I created a FREE five day program called #five2thrive that women are still downloading and reaping value from today. That video series introduces the 5 key elements that I think are paramount to improving health: sleep, hydration, nutrition, movement, and mindset.
But there is one other element, I wish I had added to that list. Community.
Ladies, we are communal creatures. We aren’t meant to do hard things alone.
So, this episode of the Grace & Grit podcast is to remind you about the incredible power of community and connection along the path to change.
I have been teaching women how to show up for themselves with more consistency and ease for the bulk of my career. I am such a fan of the consistency conversation, I teach an entire course called The Consistency Code.
Learning to be consistent does not mean your process will be linear or your efforts will be perfect.
What is consistency and more importantly how do you develop it?
Tune into this podcast for the answers.
It doesn’t matter why you think you can’t. You absolutely CAN.
This is not just health coaching—it’s a personalized road map to the prime of your life. It’s coaching that will make today feel like the best days of your life are ahead of you, no matter where you’re at right now.