Mending the fabric of the female health story.
Mending the fabric of the female health story.
The Grace & Grit Podcast is where I challenge women to reconsider what health really is and the strategies they are using to go about nurturing theirs. Rumble & Rise is my private community where I help members put rubber to the road. In other words, it is where we do the work.
In this final Grace & Grit Podcast of 2021, I share with you the road we have traveled inside of Rumble & Rise over the past 12 months and extend to you a special invitation to join us in 2022.
How we rumble with challenging emotions is a big deal.
Why? Because emotions drive your behavior.
So, I could not be more thrilled that Sarah Louise Lilley, who has been a long-time member of my Rumble & Rise Community, agreed to join me for a conversation about the power of Emotional Freedom Technique (EFT).
The holidays tend to be a pressure cooker of emotion for many women, so sit back, listen in and learn how simple it can be to pivot your emotional landscape.
While the holiday season can usher in joy, celebration, and fun, it can also bring with it a hefty dose of stress. Family, social events, travel, and gift-giving can feel like a LOT on top of an already overflowing schedule.
In this episode of the Grace & Grit podcast, I give listeners a few ideas about how to travel through the holidays with your mental and physical health intact, so you can start the year ahead feeling strong, grounded, and ready for whatever comes:)
You know what’s amazing about gratitude?
It is one of the few resources we are gifted an endless supply of. There is no limit to the amount of gratitude you get to experience and/or express.
How easy it is to not feel or express it at all.
In this episode of the Grace & Grit Podcast, I remind us all of the health-promoting benefits of gratitude AND take you through a very simple exercise for extending gratitude for one of the things women so often seem to be at war with… the human body:)
It would be lovely and oh-so-simple if health was simply a byproduct of nutrition and exercise, but it’s not. Not by a long shot. It is a byproduct of learning how to better manage the things IN your life that act as stressors on your life, because…
Unmanaged stress can massively disrupt the nervous system, which then disrupts our capacity to improve our lives as my guest, Irene Lyon, so beautifully explains.
I have been a longtime fan of Irene’s work around trauma and nervous system health because I have seen it improve the lives of not only of my clients, but I have experienced the incredible healing power of nurturing the nervous system in my own life
In what ways might your health improve if you learned to regulate your nervous system? Check out this episode to find out:)
Relationships are messy, unpredictable and wildly imperfect. And perhaps no time of year exposes that truth quite like the holidays.
In this episode of the Grace & Grit podcast, I remind listeners about what they can control within relationships this season (and every season) and what they can’t, with the hopes that it will help them travel through the holidays with less stress and a whole lot more peace and joy.
There’s only one thing holding women back from the health and vitality they crave.
It is not a superfood, supplement or shake.
It is not a radical diet.
It is not an extreme exercise program.
It is… are you ready??
Practicing basic life-promoting habits, consistently.
So, what are the basic lifestyle habits that make such a big difference to your health?
Well, that is precisely what we cover in this episode of the Grace & Grit Podcast.
I have worked with clients who struggle to apply any degree of discipline when it comes to their own self-care and I have worked with clients who have applied discipline to the point of self-destruction.
Neither promotes health.
If you want to improve your health, you need a dash of self-discipline but how much you need really depends on what else is happening in your life.
In this episode of the Grace & Grit podcast, I will help you identify when you might need to dial up the self-discipline in your process and when you might need to dial it down.
In this episode of the Grace & Grit Podcast, I had the awesome privilege of interviewing Rumble & Rise member, Mardi Wooster about her journey of getting realigned with herself after COVID threw a wrench in her self-care game.
Explore all kinds of goodness in this conversation like…
Falling in love with strength training,
The power of our thinking,
Planning for success,
… and so much more.
Have a listen and, if it inspires… join us inside the Rumble & Rise arena.
Last week I ran an online event for 250 women called The Consistency Code Crash Course and in that class, I asked women to identify their time leaks (a time leak is something that costs time but isn’t really contributing to your value system).
The most popular answer? Social media.
So, I decided it was high time that I tackle this issue on the podcast.
If you are spending more time on social media than you would like to be, have a listen.
There is a lot of opportunity in present-day culture to make the process of improving your health oh-so-complicated.
But who needs complicated?
The women I coach certainly don’t. Their schedules are jam-packed, their to-do lists are 10 miles long, and overwhelm has become a way of life.
Take a deep breath and rest assured that in this episode of the Grace & Grit podcast, I am going to remind you how simple the road back to health can really be.
“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”.
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.