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

326: Breathing As a Movement Skill w/ Julie Angel

When most people think about movement training they don't necessarily think about training their breath patterns, but my guest on this episode of the Grace & Grit podcast, Julie Angel, will have you convinced that breath is indeed a movement skill that everyone can benefit from. Julie Angel is a multi-passionate movement, breathwork and parkour coach, artist, award winning filmmaker and author. In this episode we explore: The benefits of restoring functional breathing patterns, Why...
Listen Now about 326: Breathing As a Movement Skill w/ Julie Angel

325: Breaking Free From Comfort Culture

Modern day life affords us a LOT of comfort. Too much comfort, I will argue in this week's Grace & Grit podcast episode. Comfort is costing us a lot in terms of our health and well-being, so in this episode we explore: Pursuing discomfort on purpose, The connection between discomfort and longevity, Grit as a vital nutrient for health & well-being, … and so much more. MENTIONED IN THIS EPISODE The Consistency Code Crash Course
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324: Navigating Hormonal Changes in Midlife w/ Laini Gray

“Test don’t guess” is a phrase you will often hear coming from the lips of my podcast guest today, Laini Gray. Laini is a functional diagnostic practitioner and wellness coach who specializes in helping women understand the root causes of dis-ease at midlife. Let’s face it, ladies there is a lot that happens on a chemical level (hello hormones) at midlife that demands a different level of self-care if we want to rock our second...
Listen Now about 324: Navigating Hormonal Changes in Midlife w/ Laini Gray

323: Loneliness at Midlife: Strategies for Finding or Reconnecting w/ Community

I recently sent out an email to my subscribers asking them to share with me the #1 thing standing in the way of them putting their best years ahead of them. The answers were wide and varied, but there were a lot of common threads. One of those threads, in particular, broke my heart and inspired this podcast episode… feeling alone, isolated, or a lack of connection. There are SO MANY reasons you may be...
Listen Now about 323: Loneliness at Midlife: Strategies for Finding or Reconnecting w/ Community

322: The Ultimate Power Wound

I spend a LOT of time coaching around the topic of personal power because owning, generating, protecting, and expressing power is so necessary for healing… mentally, physically, and emotionally. And, while many things rob us of our personal power and cause what I refer to as a power wound, in this episode, I do a deep dive into the ultimate power wound and what you can do about it. If you feel powerless in your...
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321: Building “Atomic Habits” w/ Claire Schulz Bergman

If you have spent even an ounce of time researching “how to change habits”, you have likely bumped into the book Atomic Habits by James Clear. Well… Grace & Grit is hosting its very first book club called, Study It w/ Grace & Grit, and Atomic Habits will be the first book we study. Claire Schulz Bergman, an avid athlete, wellness professional and therapist will be facilitating this book club so I have invited her...
Listen Now about 321: Building “Atomic Habits” w/ Claire Schulz Bergman

320: The Power of Letting Go

It is really hard to rise to the occasion of your life when you are constantly weighed down by things that no longer serve you (and maybe never did). And… Letting go of the familiar and stepping into uncertainty can feel so damn hard. In this episode of the Grace & Grit podcast, I share some of the most common things I see my clients clinging to, to the detriment of their own well-being, including...
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319: From Digital Distraction to Digital Wellness: Insights and Strategies for Better Tech Use w/ Dr Kristy Goodwin

I like to think that the real work that I do in the world is to help women get out of “integrity pain”. The very real mental, emotional and even physical pain that results from living life out of alignment with what you truly want for your life. And one of the things creating a tremendous amount of integrity pain for my clients is their relationship with technology. We are living in a world that...
Listen Now about 319: From Digital Distraction to Digital Wellness: Insights and Strategies for Better Tech Use w/ Dr Kristy Goodwin

318: The Hiding Habit: Understanding and Conquering the Urge to Avoid Action

There are thousands of ways to hide from the work you know you need to do to move your life to higher ground. In fact, most of us have developed a habit of hiding from the work in at least one dimension of our life, if not several. The hiding habit can look like a lot of things… Convincing yourself you need more information before you get started, Waiting for the “perfect” time, Telling you...
Listen Now about 318: The Hiding Habit: Understanding and Conquering the Urge to Avoid Action

317: The Midlife-Anxiety Connection

Anxiety is not the most likeable of human emotions. Most of us would probably rather go our entire life without experiencing it. And yet… it is a part of the human experience and, like every emotion, it contains important intel for you. In this episode of the Grace & Grit Podcast, I explore why the midlife female population is especially susceptible to experiencing anxiety and, more importantly, what we can do to navigate it with...
Listen Now about 317: The Midlife-Anxiety Connection

316: Navigating Nervous System Health for Behavior Change w/ Irene Lyon

Nervous system health is intimately linked with EVERYTHING I teach and talk about on the Grace & Grit podcast. Which is why I am having yet another conversation with my good friend and nervous health expert, Irene Lyon. In this interview, we explore the connections that the nervous system has to: Midlife Wellness Self-Leadership Taking Risks Developing Health Relationships … and so much more. Plus, there is a special invitation inside to dive deeper into...
Listen Now about 316: Navigating Nervous System Health for Behavior Change w/ Irene Lyon

315: Reinvention: The Invitation of Midlife

I have such a soft spot in my heart for women in midlife. Probably because I myself am in this age group, but also because I have been serving this population for the majority of my career. Women between the ages of 40-70 make up about 70% of my client base. This phase of life offers so many unique challenges, one of them being that the hormones that are helping us to manage stress are...
Listen Now about 315: Reinvention: The Invitation of Midlife

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