Courtney Townley - coral and pink

Courtney Townley
@gracegrit

Start Here

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.

Let's get to work.

Remember the Great Outdoors with John Candy and Da

Remember the Great Outdoors with John Candy and Dan Ackroyd? (I am definitely dating myself here)

Well... the waterski scene is a GREAT example of how I see a lot of my clients going through life. They are very clear on what isn't working for them AND they refuse to let go. GAH.

It is really hard to rise to the occasion of your life when you are constantly being pulled around 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 week's 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 identities, beliefs, jobs, and relationships that they have long outgrown.

More importantly, I share powerful ways to reframe letting go, so you can do it with more grace.
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#TheGreatOutdoors #JohnCandy #DanAckroyd #LettingGo #SelfImprovement #GraceAndGritPodcast #PersonalGrowth #Wellbeing #Reframing #Uncertainty #Outgrow #Identity #Beliefs #Jobs #Relationships #RiseToTheOccasion #WeightedDown #LifeLessons #midlifewomen #bestyearsahead

25 years ago I was teaching Butts & Guts classes a

25 years ago I was teaching Butts & Guts classes at 5 am for the University of Michigan rec center. Today I help women all over the globe improve their well-being by helping them to improve their relationship with themselves.

I’ve come a long way, baby!

In case, you are new to my tiny particle of internet real estate called Grace & Grit, here are a few tenets of the work that I do these days.

💥⁣⁣Health is Multifaceted

Our culture has boiled it down to a physical pursuit consisting of diet and exercise, but health is SO MUCH MORE than that.

Health is a relationship. The most intimate, long-term relationship you will ever have.

It is the relationship you have with yourself and the world around you.

And like any relationship… there are a lot of moving parts to consider.

Trust, honesty, consistency, communication… and so much more.

💥Grace AND Grit are the REAL superfoods.

To live a fully expressed and authentic life, you will need to learn how to accept, heal, befriend, love, and extend GRACE to yourself.

AND…

You will have to lean into discomfort, risk disappointing some people, set boundaries, and show up consistently to do the work you have called yourself to do:)

💥Self-Leadership Is the Secret Sauce.

While mentors, teachers, and coaches can give you some directions in VERY specific areas of your life to develop skills and get closer to particular outcomes - YOU are responsible for taking into consideration how that advice fits into the rest of your life.

And the honest to God truth is… a lot of “wellness” advice you get may not make any sense to your life. Only YOU can decide that.

💥 Life is Transformation
I do not help women create once-in-a-lifetime transformations. ⁣
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I help equip women with tools that will allow them to lean into a life of transformation because life IS transformation.
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#midlifewomen #secondact #lifegoals #sustainablechange #selfimprovement #powerwithin #upleveling #holistichealth #authenticity #nakedtruth #gracefuljourney #positivity #nojudgment #welcomehome

Are your digital habits getting in the way of maki

Are your digital habits getting in the way of making time for what is most important to you?

You aren't alone! And...

Habits can be changed:)

In this week's episode of the Grace & Grit podcast, Dr. Kristy Goodwin shares her expertise on the neurobiology of tech use and how to build a healthy relationship with it.

She debunks the myth of digital detoxes, offers tips on reducing micro-stressors, and teaches us how to increase our biological buffers to become more resilient. Tune in to learn simple and practical ways to mend your relationship with technology so it is working for you and not against you.
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#integritypain #healthylifestyle #technology #neurobiology #digitaldetox #microstressors #biologicalbuffers #neuroproductivity #graceandgritpodcast #wholehealth #sustainablebehaviorchange #habitchange #midlifewomen #bestyearsahead #reclaimyourtime #distractions #selfleadership

I like to think that the real work that I do in th

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 relies on it and we are failing BIG TIME at regulating ourselves around it in a way that honors our body and brain.

So, thank goodness for gems like my guest on this week’s episode of the Grace & Grit podcast, Dr Kristy Goodwin, who has made it her life’s work to help people better understand the neurobiology of our tech use and how to build a relationship with it that helps us nourish our health rather than deplete it.

We cover a LOT of ground in this interview, including:

💥 Why digital detoxes don’t actually work.

💥 How to reduce micro-stressors coming from tech use,

💥 How to increase biological buffers so your body is more resilient to tech use,

💥 Neuroproductivity principles to improve your relationship with tech,

… and so much more!

You can listen via the link in my bio!
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#integritypain #womenempowerment #technology #digitaldetox #neurobiology #healthylifestyle #mindbodyconnection #resilience #neuroproductivity #podcast #midlifewomen #womenshealth #poweryears #bestyearsahead #selfleadership #consistency

You wouldn't need GRIT if moving your life to high

You wouldn't need GRIT if moving your life to higher ground were easy.

Grit is quite literally the practice of RECOMMITTING to something you said you would do.

Recommitting day after day when things aren’t so fun and exciting is where the magic actually happens.

As you practice recommitting you get stronger, more resilient, and more power-FULL.

Did you hear that? Recommitting is a practice.

So, if you are someone who uses the argument that you just don't have grit - that's not true - it is a baked-in part of all humans.

What might be true is you don't have a practice of recommitting and so your grit has become dormant.

And the solution to bringing it back to life? Keep a promise you make to yourself today and then another... and another ... and another.

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#gracegrit #womenshealth #healthcoach #behaviorchange #staythecourse #midlifewomen #startsmall #recommit #friday #habitchange #selfleadership #consistency #womenfortyplus #poweryears #bestyearsahead

On Sundays (most weeks) I make a fresh batch of bo

On Sundays (most weeks) I make a fresh batch of bone broth in my Instant Pot.

I use the broth in recipes all week and, next to coffee, it is one of my favorite things to sip on.

The benefits of bone broth are MANY because it contains it contains so many important minerals, including calcium, phosphorous, magnesium and potassium. Plus it tastes great to boot:)

My recipe always depends what's on hand, but I usually do a combination of beef and chicken bones, apple cider vinegar, garlic, onion, kombu, veggies, herbs, and spices.

Cook for 2 hours in the Instant pot = liquid gold for a week:) I freeze it if we don't get through it in a week, but that rarely happens.

Do you make bone broth?

Tell me your go-to technique for making it.
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#sunday #cooking #bonebroth #thegoodstuff #liquidgold #instantpot #womenshealth #positiveaging #boneandjoint #immunity #bestyearsahead #favoriterecipes #keepitsimple #nutrition #poweryears #strongwomen

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