The Consistency Code 

Learn the 4 Essential Practices That Make Change Stick for Good


Are you ready to make this time... the last time?

You are here because you are a woman who wants to improve her health. You wouldn’t have landed on this page if you didn’t care about changing your story.

I’m guessing you started the New Year with the best intentions to really take better care of yourself...but it didn’t work...again. Gaaah! You’re not alone. You, like so many other women committed with the best of intentions, really tried the “program” du jour, but it just missed the mark. It happens. And it’s not your fault. You’re not a loser. You’re not weak. You’re not incapable. There is nothing wrong with you. There very well may be something wrong with the approach you are using to create sustainable results, however. Are you ready to get honest with yourself about why you failed, yet again? Are you ready to make the commitment to lasting change for the LAST TIME? Do you want the secret sauce for sustainable health? Well, I have it. And guess what, it IS a magic that you must swallow every day for’s called CONSISTENCY.  

It will positively impact all areas of your life if you are willing to do the personal work. It was a very worthwhile investment and I was skeptical before committing. It is a fresh and intensive program for thought and behavior change. Dr. Celestine Arambulo

Hi there!

Hi! I am Courtney Townley the founder of Grace & Grit, the host of the Grace & Grit Podcast and the creator of The Consistency Code. I know how frustrating it can be to start something with all the right intentions, feeling like “This is it! I’m going to do it this time!” and then just a few weeks in… you’re sleeping past your alarm, sneaking the donut in the break room, binging on Netflix instead of hitting that yoga class... And bracing yourself for the frustration and guilt waiting around the corner.

I have helped hundreds of women over the years, just like you, who hire me because they’re tired of beating their heads against the wall. It’s maddening to watch women jump on the bandwagon of the “next great thing” fed to them by the diet and fitness industries and then berate themselves up when they take one misstep. That one misstep launches an avalanche of destruction leaving them bruised, broken and resigned to another round of “maybe next time…” But, it also inspired me to create The Consistency Code. I have identified 4 essential practices that will help you build the framework needed for a lifetime of success. Not to mention the confidence that YOU are finally someone who shows up for herself. If you want simple strategies that are easy to implement and can help this truly be your LAST TIME “starting over”, I invite you to join me in this 4-week program. 

The key to building a sustainable healthy-lifestyle practice.

Here are the practices I help you to develop in The Consistency Code:

The Consistency Code: Awareness

Week 1 The Practice of Awareness  

Once you become more aware of how behavior change really works, it is time to get hyper-aware of the habits you have that are NOT promoting health, but in fact, robbing you of it. Once you have identified where exactly you can do better, we will work on creating a sensible and, above all, sustainable pathway for helping you to practice the things that nourish your health, so you can shed the habits that are depleting it.

The Consistency Code: Organizing

Week 2 The Practice of Organizing For Success  

You got to where you are by reacting with habits, many of which are not helping you achieve the level of health you truly crave. To get out of reaction mode and into a place of proactive choice, you must improve the practices of time management and organization around self-care. In this module, I will show you how to do that weekly and daily in the most efficient way possible so that you stay on track and make measurable progress you feel good about.

The Consistency Code: Showing Up

Week 3 The Practice of Follow Through

You’ve created time to take better care of yourself, you have made a plan for how you will specifically do it but none of that will matter if you negotiate, rationalize and compromise out of the work. So, in this module, you will learn how to build a practice of cultivating motivation, resilience and accountability daily and for the long haul so you consistently show up to take ACTION.

The Consistency Code: Mindset

Week 4 The Practice of Realignment  

Progress is NOT linear. If you’re learning, then you’re also making some mistakes. The work here is to stop focusing on perfection as the linchpin to progress and starting to use your mistakes and missteps to propel you forward. In this final module, I will help you shift your mindset so you can quickly realign yourself when you find yourself slipping back into old habits, and help you gracefully pivot when life throws you a curveball and you find yourself unable to maintain your self-care routine. 

Who + Where + When

Who: The Consistency Code is for women who feel burned and broken from countless attempts to achieve their wellness goals. If you're ready to learn a sane and sustainable approach to elevating your health and end the madness of starting over again and again, this course is for you. 

Where: We'll meet as a group for 4 live web meetings. I'll walk you through each new part of The Consistency Code. Then, we'll dive into Q+A and coaching to address your questions and overcome any obstacles that arise.

When: We'll begin on Saturday, February 15th at 8 am MST. If you can't make a live class, no sweat. All sessions will be recorded and I'll share the video, downloadable audio, and companion worksheets with you right away, so you can watch them at a time that is more convenient for you.  

How Do I Know If The Consistency Code Is Right For Me?

If you can say YES to any of the points below, I'd say that you're qualified to dive into The Consistency Code and get a ton of value from it.

  • You have tried diet after diet, exercise program after exercise program and just can’t seem to stay committed to anything. You know there must be another way, you just aren’t sure what it is.  
  • You’ve taken a “Hail Mary Approach” to your health, making drastic, immediate changes, only to see your old ways reappear and your wellness disappear… yet again.  
  • You feel like you are in a constant battle with your body. You want to make peace with it so can focus on the areas of your life that truly mean the most.  
  • You understand that “consistency” is the key to meaningful change and you are ready to learn ways to be more consistent with taking care of yourself.  
  • You are tired of following meal plans and aggressive exercise plans that you can never seem to stick to anyway.  
  • You have big plans for your life that you keep putting off because you just don’t have the confidence or energy you need to pursue those things.  
  • You know a lot about health and wellness, but you need a process to help you take action with that knowledge regularly, so you can reap the benefits.  
  • You are willing to bring an open mind, a curious heart and an solid work ethic to put into action the things that will allow you to experience The Consistency Code in a way that will impact you for the rest of your life. 

Improve your health story with real results that will last.


To anyone who is doubting to work with Courtney, try to first understand how rotten it feels to doubt yourself. And then think about how it might feel to be free of that doubt. To be set on the right path, with the right assistance, with a process that works. Be willing to believe in yourself and do the work with Courtney!  

Consistency is absolutely key and Courtney is there helping me stick with it every step of the way. I am incredibly grateful and can't recommend her enough. Like she always says, "your best years are ahead of you, not behind you!  

Heather White

If you are looking for why you aren't following through on what you know would bring you more joy in your life this program gives you the frame work and the tools to understand why you are making choices that don't support your vision and then helps you create a plan for changing your behavior. The tasks do not require huge time commitments, so it is a great way to bring about change while in the midst of a busy life. —Stephanie Lord-Johnson

As a young woman learning to navigate the world, Courtney has impacted my life beyond the realm of fitness. Courtney has armed me with the mental tactics that will allow me to live the happy, healthy lifestyle that I have always wanted for myself.

Courtney is a very relatable teacher of health and wellness, and her energy for life is contagious. Over the course of my experience with Courtney, she has transformed from being my health coach to my biggest role model. She is a rockstar, and she has taught me that I am one too! 

Zoe Loudermilk


If you are ready for change and accountability, this is a no brainer. Courtney's expertise and delivery were huge for me to begin taking the steps to more consistency. Tiffany Skidmore


On the recommendation of some young people I trust, I hired Courtney because I needed someone to help me build a more consistent practice with my self-care. I got that and so much more by working with Courtney– overall health, nutrition, goal-setting, mindset, behavioral modifications…and the importance of extending grace to oneself along the journey.

Courtney is impressively reality-based, patient, and compassionate, and she is fierce about helping her clients discover what works best for them – no cookie-cutter approach here.

Mary Lynn Bernacchi

Courtney is knowledgeable, enthusiastic and supportive. You will gain clarity on where you are and how to get where you want to go, with a focus on taking simple steps.Diane

Are you ready to make change stick for good this time?

Invest in yourself, starting now, for $397.

Lifetime Access + Money Back Guarantee + Exclusive Offer 

  • Your purchase grants you lifetime access to The Consistency Code and an invitation to participate in EVERY live round of the event (which is currently 3 times a year). 
  • If you aren’t completely satisfied with the program after the second lesson you can request 100% of your money back.
  • Upon completion of this program, you will receive an exclusive invitation to the membership arena, Rumble & Rise, which is only offered to Courtney's private clients and those who have completed The Consistency Code program.

WARNING: This is not a get-thin-quick scheme. We both know there are countless products out there that you can easily buy for less. Though they might produce short term results, those results won’t stick. Formulas don’t work, which is why I focus on behavior change. And, it’s why I’m charging $397 for The Consistency Code. I want you to literally invest in yourself in a way that insures you will show up fully. 


— 1 — Plan-A-Thon Daily Accountability/Support Group ($500 Value)

You will have the opportunity to join me and other participants in the program for a group planning/strategy session every day (Monday - Friday) 2/24 through 3/6. These sessions will be 30 minutes and hold you accountable to organizing your day and navigate challenges that may arise.

— 2 — Metabolic Reboot Webinar ($50 value)

In this 1-hour class, you get a better understanding of what the metabolism actually is and do a deep dive into 4 things I have learned, from working with hundreds of women, that are imperative for a woman to feel like her metabolism is set up to help her look and feel her best.

— 3 — Exercise Made Easy Formula ($100 value) 

In this PDF I walk you through a simple process for designing your own strength training programs with ease so you no longer have a reason not to do it. I even provide you with a few basic strength training programs to get you started in the comfort of your own home.

—4— Meal Planning 101 ($100 value)

I will walk you through my very own meal prep planning process that saves me hours in the kitchen each week and I will give you tips to make feeding yourself a nutrient dense diet easy and attainable.

—5— 14 Healthy Dinners You Can Prep In Less Than 20 min ($50 Value)

Making a healthy dinner is one of the most challenging things for women after a long, stressful day. I will share with you 14 dinner ideas that are nutrient rich, that you can prepare in less than 20 minutes and that can even provide you with your lunch for the next day! 

—6— 14 Days of FREE Access to the Rumble & Rise Membership Site ($595 Value) 

The Rumble & Rise membership site provides ongoing support for those who have either worked with me as a private client and/or completed The Consistency Code program. This site provides members with:

  • Monthly masterclasses that support you in applying the content you learn in The Consistency Code.
  • Monthly group coaching calls to help you navigate obstacles, gracefully.
  • New content added monthly to the movement vault to keep you challenging your body in new ways.
  • A monthly recipe round-up from my favorite sources.
  • "Small bite" audio files that will help you rework your mindset within minutes.
  • And, you'll have access to all the previous month's masterclasses and resources as well!

Do it! Amazing support and so much added value from the tips and recipes to the article and books recommendations. The ability to coach with Courtney almost every day during the planing sessions is invaluable. I felt like she was in my pocket for 4 weeks!Sarah

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