The connection between the mind and the gut, and how this relationship impacts our mindset within bodybuilding. A well-functioning gut supports the production of mood stabilizers, dopamine (think: reward-driven behaviours we experience in prep), and a more calm, focused mind. I explain what a healthy gut entails (a checklist for you!), supplements to support good gut health, immediately actionable takeaways. Order gut health supplements from Canadian Protein: canadianprotein.com/courtneyforlife_...
Dec 11, 2024•13 min•Ep. 131
Me and IFBB Pro Humberto Kauffmann (owner of Overcome & Become competition prep coaching, and my prep coach!) discuss all thing bodybuilding and the Canadian Physique Alliance (CPA) tier system for all bodybuilding divisions, both the open and natural streams, and how shows are usually run. Coaching inquiries: www.courtneyforlife.com Join me on IG: instagram.com/courtney_ifbbpro Humberto on IG: www.instagram.com/the.mexecutioner Competitors & coaches on Overcome & Become: ...
Nov 09, 2024•47 min•Ep. 130
Navigating my own post show phase over the last 6 weeks, including: Finding my calorie sweet spot in a surplus Measuring proper data points with skin-fold calipers and measurements Expected weekly rate of weight gain and off-season weight projection Different training split & working timing New IV therapy & sky-high blood test results Rate of food reintroduction & fiber increases When I’m getting back into check ins with my coach Coaching inquiries (lifestyle, competition prep, posin...
Oct 19, 2024•28 min•Ep. 129
Competing in bodybuilding brings its own set of challenges, and trying to find harmony with a relationship can sometimes feel tricky—especially when your partner doesn't share the same fitness lifestyle or goals. But it’s possible to maintain a strong connection without compromising your goals. 10 personal insights/experiences and helpful suggestions to manage and maintain harmony in your relationship with your prep goals. Mentioned episode, 093: Dating a Competitor https://open.spotify.com/epis...
Oct 15, 2024•14 min•Ep. 128
Off-season can be mentally and physically challenging, but it’s where the real progress is made. It’s where we grow the most, mentally and physically. It’s where we develop our inner and outer strength. We build mental resilience. We realign our purpose and fine-tune our focus. It’s where our WHY shines, it’s what tells us if you really want to continue doing this, and our reason for showing up day after day, regardless of having no goal in sight, just growth. In this episode, I share 7 importan...
Sep 20, 2024•16 min•Ep. 127
In this episode, I share: 3x judge’s feedback from Mexico Grand Battle areas I want/need to focus on and improve (beyond my physique but in my daily life as well) my improvement season goals (personal and professional) anticipated challenges (hint: my health) how long of a growth season I think is required my biggest lesson from this prep season Coaching inquiries (lifestyle, competition prep, posing): www.courtneyforlife.com Subscribe to my Self Made wellness app: https://selfmade.mvt.so/...
Sep 09, 2024•25 min•Ep. 126
In this epi, I share real-time feels and fears, in peak week of my 2nd (and final) competition of my 2024 season. pushing improvements since my last show (Vancouver Pro in July) being uncertain if I’ve made enough improvements as expected facing my fears as opposed to backing out how I’m staying focused on myself when I’m about to step on stage amongst big competition (Olympians!) my 5 goals I've set for this competition that I am confident I will achieve Coaching inquiries (lifestyle, competiti...
Aug 27, 2024•23 min•Ep. 125
We usually know going into prep that it's going to be hard, but what that looks and feels like really hits differently when we get into it. Listen to this epi as I ask coaches, and first-time and experienced competitors what does 'prep is hard' look and feel like for them, based on their experiences. This shows that even after a few preps, there are still challenges and limiting beliefs that we need to break through. Coaching inquiries (lifestyle, competition prep, posing): www.courtneyforlife.c...
Aug 13, 2024•13 min•Ep. 124
Best tips and navigation tools to consider applying for your workouts when you’re traveling (hotel, resort, vacation, etc) Mentioned episode: 84: Understanding Effective Reps Physique transformation: www.courtneyforlife.com/coaching Fitness app: www.courtneyforlife.com/cflapp IG: www.instagram.com/courtneyforlife_ IG team page: www.instagram.com/cflcoaching Email: courtney.u@live.ca YouTube: www.youtube.com/@courtneyforlife...
Feb 01, 2024•21 min•Ep. 123
Recently discovering my own glass ceilings and limitations (more so around prep-related ‘things’ - but applicable and impactful in all areas of life.) Physique transformation: www.courtneyforlife.com/coaching Fitness app: www.courtneyforlife.com/cflapp IG: www.instagram.com/courtneyforlife_ IG team page: www.instagram.com/cflcoaching Email: courtney.u@live.ca YouTube: www.youtube.com/@courtneyforlife
Nov 17, 2023•32 min
Topics include: - 15 weeks and peak week going into the Mexico Grand Battle Bikini Pro Competition - most insane travel shenanigans possible in Mexico City - revealing my self sabotage that has held me back in preps - competition experience, feedback, personal reflection - answering your Qs (what I’m most proud of, one thing I wish I could change, something new I learned, what peak week looks like, forbidden foods) - 2024 competition plans? Prep team: www.instagram.com/atlasbodybuilding Prep coa...
Sep 21, 2023•47 min
Topics include: - rabbit hole of astrology, human design & new moon - disappointments in valued relationships - what deflecting compliments looks like and why you need to stop - judge’s feedback from my pro show; what I need to change in my physique - Rapid fire: matching gym fits, pork oats, and more YouTube video explaining bikini criteria requirements: https://youtu.be/Zj1kZvU1r8Q Prep team: www.instagram.com/atlasbodybuilding Prep coach: www.instagram.com/the.mexecutioner Posing coach: w...
Jul 25, 2023•27 min
Topics include: - Recognized by the algorithm on Threads - Extremes with protocols in the fitness/wellness industry - is more of the boring shit actually working for you? - How I'm becoming rich - Taking back control of my time - Rapid fire: things I’m loving lately Dr. Kasey Jo Orvedis: https://www.instagram.com/coachkaseyjo/ Leo Skepi’s podcast: Aware & Aggrivated: https://shorturl.at/bCIZ7 For lifestyle and pre-prep coaching inquiries: www.courtneyforlife.com/coaching Website: www.courtne...
Jul 10, 2023•33 min
Topics include: - My first tarot card reading and what the cards showed. - Signs that you’re not ready to get into competition prep, and what you can do before you commit. - Hormone replacement therapy: why I’m not getting the pellet anymore, what my doctor and I are implementing instead. - Rapid fire: things I’m loving lately (and what I don’t love!) Tarot card reading from Jess: instagram.com/fitandflexed Pod epi 95: Hormone Replacement Therapy: https://shorturl.at/huyP3 Pod epi 100: Hormone T...
Jul 01, 2023•29 min
Boundaries, standards, and expectations are not just things that we set for other people, but are important to set for ourselves. Adhering to these builds confidence, autonomy and can support success. But failing to adhere can encourage overstepping boundaries from others. Lead by example, starting with ourselves. For coaching inquiries visit my website (click the Coaching tab for program specifics and inquiry form) Website: www.courtneyforlife.com Instagram: www.instagram.com/courtneyforlife_ I...
Feb 27, 2023•12 min
A 3-part series providing insight into my approach to a fat loss phase with clients at Courtney For Life (CFL) Coaching. Part 3: how to approach a reverse dieting in a way that ‘makes sense’ for the client For coaching inquiries visit my website (click the Coaching tab for program specifics and inquiry form) Website: www.courtneyforlife.com Instagram: www.instagram.com/courtneyforlife_ Instagram team page: www.instagram.com/cflcoaching Email: courtney.u@live.ca YouTube: Courtney For Life
Jan 06, 2023•10 min
A 3-part series providing insight into my approach to a fat loss phase with clients at Courtney For Life (CFL) Coaching. Part 2: knowing when to transition out of the deficit For coaching inquiries visit my website (click the Coaching tab for program specifics and inquiry form) Website: www.courtneyforlife.com Instagram: www.instagram.com/courtneyforlife_ Instagram team page: www.instagram.com/cflcoaching Email: courtney.u@live.ca YouTube: Courtney For Life
Dec 13, 2022•8 min
Being in a maintenance phase often gets overlooked; it can be hard to see progress if we aren’t focused on a deficit (cut) or surplus (gain). But there are so many benefits and reasons why maintenance is important - something we emphasize at CFL Coaching. Join me and Coach Kayla as we unpack so many benefits of this phase, including just a few points we touch on: Improving social life/events Better training performance and potential to build muscle Lower stress levels Improving relationship with...
Dec 01, 2022•38 min
A 3-part series providing insight into my approach to a fat loss phase with clients at Courtney For Life (CFL) Coaching. Part 1: 2 common approaches + 1 less common approach that I take with clients For coaching inquiries visit my website (click the Coaching tab for program specifics and inquiry form) Website: www.courtneyforlife.com Instagram: www.instagram.com/courtneyforlife_ Instagram team page: www.instagram.com/cflcoaching Email: courtney.u@live.ca YouTube: Courtney For Life
Nov 27, 2022•7 min
6 reasons why I prefer to guide my clients (and most of our clients at Courtney For Life / CFL coaching). Bonus: 6 factors I take into consideration when creating client’s macro targets. These factors cannot properly be accounted for with an online calculator. For coaching inquiries visit my website (click the Coaching tab for program specifics and inquiry form) Website: www.courtneyforlife.com Instagram: www.instagram.com/courtneyforlife_ Instagram team page: www.instagram.com/cflcoaching Email...
Nov 03, 2022•13 min
I collected 8 reasons I’ve seen in myself that can help define my success as an athlete in both bikini and powerlifting preps/competitions. I can see other athletes in other sports embody these as well. And I’m talking specifically about competitive athletes in this epi, but that doesn’t mean these reasons are ‘only’ for athletes; I’ve seen these within my clients as well. Maybe you embody some of these reasons, or maybe you want to learn how to develop these habits and actions to further your s...
Oct 27, 2022•11 min
Motivation isn’t a bad thing; social media seems to shit on that term these days. Yes, we need to cultivate discipline, but it’s ok to be motivated as well! I am! These are things I do that help me stay motivated - whether I’m in competition prep or a lifestyle phase - within workouts, nutrition, my environment, and every day life. See if you can apply some of these mindset insights to some elements of your life if you’re feeling challenged with motivation or discipline. For coaching inquiries v...
Oct 08, 2022•12 min
6 red flags that I have seen from personal trainers in many different countries. As a past PT, I know these aren’t acceptable actions or traits and it’s important to address these. If you have a personal trainer, be on the lookout for these flags and know what’s not acceptable. This is your body, and these shouldn’t be overlooked. I try to do my part to respectfully speak up about things like this in the industry to lead by example and encourage others to be better. This isn’t a ‘hit’ on anyone,...
Oct 01, 2022•14 min
It’s not my ‘job’ as a bikini competitor to show you all the highs and lows during prep, but as an influencer with a decent social media following and as an educated coach (albeit for lifestyle clients) I believe I have a responsibility to be honest and share all of it. Here’s an insight into a few incredibly hard days (and the mindset) being a few days out from my first competition of the year, and how I choose to ‘suck it up’ (spoiler: because I know my plan and my protocols.) Whether or not y...
Sep 13, 2022•16 min
I had a conversation with Coach Kayla from CFL Coaching about ego training. What is it? How do we find it and 'fix it' (if needed) in training? We share our experiences as athletes with ego training, and when we see it with our clients too. Hope this gives you some insight into your own training with some valuable takeaways at the end. Watch this on YouTube: https://youtu.be/f5u0exM38RE Follow Kayla on IG: https://www.instagram.com/kaylamauws.fitness For coaching inquiries visit my website (clic...
Aug 31, 2022•27 min
I got to talk with Atlas Bodybuilding teammate and my CFL Coaching assistant coach Kayla Weaver about her experience through her first NPC Bikini Competition (May 2022). Her and I worked together like a 'pre prep' but the challenges and protocols she experienced were harder than she thought. Listen to her experiences, challenges and insights. Watch this on YouTube: https://youtu.be/s02JexWCme4 Follow Kayla on IG: https://www.instagram.com/kaylamauws.fitness For coaching inquiries visit my websit...
Jul 25, 2022•36 min
There are a lot of things that physique competitors do during their prep that honestly can—and should—be applied to many people in every day life. These are four things that I do because of prep, that I truly believe will add value to your days and you can begin to apply them today. Website: www.courtneyforlife.com Instagram: www.instagram.com/courtneyforlife_ Instagram team page: www.instagram.com/cflcoaching Email: courtney.u@live.ca YouTube: Courtney For Life My Macros+ nutrition tracking: Co...
Jul 15, 2022•11 min
The first 'guest' chat on the Courtney For Life Podcast with my 3 team coaches! Meet these 3 incredible industry leading Queens, enjoy the conversations, and throw a little rapid fire Q session at the end. Follow each of them on IG: Kayla: www.instagram.com/kaylamauws.fitness Rachel: www.instagram.com/rad.with.rachel Michelle: www.instagram.com/well.with.michelle For coaching inquiries visit my website (click the Coaching tab for program specifics and inquiry form) Website: www.courtneyforlife.c...
Jun 23, 2022•27 min
Anyone can make a to do list, but I'm sharing my personal best tips on how to level up your organization and success skills with your schedule and lists! For coaching inquiries visit my website (click the Coaching tab for program specifics and inquiry form) Website: www.courtneyforlife.com Instagram: www.instagram.com/courtneyforlife_ Instagram team page: www.instagram.com/cflcoaching Email: courtney.u@live.ca YouTube: Courtney For Life My Macros+ nutrition tracking: CourtneyU
Jun 19, 2022•10 min
Being an influencer comes with a lot of responsibilities, and IMHO: a lot of influencers don’t take their power seriously, especially in the fitness (health/wellness) industry. The important context (like warnings, disclaimers, research, evidence) isn’t flashy or interesting, so a lot of people overlook it (whether to write/share it or to read it), and I think influencers (also online coaches!) need to be better at leading by example and doing this work. "With great power comes great responsibil...
Jun 07, 2022•15 min
