Happy Birthday Love Bug ♥️ Can’t wait to celebrate this weekend with you!
#transformationtuesday | I want to talk more about what I THOUGHT to what I know now .
. I used to think I need to look like the picture on the left to have respect in the fitness world, to be taken seriously as a “competitor”, that’s what was attractive and fit and pretty. I TRULY thought that, so when I didn’t look like that I was ashamed and disappointed and like i was letting people down. WHO WANTS TO LIVE THAT WAY 🤦🏼♀️ I’m so glad I grew up and threw that lifestyle in the bottom of the dumpster. It ain’t attractive to look like a piece of paper that literally hasn’t had water in 48 hours with a color of a Cheeto. I eat to perform. I have no waist. I eat treats. I miss macros. I have shitty workouts. I’m not the strongest or the fastest and you know what? I’m still GREAT at my job and a better human now than I ever was .
Just because you don't look like somebody who you think is attractive doesn't mean you aren't attractive. Flowers are pretty but so are christmas lights and they look nothing alike 💁🏼
Oh my beans. I scrolled and this is what I found...
This photo from 5 years (and 3 months) ago: August 2013. I wrote, “making sweet progress! Cut my carbs, consuming diuretics AND changed my morning runs to sprints/suicides. That's how I make gains...”
I ate 60g of carbs that day. I was doing daily cardio as well as resistance training at night (I would not call what I did as ‘strength training.’)
*Note to my younger self: no Courtney, that’s ‘not’ how you make gains. That’s how you make obsessive, unhealthy habits and set yourself up for failure in the long term because that isn’t sustainable.*
Today I’m eating 340g of carbs. I only recently (4 weeks ago) added in 1 weekly round of HIIT. I strength train 5-6 days a week. Erm, and no diuretics (TBH I don’t remember what I was referring to...)
It’s a journey, a lifetime of change, lessons, goods and bads. Progress isn’t linear. We grow and we gain and we shrink and we lose. The one thing that I will promise is that if you stay your course, stay disciplined and persevere, you’ll win.
Get strong at courtneyforlife.com
There's always room for dessert🍨🍧
It's not like you'll get where you want to be in life by luck. It will all depends of the effort and the consistency of it. Take risks, take actions, you are fully responsible of the situation you're in right now.
Set goals, decide where you want to spend your time and energy.
And most important, believe in yourself and your potential.
Woke up feeling rather stuffy and sick this morning so decided to go back to sleep with the rain ☔️ It’s so important to listen to your body and not force yourself to overwork when you’re feeling a little under the weather 🤧 Today’s a super dreary day so fingers crossed it stops before I head off to class 😅 Fueling my day with a #ToastTuesday (might be the first time I ACTUALLY made toast on a tues lol) and this baby is loaded with the best savory combo in my opinion 🙌🏼 Wound up adding the egg and micro greens on top after! .
dEATS 👉 1 piece of sourdough + 1 fried egg with red pepper flakes + cherry tomatoes + ¼ avocado + micro greens + EBTB seasoning
Whether it's from sitting at a desk all day or your coach gave you a push-up tabata (ow!), we all could use some chest openers. Practicing chest openers helps to physically keep our bodies in alignment, especially since we spend so much time hunched over paperwork/phones/computers/kiddos/etc. during the day. Emotionally, chest openers are linked to the heart chakra, which relates to our ability to connect with others.
These are my favorite chest openers that can be done anywhere. If you're tight on space, at work, or on the go, I bet you can incorporate one or more of these into your day.
💚 Standing backbend: plant your feet into the ground and find your center. Then, interlace your fingers behind your back, draw your shoulders down, and lean into the arch created by pulling your hands towards your feet.
💚 Standing twisted cross: facing the wall, extend one arm all the way to the side. Continuing to press your entire arm against the wall, turn your body away from your arm so it's extended behind you.
💚 Low-lunge with backbend: I love this pose for the full front body stretch that you get! In a low-lunge, hook your thumbs together and bring your arms up overhead. Create space in your torso by reaching towards the ceiling before drawing your hands back into a slight arch.
💚 Camel: sitting on your knees, tuck your toes, and place your hands on your heels. Lift up through your chest and squeeze your glutes to create a deep arch to stretch your chest muscles.
💚 Bow: (okay, you may need a yoga mat for this one, but it's still great for small spaces!) Lying on your stomach, bend both legs. Bring your hands back to grab onto both feet. As you inhale, press your feet into your hands, using the leverage to pull your chest up off the floor. While holding this pose, try to draw your knees together and keep your back long for a more comfortable stretch.
Genesis Flow is a practice that is built on the body's design for variability. Flow is not one direction but multidirectional. Genesis Flow can be done with a variety of resistances...in this "Tow Flow" we use the cables (keiser) for more of a horizontal resistance which challenges the bodies ability to move with rhythm and timing as we transition/ change directions. #genesisflow
DRILL OF THE WEEK‼️ Every Tuesday I will post a drill of the week! This week’s drill focuses on footwork & reaction ✔️ Player performs a footwork sequence through the agility ladder then reaches the middle, player then listens to a command telling them either (left) or (right) player reacts as quickly as possible and side shuffles to cone and back, continuing through the 2nd agility ladder!
WAR ON DESK JOB BOD CONTINUES👊🏻Got a desk job and trying to save yourself a seat on the gains train? Try this upper body workout💪🏻...
▪️I do 30 minutes of movement almost every morning (unless I’ve been running around with clients and super busy, I count that as moment) then hit a workout in the eve. It’s different, my body is not used to it quite yet, but we’re gettin’ there. I’ve been strategic in my program design to help combat the new lengthy amounts of sitting and weird workout times I’m adjusting to. Leaving the office and feeling like 💩? Don’t skip your workout and try mine!
▪️5 exercises, 10-15 reps (depending on your choice of weight, I went a little heavier and did less reps) 6 sets
▪️Press to windmill
▪️Overhead sand bag slams
▪️Kneeling lateral raises
▪️Barbell upright rows
▪️1 minute pulling the crap out of the @revell_usa revell one
Quality over quantity. Get in, make it happen, go home and eat Halo Top🍧 #CantStopWontstop#KeepItMovin