Grace & Grit Podcast: Helping Women Everywhere Live Happier, Healthier And More Fit Lives

Many women have a tremendous amount of resistance around exercising regularly, and I think there are two primary reasons for this: #1: The diet and fitness culture has made exercise VERY difficult to navigate #2: Many women solely exercise as a way to maintain or lose weight. What if you started viewing exercise as a way of respecting your body’s nutritional needs rather than as a way to force your body into submission? This episode of the podcast introduces the reasons we should really be giving our body a healthy dose of movement nutrition every single day and offers strategies for conquering the resistance you may have around it. Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

I am currently in the throws of teaching a new program this year that is really geared towards helping women maintain a high level of self-care during the holidays, and it is really something I should have started years ago. I was compelled to start this program because, every year during the holidays, I see women struggling more than any other time of the year to maintain their health standards. They start putting their own self-care on the back burner to keep up with the demands of the season. They allow boundaries to be crossed and far too many compromises around their own health to be made. They do it all by rationalizing that they will do better come Jan 1. But … January 1 comes and women are exhausted and sick (literally), because of all of the negotiating they did around they holidays, so they fail to do better. It is a painful cycle to watch, and I have had to watch it for too many years. Every year I joke that I am going to take February off because people are so crabby and bitter and sick, and I rea

A lot of women this time of year are starting to think about how they are going to address their health concerns in 2017. Get ready because everywhere you look for the next several weeks, you are going to see ads for diets and exercise programs promising to help you reach your goals in the quickest way possible with the least amount of effort. Wouldn't it be nice if getting healthy was as simple as just addressing food and exercise? But it's not. Food and exercise are slivers of the health pie, but they do not, by any means, complete it. Sometimes the very thing that is standing in the way of a woman doing what needs to be done to reclaim her health and happiness is the very thing she is most terrified of addressing: A broken marriage A job she has hated for 20 years. An unanswered calling on her life. Beliefs that no longer serve the life she wants to live. These are often the mountains standing in the way of true health, and none of these mountains can be conquered with clean food and a better strength pr

When was the last time you were grateful for the miracle that is your body? Most women I work with are at war with their body, and I think in large part that is a direct result of the way they are talking to themselves about their body. You have heard me say this before: RESPECT BREEDS HEALTH. And when you go out of your way to be grateful for all of the things your body is doing right, you are a heck of a lot more likely to treat your body in a loving and respectful way. Along these same lines, women are often telling themselves how hard it is to get healthy, rather than focusing on what a privilege it is to care for themselves in a healthy way. What a luxury that you are able to choose high-quality foods, make time to exercise and drink clean water. For many people in the world, these things are simply not an option. You are living at a time when you have a choice in the level of care you administer to your body. How awesome is that? What a privilege that truly is! If you want to improve your health, start

I have been talking about inflammation with clients for more than a decade: what causes it, how to reduce it and how to prevent being in a chronic state of it. Many women I work with tend not to believe in the power of inflammation until they clean up their diet enough and reduce other stressors in their life enough, that when they do something that insults the inside of their body, they feel the effects of inflammation in a very powerful way. The reality is a healthy body will be loud and clear about what is working for it and what isn’t. Unfortunately, most people are walking around in a chronic state of inflammation, so they have practically become de-sensitized to the messages that their body is trying to send them. There is no arguing that the body is an incredible vessel that does some pretty remarkable things to keep you alive and healthy. Cut your finger…your immune system rushes to the site to heal the wound and prevent infection Get food poisoning? Your digestive track will do everything it can to h

Let’s face it ladies, there are an awful lot of things that can go wrong with our lady parts. Nearly every single woman I have worked with over the course of the past 20 years has experienced some kind of challenge with pelvic health: be it pelvic pain, incontinence, prolapse, or a host of other “not so fun” conditions. If we are interested in expanding the conversation of what it really takes to be a health/fit woman, we cannot ignore the very important topic of pelvic health. Health will not be found by avoiding the things that make us healthy. We need to find solutions to the problems including an open and honest conversation around pelvic health. And who better to include in this conversation, than someone who has been studying the issue for well over a decade? Alison Gray is a registered physiotherapist with over 17 years experience, residing in Stratford, Ontario. Although she treats all musculoskeletal problems, she has focused on pelvic pain and dysfunction over the last 12 years. If you are a woman,

Most women will postpone taking action with improving their health, not because they are lazy or lack drive, but because they feel they need to be perfect in their efforts and they are OVERWHELMED by the amount of information coming at them from the diet and fitness industry. Hear this, sweet sister… Improving your health isn’t about perfection or the latest “quick fix” strategy, it is about having awareness about the choices you are making in regards to your health, and making some different choices more consistently to create a better outcome. What if I told you that there are a few things simple strategies you could start practicing today, to get started down the path to better health, that were simple to implement, sensible and sustainable? Would you want to know what they were? Today’s podcast is all about why I created the FREE 7-day reboot program and why it is different from most challenges you will find when it comes to improving women’s health. Have a listen OR if you know you are ready to register

Living life in line with our values (the things we SAY are important to us) is going to first require subtracting things in our life that are underserving us, so we actually have the mental capacity & clarity to focus and give our best to the things we deem MOST important. And that is precisely why I have invited, Evan Zislis, to be a guest on the show today. Evan is doing remarkable work in the world through his organization, Intentional Solutions, helping households, businesses, teachers and people in life transition to simplify and organize their life so they can focus on the things that matter most. He is way more than a professional organizer, Evan helps people connect the dots between their stuff and the impact those things have on not just a personal but on a global scale. Evan believes we have a responsibility to one another and the sustainability of life on this planet, by becoming more mindful of how we behave as consumers. That starts with needing less, buying quality, becoming innovative in ho

Eve Bernfeld and I have been dear friends since we were 10 years old. We have celebrated the highs and rumbled with the lows of life together. We have had the privilege of watching each other develop personally and professionally. As a certified Alexander Technique teacher, Eve dishes out some incredible sight in this episode of the Grace & Grit Podcast about how to start changing your reactive mindset and physical habits that are causing you to waste precious time, money and energy. (I’ll give you a hint…she recommends we start by first stopping.) If you have been struggling with trying to improve your health story but feel overwhelmed by the magnitude of all the things you could be doing along your journey, STOP and then start listening to this episode. P.S. If Eve, the mother of 2.5-year-old TRIPLETS, can implement the simple strategies she suggests in this episode for making lasting change…anyone can! To find out more about Eve, visit her at In Balance. To find an Alexander Teacher near you, visit the

I am a firm believer that how you start your day is a pretty good indicator of how your day will roll. A day that begins with intention, clarity, direction, and self-discipline will turn out much differently than a day that ignites with stress, fatigue, and frustration. Look I get it…you are busy, and getting up 30 minutes to an hour earlier to set yourself straight feels like the hardest thing in the world. But… What if a powerful morning routine was the gateway for creating the life and level of success you really crave? Check out episode 39 for more insight on the getting the day started in a way that promotes productivity, creativity and drive. To read Hal Elrod’s, The Morning Miracle, click here. Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Every single day I encounter women who are trying to take a giant leap towards a healthier life, rather than simply focusing on the small, seemingly insignificant choices they are making day in and day out. Big change starts most often starts with very small steps which, taken consistently accumulate over time, create radical transformation. The Slight Edge, by Jeff Olson speaks directly to this point. And in this episode of the Grace & Grit podcast, I summarize some of the most powerful lessons presented in this book. If you are looking for insight on how to improve your habits without the agony of having to completely renovating your life overnight, you don’t want to miss this episode. Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. To buy the book: Click Here  Looking for more Grace & Grit? Visit GraceandGrit.com  

I have long believed that successful people tend to ask for help often and much. I meet a lot of women who think hiring a health coach is a sign of weakness (like they should be able to figure it out themselves). Personally, I think asking for help in the areas we are struggling with is courageous and smart...if what you are doing hasn’t been working...asking for help makes a tremendous amount of sense! I have had coaches and mentors for as long as I can remember…I have hired personal trainers, life coaches, business coaches, movement teachers and health coaches. In fact, that is how I came to cross paths with my guest today, Sheri Lynn. I have known Sheri for well over a decade. Not only was she my own health coach, but she became a professional mentor to me as well. I learned so much from this woman! We have a long history, and I have deep respect for her. It may sound harsh but I have had a bit of a love/hate relationship with her specifically because she is such a remarkable teacher…meaning she holds your

As a chiropractor, Doctor Margaret Durnan works hard to provide high-quality evidence-based management of musculoskeletal problems as well as advice for healthy living. She approaches rehabilitation through a holistic approach involving nutrition and lifestyle changes. Margaret is a devoted student of the Ido Portal method and has found her training with the method to be game changing in her Chiropractic approach…as well as life changing on a physical and personal level. In addition to her Chiropractic qualification she holds a Post Graduate Diploma in Sports Chiropractic and is currently studying her Masters in International Public Health through the University of Sydney. To say I have a lot of love and respect for this woman, is an understatement. She is absolutely a woman who exemplifies grace & grit and I invited her to the show so she could her unique perspective as a chiropractor and generally as someone who goes to great lengths to take great care of herself so she can give her best to the things s

It’s very common for a new client ask (if not beg) at some point along their journey with me, “Courtney! Just tell me what to eat and I will eat it.” To which I always say, “No, because I would be doing you a massive disservice.” My job as a health coach is not to dictate which specific foods you can and cannot eat, my job is to educate you about the nutritional value of the foods you are choosing (and other lifestyle choices you are making) and help you become acutely aware of the physiological response your body is having to those choices. When you pay attention to what your choices are and the consequences of those choices, you can connect the dots to what ails you more easily and, hopefully…after a face plant or 10…you will start making better choices, more consistently; and THAT is how a transformation is hatched! Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Notes: 4:00: How I define my work as a health coach. 6

Quitting is tempting. It is easy. It is liberating…for a moment. No one ever does it on a GOOD day. Nope. You do it on the days that struggle seeps into your flow, and insecurity whispers lies that you will never arrive at your destination. You start to question everything and, worst of all, you fail to remember why started traveling down this road to begin with. It is on those days that you would do anything for a little more GRIT to keep going, silence the fear, and reclaim your flow. IT is on the hard days that courage is called out of her lair and reigns supreme…IF you unleash her. Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Notes: 3:00: Mature reasons for getting healthier are the linchpin to success. 8:00: How to get back on track once you have been derailed. 10:00: It takes courage to navigate problems along your health journey. 13:00: Practice dancing with resistance in order to improve your ability to take the

In part two of this interview with Irene Lyon, we dive deeper into WHY it is so important to heal the nervous system in order to optimize health. In this episode, Irene explains what the Vagus nerve is, and how our early childhood experiences can impact the proper development of that nerve. Irene also dishes out advice for those wondering what simple strategies they can start implementing to heal and better care for their nervous system. Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Notes: 2:20: The Vagus nerve explained and how early childhood experiences impact its development. 8:00: The power trauma has to disrupt your nervous system and ultimately your health. 10:00: The brilliance of neuroplasticity. 16:00: Why meditation is an “advanced practice”, that many people may not be ready for. 20:00: The importance of understanding the biology of stress. 24:00: Trauma is being disconnected from the present moment. 26:00: B

I have been working with women to improve their health story now for nearly 20 years, and the longer I am at this, the more I believe that focusing on nutrient dense food and regular movement is actually the EASY part of getting healthy. When clients sign up to work with me, they are under the impression that I am going to have them do MORE to create the change they are seeking, so you can imagine their surprise when I ask them to do LESS. And why less…because most people are coming to work with me in stressed out state that is on hyper-drive. Stressing out their system MORE with less food and more exercise is not a great starting place to create positive and sustainable change. So the I am at this health coaching business, the more I have come to appreciate the incredible power of slowing down and HEALING before we ask more from our bodies. So…I am ridiculously excited about today’s guest. Her name is Irene Lyon and she helps people to heal and honor their nervous systems, so they can create real, sustainabl

In this episode, we are talking with Chinese Medicine Practioner and Teacher, Brodie Welch, because when it comes to our optimizing and maintaining our health, western medicine isn't always the best route to take. I think western medicine can be hugely beneficial for so many health conditions but my perspective on western medicine is that it often fails to address the whole person and often provides a band-aid solution rather than dealing with the root cause of the problem. Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.   Notes: 3:30: Brodie’s personal journey to Chinese Medicine and why she is so passionate about being an educator of it. 6:15: Health is not something you can outsource. 12:00: The healing power of balancing your nervous system and how acupuncture acts as a reset mechanism. 15:00: How doing less can be the linchpin to big change. 20:25: What acupuncture is, how it works, and what it is used to treat. 28:00

We are living in fast and furious times, making decisions without thinking about the long-term impact of those decisions, which is ultimately causing a lot of dis-ease and dysfunction not just within our bodies but within our environment. I often tell the women I work with that their health has everything to do with them AND yet it is SO much bigger than them. And what I mean by that is that YOU are the only person who can take responsibility for the choices that affect your health, and at the same time the choices you make in regards to your health will impact so much more than just you. Your choices affect the people around you, the environment you live in and ultimately the health of our planet. Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Notes: 4:10: More about Laura’s story and how she ended up developing a company dedicated to helping educate people about living a more eco- friendly lifestyle. 12:15: Eco-ceptiona

With all that science has taught us about the metabolic power of muscle, I still meet women daily who think the best route to a healthy lean body is doing copious amounts of cardio combined with extremely low-calorie dieting. These same women are often very reluctant to strength train for fear of becoming “too bulky”. The truth is, muscle mass isn’t all that easy to gain, ladies. To end the madness that the diet culture has perpetuated for far too many years and to improve our relationship with our body, we must change our perceptions of WHY we exercise. What if more women viewed exercise as a means to be more, rather than a never-ending struggle to be less? Strength training can help with that…and so much more. Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Notes: 3:15: Using exercise as a means to be more, rather than a never-ending struggle to be less. 7:00: Why trying to improve your health with cardio and calorie cut