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

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

Your body is listening to everything you say and really it should come as no surprise that your body is going to be less-than-compliant to the changes you are trying to make, if you are trying to bully it into submission (which…let’s face it, isn’t working, has never worked, and will never work). How about extending a bit of grace to yourself? You know…kindness and compassion? It’s probably been awhile since you have granted yourself any grace, so let me help you out. 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 to focus on all that the body is rather than what it isn’t. 6:00: The language you use to talk about your body has a lot to do with the health of your body. 9:00: Gratitude changes our relationship to our bodies and our life. 12:00: Gratitude exercise. 15:30: The one question to ask to dramatically shift your relationship with your body. Looking for more Grace & Grit and this week's freebie?

There is a lot of talk these days about the importance of sustainability in regards to how we live, but we all know… talk is cheap. Our actions speak volumes and are saying something else. As consumers, far too many of us are still buying into quick, fast and easy solutions that provide little to no long term success. Many people don’t want to pay the cost in terms of time, money and energy to build a solid foundation of great health. They want to commit for brief periods of time, often through extreme measures, to create massive change that disappears nearly as quickly as it was achieved. In this week’s podcast, we discuss the secret to not only achieving health goals, but being able to sustain them for years to come! 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: The “whip cream on shit” approach to health. 5:45: The three things that will help you achieve success and sustain results. 6:50: Building a meaty

If you are deeply committed to up-leveling yourself in any way…you will mess up, fall down and fail often and much. Sorry, my friend…it will not be a paved, leisurely track all the way to your goals. Does that mean all of your progress goes out the window and you should quit when you make a mistake? Absolutely NOT! And, yet…so many women do. Which just perpetuates the madness of our diet culture. In this week’s podcast, we talk about reframing failure so you can stay consistent with your efforts and crush your goals! 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: 4:30: The two secret ingredients to ANY success. 6:30: Why you shouldn’t put so much stock in how you feel moment to moment. 10:30: How taking consistent action can change how you “feel” about things you don’t like doing. 13:45: Accepting that failure is inevitable if you are living life with an ounce of boldness. 19:20: The reality of when transformation

Summer is in full swing and with it comes loads of reasons you could loose footing with the progress you have made with your health goals, or rationalizations about why you won’t start taking responsibility for your health until the fall. In this episode of the Grace & Grit Podcast, Courtney talks about how to not just survive the summer months, but how to thrive through them despite the obstacles that will surely arrive. 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: 2:00: Challenges that arise with summer. 4:00: The number one thing to focus on to ensure success. 6:00: The importance of a morning practice. 7:20: How to go out and get motivation. 9:00: The basics of summer self-care. 13:20: Dealing with company 16:45: How to attend parties without derailing from healthy habits. 19:45: A few notes about travel. Looking for more Grace & Grit and this week's freebie? Visit GraceandGrit.com

Traveling can be wildly disorienting when it comes to taking care of yourself; you’re away from your kitchen, your workout space and your familiar schedule. Travel demands that you become more creative and flexible to ensure you still give your body, mind and soul what they deserve…your attention. And while it isn’t always easy, with a little pre-planning, it is possible. 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: What I pack when I travel. 4:00: Getting your head straight for travel. 6:45: Things to preplan for your trip. 9:30: Set the non-negotiable. 11:30: Tips for ensuring you have healthy food options at all time. 13:00: Eating out with success. 15:00: Keep Moving! 16:30: Decompress and restore. 17:30: Setting boundaries with permissions. Looking for more Grace & Grit? Visit GraceandGrit.com

Return to Food is all about helping you develop a healthy relationship with food, your body and the planet. If you want to feel better, lose weight healthily, gain energy, increase mental clarity, elevate your moods (naturally) so you can fully enjoy life, in as little as 7 days, simply by returning to eating real food. In this awesome podcast interview, Sherry Strong, the author of Return to Food, gives us simple tips and tricks for navigating the path to optimal health with ease and wisdom. 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: 2:00: Meet Sherry Strong, hear about her journey to health and her mission get people back to REAL food. 5:00: Obesity is not a disease of abundance but rather a disease of scarcity. 9:30: The “lethal recipe” explained and why you want to avoid it at all costs. 11:30: Bringing sweetness into your life without sugar. 13:00: The importance of “relationship” in your health story. Eat

If you are serious about optimizing your health and the health of your family, you must familiarize yourself with the very real and destructive power of chronic inflammation. In this week’s episode of the podcast, health coach Jenny Carr gives us the lowdown on chronic inflammation, as well as tips and strategies for helping to minimize inflammation that may be coming from our diet. Jenny also dishes out loads of advice for helping parents raise children with strong appetites for healthy foods. 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. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month. Notes: 02:45: Hear more about Jenny’s journey, passion and mission. 14:00: Inflammation 101 18:40: The one thing Jenny recommends for FAST change. 22:30: Top five inflammatory foods. 28:40: How to help our kids develop an appetite fo

Far too often, when I start coaching a client on improving their food choices, they will say to me, “Just tell me what to eat.” Let me be clear, I don’t ever tell clients exactly what they should eat on any given day. That is not what I do, that is what diets do. I don’t do diets and neither should you. The work I do teaches you how to nourish your best life and, of course, what you are fueling your life with has a profound effect on the “quality” of your life. So what do I do as a health coach? I educate you about food: what is in your food, how your body responds to food, and how to improve your food choices. What I don’t do is choose your food for you, ever. Why not? Because, ultimately, it disempowers you, and greatly reduces your chance of success in the long run. That being said, we all have days that we get bored with our food and we just wish someone would give us an idea or ten about how to shake things up. In light of this, I have some ideas for you to make tomorrow a little easier. Loving this

Maintaining a social life, while trying to get healthier can certainly pose some challenges due to the fact that most social events are based on less than stellar food and lots of alcohol. If you are really committed to your health, you are going to have be ok with creating some parameters for yourself when you do go out for social occasions. In this episode, Courtney introduces tried and true strategies for navigating your social life while maintaining the standards you have set for your health. 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. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month. Notes: 3:00: What toddler-like rationalization sounds like. 6:00: Defining your why. 8:00: Pre-deciding what success looks like in a social setting. 10:00: Eat before you go 11:55: Don’t show up empty handed. 13:50: How to avoid th

In this episode, Doctor of Physical Therapy Kat Ingalls helps us to better understand some of the most common injuries women experience when working to up-level their health. We discuss the dangers of pushing your body too hard too fast and why a foundation of basic strength, combined with smart exercise progression, is so important. Kat also dishes out tips and tricks for quicker recovery when an injury does occur. 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. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month. Notes: 2:53: Meet Kat Ingalls. 4:20: How the physical therapy industry is changing. 5:30: Top 3 physical challenges among women. 8:40: Understanding the “core”. 10:00: Simple ways to start engaging the “core”. 12:15: Relieving neck tension. 16:20: Understanding the functionality of the hips. 19:50: Understanding