The Grace and Grit Podcast takes the health fairy tale you've heard all your life and turns it upside down and inside out, helping women rebuild their relationship with their body once and for all. Placing the focus on love and respect, rather than the aggressive demands and unrealistic expectations that have become the norm, Courtney Townley is determined to help women mend the fabric of what is driving the female health story.
To say that most women I have coached over the years have “a complicated relationship with their bodies” would be a massive understatement. In fact, it is a rarity that I work with a woman who has a healthy relationship with her body.
What is a healthy relationship with the body? Well, that is precisely the topic of this week’s podcast episode.
In this episode, specifically, I cover:
I have been traveling in the health and wellness space for nearly 30 years (yep! I got my first job as a fitness trainer when I was 18, and I just celebrated my 47th birthday).
The wellness industry is the ONLY field I have ever worked in, AND I am fairly certain this industry would not even exist if more professionals were teaching the REAL work of behavior change.
You can buy an endless supply of programs promising to change your...
She’s Baaaacck…
Nervous system expert Irene Lyon that is.
If you have been a long-time listener of the Grace & Grit podcast, you are probably familiar with Irene Lyon. She does the MASSIVELY important work of helping people to better understand how their nervous system works AND develop skills that allow them to more easily regulate their nervous systems.
I repeatedly invite Irene back to the show because while I teach a lot of ski...
The years between 40-65 can be wildly disorienting. Not only are midlife women dealing with a changing hormonal landscape but the landscape of life is changing dramatically, as well.
In essence, there are a lot of “microstressors” at play in this phase of life that can add up to some serious breakdown mentally, physically and emotionally if one does not learn skills that can help unpack some of this stress.
In this episode of the ...
If there were only 1 lifestyle change a client could make to improve her health and well-being, I would focus on sleep.
Why? Because sleep is where the magic of health takes place.
While we sleep, our brains cache out, our systems detox, our hormones recalibrate, our tissues repair, and our immune system is fortified.
AND… sleep can be really freaking difficult when you are in the perimenopausal or postmenopausal years. In fact, th...
Are you living your life by default or by design? Relatively or proactively?
Your answer carries significant consequences for your overall well-being and happiness.
Reactions have a place, certainly. What an awesome thing it is that the human brain can react in ways that help us improve our lives, sometimes even save our lives.
That being said, the human brain can just as easily react in ways that hurt us.
How the human brain react...
Pausing to look back at the road you have traveled… this day, this week, this year… is such a power-filled practice.
Why?
Because it shows you how you have been showing up in your life and how you might want to navigate the journey forward a little differently.
In this episode of the Grace & Grit Podcast, I share with you 5 of my biggest takeaways from the past year and how I am using that to propel my life forward in 2024.
Have a ...
Self-imposed limitations aren’t always a bad thing. Establishing limits for yourself can actually be a kindness; a form of self-respect and even self-care.
This episode of the Grace & Grit podcast explores:
“Shoulding” all over yourself is never good for your mental and emotional health and the holiday season is ripe with expectations around how you “should” be spending them. So, this episode of the Grace & Grit podcast invites you to consider how you want to spend the holiday season this year even though what you discover may go against the grain of tradition and family expectations.
Topics explored in this episode include:
Years ago I watched a documentary called Biggest Little Farm, which tracked the rumbles and rises of a couple who purchased a desolate farm in California and restored it to a thriving ecosystem. The film was such a powerful reminder that nature does not heal by focusing on one thing, but rather by tending to the wellness of MANY things.
Midlife wellness is an ecosystem of sorts too, composed of a multitude of ever-changing layers. ...
Truth be told, I was super resistant to hosting a retreat for my clients despite the many requests I had received to organize one over the years.
I am SO glad I relented and, in this week’s episode of the Grace & Grit Podcast, I share some of the biggest revelations that came from bringing 16 clients together for 4 days on a 3000-acre ranch here in Montana.
More specifically, in this episode, I share:
Constantly reacting to your emotional landscape can create a lot of unintended damage in your life. AND… if you have spent a lifetime allowing your emotions to run wild, it can be oh-so-hard to NOT react.
In this episode of the Grace & Grit podcast, I introduce one of the most powerful exercises I have ever learned to manage my own emotional landscape when I am feeling particularly reactive. I have taught this simple practice to hu...
In the realm of midlife, we encounter a myriad of transitions. These shifts encompass changes in careers, relationships, living environments, and even our own biology. They present the midlife woman with a unique opportunity to engage in a powerful dance with transformation.
In this captivating episode of the Grace & Grit podcast, we unravel the profound potential concealed within the liminal space of midlife. More than just acknow...
If your confidence is feeling flatter than a pancake on a Sunday morning, DO NOT miss this podcast episode.
I work with women every day who are feeling a bit (or very) stagnant in their lives, so I teach them (or sometimes reteach them) 4 key practices to reignite their personal power (aka confidence).
Even better, I have created a companion guide that walks you through each practice so you can reignite your own confidence in 24 ho...
The state of your nervous system is a very big deal. Why?
Because your nervous system governs literally every system in the human body and massively influences how you show up in the world.
More conversations around nervous system health are being had thanks to people like Irene Lyon, my guest in this week’s episode of the Grace & Grit podcast.
Irene and I have talked extensively on this show about the workings of the nervous syste...
This episode is part of the Grace & Grit Summer Remix Series which started with episode 330. This series will reintroduce episodes that have previously been published as reminders that self-development is not a one-and-done job but rather an ongoing practice. Enjoy!
Some health coaches heavily focus on nutrition, others on fitness, and others on mindfulness.
While the work that I do as a coach addresses all of these things in depth...
This episode is part of the Grace & Grit Summer Remix Series which started with episode 330. This series will reintroduce episodes that have previously been published as reminders that self-development is not a one-and-done job but rather an ongoing practice. Enjoy!
Most women I work with have spent a lifetime trying to prove or earn their worth, but worthiness is not something you need to hustle for.
Worthine...
This episode is part of the Grace & Grit Summer Remix Series which started with episode 330. This series will reintroduce episodes that have previously been published as reminders that self-development is not a one-and-done job but rather an ongoing practice. Enjoy!
I call the years between 40 and 60 the renovation years.
Why?
Because of shifting hormones combined with balancing more responsibilities than ever, we are really presen...
This episode is part of the Grace & Grit Summer Remix Series which started with episode 330. This series will reintroduce episodes that have previously been published as reminders that self-development is not a one-and-done job but rather an ongoing practice. Enjoy!
A lot of women I consult with, who are frustrated with their state of health, often say to me that they don’t feel all that stressed.
Which, if you really think about i...
This episode is part of the Grace & Grit Summer Remix Series which started with episode 330. This series will reintroduce episodes that have previously been published as reminders that self-development is not a one-and-done job but rather an ongoing practice. Enjoy!
Health does not grow in negligent, hostile or toxic places, which the mind can certainly become without proper attention and direction.
If you aren’t exerting consisten...
Football’s funniest family duo — Jason Kelce from the Philadelphia Eagles and Travis Kelce from the Kansas City Chiefs — team up to provide next-level access to life in the league as it unfolds. The two brothers and Super Bowl champions drop weekly insights about their games and share unique perspectives on trending NFL news and sports headlines. Plus, entertaining stories from a combined 21 years in the league, off-field interests, and engaging conversations with special guests. Watch and listen to new episodes every Wednesday during the NFL season & check us out on Instagram, Twitter and Tiktok for all the best moments from the show.
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If you can never get enough true crime... Congratulations, you’ve found your people.
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