January 26, 2024 • 46 mins
Have you ever watched someone turn rejection into their own personal runway to success? That's exactly what @courtney_roselle did as she conquered the fitness world and the Titan Games, proving that strength comes in more than just physical form. Our latest episode sits down with this powerhouse to discuss her journey from the ashes of modeling setbacks to her Vogue breakthrough, thanks to a little nudge from her mom. We also peel back the curtain on how she balances a chiseled physique with the demands of being a role model to countless fitness enthusiasts.
Imagine starting every day charged with energy and clarity – sounds dreamy, right? Courtney and I chat about the game-changing benefits of sleep and morning rituals that prime you for success. From hydrating right off the bat to the strategic use of protein and supplements, we share pointers that could revolutionize your daily routine. And if you think hitting the gym for hours on end is doing you favors, prepare to rethink your workout strategy, as we emphasize efficiency over duration and the importance of post-exercise nutrition for that optimal life balance.
Now let's get real about strength training – it's not just for the guys. We dispel those pesky myths that lifting weights is counter-feminine and shine a light on its vital role in women's health. Courtney gives us the lowdown on her approach to nutrition, why she's not shy about the occasional treat, and the key supplements she can't do without. Plus, we're giving you the inside scoop on how to keep your health and wellness journey on track with Courtney's coaching services, ensuring you have the toolbox you need to embrace your inner titan.
Your hosts: @lynnhazan_ and @tonydoesknow
follow us on social @ltkpod!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Hey, welcome to the Lynn and Tony Know podcast.
I'm your host, lynn.
Speaker 2 (00:04):
And I'm Tony.
We are both wellness coachesand married with kids.
Speaker 1 (00:08):
Join us as we talk about all things health,
wellness, relationships, lifehacks, parenting and everything
in between unfiltered.
Thanks for listening and let'sget into it.
Welcome to the show.
Welcome back.
We're on a roll today Lately.
I mean Just rolling around.
Wait, my brain is not working.
Go on.
Okay, Can I tell people whywe're like?
(00:30):
My brain's not working isbecause we're doing a fasting
till dinner juicing, are we?
Well we did it yesterday andtoday.
I lifted very heavy and Ineeded to have lunch, so I had a
little bit of chicken.
But yes, we are technicallyjuicing till dinner.
Speaker 2 (00:47):
Okay, and why else are we on a roll?
Speaker 1 (00:49):
Because we've been, you know, recording and talking
to people and it feels good tobe back, you know, Okay, yeah,
and so today we have a veryspecial guest.
I love her.
I met her a couple of years agoduring the pandemic.
Her name is Courtney.
She is a personal trainer, justa badass boss bitch.
I just love her.
Like you know, the type ofpeople that you're around and
(01:10):
they have like just thisinfectious energy and you're,
they're just always happy.
You know what I mean.
Like I want to, I want, I wantto know everything, I want to
know why she is the way she is,so that I can just like take it
out of her and put it in here.
Okay, does that make sense?
Okay, so Courtney Roselle isthe most recent winner of the
title Titan of the East from theshow the Titan Games on NBC
(01:32):
with Dwayne the Rock Johnson.
She owns her own company calledIron Grays, which includes
fitness training, a clothingline, motivational speaking and
fitness modeling.
She has been a coach for 10years and has competed across
the country in multiple CrossFitsanctioned events and
competitions.
In addition, she has beenpublished in multiple media
outlets for fitness modeling andhas written multiple health
(01:52):
articles.
Her certifications includeCrossFit L2 trainer, certified
functional strength coach, usaweightlifting coach and NASM.
Courtney trains various clients, from athletes to kids to
everyday gym goers trying tofind the strongest version of
themselves.
Welcome to the show, courtney.
Speaker 2 (02:10):
Welcome, welcome.
Speaker 3 (02:11):
Thank you for having me.
I'm excited to be here.
Speaker 1 (02:14):
We're so excited to have you.
So let's start from thebeginning.
Like, how did you get to whereyou are today?
Like, what was the?
Like what started all this?
Oh my Lord.
Speaker 3 (02:26):
I was going to make a quick note, Lynn, that the last
time I saw it was during thepandemic.
Speaker 1 (02:30):
You and me were on separate boxes, I know I
remember interviewing you andyou put me through a workout and
like, humbled the shit.
I'm like I, you know, I thoughtI was in pretty good shape, you
know you definitely are.
But then I was like oh my God,this bitch is serious.
She does not fuck around.
Speaker 3 (02:49):
I remember that.
I appreciate that.
Thank you so, so much.
But basically I would startedwas I was an athlete all my life
, growing up Like.
I am the youngest of fourbrothers and a sister, so I feel
like one where the youngestwere the fighters, were the
survivors.
You know, you got to speak upbecause you won't be heard when
you're the youngest of six, but,truthfully, I went into sports
(03:14):
because my dad was a hugeathlete and my parents were
separated at the time and I was,you know, wanting my dad to
come see me at games and, youknow, come be around, and he was
around my brothers all the timefor all their sports.
I ended up, you know, actuallyexcelling at it because I was
probably five, 10 by the age of10.
So can't teach height in sports?
No, you can't do it.
(03:34):
Yeah.
So then, you know, lifting camewith sports and I tried to go
into the fitness modeling arenawhen I was younger, around the
age of 12, and the fitnessmodeling agencies wanted zero to
do with me, zero.
They told me I was actually tootall to be a fitness model.
I had too much muscle to be afitness model.
(03:56):
Mind you, I was only 12 yearsold and I probably weighed like
a hundred pounds soaking wet.
That's crazy, so yeah, so I gavethat up.
You know, played college sports.
So I went into university gradeand played college basketball,
came out, discovered theCrossFit arena, realized how
strong I really was as anathlete like truly, started
(04:17):
lifting weights and wanted tojust give back to other human
beings females or males, itdoesn't matter what age and how
strong they really truly can be.
More than anything, and I thinkstrength comes from the outside
and when you feel strong, youare mentally strong Like you're,
like.
No one can fuck with me.
I just lifted all this weighttoday.
(04:38):
I don't care who it is, you'renot going to tell me what to do.
So, after being in the CrossFitarena and competing all over the
world, I tried to go in fitnessmodeling again and one editor
and one agency editor told methat no little girl wants to
look like me because I'm too big, too muscular, can't do it.
(04:58):
So then, two weeks later, mymom went to the US Open, sat
next to the assistant editor ofVogue magazine.
She had a couple of cocktailsin her system, not going to lie
and she was, like my daughter's,a fitness model.
You should look into her.
Three weeks later, she bookedme for my first shoot.
Vogue magazine was my firstshoot I ever did and then it
kind of just like roller coasterevent.
(05:20):
Now all these magazines thatwanted nothing to do with me.
Nobody wants to be thatmuscular, no one wants to look
like you was like calling me up,Wait, I want to do a spread.
I want to do something onmuscular women.
Wwe heard about my story.
They had me go and thentraining camp and then Titan
Games was there and it kind oflike Domino effect from there.
The rock heard about my story.
(05:41):
He's a huge, huge, huge womanempowerment type of human being.
He has only daughters.
He's like I need the world tohear her story.
And then I was on the TitanGames and again it's like a
whole domino.
Speaker 2 (05:53):
How was that, yeah, go ahead.
What was the timeline fromVogue to Titan Games?
Speaker 3 (06:03):
So a year later, after Vogue and 2020, I was on
Titan Games.
So now it's 2024.
So I was on Vogue in like 2018.
Wwe was 2019.
And then 2020 was Titan Games.
Speaker 2 (06:17):
So that, yeah, that is quick, it was quick, it was
like boom, boom, boom, boom.
Speaker 3 (06:22):
And again it all just became like I just kept on
telling my story and everybodywas like wait, that really
happens to you.
Wait, that's really happeningin the modeling industry still.
And I was like, yes, it is Likewe're accepting of curvy or
woman to a point, or we'reaccepting of muscular women, but
you can't be too fit, can't doit.
And it was really weird that Iwas actually too tall to be a
(06:43):
fitness model, which was alsovery interesting.
Speaker 2 (06:45):
What's the ideal height for a fitness model?
Speaker 3 (06:48):
5, 7, 5, 8.
Speaker 2 (06:49):
Interesting.
Speaker 3 (06:50):
And I'm like 5'10.
And I don't know, that was likea weird critique, that I had
Very weird critique.
I was like, oh, my legs arelike the size of my body.
I'm 5'10.
Nah, too much.
Speaker 2 (07:02):
That's actually why I'm not a fitness model also,
I'm too tall, tell everyone.
Speaker 3 (07:07):
And I'm too short apparently.
Speaker 1 (07:09):
So how was your experience on the game show?
Like with the rock, I mean,he's a legend.
Speaker 3 (07:16):
He's a legend Number one.
He's the most genuine humanbeing you'll ever meet in your
entire life.
Again, he's all about.
He used to bring his daughterto our matches and be like sit
here, I need you to watch thesewomen Sit here, I need you to
hear their stories.
He brought all his girls alwaysto our matches.
I mean it was a life-changingmoment because after that it
blew up, but it was also justvery humbling and empowering,
(07:40):
because there's just how can Isay, normal human beings that
are conquering the world anddoing so much shit, and I always
have a fear of doing a littlebit too much.
A lot of people tell mesometimes I'm too much, your
voice is too loud, you're toobig, you wear six and chills
when you're already six feettall.
So knowing that there's otherwomen out there or another human
(08:02):
beings that came for even amore humble background than me,
being like middle fingers up tothe world, I'm going to do what
I want, it kind of empowered meto just go the way.
Speaker 1 (08:12):
I love you.
I think you're great.
I don't think you're too much.
I think people who say you'retoo much are just projecting.
Speaker 2 (08:19):
Yeah, yeah, it's just insecure.
Speaker 1 (08:22):
And they're like oh how dare she love herself and be
unapologetically?
I mean, I get it too.
People hate me too.
They say I'm too much.
I get it, I get that, yeah.
Speaker 3 (08:32):
So I think there's a fear inside of them when they
think you're too much.
Speaker 1 (08:35):
I'm like, oh you're nervous to come out.
So I'm really curious.
I want to get into the detailednitty gritty of your routines,
your health and wellnessroutines.
I'm always very curious when Isee people who are really into
health and fitness.
What are their routines thatthey swear by?
(08:58):
So walk me through your morningand your day and your night
routines.
Speaker 3 (09:03):
OK, so I'm a workaholic too, so I just want
to be specified out there that Ido a little bit too much
sometimes, but so every day whenI wake up.
Number one I can't stress thisenough to everybody it doesn't
matter how hard you work out, ifyou don't get enough sleep,
you're to shit.
Speaker 1 (09:20):
Cry's in one-year-old not sleeping.
Speaker 3 (09:24):
Yeah, I feel bad for the mommies and the newborns.
I do, I really do.
But sleep is like queen ofeverything, it's your recovery.
Like your body can't come downfrom inflammation without sleep,
it can't recover your muscleswithout sleep, your brain does
not develop without sleep.
Like sleep is king queen on top100%.
Speaker 1 (09:45):
How many hours do you try to get?
Speaker 3 (09:47):
Oh my God, I, oh I try to get eight my body.
So I'm gonna be in a bodybuilding competition, probably
this year in the figure division.
So they really want youaveraging between eight to 10,
which is borderline impossiblefor me, but I really really try.
So eight is the minimum, 10 isthe most.
Speaker 1 (10:06):
Wow, that sounds amazing.
Speaker 3 (10:08):
I know.
And to sleep straightthroughout.
I'm like, oh my God, that'sprobably been the hardest thing
for me is sleep, just working onsleeping.
They really want you to go tobed around the same time and
wake up around the same time, soyour body knows its rhythm.
But again, hard for newborns,hard for mommies, hard for dads,
everybody.
But that's what really would belike.
(10:31):
The ideal is around the sametime and wake up around the same
time.
But besides that, so besideseight hours of sleep, every
morning, when I wake up, Iactually drink a huge glass of
water with glutamine in it.
So glutamine.
Speaker 1 (10:43):
Why glutamine, glutamine?
Speaker 3 (10:45):
Yeah, so it tracks your digestive system.
Coat it, I'm sorry not tracksCoat your digestive system to
start the day, so I can start.
How can I say moving my bowelsvery early?
Speaker 1 (10:57):
We're stealing that.
We do the water and lemon inthe morning.
That also is pretty effective.
Speaker 3 (11:02):
Yeah, it starts your digestive every single morning
and then right after that Iusually I wait about 20 minutes
I have to take my blood glucosefor my coach Every single
morning.
I take, so I prick my fingerevery morning and take my blood
glucose so I can know of myblood glucose if I got deep REM
sleep or not.
I know this is like a littlebit above.
No, we love that.
Speaker 1 (11:23):
This is great, this is amazing.
Speaker 3 (11:25):
Yeah, so if I'm in the okay.
So the blood glucose is not astrackable as if somebody had
diabetes.
I'm not gonna lie.
Theirs is more precise.
You know how they test.
Mine is just an Amazon kitreally quickly.
But if I average between 90 tolike 95, I actually got shitty
sleep.
But if I am under 90, let's sayto like 80 to 90, I got really
(11:47):
good sleep and I hydrated theday before Cause my levels my
cortisol levels did not spikeduring the middle of the night.
Speaker 1 (11:52):
Wow.
Speaker 3 (11:53):
So why do you?
Speaker 1 (11:54):
take your glucose Like what is that for?
Speaker 3 (11:58):
Oh for hydration, and again to see if I hydrated
enough and to see if I slept indeep sleep enough and to see my
cortisol levels.
So those are the top three Ofwhy I take my blood glucose, for
my coach she can tell if I havecortisol spikes, which means,
again, I'm not hydrating enough,I'm not eating enough protein
and I'm not sleeping enough.
She'd be like yo, your cortisol, I mean your blood glucose, was
like 96, what the fuck is wrongwith you?
Speaker 1 (12:21):
So Okay, so you take your blood glucose and then
what's next in your morning?
Speaker 3 (12:26):
So then drink my coffee with my protein in it,
because everybody, in order toget your metabolism up and going
, you have to start your daywith protein, have to have, to,
have to have to Like, I can'tstress it enough.
So that's a hard boiled egg.
I put it in my coffee firstthing because that is my liquid
gold of life.
It's like my drugs, it's mycoffee.
Speaker 1 (12:44):
I never thought of doing coffee and protein.
We have, yeah, so I actually do.
Speaker 3 (12:49):
Well, we do collagen in the morning yeah.
Well, that's so.
My protein is a BCAA collagenprotein that I put.
So same thing.
You know, collagen has a baseof a protein in it.
Yeah, high five, I was likeyou're doing it, you're doing it
.
Yeah, so that usually happens.
Like collagen has protein in it, so after I do that, then I'm
(13:13):
on the go.
Usually I take my breakfast towork, and that usually includes
I'm a gluten-free and dairy-freeperson right now.
So gluten-free, actually abagel with an avocado spread on
it with a hard boiled egg.
So I hit a fat, a carb and aprotein.
Speaker 2 (13:27):
What's your gluten-free bagel?
Speaker 3 (13:29):
And everything.
Bagel from Trader Joe's yeah,everything.
Trader Joe's actually has somegluten-free bread stuff.
Speaker 2 (13:36):
Okay.
Speaker 3 (13:37):
Not gonna lie.
Speaker 2 (13:37):
Does that?
Have some gluten-free bagels athome that are not great right
now.
Speaker 1 (13:40):
They're like high protein bagels.
Yeah, they're like high proteinbagels.
I mean I don't know what youmean.
Speaker 3 (13:46):
like they're not good , like the nutrition-wise, or
they taste like shit.
Speaker 2 (13:49):
They taste like shit, yeah, yeah, yeah, yeah, they
just aren't good, so it's fineListen.
Speaker 1 (13:53):
I need a real bagel.
Like fuck that, I'm a Jew, Ilike my real bagel.
I'm not gonna do this fake shitLike it's either.
If I'm not gonna, you know, ifI'm not getting a real bagel,
I'm just not gonna eat the bagel.
I'm just gonna eat like theeggs and the avocado and the
little sausage vibes and that'sit.
If I'm going for the bagel, Iwant this real thing.
What?
Speaker 3 (14:13):
is this.
Speaker 1 (14:14):
Yes, seriously, I get it, I totally get it.
Speaker 3 (14:16):
It's like $20.
Speaker 1 (14:17):
It's like absurdly expensive.
I don't like.
I was on board like cause wegot a.
It's what is it called?
Eat better or something.
Eat better bagel.
Speaker 2 (14:26):
I don't want to shit on them, yeah, yeah we don't
that's true, Then all the-.
Speaker 3 (14:30):
You gotta bagel?
No, no bread.
Speaker 1 (14:32):
The one with the, with the everything like spice.
That wasn't bad, cause it likethe spices, like mask the
terribleness of everything else.
But yeah, anyway, I went offthe conversation.
Speaker 2 (14:45):
I'm sorry, I did not mean to trick you.
Speaker 1 (14:47):
I like going off the engine.
Yeah, so okay so you have yourbreakfast, and then what?
Speaker 3 (14:51):
I have my breakfast.
What time do you wake up?
Speaker 1 (14:53):
in the morning.
Speaker 3 (14:54):
Oh my God, so today was 4.50.
Speaker 1 (14:56):
Cause you have.
You have clients in the morning, Clients, yeah.
Speaker 3 (14:59):
But again it could be four.
It usually averages from like4.50 ish till 7am ish, like the
late, the latest, so around that.
Speaker 1 (15:08):
So I don't know if you know this about me, but I
was a personal trainer for a fewyears when I lived in Canada.
I was like in my 20s and Iworked for a bodybuilding gym
and it was so hardcore and I hadto be at work at 4.30 in the
morning and my boss was likereally hardcore and we trained
like people bodybuilders likeand like I was like his, his,
like assistant kind of like in away.
(15:29):
He'd give me the programs andthen I trained people or
whatever, and he used to weighme every Monday what I swear to
God and he used to yell at me ifI wasn't under like a certain
body fat.
And then meanwhile all myfriends are like out drinking,
eating, you know, and we're inCanada, we like to eat, you know
, put in and all this stuff.
And like I was on like thestrict diet.
Speaker 3 (15:52):
Wait to be employed there.
You got weighed every day, yeah.
Speaker 1 (15:54):
Every week, every Monday.
Speaker 3 (15:56):
Every week, like every Monday.
Speaker 1 (15:57):
I had to be under like a certain amount of body
fat, but like the schedulealways messed me up, because
it's like really early in themorning and then you have you're
done at like 10 am and thenyou're just like hanging out all
day and then you have yourevening clients.
Speaker 3 (16:11):
Yeah, we.
They say that trainers haveactually harder hours than
nurses.
Quote, unquote.
The only reason why is becauseevery day we're split so like we
work really, really early,really really early, then we
break in the afternoon and likeyou, hardly get a nap in quote
unquote.
You don't really, I don'treally nap.
I'm not a nap person, but somepeople do, and then you work all
late at night and then you doit all over again.
(16:33):
So at least like nurses knowtheir days and then they get a
couple days.
Speaker 1 (16:36):
So how do you manage that?
Speaker 3 (16:37):
But oh so still working on it.
But truthfully, I just try toget as much good sleep as
possible and then when I am notat work or not in my work mode,
I really try to like separatemyself as much as possible.
So I spend time with people Ilove, I journal and I cut my
work off Like I tell my clientslike you're not allowed to
(16:59):
contact me today, I'll contactyou.
Don't talk to me.
Speaker 1 (17:01):
I love that.
Speaker 3 (17:02):
So, yeah, I try to have days like I am completely
1000% away from work.
That's good, that's a good tip.
Speaker 1 (17:10):
Okay, so we had the breakfast and then you go into
work.
Speaker 3 (17:13):
We had the breakfast.
We're training clients.
Now You're training clients allday.
And then like what's next.
Speaker 1 (17:19):
Like when do you do your workout?
And like how do you like allwhile?
Speaker 3 (17:23):
Well, I'm a morning person, so on working out like
1000%.
So I would say I like to train,because I usually have 5, 36,
37, 38, like around 10, 11-ishIf I had like.
Let's just say it's a normalday.
So like 10, 11-ish, I work outfor, usually hour to an hour and
a half.
I don't know why people spendtwo to three hours in the gym.
(17:43):
I don't know what the fuckyou're doing in there, but
there's not, it's not necessary,unless you're in a competition
mode.
I guess, like at some point I'mgonna need to train for two
hours, but everybody that'sdoing daily shit.
If you're training for twohours, I don't know what the
fuck you're doing.
Speaker 1 (17:57):
It's counterproductive at that point
and I think we did talk aboutthis.
Like you don't need to be atthe gym for hours, like even 30
minutes, 45 minutes.
Speaker 3 (18:06):
No, it's wild.
Like I see some people in here,I'm like they're here.
I went through a client'sworked out and then took more
clients and they're still hereworking out.
I'm like what the fuck are theydoing?
There's a point that at aworkout, your central nervous
system is actually just shot anddoesn't know how to adapt or
grow.
It's now just moving onautopilot and that's when your
body like does not adapt or growfrom shit.
(18:28):
It's just like okay, we're justgonna cruise here.
We're actually just gonna fuckup your central nervous system.
There you go.
Speaker 1 (18:34):
So that's tip number one.
You don't need to be at the gymfor hours.
Speaker 3 (18:38):
No waste of time, waste of your own energy.
I don't know what you're doing,so, but besides that, then
after I work out, I always havesomething right after, usually
like I wait about like 20minutes, I calm down, I cool
down and I usually have a shakeof some sort, and I usually have
a banana in it, protein andpeanut butter, usually almond
butter, to be exact.
So I have a little bit of fat,a little bit of carb again and
(19:00):
some protein, just somethingquick that you just get in your
nervous system, I mean get intoyour body, so your body starts
to recover and your musclesstart to recover.
Speaker 1 (19:10):
Are you ever like?
Are you ever like?
I don't wanna work out.
Oh my God, what.
Speaker 3 (19:15):
Yes, am I talking human being?
Yeah, I am.
Speaker 1 (19:20):
So how do you push through those thoughts?
Speaker 3 (19:23):
Truthfully, how I push through those thoughts is
like this is for my ownwell-being and for my own health
, trust me.
There are some days I'm like Iam not fucking working out today
.
You can't tell me what to do,I'm not doing it, I refuse.
And that's truthfully like mycentral nervous system being
shot because your body let mejust get this clear for
everybody out there your bodydoes not know the difference
(19:45):
between working out, stress andstress, right?
So working out is a stress.
Your body has to stress inorder to, like, adapt and grow,
right?
So we have to break certainthings.
So when you're stressed out atwork and you're stressed and
then you go to work out, youbasically just raised your
cortisol levels through the roof.
It doesn't know the difference,not like oh my God, you're just
(20:08):
stressed from working out andyou're gonna feel so much better
after.
Nah, you're gonna be shot asfuck, okay.
So, like people, sometimes youhave to know the difference with
your body of overworking.
I always tell people there's nosuch thing as overworking, but
there is such thing as underresting Happens all the time.
Happens all the time.
So, just being years and yearsinto it, I know when my central
(20:31):
nervous system is just shot andI'm like this is not happening
today.
And then I know sometimes thatI'm just like God, I've such a
long day today.
But like bitch, get throughthis because this is for your
own well-being.
And like I wanna be the coolass 70 year old bitch that's
like lifting 200 to 300 pounds.
As like a badass bitch onInstagram.
Like I wanna be trained likeJoan.
Speaker 1 (20:51):
And she's like oh, I love her, she's awesome.
Speaker 3 (20:53):
Ah, and like, that's my motivation is like I just
wanna be able to be living myyears like being able to pick up
my nieces and nephews and allmy God children and my 16 baby
cousins I have Like I wanna be.
I'm independent, I live on myown, so fitness is the only way
I'm gonna keep on beingindependent on my own.
Speaker 1 (21:13):
I love that.
Speaker 3 (21:14):
Being healthy.
Yeah, so yeah.
Speaker 2 (21:18):
That's kind of.
I think that's the piece thatreally needs extracted, for how
do you get things done for a lotof people?
For you, your leverage point isyour vitality and being able to
interact with your cousins andnieces, and you wanna be able to
do that for the longest time,and that is the part that I feel
(21:45):
that most people gloss overwhen it comes to picking up a
new habit, whether it's eatingright or working out or making
something about their day sacred.
Is that their why is just,quite frankly not good enough To
look good in a bikini.
It's just not good enough.
It's not big enough.
It doesn't create any leveragefor the action.
So that's really cool to hearyours.
(22:07):
I was gonna ask you anyway, butwe got to it, which is yeah,
that's a beautiful reason towant to keep going, and
everybody has to have one.
Speaker 1 (22:16):
And I think and you're very right that people
don't really think about thelong-term effects of eating
right and exercising.
We think about like, oh, I'mgonna fit in like tighter jeans
or I'm gonna look good orwhatever, but they don't think
about like in 20 years, will Ibe able to run after my kids,
will I be, or my grandkids willI be able to?
(22:36):
Like travel, will I be able todo like the drop it, like it's
hot at the club?
I don't know, at the seniorsclub.
You know what I'm saying Likedefinitely on board.
Speaker 3 (22:51):
I wanna be able to do things long-term.
And it's also very funny too inmy family because I'm known for
my strength for anything, fordefinitely female and definitely
as a human being.
So when anything needssomething moved in my family,
they call all the guys and theycall me Like a jacuzzi had to be
moved, and they're like allright, so we're gonna call Matt,
nikki, vinny and we're gonnacall Courtney to move the
(23:12):
jacuzzi.
And I think like I take pride inthat I'm like, yeah, you know,
like I take pride in being ableto pick up really heavy shit and
pick up all the kids andthey're like we need to move
something.
Speaker 1 (23:22):
Call Courtney, you know, I love that Now for people
who right now it's likemid-January, so people are still
on the like new year, new me,you know a new year's resolution
.
I'm sure you're like reallybusy.
People wanna get into shape.
They've done their damageduring the holidays.
What are like if somebody'snever worked out in their life.
(23:42):
Right, how do they?
What do you recommend theystart doing?
Like well, how do they start?
Cause it gets oh, it could beoverwhelming, cause there's like
so many options and so manydifferent you know diets and
workouts and ways of trainingand things like that.
Like, how do you simplify it?
Speaker 3 (23:59):
Yeah, I'm gonna say, if you've never worked out and
you're like where the hell do Istart my journey?
How you're a trainer there.
To me there's no other way.
I'm not gonna.
I'm talking like very novicepeople on movement.
I just think sometimes, likethe fitness challenges and the
apps are full of shit andthey're not watching your
(24:19):
movement pattern, and thenyou're after six weeks, you're
done with this fitness challengeand you're like now what?
And the people just look ateach other like now what?
And I'm like all right, cool,how are you gonna maintain this?
So to me, my number one is hiresomebody, even if it's virtual,
in-person, you know, whatever itis.
Have a plan to maintain yourgoals, and a trainer is the best
(24:41):
option.
There's no other.
And I know, and I know I'm atrainer myself and I'm a coach
myself.
So people are like you'reprobably promoting yourself, but
we keep you accountable all thedamn time and we're watching
your movement pattern,especially if you don't know how
to move.
I hate when they're like justsign up for the apps and I'm
like but they're not watchingyou how you move, you don't know
over time.
Speaker 1 (24:59):
The proper technique?
Yeah, and you can get injuredtoo.
Speaker 3 (25:03):
You can get injured and you're like I've been
squatting like this for twoyears.
Some people come to me andthey're like I've been squatting
like this for two years and Ijust look at them like, oh shit,
because you just don't know howmuch your body's wearing on
your knees or your back ifyou're not doing it properly.
Speaker 1 (25:17):
So hire a coach hire somebody, hire a trainer.
Speaker 3 (25:20):
Hire a trainer to watch you or do something.
And then my second one.
Let's say we know movementpattern, so we're, you know, a
little bit more veteran to this.
Grab a buddy to hold youaccountable.
Have a workout partner, please.
I'm begging you.
There's like so my I mean mymotivation.
I'm very independent.
That's fine, but somebody justneeds someone to call him out
(25:41):
being like bitch, get to the gym.
I did it, you did it, you're onmy watch, I'm on your watch.
Whatever works, hold somebodyaccountable.
I just feel like that's thebiggest technique in my head.
Speaker 2 (25:52):
No it is People.
Yeah, the starting somethingnew requires accountability.
Like we, as humans, are tribalby nature, we need the community
, we need other people to bethere to pick us up when we're
not, we're not able to.
I mean, just this morning wewere, you know, we checked the
temperature.
We were cold plunging.
We've been doing it for likefive months.
Speaker 1 (26:16):
And today was like she was in a zone of like you
know, the baby woke up at likethree in the morning and then I
couldn't fall back asleep.
So I've been up since three inthe morning and just not feeling
great and he's like we're goingto cold plunge today and I was
like I don't know, it's likeit's snow outside and it's like
the coldest plunge.
And we did it Like I did it.
(26:38):
Yeah, at first I was like I'monly going to do it for a minute
, and then I just ended upstaying for the whole three
minutes.
Speaker 2 (26:42):
Right, and it wasn't like.
I'm not going to pressure herinto doing it.
She's very intuitive and if shetells me like, from a place of
like, knowing that it's not agood idea for her, then it's
like cool, but I'm like, I'mgoing to do it if you want to
join me.
And if you really don't, ifyou're not feeling it, then
don't do it.
And of course you know she'swhen it's down to like, whether
(27:05):
she just doesn't want to or shethinks it's a bad idea, she's
going to, the switch is going toflip.
She's not going to let me do itand then be like oh man, like
that, I should have done it.
I should have done it.
Speaker 1 (27:15):
Especially in the snow.
It was cool, it was, it was acool and we, yeah, we and the
point is is we keep each otheraccountable and this like thing.
That's really hard to do.
You know, I don't know if Iwould be successful on my own
cold plunging a few times a weekif I was doing it alone.
Like we, we keep each othermotivated 100%.
Speaker 3 (27:33):
Yeah, I even do.
I even do online training and Ionly do online training for
veteran athletes.
Like, I don't like onlinetraining for beginners because,
again, I'm not watching yourform Right, and that's a
personal preference.
Some people like it, that'sjust my personal preference.
But the first thing I ask themon every consultation is what's
your support system like at home?
Like, is anybody else on ahealth and wellness journey?
Is anybody else on a fitnessjourney?
(27:54):
Because that's a huge part too.
Like you know, if you're tryingto make Lynn, if you're trying
to do all these things andTony's like chilling there, you
know, eating all the fast food.
Speaker 1 (28:06):
I mean I wouldn't have married him.
You know, and I'm sorry, likethis is something important.
When you're just searching fora partner, like if you're into,
if you want to be with somebody,that like is gonna be a
motivator and not gonna bringyou down.
Like they need to have theinterest, at least the interest
in the want of having thathealthy lifestyle.
(28:28):
Or else, like it's really hardbecause people are eating junk
food around you or not workingout or drinking, or you know.
Speaker 2 (28:34):
And that extends beyond, like the partner you
choose right.
Speaker 1 (28:37):
It's also your friendships.
Speaker 2 (28:38):
Yeah, your circle that you surround yourself with
needs to kind of match what, orat least start to match or have
the intention of getting thereof what you're wanting to call
into your life.
Like you, people are so afraidto make changes in who they're
around because they don't wannahurt anybody's feelings.
But when you truly know thatlike something's off or that
(29:01):
there's not any support withwhere you wanna go, then you
start to make changes and createa different circle, like that
matters 100% yeah.
Speaker 3 (29:10):
Yeah, and you need to have points of your circle
being able to be like I'm at aweak point right now.
Like I am at a weak point, I'mabout to break down and they
pick you up and you're like nah,you badass bitch, you're gonna
fucking do what you gotta do.
But like that's, people alwaysask me like you know, how do we
always stay so positive?
I'm like cause my circle islike mad tight, mad tight.
(29:31):
I don't like fuck what peoplein my circle and they pick me up
when I'm weak.
All the time I'll be like yo, Idon't have it in my head today.
And they're like get ittogether already.
Like you've done this, this,this, this, this.
You're fine.
Like, get it together, but youneed people like that.
Speaker 2 (29:50):
You need an answering service that literally just
cycles through like five to 10different messages motivational
messages, where if somebody'sfeeling like shit or they don't,
wanna do it?
Speaker 1 (29:59):
they just call it.
They just call it, and it'slike you got this.
Speaker 2 (30:01):
It's you just going.
You got this.
Do not give up today.
You're a badass bitch.
You will get through this LikeI would.
Just 50 cents a call.
Speaker 3 (30:10):
I would 50 cents a call Something like that Get
Romeo for it.
Speaker 2 (30:14):
Okay, yeah, oh, my God, the Murphy Brown.
Speaker 3 (30:18):
I also say too, like, because a lot of people like I
live on my own right, so I eventell people, dude, like I have a
background on my phone at alltimes.
It has like a quote and it saysto attract better, you have to
become better.
So you can't do the same shitand expect change.
I put the same post it on mymirror.
I put the same post it on myfridge, so I literally have to
stare at it and be like allright, like you have to
(30:39):
constantly see all the time like, get your shit together.
You're not gonna do the, you'renot an average person, so get
your shit together.
Speaker 1 (30:46):
So Love it.
Speaker 2 (30:48):
Love that.
Speaker 1 (30:49):
So you know, I know a lot, I know you train a lot of
women, right, and I feel likethere's this misconception with
women who, with weight training,that it makes you like bulky, a
lot of people just want to likestick to.
You know, pilati, which is allgreat, those are all wonder.
As long as you're moving,that's all wonderful.
But can you help us likeconvince women to lift heavy
(31:10):
shit, please?
Speaker 3 (31:12):
Yes, oh my God, I can't convince it enough.
Number one for anybody who's inthe pre-menopausal stage women
that are getting older.
It is like not me, so not youbabe.
So apparent Cause pre-menopausalcomes with loss of muscle
growth and loss of bone density.
So osteopenia, osteoporosis,guess what's the only thing that
(31:33):
could counter, counteract it,right.
So counteract it that's whatI'm trying to say is strength
training.
I can't stress it enough.
That's the only thing thatevery doctor now is kind of
hopping on board too.
So some women that arepre-menopausal right now that
are coming to me, they're likemy doctor told me I need to
strength train.
I was like who is your doctor?
I need to give them.
Babe, grab me a weight.
Speaker 1 (31:52):
Grab me a weight Grab me a weight we're literally in
the gym.
What is our doing?
Speaker 3 (31:57):
That's the only thing that counteracts it is strength
training.
I can't stress it enough, andyou know.
The good thing is, though, letme tell you like, at least in my
gym in Hoboken, there is womenhere that are like just badass,
bitching it, putting all theweights on the bar.
So strength training isbecoming more of a woman thing,
I will say that.
But still a stressor the bulkis the main stressor, like the
(32:20):
look of it.
They're like oh my God, I'mjust gonna get so bulky.
I'm like do you know much youhave to eat or put supplements
in your system in order tobecome quote unquote bulky, like
it's really hard to get bulky.
Speaker 2 (32:32):
It would be so like I'm strength, trained like a lot
over the course of Tony liftsone weight and he has an abs the
next day.
Speaker 1 (32:39):
Doesn't make sense.
It's not fair.
What?
Speaker 2 (32:42):
I'm going-.
I'm getting to, was that I?
I don't know how much it wouldtake for me, but I've never
bulked up Like I have,literally-.
Speaker 1 (32:50):
Well, you're just like tall and lean and athletic.
Speaker 2 (32:53):
That's just your but what I'm saying is like you know
, I'm probably more geneticallypredisposed to bulking up, and
I-.
Yeah, it's gonna be hard, forme too, it would have to be so
intentional for me to reallyfocus on doing it.
It's not like I, you just startlifting weights.
Speaker 1 (33:10):
You see, tony, like chugging, like a thing full of
like egg.
You know raw eggs in themorning.
Speaker 3 (33:16):
Yeah, it takes so much supplementation.
It takes so much protein LikeI'm talking so much protein, at
least your body weight and gramsAt least.
Wow, I like I can't even trustit enough.
I've been on a growth phase forbodybuilding for two years and
I'm like, okay, we see resultsnow, like I'm talking actual
growth phase.
It takes time it takes time,like it's not as easy as they
(33:40):
think.
And I will be completely honest, though some people do get
bigger.
I'm not saying you don't, butalso too, are you watching your
nutrition?
Or you just strength, like youcan't just strength train and
think you're gonna go eatcupcakes and think you're not
gonna get bigger?
I'm gonna be like-.
Speaker 1 (33:55):
I mean, that makes sense.
Speaker 3 (33:58):
Right.
So if you're eating correctlyand being nutrition and like,
you're really gonna lean out,you really are.
But if you're eating whateverthe fuck you want on junk food
and you're only strengthtraining, yeah shit, you're
gonna get bigger.
I'm sorry to tell you, likeyou're not taking your diet into
account, what's so fucking ever?
(34:18):
And I really do say the 80, and, lynn, you know this from being
a trainer the 80-20 rule is notin my favor, meaning 80% of it
is really nutrition, like I wishit was.
Like.
Oh my God, if you work out withme five times a week, every
single, it's not like I would bea millionaire.
Speaker 1 (34:35):
I really would be-.
Apps are made in the kitchen,unfortunately.
Speaker 3 (34:38):
Yeah and like growth of muscle is made.
Everything is by what you eat.
And I won't even say 80-20, Iwould swear it's like 85, 90%.
So what's your?
Speaker 1 (34:47):
approach.
You know, all that being said,what is your approach to food.
And like you know when a clientcomes to you and is like, okay,
I wanna get in shape, like Idon't know what to eat.
Speaker 3 (34:57):
Yeah, oh God, it just starts out with so simple.
I just my main focus isfocusing on protein.
First, protein and water.
Those are my two.
Like I don't try to overcomplicate it.
And also, too, I hate whencertain nutritionists right, and
this is dietitians, this is Godforbid, you don't have like a
health concern, so diabetes areon a crazy scale.
I'm talking a normal humanbeing.
(35:18):
So when they're like, okay, youare, you're only drinking two
cups of water a day, now youneed to drink a gallon a day,
I'm like whoa, whoa, whoa.
That's not gonna happen to thenormal human being.
It's not.
Everything needs to develop byhabit.
So if someone's like I onlydrink a two cups of water a day,
I'm like let's try three tofour for the next week.
Okay, now you're up to three tofour.
Like people need to graduallymake it a habit, because if you
(35:40):
go from zero to a fuckinghundred with nutrition, I'm
telling you the chances isborderline, like 10%.
It's actually gonna catch on100%.
Yeah, that's not gonna happenand the first thing I focus on
is protein.
I don't even carbs, fat, don'teven worry about that.
Like, I'm like guys, let's justfocus on like are you eating
three meals of protein?
Let's just start off supersimple.
(36:03):
Oh, you're not doing that.
Let's try to like.
I don't even try to go in grams, I don't try to go into
measurement.
Let's start really simple.
Are you eating three meals aday of protein?
Cool, like, and when you sayprotein.
Speaker 1 (36:14):
Let's kind of get more specific, like fish meat.
Speaker 3 (36:19):
Not like a burger right like not.
Speaker 1 (36:21):
You're not like slamming burgers.
Speaker 3 (36:24):
Steak.
I mean you can eat a burger,but what are you eating ground
beef?
Why is are you eating?
I?
I'm like 90 10, so 90% Leanmeat and then 10% fat, so you
get a little bit of fat andeverything.
So that's like the ground beefI buy.
If I'm buying ground beef, sotechnically can be a burger,
it's just Not a burger atMcDonald's, though.
Exactly like at home.
I'm definitely eating steak.
(36:46):
I'm definitely I'm not a hugefish person, I'm gonna be
completely honest, but I'm notagainst it.
Obviously salmon, sam is alittle bit of a fatty fish, but
it's actually high protein fish,so Sam is like up there.
Um and again, I mean eggs arenumber one.
Chicken is like the cleanestMeat of leanest meat that you
(37:08):
can eat when it comes to protein, but it's sickens me out after.
Speaker 1 (37:12):
When I was, when I was working at the bodybuilding
thing, I was literally eatingchicken and broccoli every three
hours.
I couldn't look at chicken foryears after.
Only in like the last coupleyears, I started eating chicken
again like it's insane Groundturkey and chicken not gonna lie
is the leanest least fatty yeah.
Speaker 3 (37:31):
So.
But man, it's sickens me out.
After a while I'm like oh no,Please.
But then like, try to do somehot sauce on it.
Hot sauce is always my but you,but you also indulge too.
Speaker 1 (37:41):
Like you, you eat others that you don't always eat
.
You're not eating clean all thetime.
Like you got to enjoy life tooright.
Speaker 3 (37:49):
Oh yeah, I tell people can you please just be
happy and healthy, so like ifit's your birthday, can you just
please eat the birthday cakePlease?
I'm begging you actually to eatthe birthday cake.
Like, can we all just fuckingbe happy and healthy?
Because that's when all theCravings come in.
Like people food binge all thefucking time.
I'm like, oh, and I definitelywant to say this, if you're
(38:10):
craving like sugar at night,number one, you're probably not
drinking enough water and numbertwo, you probably don't have
enough magnesium in your body.
So those are two.
Speaker 2 (38:15):
I love my god.
Now we're, now we're.
Speaker 3 (38:18):
I love it.
Speaker 1 (38:22):
Love magnesium.
I have a collection ofdifferent kinds.
Whatever you're feeling, I knowwhich To give you.
I have it every single night.
I don't travel without it.
It comes with me everywhere.
I don't sleep without it.
I don't poo without it.
I'm an anxious mess without it,like a day does not go by
without my magnesium.
Speaker 2 (38:42):
Ask Tony, it's an obsession if I cut this in a
reel right now, it would be thesecond reel about magnesium.
We have another reel.
Speaker 1 (38:53):
I mean, I didn't bring it up.
It's true, I didn't bring it up.
So are there other supplementsthat you think are like must
haves for any normal person.
Speaker 3 (39:03):
Yes, any time, a multi, I think, a multi vitamin.
I mean, I'm gonna say this yes,your food should be giving you
as much Supplementation aspossible, but I'm not gonna lie,
we make our foods that processthe best in the US.
We're not, we're not thecleanest, so, um.
So, food, yes, it's supposed tobe your number one, but what I?
(39:23):
Magnesium, vitamin D with K1000%, especially because we
live in New Jersey.
Vitamin D huge, huge, hugebecause we don't get all the sun
that we should a multi.
And for women, omega-3s becauseof muscle growth and you know
Everything of that in between.
So I take not even, I think,omega 3 with a krill oil, so not
(39:45):
a fish oil.
I'm gonna build krill oilperson because fish oil kind of
freaks me out, like I still getthe aftertaste.
Speaker 1 (39:51):
I'm like no honey, Just booked it the other day.
The fish oil man.
Speaker 3 (39:56):
Krill oil person.
Speaker 2 (39:57):
Okay, maybe we'll switch.
Speaker 3 (39:59):
Yeah, but it's in like a pill form.
Speaker 1 (40:00):
I don't take the liquid, freaks me now, we don't
do the liquid, we take the pill.
Speaker 2 (40:04):
I used to do the liquid I used to.
Yeah, it's gross.
They try to flavor it and itjust makes it worse.
To be honest, yeah, I'm good.
Speaker 3 (40:12):
No, I'm freaking out, but like women with Omega 3s is
huge, because also I also wantto specify this gotta love
low-altz asian women.
Having menstrual cycles is areal fucking thing and our
bodies are very, very different.
So, like I was talking aboutcraving of sugar like women,
yeah, when we have our periodsand we're losing like blood from
(40:32):
our body, that's a real thing.
So like we crave sugarsometimes all the time when we
breastfeeding crave fuckingsugar.
That's a real fucking thing allthe goddamn time.
Also, you know when we areRight before our cycle, little
phase I'm trying to think of allthe things.
Speaker 1 (40:53):
Yeah, that's my, that's my Devil phase where I'm
just a nightmare.
Speaker 3 (40:58):
Yeah, obulation phase .
Ladies, try to lift all theweight when you're ovulating,
because you are a badass bitchwhen you're the horniness,
horniest.
Well, like we are ovulating andour testosterone is like let's
fucking go.
Like we are, we want to lift,like all the way it's usually
during our periods, like it's areal thing, like cycle they
(41:20):
called strength cycling.
Now, like if we actually liftedaround our cycles, we could
really really find out how wecan make our bodies the most,
the highest elevation or thehighest of form.
Speaker 1 (41:31):
So yeah, so during your cycle you're supposed to do
like lighter workouts, nothingtoo intense, right the same
thing as the week before, likeyou're kind of like in a shitty
Like the.
It's kind of crazy as a womanyou only feel good About a week,
a week and a half in the month.
Speaker 3 (41:50):
Literally.
Guys, listen up.
Having our periods is a realfucking thing and you might die
if you actually had it.
Speaker 1 (41:57):
Yeah, tony would not be able to handle it.
I don't think, I don't think noman would be able to handle it.
Speaker 2 (42:02):
We're simply not built for it.
Yeah, it's rough.
Speaker 3 (42:06):
No, it's rough like cravings.
You're definitely also to likeright when you get your period.
Like high protein, ladies.
Like high, high, high protein.
Speaker 1 (42:15):
That's why I had to eat lunch today.
I'm getting my period in a fewdays and I had to eat.
I couldn't juice all day.
I had to eat my chicken.
Speaker 3 (42:22):
Just saying no you're going through craziest right
now, like you have to eatprotein because you're about to,
like you know, drop egg, loseblood, like everything.
Like you need to eat Protein,oh my god, so much when you have
your period.
Speaker 1 (42:35):
So do you run or recommend people like workout
based on their cycles?
Speaker 3 (42:40):
If you could?
Yeah, definitely, I understand,like they like right, so I'm
come, I'm about to compete inlike a year, so, like that's not
possible right now, I need tocertain strength chain on
certain days and it's just gonnafucking happen.
But if you have the option totrain around your cycle, held to
the fucking yeah, it will beoptimal, like the most optimal
thing for women to be able to dothat.
Speaker 2 (43:00):
Are there people, that People probably likely
women that have put out trainingprograms around?
Speaker 3 (43:05):
Yeah, this specific thing, yeah, yeah, there are I
personally looked into it, so Iso, but yes, because there's so
much talk about it.
Speaker 1 (43:15):
There are online that like just tell you what to do
in what week, and there's an appcalled, I think, 28 that, like
you put your date in of likeyour, your Projected period day
and it tells you like what kindof activities you can do.
I don't, I think, if you haveto pay for it.
I already know like I track my,my period.
So I already know and I workwith my trainer, with Ashley
(43:37):
live back.
You know her, yeah, she'sawesome.
I've been working out with herfor three years and I just tell
her, like you know, I've justgot my period, I'm not feeling
like the greatest, and she'lljust like lower the intensity
and then some weeks I'm like,yeah, let's go.
Speaker 3 (43:50):
You know, and she just like, yeah, yeah yeah, I
know, yeah, definitely, like youknow, I would never suggest
like a heavy ass, leg day, lowerbody day, when women have their
periods, like it just are.
Also like our hips aredifferent when we have our
periods, like our muscles aredifferent, more, more like
Elasticity, it's just different.
(44:11):
So I just wouldn't suggest it,if you can.
You know so good to know.
I'm sure fucking post onInstagram.
I wrote a whole thing about it.
Let me tell you it was sharedover like 500 times.
Speaker 1 (44:24):
Yeah, it's important.
Because it's important, I feellike people don't talk about it
enough.
You know, yeah, the woman bodyis a we wild, is a wonderland.
Wait, no, is that the wild?
Speaker 2 (44:34):
What is that?
Speaker 1 (44:35):
John Mayer body is a wonderland body is a wonderland,
so how can people find you,follow you all that stuff?
Speaker 3 (44:44):
So irongracefitnesscom I am any day
.
If you type in Google irongrace, you'll definitely find me
, but also Courtney underscore,roselle Courtney, I don't know
why.
In Facebook I have an alter ego.
I say this all the time, butI'm Courtney Lynn, I don't know
oh yeah.
Yeah, I'm alter ego, um, butany social media with Courtney
Roselle I do answer, so I do nothave an answering people for me
(45:05):
.
Even when I was on the Titangames, I got 372 dms.
I answered every one of them,yeah so irongrace fitness at
Gmail, um, but I directly answerall questions.
Anything you guys need, I'mhere for the health and wellness
journey amazing.
Speaker 2 (45:22):
Are you taking on new clients?
Speaker 3 (45:24):
I am taking on.
I'm taking on way more onlineclients.
I have like about like one slotfor in person left.
It's just a busy season, butfor online for all my veteran
athletes, I'm definitely takingclients.
Speaker 1 (45:35):
Wonderful.
Well, thank you so much foryour time.
It was so great chatting withyou and we'd love to have you
again, for sure, on the show.
Um, and yeah, everybody followCourtney Roselle, and thank you
again for chatting with us andlook out for her motivational,
motivational hotline.
Speaker 3 (45:53):
Hey, yep, 50 cents, 50 cents.
Speaker 1 (45:55):
That's it.
Thank you, courtney.
Speaker 2 (45:56):
Thank you so much.
Speaker 1 (45:57):
You're welcome.
Hey, welcome to the Lynn and Tony Know podcast.
I'm your host, lynn.
Speaker 2 (00:04):
And I'm Tony.
We are both wellness coachesand married with kids.
Speaker 1 (00:08):
Join us as we talk about all things health,
wellness, relationships, lifehacks, parenting and everything
in between unfiltered.
Thanks for listening and let'sget into it.
Welcome to the show.
Welcome back.
We're on a roll today Lately.
I mean Just rolling around.
Wait, my brain is not working.
Go on.
Okay, Can I tell people whywe're like?
(00:30):
My brain's not working isbecause we're doing a fasting
till dinner juicing, are we?
Well we did it yesterday andtoday.
I lifted very heavy and Ineeded to have lunch, so I had a
little bit of chicken.
But yes, we are technicallyjuicing till dinner.
Speaker 2 (00:47):
Okay, and why else are we on a roll?
Speaker 1 (00:49):
Because we've been, you know, recording and talking
to people and it feels good tobe back, you know, Okay, yeah,
and so today we have a veryspecial guest.
I love her.
I met her a couple of years agoduring the pandemic.
Her name is Courtney.
She is a personal trainer, justa badass boss bitch.
I just love her.
Like you know, the type ofpeople that you're around and
(01:10):
they have like just thisinfectious energy and you're,
they're just always happy.
You know what I mean.
Like I want to, I want, I wantto know everything, I want to
know why she is the way she is,so that I can just like take it
out of her and put it in here.
Okay, does that make sense?
Okay, so Courtney Roselle isthe most recent winner of the
title Titan of the East from theshow the Titan Games on NBC
(01:32):
with Dwayne the Rock Johnson.
She owns her own company calledIron Grays, which includes
fitness training, a clothingline, motivational speaking and
fitness modeling.
She has been a coach for 10years and has competed across
the country in multiple CrossFitsanctioned events and
competitions.
In addition, she has beenpublished in multiple media
outlets for fitness modeling andhas written multiple health
(01:52):
articles.
Her certifications includeCrossFit L2 trainer, certified
functional strength coach, usaweightlifting coach and NASM.
Courtney trains various clients, from athletes to kids to
everyday gym goers trying tofind the strongest version of
themselves.
Welcome to the show, courtney.
Speaker 2 (02:10):
Welcome, welcome.
Speaker 3 (02:11):
Thank you for having me.
I'm excited to be here.
Speaker 1 (02:14):
We're so excited to have you.
So let's start from thebeginning.
Like, how did you get to whereyou are today?
Like, what was the?
Like what started all this?
Oh my Lord.
Speaker 3 (02:26):
I was going to make a quick note, Lynn, that the last
time I saw it was during thepandemic.
Speaker 1 (02:30):
You and me were on separate boxes, I know I
remember interviewing you andyou put me through a workout and
like, humbled the shit.
I'm like I, you know, I thoughtI was in pretty good shape, you
know you definitely are.
But then I was like oh my God,this bitch is serious.
She does not fuck around.
Speaker 3 (02:49):
I remember that.
I appreciate that.
Thank you so, so much.
But basically I would startedwas I was an athlete all my life
, growing up Like.
I am the youngest of fourbrothers and a sister, so I feel
like one where the youngestwere the fighters, were the
survivors.
You know, you got to speak upbecause you won't be heard when
you're the youngest of six, but,truthfully, I went into sports
(03:14):
because my dad was a hugeathlete and my parents were
separated at the time and I was,you know, wanting my dad to
come see me at games and, youknow, come be around, and he was
around my brothers all the timefor all their sports.
I ended up, you know, actuallyexcelling at it because I was
probably five, 10 by the age of10.
So can't teach height in sports?
No, you can't do it.
(03:34):
Yeah.
So then, you know, lifting camewith sports and I tried to go
into the fitness modeling arenawhen I was younger, around the
age of 12, and the fitnessmodeling agencies wanted zero to
do with me, zero.
They told me I was actually tootall to be a fitness model.
I had too much muscle to be afitness model.
(03:56):
Mind you, I was only 12 yearsold and I probably weighed like
a hundred pounds soaking wet.
That's crazy, so yeah, so I gavethat up.
You know, played college sports.
So I went into university gradeand played college basketball,
came out, discovered theCrossFit arena, realized how
strong I really was as anathlete like truly, started
(04:17):
lifting weights and wanted tojust give back to other human
beings females or males, itdoesn't matter what age and how
strong they really truly can be.
More than anything, and I thinkstrength comes from the outside
and when you feel strong, youare mentally strong Like you're,
like.
No one can fuck with me.
I just lifted all this weighttoday.
(04:38):
I don't care who it is, you'renot going to tell me what to do.
So, after being in the CrossFitarena and competing all over the
world, I tried to go in fitnessmodeling again and one editor
and one agency editor told methat no little girl wants to
look like me because I'm too big, too muscular, can't do it.
(04:58):
So then, two weeks later, mymom went to the US Open, sat
next to the assistant editor ofVogue magazine.
She had a couple of cocktailsin her system, not going to lie
and she was, like my daughter's,a fitness model.
You should look into her.
Three weeks later, she bookedme for my first shoot.
Vogue magazine was my firstshoot I ever did and then it
kind of just like roller coasterevent.
(05:20):
Now all these magazines thatwanted nothing to do with me.
Nobody wants to be thatmuscular, no one wants to look
like you was like calling me up,Wait, I want to do a spread.
I want to do something onmuscular women.
Wwe heard about my story.
They had me go and thentraining camp and then Titan
Games was there and it kind oflike Domino effect from there.
The rock heard about my story.
(05:41):
He's a huge, huge, huge womanempowerment type of human being.
He has only daughters.
He's like I need the world tohear her story.
And then I was on the TitanGames and again it's like a
whole domino.
Speaker 2 (05:53):
How was that, yeah, go ahead.
What was the timeline fromVogue to Titan Games?
Speaker 3 (06:03):
So a year later, after Vogue and 2020, I was on
Titan Games.
So now it's 2024.
So I was on Vogue in like 2018.
Wwe was 2019.
And then 2020 was Titan Games.
Speaker 2 (06:17):
So that, yeah, that is quick, it was quick, it was
like boom, boom, boom, boom.
Speaker 3 (06:22):
And again it all just became like I just kept on
telling my story and everybodywas like wait, that really
happens to you.
Wait, that's really happeningin the modeling industry still.
And I was like, yes, it is Likewe're accepting of curvy or
woman to a point, or we'reaccepting of muscular women, but
you can't be too fit, can't doit.
And it was really weird that Iwas actually too tall to be a
(06:43):
fitness model, which was alsovery interesting.
Speaker 2 (06:45):
What's the ideal height for a fitness model?
Speaker 3 (06:48):
5, 7, 5, 8.
Speaker 2 (06:49):
Interesting.
Speaker 3 (06:50):
And I'm like 5'10.
And I don't know, that was likea weird critique, that I had
Very weird critique.
I was like, oh, my legs arelike the size of my body.
I'm 5'10.
Nah, too much.
Speaker 2 (07:02):
That's actually why I'm not a fitness model also,
I'm too tall, tell everyone.
Speaker 3 (07:07):
And I'm too short apparently.
Speaker 1 (07:09):
So how was your experience on the game show?
Like with the rock, I mean,he's a legend.
Speaker 3 (07:16):
He's a legend Number one.
He's the most genuine humanbeing you'll ever meet in your
entire life.
Again, he's all about.
He used to bring his daughterto our matches and be like sit
here, I need you to watch thesewomen Sit here, I need you to
hear their stories.
He brought all his girls alwaysto our matches.
I mean it was a life-changingmoment because after that it
blew up, but it was also justvery humbling and empowering,
(07:40):
because there's just how can Isay, normal human beings that
are conquering the world anddoing so much shit, and I always
have a fear of doing a littlebit too much.
A lot of people tell mesometimes I'm too much, your
voice is too loud, you're toobig, you wear six and chills
when you're already six feettall.
So knowing that there's otherwomen out there or another human
(08:02):
beings that came for even amore humble background than me,
being like middle fingers up tothe world, I'm going to do what
I want, it kind of empowered meto just go the way.
Speaker 1 (08:12):
I love you.
I think you're great.
I don't think you're too much.
I think people who say you'retoo much are just projecting.
Speaker 2 (08:19):
Yeah, yeah, it's just insecure.
Speaker 1 (08:22):
And they're like oh how dare she love herself and be
unapologetically?
I mean, I get it too.
People hate me too.
They say I'm too much.
I get it, I get that, yeah.
Speaker 3 (08:32):
So I think there's a fear inside of them when they
think you're too much.
Speaker 1 (08:35):
I'm like, oh you're nervous to come out.
So I'm really curious.
I want to get into the detailednitty gritty of your routines,
your health and wellnessroutines.
I'm always very curious when Isee people who are really into
health and fitness.
What are their routines thatthey swear by?
(08:58):
So walk me through your morningand your day and your night
routines.
Speaker 3 (09:03):
OK, so I'm a workaholic too, so I just want
to be specified out there that Ido a little bit too much
sometimes, but so every day whenI wake up.
Number one I can't stress thisenough to everybody it doesn't
matter how hard you work out, ifyou don't get enough sleep,
you're to shit.
Speaker 1 (09:20):
Cry's in one-year-old not sleeping.
Speaker 3 (09:24):
Yeah, I feel bad for the mommies and the newborns.
I do, I really do.
But sleep is like queen ofeverything, it's your recovery.
Like your body can't come downfrom inflammation without sleep,
it can't recover your muscleswithout sleep, your brain does
not develop without sleep.
Like sleep is king queen on top100%.
Speaker 1 (09:45):
How many hours do you try to get?
Speaker 3 (09:47):
Oh my God, I, oh I try to get eight my body.
So I'm gonna be in a bodybuilding competition, probably
this year in the figure division.
So they really want youaveraging between eight to 10,
which is borderline impossiblefor me, but I really really try.
So eight is the minimum, 10 isthe most.
Speaker 1 (10:06):
Wow, that sounds amazing.
Speaker 3 (10:08):
I know.
And to sleep straightthroughout.
I'm like, oh my God, that'sprobably been the hardest thing
for me is sleep, just working onsleeping.
They really want you to go tobed around the same time and
wake up around the same time, soyour body knows its rhythm.
But again, hard for newborns,hard for mommies, hard for dads,
everybody.
But that's what really would belike.
(10:31):
The ideal is around the sametime and wake up around the same
time.
But besides that, so besideseight hours of sleep, every
morning, when I wake up, Iactually drink a huge glass of
water with glutamine in it.
So glutamine.
Speaker 1 (10:43):
Why glutamine, glutamine?
Speaker 3 (10:45):
Yeah, so it tracks your digestive system.
Coat it, I'm sorry not tracksCoat your digestive system to
start the day, so I can start.
How can I say moving my bowelsvery early?
Speaker 1 (10:57):
We're stealing that.
We do the water and lemon inthe morning.
That also is pretty effective.
Speaker 3 (11:02):
Yeah, it starts your digestive every single morning
and then right after that Iusually I wait about 20 minutes
I have to take my blood glucosefor my coach Every single
morning.
I take, so I prick my fingerevery morning and take my blood
glucose so I can know of myblood glucose if I got deep REM
sleep or not.
I know this is like a littlebit above.
No, we love that.
Speaker 1 (11:23):
This is great, this is amazing.
Speaker 3 (11:25):
Yeah, so if I'm in the okay.
So the blood glucose is not astrackable as if somebody had
diabetes.
I'm not gonna lie.
Theirs is more precise.
You know how they test.
Mine is just an Amazon kitreally quickly.
But if I average between 90 tolike 95, I actually got shitty
sleep.
But if I am under 90, let's sayto like 80 to 90, I got really
(11:47):
good sleep and I hydrated theday before Cause my levels my
cortisol levels did not spikeduring the middle of the night.
Speaker 1 (11:52):
Wow.
Speaker 3 (11:53):
So why do you?
Speaker 1 (11:54):
take your glucose Like what is that for?
Speaker 3 (11:58):
Oh for hydration, and again to see if I hydrated
enough and to see if I slept indeep sleep enough and to see my
cortisol levels.
So those are the top three Ofwhy I take my blood glucose, for
my coach she can tell if I havecortisol spikes, which means,
again, I'm not hydrating enough,I'm not eating enough protein
and I'm not sleeping enough.
She'd be like yo, your cortisol, I mean your blood glucose, was
like 96, what the fuck is wrongwith you?
Speaker 1 (12:21):
So Okay, so you take your blood glucose and then
what's next in your morning?
Speaker 3 (12:26):
So then drink my coffee with my protein in it,
because everybody, in order toget your metabolism up and going
, you have to start your daywith protein, have to have, to,
have to have to Like, I can'tstress it enough.
So that's a hard boiled egg.
I put it in my coffee firstthing because that is my liquid
gold of life.
It's like my drugs, it's mycoffee.
Speaker 1 (12:44):
I never thought of doing coffee and protein.
We have, yeah, so I actually do.
Speaker 3 (12:49):
Well, we do collagen in the morning yeah.
Well, that's so.
My protein is a BCAA collagenprotein that I put.
So same thing.
You know, collagen has a baseof a protein in it.
Yeah, high five, I was likeyou're doing it, you're doing it
.
Yeah, so that usually happens.
Like collagen has protein in it, so after I do that, then I'm
(13:13):
on the go.
Usually I take my breakfast towork, and that usually includes
I'm a gluten-free and dairy-freeperson right now.
So gluten-free, actually abagel with an avocado spread on
it with a hard boiled egg.
So I hit a fat, a carb and aprotein.
Speaker 2 (13:27):
What's your gluten-free bagel?
Speaker 3 (13:29):
And everything.
Bagel from Trader Joe's yeah,everything.
Trader Joe's actually has somegluten-free bread stuff.
Speaker 2 (13:36):
Okay.
Speaker 3 (13:37):
Not gonna lie.
Speaker 2 (13:37):
Does that?
Have some gluten-free bagels athome that are not great right
now.
Speaker 1 (13:40):
They're like high protein bagels.
Yeah, they're like high proteinbagels.
I mean I don't know what youmean.
Speaker 3 (13:46):
like they're not good , like the nutrition-wise, or
they taste like shit.
Speaker 2 (13:49):
They taste like shit, yeah, yeah, yeah, yeah, they
just aren't good, so it's fineListen.
Speaker 1 (13:53):
I need a real bagel.
Like fuck that, I'm a Jew, Ilike my real bagel.
I'm not gonna do this fake shitLike it's either.
If I'm not gonna, you know, ifI'm not getting a real bagel,
I'm just not gonna eat the bagel.
I'm just gonna eat like theeggs and the avocado and the
little sausage vibes and that'sit.
If I'm going for the bagel, Iwant this real thing.
What?
Speaker 3 (14:13):
is this.
Speaker 1 (14:14):
Yes, seriously, I get it, I totally get it.
Speaker 3 (14:16):
It's like $20.
Speaker 1 (14:17):
It's like absurdly expensive.
I don't like.
I was on board like cause wegot a.
It's what is it called?
Eat better or something.
Eat better bagel.
Speaker 2 (14:26):
I don't want to shit on them, yeah, yeah we don't
that's true, Then all the-.
Speaker 3 (14:30):
You gotta bagel?
No, no bread.
Speaker 1 (14:32):
The one with the, with the everything like spice.
That wasn't bad, cause it likethe spices, like mask the
terribleness of everything else.
But yeah, anyway, I went offthe conversation.
Speaker 2 (14:45):
I'm sorry, I did not mean to trick you.
Speaker 1 (14:47):
I like going off the engine.
Yeah, so okay so you have yourbreakfast, and then what?
Speaker 3 (14:51):
I have my breakfast.
What time do you wake up?
Speaker 1 (14:53):
in the morning.
Speaker 3 (14:54):
Oh my God, so today was 4.50.
Speaker 1 (14:56):
Cause you have.
You have clients in the morning, Clients, yeah.
Speaker 3 (14:59):
But again it could be four.
It usually averages from like4.50 ish till 7am ish, like the
late, the latest, so around that.
Speaker 1 (15:08):
So I don't know if you know this about me, but I
was a personal trainer for a fewyears when I lived in Canada.
I was like in my 20s and Iworked for a bodybuilding gym
and it was so hardcore and I hadto be at work at 4.30 in the
morning and my boss was likereally hardcore and we trained
like people bodybuilders likeand like I was like his, his,
like assistant kind of like in away.
(15:29):
He'd give me the programs andthen I trained people or
whatever, and he used to weighme every Monday what I swear to
God and he used to yell at me ifI wasn't under like a certain
body fat.
And then meanwhile all myfriends are like out drinking,
eating, you know, and we're inCanada, we like to eat, you know
, put in and all this stuff.
And like I was on like thestrict diet.
Speaker 3 (15:52):
Wait to be employed there.
You got weighed every day, yeah.
Speaker 1 (15:54):
Every week, every Monday.
Speaker 3 (15:56):
Every week, like every Monday.
Speaker 1 (15:57):
I had to be under like a certain amount of body
fat, but like the schedulealways messed me up, because
it's like really early in themorning and then you have you're
done at like 10 am and thenyou're just like hanging out all
day and then you have yourevening clients.
Speaker 3 (16:11):
Yeah, we.
They say that trainers haveactually harder hours than
nurses.
Quote, unquote.
The only reason why is becauseevery day we're split so like we
work really, really early,really really early, then we
break in the afternoon and likeyou, hardly get a nap in quote
unquote.
You don't really, I don'treally nap.
I'm not a nap person, but somepeople do, and then you work all
late at night and then you doit all over again.
(16:33):
So at least like nurses knowtheir days and then they get a
couple days.
Speaker 1 (16:36):
So how do you manage that?
Speaker 3 (16:37):
But oh so still working on it.
But truthfully, I just try toget as much good sleep as
possible and then when I am notat work or not in my work mode,
I really try to like separatemyself as much as possible.
So I spend time with people Ilove, I journal and I cut my
work off Like I tell my clientslike you're not allowed to
(16:59):
contact me today, I'll contactyou.
Don't talk to me.
Speaker 1 (17:01):
I love that.
Speaker 3 (17:02):
So, yeah, I try to have days like I am completely
1000% away from work.
That's good, that's a good tip.
Speaker 1 (17:10):
Okay, so we had the breakfast and then you go into
work.
Speaker 3 (17:13):
We had the breakfast.
We're training clients.
Now You're training clients allday.
And then like what's next.
Speaker 1 (17:19):
Like when do you do your workout?
And like how do you like allwhile?
Speaker 3 (17:23):
Well, I'm a morning person, so on working out like
1000%.
So I would say I like to train,because I usually have 5, 36,
37, 38, like around 10, 11-ishIf I had like.
Let's just say it's a normalday.
So like 10, 11-ish, I work outfor, usually hour to an hour and
a half.
I don't know why people spendtwo to three hours in the gym.
(17:43):
I don't know what the fuckyou're doing in there, but
there's not, it's not necessary,unless you're in a competition
mode.
I guess, like at some point I'mgonna need to train for two
hours, but everybody that'sdoing daily shit.
If you're training for twohours, I don't know what the
fuck you're doing.
Speaker 1 (17:57):
It's counterproductive at that point
and I think we did talk aboutthis.
Like you don't need to be atthe gym for hours, like even 30
minutes, 45 minutes.
Speaker 3 (18:06):
No, it's wild.
Like I see some people in here,I'm like they're here.
I went through a client'sworked out and then took more
clients and they're still hereworking out.
I'm like what the fuck are theydoing?
There's a point that at aworkout, your central nervous
system is actually just shot anddoesn't know how to adapt or
grow.
It's now just moving onautopilot and that's when your
body like does not adapt or growfrom shit.
(18:28):
It's just like okay, we're justgonna cruise here.
We're actually just gonna fuckup your central nervous system.
There you go.
Speaker 1 (18:34):
So that's tip number one.
You don't need to be at the gymfor hours.
Speaker 3 (18:38):
No waste of time, waste of your own energy.
I don't know what you're doing,so, but besides that, then
after I work out, I always havesomething right after, usually
like I wait about like 20minutes, I calm down, I cool
down and I usually have a shakeof some sort, and I usually have
a banana in it, protein andpeanut butter, usually almond
butter, to be exact.
So I have a little bit of fat,a little bit of carb again and
(19:00):
some protein, just somethingquick that you just get in your
nervous system, I mean get intoyour body, so your body starts
to recover and your musclesstart to recover.
Speaker 1 (19:10):
Are you ever like?
Are you ever like?
I don't wanna work out.
Oh my God, what.
Speaker 3 (19:15):
Yes, am I talking human being?
Yeah, I am.
Speaker 1 (19:20):
So how do you push through those thoughts?
Speaker 3 (19:23):
Truthfully, how I push through those thoughts is
like this is for my ownwell-being and for my own health
, trust me.
There are some days I'm like Iam not fucking working out today
.
You can't tell me what to do,I'm not doing it, I refuse.
And that's truthfully like mycentral nervous system being
shot because your body let mejust get this clear for
everybody out there your bodydoes not know the difference
(19:45):
between working out, stress andstress, right?
So working out is a stress.
Your body has to stress inorder to, like, adapt and grow,
right?
So we have to break certainthings.
So when you're stressed out atwork and you're stressed and
then you go to work out, youbasically just raised your
cortisol levels through the roof.
It doesn't know the difference,not like oh my God, you're just
(20:08):
stressed from working out andyou're gonna feel so much better
after.
Nah, you're gonna be shot asfuck, okay.
So, like people, sometimes youhave to know the difference with
your body of overworking.
I always tell people there's nosuch thing as overworking, but
there is such thing as underresting Happens all the time.
Happens all the time.
So, just being years and yearsinto it, I know when my central
(20:31):
nervous system is just shot andI'm like this is not happening
today.
And then I know sometimes thatI'm just like God, I've such a
long day today.
But like bitch, get throughthis because this is for your
own well-being.
And like I wanna be the coolass 70 year old bitch that's
like lifting 200 to 300 pounds.
As like a badass bitch onInstagram.
Like I wanna be trained likeJoan.
Speaker 1 (20:51):
And she's like oh, I love her, she's awesome.
Speaker 3 (20:53):
Ah, and like, that's my motivation is like I just
wanna be able to be living myyears like being able to pick up
my nieces and nephews and allmy God children and my 16 baby
cousins I have Like I wanna be.
I'm independent, I live on myown, so fitness is the only way
I'm gonna keep on beingindependent on my own.
Speaker 1 (21:13):
I love that.
Speaker 3 (21:14):
Being healthy.
Yeah, so yeah.
Speaker 2 (21:18):
That's kind of.
I think that's the piece thatreally needs extracted, for how
do you get things done for a lotof people?
For you, your leverage point isyour vitality and being able to
interact with your cousins andnieces, and you wanna be able to
do that for the longest time,and that is the part that I feel
(21:45):
that most people gloss overwhen it comes to picking up a
new habit, whether it's eatingright or working out or making
something about their day sacred.
Is that their why is just,quite frankly not good enough To
look good in a bikini.
It's just not good enough.
It's not big enough.
It doesn't create any leveragefor the action.
So that's really cool to hearyours.
(22:07):
I was gonna ask you anyway, butwe got to it, which is yeah,
that's a beautiful reason towant to keep going, and
everybody has to have one.
Speaker 1 (22:16):
And I think and you're very right that people
don't really think about thelong-term effects of eating
right and exercising.
We think about like, oh, I'mgonna fit in like tighter jeans
or I'm gonna look good orwhatever, but they don't think
about like in 20 years, will Ibe able to run after my kids,
will I be, or my grandkids willI be able to?
(22:36):
Like travel, will I be able todo like the drop it, like it's
hot at the club?
I don't know, at the seniorsclub.
You know what I'm saying Likedefinitely on board.
Speaker 3 (22:51):
I wanna be able to do things long-term.
And it's also very funny too inmy family because I'm known for
my strength for anything, fordefinitely female and definitely
as a human being.
So when anything needssomething moved in my family,
they call all the guys and theycall me Like a jacuzzi had to be
moved, and they're like allright, so we're gonna call Matt,
nikki, vinny and we're gonnacall Courtney to move the
(23:12):
jacuzzi.
And I think like I take pride inthat I'm like, yeah, you know,
like I take pride in being ableto pick up really heavy shit and
pick up all the kids andthey're like we need to move
something.
Speaker 1 (23:22):
Call Courtney, you know, I love that Now for people
who right now it's likemid-January, so people are still
on the like new year, new me,you know a new year's resolution
.
I'm sure you're like reallybusy.
People wanna get into shape.
They've done their damageduring the holidays.
What are like if somebody'snever worked out in their life.
(23:42):
Right, how do they?
What do you recommend theystart doing?
Like well, how do they start?
Cause it gets oh, it could beoverwhelming, cause there's like
so many options and so manydifferent you know diets and
workouts and ways of trainingand things like that.
Like, how do you simplify it?
Speaker 3 (23:59):
Yeah, I'm gonna say, if you've never worked out and
you're like where the hell do Istart my journey?
How you're a trainer there.
To me there's no other way.
I'm not gonna.
I'm talking like very novicepeople on movement.
I just think sometimes, likethe fitness challenges and the
apps are full of shit andthey're not watching your
(24:19):
movement pattern, and thenyou're after six weeks, you're
done with this fitness challengeand you're like now what?
And the people just look ateach other like now what?
And I'm like all right, cool,how are you gonna maintain this?
So to me, my number one is hiresomebody, even if it's virtual,
in-person, you know, whatever itis.
Have a plan to maintain yourgoals, and a trainer is the best
(24:41):
option.
There's no other.
And I know, and I know I'm atrainer myself and I'm a coach
myself.
So people are like you'reprobably promoting yourself, but
we keep you accountable all thedamn time and we're watching
your movement pattern,especially if you don't know how
to move.
I hate when they're like justsign up for the apps and I'm
like but they're not watchingyou how you move, you don't know
over time.
Speaker 1 (24:59):
The proper technique?
Yeah, and you can get injuredtoo.
Speaker 3 (25:03):
You can get injured and you're like I've been
squatting like this for twoyears.
Some people come to me andthey're like I've been squatting
like this for two years and Ijust look at them like, oh shit,
because you just don't know howmuch your body's wearing on
your knees or your back ifyou're not doing it properly.
Speaker 1 (25:17):
So hire a coach hire somebody, hire a trainer.
Speaker 3 (25:20):
Hire a trainer to watch you or do something.
And then my second one.
Let's say we know movementpattern, so we're, you know, a
little bit more veteran to this.
Grab a buddy to hold youaccountable.
Have a workout partner, please.
I'm begging you.
There's like so my I mean mymotivation.
I'm very independent.
That's fine, but somebody justneeds someone to call him out
(25:41):
being like bitch, get to the gym.
I did it, you did it, you're onmy watch, I'm on your watch.
Whatever works, hold somebodyaccountable.
I just feel like that's thebiggest technique in my head.
Speaker 2 (25:52):
No it is People.
Yeah, the starting somethingnew requires accountability.
Like we, as humans, are tribalby nature, we need the community
, we need other people to bethere to pick us up when we're
not, we're not able to.
I mean, just this morning wewere, you know, we checked the
temperature.
We were cold plunging.
We've been doing it for likefive months.
Speaker 1 (26:16):
And today was like she was in a zone of like you
know, the baby woke up at likethree in the morning and then I
couldn't fall back asleep.
So I've been up since three inthe morning and just not feeling
great and he's like we're goingto cold plunge today and I was
like I don't know, it's likeit's snow outside and it's like
the coldest plunge.
And we did it Like I did it.
(26:38):
Yeah, at first I was like I'monly going to do it for a minute
, and then I just ended upstaying for the whole three
minutes.
Speaker 2 (26:42):
Right, and it wasn't like.
I'm not going to pressure herinto doing it.
She's very intuitive and if shetells me like, from a place of
like, knowing that it's not agood idea for her, then it's
like cool, but I'm like, I'mgoing to do it if you want to
join me.
And if you really don't, ifyou're not feeling it, then
don't do it.
And of course you know she'swhen it's down to like, whether
(27:05):
she just doesn't want to or shethinks it's a bad idea, she's
going to, the switch is going toflip.
She's not going to let me do itand then be like oh man, like
that, I should have done it.
I should have done it.
Speaker 1 (27:15):
Especially in the snow.
It was cool, it was, it was acool and we, yeah, we and the
point is is we keep each otheraccountable and this like thing.
That's really hard to do.
You know, I don't know if Iwould be successful on my own
cold plunging a few times a weekif I was doing it alone.
Like we, we keep each othermotivated 100%.
Speaker 3 (27:33):
Yeah, I even do.
I even do online training and Ionly do online training for
veteran athletes.
Like, I don't like onlinetraining for beginners because,
again, I'm not watching yourform Right, and that's a
personal preference.
Some people like it, that'sjust my personal preference.
But the first thing I ask themon every consultation is what's
your support system like at home?
Like, is anybody else on ahealth and wellness journey?
Is anybody else on a fitnessjourney?
(27:54):
Because that's a huge part too.
Like you know, if you're tryingto make Lynn, if you're trying
to do all these things andTony's like chilling there, you
know, eating all the fast food.
Speaker 1 (28:06):
I mean I wouldn't have married him.
You know, and I'm sorry, likethis is something important.
When you're just searching fora partner, like if you're into,
if you want to be with somebody,that like is gonna be a
motivator and not gonna bringyou down.
Like they need to have theinterest, at least the interest
in the want of having thathealthy lifestyle.
(28:28):
Or else, like it's really hardbecause people are eating junk
food around you or not workingout or drinking, or you know.
Speaker 2 (28:34):
And that extends beyond, like the partner you
choose right.
Speaker 1 (28:37):
It's also your friendships.
Speaker 2 (28:38):
Yeah, your circle that you surround yourself with
needs to kind of match what, orat least start to match or have
the intention of getting thereof what you're wanting to call
into your life.
Like you, people are so afraidto make changes in who they're
around because they don't wannahurt anybody's feelings.
But when you truly know thatlike something's off or that
(29:01):
there's not any support withwhere you wanna go, then you
start to make changes and createa different circle, like that
matters 100% yeah.
Speaker 3 (29:10):
Yeah, and you need to have points of your circle
being able to be like I'm at aweak point right now.
Like I am at a weak point, I'mabout to break down and they
pick you up and you're like nah,you badass bitch, you're gonna
fucking do what you gotta do.
But like that's, people alwaysask me like you know, how do we
always stay so positive?
I'm like cause my circle islike mad tight, mad tight.
(29:31):
I don't like fuck what peoplein my circle and they pick me up
when I'm weak.
All the time I'll be like yo, Idon't have it in my head today.
And they're like get ittogether already.
Like you've done this, this,this, this, this.
You're fine.
Like, get it together, but youneed people like that.
Speaker 2 (29:50):
You need an answering service that literally just
cycles through like five to 10different messages motivational
messages, where if somebody'sfeeling like shit or they don't,
wanna do it?
Speaker 1 (29:59):
they just call it.
They just call it, and it'slike you got this.
Speaker 2 (30:01):
It's you just going.
You got this.
Do not give up today.
You're a badass bitch.
You will get through this LikeI would.
Just 50 cents a call.
Speaker 3 (30:10):
I would 50 cents a call Something like that Get
Romeo for it.
Speaker 2 (30:14):
Okay, yeah, oh, my God, the Murphy Brown.
Speaker 3 (30:18):
I also say too, like, because a lot of people like I
live on my own right, so I eventell people, dude, like I have a
background on my phone at alltimes.
It has like a quote and it saysto attract better, you have to
become better.
So you can't do the same shitand expect change.
I put the same post it on mymirror.
I put the same post it on myfridge, so I literally have to
stare at it and be like allright, like you have to
(30:39):
constantly see all the time like, get your shit together.
You're not gonna do the, you'renot an average person, so get
your shit together.
Speaker 1 (30:46):
So Love it.
Speaker 2 (30:48):
Love that.
Speaker 1 (30:49):
So you know, I know a lot, I know you train a lot of
women, right, and I feel likethere's this misconception with
women who, with weight training,that it makes you like bulky, a
lot of people just want to likestick to.
You know, pilati, which is allgreat, those are all wonder.
As long as you're moving,that's all wonderful.
But can you help us likeconvince women to lift heavy
(31:10):
shit, please?
Speaker 3 (31:12):
Yes, oh my God, I can't convince it enough.
Number one for anybody who's inthe pre-menopausal stage women
that are getting older.
It is like not me, so not youbabe.
So apparent Cause pre-menopausalcomes with loss of muscle
growth and loss of bone density.
So osteopenia, osteoporosis,guess what's the only thing that
(31:33):
could counter, counteract it,right.
So counteract it that's whatI'm trying to say is strength
training.
I can't stress it enough.
That's the only thing thatevery doctor now is kind of
hopping on board too.
So some women that arepre-menopausal right now that
are coming to me, they're likemy doctor told me I need to
strength train.
I was like who is your doctor?
I need to give them.
Babe, grab me a weight.
Speaker 1 (31:52):
Grab me a weight Grab me a weight we're literally in
the gym.
What is our doing?
Speaker 3 (31:57):
That's the only thing that counteracts it is strength
training.
I can't stress it enough, andyou know.
The good thing is, though, letme tell you like, at least in my
gym in Hoboken, there is womenhere that are like just badass,
bitching it, putting all theweights on the bar.
So strength training isbecoming more of a woman thing,
I will say that.
But still a stressor the bulkis the main stressor, like the
(32:20):
look of it.
They're like oh my God, I'mjust gonna get so bulky.
I'm like do you know much youhave to eat or put supplements
in your system in order tobecome quote unquote bulky, like
it's really hard to get bulky.
Speaker 2 (32:32):
It would be so like I'm strength, trained like a lot
over the course of Tony liftsone weight and he has an abs the
next day.
Speaker 1 (32:39):
Doesn't make sense.
It's not fair.
What?
Speaker 2 (32:42):
I'm going-.
I'm getting to, was that I?
I don't know how much it wouldtake for me, but I've never
bulked up Like I have,literally-.
Speaker 1 (32:50):
Well, you're just like tall and lean and athletic.
Speaker 2 (32:53):
That's just your but what I'm saying is like you know
, I'm probably more geneticallypredisposed to bulking up, and
I-.
Yeah, it's gonna be hard, forme too, it would have to be so
intentional for me to reallyfocus on doing it.
It's not like I, you just startlifting weights.
Speaker 1 (33:10):
You see, tony, like chugging, like a thing full of
like egg.
You know raw eggs in themorning.
Speaker 3 (33:16):
Yeah, it takes so much supplementation.
It takes so much protein LikeI'm talking so much protein, at
least your body weight and gramsAt least.
Wow, I like I can't even trustit enough.
I've been on a growth phase forbodybuilding for two years and
I'm like, okay, we see resultsnow, like I'm talking actual
growth phase.
It takes time it takes time,like it's not as easy as they
(33:40):
think.
And I will be completely honest, though some people do get
bigger.
I'm not saying you don't, butalso too, are you watching your
nutrition?
Or you just strength, like youcan't just strength train and
think you're gonna go eatcupcakes and think you're not
gonna get bigger?
I'm gonna be like-.
Speaker 1 (33:55):
I mean, that makes sense.
Speaker 3 (33:58):
Right.
So if you're eating correctlyand being nutrition and like,
you're really gonna lean out,you really are.
But if you're eating whateverthe fuck you want on junk food
and you're only strengthtraining, yeah shit, you're
gonna get bigger.
I'm sorry to tell you, likeyou're not taking your diet into
account, what's so fucking ever?
(34:18):
And I really do say the 80, and, lynn, you know this from being
a trainer the 80-20 rule is notin my favor, meaning 80% of it
is really nutrition, like I wishit was.
Like.
Oh my God, if you work out withme five times a week, every
single, it's not like I would bea millionaire.
Speaker 1 (34:35):
I really would be-.
Apps are made in the kitchen,unfortunately.
Speaker 3 (34:38):
Yeah and like growth of muscle is made.
Everything is by what you eat.
And I won't even say 80-20, Iwould swear it's like 85, 90%.
So what's your?
Speaker 1 (34:47):
approach.
You know, all that being said,what is your approach to food.
And like you know when a clientcomes to you and is like, okay,
I wanna get in shape, like Idon't know what to eat.
Speaker 3 (34:57):
Yeah, oh God, it just starts out with so simple.
I just my main focus isfocusing on protein.
First, protein and water.
Those are my two.
Like I don't try to overcomplicate it.
And also, too, I hate whencertain nutritionists right, and
this is dietitians, this is Godforbid, you don't have like a
health concern, so diabetes areon a crazy scale.
I'm talking a normal humanbeing.
(35:18):
So when they're like, okay, youare, you're only drinking two
cups of water a day, now youneed to drink a gallon a day,
I'm like whoa, whoa, whoa.
That's not gonna happen to thenormal human being.
It's not.
Everything needs to develop byhabit.
So if someone's like I onlydrink a two cups of water a day,
I'm like let's try three tofour for the next week.
Okay, now you're up to three tofour.
Like people need to graduallymake it a habit, because if you
(35:40):
go from zero to a fuckinghundred with nutrition, I'm
telling you the chances isborderline, like 10%.
It's actually gonna catch on100%.
Yeah, that's not gonna happenand the first thing I focus on
is protein.
I don't even carbs, fat, don'teven worry about that.
Like, I'm like guys, let's justfocus on like are you eating
three meals of protein?
Let's just start off supersimple.
(36:03):
Oh, you're not doing that.
Let's try to like.
I don't even try to go in grams, I don't try to go into
measurement.
Let's start really simple.
Are you eating three meals aday of protein?
Cool, like, and when you sayprotein.
Speaker 1 (36:14):
Let's kind of get more specific, like fish meat.
Speaker 3 (36:19):
Not like a burger right like not.
Speaker 1 (36:21):
You're not like slamming burgers.
Speaker 3 (36:24):
Steak.
I mean you can eat a burger,but what are you eating ground
beef?
Why is are you eating?
I?
I'm like 90 10, so 90% Leanmeat and then 10% fat, so you
get a little bit of fat andeverything.
So that's like the ground beefI buy.
If I'm buying ground beef, sotechnically can be a burger,
it's just Not a burger atMcDonald's, though.
Exactly like at home.
I'm definitely eating steak.
(36:46):
I'm definitely I'm not a hugefish person, I'm gonna be
completely honest, but I'm notagainst it.
Obviously salmon, sam is alittle bit of a fatty fish, but
it's actually high protein fish,so Sam is like up there.
Um and again, I mean eggs arenumber one.
Chicken is like the cleanestMeat of leanest meat that you
(37:08):
can eat when it comes to protein, but it's sickens me out after.
Speaker 1 (37:12):
When I was, when I was working at the bodybuilding
thing, I was literally eatingchicken and broccoli every three
hours.
I couldn't look at chicken foryears after.
Only in like the last coupleyears, I started eating chicken
again like it's insane Groundturkey and chicken not gonna lie
is the leanest least fatty yeah.
Speaker 3 (37:31):
So.
But man, it's sickens me out.
After a while I'm like oh no,Please.
But then like, try to do somehot sauce on it.
Hot sauce is always my but you,but you also indulge too.
Speaker 1 (37:41):
Like you, you eat others that you don't always eat
.
You're not eating clean all thetime.
Like you got to enjoy life tooright.
Speaker 3 (37:49):
Oh yeah, I tell people can you please just be
happy and healthy, so like ifit's your birthday, can you just
please eat the birthday cakePlease?
I'm begging you actually to eatthe birthday cake.
Like, can we all just fuckingbe happy and healthy?
Because that's when all theCravings come in.
Like people food binge all thefucking time.
I'm like, oh, and I definitelywant to say this, if you're
(38:10):
craving like sugar at night,number one, you're probably not
drinking enough water and numbertwo, you probably don't have
enough magnesium in your body.
So those are two.
Speaker 2 (38:15):
I love my god.
Now we're, now we're.
Speaker 3 (38:18):
I love it.
Speaker 1 (38:22):
Love magnesium.
I have a collection ofdifferent kinds.
Whatever you're feeling, I knowwhich To give you.
I have it every single night.
I don't travel without it.
It comes with me everywhere.
I don't sleep without it.
I don't poo without it.
I'm an anxious mess without it,like a day does not go by
without my magnesium.
Speaker 2 (38:42):
Ask Tony, it's an obsession if I cut this in a
reel right now, it would be thesecond reel about magnesium.
We have another reel.
Speaker 1 (38:53):
I mean, I didn't bring it up.
It's true, I didn't bring it up.
So are there other supplementsthat you think are like must
haves for any normal person.
Speaker 3 (39:03):
Yes, any time, a multi, I think, a multi vitamin.
I mean, I'm gonna say this yes,your food should be giving you
as much Supplementation aspossible, but I'm not gonna lie,
we make our foods that processthe best in the US.
We're not, we're not thecleanest, so, um.
So, food, yes, it's supposed tobe your number one, but what I?
(39:23):
Magnesium, vitamin D with K1000%, especially because we
live in New Jersey.
Vitamin D huge, huge, hugebecause we don't get all the sun
that we should a multi.
And for women, omega-3s becauseof muscle growth and you know
Everything of that in between.
So I take not even, I think,omega 3 with a krill oil, so not
(39:45):
a fish oil.
I'm gonna build krill oilperson because fish oil kind of
freaks me out, like I still getthe aftertaste.
Speaker 1 (39:51):
I'm like no honey, Just booked it the other day.
The fish oil man.
Speaker 3 (39:56):
Krill oil person.
Speaker 2 (39:57):
Okay, maybe we'll switch.
Speaker 3 (39:59):
Yeah, but it's in like a pill form.
Speaker 1 (40:00):
I don't take the liquid, freaks me now, we don't
do the liquid, we take the pill.
Speaker 2 (40:04):
I used to do the liquid I used to.
Yeah, it's gross.
They try to flavor it and itjust makes it worse.
To be honest, yeah, I'm good.
Speaker 3 (40:12):
No, I'm freaking out, but like women with Omega 3s is
huge, because also I also wantto specify this gotta love
low-altz asian women.
Having menstrual cycles is areal fucking thing and our
bodies are very, very different.
So, like I was talking aboutcraving of sugar like women,
yeah, when we have our periodsand we're losing like blood from
(40:32):
our body, that's a real thing.
So like we crave sugarsometimes all the time when we
breastfeeding crave fuckingsugar.
That's a real fucking thing allthe goddamn time.
Also, you know when we areRight before our cycle, little
phase I'm trying to think of allthe things.
Speaker 1 (40:53):
Yeah, that's my, that's my Devil phase where I'm
just a nightmare.
Speaker 3 (40:58):
Yeah, obulation phase .
Ladies, try to lift all theweight when you're ovulating,
because you are a badass bitchwhen you're the horniness,
horniest.
Well, like we are ovulating andour testosterone is like let's
fucking go.
Like we are, we want to lift,like all the way it's usually
during our periods, like it's areal thing, like cycle they
(41:20):
called strength cycling.
Now, like if we actually liftedaround our cycles, we could
really really find out how wecan make our bodies the most,
the highest elevation or thehighest of form.
Speaker 1 (41:31):
So yeah, so during your cycle you're supposed to do
like lighter workouts, nothingtoo intense, right the same
thing as the week before, likeyou're kind of like in a shitty
Like the.
It's kind of crazy as a womanyou only feel good About a week,
a week and a half in the month.
Speaker 3 (41:50):
Literally.
Guys, listen up.
Having our periods is a realfucking thing and you might die
if you actually had it.
Speaker 1 (41:57):
Yeah, tony would not be able to handle it.
I don't think, I don't think noman would be able to handle it.
Speaker 2 (42:02):
We're simply not built for it.
Yeah, it's rough.
Speaker 3 (42:06):
No, it's rough like cravings.
You're definitely also to likeright when you get your period.
Like high protein, ladies.
Like high, high, high protein.
Speaker 1 (42:15):
That's why I had to eat lunch today.
I'm getting my period in a fewdays and I had to eat.
I couldn't juice all day.
I had to eat my chicken.
Speaker 3 (42:22):
Just saying no you're going through craziest right
now, like you have to eatprotein because you're about to,
like you know, drop egg, loseblood, like everything.
Like you need to eat Protein,oh my god, so much when you have
your period.
Speaker 1 (42:35):
So do you run or recommend people like workout
based on their cycles?
Speaker 3 (42:40):
If you could?
Yeah, definitely, I understand,like they like right, so I'm
come, I'm about to compete inlike a year, so, like that's not
possible right now, I need tocertain strength chain on
certain days and it's just gonnafucking happen.
But if you have the option totrain around your cycle, held to
the fucking yeah, it will beoptimal, like the most optimal
thing for women to be able to dothat.
Speaker 2 (43:00):
Are there people, that People probably likely
women that have put out trainingprograms around?
Speaker 3 (43:05):
Yeah, this specific thing, yeah, yeah, there are I
personally looked into it, so Iso, but yes, because there's so
much talk about it.
Speaker 1 (43:15):
There are online that like just tell you what to do
in what week, and there's an appcalled, I think, 28 that, like
you put your date in of likeyour, your Projected period day
and it tells you like what kindof activities you can do.
I don't, I think, if you haveto pay for it.
I already know like I track my,my period.
So I already know and I workwith my trainer, with Ashley
(43:37):
live back.
You know her, yeah, she'sawesome.
I've been working out with herfor three years and I just tell
her, like you know, I've justgot my period, I'm not feeling
like the greatest, and she'lljust like lower the intensity
and then some weeks I'm like,yeah, let's go.
Speaker 3 (43:50):
You know, and she just like, yeah, yeah yeah, I
know, yeah, definitely, like youknow, I would never suggest
like a heavy ass, leg day, lowerbody day, when women have their
periods, like it just are.
Also like our hips aredifferent when we have our
periods, like our muscles aredifferent, more, more like
Elasticity, it's just different.
(44:11):
So I just wouldn't suggest it,if you can.
You know so good to know.
I'm sure fucking post onInstagram.
I wrote a whole thing about it.
Let me tell you it was sharedover like 500 times.
Speaker 1 (44:24):
Yeah, it's important.
Because it's important, I feellike people don't talk about it
enough.
You know, yeah, the woman bodyis a we wild, is a wonderland.
Wait, no, is that the wild?
Speaker 2 (44:34):
What is that?
Speaker 1 (44:35):
John Mayer body is a wonderland body is a wonderland,
so how can people find you,follow you all that stuff?
Speaker 3 (44:44):
So irongracefitnesscom I am any day
.
If you type in Google irongrace, you'll definitely find me
, but also Courtney underscore,roselle Courtney, I don't know
why.
In Facebook I have an alter ego.
I say this all the time, butI'm Courtney Lynn, I don't know
oh yeah.
Yeah, I'm alter ego, um, butany social media with Courtney
Roselle I do answer, so I do nothave an answering people for me
(45:05):
.
Even when I was on the Titangames, I got 372 dms.
I answered every one of them,yeah so irongrace fitness at
Gmail, um, but I directly answerall questions.
Anything you guys need, I'mhere for the health and wellness
journey amazing.
Speaker 2 (45:22):
Are you taking on new clients?
Speaker 3 (45:24):
I am taking on.
I'm taking on way more onlineclients.
I have like about like one slotfor in person left.
It's just a busy season, butfor online for all my veteran
athletes, I'm definitely takingclients.
Speaker 1 (45:35):
Wonderful.
Well, thank you so much foryour time.
It was so great chatting withyou and we'd love to have you
again, for sure, on the show.
Um, and yeah, everybody followCourtney Roselle, and thank you
again for chatting with us andlook out for her motivational,
motivational hotline.
Speaker 3 (45:53):
Hey, yep, 50 cents, 50 cents.
Speaker 1 (45:55):
That's it.
Thank you, courtney.
Speaker 2 (45:56):
Thank you so much.
Speaker 1 (45:57):
You're welcome.
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