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

The Grace & Grit Podcast takes the health fairy tale you've heard all your life and turns it upside down and inside out, helping women rebuild their relationship with their body once and for all. Placing the focus on love and respect, rather than the aggressive demands and unrealistic expectations that have become the norm, Courtney Townley is determined to help women mend the fabric of what is driving the female health story. After nearly 2 decades working in the fitness industry as a trainer and health coach, Courtney shares her own insight and that of other professionals that she interviews on topics like movement, nutrition, mindset, recovery, and common obstacles women encounter in the pursuit of deep health and happiness.
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Grace & Grit Podcast: Helping Women Everywhere Live Happier, Healthier and More Fit Lives
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Sep 14, 2019

The month the theme on the Grace & Grit Podcast is Women’s Health Through the Ages.

Last week I dished out some advice about how to raise our girls with Grace and Grit and, in this week’s episode, I share a few thoughts about how women in their 20’s & 30’s can build a life without sacrificing their health to do so.

Even if you are well past your 30’s, this podcast is a great reminder to all women about the toll that too much stress can take on the human body and how we can help one another to navigate life more gracefully.

Have a listen. Share your thoughts. Better yet… share this with a woman you love.

You can listen here: https://graceandgrit.com/podcast-182/

And did you know, The Consistency Code has officially reopened? We begin September 21st! Learn more and register here: https://graceandgrit.com/thecode

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Sep 7, 2019

How do we raise girls to honor the needs of their body, mind, and soul?

How do we raise girls to develop deep self-respect and self-love?

How do we raise girls to build resilience against “diet culture”?

We lead from the front, of course. Regardless of whether or not we have daughters.

What would a girl learn from you about self-care, self-respect or even self-love if she observed you for a day?

That is a powerful thing to consider if you are someone who recognizes that women are more than a body and deserve more than what the diet culture has offered them.

In this episode of the Grace and Grit Podcast, I explore the challenges girls are facing in today’s culture and how we can show them, by example, what it means to direct yourself with Grace & Grit.

You can listen here: https://graceandgrit.com/podcast-181/

Sign up for the FREE Masterclass for Women (Make It Stick:
How to Ditch Your Bad Habits For Good) here: https://graceandgrit.com/makeitstick

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Aug 31, 2019

You can’t hate your way health, but oh how women try!

You also can’t just “love yourself” when you have been practicing hating yourself for years or decades.

I have long preached on the podcast that self-respect is the gateway to self-love, and a much easier place for a woman to start improving her relationship with herself.

That being said… self-love IS a worthy pursuit, and not just “self-love” but unconditional self-love.

Most women I have worked with over the years only grant themselves love if it is earned (if they grant themselves love at all), and in this episode, I do a deep dive into why developing unconditional love is paramount for deep health.

Have a listen. Share your thoughts! Or better yet… share with another woman who could benefit from hearing the message!

You can listen here: https://graceandgrit.com/podcast-180/

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Aug 24, 2019

There is a more graceful & sustainable way to improving your health than what is being presented to you in the mainstream diet and fitness industry.

Rather than looking outside of yourself for the answers, I believe that it is more about looking inside. Yeah…I know…not what you wanted to hear. Because… inner work…

Isn’t a quick fix.

It isn’t sexy.

It isn’t something that can be captured in a photo on Instagram.

Deep health, in my humble opinion, is only possible to the extent that you are willing to go in and get to know yourself – and the capacity you have to lead yourself.

So this week we are revisiting the power of self-leadership and why it is the linchpin to improving your health story.

You can listen here: https://graceandgrit.com/podcast-179/

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Aug 17, 2019

Consistently honoring the needs of your mind, body and soul is no small thing. It will require you to learn new skills, set boundaries, risk failure, and lean into discomfort often and much.

And you will need a strong dose of courage to do those things.

Cultivating a state of deep health requires that you practice being courageous and in this episode I dish out suggestions for how to do just that.

Have a listen. Share your thoughts.

You can listen here: https://graceandgrit.com/podcast-178/

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Aug 10, 2019

in·teg·ri·ty
/inˈteɡrədē/
noun
1. the quality of being honest and having strong moral principles
2. the state of being whole and undivided

Women come to work with me NOT because of the extra weight they are carrying or the lack of energy they are experiencing (although they often convince themselves that IS why they are seeking out my help).

The real reason women come to work with me is that they want to get themselves out of what I call integrity pain.

What’s integrity pain? The emotional and physical pain that is a direct result of your actions being misaligned with what it is you say you want for your life.

Getting out of integrity pain requires deep honesty with yourself and a willingness to see yourself as a complete and whole person, not just a body.

And that is a very tall order for many women who have spent years, decades and even a lifetime being indoctrinated by the diet industry.

Curious to hear more? Check out this episode of the Grace & Grit Podcast and, if you love it, share it with a woman who you think could benefit from hearing the message!

You can listen here: https://graceandgrit.com/podcast-177/

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Aug 3, 2019

For decades the diet industry has encouraged women to pursue smaller bodies by way of restricting food, which has ultimately, lead to the restriction of so many other things.

Restriction of self-respect.
Restriction of happiness.
Restriction of living life full out.

…until the “weight goal” is achieved.

All this “restriction” is depleting health not fortifying it.

Deep health, which I define extensively in this episode, is created from a place of expansion, not restriction.

Have a listen to this week’s episode to find out more about why I teach expansion to my clients, rather than restriction, as a way to improve health and, if you think it is valuable, share it with another woman who you think could benefit from listening.

You can listen here: https://graceandgrit.com/podcast-176/

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Jul 27, 2019

Summer brings back fond childhood memories for many women; a time when we were less concerned about productivity and far more interested in seeking out fun, new adventures and even making new friends.

Most women I coach to improve their health and overall happiness with their life could benefit from an infusion of that childlike spirit.

Play, laughter, adventure, creativity, social connection and nature are nutrients that many women have pushed aside in their adult years because they are things that feel like guilty pleasures.

In this episode of the Grace & Grit Podcast, I remind listeners why these elements are so essential to your health and how to start infusing your life with more of them.

You can listen here: https://graceandgrit.com/podcast-175/

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Jul 20, 2019

Summer presents us with a lot of opportunities to celebrate, travel and enjoy the company of family and friends, which can be oh-so-good for the heart and soul AND a little (or a lot) challenging for women who are trying to improve their relationship with food and alcohol.

In this episode, I talk about some of the biggest challenges people face in social situations and how to make choices that won’t have you regretting your decisions the next day.

Have a listen. Share your thoughts. Pass this on to a woman you think could benefit from listening to it.

You can listen here: https://graceandgrit.com/podcast-174/

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Jul 13, 2019

The diet and fitness industries would have you believe that if you want to rock your swimwear (or any “wear”, for that matter), you need a detox, a highly specialized diet or a new exercise routine.

What you really need, I would argue, is to change the way you are thinking about your body.

When you shift your focus from all that is wrong with your body to all that your body is doing awesomely well, not only do you feel better, but you DO better. You take better care of things you appreciate. #truestory

In this episode of the Grace & Grit Podcast, I talk about ways to mend your body image so can spend less time beating yourself up and more time embracing the preciousness of summer.

Have a listen. Share your thoughts:)

You can listen here: https://graceandgrit.com/podcast-173/

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Jul 6, 2019

Last summer was NOT my best summer ever.

It was emotionally draining and I committed to way too many work projects, which made me feel like I literally missed the magic of summer. Which, I had a lot of disappointment about.

So, this year I took some time to be intentional about how I move through my summer, so I can experience as much summer magic as possible.

In this episode of the podcast, and all month long, the Grace & Grit Podcast will be dedicated to helping you design and live a summer that nourishes your mind, body, and soul.

I hope you’ll join me as we travel through the next few weeks, so you too can be very intentional about how you live your precious summer days.

Listen in and share. I’d love to hear about your Best Summer Ever!

You can listen here: https://graceandgrit.com/podcast-172/

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Jun 29, 2019

Mental health should be a priority for EVERYONE, which is something we have emphasized throughout this month on the Grace & Grit Podcast.

Nourishing your mental health looks like:

  • Learning skills that help you navigate life challenges, gracefully.
  • Taking responsibility for your lifestyle choices.
  • Learning how to process ALL emotion without defending, distracting or numbing yourself.
  • Making difficult decisions to stay true to who you are and what you want for your life.

…just to name a few things.

My guest today, Marianne van den Broek Ph.D., is a licensed MD and psychiatrist, who spent 17 years pursuing a profession in the medical field that she eventually decided was not a good fit for her. So, she gave herself the grace to pursue work that DID feel in alignment with who she is and her mental health benefitted tremendously from it.

Yes, even mental health experts have to make hard decision to honor and protect their own mental health.

You can listen here: https://graceandgrit.com/podcast-171/

And, grab this month’s FREE roadmap. It highlights the main points in each episode and captures your biggest takeaways. Download yours here: https://graceandgrit.com/mentalhealthroadmap

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Jun 22, 2019

I am super excited to have with me today, Veronica Valli to talk about something our culture has really normalized to the point that it is nearly impossible to escape, which is, the consumption of ALCOHOL.

Alcohol is everywhere!

=> When you go out to eat, it is very common to be asked if you want a cocktail.

=> The media inundates us with ads promoting alcohol.

=> Nearly every social occasion you are invited to will present you with an opportunity to drink.

=> Most people associate downtime, fun and relaxing with alcohol.
We are living in an age where we have made the consumption of alcohol SO normal, that many people struggle to drink less because they literally think their life will be less enjoyable without it.

And the craziest thing of all is that it is costing people a lot to drink.

=> It is costing people their ability to face difficult emotions head-on.

=> It is costing people their ability to be authentic and real.

=> For many, it is costing them self-respect, because alcohol is preventing them from improving things in their life they say are important to them, like health and relationships.

In other words, drinking costs a lot in terms of both mental and physical health. Which is precisely why I could not be more excited to have Veronica Valli with me today to talk about why you drink and how to stop.

You can listen here: https://graceandgrit.com/podcast-170/

And, grab this month’s FREE roadmap. It highlights the main points in each episode and captures your biggest takeaways. Download yours here: https://graceandgrit.com/mentalhealthroadmap

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Jun 15, 2019

Dr. Sarah Sarkis is a psychologist, writer, and performance consultant with a private practice in Honolulu, Hawaii. Her integrated approach is big on science, low on bullshit, empowering her clients to achieve long term change and growth through an eclectic blend of psychology, neurobiology, and functional medicine.

In this interview, we touch on so many points relevant to modern-day mental health, including:

*The importance of being emotional flexibility
*Learning how to embrace ambiguity
*Where to start improving your mental health
*The role self-awareness plays in mental health
*How to find a great therapist
*The danger of avoiding difficult emotions


…and so much more.

Listen in and share your thoughts!

You can listen here: https://graceandgrit.com/podcast-169/

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Jun 8, 2019

In this second episode of the “Modern Day Mental Health Theme”, I introduce 3 simple steps to to help you immediately improve your mental state.

  • Clear physical and lifestyle clutter
  • Pause to notice & name your what you are feeling and why you are feeling it.
  • Choose to feel with intention.

These are strategies I have used for years to help my clients unpack their stress and more consistently honor the needs of their mind, body, and soul.

Have a listen. If you reap value from it, please consider sharing it with another woman who could benefit from listening.

You can listen here: https://graceandgrit.com/podcast-168/

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Jun 1, 2019

While we are facing a tremendous amount of physical health challenges in our culture today, mental health is the most pressing issue of our time.

Our ability to prevent, heal and manage modern-day health challenges is heavily influenced by the state of a person’s mind.

If you are serious about cultivating deep health for yourself, you would benefit tremendously by focusing as much attention on your mental health as you do your physical health. Perhaps, even more so.

In this episode of the Grace & Grit podcast, I introduce why I chose this theme and what you CAN do to positively influence the state of your mental health via your lifestyle choices.

You can listen here: https://graceandgrit.com/podcast-167/

And, if you missed last month’s Roadmap, Finding Freedom Through Discipline, be sure to grab that here: https://graceandgrit.com/disciplineroadmap

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May 25, 2019

Progress is not linear. (Read that again!)

  • You will make mistakes.
  • You will revert to behaviors that don’t serve you from time to time.
  • You will “test the waters” to the point of unraveling some of your good work.

In other words, you will find yourself “misaligned” along the path to change. It happens. It is part of the process.

Being misaligned is where we learn and are presented with the opportunity to REALIGN.

With practice, realigning yourself gets quicker and more graceful. Yes, really.

Listen in to today’s episode to get some tips and tricks for how to bring yourself back into alignment along your health journey, when life throws you a curveball (and there will be many, because…well…LIFE:)

You can listen here: https://graceandgrit.com/podcast-166/

And, grab this month’s FREE roadmap. It highlights the main points in each episode and captures your biggest takeaways.

Download yours here: https://graceandgrit.com/disciplineroadmap

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May 18, 2019

There are 4 primary practices that I teach all of my clients to ensure that they make progress towards their goals.

  • Self-Awareness
  • Organization
  • Follow Through
  • Realignment

These 4 practices can be applied to any area of your life to supercharge it.

If you are looking for ways to supercharge your life in any way, do not miss this episode!

You can listen here: https://graceandgrit.com/podcast-165/

And, grab this month’s FREE roadmap. It highlights the main points in each episode and captures your biggest takeaways.

Download yours here: https://graceandgrit.com/disciplineroadmap

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May 11, 2019

Last week on the podcast we talked about the difference between using discipline as punishment vs an act of love.

And this week, I am teaching you 5 ways to apply more self-discipline in your life in a way that feels simple, kind and even joy-filled.

If you struggle to show up for yourself consistently, and you know that developing more self-discipline would help you do just that… do not miss this episode.

You can listen here: https://graceandgrit.com/podcast-164/

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May 4, 2019

In my opinion, there are two ways you can think about discipline, and how you choose to think about it has everything to do with your ability to use it to move your life to higher ground.

What do you make discipline mean?  

What could you make it mean?

Do you want it to be a form of punishment or a form of devotion?

Do you want it to mean restriction or freedom?

Do you consider it a "have to" or a "get to"?

Do you apply it to your life because you "should" or because you "want to"?

You get to choose!  And your choice in how you perceive it and use it matters.  A lot actually.

Listen to this episode if you would like to mend your relationship with discipline.

You can listen here:  https://graceandgrit.com/podcast-163/

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Apr 27, 2019

This week’s episode on the Grace & Grit Podcast is the final installment of the Self-Leadership (and why it matters to your health) theme, and I am talking about the two final pillars: self-compassion & self-discipline (aka Grace & Grit).

We need BOTH grace (self-compassion) and grit (self-discipline) to live a healthy, joyous life. The hard part is embracing the quality that doesn’t come as natural to you and not misuse the one that does.

As a health coach, I have seen women manipulate self-love into rationalizing why they shouldn’t have to apply the self-discipline that will help them get happier or healthier. And I have witnessed women use self-discipline to the point of self-destruction because they clearly lack love for themselves.

I am a champion for residing in the space between self-love and self-discipline, which is why I named my company Grace & Grit. One without the other will cage what is possible for your life.

Listen in to this episode to hear more about my thoughts on this and learn a few of my favorite strategies for finding your balance between the two.

https://graceandgrit.com/podcast-162/

 
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Apr 20, 2019

We have covered a lot of ground on the Grace & Grit Podcast this month in regards to Self-Leadership and why it matters to your health.

In the first two episodes (159 & 161) I talked about the importance of developing self-respect, and why self-awareness is so essential to self-development.

You may have self-respect, you may have self-awareness, you may have a game plan for developing the parts of yourself that need developing, but if you can’t manage your time, your energy, or your mindset – you will struggle unnecessarily to make progress along your journey.

This episode is all about helping you to take back control of your time, energy and mindset so you can create the level of success you truly crave with your health, and ultimately, your life.

Have a listen. Share your thoughts. And if you love it, please consider sharing it with a woman you believe could benefit from listening too!

https://graceandgrit.com/podcast-161/

 
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Apr 13, 2019

This month on the podcast we are talking about what means to be self-directed along your health journey and the 6 pillars that make-up powerful self-leadership.

Last week we did a deep dive into the most foundational pillar, which is self-respect and on this episode, I talk about self-awareness and self-development. Plus I dish out some tips for improving both of these areas with more ease and grace.

I also interview a client of mine at the end of this episode who shares her insight on what it is like to work with me. :)

Click the link to have a listen. Share your thoughts and send this to a woman who may benefit from hearing it!

https://graceandgrit.com/podcast-160/

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Apr 6, 2019

Some health coaches heavily focus on nutrition, others on fitness, and others on mindfulness.

While the work that I do as a coach addresses all of these things in depth, the thing I am MOST passionate about teaching clients is self-leadership, because, without it, nothing else will stick for very long.

In this episode of the Grace & Grit Podcast, I introduce what I believe to be the 6 pillars of powerful self-leadership, how self-leadership impacts your ability to take care of yourself and I do a deep dive into the most essential of these pillars: self-respect.

This is perhaps, one of my favorite topics to date on the podcast because it is the bedrock of the work that I do as a coach.

Over the course of the next month, I will be addressing all 6 pillars of self-leadership and how these pillars directly influence your health story.

Click the link to have a listen. Share your thoughts. And if you love it, please consider sharing it with a woman you believe could benefit from listening too! https://graceandgrit.com/podcast-159/

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Mar 30, 2019

Everywhere you turn it seems there is a new diet or exercise program being marketed to you, but how often do you see the wellness industry pushing the importance of sleep?

Sleep is the linchpin to your health, according to Matthew Walker Ph.D., who wrote the awesome book, Why We Sleep.

Matthew Walker is Professor of Neuroscience and Psychology at the University of California, Berkeley, and Founder and Director of the Center for Human Sleep Science. He is has been deep in the study of sleep for more than 20 years and his book is both illuminating and horrifying.

I strongly encourage every human who values their health to read this book and in this episode of the Grace & Grit Podcast, I highlight some of the biggest takeaways from Walker’s book and dish out a few of my own tips for better sleep hygiene.

Have a listen and share your thoughts!
https://graceandgrit.com/podcast-158/

 
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