Are you staying hydrated going into your weekend? I've been using the app Water Drink Reminder and it's been pretty convenient. A little water glass pops up at my selected reminder intervals and asks me if I have had enough to drink today😜👌You can track tea and all sorts of other beverages, but I use it solely for my water. Check out my latest blog post (link in bio) for more info on hydrating! ▪ Headed into the weekend, planning to log off again and connect, meaning minimizing my own personal scroll time - not just refraining from posting on social media. I know the weekend tends to be where you sprawl out and scroll for hours because you're not actually supposed to be doing work😉but I challenge you to put your phone away, if even for just an hour. I guarantee if this tells you nothing more, you will get a real good feel for how addicted to your phone you are...it's real stuff, I'm hardly even joking, though can we all agree it's funny, right? ▪ Remember, new morning routine comes out Monday! Sign up for that issh if you're into it (eepurl.com/cyPcT5). Here's an extra tip for the water💧Squirt some lemon in there and drink it warm or room temp! The pH of lemon is alkaline but because it is acidic in the stomach and our stomachs are acid tanks, it stimulates acid production, which you need for proper digestion. Did I throw you off with warm or room temp?🙊😜Tell me, how do you like YOUR water??

4 Tips to Understanding Water & Hydration (pt. 1) up on the blog today [link in bio]! Get my take on why we all know hydration is good for us, but none of us are actually drinking enough water😆Hydration is crazy y'all! ▪ Have you experienced your own epiphanies just from drinking more water?? I'd love to hear your experience! Drop it below👇 It's always so cool to hear the way people's eyes get opened just by sipping a little more water each day💗✌️🌱

Gotta be honest. I woke up late and I did NOT want to do my morning routine! I just wanted to get a start to my day. However, I could already feel my mind racing with "all the things I have to do today" so I intentionally made myself slow down and get that 15 mins in! It's not a chore, it's for my wellbeing. Try remembering that next time 'you don't wanna' around your health. Feel empowered by it! Not slowed down✌ ▪ 📷Classic lizard stretch🐊 Wakes up the spine, the internal organs, the neck, the shoulders, gets in that side body stretch, and works with a breath rhythm too! What's not to love?! I think this nice comes second in stretches I love (next to the neck rolls I talked about on Monday.) ▪ Give it a try yourself... start in a tabletop position and give yourself a moment to find your perfect posture here. Gently press the crown of your head forward, relax your shoulders, press your palms down into the mat and spread your fingers wide. Take a nice deep inhale here. As the exhale comes, slowly peer over your right shoulder, looking all the way back towards your left big toe. Pause here and as the inhale comes, come back to the center line, then exhale to look over your left shoulder; all the way back towards your right big toe. Use the breath and move back and forth for upwards of 1-2 minutes. It really is a great way to wake up! ▪ Interested in getting a 15min morning routine like this to your inbox? New moves come out Monday morn! eepurl.com/cyPcT5 or link in bio😊✌💞

Hey! My name is Courtney and I am incredibly passionate about empowering others to take their health into their own hands through exploration of food and finding what works for THEIR individual, unique bodies. Starting with mindset, finishing with fitness/movement. However, this seems to be totally backwards from how most people's journeys start. I know mine personally started with exercise, turned to food, and I'm still in the process of getting my mind blown on just how vitally important our perspective and mindset is in our lives and on our bodies! My journey to health and happiness has been a long and windy road and there is so much hype about "self love" right now. I want to be clear: strive to love yourself where you are at right now, no matter where that is. Love yourself enough to want to make a change. Take deep breaths, take small steps, and just start. Starting really is the hardest part! Above all else, don't be afraid to be yourself. The world needs more individuality, more uniqueness, more YOU. It's okay to disagree, we can't all see eye to eye on everything. The relationships I cherish most are the ones that prod me to think outside the box and get out of my comfort zone. So in conclusion: love yourself, love your life, change the world. Lead by example, get that ripple effect started. Don't take shit from no one. Do your thang and be the best version of yourself you can be - whatever that means to you!  ▪ I'm currently accepting a limited number of new clients. If you want any help getting started or are looking for further guidance, you can schedule a no obligations, no-strings-attached, 15-minute consultation with me on my website or via the link in my bio (http://www.health4happiness.support/work-with-courtney). Please know, you are never, ever alone❤️📷@kimandphilphoto

Gotta be honest, still not feeling suuuuper duuuuper confident in my smoothie making game. Gotta channel some @devonxdevine 💕😍 Gimme 'dose tips giirl! 😉☺️ I'm mostly interested in creating a light, snack style smoothie. An easy go-to between meals or to tide yourself over while you make a meal. I want a creation that is super delicious, 100% natural, and has 0 formula, only real-from-the-earth foods. I've done the whole nutrient dense and protein smoothie thing before. This is not that. You got some tips? Pass 'em along👇👇👇 > 📷: ••Ice••Large Handful Frozen Organic Greens••1 Scoop Hemp Harts••Small Handful Coconut Flakes••1 Banana 1/4c. Raw Dairy••2 tbsp sunflower butter••dash of salt••1/3 c. crushed pineapple. It was decent😜

So far totally falling in love with these @tmacfitness workouts. They're everything I want in a 30 minute cycle: warm up, core, sweat, challenge, savasana✌ Plus the switch between stability and hiit everyday is great too! ▪ One thing Todd said that stood out me today is visualizing something in your mind to help you push through the challenging part of the exercises. Instantly my grandma popped into my mind😄 I want to be strong and fit, as well as have the stamina and endurance the push through everything I'm doing right now and show her that I am a responsible and successful individual. She believes in me and it's more than I could ever ask for. ▪ Do you have something or someone you can dig deep for? To push through during hard times?

It's a beautiful day in the PNW, sunny day, 60°, & we just picked some glass down at the beach☺felt so good to be outside!🌞 Have you stopped to smell the flowers today or at least take some time for yourself?

Words simply cannot express how proud I am of my client/aunt, Wendy. I have trained, coached, and given guidance to her since I started my business back in 2014. The girl she mentions who "gave her permission" to leave the house in her new bikini is her 20 year old daughter😀 (can you imagine the feeling?!). I practically cried when I got this text! Hours later, my aunt sent me an email talking about her plans to stay active and exercise while on vacation!! THAT'S when you know it's become a real lifestyle change!💪 "Diet and exercise" are terms so over-used. Please, above all else, make sure you're doing this for long-term sustainable health and genuine happiness! To be healthy and strong in your later years, to be able to be there for your family, to go out in the world and do things you've always wanted to do! Yeah, three years means she's well on her way, but you know how she got there? One foot in front of the other, one step at a time, and I swear every single time I see her, she's enjoying life more and more😁💖💞 #thisiswhatilivefor ▪ If you haven't heard me mention it, I'm currently taking on a limited amount of new clients! You can schedule a no obligations, no-strings-attached, 15-minute consultation with me on my website. Sometimes getting started can be the hardest part. I'm here for you❤✌

If I can toot my own horn just a little, I'm reallllly enjoying the core portion of this week's morning ritual routine🎺😆 Just enough burn to *almost* make me want/need to break, but just enough time that I can stick through it. Pushing your comfort zone like this how you make gains😄💪✌ ▪ Every core portion of the morning ritual routine is in intervals of 30s workin', 10s rest, for 8 rounds. You can do anything for 30 seconds right?😉 Pictured: lunge pulse. Give it a try yourself! ▪ Interested in getting in on these 15min morning routines? eepurl.com/cyPcT5 or link in bio. Where are my #TMADTribe peeps at who are doing this with me? How do you feel about the moves this week??

I'm going to miss this view and our first apartment together. We've had so many memories here! But bigger and better things are pulling me back to Portland!! ▪ I was going to keep it a surprise from most of you😉 If you are signed up for my monthly newsletter then you're already in the know, but I've decided to make the announcement public because friends, clients, connections😄. I want to connect with the oh so many people I know/see here on Instagram that live in Portland! I am also actively looking to take on 5 more clients to work with for months to come. Even though my business is online and I can work with you wherever you are in the world, it'd be cool to get some PDX based clientele! That in-person connection just makes a world of difference. We're also still looking for a house to move into and I'll be making more yoga based/wellness/healing arts connections with the move too. So much excitement! ▪ Do YOU live in Portland?!? Let's connect!! #pdx #movingtoportland #connections

Simple Lunch: Homemade asian chicken salad and a cup of homemade Mexican chicken soup. Mixing the flavor combos I guess, didn't even realize it 'til after I sat down to eat😜 ▪ Simple "cafe" style foods are my favorite to make. Soups, salads...I used to say sandwiches too, but I *barely* eat those anymore... What's a couple of your favorite dishes to throw together on the fly?

Note to self: hips up, girl! 😆😅 Still working on my pushups, but it feels so good to sweat!! Thanks to the @whole30 and their partners I get to try out a month free of @tmacfitness (and you could too if you subscribe to their newsletter) & I'm *really* liking these workouts! ▪ Advertised as 20 minute workouts but still include a nice core-engaging warm up & cool down with gratitude & savasana - both totally my jam! Designed for the busy person who just wants to stay in shape and needs a good workout push🙋🙌🙋 That's meeee! Working up a swear is so important to the body, but it's so easy to let it get away from you. Do you sweat everyday? What's your workout method?

Lately I feel like I've been getting the question a lot, "What do you do for work?" and I am always pausing and saying...I'm a wellness lifestyle coach...😅 The other night I met a really lovely girl who asked me, "What does a typical day look like for you?" What a great question! Since I am currently in school, I'm dedicating Mondays to my business. Getting caught up on all kinds of good things that I can serve my community with. Throughout the week, I continue to work on school things, visit my grandparents, spend time with my boyfriend, some friends, and lots of time in the kitchen. I'm proud to say that I have also successfully been fitting in a 30min workout during my lunch hour!💪 ▪ Tonight I'm on-boarding a new client. Getting him set-up with what his goals and where we'll start together. When I work with clients I always start with the mind. If you are stressed and can't manage it well, then you're not going to be able to even digest your food well, let alone handle other every day life situations. Once we've got your mind right, I move on to evaluating your diet, and lastly we look at fitness. Most people don't come to me wanting stress management or even a look at their food, but it makes a world of difference and no one has complained yet. Mostly people have fitness goals and they want to reach them. We tackle that, absolutely. Just not before some sort of perspective flip.😉 ▪ If you or someone you know wants to tackle your mind+body and start *really* living a life you love, I'm currently looking to take on 5 new clients for the rest of the year. First come, first served, obviously😊 If you are interested check out my website and shoot me an email. You can always contact me with questions, no obligations. I love getting to know people, so don't be shy✌️💕

I've been learning about Blood Sugar Regulation in school and a very interesting question was posed: "Are our lives stressful? -OR- Do we keep our bodies in a continual state of stress with sugar and interpret everything around us as stressful?" ▪ I'm finding it incredibly fascinating to continue to learn just how amazingly efficient our bodies are designed to run. I knew that we are designed to sleep well and rise in the morning with energy, feeling rested, but I didn't know that is supposed to sustain you ALL DAY & that you are actually supposed to be hungry in the mornings too. I also didn't realize that your body should experience hunger between meals WITHOUT cravings, especially for sugar or refined carbs, and that your energy levels after meals should remain the same, upbeat, no fatigue or tiredness.  ▪ I certainly have some work to do with my own body. I def get tired after meals and totally notice dips in energy in the afternoon, particularly when I eat sugar. Go figure! The cool thing about this is it's all a learning experience though, right?!? I just love learning about my body and what works for ME specifically. Have you ever thought about exploring what works for your body? Have you actually done it? How'd turn it out? I'd like to know! ▪ 📷Pictured: sweet potato hash topped with a veggie scramble and artichoke anti-pasto from Trader Joes👌

I was excited to sit down to my morning ritual routine this morning because it's a new week and that means some new movements! Week 2 already feels a lot smoother than Week 1, particularly with my sinus congestion being gone and a clearer mind with meditation. Remember, it's a practice and it won't work unless you work it.🙏👌 ▪ Pictured here are neck rolls, and they feel soooo good! This is seriously one of my favorite stretches. It's so simple and so good for our bodies. I open almost all my yoga classes with this move. We tend to carry so much stress and our shoulders and our neck, it's nice to find a rhythm with the breath and stretch it out a little. Give it a try yourself! Bow your head down to your chest with an exhale, take inhale and as the next exhale comes roll your right ear to right shoulder. Pause and take a nice deep inhale and as the exhale comes very slowly roll your head back across the chest, left ear to left shoulder. Pause again here, inhaling, and the next time you exhale, again, roll the neck back across to the other side. This is super meditative in itself! ▪ Interested in getting a chill 15min morning routine to your inbox? eepurl.com/cyPcT5 or link in bio. I hope you're having a super awesome start to your day! It's going to be a good week👊💓✌

Almost couldn't get myself to post this because I look RIDICULOUS😅🙈 but whatevs #thisreallife ✌ When I met this amazing woman back in January, saying it was really cool is a complete understatement. Without going too fangirl status, Melissa Hartwig is a huge role model and inspiration for me. I've been following her program and journey for ~4 years now. It was her program (@whole30) that really helped jumpstart my relationship with food and I believe plays a huge role into how I got where I am today. I sincerely hope that one day I can make even a fraction of an impact on people and the world the way that this woman is💓🙏💗💪 ▪ BTW I'm going to start living up to my "log off and connect" ideals on the weekends and stop posting Sat/Sun. So remember to sign up for the new morning routine this weekend (link in bio by Sunday or eepurl.com/cyPcT5) & I hope you have a good one! Get outside, enjoy the company of someone who means a lot to you, or at the very very least R E L A X!😘 ▪ ~1 week later REGRAM from @melissa_hartwig - Original quote with photo: "I stopped waiting for the light at the end of the tunnel and lit that bitch up myself"👇👇👇 Lately, I've been having some intense conversations at the request of total strangers. Life or death intense. Clean or using intense. Staying or leaving intense. The universe is speaking loud and clear, and through these encounters, I am reminded of who I am. • And now I will remind you. • If there is one thing I want you to roll into the weekend with, it's this: You have power. You are not a victim. You are not stuck. You are not helpless, weak, or ineffective. YOU have power. • You choose how to respond. You choose to accept. You choose to let go. You choose to reach out. You choose to forgive. You choose to move on. You choose to fight. You choose to love. You choose to love. You choose to love. • You choose to start fresh, right here, right now. You always get to choose. And this gives you all the power. • You have always had the power. You just forgot for a minute.  Right now, in this moment, remember who you are. Step out of the tunnel. Light your match.

New, simple-reminder, blog post up now! I hope this helps you get through Friday afternoon and have a great weekend. Remember: this is your life, these are your choices, own 'em, rock 'em, you got this!✌️💓☀️ Know someone who could use a little reminder like this? Give them a tag and spread the love!