Courtney Ustrzycki công khai
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I really believe that competition prep has been over glorified and over glamorized. Although there are so many great aspects that come along with it, it’s not all about looking shredded and feeling great. And in all honesty, I think it’s really boring. So this is my insight as to why I believe prep is boring.This episode is also on my IGTV!For all …
 
To change our physique (muscle shape and size) we need to force hypertrophy onto the muscles. We do that with progressive overload. But too much can result in junk training. So how do we know what’s enough and what’s too much?For all coaching inquiries, visit my website (click the Coaching tab for program specifics and inquiry form)Website: www.cou…
 
Bikini competitors look a certain way for the judges to decide. What they may want to look like versus what gets them in top placing can be completely different. Striving to have this look in day-to-day living isn’t quite realistic or sustainable, and this is my insight as to why.Website: www.courtneyforlife.comInstagram: @courtneyforlife_Facebook …
 
Use the system that you literally already have in your brain to bring your manifestations, more positivity, and success into your life.Website: www.courtneyforlife.comInstagram: @courtneyforlife_Facebook Culture community: facebook.com/courtsathletesEmail: courtney.u@live.caYouTube: Courtney For LifeMy Macros+ nutrition tracking: CourtneyU…
 
Instead of saying, “stop comparing yourself to others,” how about saying, “if you’re going to compare, at least play the game fairly.” Comparing all the specs (the whole stories), not just the quick collection of carousel photos on Instagram.Website: www.courtneyforlife.comInstagram: @courtneyforlife_Facebook Culture community: facebook.com/courtsa…
 
Using the strategy of convenience can make or break habits, depending on what you want or need. Sharing Gretchin Rubin’s 6 ways to make an activity less convenient (from her book, Better than Before.)Also sharing the flip-side of using the inconvenience to help with habit formation as well. Sharing 4 of my personal favourite ways to make a habit st…
 
A simple game with so much takeaway value. See how these 3 words benefited my business and hear my bonus examples for you to apply to your life today.Links for The Champion Mindset podcast:https://podcasts.apple.com/us/podcast/the-champion-mindset/id1475292338https://open.spotify.com/show/2wE0P2LvwNySaNL8ArwvkQ?si=LhBny6mnQpywOifGh6ZtTwWebsite: www…
 
The first thing you need to do, whether you want to grow your business, be InstaReels famous or master a handstand. All you need to do is this first thing, and it gets better from there.Website: www.courtneyforlife.comInstagram: @courtneyforlife_Facebook Culture community: facebook.com/courtsathletesEmail: courtney.u@live.caYouTube: Courtney For Li…
 
Thinking of your workouts like this can be a game-changer. I’ve recently applied this mindset and approach to every single rep in my workouts lately, and it’s absolutely taken me to the next level. I know it can do the same for you.Follow the jefe: instagram.com/the.mexecutionerWebsite: www.courtneyforlife.comInstagram: @courtneyforlife_Facebook Cu…
 
Paying attention to the smaller details is what that you from ‘good enough’ to successful. It’s just like training any muscle; it takes effort, intention and time for it to grow.Refer to episode 47: Win your Goals but Fail your Success”Website: www.courtneyforlife.comInstagram: @courtneyforlife_Facebook Culture community: facebook.com/courtsathlete…
 
Having fear when it comes to growth is valid and real. There is uncertainty, doubt, self-limiting beliefs, anxiousness and stress. As I finally take a long overdue leap into business growth, questions run through my mind. Dig into my thoughts and feelings and see how I’m levelling up!Website: www.courtneyforlife.comInstagram: @courtneyforlife_Faceb…
 
Q&A series: part 3/3Answering questions from an IG Q&A box regarding mindset and overcoming challenges, including staying tips to stay positive, getting out of a slump, coping with stress and finding a new job.Website: www.courtneyforlife.comInstagram: @courtneyforlife_Facebook Culture community: facebook.com/courtsathletesEmail: courtney.u@live.ca…
 
Q&A series: part 2/3Answering questions from an IG Q&A box regarding training, including muscle recovery and training through injuries, workouts in lockdown, programming specifics and how to progress, chest workouts for women, and hitting 10k steps daily.Website: www.courtneyforlife.comInstagram: @courtneyforlife_Facebook Culture community: faceboo…
 
Q&A series: part 1/3Answering questions from an IG Q&A box regarding nutrition, including calories in versus calories out, calculating macronutrients, how to hit protein targets, and healthy eating tips.Link to referenced YouTube video and study on flexible vs rigid dieting: https://youtu.be/7NxJwJ-htXAWebsite: www.courtneyforlife.comInstagram: @co…
 
My entire vibe for 2021 is this: remember who you are and level the fck up.If 2020 taught me anything it’s that you don’t deserve anything. You have to work incredibly hard to get some thing, and then you have to work just as hard to keep it. The world doesn’t owe you shit, no matter how hard you work.Tune into this episode for some raw and fiery v…
 
What myself or any other nutrition or fitness coach does, isn’t magic. In all honesty, you know what you need to do when it comes to getting you from where you currently are to where you want to be. Consider this episode a little reflection on your life and let it act as a mirror to show you what you already know.Website: www.courtneyforlife.comIns…
 
When we look at two of the biggest elements with changing body composition: nutrition and training, it seems like nutrition has been deemed as the most difficult of the two. But it doesn’t have to be. And in all honesty, it isn’t!Understand what peri-workout nutrition is, what some of my basic principles are for each of these meal times, and how it…
 
We hire coaches to help us improve our understanding and relationship with food, work on fitness goals, and to create a healthy and sustainable lifestyle balance. If you aren’t feeling confident with your mindset, your progress or with the support your coach is providing you then you need to take action. You can (and should!) demand better. If it d…
 
My more impressionable younger years were spent trying to fit in with different crowds; I wasn’t living my life for me Because of this, I lost my entire group of close friends in my mid-20s. A hard life lesson, but one of the best ones for me. How I learned to break my focus from the constantly moving target and learned to live as my true self.Webs…
 
Sharing a recent story of my life how enhanced areas of my life with a steroid and over doubling my caloric intake in order to feel stronger and live better.If you want to learn more about hormone health (male or female) I highly recommend checking out @sammillerscience on Instagram and his podcast (search: Sam Miller Science)Website: www.courtneyf…
 
There’s a lot of confusion (overlapping) between building muscle size and muscle strength. Although these 2 elements can be connected, they aren’t mutually exclusive of each other and that’s what we’re talking about today.Visit my website and other social media pages:Website: www.courtneyforlife.comInstagram: @courtneyforlife_Twitter: @courtney_uFa…
 
Don’t get this wrong; I really want to help anyone and everyone, but I do put an extra emphasis on helping women, simply because I am one. Because I understand the female mind and body. Because I’ve been through all the challenging season that she’s been through, and because I know what she’s currently going (growing!) through. I’m all for helping …
 
Dropping the details on muscle. Discussing what it means to actually build long and lean muscle, explaining the price tag of muscle tissue and why it’s so expensive with our resources, and sharing secrets on natural foods that could potentially help you increase your muscle potential. Grab your Canadian Protein, shake it up, and let’s talk about mu…
 
I feel like I’ve lived so many lives, especially over the last decade. There have been so many different Courtneys; I have levelled-up, became more mature, focused, driven, taken risks, challenge myself and pushed my abilities. I’ve had so many AHA moments, monumental shifts and huge pivots in my life, but I want to highlight my biggest life-changi…
 
One of my biggest pet peeves is hearing people talk but don’t follow their words. Stop wasting your time and valuable energy.Visit my website and other social media pages:Website: www.courtneyforlife.comInstagram: @courtneyforlife_Twitter: @courtney_uFacebook: Courtney For LifeEmail: courtney.u@live.caYouTube: Courtney For LifeI track all of my mea…
 
SELF CARE is the practice of taking an active role in protecting one's own well-being and happiness, in particular during periods of stress. Grab a pen and take notes of my list on 8 tips for how you can manage and practice self care.Visit my website and other social media pages:Website: www.courtneyforlife.comInstagram: @courtneyforlife_Twitter: @…
 
Understand and learn the power of saying yes and no. Dig into the episode with me as I break down these 2 powerful words to help you tap into your best self and manifest more amazingness into your life!Visit my website and other social media pages:Website: www.courtneyforlife.comInstagram: @courtneyforlife_Twitter: @courtney_uFacebook: Courtney For…
 
Labelling ourselves (especially when it’s created by society) instantly puts a ceiling on our growth potential and creates a limited belief system. This mini episode was inspired by a conversation from one of my Athletes.Visit my website and other social media pages:Website: www.courtneyforlife.comInstagram: @courtneyforlife_Twitter: @courtney_uFac…
 
Living your own life and embracing it fully requires a certain level of confidence, something that we are all capable of obtaining through habits and choices. Dig into this special episode with me as I share 7 tips to implement into your daily lifestyle to help you better embrace your journey.Visit my website and other social media pages:Website: w…
 
Just because you go to the gym, doesn’t mean you’re changing your body composition. In order to make a change, we need to force the change to occur. That means we need to push outside of what we are used to. We need to get hella uncomfortable. We need to give an absolute 100% during the times when we need to show up fully. Dive into my thoughts and…
 
A growth mindset can take us to incredible heights in our life, influenced by our thoughts and beliefs. Being in a growth environment allows us to continually be challenged by the external factors around us: the people and atmosphere we are in. It’s a place where others are growing as well, and where the focus is forward. It’s not a mindset, but a …
 
You can win your goals but fail at achieving true success. Putting your daily tasks on auto-pilot and doing the bare minimum in order to check off your daily goals, doesn’t really align with well-deserved and earned success.Visit my website and other social media pages:Website: www.courtneyforlife.comInstagram: @courtneyforlife_Twitter: @courtney_u…
 
Burnouts suck. There are 3 places you need to tap into in your life in order to help prevent a burnout.Podcast sponsor: MarigoldServing you bite-sized audio bits of confidence for all areas of your life. Join me as your Fitness Confidence Coach to help you get started and stay on track with your fitness journey. Download in the App Store!Visit my w…
 
This is your plan to reset, rebuild, and recreate a better foundation for your future.Visit my website and other social media pages:Website: www.courtneyforlife.comInstagram: @courtneyforlife_Twitter: @courtney_uFacebook: Courtney For LifeEmail: courtney.u@live.caYouTube: Courtney For LifeI track all of my meals using the My Macros+ app: CourtneyU …
 
This one question that I was asked 3 years ago in therapy is keeping me grounded during this time.Visit my website and other social media pages:Website: www.courtneyforlife.comInstagram: @courtneyforlife_Twitter: @courtney_uFacebook: Courtney For LifeEmail: courtney.u@live.caYouTube: Courtney For LifeI track all of my meals using the My Macros+ app…
 
Enough with the, “oh they have good genetics” label. You are absolutely in control of your success when you put more emphasis on these important factors.Podcast sponsor: AGS Health & WellnessTake your body awareness to the next level by learning about your body’s individual make up in regards to nutrient and vitamin absorption, how your body respon…
 
You only need 2 minutes to accelerate your progress. Understand and build this one important skill you need accelerate your progress towards success. Visit my website and other social media pages:Website: www.courtneyforlife.comInstagram: @courtneyforlife_Twitter: @courtney_uFacebook: Courtney For LifeEmail: courtney.u@live.caYouTube: Courtney For …
 
Stop wasting your time with your ‘wants’ and become focused on your ‘needs.’ Apply this helpful tool in order to be clear and be successful.Visit my website and other social media pages:Website: www.courtneyforlife.comInstagram: @courtneyforlife_Twitter: @courtney_uFacebook: Courtney For LifeEmail: courtney.u@live.caYouTube: Courtney For LifeI trac…
 
A community offers support, guidance, friendship, honesty, positive reinforcement, and a safe place to land. Understand the importance of community for your success.Podcast sponsor: MarigoldServing you bite-sized audio bits of confidence for all areas of your life. Join me as your Fitness Confidence Coach to help you get started and stay on track w…
 
Goal setting this time of year is common (read: New Years Resolutions) and it’s always important to set SMART goals but there’s 5 more vital points you’re missing when you set these goals.Podcast sponsor: MarigoldServing you bite-sized audio bits of confidence for all areas of your life. Join me as your Fitness Confidence Coach to help you get star…
 
An audio caption from my vlog series with my experiences through my first bikini competition: challenges that I overcame throughout the prep, costs of competing, and what's next for me?Visit my website and other social media pages:Website: www.courtneyforlife.comInstagram: @courtneyforlife_Twitter: @courtney_uFacebook: Courtney For LifeEmail: court…
 
An audio caption from my vlog series with my experiences through my first bikini competition: 10 weeks following structured programs, posing practice, and my coaches.Visit my website and other social media pages:Website: www.courtneyforlife.comInstagram: @courtneyforlife_Twitter: @courtney_uFacebook: Courtney For LifeEmail: courtney.u@live.caYouTub…
 
An audio caption from my vlog series with my experiences through my first bikini competition: why did I compete, and how did I choose a show?Visit my website and other social media pages:Website: www.courtneyforlife.comInstagram: @courtneyforlife_Twitter: @courtney_uFacebook: Courtney For LifeEmail: courtney.u@live.caYouTube: Courtney For LifeI tra…
 
Do you carry your bucket with respect and care? Or is it cracked and leaking? How you care for your bucket (your goals) will determine how successful you are.Visit my website and other social media pages:Website: www.courtneyforlife.comInstagram: @courtneyforlife_Twitter: @courtney_uFacebook: Courtney For LifeEmail: courtney.u@live.caYouTube: Court…
 
Powerlifting is breaking popular ideals of female morphology and helping women to have a more positive body image by focusing on what the body can do, instead of only what it looks like. This is my opinion and my experience with this topic.Podcast sponsor: CANADIAN PROTEINVisit www.canadianprotein.com and order the most superior protein powders, su…
 
Understand the importance of rest days. Why they are important and when they need to be incorporated into your week, in order to maximize your strength training and ultimately achieve success with your physique and performance goals.Podcast sponsor: CANADIAN PROTEINVisit www.canadianprotein.com and order the most superior protein powders, supplemen…
 
Cheat meals can often elicit an unhealthy relationship with food. Instead, my approach helps to break the mindset of ‘cheating’ on your goals, and offers a much healthier alternative.Visit my website and other social media pages:Website: www.courtneyforlife.comInstagram: @courtneyforlife_Twitter: @courtney_uFacebook: Courtney For LifeEmail: courtne…
 
No matter what situation you’re in right now, we all have this one little thing inside of us to keep us going.Visit my website and other social media pages:Website: www.courtneyforlife.comInstagram: @courtneyforlife_Twitter: @courtney_uFacebook: Courtney For LifeEmail: courtney.u@live.caYouTube: Courtney For LifeI track all of my meals using the My…
 
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