Off-season can be mentally and physically challenging, but it’s where the real progress is made. It’s where we grow the most, mentally and physically. It’s where we develop our inner and outer strength. We build mental resilience. We realign our purpose and fine-tune our focus. It’s where our WHY shines, it’s what tells us if you really want to continue doing this, and our reason for showing up day after day, regardless of having no goal in sight, just growth. In this episode, I share 7 important elements of off season with personal tools that I apply for off season success - with myself and my prep clients. Coaching inquiries (lifestyle, competition prep, posing): www.courtneyforlife.com Subscribe to my Self Made wellness app: https://selfmade.mvt.so/  Join me on IG: instagram.com/courtney_ifbbpro 

I asked first-time & experienced competitors in different divisions and coaches what does 'prep is hard' mean to them based on their experiences. Before we get into prep mode, we have an idea of what 'hard' is going to be for us (based on our past experiences and what we've been told) but that doesn't make it easier when we actually get to the hard part(s). Coaching inquiries (comp prep, posing, lifestyle): courtneyforlife.com Follow me on IG: instagram.com/courtney_ifbbpro Join my Self Made wellness app: https://selfmade.mvt.so/

Best tips and navigation tools to consider applying for your workouts when you’re traveling (hotel, resort, vacation, etc) Mentioned episode: ⁠84: Understanding Effective Reps⁠ Physique transformation: ⁠www.courtneyforlife.com/coaching Fitness app: ⁠www.courtneyforlife.com/cflapp⁠ IG: ⁠www.instagram.com/courtneyforlife_ IG team page: ⁠www.instagram.com/cflcoaching Email: [email protected] YouTube: ⁠www.youtube.com/@courtneyforlife

Recently discovering my own glass ceilings and limitations (more so around prep-related ‘things’ - but applicable and impactful in all areas of life.) Physique transformation: www.courtneyforlife.com/coaching Fitness app: www.courtneyforlife.com/cflapp IG: www.instagram.com/courtneyforlife_ IG team page: www.instagram.com/cflcoaching Email: [email protected] YouTube: www.youtube.com/@courtneyforlife

Topics include: - 15 weeks and peak week going into the Mexico Grand Battle Bikini Pro Competition - most insane travel shenanigans possible in Mexico City - revealing my self sabotage that has held me back in preps - competition experience, feedback, personal reflection - answering your Qs (what I’m most proud of, one thing I wish I could change, something new I learned, what peak week looks like, forbidden foods) - 2024 competition plans? Prep team: www.instagram.com/atlasbodybuilding Prep coach: www.instagram.com/the.mexecutioner Posing coach: www.instagram.com/__4bidden__ www.instagram.com/katwalk_academy For lifestyle and pre-prep coaching inquiries: www.courtneyforlife.com/coaching Website: www.courtneyforlife.com Join my fitness app: www.courtneyforlife.com/cflapp IG: www.instagram.com/courtneyforlife_ IG team page: www.instagram.com/cflcoaching Email: [email protected] YouTube: www.youtube.com/@courtneyforlife

Topics include: - rabbit hole of astrology, human design & new moon - disappointments in valued relationships - what deflecting compliments looks like and why you need to stop - judge’s feedback from my pro show; what I need to change in my physique 
- Rapid fire: matching gym fits, pork oats, and more YouTube video explaining bikini criteria requirements: https://youtu.be/Zj1kZvU1r8Q Prep team: www.instagram.com/atlasbodybuilding Prep coach: www.instagram.com/the.mexecutioner Posing coach: www.instagram.com/__4bidden__ www.instagram.com/katwalk_academy Team coaches & new testimonials: www.courtneyforlife.com/coaches CRZYOGA Lululemon dupe: https://shop.crzyoga.com/?ref=courtneyforlife use “courtneyforlife” for 10% off! For lifestyle and pre-prep coaching inquiries: www.courtneyforlife.com/coaching Website: www.courtneyforlife.com Join my fitness app: www.courtneyforlife.com/cflapp IG: www.instagram.com/courtneyforlife_ IG team page: www.instagram.com/cflcoaching Email: [email protected] YouTube: www.youtube.com/@courtneyforlife

Topics include: - Recognized by the algorithm on Threads
 - Extremes with protocols in the fitness/wellness industry - is more of the boring shit actually working for you? - How I'm becoming rich - Taking back control of my time
 - Rapid fire: things I’m loving lately Dr. Kasey Jo Orvedis: https://www.instagram.com/coachkaseyjo/ Leo Skepi’s podcast: Aware & Aggrivated: https://shorturl.at/bCIZ7 For lifestyle and pre-prep coaching inquiries: www.courtneyforlife.com/coaching Website: www.courtneyforlife.com Join my fitness app: www.courtneyforlife.com/cflapp IG: www.instagram.com/courtneyforlife_ IG team page: www.instagram.com/cflcoaching Email: [email protected] YouTube: www.youtube.com/@courtneyforlife

Topics include: - My first tarot card reading and what the cards showed. - Signs that you’re not ready to get into competition prep, and what you can do before you commit. - Hormone replacement therapy: why I’m not getting the pellet anymore, what my doctor and I are implementing instead. - Rapid fire: things I’m loving lately (and what I don’t love!) Tarot card reading from Jess: instagram.com/fitandflexed Pod epi 95: Hormone Replacement Therapy: https://shorturl.at/huyP3 Pod epi 100: Hormone Therapy Update: https://shorturl.at/bgFMN YouTube vlog: Hair Regrowth Journey: https://youtu.be/4fu9oyW6b84 For lifestyle and pre-prep coaching inquiries: www.courtneyforlife.com/coaching Website: www.courtneyforlife.com Join my fitness app: www.courtneyforlife.com/cflapp IG: www.instagram.com/courtneyforlife_ IG team page: www.instagram.com/cflcoaching Email: [email protected] YouTube: www.youtube.com/@courtneyforlife

Boundaries, standards, and expectations are not just things that we set for other people, but are important to set for ourselves. Adhering to these builds confidence, autonomy and can support success. But failing to adhere can encourage overstepping boundaries from others. Lead by example, starting with ourselves. For coaching inquiries visit my website (click the Coaching tab for program specifics and inquiry form) Website: www.courtneyforlife.com Instagram: www.instagram.com/courtneyforlife_ Instagram team page: www.instagram.com/cflcoaching Email: [email protected] YouTube: Courtney For Life

A 3-part series providing insight into my approach to a fat loss phase with clients at Courtney For Life (CFL) Coaching. Part 3: how to approach a reverse dieting in a way that ‘makes sense’ for the client For coaching inquiries visit my website (click the Coaching tab for program specifics and inquiry form) Website: www.courtneyforlife.com Instagram: www.instagram.com/courtneyforlife_ Instagram team page: www.instagram.com/cflcoaching Email: [email protected] YouTube: Courtney For Life