Grace & Grit Podcast

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Fitness & Nutrition
**Grace & Grit Podcast**

The Grace and 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.

Latest Episodes:

Episode 063: Integrative Nutrition: A story of Transformation w/ Stephanie Dodier Apr 15, 2017

Show notes

My recent conversation with clinical nutritionist Stephanie Dodier is filled with so much goodness!

If you love a good transformation story…
If you like REAL talk around what it takes to reclaim and sustain health…
If you are curious to hear the thoughts of a clinical nutritionist about ketogenic diets…

Do not miss this episode of the Grace & Grit podcast!

Stephanie has a special talent for breaking down complex concepts into simple, memorable messages, always delivered with humor and empathy for those to whom she is speaking. As if that weren't enough reason to invite her to be a guest on the show…

Stephanie has also just written her first book called the Keto Connector, which we will talk more about on today's episode.

Click here to learn more about Stephanie.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 062: Bridging the Gap Between Rehab & Fitness for Women w/ Julie Wiebe Apr 08, 2017

Show notes

If you are a woman, do not miss this episode!

Julie Wiebe, an LA based physical therapist with over twenty years of clinical experience in both Sports Medicine and Women's Health, is committed to revolutionizing the way women recover from pregnancy and return to high levels of fitness. And… she has pioneered an integrative approach to promote women's health in and through fitness.

As we discuss on the podcast, pelvic health challenges are not just exclusive to women who have been pregnant. As a woman (mama or not), you would be doing yourself (specifically your pelvic health) a favor by listening to this information packed episode.

Click here to learn about today's listener special!

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 061: Real Talk About Hormone Testing & Supplementation w/ Holistic Nutritionist Laini Gray Apr 01, 2017

Show notes

I have one of my favorite people on the show today, Laini Gray. I have known Laini for almost a decade and I appreciate everything about her. Laini has a rare ability to take complicated issues and explain them in simple terms all while keeping things fun (cuz let's face it topics like fat loss and hormonal chemistry can get a bit mind-numbing).

She has been in the health/wellness industry for over 20 years…you name it and she has probably done it. She started her career with a Bachelors degree in Recreation, worked as a personal trainer for many years (and to some extent still does), she is a holistic lifestyle coach, a functional diagnostic nutrition practitioner, and most recently earned her masters in holistic nutrition.

She's a rockstar and I invited her back to the show today just to have an excuse to chat with her AND discuss diet, hormones, stress and even supplementation.

Find out more about Laini and the Podcast Special HERE.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 060: Becoming the Victor of Your Health Story w/ Dr. Liz Walker Mar 25, 2017

Show notes

"Healthy by choice, not by chance." That is the motto of my guest, Dr. Liz Walker, who is featured as a guest on today's episode of the Grace & Grit Podcast. I freaking love that and couldn't agree more.

Liz Walker is a chiropractor here in Missoula, MT and she is a health professional who absolutely walks her talk and understands that there are a lot of facets to the health equation. She and her husband own a very popular CrossFit facility here in Missoula, and she is also the owner and primary practitioner at Primal Practice Chiropractic.

She is an athletic, healthy, hard working and an all around great gal who I am thrilled agreed to spend a bit of time with us today.

To learn more about Dr. Liz Walker click here.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 059: The Death of Dieting with Michelle Rycroft Mar 18, 2017

Show notes

I have to admit that I don't follow a ton of female trainers online because I have a beef with the message a lot of trainers and health coaches are selling to women. If you are a regular listener of this show, you are well aware that I loathe quick fix tactics, supplement pushing, radical detoxes and the like.

The trainers and coaches I adore are the ones who are preaching slow and steady, sensible habit change with their clients, who don't skirt the fact that there is a lot of work involved in any meaningful transformation; people who walk the talk. So, when I see a female health professional demonstrating those things consistently, only then do I become interested and, of course, invite her to be a guest on the Grace & Grit podcast. Which was exactly the case with my guest today, Michelle Rycroft, who owns a sweet little online coaching business called Ripped by Rycroft.

Michelle herself has gone through a radical health transformation…and who doesn't love a great transformation story…and now inspires and educates women to take responsibility for their own health. Obviously, we are kindred spirits that way, which is another reason I asked her to be a guest on the show.

To learn more about Michelle click here.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 058: 13 Simple Tools to Create Massive Change in Your Well-Being Mar 11, 2017

Show notes

It is interesting that we are living at a time when there are more exercise programs and extreme dieting tactics on the market than ever before AND obesity rates and disease are at an all time high.

We have made exercise programming and the simple act of eating SO complicated, that many women have a fierce resistance to getting started.

But here is the truth….

The things that are going to make you healthy are really quite simple. Today's podcast episode focuses on 13 of the most powerful things I have used to up-level my own health, as well has the health of my clients.

To download a printable copy of this tools click here.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 057: Recover Like a Boss Mar 04, 2017

Show notes

Man, I have worked with a ton of clients over the years who want to elevate the state of their health without honoring their body's need for adequate restoration and recovery.

And it simply doesn't work…ever.

Recovery should NOT be underestimated when it comes to improving the health of your body. If you are expecting more from your body (more energy, more strength, more endurance, more performance, more fat loss, more muscle) you are going to have to RESPECT the fact that your body will need MORE rest.

Remember you are in a RELATIONSHIP with your body, not a dictatorship. You have to GIVE in order to GET.

If you are training hard and eating well, but neglecting to give your body the downtime it needs and deserves, don't be surprised if you are lacking in the "progress" department.

Episode 57 of the Grace & Grit Podcast is all about Recovering Like a Boss, so can reap the benefits of your hard work more quickly. Click the link to listen now!

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 056: The Secret to Motivation: Act As If Feb 25, 2017

Show notes

There are two things that are absolutely essential to any transformation process (yeah, I know… I talk about them a lot because I believe in them THAT MUCH):

1. Awareness 2. Consistent Action

Last week, Mary O'Malley and I had a great conversation on the podcast about what it takes to stay awake in your life, so you can change habits that are not serving you into ones that do.

This week's podcast is all about the second point: consistent action. There is a lot of talk these days about changing our thoughts to change our actions, but what if taking action more consistently is what actually lead to more positive thoughts and beliefs around what is possible?

Check out this episode to hear my experience with taking action around what I wanted to change in my own life despite how I felt or what I believed about those actions.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 055: Awareness: The Root of Transformation Feb 18, 2017

Show notes

The longer I am in the profession of helping women to improve their health, the more I am convinced that improving health boils down to awareness and consistency.

Before we can change anything about our health, we must be aware of the things we are doing to either nourish or deplete our health. But honestly we are living in such a frenetic time, most women are so busy, they are reacting to life with habits that don't serve their health rather than choosing to respond to life in a healthy fashion. We absolutely must slow down to become more aware and be able to focus.

And there are lots of buzz words linked to awareness: mindfulness, consciousness, being present, staying awake. Whatever you want to call the practice of becoming more aware…awareness is the linchpin to improving our health. And to help us better understand this topic of staying more present in our lives, I have invited back to the Grace & Grit Podcast my dear friend, Mary O'Malley.

Listen now and find out more about Mary here.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 054: Reflections on turning 40 Feb 11, 2017

Show notes

I don't know about you, but I grew up clinging to the myth that once a woman turned 40, life would be over (the black balloons at my mother's 40th birthday made quite an impression apparently). And having turned 40 myself a week ago, I have to say my experience has taught me something quite different: Life is really stinking good at 40.

Unfortunately, our media culture cultivates a lot of fear around aging for a woman. Aging gracefully and optimistically, I believe, has a lot to do with the level of respect you have for your mind, body, and soul and I am a firm believer that the earlier we can start this conversation with our daughters and granddaughters, it is likely that we will save them from a lot of unnecessary pain and frustration has they grow older.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

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