Train with Courtney

These pictures are getting increasingly harder to take she is constantly on the move! We love you sweet girl, we can’t believe you are 10 months! @kpod56

Gianna is 9 months old!! This month proved a little harder to get her to stay still since she is constantly on the move now! She has definitely been keeping us on our toes but it’s been so fun watching her learn. @kpod56 ... #GiannaLee #9MonthsOld #GirlMom #CrawlingBaby #MommysWorkoutPartner #MomLife #TracyMoms #9MonthsPostpartum #PostpartumHealth #MomEntrepreneurs #NourishedLiving #NutritionalTherapyPractitioner #PersonalTrainer

3 things you can do today to upgrade your health drink water! Aim for half of your body weight in ounces daily! (200 lbs / 2 = 100 oz) if you find you’re running to the bathroom a lot, add a pinch of unrefined sea salt, this actually helps to hydrate and keep the water in you instead of flushing straight through. *Table salt will not work* designate time for meals & slow down. We need to be in a rest and digest state to breakdown, digest, and absorb the nutrients fr...om the food. We live in this go go go state that keeps us in fight or flight mode and this way we aren’t able to really benefit from the food we are eating, no matter how healthy it may be. move your body everyday. Notice, I didn’t say exercise. Movement can look like chores around the house, gardening, or just playing with your kids. They say sitting is the new smoking, so get up & move! (Bonus if it’s outside ) Try to implement these everyday! It’s free and can be done anywhere and everywhere. Have a wonderful day! #UpgradeYourHealth #HealthTips #HealthInspo #InstaHealth #GutHealth #NutrientDense #Hydration #DrinkMoreWater #ParasympatheticState #RestAndDigest #JustMove #GetOutside #WeightLossTips #DoesntHaveToBeComplicated #NutritionalTherapyPractitioner #NourishedLiving #PersonalTrainer

Something I hear everyday in my business... ...I have no energy! I am tired all the time. Is this you, too?? I know now that I am a mama, there are many days where I feel like this. ... Of course sleep is one of the main factors here but did you know your nutrition is also involved? It comes back to balancing your blood sugar. If we just eat carbs or carb heavy meals, our blood sugar spikes then falls which is hugely energy draining for us. Our body has to work hard to bring that blood sugar back into range and when it’s that high, we are taxing organs like the pancreas and adrenal glands, which long-term is no good! But, if we are able to include protein & fat with our carbs, our blood sugar stays controlled which = an increase in energy and a stabilized mood! (No irritability, anxiety, or hangriness). So I challenge you to balance each of your meals with fats, protein, and carbs and see if you notice a difference in your energy! I’m guessing you’ll feel better throughout the day PLUS sleeping better at night! Let me know! #IncreaseEnergy #EliminateFatigue #BloodSugarRegulation #BalancedMeals #HealthyMeals #GutHealthyDiet #NormalBloodSugarLevels #NutrientDense #BioIndividuality #NourishYourBody #FoodIsFuel #InstaHealth #HonorYourBody #NutritionalTherapyPractitioner #NourishedLiving #PersonalTrainer

I’m going to let you in on a priceless tip There is no one perfect way of eating that will encompass everyone. It depends on your physiology, your lifestyle, & the goals you’re working on. Once those have been taken into consideration + some trial and error, it really can be quite simple! ... But don’t stress out while trying to achieve this. Life is too short & food should be good, not complicated. #HealthyEats #EasyMeals #InstaHealth #WeightLossTips #BioIndividuality #NoOneSizeFitsAll #PopularDiets #DontStress #SADDiet #WeightLossJourney #NutritionalTherapyPractitioner #NourishedLiving #PersonalTrainer

Imagine waking up with energy everyday and having the motivation & focus to accomplish all of your goals.... This is absolutely how we should feel as humans when we fuel ourselves properly. Food shouldn’t ... be complicated add stress to your life make you tired or irritable Food should leave you full, not wanting more energize you keep you mentally sharp stabilize your mood If these don’t happen, let’s take a look at what you’re eating. A small tweak in the right direction could make a world of difference #NutrientDenseFoods #RealFoods #FoodIsFuel #DontComplicateIt #NoStress #DitchDiets #BloodSugarRegulation #BioIndividuality #EatTheRainbow #EatLocal #EatSeasonal #InstaHealth #NutritionalTherapyPractitioner #NourishedLiving #PersonalTrainer

Gianna is 5 months old! She is talking up a storm, has recently discovered her feet, & is so ready to be on the move. @kpod56... #GiannaLee #5Months #GirlMom #12MonthOnesie

As a nutritionist, I get this question a lot, Are you going to make me give up ____? You fill in the blank; chocolate, wine, chips, etc. Regardless, we have this bad rap that we will put you on a huge regimented diet that restricts eating the things you enjoy. That is not how I operate! If I tried to make you change everything about your eating habits, you would not want to continue with me and would be less likely to comply. ... My goal is to educate you how to incorporate healthy choices into what you’re currently doing so it’s not a massive shift I meet you where you are so you will succeed. But it’s also about enjoyment. I strive to have you enjoy the changes we are making in hopes this will become your lifestyle. Need help making your nutrition enjoyable? Let’s chat #EnjoyYourDiet #NutrientDense #EatTheRainbow #BioIndividuality #SustainableLifestyle #NourishedLiving #NutritionalTherapyPractitioner #RootCauseSolution #PersonalTrainer

Basically one of the only constants in my life right now So many things are up in the air right now my business, what the future holds, & settling into motherhood, to name a few. That’s why it’s important to start my day with some solid nutrition so I have the ability to tackle whatever is thrown my way. ... Add your @vitalproteins into your morning coffee, tea, water, or smoothie It also doesn’t require any extra time or effort, which is a mom’s dream #vitalinfluencers #CollagenPeptides #StartYourMorningRight #NutrientDense #SustainablySourced #PostpartumRecovery #FourthTrimester #NutritionalTherapyPractitioner #NourishedLiving #PersonalTrainer @kpod56 @datgurlro

The brighter the plate, the brighter your health! Each color of food provides your body with unique nutrients that target different areas of your body & health. red: improves your cardiovascular system, including your heart and blood ... orange: lots of antioxidants, protects your skin, & supports your vision yellow: immune system support green: detoxification, assists in tissue healing blue / purple: helps your memory & longevity aka anti-aging properties white: immune system support, anti-bacterial & anti-viral, keeps your colon healthy, potentially lowers cholesterol Challenge yourself to include 5 colors of produce on your plate and watch your health brighten! Eat smarter, not less! #EatTheRainbow #5ColorsPerMeal #EatSmarterNotLess #BloodSugarRegulation #NutrientDense #BioIndividuality #NutritionalTherapyPractitioner #NourishedLiving #PersonalTrainer

Figuring out how to develop an exercise program can be tricky. There are a lot of factors involved - age, medical history, injuries, mental health, current lifestyle, and of course the goals that you are trying to achieve. Plus, there’s the millions of exercises! ... The best advice I can give is to keep it simple! Like most things, start with the basics. Once those become easy, add some more weight or some more reps to make it challenging again. You also don’t need the latest & greatest equipment, there’s so much that can be done with just your own body weight. For some examples, join me this Friday, January 1st at 9:30am PST for a workout! Let’s get the year started with some movement! #WorkoutWithMe #JustMove #WorkoutFromHome #MasterTheBasics #KeepItSimple #FitLife #FitnessInspo #FunctionalStrength #PersonalTrainer #NourishedLiving #CorrectiveExerciseSpecialist

Here we are at that time of year again for making resolutions. The key is to make them realistic so you have a better chance of upholding them, they don’t need to involve gigantic changes that are out of the norm for you. When you go to think of your health & fitness resolutions, here are a few to consider: ... drink 1/2 your body weight in ounces of water daily try to eat less from a box and more real foods > a good tip is to shop the perimeter at the grocery store add movement into your day, whether that’s walking, stretching, yard work, or playing with your kids, it doesn’t necessarily need to be exercise, all movement will add up slow down when you eat > make it a point to eat your meals seated at a table and put your fork down between bites. Our food is not digested or absorbed when we eat in a rushed or stressed state, which leads to a myriad of other health problems. If you’d like personalized resolutions, DM me! Let’s get your health back on track! #NewYearNewYou #2021 #RealisticGoals #EatRealFood #NutrientDense #ShopThePerimeter #EatTheRainbow #NutritionalTherapyPractitioner #NourishedLiving #PersonalTrainer