Courtlyn Marie

09/10/2026

I know some of my clients won’t like this one… 😬

I’m in no way an extremist when it comes to food. I think food is meant to be enjoyed and savoured, and I think balance is an important part of life.

BUT I do think if you’re the person who’s:
• Constantly saying you’re too busy and overwhelmed
• You’re tired of being stuck
• You don’t want to be trying to figure out what combination of foods to be eating everyday

Then you need a simple & repeatable meal structure. Same ingredients, different flavours to keep things interesting.

I understand the ‘ick’ from eating similar foods, but it’s also because what you’re used to. Convenience, hyper palatable, lots of flavours. You need to give your palate time to adjust to whole foods. And once you do, whole foods with plain ingredients will become your new normal.

Keeping your protein & carbs choices consistent day to day with whole food ingredients will make sticking to your nutrition plan completely mindless. Constantly trying to switch it up because you’re ‘bored’ will cause you more headache.

If you want to keep playing mental gymnastics every week, by all means! But I know many of you don’t have time for that. And because you care more about variety, you end up going for something convenient instead of just eating the same boring meal.

My meal structure for the last YEAR has been as follows:

Breakfast: Eggs + toast or oats + avo or cheese + fruit
Lunch: Chicken breast or thigh + rice or potato + rotating veg
Dinner: ground beef or chicken or fish + rice/potato/quinoa + rotating veg
Snack: Greek yogurt bowl, oatmeal + Greek yogurt or protein smoothie

& it works like a charm

09/02/2026

Meanwhile, we show up with a smile and we keep pushing forward 👊

I’m not the type of person to shy away from something that’s hard or risky, and I wouldn’t change my position for the world, but it can be a lot to carry and you can feel isolated.

Luckily, I work with some pretty kick ass people & that makes every difficulty worth it.

09/01/2026

I feel like the longer I’m doing this thing the more clearly I see that people are so capable but their downfall is their mindset and not wanting to believe what’s factual over emotional

08/25/2026

This is for the ladies who are done with the basics and ready to take it up a notch 💁🏽‍♀️

08/23/2026

Spend a day with me doing what I do best 💁🏽‍♀️

These days, I spend about 2/3 of my time running the business and the other 1/3 coaching clients. That’s where I feel most in my element ✨

I’m very selective with the women I train 1:1 in the gym. Not only because time is limited, but also because I put 100% into my clients. All the women I work with in person are all very driven in life and with their goals. I feel motivated and inspired by them everyday, showing up for themselves no matter what, it makes me excited to see them through to their fitness goals.

Here’s a regular Tuesday morning at the gym with Coach Court 💪

08/17/2026

I know Instagram is going to punish me for this long ass video that’s not welcome here, but this is an unfiltered video of me talking about my experience with body image and reminding you that you’re not alone and you can overcome it 🫶

08/12/2026

08/05/2026

My thoughts on tracking affecting your mental health 🩷

Based on some conversations I’ve had recently:
• Tracking is hard and tedious, but it’s a sacrifice to get to your goal;
• Go back to why your goal is important to you - Is it just to look a certain way or is it deeper? Reconnecting with that why helps you make decisions on hard days
• Tracking does NOT mean anything about YOU. Take your emotions out of it, use it as data

I’m not preaching you have to track your food forever and I’m also not saying this is the only way to see results, what I am saying is, get CLEAR on what about it is negatively affecting you so it doesn’t become a roadblock 🫶⚡️📉

07/28/2026

Cravings are a common topic of conversation during my check in calls.

I simply don’t accept that your cravings are just “who you are”, if you constantly feel out of control around food, this is for you.

There are many reasons why some people have more cravings than others, that go beyond the scope of this video. But these are things I actively work on identifying with clients before we take it a step further.

#1. Constant restricting, undereating or not paying attention to how you can get the right ratios of protein, carbs, fats and fibre to thrive. Mind you, when you eat whole foods & you eat enough for your individual needs, cravings will dramatically reduce.

#2. Skipping meals, grazing, spacing meals longer than 4-6 hours apart usually leads to poor food decisions and choosing the most readily available food source (usually that bag of chips in your cupboard).

#3. Poor Sleep. When is that last time you checked if you got 8 hours uninterrupted? Do you skip a bedtime routine? Do you scroll socials or the news before bed? Research shows poor sleep makes hyper palatable foods harder to resist.

#4. Habits. Do you have a ritual that every time you sit down to watch Netflix you need a snack? Or after you have a ‘good’ week, you reward yourself with a large pizza to yourself? This might not be hunger, but it might be you tying food to a specific type of activity.

#5. Stress. Increases cortisol, raises blood sugar, blood sugar crashes, drive to eat, repeat. What is triggering your stress? Where can we replace this trigger with something else like a walk outside or journaling your thoughts?

Other things that may drive cravings include:
• Medical conditions & medications
• Genetics
• Food quality