In this episode, I’m sharing one of my favorite book recommendations: The Gap and the Gain by Dan Sullivan and Dr. Benjamin Hardy.

The big idea is simple: the way I measure my progress determines how happy I feel. If I measure myself against where I want to be, I create frustration and “not enough” energy (the gap). If I measure myself against how far I’ve already come, I build confidence, momentum, and pride (the gain).

I explain how this shows up in real life, with weight loss and health goals, where people can overlook major wins just because the scale didn’t move. But also in every area of life.

When you focus on what's missing, you create misery; when you focus on how far you've come, you gain momentum.

Enjoy!

We start January 21st! Enrollment is NOW OPEN for my Modern Change Group Coaching Program.....find all the details and enroll HERE. *Space is limited as I keep my group programs small.

In this episode, I talk about why weight loss does matter—and why we’re allowed to want it.

I share my own story of being stuck in an exhausting on-and-off cycle with food, dieting, and shame, and how everything changed when I learned to lose weight sustainably.

I explain why weight loss is transformative when you fix the real problem behind overeating, and what life looks like on the other side: feeling confident, peaceful, sexy, and free from obsessing about food and your body.

This episode is for women who know they want more—for their body, their mindset, and their life—and are ready to stop quitting on themselves and go all in.

Click HERE for my Modern Change Program. Enrollment is now open!

We start January 21st! Enrollment is NOW OPEN for my Modern Change Group Coaching Program.....find all the details and enroll HERE. *Space is limited as I keep my group programs small.

In today’s episode, I’m sitting down with one of my clients and friends, Katie, to have an honest, real conversation about food, midlife, menopause, mindset, and what it actually takes to create lasting change.

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If you're listening in real time, make sure to sign up for my Free Webinar "Your Year of Change" HERE.

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Katie had been listening to this podcast for a long time before we worked together. She understood the concepts intellectually. She wanted things to change. But like so many women, she found herself stuck in the cycle of trying hard, tightening down, losing control, and then blaming herself.

In this episode, we talk about what finally shifted.

Katie shares what it felt like to go from feeling helpless around food to feeling calm, grounded, and in control—without dieting, restriction, or perfection. We talk openly about menopause, inflammation, exercise no longer “working” the way it used to, and the cultural story that midlife weight gain is inevitable.

We also dive into something bigger than weight loss.

Katie explains how learning to manage her thoughts—not just her food—changed how she shows up with her kids, her husband, her work, and even her aging parents. One of my favorite moments in this conversation is when she shares how the mindset tools we use helped her respond differently to everyday stress instead of numbing out with food.

We also have an honest conversation about using GLP-1 medications as a tool. Katie shares why she chose to use them, the stigma she felt, and why mindset work is still essential if you want the results to last—whether you’re on medication or not.

If you’ve ever:

• Felt like you should be able to do this by now
• Wondered why what worked in your 30s and 40s no longer works
• Felt stuck consuming information but not creating real change
• Or worried that focusing on food might negatively impact your kids

…this episode is for you.

Katie’s story is a reminder that you’re not broken—and that real freedom around food is possible at any age when you stop relying on willpower and start changing how you think.

Click HERE for my Modern Change Program. Enrollment is now open!

We start January 21st! Enrollment is NOW OPEN for my Modern Change Group Coaching Program.....find all the details and enroll HERE. *Space is limited as I keep my group programs small.

Save your spot in my next Free Webinar ( Your Year of Change) HERE.

In today’s episode, I walk you through one of my favorite end-of-year practices: asking what is truly possible for you in 2026. This isn’t about surface-level goals or New Year’s resolutions that fade by February. This is about intentionally creating your life—your body, your habits, your mindset, and the woman you are becoming.

I share powerful reflection questions to help you move from consuming information to actually creating change. We talk about how you want to feel in 2026, what you want to create in your body, health, relationships, money, and life, and who you need to become to make those things real. I also explain why big goals matter—not because you must hit them perfectly, but because of the confidence and self-trust you build along the way.

You’ll learn:

• Why focusing on feelings (not just outcomes) creates sustainable change
• How to think bigger than your past results
• The importance of identity, beliefs, and daily intention
• How choosing a Word of the Year can anchor your growth
• Why allowing discomfort is part of real transformation

If you want 2026 to be the year you stop starting over and start living intentionally, this episode is for you.

Courtney

Click HERE for my Modern Change Program. Enrollment is now open!

We start January 21st! Enrollment is NOW OPEN for my Modern Change Group Coaching Program.....find all the details and enroll HERE. *Space is limited as I keep my group programs small.

As the year comes to a close, I’m inviting you to pause before setting new goals. In this episode of Modern Body, Modern Life, I guide you through a simple but powerful end-of-year life audit to help you reflect on your health, habits, mindset, and life.

We talk about how to review the past year without shame, recognize what actually worked, and release habits, stories, and responsibilities that no longer serve you—so you can move into the new year with clarity and confidence.

In This Episode, I Cover:

• How to do an end-of-year life audit
• Reflecting on health, habits, and personal growth
• Letting go of negativity, old stories, and burnout
• Creating clarity before setting new goals
• How consistency (not perfection) creates real change

I also share details about Modern Change, my 12-week group coaching program for women who want to lose weight permanently and feel stronger, healthier, and more confident.

🎧 Listen now and give yourself the gift of reflection before the new year.

Click HERE for my Modern Change Program. Enrollment is now open!

We start January 21st! Enrollment is NOW OPEN for my Modern Change Group Coaching Program.....find all the details and enroll HERE. *Space is limited as I keep my group programs small.

In this episode, I share my honest thoughts on the new landscape of weight-loss drugs and why the deeper mindset work behind weight loss will never become obsolete.

I also introduce the new name of my 3-month program — Modern Change — where I help women lose 10–15 pounds permanently by learning the mindset, emotional intelligence, and habits that create lifelong results. Enrollment opens Monday 12/22/25 and you can get all the details and enroll here: www.modernbodymodernlife.com

I talk about:

• Why I'm not here to give medical advice or debate pros/cons of weight-loss drugs
• Why judgment around these medications — especially among women — is hurting us
• The importance of supporting women in whatever choices they make for their health
• What weight-loss drugs don’t do: teach emotional mastery, habit building, self-trust, or long-term skills
• Why this work still matters deeply, whether or not someone uses medication
• How I want to think on purpose about other women — with more compassion, less judgment, more love

My stance: You get to choose what’s best for your body, and I’m here to support you either way.
Mindset, emotional regulation, honesty with yourself, planning, and self-trust will always matter.

We start January 21st! Enrollment is NOW OPEN for my Modern Change Group Coaching Program.....find all the details and enroll HERE. *Space is limited as I keep my group programs small.

In this episode, I break down how to use the 80/20 principle to simplify your health habits and get better results with less effort. Most of your success comes from a small percentage of what you do—and when you identify your 20%, everything becomes easier.

What You’ll Learn

• What the 80/20 (Pareto) Principle is and why it matters for your health
• How to identify the habits that create the biggest results in your energy, strength, and weight loss
• How to stay consistent on busy or stressful days
• How focusing on your health creates a ripple effect in your confidence, relationships, and overall life
• The surprising connection between the 80/20 principle and The Five Love Languages

Key Takeaway

You don’t need to do everything—you just need to focus on the few habits that move the needle. When you simplify, you succeed.

Click HERE for my Modern Change Program. Enrollment is now open!

We start January 21st! Enrollment is NOW OPEN for my Modern Change Group Coaching Program.....find all the details and enroll HERE. *Space is limited as I keep my group programs small.

In this episode, I talk about one of the biggest challenges my clients face—people pleasing, especially around food and the holidays. December brings more gatherings, more comments, more food pushers… and more pressure to say yes when what we really want is to stay aligned with our goals.

I share why people pleasing feels so tempting in the moment and how it actually connects back to our primitive survival instincts. I walk through common situations—like taking a drink you don’t want, eating something because someone made it “for you,” or choosing food based on how you think others will judge you.

I also teach you how to stop people pleasing by:

• deciding ahead of time what you truly want,
• understanding your “why,” and
• choosing thoughts on purpose when comments or pressure come your way.

And if you’ve been calling yourself a “people pleaser,” I show you how to shift into the identity of a recovering people pleaser so you can start honoring your own decisions with more confidence.

This episode will help you enter the holidays—and the new year—feeling more grounded, intentional, and committed to saying yes to yourself.

We start January 21st! Enrollment is NOW OPEN for my Modern Change Group Coaching Program.....find all the details and enroll HERE. *Space is limited as I keep my group programs small.