All posts by coachcourtney2

About coachcourtney2

In 1994, I began a career as a fitness professional. My purpose was to work with people on their physical health and wellbeing and to help them achieve the benefits of living a healthy lifestyle. I found that many people had a deep desire for more energy, more confidence in their appearance, and overall better health. In spite of that deep desire, many could not stay focused, and fell back into old habits and patterns. Eventually I began to ask myself, “What is missing here?” I realized that work needs to be done at a deeper level; a level that engages the entire being. Not just the physical, but the emotional, mental, and spiritual. That’s when I discovered coaching. As a coach I provide a safe, non-judgmental space for you to examine the perceptions, beliefs, and subconscious programs that may be preventing you from becoming your best self and living your best life. I received my professional coach training through Wellcoaches and I am an Associate Certified Coach (ACC) with the International Coach Federation (ICF). I am an avid student of Dr. Joe Dispenza and his work in neuroscience and creating from the quantum field. I meditate daily and believe anything is possible, including personal transformation in any area of your life.

What Are You Creating?


Every two weeks I host a group of metaphysical, spiritual, leading edge thinkers and creators.   We call it our Dr. Joe (Dispenza) meditation group.  However, before we get to the meditation, we spend time sharing our insights and expanding awareness around whatever leading edge information we are studying at that time.  Liz shared a perspective she recently heard, and I found it so right on!

What if we are not actually “seeing” our reality, but we are a transmitter that is “projecting” our reality?  Instead of the information coming “into” our eyes and we “see” it, it’s coming through our eyes and we are actually projecting it outward.  We think we are looking at the world and taking it “in,” when we really may be projecting it “out.”  That describes the theory behind everything is an illusion or a hologram that we are projecting.

Because past, present, and future are all happening simultaneously, we have what we desire NOW.  Although the linear timeline may reflect it coming in the “future,” the multidimensional nature of time dictates that it’s all happening NOW.  So I am already there, there, there, here, here, here, doing it, having it, being it. Right NOW.  Not later, but right NOW.

That is exciting!  It affirms the belief that we are creating our own reality.  How do we do it? We do it with our feelings and emotions. What do I want or expect to see?  That’s what I project! Be aware that EXPECTATION trumps wanting.  Are you expecting what you want?

What do I want to project and, therefore, “see” in my reality?  Abundance, lots of money, harmonious and loving relationships, supernatural awareness and abilities, personal fulfillment and success, all with ease, fun, inspiration, and joy.

The journey continues . . .



Our Critical Voice

Our work is not to rid ourselves of the critic, the negative voice in our head.  That voice is a valuable thread in the fabric of our being.  Our work is to increase the volume of the voice of our best self.  To listen and give our attention to THAT voice.  Hummingbird

Transcending Fear

What can FEAR teach us? In her TED talk, Karen Thompson Walker identifies what she calls “The Beautiful Conflict” — the desire to contribute vs. the desire to be safe.

You know you have much to contribute, yet you can’t seem to get it done. Is fear stopping you? You may not directly experience fear as fear. Your inner critic may label it as procrastination, excuses, or laziness. Any kind of “resistance” may be a disguise for an underlying fear.

Remember, your body is your subconscious mind. Connect to your underlying fear, even befriend it, understand it, embrace it.  Feeling it in your body helps connect you to the subconscious programs that are keeping you stuck.  Recognizing and exploring your resistance diffuses its power. Like a beach ball, you can push it under water with avoidance or powering through, but it will continue to pop back to the surface until you acknowledge and reframe it.

How can you feel safe in your fear? What is the source of your underlying fear? What other emotions are tied to it? Where do you feel it in your body? Are the beliefs and perceptions that underlie your fear based in the truth of the present or an experience from the past? Use judgment free awareness to explore these questions.

When you connect to underlying fear and emotion, it can no longer run as a subconscious program. It becomes an object of your attention that allows you to respond instead of react. Now you are playing from choice instead of fear.

Age is All About Perspective

My 86-year old client complained that he was out of breath. While I offered him encouragement he lamented that “If only I could perpetually be 72 [years old]. I was stunned. Seventy-two?, I said incredulously, why not 55 or 40? Why 72? He went on to explain that 72 was a fabulous year for him. In fact, the entire decade of his 70’s were fantastic.

Age is simply a number. It is our beliefs and expectations about age that color our experience. Not age itself.

Life is supposed to be fun! No matter what your age, it is always NOW. Don’t wait to live your best life.

Mindfulness and Presence

In my last post I mentioned mindfulness and presence as tools to bring you out of resistance and into moving forward with a task.

What exactly are mindfulness and presence? Ubiquitous buzzwords in the self-help and spiritual communities, they are often used interchangeably. Let’s take a look.

In the example of being hijacked by my resistance to finish a blog post, I stopped writing to check laundry, do dishes, and rearrange my workspace. Eventually, I became present (what’s happening in this very moment and why?), recognized my resistance and the associated “avoidance” activities, and returned to finish the post.

Had I been practicing mindfulness, I would have become aware and conscious that my urge to get up from the computer was an avoidance program kicking in and I would have nipped it in the bud and never got up in the first place. If I had stayed present with my writing, the other activities wouldn’t even occur to me.

This is just one example. I’m sure you’ve heard of mindful eating as a tool for weight management.   Have you ever blown through a bag of chips or bowl of ice cream while watching TV? That is mindless eating. If you are mindful and present, it’s not likely that you’ll finish an entire bag of chips and wonder where they went.

Easier said than done? You bet! It takes practice, but the rewards are well worth it.


Your Body is Your Subconscious Mind

Your body is your subconscious mind. Memories are stored in your body. If something doesn’t “feel” right, often you don’t do it. The knot in your stomach, constriction in your throat, or pressure in your chest are indicators that your subconscious programs are kicking in. Pay attention! This is where your work is done.

What are your strategies for ignoring this resistance? Checking email or Facebook? Changing the laundry? Shopping or running errands? Doing dishes? Organizing your workspace? These are just a few examples of avoidance activities that hijack us when our subconscious programs engage.

It’s these very programs that are keeping you stuck – in fear, shame, guilt, not-enoughness. It all boils down to some variation of FEAR – fear of failure, fear of success, fear of humiliation, fear of wasting your time, fear of disapproval, fear, fear, fear of anything.

Does any of this resonate with you? While writing this I did three of the above avoidance activities – laundry, dishes, and changed my workspace. My subconscious patterns were hijacking me! What brought me back to writing? Mindfulness. Presence.

Stay tuned for more on mindfulness and presence.

Consistency is Key

One of my clients made this comment that I’m sure many can relate to:  “I wish I could just eat, rather than strategize.”

Wait! Strategizing isn’t necessarily a bad thing.  Doing anything well takes practice, discipline, and a strategy for incorporating it into your lifestyle.

Learning a language, playing an instrument, getting a degree – the better you want to be, the more you want to know, the more skill you want to achieve, the more practice and discipline are required.

It seems odd that we don’t make those same connections about eating, weight loss, and living a healthy lifestyle.  What most people think they want is a better-than-average body, better-than-average health, and a better-than- average look in their clothes.  That takes better-than-average focus. As long as you want to be better-than-average, you must put in that level of effort.  It gets easier and more second nature, but still has to be tended. Music is a great analogy. When you practice more, you play better.

Your road to health and wellness is the same thing – like playing the perfect Bach.  It takes consistent practice and attention.

I’m just sayin’


No Willpower for a Healthy Lifestyle?

As a personal trainer since 1994, I have partnered with countless individuals on their journey to a fit and healthy lifestyle.  Many of them achieve their goals and decide to proceed on their own to live their new lifestyle. I see them a year or two down the road and they are as out of shape and overweight (or worse) than when we began.  What happened?

If you can relate to this then you are in good company.  Research suggests that 50% of persons starting an exercise program will drop out within the first six months.  (Wilson & Brookfield 2009).

It’s not because you are weak or have no willpower. It’s not because you’re not good enough or don’t have time. It’s because your brain patterns are stuck in the rut of habit and lifelong programming.  You have to reprogram your brain to maintain long- term success.  You have to be mindful of your negative self-talk and treat yourself with the same love and compassion you would a dear friend.

In his concluding summary at the Mind and Human Potential Conference (2009), (You Tube: The Brain and It’s Potential), Dr. Evian Gordon states that BIG changes can only be achieved through very SMALL steps.

Take it one day at a time. One habit at a time. One step at a time. Be patient with yourself.  Be easy about it.  Life is supposed to be fun.