In this episode of Modern Body, Modern Life, I’m talking about something that held me back for years — and keeps so many women stuck: all-or-nothing thinking.

If you’ve ever felt like you’re either on or off, good or bad, perfect or failing when it comes to your eating, workouts, or health habits — this episode is for you. I share how I broke free from that exhausting cycle and how you can too.

I’ll walk you through why perfectionism and diet culture have trained us to believe that being “all in” is the only way to see results — and why that couldn’t be further from the truth. You’ll hear real examples from my own journey and from clients who’ve found peace and freedom by focusing on progress, not perfection.

💬 What you will learn

• How the all-or-nothing mindset sneaks into our thinking
• Why perfectionism feels productive — but really keeps us stuck
• The mindset that helps my clients lose weight and think about food less

🌟 My Big Takeaways

• Trying to be perfect is a big part of the problem.
• You can become the healthiest version of myself without being perfect.
• Dessert tastes better when it’s not served with a side of shame.
• Choosing my discomfort on purpose — that’s where the growth happens.

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

In this episode of Modern Body, Modern Life, I’m diving deep into what it really means to go from good to great — in your body, your business, and your life.

Maybe things in your life are fine right now. You’re comfortable, successful, even content. But deep down, you know there’s more. You feel that nudge that says, “I’m ready for something greater.” The truth is, staying “good” often keeps us stuck. Growth and transformation require courage, discomfort, and a willingness to let go of what no longer fits — even when it’s still working.

I share my own story of transitioning from my successful handmade jewelry business into my dream career as a Body and Life Coach, and how that shift required me to release something good to create space for something truly great.

If you’ve ever felt called to reinvent yourself — especially in midlife — this episode will inspire you to trust that pull, take bold action, and create the next version of yourself with confidence and intention.

💡 In This Episode, I Talk About:

• The “curse of being good” — why comfort and complacency can hold you back from your next level.
• The beauty of hitting rock bottom, and why it’s often a catalyst for personal growth.
• My journey from stay-at-home mom and artist to six-figure entrepreneur and full-time coach.
• How to handle other people’s opinions when they don’t understand your transformation.
• Why doubt, fear, and uncertainty are normal parts of the growth process — and how to move forward anyway.

For more inspiration and coaching support, head to modernbodymodernlife.com
to schedule a consultation.

If this episode inspired you, I’d love for you to subscribe, leave a review, and share it with a friend who’s ready to go from good to great too.

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

In today’s episode, Courtney dives into a theme that came up repeatedly with her clients this week: wanting to make a change, but not actually doing it.

What You’ll Hear in This Episode:

• Why women often put themselves last—and how our “primitive brain” keeps us stuck in waiting mode.
• The myth of perfect timing: Why “when things slow down” is never the real answer.
• The role of resistance: Why even the things you deeply want will feel hard in the moment.
• How to create a compelling why that excites you enough to overcome obstacles.
• Practical strategies to move from intention to action:
  • Decide exactly when you’ll do the thing.
  • Anticipate the excuses and resistance in advance.
  • Take decisions off your plate ahead of time to make follow-through easier.
• Real-life client stories on wanting to create more art, grow businesses, or get healthier—and the mindset shifts that helped them take action.
• Courtney’s own example of finally updating her business website after two and a half years of delay, and how following her own advice helped her stop waiting.

Key Takeaway

Wanting something isn’t enough. To actually do it, you need a clear why, a plan for resistance, and small daily actions that build momentum. The good news? You don’t have to wait for a milestone or the “perfect time.” You get to decide—today—that this is your next chapter.

Links & Resources

• Sign up for Courtney’s free webinar: Your Next Chapter → https://mailchi.mp/a793710c0ecf/yournextchapter

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

As this year comes to a close, are you starting to think about losing weight?  Are you thinking you have to do SOMETHING to get healthy?

If so, you are probably considering a diet.  Seems reasonable. 

Except that it has never really worked.

You have lost weight, only to gain that weight back, all the while telling yourself that you have failed.....once again.

I hear you, and I am going to break down why diet's don't work, and why it's not your fault.

And of course, I am going to teach you what is missing from all of your dieting attempts.

I want to help you lose weight permanently, and figuring out why you eat in the first place, is the answer.

We have to start with your mindset....your brain.

Enjoy!

Interested in scheduling a consultation?  Find my calendar HERE

Courtney
---------
I work privately with women 1:1 to stop the dieting and lose weight permanently.  But it is more than just weight loss, it is about how you talk to yourself, how you think about yourself, and how you feel in control around food.

This work is life changing.

I can't wait for you to get to know me and my work better.  I invite you to find my website and social below...

www.courtneygraycoaching.com

Click HERE to find me on IG

Click HERE to find me on Linkedin

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

Today on the podcast I am sharing my story.  My weight loss, the war that used to play out in my head about my body and food. 

I used to feel totally out of control around food, and obsessed about my body and my weight more than I would like to admit.

I was in a cycle of promising I would start tomorrow, getting a few hours of healthy eating in, and then telling myself "fuck it" and totally giving up.  Then of course I would shame myself and promise to start again tomorrow.

I am also sharing what I have gone through to get to a place where I enjoy my body, feel in control around food, I talk nicely to myself even though I am not perfect.  I eat really well, 99% of the time, and also love a good choc chip cookie and sweet potato fries. 

Getting dressed is easy because everything fits and I am not trying to hide different body parts.  And I am at peace in my mind around all of it.  I like food, but it is not a big deal in my life.

This is all available to you as well, so I am glad you are here to learn.

Courtney
---------
I work privately with women 1:1 to stop the dieting and lose weight permanently.  But it is more than just weight loss, it is about how you talk to yourself, how you think about yourself, and how you feel in control around food.

This work is life changing.

Interested in scheduling a consultation?  Find my calendar HERE

I can't wait for you to get to know me and my work better.  I invite you to find my website and social below...

www.courtneygraycoaching.com

Click HERE to find me on IG

Click HERE to find me on Linkedin

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

Welcome to my first podcast!  I am excited to talk about why I chose "Modern Body Modern Life" as the title of my new podcast.  This first podcast is going to give you an overview of what to expect for episodes to come.

We are talking about how to lose weight permanently by using mindset & strategy.

Learning to eat differently, forever.  Not perfect, but better, healthier, and changes that last. 

I work privately with women 1:1 to stop the dieting and lose weight permanently.  But it is more than just weight loss, it is about how you talk to yourself, how you think about yourself, and how you feel in control around food.

This work is life changing.

Interested in scheduling a consultation?  Find my calendar HERE

I can't wait for you to get to know me and my work better.  I invite you to find my website and social below...

www.courtneygraycoaching.com

Click HERE to find me on IG

Click HERE to find me on Linkedin

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

Have you ever heard the question, “Who do you no longer want to be?” At first, it might sound a little negative—but when you dig deeper, it’s actually one of the most empowering questions you can ask yourself.

In this episode, I share how I first heard this question from meditation teacher Joe Dispenza, how it completely stumped me at first, and how I eventually learned to use it as a powerful tool for change. You’ll learn how to break it down into practical steps so you can use it to transform your self-concept, your daily habits, and your relationship with yourself.

We’ll talk about:

• Why your self-concept drives all of your behavior (and how to change it)
• The real reason you keep doing what you say you don’t want to do
• How avoiding or escaping negative emotions is keeping you stuck
• Simple ways to identify your patterns—and change them for good
• What it looks like to continually “up-level” your life once you’ve made progress

By the end of this episode, you’ll have a clear process for answering the question, “Who do I no longer want to be?”—and turning it into the more powerful question: “Who do I want to be?”

If you’re ready to stop living on autopilot, break free from old habits, and step into a stronger, more empowered version of yourself, this one’s for you.

Resources & Links:

• Book: Breaking the Habit of Being Yourself by Joe Dispenza

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

On this podcast, I share a real client story about how she went from weeks of frustration and zero movement on the scale… to losing four pounds in just one week. The difference? This one habit. I’ll also tell you how my son called me out on my own excuses in the gym and helped me level up my own results.

What if the secret to breaking through plateaus, reaching your goals faster, and truly transforming your life came down to just one small habit? In this episode, I’m revealing the powerful — and yes, sometimes uncomfortable — practice that can help you make consistent progress in any area of life.

We’ll talk about:

• How to track “from curiosity” (instead of shame or perfectionism)
• Why tracking isn’t just for food — and how it can apply to fitness, habits, business, relationships, and more
• The surprising truth about why we think we’re doing better than we are
• How being radically honest with yourself can change your results permanently
• Why imperfect consistency beats perfection every time

Whether your goal is weight loss, building strength, improving a routine, or creating new habits, tracking gives you the awareness and accountability to make real change — and it’s often the exact “next level” move you’ve been avoiding.

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

You know that moment—you’re in front of the food, debating whether to give up or stay on track. Today’s episode is all about that moment and what to do when it hits.

I scrapped my original episode because I woke up at 4am knowing I needed to talk about this instead. This is the real-time, behind-the-scenes coaching I give my clients when they come to me saying, “I messed up again.”

🔥 What You’ll Learn:

• Why “messing up” doesn’t mean you’re failing
• How to handle that moment when you want to say, “screw it”
• The 3-step process to stay on track—without being perfect
• Why planning ahead matters (and what it means for your brain)
• How to shift from guilt to control

💭 Real Talk Coaching Questions:

• Were you actually glad you gave in?
• What feelings were you avoiding?
• Can you allow discomfort and still make a powerful choice?

If you’re ready to stop starting over—this episode is for you.

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

In this powerful third installment of the Transformation Series, I’m diving deep into what it really means to live with joy and purpose—and why it all starts with your body and your mind.

A life filled with more joy and purpose is not focused on food, drinks, appetizers and snacks, but yet, that is what most people feel a lack of control.

If you’ve ever felt like you’re searching for your purpose, or craving a deeper sense of joy in your life, this episode is for you. I share why getting radically honest about what you truly desire (yes, for your body and your life) is the first step—and why managing your mind is absolutely essential if you're going to follow through.

I’ll walk you through:

• Why the reason we want anything comes down to emotions
• How to identify the feelings you’re truly chasing (like confidence, pride, or peace)
• How to start living in alignment with those feelings now
• Why managing your mind is the non-negotiable skill for building a life you love
• The difference between true joy and momentary pleasure—and how to stop confusing the two
• Breaking up with the “food = fun” paradigm
• Why you don’t need to know your purpose in full before you take action—and how trying things out is the path to clarity

This episode is full of coaching, clarity, and real talk. If you’re ready to start living more intentionally—with more strength, more purpose, and yes, more joy—this is your next step.

Click HERE for that Free Mastectomy Recovery Course I spoke of.

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

In today’s episode — part two of The Transformation Series — we’re diving into a powerful (and maybe unexpected) truth: real, lasting transformation doesn’t come from being perfect. It comes from doing better — consistently, compassionately, and in a way that works with your real life.

I’ll show you how chasing perfection often sets us up for failure, and how choosing “better” instead leads to sustainable change. We’ll talk about the mental shifts, mindset tools, and lifestyle tweaks that can help you lose weight, feel more in control, and actually enjoy the life you’re building — even if it includes vacations, dessert, or skipping the 5 a.m. workouts.

If you’ve ever thought you had to go “all in” to see results… this episode is your permission slip to ditch perfection and create real, empowering change instead.

🎧 Plus, I’ll share what this has looked like for me, my clients, and how you can start redefining success — one “better” choice at a time.

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

Welcome to Episode 88 of the podcast — Thinking Big!

🔗 Join the Modern Body, Modern Life Program:
Check Here: https://mailchi.mp/bc2963159260/augustgroup

 This episode kicks off a brand new 3-part series I’m calling The Transformation Series, and I am so excited to share it with you.

Here’s what to expect in the series:

• Part 1 (Today): Thinking Big — what it means to truly expand your vision and stop playing small
• Part 2 (Saturday, July 26th): Living Better, Not Perfect — a bonus episode all about releasing perfectionism
• Part 3 (Tuesday, July 29th): Intentional Joy + Purpose — how to live with more meaning in this next chapter of your body & life

This series is designed to inspire you to create your own transformation — not because everything in your life is broken (we know it’s not!), but because there’s one or two areas that deserve a serious upgrade. For many women, that’s how they take care of their body, how they talk to themselves, how they prioritize their needs — and that’s exactly what we’re diving into.

💥 Thinking Big isn’t just a mindset — it’s a skill.
In today’s episode, I talk about how to expand your beliefs about what’s possible, even when it feels uncomfortable or “too big.” 

 You’ll hear about:

• Why "just a little better" isn’t enough
• How to start imagining a bold, exciting new future — even if you don’t believe it’s possible yet
• Why your transformation might challenge what others think — and why that’s okay
• How this work ripples into every area of your life

🎉 Enrollment is Officially Open!

Today (July 22nd), enrollment opens for my signature program:
 Modern Body, Modern Life – starting this August.

This transformational group coaching experience is for women who:

• Want to feel in control of their eating, movement, and mindset
• Know they’re capable of more but need support to follow through
• Are ready to change their relationship with food, their emotions, and the promises they make to themselves

Most women lose 10–15 pounds permanently and report positive shifts in nearly every area of life — not just the scale.

This is the program that helped me stop the “start over in August” cycle. I no longer overindulge all summer just to roll into August feeling out of control. That’s the kind of transformation that’s possible.

🔗 Join the Modern Body, Modern Life Program:
Check Here: https://mailchi.mp/bc2963159260/augustgroup

✨ For returning clients: Be sure to check your inbox! There's a private invitation for an advanced, alumni-only group also starting in August.

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

We all have those days—or weeks—when we just don’t feel like ourselves. Whether it’s a heavy life event, shifting hormones, or a vague sense of “blah,” we can slip into a funk that throws everything off track—our eating, movement, mindset, and self-care.

In this episode, I’m breaking down what it really means to be in a funk (hint: it’s any time you're not feeling like you), and more importantly, how to pull yourself out of it with compassion and clarity. I share the exact five steps I use in my own life to get back to feeling like me, starting with identifying the sneaky thoughts and emotions that quietly take over.

You’ll learn:

• Why finding the feeling comes before changing the thought
• How to stop letting guilt or shame steal your rest and joy
• Why movement is one of the most powerful tools to shift your energy
• The mindset trick I use when I can’t quite believe a better thought (yet)
• How to still care for yourself when you don’t want to get out of a funk just yet

Whether you’re deep in a funk or just feeling a little off, this episode will give you the tools to reconnect with yourself and move forward—gently and powerfully.

Find me on youtube here: https://www.youtube.com/@modernbodymodernlife

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

To learn more about how we can work together click HERE.

The inspiration for this podcast came from a reel I saw on Instagram.  A woman was being interviewed and said "No one is going to be talking about how you look in your bathing suit at your funeral.  Drink the wine, eat the bread!"

I agree.  However, I would like to offer a different perspective, one that I believe is more accurate and empowering.

Because often, this way of thinking feels like a permission slip to surrender.

Onward!

~Courtney

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

I spent YEARS making progress on my weight loss and health goals until I had a fun event to go to, then I would derail.  Life is too short to restrict myself, right?

The problem was, I have a really great life, and fun events were popping up ALL THE TIME!

To be in the body I wanted to be in, I needed to learn how to have an amazing time at social events AND stick to my plan.

Have fun AND eat well.

This was challenging at first because I felt like any restriction was not fun.

Now I know better.  Now I know that overall is way more fun when I feel like myself in my body, and feel in control of my eating and drinking.

This is what you will learn in this episode, best of luck!

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

If stepping on the scale feels stressful or defeating, you are not alone.  I coach on this with my clients every week so it is time I created a podcast to help you to start using your scale as a tool and not a weapon.

This episode will help you find peace. I share how to see the number as neutral feedback — a tool for awareness, not a measure of self-worth.

For coaching and resources, visit modernbodymodernlife.com.

Learn how to:

• Use the scale without letting it control your emotions
• Spot real progress beyond the number
• Be radically honest without being harsh
• Turn frustration into curiosity and compassion

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

Changing your body and life starts with asking yourself some powerful questions and this one is my favorite.  Here is the question...if you keep going the way you have been going, keep living the way you have been living....Where will you be at the end of 2025?

Where will your body be, and where will your happiness be?  Where will you be in your life?

Whatever the answer, I want you to feel excited, fired up, and powerful.

You can add gas to whatever you are doing that is working, or make a big decision to create massive change.

You are capable of it.  Happy listening!

Courtney

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

Remember when you used to make vision boards with your girlfriends long ago?

Magazines spread all over the floor, and sifting through to try to find photos of things you wanted and girls you wanted to be like?

Vision Boarding is about to get so much more powerful.

This week, I am getting ready to host a virtual Zoom Vision Boarding Workshop for the women in my June Ready for Change Group, and I wanted to give you a sneak peek into how powerful a vision board can be in your life.

After listening, if you'd like to join me for the July Ready for Change Experience and attend a Vision Boarding Workshop, click below for all the details!

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

My intention is that you hear one or all three of these sneaky thoughts and you realize that they have been keeping you stuck!

Brilliant!  Once you become aware of them, you have the power to decide not to listen to these thoughts.

Last week, I helped multiple clients uncover these sneaky thoughts, and I showed them how they were staying stuck because of them.

These three are truly sneaky because they don't sound that bad.  They sound like the truth.

Let's dive into the absolute truth!

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

Your morning routine can either help you create the body and life of your dreams or keep you right where you are.

The fact is, you already have a morning routine, but is it serving you?

What keeps many people from creating a more powerful morning routine is the belief that it has to take a long time, be complicated, and involve candles, long journaling sessions, and making your bed.  Nope.

Let's dive in, my friend!

Courtney

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

You want both.  At all times there are 2 of you inside of you, that want drastically different things.

There is the future-focused YOU who wants weight loss, confidence, and peace. At the same time, there is also the present-focused YOU who wants the cookie, immediate pleasure, and relief from any negative emotions.

On this episode, I will teach you how to live more from the future-focused YOU.

The beautiful thing is, you can still have the cookie and reach your weight loss goals; you just need to eat less of them!  

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

I am diving into WHY it is hard to change, even though we want it.

Click HERE for all the details and to enroll in my coaching experience for June, Ready for Change.

It is not as simple as tips or tricks or repeating something for 21 days.

But real permanent change is possible for you, when you understand the mindset and strategy to creating new habits.

As always, in this podcast, I will start by explaining why you have been struggling to make the consistent changes you want to make in your life.

Once you understand what is getting in your way you can move forward and become the woman who changes for good.

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

Do you ever stick to your plan until your partner decides THEY will indulge?  

Or do you eat what you had planned until they ask if you want them to make you a hot fudge sundae?

This is so common, you are not alone.

Today, I am talking about how to become the woman who sticks to her plan, no matter what your partner does, says, or suggests.

It is possible!  I will teach you how.

Interested in my Ready for Change Group Experience?  Click here: https://mailchi.mp/9d0ed9efd940/readyforchange

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

"The quality of your questions determines the quality of your life" ~ Tony Robbins.

I will teach you how to ask yourself powerful questions to uplevel your body and life.

Get ready to be inspired, get clarity, think big, and go to your own next level.

Whether you want to lose weight forever, get stronger, get healthier, move more, make more money, change careers, get stronger relationships.....this podcast is the answer.  Enjoy!

Courtney

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

This is so common.  Eating well......eating well.....eating well.....and then getting the "fuck it's".

I am diving into why this happens, and how you can prepare yourself for when it comes in the future.

We are talking about emotional Eating, weight loss, Identifying your triggers, willpower, and more, enjoy!

Courtney

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

To be transformed, you have to be willing to be in the process of transformation.

When you lose weight in a sustainable, lovely, and empowering way by changing yourself, you are transforming. And while it is amazing to become transformed, I want to argue that the process is equally amazing.

Weight Loss, when done right, is so much more than weight loss, my friend.

Enjoy!

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

🔗 Join Courtney’s Free Live Webinar: Lose 15 Pounds by January (Without Dieting) → https://mailchi.mp/422ea818fdaa/15poundsdown

In this episode of Modern Body, Modern Life, body and life coach Courtney Gray shares exactly how women can lose up to 15 pounds by January—without dieting, restriction, or guilt.

You’ll discover how to:

• Break free from the “I’ll start in January” mindset
• Lose weight during the holidays while still enjoying food and celebration
• Stop people-pleasing and emotional eating
• Build lasting self-trust and confidence
• Create sustainable weight loss through mindset, not restriction

✨ This episode is for women who want real, lasting results, especially if you’re ready to feel powerful, healthy, and confident in your body—at any age.

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

The way you eat every day is very likely the way you were taught to eat growing up.  And it might not be helping you live in they body you want to live in.

Always finish your plate.  

What sounds good to you?  

If food is offered, you have to eat it or you are rude.....

All of these types of eating behaviors are very common, and you get to decide if they way you were taught to eat is helping or hurting you.

Enjoy!

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

This is an important podcast.  As I edited it, I thought, "Everyone needs to listen to this," so I am glad you are here.

To permanently change your weight- body- LIFE....you must change your brain.

I am laying it all out for you, as the first step in real change is understanding why what you have been doing is not working.

I've got you, happy listening.

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

The moment you decide to eat the food, or NOT eat the food, you are saying YES to something.....you are saying yes to yourself in the moment (and staying the same....or unfortunately gaining more weight)....

Or you are saying YES to your future self.  To getting in your best shape and health ever.

This podcast can help.  And it is just the beginning, click below to learn more about how to work with me.

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

6 Common Excuses that are keeping women from losing weight permanently.

Are you making any of them?  After listening you will become more aware of the possible excuses your brain is offering you, so you can stop listening and move forward with losing weight permanently.

On this podcast I am asking you to get radically honest with yourself in order to be able to achieve what you truly desire, control of your eating, weight loss, and feeling more confident in your skin.

Enjoy!

www.courtneygraycoaching.com

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

With SO much conflicting information out there, it is possible you are confused with how to lose weight sustainably.

I get it.  Just spend a few minutes on Social Media and you will be bombarded with weight loss advice that directly goes against each other.

In this podcast I am going to help you determine if confusion is keeping you stuck, and how to get out of it.

I am also going to talk about what REALLY MATTERS when it comes to losing weight forever.

Enjoy!~Courtney

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

In honor of International Women's Day, I whipped up this podcast to inspire you.

Here is what I am doing in 2025 to become even more amazing.

Yes, I am already amazing, and you are too.

Before we do the work to improve ourselves in any area, I suggest owning your own amazement.  It just feels good.

On to the podcast!

~Courtney

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

This podcast is especially for you if you are doing well. You are eating better, losing weight, and overall doing better than you have in the past.

BUT, have you hit a plateau? Do you feel like you are doing better than you used to, so you are comfortable and cozy but have lost some of the fire to keep going to your big goal?

This is so normal. I am going to break down why we do this and how to light your fire again so you can lose all the weight you want to lose.

And remember, this is permanent weight loss, not a diet.  I am always talking about you eating better forever, becoming the woman who lives differently.

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

You are going to love hearing Kathy share her experience of what it is like to be in my group coaching program!

Kathy shares her past struggles with food and giving up at the first sign of failure; she talks about how she has lost 21 pounds WITHOUT eating perfectly.

This podcast is an invitation to join the Modern Body Modern Life program and transform your own body and life by learning how to feel in control around food.

No more emotional eating and feeling out of control!

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

Making permanent changes to how you eat and move takes changing how you think.

It takes you believing it is possible.  It is possible for YOU, possible now, and possible for you to do it even though you aren't perfect.

When you strengthen your belief, it makes your weight loss more enjoyable, faster, and sustainable.

Strengthening your belief will help your weight loss become inevitable.

Enjoy~

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

Asking yourself better questions will help you lose and maintain weight.

Is this possible?  Totally.  Very much YES.

In this podcast, you will learn three questions to ask yourself to help you lose weight forever.

You will also uncover some questions you ask yourself that are hurting your progress...questions you never even realized were there.  They are sneaky!

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

Welcome to the 100th episode of Modern Body, Modern Life! 🎉

For my Brand New Webinar- 15 Pounds Down by January, click here: https://mailchi.mp/422ea818fdaa/15poundsdown

I can hardly believe we’re here—100 episodes in, over 47,000 downloads, and ranked in the top 2–5% of podcasts worldwide. I’m so grateful to YOU for listening and being part of this journey.

In today’s milestone episode, I’m talking about one of my favorite topics: the power of a 90-day transformation. With three months left in the year, most people hit pause on their goals and wait for January to start fresh. But what if you did the opposite? What if you ended the year stronger, more confident, and more in control than ever before?

Inside this episode, you’ll learn:

• Why the last 90 days of the year are the perfect time for transformation.
• The excuses that keep so many women stuck—and how to move past them.
• A step-by-step framework for creating your own 90-day transformation.
• How to choose a compelling goal, define your “why,” and create a vision that excites you.
• The importance of managing emotions, building habits, and holding yourself accountable.
• Why who you become during the process matters more than the exact result.

Whether it’s your health, weight, movement, drinking, or simply putting yourself first—you can create real change in just 90 days. And if you do it now, through the holidays, you’ll set yourself up for an even more powerful new year.

✨ Special Invitation: I’m hosting a free webinar, 15 Pounds Down by January, on October 16. Sign up at modernbodymodernlife.com
to save your spot (and get the replay if you can’t attend live).

If you’re ready to give yourself the gift of transformation, this episode will show you how to start today.

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

Sign up for my FREE Training 5 Surprising Weight Loss Mistakes HERE, where I'll tell you exactly what they are AND how to stop making them so you can lose weight forever.

On the podcast, I dive into the first mistake I see so many women make (and I used to make myself long ago).

This mistake is common for women, but it will also surprise you.

This podcast and free training are for women tired of dieting, starting and stopping, and wanting to fix this area of their lives for good.

Enjoy!

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

Sometimes, the year gets going so quickly, we can roll into February feeling behind.  Can you relate?

I have felt this way before, and whether you are faltering with your goals for 2025 or haven't EVEN started really diving into working on you, I've got you.

You are in the right place my friend.

Today I am going to teach you about my end of 2024 evaluation and how it sets me up for doing 2025 differently.

I am sharing my word of the year for 2025 and encouraging you to choose a word of the year too.....in order to re-focus yourself all year long.

Let's GO!

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

Understanding why you are inconsistent, why you start and stop, and why in the moment you just eat the cookie is EVERYTHING.

If you can understand what is going on in that magic moment, you can be prepared for it, and fix it.

This is what needs to happen if you want to lose weight for good this time.

Enjoy this one my friend.

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

Learning how to stick to your healthy food plan EVEN when life gets hard is a game changer.  Because life is going to be hard.  You will have bad days, and feel a range of negative emotion.

When this happens, you don't have to eat perfectly, but you do need to get better at not throwing in the towel, or going completely rogue on your goals.

When you learn how to do bad days better, you can lose weight permanently and navigate challenges better too!

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

If you want to lose weight forever, you will have to become a woman that eats better forever.  I didn't say you have to eat perfect forever, just better.

In your heart, you know this to be true.

So how can you eat better today, than you did yesterday?

I am going to give you 3 areas to focus on, they will help you create permanent change.

And isn't that what we all want, weight loss that is sustainable!

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

Are you ready to lose weight in 2025?  But instead of going through another cycle of.....

diet....
lose weight....
promise to keep weight off.....
gain weight back....
shame yourself because you always do this.....

I have a better, more lovely, more powerful, more MODERN way of losing weight.

I suggest you lose weight forever by evolving yourself.  

Changing you.  Changing your mindset and your habits.

Not in a perfectionistic, all or none way.....but in a "learn how to eat better forever" way.

On the podcast this New Years Eve, I am teaching you what needs to happen for you to evolve yourself to lose weight forever in 2025.

Happy New Years, and happy listening!

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

This episode includes a vulnerable and deep conversation with my client Becca. 

She gives a unique perspective to the weight loss, habits, eating conversation as she is 23, and each generation has unique ways of living.

Becca talks about losing 15 pounds without dieting and how different she feels about this weight loss compared to prior experiences with Weight Watchers.

I adore Becca and I know you will too!

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

I was honored to be interviewed on the Second Act Success Podcast about my journey from glass artist to Body and Life Coach.

Shannon Russell and I had a conversation about why I choose to pivot into coaching, why I choose to focus on weight loss and how I help my clients lose weight for the last time.

This is the perfect podcast if you want to learn more about my journey creating a huge second act in my life.  I hope it gives you the courage to choose one for yourself!

www.courtneygraycoaching.com

Find Shannon's podcast here: https://secondactsuccess.co/podcast

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

In the past, every time you have gone on a diet, you have solved a problem, but the reason you gained the weight back, is you solved the wrong problem.

You might need to stop over eating in the evenings, this is the problem, yes, but the deeper problem to be solved is WHY you over eat in the evenings.

Going on a diet for 3 weeks, taking away all flour, sugar, and alcohol isn't going to solve this.

This is what I do, I help you fix the REAL problem, the problem beneath the problem.  

Only then can your weight loss be permanent.

Enjoy.

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

My hope is that this podcast teaches you that you can have both, Acceptance AND Weight loss, forever.

You can't hate yourself to a thin body, not if you want to stay thin.

This podcast is a love letter to my clients, and to you.

Life is too short to be frustrated, disgusted and disappointed with yourself while you are trying to eat better.

Happy Listening....

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

We’ve all been there—caught in that moment of going back on a decision. Do I push myself to follow through, or do I give myself permission to change my mind?

In this episode, I dive into the delicate balance between extending grace to yourself and giving yourself the loving “kick in the ass" that you sometimes need to stay aligned with your goals.

I share:

• How to tell the difference between your inner voice (future-focused self) and your primitive brain (present-focused self).
• Real-life examples of when it might be time to rest… and when it’s actually time to step up.
• Powerful questions you can ask yourself in the moment to gain clarity, including:
  • Does this decision move me closer to or further from my goals?
  • At the end of the day, which choice will I be proud of?
  • Am I being realistic, or am I aiming for perfection?
  • What feels most loving to me right now?
• Why sometimes the most loving act is following through with the plan you made for yourself.

This episode will help you start recognizing when to show compassion to yourself—and when to challenge yourself—so you can build trust, follow through, and live the life you really want.

✨ Your homework: Start practicing these questions in real time. The more you ask, the more you’ll learn to recognize the voice of your true self versus your primitive brain.

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.

The Holiday Season often goes hand in hand with over eating and weight gain.

I used to promise myself that I would not gain any weight during the holidays, and then eventually just give in to the food because I felt completely out of control.

I would go to bed most nights frustrated with myself, and ever morning try again, and end the year 5 pounds up.

And then there was the shame.

I have learned another way, a way to have the best holiday ever and not eat my face off, which means, I don't gain weight.  BOOM

Enjoy!

Interested in learning more about how to work with me?  Click HERE.

Enrollment is NOW OPEN for my April Modern Change Group Program.  If you are loving the podcast, click HERE get all the details of my program.   It is for women who not only want to lose between 10 and 15 pounds by summer, but also want to finally do it permanently and without dieting.  In my program, you will become a woman who is in control of her eating, mindset, and follow-through.