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Meet Courtney, Lover of the sunshine and ocean. Doer of fun and adventure. Teacher of strength, nutrition - and building habits to support a sustainable lifestyle. Courts has been working in the fitness industry for over 12 years, it’s fair to say she has tried everything from fasting to vegetarian, to eating organ meats, and eating whatever I want. From my experiences and lessons learnt, I hope to teach people how to learn what suits their lives and their goals and how to build that into a healthy, sustainable lifestyle. From meeting new people to learning new things and solving problems to help people better themselves in all aspects of health and fitness.
The most powerful topics when it comes to fitness and nutrition to share with the world are;- not one size fits all in anything! - there is no magic pill to help us reach our goals. Education and consistency will do that. - A little bit of everything is far better than all or nothing of anything.
Courtney strives to educate people on nutrition and training to help them build more sustainable habits to transform their lives. Her motto is; Smile, pass it on :-)
Jump over to Instagram and follow her kickass do's + words @coachcourtneybrown or www.courtneybrown.com.au
Enjoying A Holiday Without Throwing Good Habits Away
For a lot of us, going away on a holiday can do one of two things.
1. We just go ‘f**k it” and eat and drink and say yes to everything.
2. We don't enjoy our holiday at all because we are scared of putting on weight orlosing what we have achieved previously.
The great news is - it doesn’t have to be either. There is a third option.We go on holidays, we enjoy yourselves, we don’t go crazy, but we also don’t go with out.Here are some tips to help you enjoy your holiday without throwing your habits away.
Enjoy yourselfActually relax. Don’t stress about what you will eat, what you won't eat, where you willtrain, what happens if you don't train.You are on a holiday to have fun, see and learn new things and to take a break from youreveryday life. This is important to remember. Your time should be different to how younormally spend your time. Things will be different. And that's ok.Spend quality time with those around you. Reconnect with your family or partner, spendtime outside in nature, sleep in, read books, do what makes you happy.
Move Every DayIf training in a gym is important to you - then do that. Find hotels close to a gym or with agym there. Don't waste hours in the gym. Spend 45 mins to 1 hour doing what you love toMAINTAIN what you have worked so hard to achieve. You will not be building muscle onyour holiday. You are there because it makes you happy, it starts or ends your day the rightway and its time fo royu.Keep active without going to the gym every day. Keep you NEAT high (non exerciseactivity thermogenesis). Walk everywhere. A great way to explore new cities or places.Set a step target each day.
Protein and PlantsThese two are a must every day in your holiday nutrition. It's ok if you will havechampagne or beer at night - but remember you big rocks. Fill up on protein, eggs forbrekky, yoghurt for a snack, chicken for lunch, protein shake for arvo tea and meat withdinner. Add extra veg to all meals, and snack on fruit and veg.Pack your protein powder or protein bars to help you stay on track but also enjoy themeals out and the different cuisines you will be having.You can also try to limit carbs and fats earlier in the day to allocate them towards biggerdinner or alcohol or dessert.
HydrationTravelling with dehydrate you. Air con, saltier foods, less access to water, being on the goall adds to forgetting to drink enough water.A few things you can do is pack and empty drink bottle in your bag to fill up on the plane.Fruit and veg will add to your water intake.Always order tap water with your meals in a restaurant. And try to start your day with 5 -800ml of water. This will get a big chunk of water into your day early.
FastingSometimes on holidays you will wake up later than usual. Thats ok. You could try fastinguntil lunch time or brunch. This means instead of filling up on continental brekkies, you canstart your day with water and a black coffee, then head out for lunch with a big serve ofprotein and plants.Not only will this help you eat less calories throughout the day. It means the back end ofyour day is filled with food for when you go out for dinner.
SleepTry to keep your routine similar when travelling. Find it straight away, training, eating,sleeping, walking etc. Set a similar wake up and sleep time to what you usually do, limitscreens before bed and try not to eat or drink anything too crazy too close to bed time.
Find a hotel room with black out curtains, a cooler temperature and wear ear plugs. Qualitysleep will help manage any stress from your travels, relax and not be too inflamed from thedifferent foods, alcohol, flying etc.
Everyone is different and things don’t go according to plan. Try to build some strongfoundational habits a few weeks before you go on holiday so you are aware of what youcan do whilst away.
And when you get back - if things didn't go according to plan. Don’t worry. You can easilyget straight back into your routine and old habits to get back to normal. But remember, thisall comes from building the ‘big rocks’ or strong habits before you leave.
RAW LIFESTYLE is a revolutionary online health and well being education platform that lets you take the drivers seat. Specifically designed to provide both men and women with accessible resources to maintain optimal mental and physical fitness and health. Flexibility, affordability, and ease take precedence here at Raw Lifestyle. Our programs are designed for everyone, no matter your age, fitness level, location or lifestyle. With the ability to choose your favourite trainer, you can make your way through a selection of fitness & wellness programs for your mind, body and soul choosing the one that fits YOUR needs …..And if you are not sure, we can help you!
Each certified trainer/teacher is handpicked, and offers something unique in terms of coaching specialty. Providing an array of programs from HIIT, weight training, cardiovascular, yoga, meditation, fertility guidance, menstruation classes, nutrition and more. We want you to feel comfortable, supported, empowered and balanced. It’s not about body image and competitiveness; it’s about choosing a teacher you can relate to and taking the first steps towards your goals.
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