🔗 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.

Interested in speaking with me about how we can work together? Click here to head to my website: https://courtneygraycoaching.com/ and schedule a free consultation with me.

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.

Interested in speaking with me about how we can work together? Click here to head to my website: https://courtneygraycoaching.com/ and schedule a free consultation with me.

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.

Interested in speaking with me about how we can work together? Click here to head to my website: https://courtneygraycoaching.com/ and schedule a free consultation with me.

It’s one thing to decide you're going to eat better—it’s another to actually follow through when the moment comes. This is the hard part.

In this episode, I share my current challenge of giving up coffee for my health and take you inside the exact mental strategies I’m using to honor my decision when temptation strikes. You’ll hear how I recognize the sneaky ways my primitive brain tries to talk me out of my plan, how I reframe my story so it feels empowering, and why celebrating even the smallest wins is helping me create lasting change.

Let's go!

Courtney

Interested in speaking with me about how we can work together? Click here to head to my website: https://courtneygraycoaching.com/ and schedule a free consultation with me.

Confused by all the mixed messages about health—protein vs. plants, heavy vs. light weights, fasting vs. frequent meals? You’re not alone. In this episode, I share six best practices that have worked for me and my clients to simplify eating, strength, sleep, protein, tracking, and mindset. You’ll learn how to cut through the noise, stop second-guessing yourself, and confidently choose what’s right for your body and life.

✨ Enrollment closes today for my Ready for Change group coaching program—the last group I’m running this year. Don’t miss your chance to join us! Learn more and enroll HERE

Interested in speaking with me about how we can work together? Click here to head to my website: https://courtneygraycoaching.com/ and schedule a free consultation with me.

✨ Ready to take this deeper? Enrollment for Courtney’s Ready for Change Program is open for just one more week. Learn more and join at https://mailchi.mp/32d8807b092b/rfcseptember

What if you could take all those inspiring ideas you’ve heard from thought leaders—like “your thoughts create your life”—and actually apply them in a practical, step-by-step way?

In this episode of Modern Body, Modern Life, I am introducing you to The Model—a powerful coaching tool that can transform how you think, feel, and act every single day.

You’ll learn:

• Why circumstances are neutral until you have a thought about them.
• How your thoughts create your feelings—and why that matters for the actions you take.
• Real-life examples (from jeans that don’t zip to holiday stress and fender benders) that show how to shift your mindset in the moment.
• A simple question you can use daily: “What do I want to think on purpose?”
• How practicing this tool can change not just your health and weight loss journey, but also your relationships, confidence, and overall joy.

This episode is packed with stories, examples, and practical guidance to help you stop letting life “just happen” and start creating results on purpose.

Enjoy! Courtney

Interested in speaking with me about how we can work together? Click here to head to my website: https://courtneygraycoaching.com/ and schedule a free consultation with me.

Enrollment is NOW OPEN for my September Ready for Change Experience: https://mailchi.mp/32d8807b092b/rfcseptember.

As summer wraps up, it’s easy to slip into old habits or push yourself with perfectionist “all-or-nothing” thinking.

In this episode, Courtney shares how she shifted from shame-based resets to creating a loving, sustainable mindset that makes coming back from vacation—and starting your next chapter—so much easier. Learn how to return to your “normal” with balance, kindness, and renewed energy for what’s ahead.

Enjoy!

Interested in speaking with me about how we can work together? Click here to head to my website: https://courtneygraycoaching.com/ and schedule a free consultation with me.

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

Interested in speaking with me about how we can work together? Click here to head to my website: https://courtneygraycoaching.com/ and schedule a free consultation with me.