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

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.

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.

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.

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.

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 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.

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 — 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.

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 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.

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 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

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.

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

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.