Fitness Habit Coaching LLC

02/19/2026

How much should I lift?

How much should I run?

What should my work out look like?

If you have ever wondered these things… the answer is it varies. Not the answer you might want so keep reading👇🏼

We need 150 minutes of moderate cardio or 75 minutes if hard cardio per WEEK! That’s 30 minutes 5 times per day.

We also need 2-3 days of lifting weights!

So a workout week could be:

Monday- Cardio
Tuesday- Strength
Wednesday - Cardio
Thursday- Strength
Friday - Cardio

Cardio: Walk, Jog, Bike, Swim, Row

Strength: Machines at the gym, body weight at home, dumbbells

If you want me to help you plan your 90 days of workouts, apply for 1:1 coaching via the link in my bio!

02/16/2026

What goal did you set for your self this year and how is it going.

Most of the time middle of February is when I see many women forget what new years fitness or health goals they have set for them selfs and felt super comfortable going back into their prior routine.

If you, set a goal, and looking back that goal no longer aligns, is out of reach, or it was too hard to maintain or you had to keep starting over. Then it’s not the goal it’s the path to get there that need to be adjusted.

💾 Save this for future goals, use my STEPS Method to make sure your goals are in reach:

💪🏼 Start small, make one change at a time. Multiple changes and be hard to keep up with

💪🏼 Train where you currently are, if you’ve never been a person who works out, there’s no need to start with 30-60 minute workouts that leave you burned out.

💪🏼 Evaluate your progress, if you are super sore, ensure you are stretching, if you are not and things feel easy maybe it’s time to take the next step.

💪🏼 Plan for when life happens, your routine may not always be a perfect fit for your life but had a back up plan IF something comes up THEN you’ll do this later!

💪🏼 Stairs can be difficult but focus on each step at a time and ensure you’ve felt confident with that stepping goal before taking the next step!

I’m curious, what goal are you working towards right now?! 👇🏼

Apply via the link in my bio for 1:1 private coaching to get support reaching your next health goal now!

02/10/2026

When was the last time you did a workout and felt bad after?

When was the last time you did a workout and felt good after?

What did those workout look like?

What types of things did you do?

How long were you doing that workout?

Bring awareness to your next workout and pick out what feels challenging and good and build one that will bring your success!

During 1:1 private coaching session you’ll bring awareness to your success, frictions and challenges and make a blueprint towards results.

Apply vial the link in my bio for more tips on making a blueprint towards results!

02/09/2026

When you think of your future self what do you see?

I see:
Someone who has the fitness do so any activity without hesitation
Someone who feels confident in their body
Someone who feels energized, no longer getting fatigue in the afternoon, or being too tired to workout
Someone who has planned workouts that leads to results
Someone who has an accountability plan that leads to success.

With 1:1 private coaching, that exactly who you’ll be!

What does your future self look like?

02/06/2026

Two things I would avoid if I were to start my journey over…

1. Saving random fitness workouts on IG that “I plan to do when I remember”

2. Starting over on Monday every time my routine fails

Here is how I would avoid them-

Make a BORING workout routine, this will save your brain when you go to workout. You won’t spend your workout time on trying to find a workout.

If your routine doesn’t go as planned one day, pick it back up the next. One major issue my clients had when they restarted their plan was making it feel new. This feels like a nice reset but realistic it’s a way to give up. If your plan falls through, pick it back up the next day. Learn from what happened and plan for it the next week!

My clients get weekly tools just like these to help their plans stick through 1:1 private coaching sessions! Ensuring they reach their goals in 3-6 months!

💙 Apply to work with me via link in my bio and get result!

02/04/2026

Here is what I learned to be true,
➡️From no workouts because I didn’t have any time and the workouts I did lead to burn out

➡️ To wanting to workout and looking forward to the energy I get when I do with out sacrifice to my lifestyle

Have you ever started a new workout and it just left you feeling sore and not motivated and you made a whole month plan of it and just fall off?!

To me that’s a combination of not meeting yourself where you are and all or nothing mindset.

We can over come this by bringing awareness to where we are physically on a fitness level and starting there- most plans fail when we try to start from where we want to be and not where we are now!

If you want a plan specifically made for you then 1:1 coaching is a perfect fit!

Apply today via the link in my bio!
💙

02/02/2026

Have you ever restarted your health routine on monday? 

As a Clinical Exercise Physiologist & Health Coach who was in corporate wellness for over 6 years I want to bring innovate health and fitness coaching to women just like you -

Coaching women 30+ to rebuild strength, energy and confidence using my science-backed STEPS Method™️

You will know what to do to reach your health markers when your doctor says:
“exercise more”
“your blood pressure is high”
“you are at risk for pre-diabetes”
“your cholesterol is higher than we want”.

My science-backed STEPS Method™️ takes you from feeling low energy, low stamina and average health…
To optimal health ranges, strong and energized just in time for your next follow up!

If you are ready to feel the change and start “exercising more” in a way that gets you results then this is your sign to apply for 1:1 private online coaching!

Apply for coaching is the link in my bio 💙

02/01/2026

01/28/2026

Dear the person who starts over every Monday,

Future you is going to be so grateful that current you didn’t give up. You’re going to look back and that Monday did not stand a chance, I am so glad and thriving that I had a back up plan for when life happens, I feel strong, confident and energized from all of the work you put in! Keep going!

This used to be me - After collegiate sports ended and I went to be a “real adult” working my 40 hour week, I lost track of my health it wasn’t a priority. It felt hard, time consuming and way out of reach. Once I learned and created my STEPS Method™️ I realized its not that far away.

You can do it too!

Either take a look at my STEPS Method™️ reel or sign up for 1:1 coaching - the choice is yours.

I am here to support you with my 8 years of experience helping women just like you make the health changes they have been waiting for!

💙 Link in my bio or DM me and I’ll send it directly to you?

What are you waiting for?

01/27/2026

POV: You finally decided to take your health seriously and now you get to show up for yourself, independently moving furniture, not getting winded when walking up the stairs, and most importably having fitness for life when you get older.

I am in my 30’s and I climb mountains, go on 3 mile hikes, feel confident in my routines! Just check out the picture- I’m loving nature because I am able to walk in it!

Do you want the tools to longevity? Sustainable Strength? Routines that match your real life?

Here are a few quick tips for showing up for your health:
1. Set a goal that you can reach - something in the short term.

2. Make a plan for that goal - How, why and what do you need to make this go from a goal two an outcome

3 Take action - plans are great but we need a timeline, on this day through next month I will do something realist to make change

Make a plan using my STEPS™️ Method - Follow that plan - See and be the change you are waiting for when it comes to your health and fitness!

I have coaching spots available to make this happen for you, if you want to work with me 1:1 check out the link in my bio or DM me and I will send the application personally to you!

Coach Courtney💙

01/26/2026

Hey, Im Courtney. Have we met? Because I want to reintroduce myself 👋🏼

I am a health and fitness coach that takes you from not knowing where to start, feeling low energy, low stamina and average health…

TO feeling like you can run, jump and dance without needing to take a breather.

To feeling energized and not saying no to that day out with friends.

To feeling confident in what you do and wear!

Is this the change you want?

If you answered yes, you are a perfect fit for my 1:1 coaching - In my coaching you will feel these changes in 3 months.

I have 4 spots left on my January roster - Are you in?

Apply via the link in my bio or DM me and I will send the link directly to you!

01/24/2026

5 ways to feel stronger, energized and confident without sacrificing your lifestyle!

1. Set a goal that meets you where you are

2. Find gaps in your schedule that you can reprioritize (less time on IG more time outside?)

3. Start small and work up to where you want to be, no need to go all out right away, start with as little as 10 minutes a day then work up to 30 minutes 3 times per week.

4. Write down your why on your bathroom mirror or somewhere you’ll see every day to remind yourself why and what you are working toward

5. Have a back up plan, consistently is 100% combined effort through the week not 100% perfection all of the time!

Save this post and practice these 5 steps to feel stronger, energized and confident in your routine without sacrificing what you love.

If you want more support sign up for 1:1 coaching and I’ll make sure your plan works with you!

Apply vial the link in my bio, only 4 spots left for January! Hope to see you there 💙