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This web site offers health, wellness, fitness, exercise, and nutritional information and is provided for informational purposes only. This information is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. Speak with your physician or healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, please contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read on this website. The use of any information provided on this website is solely at your own risk. Nothing stated or posted on this web site or available through any services offered by Courtney Donmoyer or courtneydonmoyer.com are intended to be, and must not be taken to be, the practice of medicine.

  • Courtney Donmoyer

Tools of Change

Happy Monday, dear friends.


Monday's are one of my favorite days of the week - because it's the day a majority of my clients send their progress check-in to me. We review progress, measurements, photos, what's working, what is not, set goals and intentions for the week, adjust macros as needed, etc.


No two clients are the same, and it's evident in each persons check-in style. Some of you are short and to the point. Some of you write novels and remind me, "You don't have to respond to this, I'm just venting."


Point being, even if it looks like everyone has their "stuff" together, none of us really does. I get emails from some of you who are absolutely crushing it, while others are going through a really painful time. Some are dealing with levels of stress I can’t even fathom, and some are floating along with zero commitment, not even remembering to check-in. #YOLO.


But wherever you are in your journey - remember that THIS is RIGHT where you NEED to be. 


Lessons present themselves in so many different ways, often as challenges we don’t like, want, and often feel will crush us. Lessons are meant to take us off the path we want to be on. They are meant to rattle our cages. They are meant to poke and prod us until we want to scream. Learning, and thus changing, is not a neat, tidy and orderly business. It’s a 3 year old with hand paints - and they’ve covered themselves, you, and the new carpet your white walls in glittery pink paint (that will take FOREVER, if ever, to get out).


But, we HAVE the tools to deal with these lessons. These lessons will change us - if you let them. Change is good. Remember why you came to me for help in the first place - you wanted change.


What are these tools of change I speak of?


Practice: This is meal-prepping, pre-planning your day in MyFitnessPal, grocery shopping regularly, planning your hydration, etc. 


Mistakes: Mistakes are catalysts for change. Every time you do something “wrong,” shift your mindset to think, “what can I learn here?” Think about how many teachable moments you can have by the end of the day if you stay open minded to change.


Love: Remember that your body hears every word you tell it. When you stand in the mirror taking your check-in pictures this week, give me a bicep flex and a smooch. You’re already gorgeous, you’re already beautiful, but there’s nothing wrong with wanting to always continue to work on yourself and grow. That’s what our work is together.


Adversity: There will be people along the way that derail you. The husbands that eat pizza every night, the co-worker that steals your lunch, the girls that want to go out and draaaaank. The job that keeps you up all night, the kids that are constantly sick, the traffic you have to deal with on the way to work. Adversity teaches us that the only thing we can control is our attitude and our reaction to the situation. The most important thing we can do is stay out of victim-mode; forge ahead knowing that you’re doing the best you can with what you have.


Vulnerability: being honest on this journey is crucial. Asking for help is one of the hardest things for us to do, but one of the most beneficial practices we can develop. Reach out to your spouse, your family, your friends, tell them your goals, tell them why you’re working with a nutrition coach or trainer - and let them know that you’ll need help and support along the way. We don't live on an island alone. We are communal beings. Your circle should be filled with people that love and support you. You might need to help them understand your goals, but if it matters to you, it will matter to them. 


Patience: the test of time is the hardest lesson. We all want instant gratification, quick fixes, popping abs in 8 weeks, and weight loss right now. Muscle takes months to grow with vigorous training and fat takes months to diminish with a lot of precision in the kitchen. Keep your eye on the prize and your focus on the long-game. Nothing worth having comes easy.


Have a great week!


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