Cheat Sheets

When you sign up, you agree that you will commit to 4 months of paid coaching services with the program you originally signed up with. There are no refunds or exceptions. If a client wants to change their program, that will usually require a new commitment period because of the work that's required by their coach to adjust programming and guidance.

In your initial inquiry form (courtneyforlife.com/coaching) there's a section if you have a specific coach request. We cannot always adhere to this depending on the coach's roster availability, but it's almost always been approved. Your coach is usually chosen by Coach Courtney, who reviews every single application form in detail and decides who would be best paired together. Although all of our coaches follow a very similar approach to coaching, each one comes with different skills and styles that are unique to them. We've never had a conflict of a client not being entirely satisfied with their coach.

When you commit to 1:1 coaching (either nutrition only or with added training programming) check ins are completed through a private online client portal system. You log in to your personal client page and sync your My Macros+ food log app (and optional FitBit or Apple Watch for sleep, heart rate, steps, weight), provide your weekly measurements, and answer a few short questions about your week in review. Once your check in has been submitted, your coach receives a notification of your completed check in and will provide a very timely reply within the same day of your check in. Check ins are required on a weekly basis. When you begin, you will be set up with a weekly check in deadline that’s arranged by your coach. It’s very important that you adhere to this as it’s an appointment and an investment to yourself. Too many missed or tardy check ins may result in being removed from the team.

When you submit within your assigned weekly deadline, you can be certain you will receive a reply from your coach within 12 hours. There are a rare few exceptions and if your response is delayed then you will be notified of this from your coach. A late check in on your part (whether or not you kindly notified your coach about this) may result in a delayed response as well.

Starting progress photos in the initial application form are mandatory. Weekly progress photos are optional. If the client doesn’t want to provide updates, our coaches don’t force it. We may ask for the client to provide them once every 4-6 weeks as it’s another data point that can help our coaches, but we respect the clients’ comfort with these.

No. Prescribed meal plans are beyond our scope of practice. Legally in Canada and USA, another other than a Registered Dietitian (RD) or a licensed physician is not legally allowed to prescribe meal plans. We cannot write a set meal plan and tell you that you need to follow it. But what we can do (and do!) is provide structured guidance around nutrition. We provide options on what daily meals could look like with examples based on the foods you enjoy and are already currently consuming. Simply giving you a meal plan doesn't teach you any lifestyle skills other than to follow rules. It doesn't teach you confidence nor independence with nutrition, it doesn't build sustainable habits, and it doesn't build a healthy mindset or relationship with food. You're better than that, and so are we. The spectrum of nutrition approaches we take all teach you how to make your own choices while striving towards and achieving your goals. We work with you one-on-one to create the most sustainable plan for you with so much freedom in control so you can be confident in your choices and our process together. No fixed meal plans. No rigid diet rules. Because we all know that doesn’t work for lifestyle sustainability.

Flexible dieting is the process of tracking your macronutrients (proteins, carbohydrates and fats) using a food scale and a food log app with customized end-of-day targets to achieve. These targets are based on each individual client around their needs, dietary preferences, past habits and actions, lifestyle, environmental factors and goals. Through this protocol, we can change body composition like losing fat, building muscle and improving overall health. This protocol offers a lot of potential for food freedom by giving structure and guidance but the client can technically eat what they want, as long as it's tracked correctly and adheres to the end-of-day targets. For more on this: https://www.courtneyforlife.com/post/the-power-of-flexible-dieting Mindful Portions is a very unique program that Coach Courtney created in 2017. It was recently updated in 2022 with the support of our coaching team. It's a portions-based system that still focused on the important macronutrients your body needs for recomposition goals, but in a very simplified approach. Mindful Portions doesn't require a food log app or a food scale, and is a much more 'user friendly' approach to nutrition with guidelines and structure, that ultimately allows for freedom.

Yes! This is one of the benefits that Coach Courtney accounted for when creating Mindful Portions. In the back end (that only the coaches see), we can understand see the general macro targets that a client is achieving within Mindful Portions points. A client would transition from MP to FD for a couple reasons: They want to take their nutrition awareness/adherence to the next level They don't like the structure of the MP categories (too limiting) MP clients have incredible success and we've seen clients over 4 years transform their bodies and minds through it. But we understand it's not for everyone. A client would usually make this change to improve their adherence and discipline in order to make more changes to their body composition. The more accurate we can be, the more changes we can see. But this also requires some sacrifices like time investments, which isn't realistic for some peoples' lifestyles.

As often as required. We don't change programs just because a client is bored or cannot adhere. We adjust based on clients' adherence, biofeedback, provided weekly data and their goals. We adjust nutrition (either macro targets or Mindful Portions points) when it's necessary and the client understands when these changes are going to happen and why.

All of our coaches agree that cheat meals aren't the kind of mindset we encourage or support with our clients. If this conversation comes up with a client, we review why the client feels this would benefit them - maybe it has to do with a mindset, something they saw online, or because they feel like their body 'needs' it once a week. Regardless, once we understand why the client would consider this, we could approach this in a few different alternatives. If the client is in a large caloric deficit and needs a bolus amount of calories to go back into their energy systems, we would encourage a structured refeed day, an assigned higher macro target day that keeps structure and control. This way, we know the calories going in are of better quality and encourages a better mindset around food as well. Refeed days aren't common in our programming because we focus on a healthy lifestyle approach and balance to each client. We don't push into deficits too hard where something like this would be a huge need, but it can sometimes be the case, if necessary.

Yes, absolutely! Each client has a different collection of needs, goals, limitations, equipment access, and workout time frames, so we believe it's important to set this up accordingly. Our coaches follow similar beliefs and approaches to workouts, where we will usually focus on resistance training that encourages healthy body recomposition to some extent. You will rarely see us writing programs with high amounts of cardio or circuits unless this is specific for the clients' goals. Workout programs are created in 4-8 week phases and can vary from 2-5 sessions per week, anywhere from 30-90 minutes. This is all dependent on each clients' needs and goals.

Yes! If and when an injury occurs, our coaches ensure the proper medical support has been put in place first and that the client has been cleared to continue training. We always refer out when something like this is beyond our scope of practice, especially when we cannot see the client face-to-face. When an injury occurs and we have medical approval to continue, we adjust workouts based on what the client is still capable of without further risking any injury in a very safe manner.

All workouts are customized to each client, so we don't have a set template for programs. When we write programs for clients, we keep their best interest in mind. We take into account the workouts they enjoy, what movements they dislike, and account for their current workout routine, if applicable. We don't overhaul workouts (or nutrition for that matter!) and we try to keep as many things consistent in their life as possible, while encouraging little changes that result in sustainability and big success.

Buying protein powder can be stressful. The chosen one is usually the cheapest, but that’s not always the best option for your goals. Not all powders are alike, and the right one for you will be based on what you’re using it for. Here are a few things to consider when looking for your best protein powder. Do you want something dairy-based (derived from cow’s milk) or plant-based? Dairy-based proteins: • Concentrate (quick absorption; 75-85% protein and 15-25% carbs/fats; most affordable; considered the king of protein) • Isolate (undergone additional filtration; 90-95% protein; best for post-workout) • Casein (slow absorption; ideal for evening/pre-sleep consumption) • Hydrolyzed (undergone further breakdown; easy absorption; considered hypoallergenic – can be taken safely when dairy/lactose/soy allergens are present) • New Zealand whey (more isolated and pure protein content; NZ cows are grass-fed, antibiotic-free; healthier & produce better quality whey) Plant-based proteins: pea, soy, brown rice (less potent/effective; ideal for vegans/vegetarians) Vegan diets come with a bad rap because they don’t provide the essential amino acids that we need in order to make up a complete protein. Without a complete protein, our muscles aren’t getting enough nutrients in order to repair and grow. A complete protein contains all 9 essential amino acids (EAAs) and is comprised of: tryptophan (7mg), threonine (27mg), isoleucine (25mg), leucine (55mg), lysine (51mg), methionine+cysteine (25mg), phenylalanine+tyrosine (47mg), valine (32mg), histidine (18mg); per gram of protein. Canadian Protein offers an excellent variety of vegan proteins that contain the amino acids that are necessary in order to repair building muscles. • Pea isolate protein: excellent vegan option; great for avoiding food allergies (gluten, dairy/lactose.) Provides essential and non-essential amino acids (30g serving: P25 C1 F2) Flavour: unflavoured • Egg white protein: (technically not 'vegan' but vegetarian approved) safe for dairy-free diets; moderate rate absorption (slower than an isolate.) Considered a complete protein (30g serving: P25 C1 F0) Flavour: unflavoured • Brown rice protein: contains protein and starches and very high in nutrients; organic sources. Provides essential and non-essential amino acids (30g serving: P24 C2 F1) Flavour: unflavoured • All natural premium vegan blend: contained pea isolate, brown rice, hemp. Considered a complete protein (30g serving: P21 C6 F2) Flavours: chocolate, vanilla; sweetened with stevia Other important factors to consider: • Different powders can help build muscle, aid in workout recovery, and serve as a healthy/quick meal • Look for a cold filtration powder (preserves nutrients/protein molecules) • Check the amino acid content (usually the more aminos the better the protein; look for BCAAs and glutamine) • Try different flavours to find your best match (CP offers sample packs in all varieties) • Don’t get suckered into fancy ‘proprietary blends’ (added flour to saturate servings) or packaging (marketing gimmicks)

A recent clinical study (Goron, Arthur, et al. 2017*) determined that a dosage of ~12g/day of citrulline can increas overall endurance and exercise-induced protein synthesis. By adding malic acid (which creates citrulline malate) you can expect a more efficient absorption of citrulline. When you increase malate levels while increasing your nitric oxide (blood flow) with citrulline, you increase your muscular energy production. Citrulline malate is effective in any pre-workout stack (like in C-PRE) or on its own. * Clinical study was performed in rodents, although results accurately translate into humans.

C-PRE is an effective pre-workout supplement to boost your energy before a demanding workout. It's minimal ingredient list includes: • caffeine (we all know how great caffeine is!) • beta-alanine (an amino acid; enhances anaerobic endurance; boosts muscle mass; prevents lactic acid buildup) • creatine monohydrate (increases ATP and provides fuel for muscles) • AAKG ("l-arginine alpha keroglutarate"; an amino acid that enhances hormone production like HGH and testosterone; enhances blood circulation similar to nitric oxide) • citrulline malate (an amino acid to improve tolerance to demanding exercises; minimizes fatigue and allows you to perform longer) • piper niger ("black pepper extract"; found to enhance metabolism) C-PRE flavours are true to Canadian Protein's BCAA flavours, so it's easy to combine them for pre and intra workout drinks.

The problem with many fat burners is that they claim to flush unwanted body fat in rapid time, but most claims are based on rat studies. Many athletes have tried at least one ‘fat-burning’ supplement in the past, myself included. The common ECA stack (ephedrine, caffeine, aspirin) has been proven effective, yet is very intense and sometimes banned for athletes; definitely not recommended for everyone. Canadian Protein's C-BURN is a complex aimed to assist with increased fat metabolism, which I find comparable to ECA, based on my research. I tried C-BURN and here’s my opinion: • Ingredients are natural and blended as safe dosages (listed below.) • No side effects (some burners cause nauseousness, elevated heart rate and/or uncomfortable muscle twitches.) • Created, tested and used by athletes, not lab rats. • Caffeine: natural stimulant that can improve physical & mental energy; initiate thermogenesis. • Synephrine: (AKA bitter orange extract) high doses of BOE can cause headaches and discomfort, but a healthy and safe dosage (like in C-BURN) can safely elevate heart rate, like caffeine. It is similar to ephedrine, yet much safer to consume and is not considered a banned substance, as is by most athletic federations. It can aid in decreasing GI disorders and regulates fat levels in the blood. • White willow bark: works as an anti-inflammatory (like Aspirin) and can help settle the stomach. • Piper Nigrum: (AKA black pepper extract) aids in increasing metabolism; also improves brain function, which is crucial during fat loss to ensure mental health stays optimal. Remember that there's no supplement that can replace what a balanced diet and proper exercise can do. A solid combination of natural and safe supplements like that found in C-BURN may provide an extra metabolism boost and exercise improvements, but remember losing body fat is not just taking a pill and skipping out on the hard work. And just like macros and workouts, results will to vary for everyone, so just because a stack works for someone doesn't always mean that it will work for you.

Getting enough sleep is just as important for good health as balanced nutrition and proper exercise. Melatonin is one of my favourite daily supplements. Not only is it a fantastic sleep aid, but can also enhance overall mood and brain function. Melatonin is a natural hormone that can be produced internally by the brain. It helps a person’s sleep and awakening patterns. Some people may have troubles falling asleep or even just getting their brain to relax at night, which is why melatonin can really help to relax your mind and get a deeper sleep. Melatonin can also help with the prevention and treatment of migraines and increase muscle mass.

Branched-chain amino acids (BCAAs) are the building blocks of protein molecules and are comprised of 3 essential aminos: leucine, valine and isoleucine. BCAAs assist with protein synthesis, crucial for growth and repair of muscle tissue. Isoleucine is known to assist with fat mobilization and utilization in the body, making BCAAs a great tool to aid in fat loss (in coordination with balanced nutrition and proper strength training). Valine converts into glycogen, which is the muscle’s primary source of energy, therefore helping boost metabolism and assisting with greater energy production. Canadian Protein's BCAAs offer a 2:1:1 amino ratio and come in a variety of flavours; my favourite is blue raspberry!

A complete joint protection supplement from Canadian Protein; with proven effective ingredients: • Turmeric: anti-inflammatory, reduces joint swelling • Glucosamine sulphate: can help lubricate joints, increases cartilage protection • Chondroitin sulphate: improves connective tissue

It’s an essential blend that helps defend your body against intense strength sessions (which can cause stress and damage to your cells). • L-Glutathione: an amino acid present in every cell; protects against toxins and free-radicals; repairs damaged cells • DL-Alpha Lipoic Acid: natural anti-inflammatory; helps the body absorb more nutrients • CoQ10: protects cells against oxidation; strengthens immune system • Resveratrol: protects against oxidation; promotes cardiovascular health • Lycopene: protects adrenal glands, colon, liver; promotes healthy vision • Vitamin C: strengthens immune system • Vitamin E: boosts immune system; protects the cells

Creatine is one of the most researched and effective supplements. It’s great to help push muscle growth, after application of both balanced nutrition and proper strength training have been placed. Benefits: increase muscle mass; greater workout ‘pumps’; improve brain health and function; increase energy Timing: 5mg daily (timing or cycling isn’t necessary; it may have mild effects of water retention, so slowly increasing dosage may occur)

Digestive enzymes are secreted by the pancreas to help break down proteins, starches and fats to be converted into energy. Protease helps break down proteins; amylase helps break down carbs; lactase helps break down lactose (sugar in milk.) Benefits: protease helps with muscle recovery; amylase helps covert to glucose for the body to replenish energy; lactase can help people who are lactose intolerant Timing: immediately before eating (it is recommended to avoid large amounts of liquids during the meal, as it can dilute the enzymes) It’s important to be aware of active levels for these enzymes, and Canadian Proteins' levels are highly approved. (per 500mg capsule: protease 45,000 HUT, amylase 7,000 DU, lactase 500 ALU.)