Eat Well
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Healthy hacks

Hey There!

Sick of sucking in your belly or hiding your legs? Sick of starting again Monday? Sick of feeling exhausted all. the. time? You’re better than that. 

Whether you’re starting from scratch or want to take your fitness to the next level, I’ve got you, with training that gets results, recipe ideas for busy mums and wellness hacks to boost your energy. 

Wondering how to lose those last 5 kilos? Build muscle? Recover from injury or returning to training after a break? Wherever you’re at, I can help.

Feeling fed up with your bod but don’t know where to start? 

Sick of diets, fads, cutting food groups and fighting the scale?

I gotchu. Give me 7 days and I’ll give you real results

If you’re flipping between keto and cardio. Trying to eat less and exercise more. Starting again every Monday. Or giving up because meal prep seems too hard. I’ve got you. Get my free 7 Day Meal Plan to kickstart your fitness journey, amp up your weight loss, reboot your tastebuds and give your brain a break from the ‘what to eat’ whirlwind.

You'll get:

  • 7 day meal plan – 3 meals plus snacks every day (we love to eat!)
  • Full recipes, calorie counts and macros
  • Easy to follow recipes even the kids can make
  • Meal prep hacks so you get in and out of the kitchen in minutes
  • Simple shopping list – budget buys, no exotic ingredients, just fresh food fast
  • Family friendly meals you can bulk-cook and chuck in the freezer
  • NO DIET FOOD. NO PACKAGED CRAP. NO MEAL REPLACEMENT SHAKES.

Already killing your fitness game? Grab these recipes to spice up your weekly meal plan and get some new meals on high rotation in your kitchen.

Dive right in!

Real food, for real women, done in 30 minutes. From breakfast to dinner to clean treats, we ditch the crap in favour of fresh, flavour, fast.

Get stronger, fitter, faster with tailored workouts to rock your physique. Shape your curves and burn fat, fast.

Lifestyle hacks to level up your energy. How to slay your day, even when you’re tired AF. We got you.

Eat well. Train hard. Live happy.

and unleash your inner athlete.

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Hey! I'm Courtney

I’m a PT and nutrition coach obsessed with helping women feel freaking amazing. I’m a true believer that most people have no idea how effing powerful they can truly feel. And I help them get there. 

With energising, easy to cook clean eating recipes that never taste like diet food. With kick ass workouts that will kick your ass (and get you the results you want). And with healthy hacks to make your life easier, even if you’re juggling a million things and feel tired AF.

But I wasn’t always a PT. And I didn’t always look like this. See how I fought back after motherhood, divorce, losing everything and starting solo at 40 to become a warrior for women. 

What I do:

If you need a fitness cheerleader who’ll lift you up while kicking your ass, you just found her. And I’m so pumped you’re here.

fit freebie - 7 day clean eating meal plan

Super-charge your weight loss efforts with my 7 Day Clean Eating Meal Plan. You’ll get all the recipes, with calories and macros counted for you. From breakfast to smoothies to easy prep dinners to treats. No diet food in sight. But you WILL get results.

Even if you can’t cook.
Even if you don’t have time to cook.
Even if you’ve got a family to feed.
These recipes will fuel your workouts and turbo-charge your energy. Who wouldn’t want that?

Let’s get cookin’.

Hot topic!

Hot topic!

Let's Connect!

Bed-bound to bad b*tch in 3 months 💥 

From “can’t stand up to shower” to unstoppable. 

I’m not just aiming to be good as new. I’m aiming for better. Courtney 2.0 now under construction.

#watchthisspace #lifeaftercancer
Bed-bound to bad b*tch in 3 months 💥 

From “can’t stand up to shower” to unstoppable. 

I’m not just aiming to be good as new. I’m aiming for better. Courtney 2.0 now under construction.

#watchthisspace #lifeaftercancer
Bed-bound to bad b*tch in 3 months 💥 

From “can’t stand up to shower” to unstoppable. 

I’m not just aiming to be good as new. I’m aiming for better. Courtney 2.0 now under construction.

#watchthisspace #lifeaftercancer

Bed-bound to bad b*tch in 3 months 💥

From “can’t stand up to shower” to unstoppable.

I’m not just aiming to be good as new. I’m aiming for better. Courtney 2.0 now under construction.

#watchthisspace #lifeaftercancer

1 day ago
View on Instagram |
1/8
❌You can’t colour your hair after chemo!❌ 

Just watch me 😂 

I figure, what’s the worst that can happen? My hair falls out? Been there, done that! 

Thanks to the amazing Nicke @connollyandcobarbers who not only wields a set of clippers like a master, but makes me feel a million bucks every single time 🙏🏼 

This buzzcut is staying - love it ❤️ 

#buzzcut #blondebuzzcut #chemocurls #newdo #comingbacktolife #buzzcutgirl #girlswithshavedheads #cancersurvivor #lifeaftercancer #platinumblonde #blondepixie #shortcutstyles #shorthairdontcare #buzzcutfeed #buzzcutwomen

❌You can’t colour your hair after chemo!❌

Just watch me 😂

I figure, what’s the worst that can happen? My hair falls out? Been there, done that!

Thanks to the amazing Nicke @connollyandcobarbers who not only wields a set of clippers like a master, but makes me feel a million bucks every single time 🙏🏼

This buzzcut is staying – love it ❤️

#buzzcut #blondebuzzcut #chemocurls #newdo #comingbacktolife #buzzcutgirl #girlswithshavedheads #cancersurvivor #lifeaftercancer #platinumblonde #blondepixie #shortcutstyles #shorthairdontcare #buzzcutfeed #buzzcutwomen

1 week ago
View on Instagram |
2/8
Post-chemo fat loss 💥 

Day 1 - 73.5kg
Exhausted, weak, sugar cravings, energy flagging after 30 minutes

Today - 66.7kg
Strong, energised, tracking daily, energy to smash workouts

There are ten weeks between photos and a whole new person has been born ✨ 

It is so much harder, hormones are ruined, strength gains take longer, my muscles are sore. But I’m freaking loving it 😊 

#dontstop #keepgoing #staytuned

Post-chemo fat loss 💥

Day 1 – 73.5kg
Exhausted, weak, sugar cravings, energy flagging after 30 minutes

Today – 66.7kg
Strong, energised, tracking daily, energy to smash workouts

There are ten weeks between photos and a whole new person has been born ✨

It is so much harder, hormones are ruined, strength gains take longer, my muscles are sore. But I’m freaking loving it 😊

#dontstop #keepgoing #staytuned

2 weeks ago
View on Instagram |
3/8
Swapped my turban for a cap 🧢 
And my killer boobs for cancer-free ones 💣 💣 
What a difference 6 months makes 😊 

(Still can’t take this naked head out in public though - I don’t know what’s worse: chemo skinhead or post-chemo steel wool!)

Swapped my turban for a cap 🧢
And my killer boobs for cancer-free ones 💣 💣
What a difference 6 months makes 😊

(Still can’t take this naked head out in public though – I don’t know what’s worse: chemo skinhead or post-chemo steel wool!)

2 weeks ago
View on Instagram |
4/8
BIA ALCL - breast implant cancer

My symptoms were textbook for lymphoma but NOT for BIA ALCL. I never really got the single sided breast swelling and my fluid continued to test negative in every single test for 3 months. 

BIA ALCL is a tricky cancer that can look like other things - exhaustion, stress, menopause. I was fortunate to have a surgeon who continued to test, and who treated my surgery as if it was cancer, even though I didn’t have a definitive diagnosis at that stage. 

I was Stage III - after 6 cycles of chemo I am now in remission with no radiation, no immunotherapy, no further treatment required (except more explant surgery at some point in future to get these smooth implants OUT! 😉)

#biaalcl #lymphoma #nonhodgkinslymphoma #cancer #chemotherapy #lifeaftercancer #cancersurvivor #cancerwarrior #breastimplants #explant #silimed 
#cancerdiagnosis

BIA ALCL – breast implant cancer

My symptoms were textbook for lymphoma but NOT for BIA ALCL. I never really got the single sided breast swelling and my fluid continued to test negative in every single test for 3 months.

BIA ALCL is a tricky cancer that can look like other things – exhaustion, stress, menopause. I was fortunate to have a surgeon who continued to test, and who treated my surgery as if it was cancer, even though I didn’t have a definitive diagnosis at that stage.

I was Stage III – after 6 cycles of chemo I am now in remission with no radiation, no immunotherapy, no further treatment required (except more explant surgery at some point in future to get these smooth implants OUT! 😉)

#biaalcl #lymphoma #nonhodgkinslymphoma #cancer #chemotherapy #lifeaftercancer #cancersurvivor #cancerwarrior #breastimplants #explant #silimed
#cancerdiagnosis

2 weeks ago
View on Instagram |
5/8
BIA ALCL is *NOT* breast cancer. It’s a specific type of lymphoma from breast implants.

It’s rare - the latest report by the American Society of Plastic Surgeons documented 1,216 women WORLDWIDE with BIA ALCL (June 2022). Lucky me, I got to join this highly exclusive family of kickass cancer chicks 💚 

My little timeline with killer boobs:
⭐️ April 2014 - Silimed textured implants in
⭐️ Oct 2021 - initial symptoms and testing started
⭐️ Dec 2021 - surgery: en bloc capsulectomy (explant) and replacement (more on that later!)
⭐️ 29 Dec 2021 - diagnosed with Stage 3 BIA ALCL
🌟 11 Jan 2022 - first chemo
⭐️ 27 April 2022 - final chemo
⭐️ Now - in remission, with continued monitoring for the next 5 years

NOTE: I am not a doctor, just a chick who kicked cancer’s butt and researched the hell out of BIA ALCL along the way xxx

#biaalcl #lymphoma #nonhodgkinslymphoma #cancer #chemotherapy #lifeaftercancer #cancersurvivor #cancerwarrior #breastimplants #explant #silimed

BIA ALCL is *NOT* breast cancer. It’s a specific type of lymphoma from breast implants.

It’s rare – the latest report by the American Society of Plastic Surgeons documented 1,216 women WORLDWIDE with BIA ALCL (June 2022). Lucky me, I got to join this highly exclusive family of kickass cancer chicks 💚

My little timeline with killer boobs:
⭐️ April 2014 – Silimed textured implants in
⭐️ Oct 2021 – initial symptoms and testing started
⭐️ Dec 2021 – surgery: en bloc capsulectomy (explant) and replacement (more on that later!)
⭐️ 29 Dec 2021 – diagnosed with Stage 3 BIA ALCL
🌟 11 Jan 2022 – first chemo
⭐️ 27 April 2022 – final chemo
⭐️ Now – in remission, with continued monitoring for the next 5 years

NOTE: I am not a doctor, just a chick who kicked cancer’s butt and researched the hell out of BIA ALCL along the way xxx

#biaalcl #lymphoma #nonhodgkinslymphoma #cancer #chemotherapy #lifeaftercancer #cancersurvivor #cancerwarrior #breastimplants #explant #silimed

3 weeks ago
View on Instagram |
6/8
My breast implants gave me cancer 👙 

Stage 3 cancer to be precise. And I have had so many questions from women since my diagnosis and treatment that I’ve decided to answer them all in a series of little vids. 

In this video: What is BIA ALCL? 

Coming soon: my symptoms, how I got diagnosed, surgery and chemo life. Plus living in remission 😊 

Hit me up if you’ve got any questions, I am happy to share if it helps xx

#biaalcl #breastimplants #explantjourney #bii #cancer #lymphoma #nonhodgkinslymphoma #chemotherapy #remission #lifeaftercancer #cancersurvivor

My breast implants gave me cancer 👙

Stage 3 cancer to be precise. And I have had so many questions from women since my diagnosis and treatment that I’ve decided to answer them all in a series of little vids.

In this video: What is BIA ALCL?

Coming soon: my symptoms, how I got diagnosed, surgery and chemo life. Plus living in remission 😊

Hit me up if you’ve got any questions, I am happy to share if it helps xx

#biaalcl #breastimplants #explantjourney #bii #cancer #lymphoma #nonhodgkinslymphoma #chemotherapy #remission #lifeaftercancer #cancersurvivor

3 weeks ago
View on Instagram |
7/8
EVERY. DAY. ☕️ 

It’s his love language, ok? And I am VERY loved ❤️@tgr1974 

😂 😂 😂 

#couplegoals #marriedlife #lovelanguage

EVERY. DAY. ☕️

It’s his love language, ok? And I am VERY loved ❤️@tgr1974

😂 😂 😂

#couplegoals #marriedlife #lovelanguage

3 weeks ago
View on Instagram |
8/8

Let's Connect!

Bed-bound to bad b*tch in 3 months 💥 

From “can’t stand up to shower” to unstoppable. 

I’m not just aiming to be good as new. I’m aiming for better. Courtney 2.0 now under construction.

#watchthisspace #lifeaftercancer
Bed-bound to bad b*tch in 3 months 💥 

From “can’t stand up to shower” to unstoppable. 

I’m not just aiming to be good as new. I’m aiming for better. Courtney 2.0 now under construction.

#watchthisspace #lifeaftercancer
Bed-bound to bad b*tch in 3 months 💥 

From “can’t stand up to shower” to unstoppable. 

I’m not just aiming to be good as new. I’m aiming for better. Courtney 2.0 now under construction.

#watchthisspace #lifeaftercancer

Bed-bound to bad b*tch in 3 months 💥

From “can’t stand up to shower” to unstoppable.

I’m not just aiming to be good as new. I’m aiming for better. Courtney 2.0 now under construction.

#watchthisspace #lifeaftercancer

1 day ago
View on Instagram |
1/4
❌You can’t colour your hair after chemo!❌ 

Just watch me 😂 

I figure, what’s the worst that can happen? My hair falls out? Been there, done that! 

Thanks to the amazing Nicke @connollyandcobarbers who not only wields a set of clippers like a master, but makes me feel a million bucks every single time 🙏🏼 

This buzzcut is staying - love it ❤️ 

#buzzcut #blondebuzzcut #chemocurls #newdo #comingbacktolife #buzzcutgirl #girlswithshavedheads #cancersurvivor #lifeaftercancer #platinumblonde #blondepixie #shortcutstyles #shorthairdontcare #buzzcutfeed #buzzcutwomen

❌You can’t colour your hair after chemo!❌

Just watch me 😂

I figure, what’s the worst that can happen? My hair falls out? Been there, done that!

Thanks to the amazing Nicke @connollyandcobarbers who not only wields a set of clippers like a master, but makes me feel a million bucks every single time 🙏🏼

This buzzcut is staying – love it ❤️

#buzzcut #blondebuzzcut #chemocurls #newdo #comingbacktolife #buzzcutgirl #girlswithshavedheads #cancersurvivor #lifeaftercancer #platinumblonde #blondepixie #shortcutstyles #shorthairdontcare #buzzcutfeed #buzzcutwomen

1 week ago
View on Instagram |
2/4
Post-chemo fat loss 💥 

Day 1 - 73.5kg
Exhausted, weak, sugar cravings, energy flagging after 30 minutes

Today - 66.7kg
Strong, energised, tracking daily, energy to smash workouts

There are ten weeks between photos and a whole new person has been born ✨ 

It is so much harder, hormones are ruined, strength gains take longer, my muscles are sore. But I’m freaking loving it 😊 

#dontstop #keepgoing #staytuned

Post-chemo fat loss 💥

Day 1 – 73.5kg
Exhausted, weak, sugar cravings, energy flagging after 30 minutes

Today – 66.7kg
Strong, energised, tracking daily, energy to smash workouts

There are ten weeks between photos and a whole new person has been born ✨

It is so much harder, hormones are ruined, strength gains take longer, my muscles are sore. But I’m freaking loving it 😊

#dontstop #keepgoing #staytuned

2 weeks ago
View on Instagram |
3/4
Swapped my turban for a cap 🧢 
And my killer boobs for cancer-free ones 💣 💣 
What a difference 6 months makes 😊 

(Still can’t take this naked head out in public though - I don’t know what’s worse: chemo skinhead or post-chemo steel wool!)

Swapped my turban for a cap 🧢
And my killer boobs for cancer-free ones 💣 💣
What a difference 6 months makes 😊

(Still can’t take this naked head out in public though – I don’t know what’s worse: chemo skinhead or post-chemo steel wool!)

2 weeks ago
View on Instagram |
4/4