Buff Chemist to Fitness Coach: Courtney Ahdoot on Peptides, Purpose, and Discipline is Freedom 🧪💪

Push higher, go deeper, love longer, be stronger.

We'll keep climbing up the mountain.

It's deeper than you know.

All right everybody, welcome back to the Infinite Gold Podcast. It is your show host, Bri and Anthony Goldner. If you're new here, welcome. If you like the show, share the show. All of our links are attached in the bio and if you think that somebody could benefit from listening to our episodes and especially, you know, the ones where we have our special guests, cuz they've got a lot of gold nuggets to share with us, please share the show. Today we've got a special guest, Courtney Adhut. She's a coach and health authorization specialist and fitness competition lifestyle coach wellness. You can find her on Instagram at Courtney_Kyle88, and she also has a 30-day challenge coming up. Sign up now, guys.

Courtney, how are you doing today?

I am so good. Thank you so much for having me. I'm so excited to be here.

This is going to be a great episode because we, before we jumped on, we were talking about, you know, wellness, we're talking about peptides and that's like a huge— yeah, it's a huge thing right now. But let's start back. What's— who are you? What— why should people, you know, reach out to you and just give us a little quick bio of you?

Absolutely. So I am a health optimization specialist for a company called Rise Athletic Performance, and Rise Athletic Performance has been around for about a decade. It has a span of about 43 health optimization specialists on staff. And the aim of the company, while the name is Athletic Performance, is about lifestyle wellness. And yes, we do work with bodybuilders, powerlifters, anybody in the competitive space to get them on stage or on the platform, but we aim at just helping people live better, healthier, longer lives. And our goal is— yes, absolutely. You're here. We do that through, um, a functional lens. So we look at everything from the top or from the bottom up, looking at building the foundation of that like lifestyle health pyramid. So addressing nutrition, training, supplementation, looking at blood work from an optimal standpoint, not just are you fitting into the reference range, are you normal, are you while still presenting with all kinds of symptoms.

Yeah.

Looking to help people really resolve underlying causes of gut issues and hormone imbalances and all of, all of the things, and using peptides, supplements, food, training, and then daily lifestyle habits to make those changes so that in 30 days, 60 days, we are not just crash dieting you to help you lose 10 pounds, but you get done with the, with with your coaching cycle and you are now equipped with the education and with the habits that are going to keep you healthy in the long run. So our goal is longevity. Our goal is to help people get out of those illness ruts and kind of take control back of their lives. So it's a, it's a pretty fun spot to be. I got my degree in health science from Chapman, and then I actually went into the cosmetic space and personal care for about Gosh, I was in the space for about a decade in, in total, and I was a chemist in the space. I did research and development and product development and worked a lot with peptides on the personal care side. And then when I got into health and wellness, was like, oh, there's peptides over here too, and realized I could already speak the language and understand kind of the biochemistry along with the physiological aspect of it. So became the peptide expert, hashtag buff chemist over here. And so I help a lot of our other health optimization specialists, specialists with their peptide protocols for their clients, and ultimately am able to provide that extra, that extra little gold nugget to my, to my clients and to the people that work with me. So it's a, it's a very fun space to be in.

That's so cool. And it sounds like the peptides thing in the chemistry that's followed you since you started.

Yes, yes, it was a very—

where you're meant to be—

logical transition. I was like, oh, this is literally my worlds coming together: health, wellness, bodybuilding, chemistry. I, I feel at home here.

Yes, did you love when that happens? It all comes together in alignment. We talk a lot about that.

We do.

Absolutely.

So what brought you from the cosmetology space into the health and wellness space? Like, why health and wellness?

Absolutely. So I started working with my own coach who has now become— she's still my coach, but she's also my mentor. And we— she wears a lot of hats in my life. And I started working with her about 3 years ago. And when I started working with her, I had zero intention of moving into anything more than just wanting to get healthy myself and wanting to eventually step on stage. And I was working with her for about, I a year and a half, and she ran a very similar 30-day challenge, and she had so many signups, and she had so many people that were interested in working with her to change their lives, and she was overwhelmed. And she was like, all right, Court, you've been working with me for a year and a half, you know my systems, you know how I coach, can you please help me? And I was like, yeah, sure, why not? Like, awesome, it'll keep me busy. And I, so I started helping her and immediately just had that call on my heart where it was just so fulfilling to give back and to, to be that person that my coach has been for me to somebody else. And I just got bit with the, with the, with the help and with like with that bug. And I absolutely fell in love with it. And. As soon as that challenge was over, talked to the owner of Rise and was like, hey, I think I want to do this. And I stayed in health and wellness. It was just kind of a side gig for me. It was something I knew I wanted to pursue, but I wasn't, I wasn't ready to go all in yet. And then in March of this year, God had some big plans for me. And so he, he kicked me through that door and he was like, you're going to go full time. And so I went full time with my coaching and left the, left the personal care industry and have been just making it happen ever since and absolutely loving every bit of it. That's so cool.

Now tell me, like, how— what was that transition like going from your— the cosmetic space to now taking on your coaching full time? Like, how was that overwhelming? Were you just like, oh my gosh, what's—

what do I—

what do I do with myself? Like, what's the next step? Like, how am I going to do this? Did you ever get— did any of those thoughts go through your mind?

Oh yes. Oh yes. Overwhelmingly positive experience. But I'm human. It's a transition. It's a huge change. And there was— there have been— there— I think there will continue to be always, always those moments of, am I doing the right thing? Is this what I am supposed to be doing? Is this the smart decision for my life? I'm a person of faith, and I believe tremendously that, that God would not have put the calling in the space and put the calling on my life if he was not going to walk alongside me throughout the process. And leaning on my faith and leaning on the other people in my life, my mentors, the other coaches in the space, um, my support system, all of that, and, and getting that reassurance on those dark days where it's like, okay, guys, are we sure? Are we sure? And, you know, ultimately, ultimately just one of those things where I'm one of those people, if I want something bad enough, I'm gonna make it happen. And, uh, you definitely have to have that like entrepreneurial spirit of like, I'm gonna make it happen, to fully walk in it. But, you know, people ask me, oh, like, what is your work schedule like? I'm like, any and all the time. Um, accurate whenever it, like, yeah, it's just, uh, there's a, it's a, it's a constant pursuit. But yeah, that, that transition was, you know, there was, there was a lot of fear in it, and, and maintaining a very positive and, um, optimistic mindset is not always easy. But ultimately, if you're going to It's just about keeping the promises that you've made to yourself at the end of the day.

That's amazing. You mentioned optimism, and that's one of the things we talk about a lot is, you know, having optimism versus maybe positivity. Like, we're not going to be positive all the time. Like, there's going to be some crappy days, but if we're optimistic, like you said, you have faith that things are going to happen, it's going to happen for a reason, then things are going to be a lot smoother and you're more likely to hit those goals and that you have in front of you. To touch on that a little bit more too, is you just did this transition literally a couple months ago. What would you say to somebody else who has, you know, these ideas, these dreams, and they're just like, I don't know, or they're like walking that thin line? Like, what would you say to them, or how would you convince them to go one way or another?

Pray and get ready to work, because I think you need to be— you need to have that, that full conviction where you have to believe in yourself.

Yes.

Like, first and foremost. Nobody else can do that for you. It doesn't matter how great your mentorship is, how great your support system is. If you don't, at the core of your being, believe in your success—

so good—

you are setting yourself up for failure. And that's, and that's not to say that, that doubt isn't going to creep in, that imposter syndrome isn't going to creep in all the time. All the time. Yeah, all the time. But you have to build that that, that foundation, and you have to be so rock solid in that, that when those days come, you go, I know I can weather this storm. So yeah, pray and, and get ready, and, and that, and then get ready to work. Because like I said, like, it's not a, it's not a 9 to 5. It is a, it is, I don't know, it's an all the time, anytime, especially when you're working with other people and you're, you've set out and you've established yourself as being a mentor, a coach, um, yeah, a, a pillar in their life when they have those moments of doubt, of insecurity. It doesn't matter what time it is, you have to— you—

they're texting you, they're calling you.

Yeah, yeah. For them, um, so there's, there's a huge human aspect to it too. But I, I, I truly believe that it's not the most talented people that win, it's the people that are the most hardworking, it's the people that don't go, oh, it's 6 o'clock, clocking out. It's the people that are, that are putting in those extra hours that fortune favors the work. And I think that it, it seems glamorous to, to say, you know, I really do. And I'm an entrepreneur. But you, you got to, you got to be ready to assume the, to assume the work and the load that comes with that responsibility.

Yeah, totally. Well, and people really, I think, Uh, idolize and/or galvanize the title of entrepreneur. And it is not sexy as we know. It is not sexy. There's nothing sexy about it. I was just talking with my mentor yesterday on our call and we're like, entrepreneurship is like the most ugly sweater on the rack in Macy's during the '90s. If you can imagine the most ugly sweater in that time, you're like, Yeah, accurate.

It is because they're the most rewarding.

Yes, but the most rewarding for the people that do put in the time, that do put in the work, and that do put their whole heart into it authentically. And what we're lacking today, we know, is authenticity. So it's like when— what we're, what we're missing in the world is human connection. So connecting with people like you and me and Anthony, people are like, we need that in our lives.

One of the things that I love you touched on that entrepreneurship is basically 24/7, 365, but, and it's one of the things we're talking about right now is burnout. And we're talking about, you know, self-care. What is it that Courtney does? And does Courtney recommend to people who are entrepreneurs or who are high performers and they're always in go mode? How do we slow them down or how do we transition them into taking care of themselves?

Absolutely. So, One of the ways that I've looked at it, because I— this is something I've struggled with and will continue to struggle with because of my personality tendencies.

That's me. That's 100% me.

Yeah, it takes one to know one.

Yep, it does.

Um, I work with, uh, I work with a sports psychologist who is phenomenal, and I also work with a lifestyle coach and a, um, and a— she, she handles more— I work with her for kind of everything, and then I work with him, the sports psychologist, for more of just the bodybuilding side of things. I use them together. I call them my dream team.

Love it. You gotta have that. Yeah, it doesn't matter who you are, it—

you gotta have your team. Um, I— that would be probably my third piece: pray, get ready to work, and then create a team of, of people, of mentors, of people that you trust, look up to, can confide in, and, um, are going to be there to help you weather those storms. That would be— those would be my three pieces to go back to that. But as far as looking at like burnout and how to How to incorporate that is taking breaks, taking rest, taking meaningful rest, not just how can I sit on the couch more productively right now? How can I relax in a more productive way this evening?

That's, that's my issue always.

Yeah. It's yeah. And realizing that those are not, those are not, if we're driving a car, taking those breaks, taking that rest is not stopping the car. It's— you're, you're— it allows you to keep moving forward. And if you continue to drive your car, eventually you're gonna run out of gas, eventually you're gonna need an oil change, eventually. And if you push those things off and if you ignore them and if you, if you just sweep them aside and you go, no, I can push another 100 miles, I can push another 100 miles, all of a sudden those 100 miles, yeah, it might take you an hour and a half, might— it's, it's not that much longer. But eventually those add up and add up and add up, and now you gotta— now you need a new engine, you need a new transmission. You gotta put in a lot more work to fix your car than if you just stop for gas every 300 miles. Yeah. So good point. Maintaining that regularity in it. And if you are somebody that is like a high performer, put it into your schedule, put it into your, into your day, put it like Add it into your life so it's not an afterthought. It's not a— it's 10 p.m., you've wrapped up your last call for the day, you're ready to, you know, collapse, and you're like, well, I guess I could take 10 minutes to unwind right now. What are you going to do to fill your cup? And filling your cup from a restorative standpoint does not have to be bingeing an entire TV show in an evening. It could be going outside and getting a walk in. That's still productive towards my health and fitness goals. It could be going to the gym. That's still productive towards my bodybuilding goals. So finding different ways and different ways of release and different ways of relaxation that still feel authentic to relaxing for you, but also are things that feel attainable for you to continue and make a habit in your life. If going on a, of going on a weekend unplugged vacation is not feasible for you, then that's not what relaxation has to look like for you. And realizing that's going to look different for everybody, but it's, it's about how are you going to, how are you going to maintain your car? How are you going to maintain your, your engine so that you, you can, you know, keep driving it for a long time?

Yeah, so good. Oh my gosh, I'm having so much fun here. She's just got so many golden nuggets already.

The energy.

Yeah, and I love your energy. I feel like literally We are in such alignment with everything that you're doing, what we're doing, and it like just the collaboration we've got going on right here feels so powerful and so in alignment.

It's good stuff. I was so excited.

So what does Courtney like to do? Obviously working out's probably one of 'em, but what's besides work and the working out, what does Courtney do to relax, recover, and break away for a bit?

Absolutely. So I, I definitely rely on the gym a lot for my— that is, that's like my day-to-day, okay, how am I going to kind of do the little things? How am I going to take the trash out of my car at the end of the day? Like, how am I going to do those little, like, itty-bitty maintenance things? That's the gym for me. That's, that's the daily, the daily, like, task. Spending time, um, in my, in my faith is huge for recharging my soul on a, on a spiritual level, making sure that I'm showing up for myself, um, spiritually is very, very big for me. I also love to— I'm a big concert and live music girl. Yeah, so slipping away for a concert with, with my mom or with some of my girlfriends, um, having some fun that way. I try to incorporate my people into my rest because I compete in bodybuilding. Bodybuilding is a very isolated sport. Yes, you have a team behind you. Yes, you have your coach. Yes, you— yes, yes, yes. But, um, it can get kind of lonely and it can get pretty isolated. And it can also get, um, you can get isolated from the standpoint of I am doing it by myself, but also there's a certain amount of pushing people away that has to happen for you to lock in the way that you need to. Absolutely. And so I recognize that, and I know that my relationships need to have their cups filled as well. So when I am in that rest, relax, recharge mode, incorporating those people into those moments so that I am maintaining those relationships, whether it's family, friends, what be it. So making sure that I'm, I'm, I'm including that in my life because those are, those are what's going to fulfill me in the long run. But the gym, my concerts, my faith, my friends are amazing. I— my friends are— living a life as a bodybuilder comes with a certain task load that inherently gets put on other people. My best friend knows to bring a cooler to the airport when she comes and picks me up for my meal prep. She knows that, you know, Saturday afternoon I'm going to need to borrow her car so I can go to the gym and get my workout in. Um, you know, she knows that it's like I'll be able to DD for her because I'm not going to be partaking in, in any, uh, alcohol-related activities. Um, so there, there's a certain assumption that comes along with, with that friendship. And but all my friends, uh, have assumed that role really, really well. And so it's fun for me to go and spend time with them. And, um, you know, they, they understand the, the, the MO behind, behind the business. Mm-hmm.

Well, that's awesome that they're so, uh, willing to be a part of this journey with you and are like supporting you the way that they are and are like, hey, I'm on board with this. Courtney's really passionate about this and taking care of herself. We're here for it. Like, especially if I get to spend time with you, I'm here for it. Let's take it.

Let's take care of it all. Every time she asks me, she's like, hey, I'm going to the grocery store before you get here. Like, do you need me to get anything? I'm like, I could cry right now. Like, that's just, oh. Yeah, it's, it just, it always, it all like those things. Um, and that's, that's, it's those things in, in having a strong support system that allow you to show up the way that you want to show up in your life. And, uh, you know, that, that will never go, cuz nobody else chose this. Nobody else. Mm-hmm. Uh, nobody else made the decision of, oh, I'm gonna be a, I'm gonna be a, uh, the bodybuilder support system. And yeah. That, that role being kind of thrust onto somebody, you know, there's two ways that they can react. They can be like, all right, weirdo, like, no, like, we're going out to dinner, figure it out. Or they show up at the airport with a cooler and they're like, how can we help you? And it's, it's important to have more of the, the second type of person in your life. Yes.

I love that. Now we talk about support systems and, and your coaches, your mentors, all those things. As a coach and a mentor yourself, when you've got your competitors that are struggle— struggling with their mindset, cuz as, as we know, preparing for a competition is very strict schedule, your strict workouts, your strict meal plans, all the things. That can't be easy on the mindset. Like when you're having to follow things to a T, especially if it's somebody new going into a competition scene, how do you help them get, get, get them through that with their mindset?

Yeah, it is something that, I mean, I'm sure we, we've heard the, the, the saying that like discipline is a muscle. Mm-hmm. Um, you have to develop it. It's not something where you just, you walk into the gym for the first time and you're like, I am disciplined. Mm-hmm. Um, and how great that would be. But right. Developing the discipline and developing the mindset is a huge part of like the pre-prep that I I do with my, with my clients and my athletes. So they come to me, they're like, hey, I want to do a show. And I'm like, cool. So alongside growing the muscle that we need aesthetically for the show, pushing them to— when they, when they check in and they're like, oh, you know, I don't really want to, I didn't really want to go to the gym this week, but I went anyway— really celebrating and reinforcing those positive moments and having them recognize All right, your motivation tank was on empty, but your discipline tank is what prevailed here. That is what we need to find more of. And I think that positive affirmation is a very, very powerful tool, whether that's coming from yourself or your coach or both, making sure that you are recognizing the the powerful things that you are doing in your life, the things that are positive in your life, whether that's looking in the mirror every morning and pointing out 5 things that you like about yourself that are not physical.

Yes, that is so good.

Or it's, or it's in those moments having the strength to be vulnerable to your coach and saying, I need, I need a kick in the butt right now. And I need, I need you to— I do not want to go to the gym. I do not want to eat my meals. So I will say, okay, you're going to FaceTime me when you walk into the gym every day this week, because if I don't get a FaceTime call from you, I'm going to have a conversation about this. So now it's like, all right, I don't want to let my coach down. And really what that's doing is it's just getting them out of that rut and getting them— because those ruts don't last forever. No, it's It's just, it's just a, just a moment. Or I really don't want to eat my meals this week. All right, cool. You're going to send me a picture with a timestamp with you doing a little, a little thumbs up for me. So I know that you're eating your food. And again, that's not a, it's not necessarily a, I don't trust you. It's not a, you need to prove it to me. It's a, cool, you have come to me. And shared that this is a struggle for you right now, and this is a way that we are going to combat that and keep you accountable. Because I mean, something that I, that I, uh, I harp on constantly is your discipline is what allows you to keep the promises that you made to yourself.

Can you say that one more time for our listeners? Love it.

That's a good one. Your discipline is what keeps you accountable to the promises that you have made yourself. And if you are going to— if you are somebody that— if you have a friend and they're like, I want to go to dinner with you, I want to get dinner with you, I want to go out with you, can we do this? And you are constantly bailing at the last minute, or you are constantly saying, oh my gosh, I would love to, I'll reach out to you next week, and you never do— is your friend going to continue to reach out to you? Is your friend going to have faith that when they reach out to you and say, hey, I'm having a birthday dinner next week, 'Can you make it?' Are they gonna have faith that you're gonna show up for them? No. So what's the difference when it's yourself and you say, 'I'm going to get my steps every single day this week,' and you don't? Are you going to believe that you are somebody that can show up for yourself? No, you are— you are training your brain to be placated. You are training your brain to be content with letting yourself down. And eventually that is going to grow, and that is going to grow into resenting yourself that is going to grow into a lack of self-belief that you are capable of doing hard things. Versus if you're somebody that goes, all right, yeah, I could very much cheat on my diet right now. I could very much go to bed and not get my cardio done for the day. I could very much walk out of the gym right now without finishing my last exercise because I don't like it. But every time you do those things, every time you do a hard thing that maybe you don't want to do, or maybe it would be convenient to say no to, you are affirming to yourself that you are worth showing up for. You are affirming to yourself that you are worth that little bit of struggle, that, that, that what you want is worth that little bit of sacrifice so that you can do what you said that you wanted to do. And really beating that into my athletes and going, you're the one who said you wanted to step on stage. Nobody's forcing you to do this. This. So you tell me, have our goals changed? Because if our goals have changed, that's fine. Goals change all the time. I'm not gonna— I'm not gonna force you to say that, oh, you wanted to do this once, so we have to stick on it. But if your goal is still the same, we need to have some tough love, and we need to have a conversation about this. So not being afraid to have those tough love conversations and not being afraid to hold people to accountable for their actions I think is one of the best things that you can do to love your people. That goes for your friends, your family, athletes, clients, coaches, anybody in your life. Holding them accountable and, and demanding a certain level of a standard out of them is, is truly one of the best ways that you can say I love you. And so my athletes know that and they know that I love them and would do absolutely anything for them. And that includes get on them. And that includes making sure that, that, that they're, that they're staying accountable for, for what they, what they told me they wanted to do.

You're like, I'm gonna love you, but I'm gonna tough love you when I need to tough love you.

Absolutely. Who would I be to say, oh, it's okay, we'll get it next week?

No, no sugarcoating here with Courtney. So good. All right, well, the one thing that we like to finish up our episodes with our 3 golden nuggets. So what are 3 golden nuggets that you want our listeners to know?

One would be develop a team of people in your life that are specialized in what they do. And I talk about— when I talk about my own dream team, I, I want people in my life that are going to help me reach my goals that are good at what they do. Yes. If you are somebody who's struggling with your mindset, hiring a lifestyle coach or hiring a mindset coach or a sports psychologist, somebody whose niche is that, allow them to do what they are good at. Allow the people in your life to do what they are good at. If you are somebody who is struggling with something health and fitness related, hire a health and fitness coach, hire somebody and invest in your journey because it's, it's so much more rewarding and it's so much You will, you will reach your goals if you allow a differentiation of skillset to be behind you.

The second— I love that. Real quick, actually, on that note, because there's a lot of people, especially with AI, ChatGPT, and all this stuff, they're like, what do I need a coach for? What do I need a mentor? I'll just, I'll get this freebie and I'll just do this thing. Why should they not go down that route? Or what would happen if they went down that route?

So AI, AI is imperfect and it is one of the, one of the ways that it is very imperfect is if you ask it a leading question, it will provide a response that is consistent with that leading question. So if you were to upload a photo, a check-in photo of yourself, and you were to say, you know, what do I need to work on to be a bikini bodybuilder competitor? You know, I know I need to— the criteria of the division is I need bigger delts and I need bigger glutes and I need a tight waistline. What do I need to do? AI is going to use those buzzwords and those— that, that leading criteria that you have given it, and it is going to go, you need bigger glutes, you need bigger delts, and you need a tighter waistline. So if you do those same things with your habits and you say things like, I'm very good at knowing when to say no to people, but I struggle with this. It will follow that leading question and it will give a leading response. So you are not really getting objectivity when it comes to AI. And you're a human being. It's in theory, if we were able to extrapolate every objective or every subjective aspect of our, of our human experience, and we were to shove it aside and we were left with this bare-bones objectivity, then yeah, we can use an artificial intelligence source because there's no variables. It's just objective. Fact is fact. But fact is not fact when you're dealing with people, when you're dealing with emotions, when you're dealing with— my 2-year-old got food poisoning last night and I couldn't make it to the gym this morning because I was dealing with a puking toddler, and then I had a work meeting AI is going to go, good luck. Versus having a human, having another human, you're having a human experience. So I have— do I think that AI is a tool? Absolutely. Sign of the times. We're walking in the future, but it's not a replacement for the human experience. And to take that a step further, people, especially doing what I do with peptides and bloodwork and looking at some of the more data-driven aspects of health and wellness. People are like, well, why wouldn't I just go to the, the metaverse for my information? I have fixed dozens of people's protocols, hormones, and had to reverse engineer things because AI told me I should do this.

Oh my gosh.

Because they take— they ask those leading questions and they go, I want to take this cycle of peptides, and AI goes, okay, here's how you do that. And then I'm going, oh my gosh, we have so much redundancy. These two have, have, have mechanisms of action that are not compatible with each other. Like, oh no, no, no, no, no. So AI is not a replacement. AI is a tool just like anything else. But it is not, it is not a replacement. So I, if you use it as a tool, things that it's great for are things like, hey, I'm going out to the Cheesecake Factory for dinner and I need to figure out 3 healthy meal options that are not going to blow my calories for the day. Use it as a, as a tool, use it as a source, but do not, it's not the end-all be-all. No, not live and die by.

That was great. Sorry, we'll get back to the 3 golden nuggets, but that was one that I know we needed to dive into with some people.

Yeah, it's a great point. And I think that a lot of people look for the convenience aspect of it. And I totally respect that, but you are doing yourself a disservice and you are prolonging your results if that is how you're relying on it. So that's the hard truth of it.

Yep. It's true. So what would golden nugget number 2 be?

Golden nugget number 2 would be, I think we gotta go with, with you deserve to hold yourself accountable to what you say that you want to do in your life. You deserve it. Um, I think everyone deserves that, and I think that, that the, the best way that you can love yourself is the best way that you can love others, and that is keeping yourself accountable to those things. Yes. Um, discipline is freedom. And, and I very much believe in that sentiment that when you hold yourself to a standard of discipline, you are opening up opportunities in your life. It may feel like restriction at first. It may feel like you are withholding. It may feel like it is, it is a, a not conducive to to abundance. But when you keep the promises to yourself you want to, your life changes for the better. And when you develop that mindset of I will win because I can, you, you are going to— like, your life truly, truly doors open that, that never would have been able to in the past. And then I think third, I think third would, hmm, okay, third is consistency is king. Um, you are not going to show up with a 100% full tank of gas every single day, and giving 100% does not mean giving 10 out of 10. It means that you are giving what you have. So yes. So removing that all-or-nothing mindset around any of your goals and instead looking at the idea of don't have a zero day. Don't have a day where you did nothing towards your goals. If the only thing you have to give to your day is staying on your meals, that is a win of a day. That is a step in the right direction. Yeah. If the only thing you have to give to your day is reading 10 minutes of the book that you said that you were going to finish this month, that is a win towards your day. If you— and then capitalizing on those days where you wake up and you are like, let's go, like, here we go, those are the day— like, those are the days where you capitalize on your workout and your food and your habits and, and, and, and, and. But on the days where you have 80 to give and you give 80, that is a win of a day. And, and spend time looking at the win and what you were able to give, and not at, not at the 20% that you missed, or not on the, well, I couldn't make it to my— I couldn't make it to the gym today, and I couldn't do this, and I couldn't do this, and I couldn't do this. Okay, what did you do? What— that's, that's that optimism versus positivity piece. Yes, that's the— that's that, that consistency, because eventually you're going to have more of those good days, and you're going to have more those days, more of those 90s, more of those hundreds. And when you stack those 90, 100, 80, when you stack those B+, A+ days, you can afford to have a C- day and you're still going to have a win for the week. Your net positive is going to improve. So focusing on stacking wins and staying consistent where you can is going to breed so much more success than holding yourself to a standard of perfection every single day, because we will always fall short.

Blown away. I've just been blown away.

That was amazing. Well, Courtney, we'd like to thank you again for being on our show. And for everybody listening, and don't forget to check out Courtney_Kyle88 on Instagram. Anything that you have questions about when it comes to fitness, whether or not you're competing or not competing, and if you have any questions about peptides, reach out to her. She'd love to help you guys out. And then again, if you have any questions or want any certain guests on our episodes, feel free to reach out to us and we're here for you. We love you guys and we'll catch you on the next one.