Courtney Pascoe in Wollongong, New South Wales | Sport & recreation

Courtney Pascoe

Locality: Wollongong, New South Wales

Phone: +61 422 732 581

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24.01.2022 Yeah the Strong Chicks! Awesome work from all the girls today. Lots of team work + body weight strength challenges. ... Strong Chicks is on every Wednesday at National Strength Performance Centre 4:30pm #girlpower

24.01.2022 A fun day coaching Rach down @thestrengthsyndicate in Canberra today. Rach had a great day of competition adding 33kg overall to her total . She also dropped 6.8kg of body weight over the past 3 weeks, and I swear she will be hearing me in her sleep telling her to eat more greens and drink MORE water every day! ... Super effort Rach, I’m excited to see what you do next. Proud of you and your determination. Squat 115kg Bench 64kg Deadlift 148kg Rachael Griffin National Strength Performance Centre

23.01.2022 Saturday squats. Playing catch up with my own training. This week has been full of everything work + kids. So making an effort on the weekend to finish off my own sessions. Pause squats 3 x 5 ... Trying out squatting in heels again for the first time in years to see how this helps my technique.

22.01.2022 All the gear and no idea... Finishing the week taking on an ocean swim with my bestie @hy_campbell Need to do it more often... ... Super refreshing to recharge..... In more ways than one.

22.01.2022 Proud of my love. When he sets his heart on something he certainly works hard until he achieves it. New Australian record 251kg Equipped Bench Press. ... Congratulations Simon Bergner. And Congrats to the @nspcentre ladies on a great day of lifting. @danajones0702 @annkoke @biancabeattie

21.01.2022 2 years later and still in the thick of it . And promoting exactly the same thing!

21.01.2022 Working towards your health and fitness goals can be very similar to raising teenagers. You have to pick your battles... Going in thinking you have to take on everything at once will ultimately leave you feeling like you are failing.... Picking one or two things to improve on is probably a more achievable option. Focus on two of these points for 2 -3 weeks Good quality sleep. Improving nutrition. Committing to a training routine . Drinking more water. Reducing your intake of processed food. Then once you feel like you are successfully implementing these habits and they feel a part of your regular routine. Add in a couple more. Don’t think it has to be an all or nothing approach. Break it down into small sustainable changes to gradually implement into your lifestyle. Happy Sunday everyone.

21.01.2022 May your coffee be strong, and your Saturday nice and long.... What is your favourite thing about the weekend?

21.01.2022 My day on a plate. Safe to say I’m pretty obsessed with good food and eating for energy. 1. Asian scrambled eggs... 2. Weetbix with strawberries, manuka honey, vanilla protein and almond milk. 3. Green smoothie. 4. Healthy Butter Chicken with sweet potato and broccoli. All this while sticking to a calorie deficit. I think it’s so important to eat the food you love. Don’t deprive yourself. Find recipes of your fav meals that you can prepare as a healthier alternative.

20.01.2022 Today’s quad set to finish training. 10 x leg press 10 Bulgarians Sled push up and back ... 20 x walking lunges Repeat for 3 rounds. I can’t take credit for this one. Programmed by Simon Bergner Give it a go! Work at your own level and NEVER skip any reps !

20.01.2022 It’s been a few weeks in between squats. Happy to get back in and feel this weight again today. Training makes me happy!

20.01.2022 Walking into the new week with intention What are the things you aim to practice day to day to help you feel your best? A few of my non negotiables for this week are ... Good quality sleep , consistently. 3 litres of water per day. 4 strength sessions in the gym. Fresh air and ocean swims. Create time to read my new book (I actually have 4 lined up ready to go) with a cup of tea. #bliss I think it’s important to list the things you love , that make you feel good and factor them somewhere into your busy week. #mondaymotivation

19.01.2022 Rach’s lifts from Saturday.. We discussed a lot of this back in ISO days when we talked about her future goals. Pretty cool to see it all come together . Determination, a good plan and commitment to the plan will always see you reach your goals.

19.01.2022 So lately a lot of my social media has been more health and well-being related. As a coach I am super passionate about good nutrition, working on your mindset and making time for the things that you know are good for you. Recipes , meal prep , quality sleep , mobility & recovery and prioritising yourself. These are the things I discuss day in/out with the people I work with. Creating positive habits that fit into your lifestyle. Having said that one of the best things that I... think we can do as women (and guys too) is strength train. It’s not only amazing to build and shape strong muscles and bones , it’s incredible for building a strong and resilient mindset. And giving you purpose! Don’t be afraid of being a beginner. We all have to start somewhere and learn the basics. Don’t think you have to be lifting heavy straight up. Find yourself a coach that can teach technique and break it down for you so you can develop base strength , find a good training routine so you can progress at your own level and work towards your own training goals. I was discussing parenting and the juggles of multiple children with my GP last week and she was reminding me to keep doing the things that make me feel capable and strong. I loved that she gave me this advice because it’s something I promote often. (And need to hear myself from time to time!) I love strength training and the overflow of benefits that come with it. And want to be lifting until I’m in my 80s. So whatever your motivation for training might be, keep doing those things that make you feel strong and gives you purpose. And don’t give up just because you have had a crap week /month or missed a few sessions. Remember why you started. Always appreciate how far you have come and keep working to be better than before.

18.01.2022 When it’s been another massive week and you finally make it to Friday...

18.01.2022 2020 has been a year we will never forget. On reflection there has been many amazing things that I’m proud of. With a reminder that the challenges we face always end up making us stronger. May your 2021 be packed full of time with the people you love , doing more of what you love! ... Stay healthy and happy. #nye Children of the Revolution

17.01.2022 Finishing off a week of recovering from my first 40th, working , mumming , dieting , celebrating again & just starting to push into a peak towards a powerlifting comp. Welcome to my life. I don’t really half do things. ... Thanks @simonbergner_strengthcoach for supporting me through it all. EMOM Deadlifts 10 x 1 @135

17.01.2022 Happy to be deadlifting. 10 x 2 @100kg

16.01.2022 GIRL GANG... Who is ready for a big week of training? Get your active wear and water bottle out ready for the gym. ... Plan the days you are training. Know what meals you will be eating and do a good grocery shop before the week starts. Aim for 7 + hours of sleep every night. Show up for yourself and keep working on those healthy consistent habits! @childrenoftherevolutionphoto

15.01.2022 Do you find yourself feeling fed up from not achieving the results you want? How compliant are you to your training program? Building strength requires commitment. Think about all the little 2%ers . The small things that you skip because you think they don’t matter.. ... Those last few reps. Missed sessions. Certain movements on your program (usually the things you find challenging to do... or run out of time for) not following set time limits , rest breaks or other specific programming goals , forgetting activation or warm up exercises that have been set. When it comes to training and your personal goals the more you consistently put in the work and follow your programming the faster those results will come. After 11 sets of pressing today, I loved this superset of back work. 15 x renegade rows ss 15 x neutral grip lat pulls. Keep on working to be a stronger version of you!

15.01.2022 Quick little super session to begin the day... Starting with zercher squats. This is an awesome variation to work on upper body, core and leg strength. Zercher squat 4 x 5 Weighted step ups 3 x 20 Hamstring curls 3 x 15... Alternate goblet lunges 3 x 20 DB RDL 3 x 15 Prone row 3 x 10 School holiday workouts need to be efficient and no longer than 45 mins for me. I’m happy to slow down , relax and do all the fun things + cook all the foods for the boys and there’s nothing better than days at the beach , but I also feel better and think better when I keep up some sort of regular movement. During the holidays i really don’t have time for heavier training that requires longer breaks + recovery. Over the years I have learned a smarter way to adjust my sessions during the summer break. I still prioritize getting it done but change up the way I train. We all know it’s important to keep up regular exercise for general health, mental health and who wants to lose those strength gains we have trained so hard for all year by backing right off and barely training at all over 6 weeks. Not me!! These are some of the things I do. create a new routine to maintain over the holidays. superset exercises. lighter loads - more reps. work on my weak points with exercises I have been neglecting recently. Try not to have an all or nothing approach. Most of us work better and achieve more when we are in routine. It’s about being flexible and doing the best you can with the time you have.

15.01.2022 With any health and fitness goal there has to be a focus on accountability. Saying you want to achieve something is one thing. But how do you hold yourself accountable? As a coach I encourage tracking measurable progress so you can see what you did well and where you let yourself down, so you know what to improve upon. ... Nutrition Sleep quality Training compliance Accountability eliminates the time and effort you spend on distracting activities and other unproductive behaviour. When you learn the skills to be accountable for your own efforts and habits this builds confidence.

14.01.2022 Sarah and I have been working together for more than 5 years now. Safe to say we know each other pretty well and have become good friends. When she first came to NSPC she had never trained in a gym. To prepare for yesterday’s comp Sarah dropped over 6kg of body weight in a super healthy and balanced way. ... Getting back on the platform for this competition at this body weight meant so much more to Sarah (and also me) than just a powerlifting comp. It was about building momentum, creating healthy habits with a positive focus on her own goals and being stronger than before. She did all that. And its been incredible to watch her transformation over the past 12 months. This is her 3rd squat 133kg. I’m super proud of you Sarah. Lots more to work for next but what an important milestone to tick off.

14.01.2022 A fun morning of lifting with these ladies @spc.performance.lab It was exciting to have a weekend full of Powerlifting after such an uncertain year. I love being a part of the process as a Coach. Always learning and developing new skills (thank you Simon Bergner ) and it brings me alot of joy to see the ladies commit and work for their own personal goals. ... So much goes into preparing for a Powerlifting meet. Hours of training every week, factoring in recovery, mobility and nutrition. Getting your sessions in even when you feel tired or have a lot of other things going on in life . Then it all comes down to how you perform on the day! It’s a challenging sport but so worth all the effort when you achieve something you work hard for. Super effort from both Susana and Sarah today! Congratulations to you both. Sarah 133/65/138 Susana 78/49/115

13.01.2022 Why we do single leg movements... Squats, deadlifts, leg presses, leg extensions, and leg curls are all great exercises to learn. These classic exercises also have something in common they are all bilateral movements. That means they work both legs at once.... It makes sense to include at least some single-leg or unilateral exercises into your training to help correct any muscle imbalances we may carry. I find this especially important for women after pregnancy and childbirth and then carrying babies around on one hip for years after. Single leg exercises are usually more challenging to learn than when you are working on two feet. If your balance isn’t great, or you lack stability, you may find yourself losing balance or even falling over when you try some single-leg movements. Start off with simpler ones until your balance and stability are better.

13.01.2022 As modern day women there’s a lot going on! We have careers, run households , we try to prioritise health, nutrition, regular exercise and sleep. Then on top of that we raise children , aim to be supportive partners, check in on friends and care for parents that have done all this before us. With this much on our plates it’s normal to feel like you are failing at times. ... Drop the idea of perfection & remind yourself you are doing a pretty amazing job. Instead of feeling like you have to be on fire and putting in 100% all of the time, prioritise the things of most importance. Even if it’s a week to week thing! And don’t forget to place yourself right up there . Because if you are not doing the things for you that make you feel your best, how can you give your best to others?

13.01.2022 Breakfast this morning was squeezed in after an early PT session and getting to footy. Simple and nutritious. All the colours + nearly a full days veg intake in one bowl. And even better some of it freshly grown in my own garden. I haven’t always ate this way. I used to be a cereal and toast only kind of girl for breakfast. My mum raised us with healthy balanced nutrition limiting sugar and processed foods and always cooked from scratch. But in my early to mid 20s I had p...oor eating habits. Sugar addiction, binge eating (and drinking) and lots of take away and fast food, hot chips sometimes daily. I probably didn’t even understand what processed food was! Over the years I have become fascinated with learning more about nutrition and how what we eat affects our mindset, recovery from training and ability to take things on. More recognition of the mind/gut connection really sparked my interest in this. Stepping up your nutrition and including more fruit , veg , herbs and spices and I can guarantee your energy , digestion and cognitive function (the way you think!) will improve. So this is a little reminder that no matter what unhealthy habits you may have right now (and you may not even know what they are!) you can always chip away at including healthier habits in your day to day lifestyle to improve your overall health. It doesn’t have to be drastic , just a few little tweaks here and there. And before you know it , you might get excited over a bowl of veg for breakfast too!

12.01.2022 This is me in action with the Strong Chicks. Strong Chicks is a class I created for girls to learn more about training to be stronger. After a few different conversations with my nieces as they were growing a bit older I realised the importance of performance based training being beneficial for females of any age. Not only for healthy body image but overall self confidence. It got me thinking if you could introduce this to girls when they are young how cool it would be to... grow and develop this strong , capable attitude . Being able to challenge your body, learn how to move well, and focus on improving each time you train , takes away from caring how you look or who does it better. In Strong Chicks it’s all about learning new things and working to improve to be better than you were before. Strong Chicks is on every Wednesday @nspcentre 4:30pm

12.01.2022 Refreshed and relaxed after a week of averaging 10 hours sleep per night. How good are holidays? Grateful for downtime and adventure with @simonbergner_strengthcoach . And feeling ready to throw myself back into doing the things I love. ... It was beautiful to escape into the NSW countryside, where there was minimal mention of Covid. I’ve got my mask ready to return to Wollongong and head back into routine for an exciting 2021.

12.01.2022 Let’s talk food. (My fav topic) As a health and fitness coach ‘What should I eat?’ is a question I am asked every week. ... My advice is keep it super simple. Avoid depriving yourself of certain food groups. Eat the food you love the taste of. Nourish your body. Think of your nutrition as fuel for the lifestyle you want to lead. And drop the habit of punishing yourself for not always being 100% on track. Be consistent. Cook more. Exercise. Be well. Get out of the cycle of good/bad foods or behaviours and the idea of all or nothing thinking. Learn to sacrifice perfection when it comes to healthy eating. Aim for consistency.

12.01.2022 Hannah being brave and taking on the high box jumps today in Strong Chicks. One of the things I love as I reflect on a busy day in the gym is the variety of ages of the people I train @nspcentre . 7 year old Strong Chicks right up to 60 year old Powerlifters. ... It’s pretty cool. Everyone has different reasons for training. And I enjoy the versatility in my day. NSPC is like no other gym I have ever stepped foot in , I’m super proud of the growth in our community and the amazing place Simon Bergner has created. I’m lucky I get to do what I love every day!

12.01.2022 If you know me you know my main focus with nutrition is Good Food = Good Mood. I look at nutrition as a way of fueling the body so we can take on the demands of a busy day. You want to enjoy the food that you eat, not just have it because someone says it’s good for you or it’s a habit or convenience. ... My main priority of a morning is making sure my boys have a healthy breakfast and lunch box. However if I forget to take care of my own nutrition, I feel scattered , lack energy and can’t think straight! I aim to prepare quick easy meals that I know tick all the boxes and make me feel good. This helps create a way better start to the day... (for us all!) This is my quick and easy recipe for Snickers Protein Oats 1/4 cup of rolled oats 1 tsp chia seeds 1/2 tsp cinnamon Cover in water . 1 tbsp Salted caramel protein. Cook in the microwave and stir to combine into porridge. Add almond butter, cacao, and maple syrup. Top with 1/2 diced banana and your fav nuts. Try this recipe, and tell me what you think.

11.01.2022 Our Posterior Chain muscles are on the back of our body. This includes the glutes, hamstrings, calves, and the lower and upper back muscles. If you’re experiencing lower back pain, injuries, and stiffness associated with bad posture it’s often because you are neglecting strengthening these muscles. For most of us, our day to day movements don’t require much of our posterior muscles, that’s why it’s important to have some of these movements in your training program to keep a... healthy balanced body. Scroll across for a few of my favourites I like to program. Band pull aparts Face pulls Dumbbell RDLs Pendalay Ross Hyperextensions Glute bridges

11.01.2022 Great advice !!

11.01.2022 I love the little place I go to when I’m squatting. I do get anxious under the bar (I’m working on that ) but I enjoy how you are so focused on one thing you forget about everything else that’s going on around you. Last week of 4s for the block. ... The session didn’t go to plan I missed my final rep @108kg, but I was happy with this set. 106kg x 4 I’ve been doing this for long enough now to know the failures are what give you determination to come back stronger. Still don’t like it, but know it’s part of the bigger picture. Another 3 more weeks of squats to go. The challenge never ends.

11.01.2022 @nspcentre I love working with women to feel healthy , confident and capable. Strength training makes you feel all of the above! I have some availability in my group training sessions. Train up to 3 x each week in a supervised group session where we focus on learning strength basics + some conditioning in a supportive environment with other women @nspcentre . ... Send through a DM if you would like to find out more... Courtney x

11.01.2022 First time trying the #beltsquat machine @nspcentre Ever since I have worked with @simonbergner_strengthcoach we have had countless discussions over which pieces of equipment would be awesome to have in the gym. Now that it’s filling up with so many cool pieces that provide variety to train our members , it’s super exciting!! I love trying different things in my own training. ... I think it reminds me of how the people I coach feel when they are starting out and learning new things. And it’s important to remember those feelings of nervousness or general uncertainty when teaching new movements to people. Keep learning all the time... Get comfortable with being uncomfortable , and watch yourself grow!

11.01.2022 Think forwards. If you find yourself getting stuck in your own head , developing negative self talk and avoiding the things that challenge you. Think forwards to where you want to be. And how you want to feel. Identity your goals and what you want to achieve. ... Reach out to others doing similar things and learn more. Take risks and accept and learn from failure. Get used to releasing control. Adapt. Read more. Ask questions. Find a coach or mentor that you trust. Don’t dwell on past experiences. Keep a solid vision. Don’t be trapped by conventional thinking. Perseverance. Take responsibility for your own time management, discipline and energy. January is the perfect time to think forwards to what you want to be spending your time on in this year. I’m excited for my 2021 goals , and can’t wait to share them with you. Children of the Revolution MUA Verge Makeup Tan House of Tan

11.01.2022 Starting the day with Sublime. Always a challenge. Awesome effort from Carly Rogers taking it on for the first time. ... It was worth it for the delicious breakfast afterwards @moorestreetgeneral Go girls!! @livhaydenmum @_oliviagreenn @carly_rogers6

10.01.2022 As a coach nothing makes me more excited then when someone tells you clear cut goals they want to achieve for themselves. No matter how big or challenging they may seem at the time, it’s my job to create a plan and help the plan be executed well to reach the end goal. This was exactly the case with Lee. She wanted to get stronger, feel more confident around a barbell and drop some body weight. ... In the pic below you see some big changes to Lee’s body composition. A 9kg drop in body weight. In the comments you can see a comparison video from back in August when Lee was learning squat vs Lee squatting 90kg in training this morning. Amazing effort. Lee has been consistent, getting up early to train before work. Patient with practicing new things in the gym and focusing more on nutrition at home. All of this together has resulted in some amazing progress. Super happy for you Lee and can’t wait to see what you do next!

07.01.2022 Being productive usually means doing the hard stuff first. I’m big on lists. Writing out what needs to be done for the day or week. Or to achieve a certain goal. ... If you know there is something on that list that will be hard , and you feel like avoiding it. Take it on first. It could be cleaning the bathroom, getting your training done , paying those bills, having that difficult conversation or making a big decision. Do it first! Prioritize what you need to get done. Prioritizing is about making choices. Am I going to sleep in and spend time with my partner or am I getting up to go to the gym? Will I go to bed early, or go out for drinks with friends? It’s also about saying no. If you have personal priorities, you will have to say no to other things. This helps you to figure out what’s important to you, and makes you more decisive. 1. Having goals helps you to determine what’s important and what’s not. 2. Learn to say no so you can focus on your priorities and achieve your goals. 3. Don’t be afraid of making a decision that aligns with your goals. Growth , change and doing things you have never done before bring major discomfort! But that’s where the good things starts to happen.. So ‘Do the hard stuff first!’

05.01.2022 Finishing the week with squats. Always feels good to get my own 4 training sessions ticked off. 6 x 4 progressing up to 104kg ... Training makes me happy. @nspcentre

05.01.2022 I’m all about the 80/20 rule. Nutrition: aim for 80% of the time solid nutrition following basic nutrition principles. And the other 20% enjoy your treats and the things you really love. Training : train efficiently and push yourself 80% of the time, pull back and keep up your energy levels and something in reserve 20% of the time. (Especially for us women around our menstrual cycle) ... Sleep : this should be 100% in a perfect world. But focus on consistent sleep patterns 80% of the time and relax a little some other evenings. (I guarantee once you establish good sleep patterns you want to keep them up anyway!!! ) As a coach these are the things I promote for a better overall lifestyle. Other coaches may advise a little different, depending on what their focus is. It’s all relative. As a woman working with a lot of other women who have a range of commitments throughout their week ... This is what I believe is the best approach. Stop thinking it has to be all or nothing and you need to be spot on all the time. Don’t over do anything! Consistency and what you do often will help you create a healthier lifestyle.

04.01.2022 My fav Green Smoothie recipe. A perfect afternoon snack. 1/2 green apple... 1/2 pear 1/3 Cucumber Frozen passionfruit or mango Coconut water Maca Powder Greens powder Frozen avocado * I sometimes add vanilla protein. Give this recipe a try. So much goodness and an instant energy boost to fuel you through a busy afternoon.

03.01.2022 Week 1 of a 12 week block complete. All 4 sessions in and it’s only Thursday. Amazing what you can do when you focus. ... Time to rebuild, get back into the work and follow the process.

03.01.2022 If you come to me to speak about your #healthandfitness goals and tell me you don’t have any time to train, I completely get it! Life is busy. When you are working and raising children many other commitments and responsibilities come before your own priorities. Some days it can be a long list. Of planned and unplanned things! I still think it’s important to push yourself up your own list of priorities every once in a while. Manage your time so that you can do the things that... are good for you! Be flexible. Some weeks are crazier than others. But always have a plan. One of the first things I do with the ladies I train (many of them also mothers) is to plan out the week of training sessions at the start of the week and aim to commit to these times . Work at consistency not perfection. You always feel so much better for it!

03.01.2022 A little bit about what CP Health and Fitness stands for... CP = me! Health = Mindset. Nutrition. Gut health. Sleep. Weight loss. Body Confidence. Lifestyle. ... Fitness = Strength. Mobility. Posture. Rehab. Improving fitness. Reaching goals. As a Coach these are the things I focus on. Not all at once. But gradually. We make a plan personalised exactly for you, create mini goals to achieve and work on improving every week. I believe Health and Fitness is a lifestyle and want to help you create sustainable habits that have you feeling healthy strong , confident and capable.

03.01.2022 My final PT session of 2020 was with Sam. I am incredibly grateful to do what I love. And to be surrounded by so many amazing , loyal and supportive people @nspcentre . The closure of the gym earlier this year helped me to realise this big time, and I couldn’t be more thankful to each and everyone of my clients (who are all also friends) for the support. ... Onwards and upwards in 2021. If we can survive this year we can survive anything. Merry Christmas.

02.01.2022 Some of my fav #lowcalorie snacks. I’m a big believer in eating the foods that you LVE! But in moderation. ... Find healthier low calorie alternatives and enjoy them. Learn more about what Is in your food. Eating for weight loss is different to healthy eating. There has to be a level of restriction to create a calorie deficit that will then over time see you drop body fat. So if you like your caramel popcorn. Eat it! But try a snack size portion. This is a 15g bag as compared to buying the bigger packet. The important thing is to enjoy it (and don’t go back for another 2 bags) Or if you love burgers, cook your own. Check it has a lean protein source , lots of salad and track all your sauces! There is no such thing as ‘good or bad ‘ food. So don’t think you have to eat a certain way and constantly restrict. It can be overwhelming with so much different advice thrown around. But bring it back to basics . Reduce your overall calorie intake. Plan your meals (and snacks!) Be consistent.

02.01.2022 A beautiful day on the harbour with my very favourite.

01.01.2022 Grateful for a beautiful day hiking in the Blue Mountains. A challenging walk + I beat @simonbergner_strengthcoach back to the car! So good to get out into nature.

01.01.2022 How often do you release the tension from your hips? A common complaint I hear from some of the women I coach is that they feel tightness in their hips after training . People who spend hours a day sitting for work to mothers who carry babies , runners and regular gym-goers are some of the people who may suffer. Tight hips may also flare up when you perform lower body exercises, like squats and deadlifts. ... Hip tension can be caused from Standing after long periods of sitting, the shape and alignment of your pelvis, postural habits like leaning over into one hip or leaning forward into both hips when standing ,sleeping on the same side of the body or having one leg longer than the other. Try adding some of these at the end of your next workout. Hip flexor Hamstring Pigeon stretch Squat sits Quad stretches Glute release stretches Remember if you are going to put the effort into training , it’s important to put just as much effort into your recovery too.