CTL Coaching | Mental health service

CTL Coaching

Phone: +61 478 074 380

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25.01.2022 Registration is closing! If you have inquired about our upcoming Summer Challenge, now is the time to make the commitment and dive head first (with a helmet). If you have missed out on joining in, there are spaces for our local outdoor boot camps & classes. Starting from $8 per class. New timetable release coming soon! ... Private Personal Training has limited spots available until December (post-challenge). I have been super busy and can't wait to show you whats in-store or "in-studio" ;) Email: [email protected] for any inquiries

25.01.2022 CLIENT OF THE YEAR 2020 Let's congratulate Rebecca Waddell We have been through thick and thin, poured so much sweat and had many tears. It's been years of hardwork, commitment and dedication. ... You have battled through so many issues of mobility, ability, mental and physical health. I don't think I have anyone as special as you! You're a challenge and a good one, I'll keep you safe - strong - healthy. Thank you for sticking by me since my baby PT days YEARS AGO. Here's to another year with some new goals to conquer! Let's show them what you can achieve! #ctlcoaching #client #love #happy #commited #health Becca Waddell

24.01.2022 Magical Monday! The winner for our monthly 5 class pass is..... Today is nice and chilly with a splash of sass - come and join in on our outdoor boot camps and classes. Boxing tonight at 5.30pm @ the Heathwood Park!

23.01.2022 Join the CTL Squat Squad this March with 55 Squats per day along with raising funds and awareness for Breast Cancer. We are aiming to raise $1000+ to aid with Breast Cancer Research. If you have even just $1 or .50c - anything counts! Share our fundraising page, donate a few dollars, join us for the Squat Challenge! ... There is simply never enough research and funding going into any of the cancer foundations and so hopefully we can help make a small change with change. <3 For all those lost, missed and cherish! https://fundraise.nbcf.org.au/fundraisers/CTLSquatSquad2939

21.01.2022 AUGUST WINNER 1 x 5 Class Pass Outdoor Boot Camps & Classes located here in Forest Lake! ... If you are interested in attending, trialling out some of my classes. Leave a comment below or email - [email protected] Another winner will be drawn for September! Purchase Class Passes: $80 - 10 Class Pass $45 - 5 Class Pass $12 - Casual Visit HOW MANY TIMES DID I SAY PASS??

20.01.2022 Counterbalance Zombie Squat with Heel Elevation! A new exercise learnt by @andrew_lock_strength This exercise isn't one for everyone. It is all based around your personal mobility to perform. It requires extreme amounts of core stability and body balance. ... The Zombie Squat = Arms outfront steady, balance and stabilise the bar (another variation of a front squat). "The Counterbalance helps introduce more 'tightness' to the core and enhances the brace'" Keep this weight light as you shouldn't be struggling to carry. Heel Elevation helps you maintain an upright torso but also creates a more quad-dominant movement/knee bend exercise. Most will find this accessory alone will help improve the depth of the Squat. Thanks Andrew for the new moves, excited to add this one to my warm-ups prior to lifting! Remember to activate with your Lock Clams, McGill Big 3 & CTL Glute Activations List prior to your Squat days! #zombiesquat #new #lifting #training #ctlcoaching #strength #warmup #stability #mobility #activate

20.01.2022 Whose ready to get fit or strong for summer?! Register now and secure your spot! EMAIL me today - [email protected] or SMS/Message my socials - 0478074380 8 Week Challenge Starts 05 October 2020! ... Basic Nutrition Guides & Recipe Guides Programming (2 Week Updates) Accountability & Motivation Prizes to be won! Let's go! #health #CTLCOACHING #challenge #summer

19.01.2022 SHOUT OUT Started in November 2020 with goals to feel healthy, comfortable and toned. Veronica has had an abundance of trainers within the year 2020 and honestly. None of them listened to her and her goals. Veronica was eating 1100-1300 calories from her last coach. She wasn't losing any weight in the end and was told to workout harder but stick to a strict deficit. WTF?! She had no energy, no motivation, was tired of training, not enjoying her lifestyle and just wanted ...to enjoy the little things. We are now reverse dieting (increasing her calories slowly) and learning good behaviours with food. Fixing up some mobility issues, strengthening and toning her body! I listen to my clients and they get the results they are after. Don't get a coach that puts you on their list for $$ or makes you feel weak, pushes you beyond extremes or tells you how you should look. We need healthier habits, life-long routines and a well-balanced mixture of food. A schedule that works for you individually, a nutrition path that fits your lifestyle. Simple & Effective! I'm loving our sessions! #ctlcoaching #health #lifestyle #conditioning #care #fitness

18.01.2022 Wishing you all a wonderful day full of food, drinks, presents and love. Look after yourselves, remember to smile and give Merry Christmas from us to you!

18.01.2022 Mental Health We all know how important mental health is.. So why do we struggle with so many silent battles on a regular basis? You're not allowed to make time for yourself.... You can't eat that, drink that, enjoy that. You won't do this or do that. You don't look good. You aren't allowed to have a bad day. STOP WE are the biggest critics of ourselves. It's one of the hardest mindsets to get out of and who knows if you can ever stop judging yourself? Social media does not help our mental state as I can guarantee we all try to one up another person or see something we wish we had, did or want. Looking like we are having the time of our life or showing off certain angles to get more likes, attention or approval of society. How about a break? How about a new goal or state of mind for this year that is based around your mental health? How about we focus more on ourselves? Lets prioritise YOU! Let's enjoy life, embrace the little things and do what we want. It's okay to have a bad day, it's okay to be sad. We are supposed to feel all of the emotions and roller-coasters of being HUMAN - it's completely natural. If you're not happy then let's take a look at what it is, why it's happened and when it started. What can we do to change this? How do we move from this? What will be best for ME long-term? No need to feel guilty! YOU do YOU

17.01.2022 SPARTAN READY We have a group of 16 attending the upcoming Spartan Race Australia- 5km Sprint on November 29th. We have been training hard for a few months in preparation of the big day.... Challenging ourselves with ninja-obstacles, rope-climbing, sprints, HIIT, special sessions and lots of hanging! Check out our video from the Guyatt Park Obstacles! I am so excited to see how we go. Our goal is to make it to the finish line, push through ALL obstacles the best we can and work together as a team! Can't wait @spartanraceau #spartan #CTLCOACHING #bootcamp #health #training #fun #climbing

15.01.2022 DONATE to MS QUEENSLAND! Wendy & Gavin have been donating their time, love and support to raise funds for MS Queensland at some of the local markets and businesses around South Brisbane. Go check out the Jindalee Markets! You guys are champions! If you have a few spare dollars and would like to make a contribution. Be sure to click the link below! ... https://ms-qld-nepal-2020.raisely.com/wendy-rook Great efforts!

15.01.2022 SHOUT OUT One of my many dedicated clients - Lisa! I am very proud of your commitment to training, strength improvements, your determination and mindset! I'm a very, very, very happy coach! ... Lisa trains with me once a week for 30 minutes. We have improved on technique strictly and can now get straight to business (after she activates & warms-up). Pushing Lisa very session as this is what she wants. Guidance, motivation, encouragement *because she's stronger than she thinks! Working towards HER goals! Keep it up! Lisa's Squat PB Video over on Instagram - @ctl.coaching Limited spaces available for private personal training. Monday-Thursday ONLY (30 & 45 minutes). Enquire today! #shoutout #squat #personalbest #strength #health #goal #ctlcoaching

14.01.2022 15 DAYS TILL REGISTRATION CLOSES! 8 Week Summer Challenge 05/10/20 - 06/12/20... *$99.00 Registration* Programs Home/Gym Basic Nutrition Guide Recipe Guide Personalised Macro and Calorie Targets Exercise Guides Activity Guide Measurements & Photos Prizes to be won! Extra Challenges Premium App Access *Discounts for new/current clients with Private, Semi-Private Personal Training or Accountability Coaching. Message me today or SMS 0478 074 380 Email: [email protected] LET'S GO!

13.01.2022 Studio Arcane Local home salon in Pallara! Nice and close with exceptional service. Thanks Donna for donating this gift voucher worth $250.00 for one of our lucky 8 Week Challenge Prizes! Inclusion:... Haircut Colour Treatment Contact: Email: [email protected] Ph: 0490 414 961 Studio Arcane SUMMER CHALLENGE: 05/10/20 - 06/12/20 Registration closes 30/09/20 5 Spaces Remaining!!! Message for more info!

13.01.2022 HIKING Today we climbed up Mount Tibrogargan (1 of the Glasshouse Mountains). It was such an accomplishment and thrill to be pushing limits, testing balance & strength along with my personal shocking cardiovascular stamina.. I would highly reccomend this climb for those who have rock climbed, scrambled and aren't afraid of heights. Similar to Mountain Goats.. that's what we looked like! ... Definitely keen to do this again! Whose with me? 3.5km hike, early morning risers #mountain #tibrogargan #mounttibrogargan #hike #ctlcoaching #health #lifestyle #goals

12.01.2022 PREPERATION Kelsey has been reverse dieting for over 12 weeks now in preparation for her wedding. We have bumped her calories up, increased in strength, dropped body fat & cm's Time for a quick 2 week cut before the wedding where we have made sure to have a few weeks of maintenance for that special day ... I can't wait to see the photos, I am so proud of you and Ty. Such great inspirations, support and help! Bring on the Summer Strength Challenge! #ctlcoaching #muscles #wedding #health @kelsey_rose42

12.01.2022 Welcome to the CTL Studio! Located in Forest Lake for all your fitness desires. My name is Courtney Leishman and I am a Personal Trainer with over 3 years experience. I have helped so many accomplish the goals of their dreams. I absolutely love resistance training & power lifting. You should never be afraid to get strong but be afraid of staying weak. Health has been a huge struggle for myself and many others. It's time to find the patterns, tools, routine and lifestyle ...to make our journey's worthwhile. If you are interested in personal training (private/semi-private/group), nutrition and programming guides, outdoor boot camps & classes, accountability and motivation then let me know! Let's do this together! Email: [email protected]

10.01.2022 Win 1 x 45 minute Private Personal Training Session - no obligations to sign up, just a bit of fun with a butt-kicking session. How to enter? Walk/Jog/Run around the lake... Time your lap Screenshot proof, km trackers, running logs, myzone belts etc.. Post in the comments Share for a bonus entry Random winner picked out on the 30th of November! Good Luck to you locals

09.01.2022 Outdoor Boot Camps & Classes in Forest Lake/Heathwood Get outdoors and feel fit with our 9 weekly classes! All ages and fitness levels are welcome. Download the 'CTL Coaching' App to book in for classes.... First week FREE - Trial ALL classes! New class due to demand - 5AM TUESDAY - CTL STUDIO For any private locations, please send me a message. Limit of spaces for certain classes! Be quick to book and ready to rumble! Class Pass: $80 - 10 Class Pass $45 - 5 Class Pass $12 - Casual Visit

09.01.2022 What's your goal for this year? How will you achieve it? It's time to be realistic and achieve those goals. You can do this - it's your mindset, motivation, determination and discipline. You are in charge and in control. ... Do you want to become stronger? Healthier? Fitter? Have better mobility? Less aches and pain? More time with family? Friends? Yourself? Try something new, something you have never ever dreamed of pursuing or attempting. What's there to lose in trying? I'm always up for a challenge and I am excited for what my clients are going to achieve within our studio. Let's get strong! Feel good and be happy! #2021 #goals #health #ctlcoaching

07.01.2022 SHOUTOUT Can we please cheer on Shelly?! Shelly came to me through Facebook as she was reaching out for a Personal Trainer that isn't going to push her for weightloss. ... I was recommended to her from several clients and friends to jump on board and try 'CTL Coaching' through the Forest Lake Community Page. We had a consultation and straight away we clicked - we have heaps in common! I really appreciate her giving me the chance to show her what I have to offer but to also trust in the process and techniques to lift heavy and get strong! Every session we are focusing on big compound movements. We have ever so slightly tapped into nutrition, she subconsciously has chosen better foods as fuel for our sessions and her everyday activities. I want her to be eating at maintenance! With just adding on 2 x 45 minute private sessions per week, increasing mobility/activating and strength training. In 8 Weeks we have: 0.2kg 14.8cm She could not squat when we started, we had to sit down, stand up, sit down, stand up and drill-drill-drill for weeks!! Never deadlifted or bench pressed properly before!! Now lifting: Squats - 20kg x 3 Deadlifts - 50kg x 3 Bench - 20kg x 3 WOOHOO!! Let's smash YOUR goals!! #CTLCOACHING #goals #fitness #happy

06.01.2022 TRANSFORMATION A few days ago marked a massive milestone for Gavin and his fitness journey - 2 years of hard work, dedication, ups and downs, support and encouragement. Just look at how healthy he is now! Words cannot describe how proud of you I am but I cannot imagine how you feel with the amount of weight lifted - body weight && YOUR DEADLIFT! ... "Two years ago after seeing this photo I decided to change my lifestyle. With support from my beautiful wife Wendy and an amazing PT Courtney Leishman I have achieved my goal, now for another." Let's smash the Summer Strength Challenge and get STRONG!

03.01.2022 Activations Activating your glutes and core can prevent injury, ignite rehabilitation of the body and should be a necessity prior to your lifting sessions. Why are you warming up on a treadmill?... Why are you warming up with star jumps? Why are you warming up with static stretches? ALL of my clients prepare their workouts with 4 simple activations: Lock Clams & McGill Big 3 prior to their sessions. When they arrive we have a few more activations and warm up movements. The aim is to stimulate the areas that tend to lack in engagement as this is where ALOT of your issues may begin (knee, hip & lower back). I find a lot of discrepancies in my clients lifts within their first few sessions. We address them immediately and begin mobility, rehabilitation and activations. There is a long list of activations that you can do prior to lifting based on your issue. I prescribe all my clients to different activations based on their requirements as homework and they must all complete these basics before coming into their sessions. Give it a go yourself! Lock Clams (Glutes) 1. Lying on your side 2. Allowing your top leg to fall forward, ankles together, knee on the ground 3. Rotate at the hip to isolate the glute 4. Slightly elevate the knee, squeezing your glute - focus on the glute Repeat for 25 repetitions per leg McGill Big 3 (Core) PLANK I like to do a Posterial Pelvic Tilt Plank (PPTP), this way I minimise ANY chance of my lower back taking over or aching - hold for 30 seconds SIDE PLANK Keep hips high and elbow directly under shoulder joint - hold for 15 seconds per side BIRD/DOG Core tight, steady breathing and alternate very slowly - hold each side 3-5 seconds for 10 repetitions total SUPINE AB CURLS Engage your core, raise your elbows and crunch - hold for 5 seconds for 5 repetitions per side with a neutral pelvis (1 leg in/1 leg out) These activations take a minimum of 6 minutes and will activate you (if done correctly) for approximately 1-2 hours. I always do extras throughout my workout as personally I find my lower back can become quite dominant and that's me not engaging my abs or glutes enough! If you have any questions, do not hesitate to reach out as I am always happy to help! Good Luck!

03.01.2022 Shelly's first pull of 60kg! How easy did that look? Current PB for 3 reps - 60kg Deadlifts Super proud of you, let's lift heavier! @chaoticshelly ... #deadlift #womenwholift #strength #CTLCOACHING

03.01.2022 LAKE RUN Thanks for coming out this morning to start your day with a quick run. Everyone did so amazing and I will always happily follow behind Enjoy the rest of your Sunday and a BIG Happy Fathers Day to you dad's! ... #run #lake #CTLCOACHING #bootcamp

02.01.2022 Accountability Coaching - 3 Spaces Available! Coach Check-Ins Online LIVE Tracking Spreadsheet to hold you accountable Monthly Measurements & Weigh-ins... Personalised Calories & Macro-nutrient Targets Super Affordable Creating a long-term lifestyle change, healthy habits with food and lasting results We can do this completely online from the comfort of your home or check-in personally where I can physically help you do your measurements. This is all about creating a sustainable lifestyle with nutrition. Stop starving yourself, depriving your body of sugars/alcohol/life-events. We need to maintain a well-balanced habit with the results you are seeking. Enquire TODAY! SMS 0478 074 380 or Email [email protected] I am here to help you! - Courtney xx

01.01.2022 Getting stronger every session! Rose & Dan have been smashing their weekly sessions EVERYTIME! We are focusing a lot on technique in preparation of our BIG lifts.. Excited to get back into lifting heavy! Two weeks to go!! ... #CTLCOACHING #training #personaltrainer #partner #watchthisspace

01.01.2022 SUMMER SHRED 2ND PLACE Congratulations Mariana Williams "After having two kids I found myself in a unhealthy lifestyle of eating junk food and making excuses not to exercise. ... I'm so happy I got to know Courtney and her work. I'm so happy with my achievement, don't feel hungry all the time, have managed (with Court's help) to include exercise into my routine and have the energy to carry on with my family routine. Can't wait to continue on my healthy journey and be an good example for my kids." An incredible transformation and a lot of hard work, determination and commitment on your par. It's been so much fun having you come along to boot camps and meeting your little ones. I can't wait for next year! Results: 6.7kg 44.6cm Mariana lost 18cm in her hips, these results were achieved in 8 weeks with our programming and nutrition guides! Amazing effort!