Courtney Casella

Please can everyone who has liked this page now like my new page that I am switching to.... Courtney Souto: Health and Fitness Coach

Your mind is SO powerful! 🧠
It can cause you to do or not do anything it chooses without you even knowing it! 😧
Total violation of your free will right?! 😡
... BUT, there is a way to change the power dynamic and put YOU back in control! 😃
Your conscious mind is the one you are aware of... it develops as we grow up and is where we process information, figure things out, judge, analyse, obsess, criticise and ‘decide’ that we are going to start eating healthy, exercise more and finally shift that excess weight!
Your subconscious mind, on the other hand, is the non-analytical part of our brain which is fully developed from the moment we are born! Our subconscious mind believes absolutely anything it is told... no questions asked.
So in this scenario of deciding that you want to lose weight.... your subconscious mind is sat there going ‘eating healthy means I can’t eat the foods I enjoy’ and ‘exercise is just punishing my body for my bad choices’ and ‘I should be able to lose weight in like a week, so if I don’t then I’m giving up’
If you have been feeling SO determined to change your habits but you always seem to fail it’s probably down to your subconscious!
What you need to do is become aware of what beliefs your subconscious is telling you which could counteract what you want in your conscious mind and heart ❤️
Once you can establish and understand these conflicts, you can give them the heave-ho and open up the space to invite fresh, new, awesome beliefs and experiences such as ‘eating healthy will fuel my body, give me more energy and make me feel good with the added bonus of shrinking my waist size’ and ‘exercise releases endorphins and so by doing it daily I will feel more positive and happy and be able to take on the world every day with the added bonus that it will make me look damn hot in my little black dress’ 🔥
Conquer your mind and you will conquer your goals! 💪🏻
Give me a 🙋🏼‍♀️ if you have you been letting your subconscious mind limit your potential? Fancy conquering it together? 🤩 #mindset #subconsciousmind #motivation #conqueryourmind #realiseyourpotential #beincontrol #reachyourgoals #weightloss #weightlossgoal #cccfitnessandpt
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Feeling super ZEN after my re-vibe workout 🧘🏼‍♀️
What a great way to finish phase 1 and prep myself for starting phase 2 tomorrow! 😆
I cannot believe we are already 20 workouts in!!!
... Re-vibe is all about stretching out after working your body HARD but it has also spurred me to give myself another goal that I would like to achieve by day 100.....
And that is to be able to do the splits again!
After a dance injury a few years back I never really got my full flexibility back 😔 and I SO regret it! So while I have the chance through the freestyle flow and re-vibe workouts over the next 80 days, I want to push myself to be able to do both right AND left splits again!
Wish me luck! And I will keep you updated 😛 #flexibility #goalsetting #goals #mm100 #splits #splitsprogress #icandoit #motivated #dancer #danceteacherlife #workouts #exercise #flexercise #cccfitnessandpt
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Fight Club Workout ✅ 5 Yummy meals ✅ Finishing the day feeling amazing ✅
Who knew that exercise and nutrition could be this exciting? 😆😆😆
... I still have a few spots left in my next 21 Day Challenge starting Monday 26th August! So if you want to take the leap and end each day feeling fitter, healthier, stronger and a little bit lighter 😉 send me a DM!! #exercise #fitness #lifestyle #healthyfood #fightclub #workout #femaleweightloss #portioncontrol #shortworkouts #effectiveworkouts #loseweightforlife #cccfitnessandpt
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Whatever your goals are.... visualisation can push you to succeed! 😆
In the past I have spoken about this in relation to fitness goals. So.... having a photo up in your house that triggers you to want to make a change 📷, hanging your favourite dress that you can’t fit in anymore on a door that you will pass every day 👗 or if you are looking to take part in a charity event or mud run, stick the poster on your fridge 🏃🏼‍♀️.
But this tool doesn’t just have to be used for fitne...ss!
If you saw it yesterday, I talked about me setting up my study so that I have a separate place in my house to work.
But as well as setting up the ‘stuff’ that’s going to help me succeed, I have also set up motivational triggers for myself that I will see every day while I am working... my screensavers!
❤️ Number 1 is my husband..... in the not so distant future we will be looking to start a family and for me I want to build a successful business so that the pressure isn’t all on him when I can’t work while on maternity or if I have to work less when we have children, we can still give our kids the better things in life
❤️ Number 2 is my parents and in laws.... these are the people that inspire me and I want most to be proud of me for striving for the best out of life and pushing myself to be the best that I can be
❤️ Number 3 is my best friends.... these 2 mean the absolute world to me and I want to financially be in a position where I can meet up with them regularly without having to worry about time or money constraints
❤️ Number 4 is my sister in law, nieces and god-daughters.... these are the girls that I want to inspire so that one day they will want to push themselves to be successful in whatever it is they want to do in life
You have to dig deep and truly find what YOUR motivation is in life.... on the surface you may know that you want to lose weight or get a promotion or be financially secure.... but you need to REALLY figure out why you want to reach that goal to be able to push yourself to succeed 🙌🏻 #motivation #visualiseyourgoals #success #setyourselfupforsuccess #yourwhy #reachyourgoals #fitnessgoals #financialgoals #cccfitnessandpt
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I got to eat ALL OF THIS yesterday! It’s definitely true that this is a lifestyle and not a diet! Fuelling my body for success! 💪🏻 #nutrition #food #beachbodycoachuk #portioncontrol #somuchfood #fuelyourbodyright #protein #carbs #fat #magiccontainers #cccfitnessandpt

Spending my morning learning more about nutrition for weight loss!
Today’s theme being about how to manoeuvre the supermarket to shop healthy and know how to read the nutritional info on the back of packaging! 😆 #beachbodycoachuk #nutrition #macros #balancednutrition #healthyfood #healthyeating #kindtoyourbody #calories #eatright #cccfitnessandpt

Praise the Lord 🙌🏻🙌🏻🙌🏻 #beachbodycoachuk #be100 #rockyourbody #weightloss #weightlossgoals #miracle #cheatweek #weddingcake #nextgoal #honeymoonready #exercise #nutrition #cccdanceandfitness

There are so many aspects of your life that you can control to ensure you live your best life! 😍
So when there are times that you feel like you aren’t in control and life is taking over, focus on these things and bring yourself back on top! 😁 #mindset #selfcare #control #selfcontrol #stayontop #personaldevelopment #takecareofyourself #beincontrol #yourlife #cccfitnessandpt

I LOVVVEEEEEE roasted veg!!! 😍😍😍
Feeling SO good having a home cooked meal for dinner to get me out of my funk and make my body feel better!
Roasted Veg with Garlic Oil and Italian Seasoning 😋😋😋😋 #roastedveggies #healthydinner #dontlettheweekendbeyourweakend #weekend #dinner #veggies #yummy #colourful #naturescolourpalette #tasty #nutritious #cccfitnessandpt

I have had to give up!!! 😫😫😫
I have been trying to give myself a cheat week this week which has involved wedding cake for lunch, caramel shortbreads and not tracking my nutrition AT ALL! 🤦🏼‍♀️
The only good thing I have kept doing is having my health shake in the morning which has made me feel absolutely great in the mornings.... but then as I have devoured sugary treats through the day and basically not giving a shit it has made me feel like CRAP!!!! 😫
... So I have had to give up on my cheat week and actually eat some fruit today to try and get me back to feeling good!!! 😂 who would have thought my body would actually crave fruit and be absolutely annihilating me for eating junk food 😂
It’s a good job I start my Be 100 Challenge on Monday to get me back on it! 😆
Does anyone else find that they feel shitty and have no energy every day?
Could your body be rejecting your poor food choices like mine? 🤔 #nutrition #healthyeating #cheatweek #fruit #fruitcraving #nutritious #banana #strawberries🍓 #mybodyisatemple #treatitright #cccfitnessandpt
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What the hell is powdered Peanut Butter? 🤔
I had a few people asking me this yesterday after I posted in my story that I had had it in my health shake so thought I would let you all in on this amazing product!
Basically it’s powdered Gold 😂 well to me it is anyway!
... If you look at the nutritional comparison below between Peanut Butter and it’s powdered alternative you will see that the Fat Content difference ALONE is HUGE! 50g per 100g for PB vs just 13g per 100g for the powder! Plus there is ZERO Saturated Fat in the powder too so your Cholesterol levels and Heart will be thanking you for the switch! ❤️
Not only this, the powder has a significantly higher Protein content with 49g per 100g vs 25g per 100g for PB!!! AMAZING! 😆 So not only will it keep you feeling fuller for longer and help you avoid unnecessary snacking, it will help you get shiny hair and strong nails, smooth skin AND repair your muscles after your daily workout to keep you progressing!
There is also almost 3 times the Fibre in the powder!! With 17g per 100g vs 6.1g to help keep you regular 💩 control your blood sugar levels (great for diabetics) and keep you feeling fuller for longer to help you lose weight!
So this stuff is amazing! And it has all of the taste of PB too! So it’s totally a WIN WIN!! 🙌🏻
Who thinks that they would want to give it a try? #peanutbutter #powderedpeanutbutter #betterbodyfoods #healthshake #startyourmorningright #beachbodycoachuk #pbfit #protein #fibre #lowfat #healthy #nutrition #food #breakfast #chocolateandpeanutbutter #cccfitnessandpt
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So the kids break up from school this week and get 6 weeks of freedom!
Great right?
For them maybe!
... For you... there’s 6 weeks of activity planning for hard to please kids, arguments over who gets to choose what’s on TV, endless hours in the kitchen and constant cleaning up to look forward to..... yaaaayyyyyy 😒
But what if I could give you 30 minutes every day to do something for you!
Time that you can use to make you feel good about yourself, feel like you have accomplished something for YOU and escape the chaos without having to even leave the house?
Give me a 🙌🏻 below if you are ready to do something for YOU this Summer! #beachbodycoachuk #summerholidays #youtime #metime #escapethechaos #schoolmum #schoolrunmum #schoolsout #schoolsoutforsummer #summerchallenge #fitness #exercise #cccfitnessandpt
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First half of my day at Homefields Primary School DONE ✅
Absolutely loving getting kids excited about fitness and trying something new! 😁
Home for lunch and my shake then it’s back to it! 😍 #fitness #exercise #inspiringyoungminds #workout #primaryschool #cccfitnessandpt #somuchfun #lovinglife

I’m on the home stretch! Just 4 more days to go after weeks of workouts and planning my meals! Can’t wait to put my wedding dress on, knowing I have absolutely pushed myself to my limits to get in the best shape possible 💪🏻 #beachbodycoachuk #workouts #exercise #fitness #nutrition #food #healthy #bodygoals #weightlossgoals #weightloss #weddingready #cccfitnessandpt

I CAN’T BELIEVE IT!!!! 😮😮😮
I don’t think I have EVER exercised in front of anyone before without a top on.... let alone a whole class of people!!! 😆
But today I did it! We were working super hard and the baggy top I had on was just making it worse.... so I took it off! 😁
... As someone who has spent most of their life ridiculously self conscious, to the point where I have hated looking at myself in the mirror.... today felt amazing!!! 😆
The right workout plan and the right nutrition can seriously do wonders for your mindset towards yourself! 😍
Who else has struggled in the past or present with feeling self conscious about themselves? Whether it be your weight, your looks, your laugh.... anything? Let me know so that I can help you to feel empowered with me! #weightloss #weightlossjourney #selflove #empowered #confidence #bodyconfidence #beachbodycoachuk #bodylove #femalefatloss #cccfitnessandpt
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5 more sleeps until I get married!! So my classes better be prepared this week for me pushing extra hard 😆😂💪🏻 #fitnessinstructor #exercise #workout #uptheintensity #fitness #weightloss #cccfitnessandpt