Fiercely Growing You Lifestyle Fitness and Nutrition Coaching

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Fiercely Growing You Lifestyle Fitness and Nutrition Coaching

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Sustainably become a better YOU.

09/06/2026

“We climb because they climbed.”

I did the 9/11 step challenge a couple days early…

I wanted to do it tired. This was a Saturday afternoon following a 3 hour volleyball practice.. which also came after a full week of work and workouts. I was physically fatigued before even climbing.

We have a tournament at Langley on the actual date, so I knew I’d have to make an adjustment in completing the steps.. but doing it when my body was already tired just made sense.

Don’t you think those firefighters were tired?
S**t.. I only did one round (110 floors) without any added weight. They were in the midst of flames, full gear, going up the steps over and over trying to save as many people as possible.

What I did was easy compared to what they faced. Could you imagine?

I was soaked in sweat, my max heart rate was 180+, my quads were burning. I had to mentally remind myself over and over quitting wasn’t an option. 28 minutes of suck but the reality is this was just a drop in the bucket to honor our true heroes.

They all willingly sacrificed so much for us.. not just that fateful day, but the next 25 years to come.

110 floors.
The number to reach the top of the twin towers.
343 didn’t make it out.

We will never forget ❤️🤍💙

09/01/2026

So this is obviously my fitness coaching page BUT I had some great first week lessons with my 4th graders that I think apply to the mindset work we do here - so buckle in for some solid reminders as you keep chasing the best version of yourself.

1. We read the book “The Important You” which highlights the unique and important things about different objects: apples, spoons, shoes, the sky, the wind, rain and more. When was the last time you stopped to reflect on what makes YOU important? For most of you - it’s probably been way too long. Don’t forget that while you are chasing a goal of self improvement, you can equally be proud of who you are and how far you’ve come.
2. We also read the book “Each Kindness,” with a lesson on how kindness is a ripple effect into the world. The main character is regretful of not showing kindness to a new student, and she doesn’t get a chance to fix it before she moves away again. The lesson is that we can always learn from our mistakes and move forward. Are you punishing yourself for a mistake you’ve made? Holding onto regret? We can’t go backwards - even if we want to. But we can take what we’ve learned and choose better moving forward.

There are life lessons surrounding us every single day - big and small. Are you willing to see the lesson? Are you willing to let go? Are you willing to allow yourself to be better? Do you recognize how great you are, or rather the greatness that is inside of you?

You are you. That is good enough. That is your super power.

08/21/2026

Finding myself again means going back to the sport I’ve ✨always✨ loved.

I’ve played volleyball since I was 12 years old.

Club ball, middle school, high school, even going on to play in college. I left after two years due to a negative experience and took a break from playing for a while.

Back in Ohio, we had a lot of opportunity to play competitively as adults, which I did off and on in my 20s. The difference was my health and habits were no longer that of an ✨athlete✨ which made it a lot harder to compete. I just didn’t have the joy or drive I once did.

COVID (and turning 30) brought on my weight loss journey. A couple years later, PCSing to the DC area meant I had opportunity to play at a higher level again.

I’d spent a lot of time in the sand and grass- but my health slipped and ✨weight gain✨ meant I once again (sadly) backed away from the sport…

Enter the last 6 months of a cut phase, locking in and getting back out there.

I feel like ✨myself✨when I’m on the court after being lost for quite some time!!!

At 34, I’m arguably in the best shape of my life, my habits are 100% and I’m in a place where I can push myself to keeping being ✨better✨

Our 2026-2027 season is underway and your Joint Base Andrews Griffins Varsity Volleyball Club women’s team landed ✨first place at the Capitol Clash✨- so much more of that to come!

Proud of myself, proud to be apart of this team, and so thankful for the opportunity to play this amazing sport at this level.

08/20/2026

Wait…

08/19/2026

🤷🏻‍♀️ are you chasing skinny or are you chasing leanness? Two very different things 👍🏼

Also I have zero editing skills so here’s a random 20 second video of lat pull downs to get my point across 😝

08/14/2026

She’s back… 👍🏼

7+ years of a lifestyle and I’m nowhere near finished 🤷🏻‍♀️

08/04/2026

Looking for a new listen?!

My podcast episodes range 20-30 minutes, chatting all about mindset and lifestyle.. always keeping it real and relatable.

Subscribe and listen today 🫶🏼👍🏼

YouTube: https://youtube.com/.fit.coach.courtney?si=sQoX_CzsDcRKPhmq

Apple: https://podcasts.apple.com/us/podcast/fiercely-growing-you/id6794477731

Spotify: https://open.spotify.com/show/68x8C3IxSszRhF0XXLLDiN

All links are also in my Linktree in my bio 😊
Help your small town girl grow her business - like and share this post 💪🏼

07/20/2026

Giveaway winner!!!! Congrats !!

Thank you to everyone who shared and entered. It means a lot! 🫶🏼

07/14/2026

If I told you it could take 3 years to get where you wanted to be, physically and mentally, would you still commit to the process?

Those 3 years are going to come and go regardless, aren’t they?  Client AK is a great case in point. We’ve spent the last 3 years or so really focusing on habits, appropriate food intakes over extended periods, and her mindset.

When she signed on, she was completely committed to the process - no matter how long it took.

Picture 1 shows her most recent progress in a deficit (6 months). One may ask why it took so long for her to see significant fat loss in a deficit if we’ve been working at it for so long?

Her metabolism needed time.. time to be safe, time to heal, time to work at optimal function.

Picture 2 shows her overall progress in these 3 years. Notice how she’s leaner and tighter at 170 lbs than she is at 163 lbs?

That consistency over time is what made the difference.

We are beginning to reverse her out of this deficit, with plans of limiting tracking, for long term maintenance with these results (aka graduatingggg!!)

Yes, it took time.
Yes, it was hard.
Yes, it was worth it.

Also.. it’s important to note that what you see here is her physical progress.

The mental progress is just as incredible.

She’s not tied down to restriction or controlled by her food choices anymore. She’s proven to herself that her voice matters, she’s worthy at any body shape, and her work ethic can’t be touched.

Powerful.

07/13/2026

100 EPISODES!!! 🤩🤩🤩

Can you believe y’all have listened to me talk on my podcast 100 times? Crazy.

I cannot say ✨THANK YOU✨ enough to those who tune into my weekly episodes.

This platform has given me another opportunity to ✨educate and inspire✨ something I’ve always wanted to do.

That being said - if you are someone who tunes in regularly, you know my goal is to ✨GROW my audience✨ If you did not know that, now you do 😉

I am going to gift ✨ONE FREE MONTH OF COACHING✨ to a lucky winner!

‼️ANYONE CAN ENTER!!! ‼️

Requirements ⬇️

▪️ You must be following me
▪️ You must share this post on either your main feed or stories to be entered (Facebook stories, Facebook feed, Instagram stories, Instagram feed)
▪️ Once you share, screenshot and send it to me.
▪️ 1 share (with proof) = 1 entry (limit of 4 entries)
▪️ bonus entry- sharing another post from my timeline to your page or stories.

‼️I will choose a winner Monday, July 20‼️

Address

Alexandria, VA
22301 TO 22315, 22320 TO 22336

Website

https://linktr.ee/courtney_pantone

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