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How to Set Goals And Achieve Them, With Courtney Smalley

3rd March 2023

3rd March 2023

By Innermost

We sat down with Innermost Insider, Fitness Coach and Theatre Performer Courtney, to discuss the importance of recognising our own achievements, how to set goals, and celebrating ourselves and those around us.

Hey Courtney! Can you introduce yourself to our readers?

Hey there beautiful people! My names Courtney and I am an online fitness coach and professional theatre performer currently living in South Wales. 

How did you become an Innermost Insider and what’s your goal as an ambassador for the brand?

I have been following Innermost on social media for a while and became a big fan of their products and outlook towards health and fitness. As an Insider I aim to share with others their amazing products and helpful knowledge and insights of the fitness industry. 

Our topic this month is Women’s Achievement. What does achievement mean to you and how does it play a part in your life? 

Achievement plays a huge part in my life. I am constantly setting myself new goals to hit and new adventures to conquer. To me achievement means being happy with the world you have created around you. You have the ability to choose your own path in life and achieve what you want. It is an amazing opportunity to have, so make the most of it!

What do you consider your greatest achievement(s) so far?

My greatest achievement so far has to be that I have never stopped chasing my dreams and working hard. I am so passionate about what I do and I am in love with the fact that I have found this passion in my life.

How do you go about setting goals in order to achieve your goals?

When it comes to setting my personal goals, I always make sure they are achievable and maintainable within my lifestyle. There’s no point setting yourself up to fail team, trust me! I write these goals down in a book (I love stationery), so I can keep referring back to them, especially when I’m feeling less motivated. Keeping accountable for my actions and journey throughout plays a huge part when progressing towards my goals. At the end of the week/month/year, I love looking back at my journey so far, and seeing all the goals and achievements I’ve hit throughout that time. It only makes me want to work harder and achieve more!

Why do you think it is important to celebrate achievement (specifically as a woman)?

Celebrating yourself and your achievements can only have a positive effect on your future and your journey in life, so let’s celebrate together! It’s going to help boost your confidence and self-esteem, and please never think that celebrating yourself is selfish... it’s self love and self care. As women we have been given so many more amazing opportunities over the past few years, so we MUST make the most and enjoy every minute of that. Let’s celebrate ourselves and what we have been given the ability to achieve in this world!

What advice would you give to others about setting goals and achieving them?

The biggest bit of advice I can give you when setting goals and working to achieve them is BELIEVE IN YOURSELF! You have to believe you can do this, and you have to be doing it for the right reasons also. Every goal you set should benefit you and create a more positive lifestyle.. if it doesn’t then it’s time to rethink.

How do you go about dealing with failure? And what advice would you give to others for overcoming setbacks?

Failure is never easy to take, but I do believe that everything happens for a reason. Either it’s not meant to be right now, or there’s a lesson to be learnt somewhere. Instead of taking failure as a negative, I try to turn it into a positive and learn from it (I won’t lie, sometimes this it is harder than others). But I try to think ‘what could I have done differently?’, ‘did I approach it the best I could?’, ‘is there a lesson here I must learn here?’.

If you’re overcoming a setback right now, please don’t lose hope or faith in yourself. YOU HAVE GOT THIS. When putting your mind to something you are capable of almost anything, so please don’t let this moment right now define the rest of your journey in this world. You are stronger than you think, you are more powerful than you think. I believe in you... believe in yourself too!

What are you aiming to achieve this year?

This year I aim to keep growing my online coaching business and help women across the UK reach their ultimate health and fitness goals, creating a perfectly balanced lifestyle. I want to make decisions that are going to benefit myself and my future, and trust myself throughout the entire process.

What Innermost product(s) have you been loving recently? 

I am a HUGE fan of The Fit Protein in Vanilla!! I have been using it since the beginning of time and love how creamy and delicious it tastes. I use it in smoothies, overnight oats, porridge, pancakes... you name it and it’s in there ha!

Courtney, it’s been a pleasure chatting with you! Our final question is ... What’s your innermost desire that you’re hoping comes true this year?

Innermost desire this year... okay that is a question! My innermost desire this year is to make the best decisions for me and take more time for myself. It’s easy to get caught up in a world that’s running 100mph, but this year I refuse to do that and instead I’m taking full control.

Thanks Courtney, that's a wrap! To keep up with Courtney, check out her Instagram or book onto a program with her via the Keeping Fit With Courtney platform.

Need Expert Advice?

Other Insights

Navigating Indulgence with Chloe Thomas
Chloe is a life, nutrition and fitness coach from the South East Of England. She has been a coach for 7 years now, working mainly with women. Her goal is to help women become their healthiest and become the best version of themselves, Innermost helps to achieve this.    View this post on Instagram A post shared by CHLOE THOMAS || ONLINE COACH 🦋 (@_chloeinspires_) Our topic for July is Indulgence. Tell us what indulgence means to you, and what are your favourite ways to indulge. Indulgence for me is having time away from the chaos of life - relaxing in nature, reading a book, going on a hike, seeing a friend or family. I love being outdoors and going on adventures like kayaking or surfing and I love to travel! It brings me back to “me” and allows me to re connect with myself and my values. I do also like to indulge in some yummy unhealthy food every so often too- on my holiday recently I indulged in a delicious pizza and yummy scones! How do you strike a balance between indulging in something you enjoy and overindulging to the point of excess? I think this is important as it can become unhealthy if you over indulge too much as this can lead to an addiction. If you are indulging in something excessively it may be because you are unhappy in your life elsewhere, and are using that thing to avoid the pain or discomfort you are feeling in your life. For example, I see sometimes in my clients over-eating due to emotions (emotional eating), which is where they are over-indulging to try and avoid uncomfortable feelings - which inevitably doesn't work and leaves you feeling uncomfortable and guilty. In what ways can indulging in something be beneficial to our mental health and well-being? I guess it is important to take time out from our “go-go” lives where our brains are constantly being stimulated - especially due to our phones. So taking time to indulge in having time out with your friends or alone is important. I also think it is important to indulge in nice foods from time to time - especially in social situations.   View this post on Instagram A post shared by CHLOE THOMAS || ONLINE COACH 🦋 (@_chloeinspires_) How can indulging in certain activities, such as eating or drinking, have negative impacts on our physical health? Over eating or drinking can leave us feeling low in energy, low in mood and tends to exacerbate anxiety, aka “hangxiety” when it comes to alcohol. It can also cause weight gain and inflammation within the body which can lead to auto-immune diseases and illness. It is important to be conscious of not over-indulging in these two things too much - it's about striking that balance between a healthy amount and an excessive amount. How can we practice self-control and limit indulgences in order to maintain a healthy and balanced lifestyle? I think it is important to think about our future and what damage over indulging can do to our health long term. I try and remind myself of this. And even thinking of how you will feel the next week or day if you over indulge. For example, when I drink too much alcohol I sleep bad, it effects my training, my mood, my cravings etc - so I don’t drink often or in excess. I remind clients to think of their ‘why’ and also where they want to be in 5 months and 5 years time. Can indulgence ever be considered a form of self-care, or is it always a potentially harmful behaviour? I personally think it’s about that balance I mentioned before. For example, on my recent holiday I had a big pizza to myself which was overindulgent BUT I rarely have pizza - think the last time was February! So it’s fine for me to do it once in a while. I think too much indulging in anything is a sign that you may be not content in your life and are looking for something on the outside to soothe something uncomfortable on the inside (mentally speaking). What Innermost product(s) have you been loving recently? Definitely the The Digest Capsules I love them and so do my clients! They help with my bloating and IBS massively. I also love The Relax Capsules for around my period when i have PMS and trouble relaxing. They are great! Our final question is ... What’s your innermost desire that you’re hoping comes true this year? To reach even more women across the world to join my community of women and reach their healthy and fitness goals, build a better relationship with food and learn how to love their body again! I want to get women off fad diets and know there are easier ways to be healthy and lose weight! I would really like to be at the point where I can hold retreats for them by the end of the year. That's a wrap on this months interview questions. Thank you so much Chloe for your time! it’s been a pleasure chatting with you! To keep up with Chloe be sure the follow them on _chloeinspires_ Read more
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