Episode Overview
In this Trainer Spotlight Q&A, Courtney shares how she blends high-level athletic experience, motherhood, and evidence-based coaching to create a welcoming, strength-centered community at her private facility in Stafford, Virginia. She talks about modifying group training for all ages and abilities, debunking diet culture, and using technology to streamline client results in both in-person and online coaching.
Key Takeaways
Habit stacking over heroics
Courtney helps clients with past injuries or surgeries progress from bodyweight to bands to dumbbells and barbells so they can train hard without ignoring pain. She breaks big goals into small, attainable steps—first just showing up to the gym consistently, then dialing in macros, then layering in hydration and recovery habits.
Debunking diet culture and quick fixes
Many new clients arrive influenced by social media trends, supplements, and shots that promise instant change, and Courtney responds by explaining the actual science of fat loss and muscle retention. Her coaching reframes goals from “get skinny fast” to “build muscle, eat enough, and feel strong,” especially for women who have chronically under-eaten or chased fad diets.
Coaching in group settings with individuality
At Premier Athletics, group sessions often run the same exercise framework but are heavily modified based on age, injury history, and individual goals. Courtney focuses on the muscle and movement pattern first, then adjusts the variation so everyone in the room can train effectively, regardless of limitations.
Continuous education and community for coaches
Courtney believes certifications are just the starting line and urges coaches to invest in events, mentors, and rooms where others are doing “huge, amazing things in the fitness industry.” She credits networking at events like the Real Coaches Summit for expanding her mindset and giving her more tools to pour back into her clients and business.
Using technology to level up coaching
Courtney moved from old-school spreadsheet coaching to app-based platforms that centralize training, nutrition tracking, check-ins, and progress data. Having instant access to client lifts, form videos, food logs, and daily weigh-ins allows her to make faster, smarter coaching decisions while creating a smoother experience for online clients.
Memorable Quotes
“I love preaching that fitness is a lifelong journey. I will meet you where you’re at and give you the tools that you need to get there.”
“Quick results never really stick around. Once they understand the science, they realize they don’t have to live on 1,200 calories or fat-burning pills.”
“You should never be the smartest person in the room because you should always want to learn.”
Connect With Courtney
Premier Athletics (Stafford, VA) (Facebook)
Social media: @premierathleticsfitness
