Woman Up 2017-12-18T03:59:32+00:00

Your Complete 90 Day Long-Term Weight Loss Solution

Does This Sound Like You?

Are you tired of the weight loss fads and complex, restrictive plans that simply don’t deliver the results or support you need?

Are you sick and tired of starting and stopping a weight loss plan because you can’t seem to stay on track when ‘life happens’?

Are you tired of losing and gaining the same 10 pounds?

Do you struggle with low energy, difficulty falling asleep and staying asleep, lack of motivation, digestive issues such as bloating, gas pains, indigestion and irritable bowel syndrome?

Are you ready to Woman UP! and make a healthy and sensible lifestyle change with the personalized support and accountability you need for long-term success?

Welcome to the 90-Day Woman UP! Lose the Weight Program

This 90 Day program provides everything you need for long-term success.

A 12 week at-home, and gym based workout plan, done for you meal plans, with flexible customization built in, delicious and family-friendly recipes, proven nutrition principles such as menstrual cycle manipulation and menopause hormonal optimization to help you balance your hormones for faster fat loss, direct support, and accountability from an experienced coach and access to an intimate, private community of women for daily motivation and inspiration.

It’s time to Woman UP! and transform your body and your life and finally achieve your goals…forever!!!


We’ll do this TOGETHER!!!!

Meet Your Coach

Hi, my name is Courtney Rowsell.

Pour yourself a glass of wine or sparkling lemon water and allow me to share a little about myself and why I’m so happy we are connecting here today!

I’m a women’s wellness coach, cookbook author, speaker, and visionary entrepreneur whose programs and events have transformed the bodies and lives of thousands of women for the past 16 years.

My mission is to motivate and inspire you to fall in love with your body and your life! Grounded in the philosophy that self-love is not selfish, the lack of self-love is self-neglect. My goal is to empower you to embrace tangible, practical and powerful daily habits and routines so that you can be healthier, happier and more productive than you ever thought was possible.

I believe that when you make wellness and loving self-care a priority, it creates a ripple effect of positivity that benefits all areas of your life (ie. family, relationships, career, etc.).

I am deeply committed to teaching you how you CAN transform your body and your health in a way that is BOTH successful and sustainable.

Today I stand beside you as your guide, your wellness sister and friend to help you see that eating well and exercising daily is the best form of self-love you can give yourself.

Too often our attempts of taking better care of ourselves are met with feelings of frustration, guilt, overwhelm and hopelessness.

Self-care is never a selfish act!

The truth is that when you take the time to fuel your body with nutritious clean food and daily exercise, you are better prepared mentally and physically to meets the needs of others and the demands of your life.

I have spent the past 16 years coaching women locally as a fitness studio owner and virtually through my online coaching programs, giving them the tools and support they need to replace self-sacrifice and self-neglect with self-care and self-love! Helping them build a healthy foundation to enjoy life-long weight loss success.

Together We Can

My daily efforts are spent cultivating a powerful sisterhood of women who are committed to connecting with each other, supporting each other and inspiring each other to become the best versions of themselves.

Together, as women we must drop the masks we hide behind, and let go of the idea that wonder women does exist. We must fearlessly ask for help and openly accept help when it is offered to us. When we bond together in love and support we become more powerful than we could have ever imagined.

I look forward to taking this Woman UP! journey with you and welcoming you into my empowering, life-changing Community!


~ Coach Courtney

What You Get With The Woman Up Program

Delicious recipes using fat burning ingredients and powerful superfoods

To balance hormones & curb your sugar cravings

Workouts specially designed for a woman’s body

With a focus on stubborn belly and leg fat

Easy to follow done-for-you meal plans

With build in customization

Eating strategies to protect your hormones

& to help you blast through plateaus

Interviews with women’s health experts

Discussing topics such as menopause, PMS and digestive health

Step-by-step at-home and gym based exercise plans

Complete with workout videos and demos

Enjoy carb cycling, refeeds and treat days

To boost your metabolism while also enjoying the foods you love

Weekly check-ins to review your progress

Plus, email support and daily text messages for added accountability

Daily support and inspiration

From a private group of like-minded women

Why This Weight Loss Program Is SO Unique

Most of the weight loss programs out there tell you they are a lifestyle based weight loss program but they fail to teach you HOW to make the specific changes in your life needed for successful, long-term weight loss success. They fail to give you the coaching support, tools and strategies YOU need to change your habits, mindset and lifestyle.

It’s CRITICAL to your weight loss success that you know how to implement the right changes for long-term sustainability.  Everyone what’s to lose weight but most fail to understand that in order to do so successfully, for life, you need to DESIGN a life and CREATE daily habits that support you living a healthy and fit life 365 days a year. NOT just for 21 days while you try to drop a few pounds before vacation.

As your lifestyle weight loss coach my role is to help you focus on how you live your life and spend your time so that together we can help you replace bad habits with good habits. I will teach you how to create boundaries to eliminate temptations, and how to apply healthy lifestyle principles to your daily routine and simple systems that will lead to a better tomorrow. By doing so you will see progress almost immediately.

By following my proven, lifestyle weight loss formula and taking a new approach to your daily routines, you will not only reach your weight loss goals FASTER but you’ll also reduce stress & anxiety and become more productive. You’ll find more time and energy to devote to the things that really matter to you, such as your family, friends, and hobbies.  It’s time to stop playing catch-up with the world, and start living life with the health and body you desire.

As your weight loss coach, I will help you recognize and maneuver around obstacles in your way, while you develop your own skills and strategies to reach your goals. I will stay with you every step of the way, but I will NOT do the work for you.

What I’ve learned as a weight loss transformation coach is that most people never think about the kind of life they want to live before they get caught up in living it. Somehow, they say, they’ve reached their heaviest weight without understanding how they even got there. “I feel lost,” they tell me. “I don’t know what I’m doing. How could this have happened?”

I provide a supportive place for you to examine your life and ask you to consider — perhaps for the first time — that intriguing question that can stun you into silence: What is it that you need?

As a modern-day woman, you probably know the etiquette of putting yourself last, of feeling guilty about considering your own needs. As your coach I will ask you to look inward, not to foster selfish behavior, but to help you manage a life that too often feels out of control.

Here are the lifestyle coaching principles we will apply to help you enjoy life long weight loss success.

Four Lifestyle Coaching Principles

Find Out What Works
As your coach, I will create a space for you to get the support and encouragement you need so that you can discover for yourself how to replace negative, defeating behaviors with positive patterns of success.

This is the power of coaching. First, it encourages you to assess your most pressing needs. Then, it requires you to develop strategies to address them, fine-tuning your game plan together until you reach your desired results. When working with a coach, the plan often works because YOU came up with it.

Embrace the Journey of Self-Discovery

Just as in any coaching partnership, you have to be willing and able to meet the challenges of creating a better life for yourself. Lifestyle weight loss coaching focuses on the things in your life that have caused you to lose control over your life and help you get to the root of your negative behavior patterns. And through this recognition, help you learn to navigate the daily challenges that in the past have sabotaged your best intentions.

The coaching experience is a journey of self-discovery in which you learn about your thoughts and your behaviours. You’ve probably struggled to develop new habits, and have given up after several failed attempts. My clients tell me how guilty and ashamed they feel, how incompetent and helpless they believe they are. “I’m sick and tired of always starting over”, “I feel so stupid.”

Lifestyle Weight Loss Coaching helps bridge the gap between your desire to initiate an action and you actually performing it.

As your coach I serve as your cheerleader, helping you maintain hope as you do the difficult work of making changes in your life.

Become Responsible Without Guilt

I create an environment for you to explore what it is you need to work on, and I offer a nonjudgmental space for you to reflect on your behavior. Prodding gently, yet persistently, I help you discover strategies for coping with the demands of your life. My urging has earned me a comparison to “Mother Teresa in army boots,” but it’s also led to successes that have changed my clients’ lives.

To succeed, you have to believe that you can succeed. By rejecting the negative scripts that hold you back, you can begin to see yourself more realistically.

Be Ready To Change

16 years of coaching experience has taught me that the clients who ultimately lose the weight and keep it off successfully, are the clients who are truly ready to commit the time and spirit needed to be successful.

“How will I know I’m ready?” you might ask. When you can admit that you have a problem, when you want to change, and when you agree to work hard at whatever is necessary. It’s also a leap of faith. You have to believe in the possibility of change and make a commitment to seeing it through.

It isn’t easy, but it’s worth the work. I know that my clients agree.

“Lifestyle Weight Loss Coaching offers something new to me, something I cannot describe,” one woman wrote about her experience. “I had no idea how painful the process was going to be, or how rewarding. One of the first things I discovered, that’s common among women, is that I always had too much on my plate for any given time period. I had no clue as to how to prioritize, plan and organize my day to be successful”.

“Coach Courtney’s questions are designed to put me to work and to take full responsibility for my results. They’re not threatening, but they never feel like rewards. When she asks, ‘How are you going to get that done?’ or, ‘When are you going to have that completed?’ the pain gets worse. I sometimes ask myself, ‘Who would pay for this torture?’ My very next thought, though, is that I am grateful to have found someone to get me from point A to point B, without judgment and with much patience.

That’s how Lifestyle Weight Loss coaching works, really. It’s pain and it’s progress. It’s forward, it’s back, then forward again. It’s challenge and reward, at once.

You may be living in turmoil, but you don’t have to. By using strategies that you create, and learning to organize, plan, and prioritize, you’ll clear all the hurdles of daily living and create an easier pathway to enjoying permanent life long weight loss success.

My clients have done it. Now it’s your turn to say, “I can!”

No other online program offers the personalized support and daily accountability that you will receive when you join this program. I spend my days, every day helping YOU in the private Facebook group, offering weekly check-ins and daily Woman UP! challenges straight to your cell phone. I’m right there with you every day for 90 days, offering love, education and at times, the “kick in the ass” you need to stay focused, disciplined and on track.

Everything comes in a SIMPLE, EASY TO FOLLOW format.

No Confusion. No Overwhelm. No Guesswork.



OPTION #1: One-On-One Private IN-PERSON Support & Accountability

Meet me in-person once a week for a 30 Minute Success Session.

Office Location: Winterholme Wellness Center & Spa, located at 79 Rennies Mill Road, St. John’s, NL A1C 3R1

During these sessions, we will review your weight and measurements, your food and exercise journal, discuss any setbacks you might of had and get you back on track with the right plan and a good old pep talk from me.

This option also includes full access to the program materials, private Facebook group, daily support and motivation from me and the other women in the program.

Lifetime access to all program materials and the Private Facebook Group.

Join before December 23rd and SAVE!!!

Three equal payments of $249 (regularly $299. SAVE $50)

One-time payment of $699 (regularly $849. SAVE $150)

YES! I Am Ready for One-on-One Coaching Support. Sign Me Up!

OPTION #2: One-On-One Private PHONE Support & Accountability

If you can’t meet in-person we will conduct your weekly 30-minute success sessions over the phone or via zoom (a video conferencing service which is like Skype…but better!)

You will upload your results weekly for my review using a simple, easy to navigate App called Coach Catalyst.

During our phone / video coaching sessions, we will discuss your results, review your food and exercise journal, discuss any setbacks you might of has had and get you back on track with the right plan and a good old pep talk from me.

This option also includes full access to the program materials, private Facebook group, daily support and motivation from me and the other women in the program.

Lifetime access to all program materials and the Private Facebook Group.

Join before December 23rd and SAVE!!!

Three equal payments of $249 (regularly $299. SAVE $50)

One-time payment of $699 (regularly $849. SAVE $150)

YES! I Am Ready for Group Coaching Support. Sign Me Up!


Results vary depending on your starting point, goals, and effort!

What’s Included in the 90-Day Woman-UP! Transformation Program?

Woman UP! Nutrition Manual

This beautifully designed 178-page guide is your NEW food bible. In this guide, I share with you the exact nutrition principles and meal plans that thousands of past clients have used to achieve incredible transformations. It also includes educational materials, breaking down the science of how you need to eat to transform your health and your body. At the end of this guide, you will also find 60+ delicious recipes that you will want to add your healthy recipe collection.

Woman UP Lifestyle Formula for Long-Term Weight Loss Success

By following this proven, lifestyle formula and taking a new approach to your daily life, you will not only reach your weight loss goals FASTER but you’ll also reduce stress & anxiety and become more productive. You’ll also find more time and energy to devote to the things that really matter to you, such as your family, friends and hobbies. It’s time to stop playing catch-up with the world, and start living life with the health and body you desire.

I will teach you how to make every day count: how to control your mornings, conquer the afternoon chaos, and help you find time to concentrate on what matters in the evening. You will master the 7 pillars of weight loss success, create your PERFECT weight loss day (and YES it does exist), while developing a solid foundation for long-term success.

Woman UP! Meal Plans + Recipes

You will receive a 7-day done for you meal plans for each week that can be used immediately. The plans are customizable to your specific bodyweight and caloric needs. You can completely personalize your meal plan within the guidelines set for each phase of the program, using 100’s of delicious fat burning recipes you will LOVE!

Woman UP! Exercise Plan

Workouts Week 1-4: The first block of periodized workouts will teach your body to burn more fat as fuel, rev up your metabolic rate and tone up those stubborn areas, including your legs, bum and abs. Each day you will have a specific, easy to follow workout where every set, rep, and rest period is listed.

Workouts Week 5-8: In these workouts, we will shift the focus to higher volume, metabolic workouts to help you create a firm and toned physique. Each workout is tough, you’ll be tired and sore, but the results are well worth it!

Workouts Week 9-12: The final 4 weeks takes your training to an entirely new level. By now your body begins to adapt much faster, so the introduction of more advanced training techniques is key to ensure you continue to see strength gains and fat loss.

Woman UP! Personalized Support and Accountability

Weekly Check-ins aka “Roll Calls” inside a private Facebook group. I will reach out to you offering support and guidance in a group based setting.

You will upload your results for my review using a simple, easy to navigate App called Coach Catalyst.

Plus, you receive email support and personal text messages from me for added accountability.

BONUS!!! Digital Copies of ALL my recipe books!! ($69 Value)

BONUS!!! Access to FIVE pre-recorded Nutrition Webinars ($149 Value)

BONUS!!! Access to Complete Follow-up Workouts ($99 value)


This program is based on 16 years of successful coaching which has been utilized by thousands of my clients and I’m 100% confident in your ability to apply the information I teach in this program to achieve amazing results. I understand you’ve likely failed before and followed fad diets or plans that promise the world but you need to understand that I use a completely different approach, which includes a level of support and accountability you’ve not experienced elsewhere nor have you been given the lifestyle formula for the perfect weight loss day.

Because I know this program works, I offer a results backed guarantee if you complete the full plan and do not get results. Simply all you must do is complete the program, follow the workouts/diet plans, record your measurements and progress every week, actively participate in the weekly check-ins and then if, after 90 days, you’ve failed to lose weight or inches, you can request a full refund! Don’t worry, we can still be friends!

Feedback / Results From Past Clients

Frequently Asked Questions

Your weight loss results will depend on many factors, such as the amount of weight you need to lose. For example, someone who has 100LB to lose will drop fat much faster than someone who has 10LB to lose. It also depends on how hard you work and how consistent you are with following the program.

However, the average weight loss for women on the 90-day plan who are focus purely on fat loss is around 24 lbs.

Keep in mind that any program can help you drop “Weight”, but much of the weight initially lost is water and toxins leaving the body. Plus, many low calorie, starvation diets have you eating anywhere from 30-50% of the energy you burn daily, and these qualify as severe caloric restrictions which causing your body to lose muscle, and the less you eat the more you lose. As you lose muscle, your body not only begins to take on that amorphous “skinny fat look,” but your metabolism slows down, your bone health decreases, and your risk of disease increases.

So, while severely restricting calories is great for losing weight quickly…it’s ultimately a bad way to go about losing weight.
A much safer, enjoyable and successful way to lose weight is to maintain a moderate caloric restriction of about 20% (eat about 80% of the energy your body burns every day) and by doing so, you’ll able to lose 1-2 lbs of fat per week while preserving your metabolic health, energy levels, lean muscle, and mood.

Yes! This plan includes at-home workouts that you can do at home with minimal equipment. All you need is a set of dumbbells, 5-10lbs. However, as you progress through the program and get stronger I do recommend using heavier weights during your workouts.

Yes & No! The workout plan includes a combination of follow along workout videos and exercise demo videos.

The workout times range from 30-45 minutes per workout. Depending on your weight loss goal and how committed you are to achieving it, you can expect to exercise 5-6 times per week for 45 minutes per day.

No! I encourage a flexible and tailored approach. The BEST time to eat and exercise for YOUR results are the times when YOU can be the most consistent. Consistently more than timing is the key to your weight loss success.

Although past clients who have enjoyed the best results and who’ve had the greatest consistency throughout the program where the ones that committed to exercising in the morning. So as a participant in this 90-day program you will be encouraged to WIN your day by starting it with a workout.

No! All supplements are add-ons that may help. They are NOT a replacement for diet and exercise. They may help but they are certainly not required. Many people get great results without using the supplements, they are totally optional. I also receive no profit/perk from recommending them.

You can certainly achieve equal results by optimizing a non-meat diet. I myself have experimented with both vegetarian and fish only diets so I can provide you with more support than most meat eating coaches/trainers out there. I’ve included many vegetarian recipes that you can incorporate into the plan with great success.

I provide the diet plans so that they can be tailored to your calorie, carb, fat and general nutritional needs. During the 90-days that we will be working together, I will educate you (after all, you know your body best) on how to tailor your own diet plan. This adds way more long-term value and sets you up for long term success.

Throughout the program, I will be sharing several video lessons that will teach you how to manipulate your macros (protein, fat & carbs) and calories based on your results and metabolism.

Yes!!! For sure. If you cannot attend the weekly in-person Success Sessions you have two options.

Option A) You can still participate in the one-on-one accountability and support option by jumping on a 30-minute phone or video call with me each week. Please note that you must be available during the above noted ‘office hours’. Monday – Friday between 12:00-2:00PM.

Option B) If you do not need the private one-on-one accountability and support offered through the in-person/phone weekly check-ins, or you cannot make the set office hour times work with your schedule, you can still participant in the Group Accountability and Support option and join our group of women who live in and outside the province of Newfoundland & Labrador.

The program materials are provided digitally as PDF’s. However, all files are made in “print ready” format and many women choose to have the materials printed and stored in binders for quick reference. Which is HIGHLY recommended!

If you still have questions please contact me directly at 709-330-4665 or via email at info@loveyourselflean.com.



YES! I Am Ready to Woman Up! and Lose the Weight