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Morgan | Nutritionist & Coach

@morgancourtney.method

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Build a strong body & disciplined life.
No extremes. No starting over.
👋🏽 Take a seat for strength, food & self-trust systems.

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495x5.

This is a far cry from the 135lb I was doing at the top of the year.. I really thought I’d never hit that arbitrary 300lb threshold touted back in the day.

But now we here.. & not because of perfect weeks.

🗣️ But because my baseline plan works on my worst weeks.. I can hit the bare minimum on my busiest & most stressful days.

& WHEN (not if) I misstep, I don’t treat it as evidence of failure or an excuse to start over next Monday.

Don’t abandon the plan. Don’t abort the mission. Your very next decision is the most important one.

💟 Save this for the week you feel tempted to start over.

#realisticfitness #womenwholift #fitnessconsistency #glutegains habitbuilding by @morgancourtney.method

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25 days ago

All I want for my birthday is two big glutes!

Bad news first: I said it before, growing glutes feels slow af.

The shape has changed before the size.. not a bad thing, but any hope of overnight progress ain’t a thing.

The good news: I’m stronger everywhere. I’m rarely hungry.. & women stopping me in public to compliment my glutes is the straight-to-my-head encouragement I need.

The biggest win: Proving that, once again, I can keep showing up without instant gratification. Arduous days in & out. Gaining 19lb (& over 2”) right through summer.

We’re out here staying committed long enough to let the results catch up to the scale. Long game.. but I’m on my way!

#realisticfitness #fitnessconsistency #womenwholift #glutegains #glutegrowth by @morgancourtney.method

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25

a month ago

This is not a body transformation post.

This is a — I found self-trust that brought me a level of peace I still can’t quantify — post.

Until this my recent glute-building goal, I’ve never been especially motivated by a body goal. I can & have waned it, but it’s never been enough of a “why” to do too much different.. I’ve lost focus quickly chasing, for instance, abs.

What comes with growing glutes though is.. eating more (this is everything), the excuse to go to bed on time, getting stronger in all the ways, the challenging myself to do something I’ve never *really* consciously done before — get bigger.

I care about how I look.. 100%. I’m not tryna deny that.. but I mean it when I say it is not my main driver. If you know me, you know that’s true.

At the same time, I’ve been through all these phases of not liking how I felt about how I looked & SO MUCH MORE. The body is 99% of the time a result of what’s going on on the inside.

The lessons I’ve learned from caring about my health & having fitness goals are 🗣️ so much bigger like..

• Consistency doesn’t mean doing everything perfectly.
• Worthy results don’t come quick.
• What you see & think of yourself isn’t always true.
• Measure progress in all the ways.
• Extremes typically mean a swing back to the other side.
• No one has to understand or be aware of your struggle to make it real.
• 🗣️ Healthy coping is necessary.

It applies to more than your body. It’s a lifestyle. A mindset.

Figure out what you gotta do. From a reliable source that you trust — whatever it is — & just do it.

Time is a thief, for sure.. but I don’t get sad about it passing. With age, everything keeps getting better.

Trust in myself, peace in my life & a healthy body I’m proud of? Say less.

Sometimes Idk if what I’m saying is making any sense at all.. are you picking up what I’m putting down? 👇🏽

#fitnessconsistency #habitbuilding #selftrustjourney #womenwholiftweights #fyp by @morgancourtney.method

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3 months ago

Bulgarian split squats too.. what else?

#realisticfitness #womenwholift #fitnessconsistency #glutegains #habitbuilding by @morgancourtney.method

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3 days ago

How is it only Tuesday?

I had a hard day yesterday.. so I committed to 10k steps & hydration, but nothing else. No workout. No go, go, go.

It got me thinking of the ways I protect & restore my energy..

..I no longer see being dominated by my demanding career as a flex.
..I choose a baseline at the start of each week. On a hard week, the bar lowers.. it doesn’t disappear. Two lifts & walks beats an all-or-nothing plan every single time.
..I plan for energy.. not just time. A 7pm workout after a 9hr workday might look good on paper, but you already know if you’re really gonna do it. Schedule around the energy you’ll actually have.
..I make food easy. Simple grocery runs. Repeatable meals. 🗣️ That I actually enjoy. Fiber & protein anchors.
..I made this mindset a switch awhile back: rest + recovery = productive. You need it, so plan for it.. & take that time when you actually need it — like yesterday for me.
..I return fast. Shit day Monday? I show up on Tuesday. Your next choice is the reset.

A full & disciplined life doesn’t require a perfect routine – it requires a resilient one. It should give you more energy, not take away from it.

Here’s to us continuing to show up for what makes us feel more like ourselves.

💚 by @morgancourtney.method

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10 days ago

My hair has been an enormous part of who I am for forever..

When I was super young, it was straight.. my mom used a curling iron on it & I even had a bob for a min.

The pubescent years came with lots of frizz & no real curl pattern. I refused to do anything but a bun. I. Hated. It.. & I would’ve killed for hair long hair I could wear down confidently.

By late high school, I finally justtttt about started embracing my hair.. & when it really grew, I never looked back.

For 20+ years, I didn’t even consider cutting it. Long hair, don’t care for life.. embedded in my identity. (Some of y’all will get it!)

People often remark on me pushing myself out of my comfort zone — lifting heavy, eating well, tracking macros & staying disciplined. The truth is.. that IS my comfort zone now.. I built that on purpose.

I wanna grow in ways that are very uncomfortable to ME this year. I’m gonna expand & express myself differently.. & let go of whatever stands in the way. Even when that means fighting real tears during a haircut.

Consider this episode one.. it’s just the beginning.

👇🏽 What’s something you’ve been holding onto that’s part of your identity?

#realisticfitness #curlynaturalhair #curlyhaircuts #womeninthegym #easynutrition by @morgancourtney.method

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17 days ago

Get off your favorite influencer’s page &..

Simplify.

The goal of a morning routine isn’t to prove how productive you are. It’s to protect enough energy so you don’t walk into the day already exhausted.

For me, I get myself, the girls & my space ready.

I look over my calendar. Journal. Plan tomorrow.

I ease in with no social media, I get to my phone later.

There are no vitamin cocktails, extreme skin care routines or 30min meditation sessions. Nothing wrong with any of it, but I’m going for most bang for my buck & SUSTAINABILITY.

When your habits are simple enough to survive a busy, tired week, you stop needing to “start over” every Monday.

Save this as a reminder to take the pressure off tomorrow morning.

👇🏽What is one thing in your morning you need to remove to make it simpler?

#easynutrition #realisticfitness #womenwholift #disciplinedlife #habitbuilding by @morgancourtney.method

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23 days ago

I’m 7 in this first pic.. before my hair committed to being curly.

The straight hair went away, but the crop top & eczema stood the test of time.

Then there’s the moody high school pic in 2006. We don’t do acrylic, square or french tip nails anymore.. but the face that would later prompt many, many men to tell me “just smile” remains intact.

Looking back, 2016 was a cranky af year & pretty pivotal too. I think it was the year I really started grieving the loss of my brother. I entered a long-term relationship, moved more than once. I met my best friend, @love_tu_alma.

Since then, my ex became my ex (still one of my most trusted people though) & my baby reached the end of his time. 🤍 I still have the stacked bracelets.. & every once in awhile, I’ll get a lil dolled up. 🤗

I chose this pic from Charleston in April for year 2026 because I was fr at such peace in the moment it was taken. I forgot entirely about the pool, so bought this lil overpriced Target suit on a whim & thoroughly enjoyed myself all week.

It wasn’t anything more than one of those proud times you think, “damn, this is how I wanna live on a Tuesday.” The time freedom. Energy freedom. Financial freedom.

Over & over, I’m affirmed in it being how I spend & replenish my energy & with whom.. that determines *so much* the quality of my life.

I am proud to say 🗣️ I keep getting better. 🗣️ IT. 🗣️ THIS. 🗣️ LIFE keeps getting better..

& while we are nostalgic of our pasts, saddened by our losses, burdened by the demands of today, grieving what we thought would be.. I cannot imagine not being deep-in-my-bones grateful for a chance to turn another year older. ✨ by @morgancourtney.method

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a month ago

I get the “oh she’s human” comments often when I share stories beyond my plated meals..

& I get it.. but let it be known, 🗣️ I have a pantry of more snacks than the person that doesn’t give a damn what they’re eating.

I’m not a chicken+broccoli+rice type person.. never have been & never will be.

What I am though.. is realistic & chasing the goal of caring for myself thoroughly & enjoying myself at the same time.

I really love my plated meals, which you can prolly tell from my stories.. & I love the dark chocolate & RKTs from this armoire-turned-pantry.

My clients will tell you.. we’re going for realism & consistency when we work together. Planning to never have a carb again ain’t it. Ain’t gotta be it.

Making nutrition harder than it needs to be is a great way to make consistency harder too.

Nail the fundamentals.
Hold yourself accountable.
Do some things you don’t feel like doing,
but stop confusing healthy with perfect.
Make it realistic.

Please tell me, what’s the best thing in your panty rn? 👇🏽

#easynutrition #fitnessconsistency #realisticfitness #womeninthegym #fallcleaning by @morgancourtney.method

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5

a month ago

I never OHP seated, always standing & single arm.. I underestimated myself.

6 with 20s
6 with 25s
6 with 35s
2x10 with 40s

In a typical workout, I go heavier to start.. so if I incorporate these, I’ll likely start with 45s next.

My upper body strength has increased rapidly with a caloric surplus & drop setting. 🗣️ Strive to push more weight.

#realisticfitness #glutegrowth #womeninthegym #caloriesurplus #easynutrition by @morgancourtney.method

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a month ago

This is the easiest & most promising way.

1. Track what matters.
2. Review regularly.
3. Make SMALL adjustments AS NEEDED.
4. Keep going.

Without a doubt, the emotion & drama will hold you back.

🗣️ Comment SYSTEMS for my free guide to aligning your life to your fitness goals.

#systemsoverhustle #easynutrition #fitnessconsistency #womeninthegym #habitbuilding by @morgancourtney.method

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6

a month ago

Not joking, I wouldn’t have posted this in the past.

I grew up thinking, “a flat stomach OR ELSE.” Ladies, I know I’m not alone!

& honestly, the desire to not increase body fat has held me back in the past from going for my goals as aggressively as I am today. Building glutes how I wanna build them demands a surplus.. & that has come with a little extra body fat.

Tbh, I’m not mad at it! I looked back at this video because I got a plethora of comments on my triceps 😉 & that’s when noticed my belly.

It was a proud moment.. a testament to me being more focused on my progress than anything nowadays.

I’m more interested in being strong than I am sucking in, posing & hiding what doesn’t photograph perfectly.

Especially if I wanna share online because it’s not all rainbows & sunshine over here.. & my face sure as hell isn’t always gonna be camera ready.. I just gotta press record & press post.

Anyway, it’s a win for me & a reminder that we gotta lean into the process to get to where we’re going — exercise the discipline, the patience, the acceptance.. & celebrate along the way. 😘

#strongwomenrock #womeninthegym #glutegains #habitbuilding #fitnessconsistency by @morgancourtney.method

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a month ago