She Breaks Free

a spontaneous decision to go back to brown 💇🏽‍♀️ + some of my favorite little reminders lately 🤎

Get ready to heal anxiety from the inside out 🎉🦋

Breaking Free: a holistic approach to healing anxiety is officially open for enrollment!

For 14+ years I struggled with debilitating anxiety, daily panic attacks, and chronic physical symptoms as a result of the anxiety.

After one too many years of living this way, combined with the overwhelming realization that no amount of doctors or medications seemed to be giving me relief, I decided to take healing into my own hands..

I dove into everything from learning how my habits played a role in the anxiety, how to heal my body through a food is medicine approach, how to regulate my nervous system, rewire my brain, and so much more ✨

With time, I finally found the freedom I was looking for all these years and was blown away at how capable we truly are at healing, given the right tools and resources.

SO…I put EVERYTHING I learned into a 10 week course, so you can experience, first hand, this freedom in your life too.

If you’re ready to take the first step into healing anxiety and taking back control of your life….

Comment “BREAK FREE” to start this journey!! 🦋

Swipe for some of my favorite recent reminders 🩵🌞

Why nervous system regulation is so important & 3 ways to self regulate ✨

Let me know if you try any of these out! 👇🏼💛

Signs of an unhealthy gut can look like so much more than just digestive issues! 👇🏼

I get so passionate about gut health because it truly is everything when it comes to our health -

The gut plays a massive role in nutrient absorption, your body's immune response (70% of your immune system resides in the gut), your hormonal health, skin health, your moods/mental health (90% of serotonin is produced in your gut), thyroid function, brain health, heart health, neurological function and more 🤯

If you're struggling with any of these symptoms, a great first step is to start making your gut/digestive health & healing a priority and take note of any symptoms that start to ease up (with keeping in mind that time and patience are key 😉)

Follow along for more healing tips 💛✨

Here are some questions for you to ask yourself next time you find yourself in a loop of negative thinking & anxiety 💭

Remember: it’s human to have negative thoughts come up, but the power lies in how you choose to move forward from them 💙

Save this post for when you need it 🌞

Little shifts in your day to day routine & lifestyle can make the biggest difference 👏🏼⬇️

1. Be mindful of your daily routines- How are you spending the first and last 30 minutes of your day? Are you scrolling on your phone first thing each morning, or are you being intentional and taking time to fill your cup up?

2. GUT HEALTHHHH. I talk a lot about the gut-brain connection, and its for a reason 🙂 Roughly 95% of serotonin comes from the gut, so bringing awareness into what your consuming is going to be a huge one. Food and mood are directly correlated 🧠🥑

3. When we’re in an anxious state, our bodies resort to shallow, fast breaths, heightening the anxious feelings and symptoms in our bodies. Try breathing in your nose for 4, and out for 4, and repeat 4 times. Take a few moments to calm your nervous system down and focus on your breath. 🧘🏼‍♀️

4. Movement is key, and is one of the best things you can do for your mental health. Get yourself grounded in nature, soak up some vitamin D, put on your favorite music or a podcast and go for a 20 minute walk! ☀️

5. Who are you spend your time with? Where are you spending your time? What are you spending your time on? And are those things bringing you up or down? Focus on pouring your energy into things that serve you, it goes a long way. 💜

Which of these do you need to focus on? 👉🏼

“How does what I eat affect how I feel mentally?”

*cue slides 1-3* 🤯

14 years of relying on the heaviest doses of medications, severe anxiety, OCD, panic attacks, hormonal imbalances, brain fog, (the list goes on and on) for all of it to begin to heal once I dove into just how much our gut impacts our minds + the rest of our body.

The gut-brain connection is huge, and awareness of that is the first step 💙

Another gut friendly recipe right from my She Breaks Free course, sweet tooth edition 🍫

A note for choosing a clean protein:

👉🏼this can make or break it when it comes to being “gut friendly”! Look for ones without artificial sweeteners/flavors, gums and fillers. Some good clean brands I like are .ingredients , or

🍫HU Chocolate code “courthayes” for 15% off ❤️

ITS A BIG DAY 🦋 She Breaks Free, my new 4 month, automated course designed to put you back in the drivers seat of your own life by discovering the highest version of you is officially OPEN FOR ENROLLMENT ❣️

I’ve found my passion in coaching women for the past 3 years, helping them make massive transformations in their lives by breaking free from the patterns, habits and beliefs of their past and develop the healthy habits and tools to feel and be their best from here on out.

Last year I had an idea to create an automated, affordable, easily accessible version of my coaching to help as many women as possible around the world experience first hand what this freedom truly feels like.

This past year has resulted in me pouring my HEART and SOUL into making this course full of all of the tools that have caused massive shifts in my own personal development and quality of life, as well as my clients.

Scroll through to learn more about the course, and head to my website courthayes.com for more information and to enroll right there! (Link is in my bio) 🥳🦋

Any questions, my DMs are open 🦋🤍

Here’s to an exciting new chapter!!

Hi! 👋🏼 It’s been a while since I’ve done a little introduction post so I wanted to share some fun facts about me & what I do ⤵️

1. In 2018 after graduating college in PA, I pretty spontaneously moved to Tampa on my own and have been here since 🌞

2. I have the biggest sweet tooth. I’m gluten free + dairy free so recreating healthier gf+df versions of recipes is one of my favorite things to do🍦

3. My biggest dislikes: olives and horror movies 🫒

4. About a year ago I met my person. In the fall I moved in with him and his 2 boys, aka taking on “part time mom roll” as I call it. It was such an unexpected massive life shift in the best way possible, the 3 of them have been 3 of the the biggest blessings in my life 👶🏼👦🏼👩‍❤️‍💋‍👨

5. In 2019 I graduated from the Institute for Integrative Nutrition ( ) which is where I received my health coaching certification and truly found my passion 🌱

6. I suffered with my mental health very severely (anxiety + OCD) when I was growing up. Finding natural ways to heal my mind and body and overcome 15 years of struggling is what lead me to what I do now ⬇️

7. For the past 3 years I’ve been coaching women 1:1 to help them shift their mindset, break free from anxiety, and feel good in their mind + body through a combination of nutrition, mindset and lifestyle. I’m officially launching my new automated coaching program “She Breaks Free” next week (a project of mine that’s been in the works for a long time) 🦋❤️

What’s 1 fun fact about you?! ⬇️🤍

Taking this recipe straight from my She Breaks Free program for a gut healthy way to start your day 🍳😋

If you notice yourself having major energy crashes mid morning, or feeling hungry shortly after eating breakfast, take a look at what types of food you’re consuming in the morning. Breakfasts full of sugar/processed carbs are going to lead to that quick mid morning crash 😴

This breakfast gives you a perfect balance of healthy fats, protein and carbs to keep you full and energized throughout your morning, plus full of lots of gut loving nutrients to support a happy gut/happy mind (hellooo mind gut connection) 🧠

Tag me if you try this! 🍽

Late last night I was in my Uber on the way home from the airport after a long day of travel. What I thought would be just a typical quiet Uber ride ended up being a massive reminder that I’ve been faced with a lot lately.

Our driver, probably in her mid 60s, started telling us with so much passion in her voice her best life advice, one of those being “please…feel your feelings. We’re human and no matter how hard life gets…we’re meant to feel it all…the good and the bad”.

She said it almost sounding like she was holding back tears, and it hit me hard, which is why I wanted to share it as a reminder for you too. Because sometimes, life can be heavy.

Life can bring a lot of unwanted emotions, emotions that can feel intimidating, uncomfortable or scary. But the more we suppress these emotions, the more these emotions persist, and the heavier they become.

When you’re sad, give yourself permission to cry.
When you’re angry, give yourself permission to scream.
When you’re anxious, give yourself permission to feel it all.

Feeling doesn’t mean you’re weak.
Feeling doesn’t mean you’re damaged.
Feeling doesn’t mean you’re broken.

To whoever needs this…feeling just means you’re human, doing what humans need to do to heal ❤️

7 lessons I’ve learned so far in my personal growth journey 👇🏼

1. You’re going to outgrow things. Whether this be relationships with certain people or habits you’ve held on to for a long time, as you start to change, the things in your life start to change. Not everyone or everything will stay on your path, and thats perfectly okay.

2. It’s not always going to be pretty, and certainly not always going to be easy. Embrace the discomfort, because every moment of discomfort equals a moment of growth.

3. The people you surround yourself with matter… a lot. You are a product of your environment, and surrounding yourself with people that uplift you, bring out the most authentic version of yourself, and plain and simple..just make you feel good is so so important.

4. Giving yourself permission to feel your emotions is one of the most powerful things you can allow yourself to do.

5. Comparison is a number 1 killer. Try your absolute best to commit to staying in your own lane. We all go at our own pace and have our own paths, and no single journey will be identical to the next persons.

6. You might start to crave some more time alone, which honestly is really really cool. It’s like getting to know yourself all over again. Honor this.

7. It’s never too late to start. It doesn’t matter if you’re 15 or if you’re 75. There’s no timeline or expiration date for making yourself and your life better.

Which of these resonates with you the most? 💓👇🏼

Do you ever feel a lot of resistance when it comes to change?

It’s like you KNOW what you need to do to feel better, but you feel this massive pull that’s keeping you in your comfort zone?

This is because we’re creatures of habit. Our subconscious mind thrives off of comfort zones, as we go on autopilot for a majority of our days.

Think about how many things you do on a daily basis without even thinking twice: you brush your teeth, shower, drive to work, check your phone, etc.

We’ve spent years thinking/feeling/being certain ways, and our minds adapt to the familiarity & comfort of our routine. So when it comes to change, aka doing things different and training our brain to be uncomfortable and face the unexpected, we feel that resistance because it’s not our “norm”.

So how do we actually change?
👉🏼we accept that change isn’t going to be comfortable and it isn’t always going to be easy.

👉🏼we retrain our brains by making the conscious choice to do it anyways. This means showing up differently, feeling the feelings of uncomfortable, and pushing past it because THATS where shifts happen.

Change and growth don’t happen over night, habits take time to build, and patience and consistency with everything is so crucial. But nothing ever changes if nothing ever changes, and that choice is up to you 💫

Celebrating St Pattys Day in spirit with some festive pancakes, gluten free & dairy free! 🍀

Recipe:
•1/2 cup oats
•1 banana
•1 egg
-splash of almond milk for consistency
•Handful of spinach (ya can’t taste it I promise)
•Cinnamon
•1/2 tsp vanilla

Blend ingredients and cook each side for a few minutes until golden brown. Add some chocolate chips & almond butter if you’re feeling fancy. Enjoy ☺️💚

We can spend so much time driving ourselves crazy with the “how’s” and the “whys” in our life, when sometimes the best answer is to surrender and accept that it’s okay not to have it all figured out right now.

Whatever it is you’re sorting through: one day at a time.

🤍🦋