Life, Life Lessons

Just Stop.


Just stop.

Just for a minute.

Take some time to enjoy the life you already have.

In our world busyness is often mistaken for success. we complain/humble brag about how incredibly busy we are.

yet somehow in between the hustle and bustle of being busy or talking about how busy we are we forget one important thing.

to live.

in the here and now.

in that moment of cuddles before bedtime.

of laughter and bubbles at bathtime.

because 10 years from now I won’t remember if my kitchen was clean.

or what that stranger on instagram posted.

I am so terribly guilty of this. I have chased my dreams and been so focused on the what’s next that I miss the now.

I’ve been blessed with a wonderful life.

a beautiful family…


a community of strong like minded people at CrossFit 70…


and amazing friends and readers here.

but sometimes i let my mind get so cluttered that i can’t focus on what’s now because i’m so concerned with what’s next.

it has been like this for awhile, but the holidays seem to make it more noticeable.

I find myself going through the motions of what i should be doing… presents, cards, decorations…

but I’m not taking the time to really live it. I just mark it off my to do list and go on to the next thing.

so for the next week I’m going to take some time to just stop… and enjoy the life i already have.



Christmas is Coming?!

Geez, time is flying. I was talking with the Hubs this weekend and we realized this was the last full week we have before our CrossFit 70 Christmas Party WOD and our trip to Texas for Christmas. Which also means this is the last full week before Christmas! For some reason I thought we had another week… I had the same problem with Thanksgiving. I can’t keep track of time at all!

I was tempted to freak out about all the things I “have to do” before Christmas, but then I realized… Christmas will happen regardless of if I do or don’t do any of those things. Yes, I’ll still make my list (and check it twice). I decided to not stress out over making everything perfect. Afterall, me sending out Christmas cards with the wrong name on them may be the laugh people need in the hustle and bustle of things. Or maybe they won’t even notice… Archer and Madeline seem like distinguished names anyway. Let’s roll with it.


Aside from the cards I started to think about those Christmas shopping lists. While we had a list of people we needed to get gifts for and started chipping away at it, we still hadn’t really started shopping for Payton. Whoops. If we were going to do any online shopping I knew we’d have to get on it, so we spent some time Sunday morning figuring that out. It’s so much fun to shop for her! She is just such a good kid so I feel really good about being able to bless her with those big wants I find myself so often saying no to throughout the year. Seriously, look at that face! I love her.


She is easy to shop for (aren’t most kids?!) it’s usually the grownups I have a hard time figuring out gifts for. Not only is it hard to buy for other people but I always get that deer in the headlights look when people ask me what I want. I really am blessed enough to say I don’t “need” anything. But there are some things I wouldn’t say no to if they showed up under the tree…

Like a maid.

Cute Woman Maid With Mop

Stick a bow on it and call me happy.

So boring and grown up of me.  It doesn’t get better with this next one. More boring and grown up… the WeMo Crock-Pot.


This this is what dreams are made of. I make Crock-pot meals at least 2-3x a week since we are coaching at the CrossFit late most nights. Sometimes I forget to turn it down or off or on before I leave. Being able to control my crock pot with my phone from where ever I am?! That is the closest to Rosie Jetson I’m gonna get!

This one is a bit more of a big ticket item, but I’m kind of lusting over the ScanSnap Evernote Edition. I’m on a quest to become paperless. I have stacks of piles waiting to be filed and I’m SO over it. I want to be able to scan in important papers and then shred/burn the hard copies. I’ll post more about this another time as I continue this adventure. I’m working on being more clutter free and this little baby would help me speed up the process.


Since we are talking about technology… I always use my iPad in the kitchen. I save most of my recipes to Evernote and pull them up when I need to reference them. I’d love to have something like this iPad Kitchen stand to use while I’m cooking. Plus it doubles as decoration. Win-Win.


Aside from all the practical household gifts… There is of course the gifts for the CrossFitter! My BFF Andrea from Thick to Thin just recently announced she is going to be starting a Tank of the Month Club! Whhhhhattttt?!! Sign me up. Her new designs are the I’m currently lusting over this built by barbell t-shirt. You can even get a matching one for your guy. Totes adorbs.


She also just launched some pretty wicked headbands too. Want. Them. All.

Of course, the season isn’t just about spending as much money as you can. You can give relational gifts too! Take a loved one on a date. Make picture collages or books of memories you’ve had together. Those special gifts can mean even more than some random gift card. For some people I’m just taking time to write out some positive things I noticed about them this year. Don’t freak out about having the perfect pinterest Christmas…. Enjoy time with your family and friends and make memories.

What’s on your wishlist?
What’s your best Christmas Memory?


What’s this Precision Nutrition Thing all About?

The world of health and fitness can be SO overwhelming. I feel like the “diet industry” is really just out to confuse you into spending more and more money on the next big diet or fad. Every couple of years something comes along that promises to be the answer to all your health and fitness problems. And this time of year is the absolute worst. Everyone is pushing their own diets and solutions for you to buy into. They know you are getting ready to get into your resolution mindset so they promise you a solution that will make them rich and leave you more confused. They sell you a band aid for the symptoms instead of helping you get to the root of the problem.

For me, the hardest part of this journey has been the nutrition. I’ve talked several times about how confused I was when it came to nutrition. I got bogged down with labels and fads and restriction. I felt so alone trying to figure it out. The moment when things really changed for me was when I hired a nutrition coach. He gave me detailed meal plans, and those plans worked when I worked the plan. I did that for close to a year. I made huge progress when I followed the plans he gave me. I loved the safety of having someone tell me exactly what and when to eat. I thrived on having someone to report to for check ins/measurements. It was just what I needed at the time. But after a year I felt… stuck? I felt like I had to follow that meal plan or I wouldn’t see any progress. When I was following the meal plan strictly I did fine. It was when I had to eat “off plan” I would freeze up in fear. If I wasn’t able to eat my 4 ounces of chicken, 3 ounces of sweet potatoes, and 2 ounces of green beans than I didn’t know what to eat. And all of a sudden that safety I loved about having a nutrition coach started to feel more like restriction. I had relied too much on him and I just didn’t know how to trust myself. Hiring a nutrition coach like I had wasn’t bad, it was what I needed at the time. He did nothing wrong, I hired him to make meal plans for me and that’s what he did. And they worked. But I started wanting a little more freedom, and I wanted to learn more about the how and why behind the meal plan instead of just blindly following it.

I looked into different Nutrition certification programs but I found that many of them required lots of pre-requisites or had a nutrition philosophy I just couldn’t get behind. Then I stumbled upon Precision Nutrition. Their blog articles were all spot on with what I wanted my nutrition philosophy to look like. It was all down to earth, balanced, scientific backed information. They acknowledge the fact that everyone is different when it comes to nutrition plans and that there is no one size fit all program. I felt relieved when I read “If you want to take control of your nutrition and lead a healthy lifestyle, then there is absolutely no “best diet” that you should follow.” They weren’t trying to cram “their way” of eating down my throat. They wanted to help me learn what worked for me. They offered a nutritional progression model that helps you change your habits instead of just telling you what to eat. They also operate on a results based model. The only one way to determine whether your nutrition plan is any good is look at your results.

I spent hours reading articles on their blog. Then I came across the Precision Nutrition Level 1 Certification Presale List. I signed up to be on the pre-sale list for the next session of the Certification course. They only offer it twice a year! The next course begins in March 2015. You can sign up for the pre-sale list like I did to be sure to get into the next session and receive a discount. In the meantime you can sign up for this Free Starter Kit for for Fitness Pros to get some tips and tools you can use now.


A photo posted by Courtney Norman (@courtnorm) on


A few months ago I started the Certification program. It is a go at your own pace study program, which is great for this busy mama/wife/business owner. The Certification program is broken into 2 sections: The Nutritional Science and The Nutritional Practice. I’m taking my time going through the science section. It is all about Food Intake, Absorption, Macronutrients, Micronutrients and all that fun stuff. It’s been awhile since I’ve taken any kind of science so I’m taking my time making sure I understand it all. The second part is going to be about how to help clients learn this information, providing a nutritional plan, setting goals and monitoring behavior. Once I take my test and become Precision Nutrition Level 1 certified I will be able to coach clients into better health habits they can use long term.

If you don’t want to wait a few months for me to be certified and start offering coaching services you can sign up for the Precision Nutrition Coaching Presale List! This isn’t just a “meal planning” program. It is a year long mentoring program. It’s not just about telling you what to eat and what not to eat, but about teaching you about your body. I have known several people who have gone through this program and seen amazing results not just physically, but mentally as well.


They only open 2 sessions of coaching a year and they sell out pretty quick so be sure to sign up for the pre-sale list (plus you get a discount!) If you can’t wait until January to dive in you can get their Free Starter Kit for Women or Free Starter Kit for Men with actionable steps you can start with today.

If you don’t want to commit to a year long coaching program but are interested in learning more you can order the stand alone Precision Nutrition System. This is the self guided version of their coaching program.

Overall, I’ve been extremely satisfied with everything I’ve seen from PN so far. If you are struggling with your nutrition, want to lose fat, gain muscle, or become a certified Nutrition coach… check them out. Do your research, does it line up with what your nutrition philosophy? If nothing else, spend some time on their blog, they have lots of great articles and infographics to get you thinking.

What is your nutrition philosophy? Have you ever done any kind of nutrition coaching? Would you be interested in nutrition coaching?


Disclaimer: No, I’m not getting paid to write this. I’m actually paying out of my own pocket for this certification. I am just really excited about it! Some of these links may be affiliate links meaning if you make a purchase I receive a small commission. However, as always, all thoughts and opinions are my own.