On this week's episode of The Female Blueprint I sit down with Tara LaFerrara, strength and mobility coach, founder of Broads, and all-around powerhouse, to talk about what strength training really means for women beyond just looking toned.

We dive deep into the mindset shifts, hormonal benefits, and emotional healing that come from lifting weights, especially as women move through their 30s, 40s, and beyond.

Tara shares her journey from college athlete and burnout to coach and business owner helping women rediscover confidence in their bodies and the gym.

Together we unpack why building muscle is about longevity, energy, and self-trust, not shrinking yourself to fit an old narrative.

We dive deep into:• How diet culture taught women to be smaller and how to unlearn it
• Why strength training is essential through every life phase (yes, even menopause!)
• The emotional side of lifting and taking up space
• How to start strength training safely and feel empowered doing it
• Why it’s never too late to get strong and protect your health

Connect with Tara

Instagram: @taralaferrara

Tara's Podcast- Broads: The Bold & Badass Fitness Podcast for Women

Learn more about: Broads App

Follow Dr. Courtney

Instagram: @thefemaleathletedoc

Website: https://www.threesixtywellness.co/

Motherhood doesn’t come with a manual, but it does come with seasons...

In this week's raw and inspiring episode of The Female Blueprint Podcast, I sit down with my past client Kelsey — athlete, coach, and twin mom — to talk about the unfiltered reality of pregnancy, postpartum, and personal growth through motherhood.

From competitive gymnastics and CrossFit to miscarriages, a complicated healing process after her first birth, and an unexpected twin pregnancy, Kelsey opens up about every high and low that shaped her into the woman and mom she is today.

Together, they dive into:

• The emotional toll of miscarriage and rebuilding trust in your body

• Navigating pregnancy, postpartum, and fitness with realistic expectations

• What it’s really like to carry twins and give birth naturally

• The importance of mindset and seasons in motherhood

• Balancing fitness, family, and identity as a mom

• Why sharing the messy moments online matters more than perfection

Kelsey reminds us that health doesn’t wait for convenience, that motherhood isn’t something to “bounce back” from, it’s something to grow through, and that trusting your instincts will always be your superpower.

Because every season of motherhood takes strength, and healing is always possible when you finally have the right support.

If you’ve ever felt overwhelmed, unseen, or like you’re doing motherhood wrong, this conversation will make you feel less alone and more empowered to embrace every season for what it is.

✨ Connect with Kelsey: Instagram → @stronghermotherhood

💪 Learn more from Dr. Courtney:

Instagram → @thefemaleathletedoc

Website → threesixtywellness.co

What if the key to feeling strong, aligned, and pain-free isn’t doing more workouts… but learning how to move with purpose?

In this episode of The Female Blueprint Podcast, I sit down with Australian Pilates instructor and nutritionist Kate to talk about the healing power of Pilates and why it’s so much more than a trend, and how it can transform the way you move, breathe, and feel in your body.

From years of dance injuries and chronic pain to discovering the mind-body connection that rebuilt her strength, Kate shares how Pilates became her pathway to healing and how it can do the same for you.

Together, they dive into:
• The real difference between classical and contemporary Pilates
• How Pilates heals injuries and builds total-body alignment
• Why breath and pelvic floor connection are everything
• What Pilates looks like during pregnancy and postpartum
• How to simplify health, fitness, and nutrition so it finally sticks

Kate also opens up about the biggest lessons she’s learned after 20+ years of teaching, what to look for in a qualified instructor, and why “health should be easy.”

Whether you’re brand new to Pilates, pregnant, postpartum, or just craving a more sustainable approach to movement—this episode will help you reconnect to your body and find strength that actually lasts.

✨ Connect with Kate:
Instagram → @mindmovementhealth
Website → mindmovementhealth.com.au

Learn more from Dr. Courtney:
Instagram → @thefemaleathletedoc
Website → threesixtywellness.co

What if the reason you’re exhausted, bloated, or anxious has nothing to do with willpower and everything to do with stress, hormones, and gut health?

In this amazing episode of The Female Blueprint Podcast, Dr. Courtney sits down with functional medicine practitioner Rachel Mae what every woman needs to know about the connection between stress, gut health, and hormonal balance.

From years of misdiagnosis and “normal” lab results to finally healing from PCOS, Hashimoto’s, and burnout...

Rachel shares her personal journey and the exact lifestyle, nutrition, and mindset shifts that changed everything.

Together, they dive into:
• The hidden link between stress, hormones, and gut health
• How gut issues can impact your mood, energy, and thyroid
• Why “normal” labs don’t always mean healthy
• The simple, sustainable changes that actually help you heal
• How to stop overcomplicating wellness and feel like yourself again

If you’ve ever felt dismissed, tired, or stuck in survival mode, this conversation will help you finally connect the dots and take back your health.

✨ Connect with Rachel :
Instagram → @rachelmae.wellness
TikTok → @rachelmaewellness
Website → rachelmae.co

💪 Learn more from Dr. Courtney: threesixtywellness.co

In this episode of The Female Blueprint Podcast, Dr. Courtney sits down with Tracy, a certified midwife and women’s health advocate, to explore what modern midwifery really looks like and why it’s so much more than “delivering babies."

From her early experiences supporting her sister through a teen pregnancy to her years working in obstetrics, Tracy has seen firsthand how the healthcare system can both help and fail women.
Her story is one of transformation, purpose, and deep belief in the power of preventative care, education, and true informed consent.

Together, Dr. Courtney and Tracy unpack the heart of midwifery and what it means to care for women before, during, and after birth.

You’ll learn:

• How Tracy’s personal experiences shaped her path into midwifery

• The difference between the midwifery model and the obstetric model of care

• Why preventative healthcare is key to healthier pregnancies and fewer complications

• The importance of empowerment and informed consent during birth

• How trauma, spirituality, and surrender play a role in the birthing process

• What every woman should know about epidurals, breech births, and trusting her body

• Why continuity of care and relationship-building are essential to women’s health outcomes

Tracy reminds us that birth is not meant to be manipulated; it’s meant to be supported.
Her approach to care centers around trust, communication, and the belief that women deserve to feel safe, seen, and informed in every part of their healthcare journey.

This conversation is a powerful reminder that women’s health isn’t just about intervention...it’s about empowerment.

Where to Find Tracy:

Instagram: @moderndaymidwife
Website: www.moderndaymidwife.com

Work with Dr. Courtney and The Three Sixty Wellness Team: https://www.threesixtywellness.co/

In this weeks deeply personal episode of The Female Blueprint Podcast, Dr. Courtney sits down with Dr. Noor, Board-Certified Family Physician and founder of Lifestyles by Noor, to talk about what every woman deserves to know about menopause, perimenopause, and midlife wellness.

Dr. Noor shares her own powerful story from feeling “crazy” while battling brain fog, irritability, fatigue, and insomnia, to realizing she was actually in perimenopause.

That moment changed her life and her career, inspiring her to become a menopause specialist and advocate for women’s health.

Together, they unpack the real science of menopause, exploring what’s actually happening to your hormones, metabolism, and stress response, and why women are so often dismissed or misdiagnosed in this season of life.

You’ll learn:

• What perimenopause and menopause really look like (and how early they can begin)
  

• The biological basis of hormonal changes and why every woman’s experience is unique
  

• How stress, sleep, and lifestyle impact hormonal balance and midlife symptoms
  

• The truth about hormone replacement therapy (HRT) and bioidentical options
  

• Why body image and aging narratives need a major rewrite
  

• How to take a holistic, evidence-based approach that goes far beyond prescriptions
  

This conversation is equal parts educational and empowering, challenging outdated beliefs about aging while giving women the tools and confidence to reclaim their health, identity, and strength in midlife.

Where to find Dr. Noor:

• Follow her on Instagram HERE

• Website: https://www.lifestylesbynoor.com/

Where to find Dr. Courtney

• Work with Dr. Courtney: https://www.threesixtywellness.co/

This week on The Female Blueprint Podcast, Dr. Courtney sits down with Desiree Pfeifer (aka Desb) — mom of 3, coach, and online fitness powerhouse.

Des gets real about her journey from bodybuilding to motherhood, navigating postpartum anxiety, and what it really means to put yourself first.

From bouncing back (or rather, bouncing forward) to redefining self-care and breaking free from perfectionism, her story is raw, relatable, and packed with wisdom every woman needs to hear.

Here’s what you’ll hear in this episode:
→ Des’s journey from athlete + influencer to mom of 3
→ Why “bounce back culture” is toxic (and what to focus on instead)
→ How postpartum anxiety + depression reshaped her outlook
→ The “First Things First: I’m First” mantra that changed her life
→ Why motherhood doesn’t have to equal constant stress
→ Practical tips for fitness, mindset, and putting yourself first (without guilt)

If you’ve ever felt stuck in the grind of motherhood, this conversation will remind you that you can thrive and that putting yourself first is the opposite of selfish.

Where to find Des

- Follow Des on Instagram: @desb__

- Find Des on Facebook: DESB

- 1:1 Coaching with Des: Click here

- Website: https://desbfittraining.com/

In this episode of The Female Blueprint, Dr. Courtney sits down with physical therapist and jaw pain specialist Dr. Liana to uncover the surprising connection between TMJD, jaw clenching, and pelvic floor dysfunction.

Liana shares her personal journey with chronic jaw pain and hypermobility, revealing how issues like tongue ties, airway restrictions, and stress don’t just impact your mouth; they ripple through your whole body.

Together, they unpack how hormones, trauma, and nervous system regulation influence jaw and pelvic health, plus why tongue posture matters more than you think.

You’ll hear about:

• Liana’s story of living with TMJD and finding answers after years of pain

• How tongue ties, airway restrictions, and stress create both jaw and pelvic floor issues

• The link between jaw clenching, headaches, and pelvic floor dysfunction

• The role of hormones, trauma, and the nervous system in jaw and pelvic health

• Practical steps to relieve jaw tension, reduce clenching, and address the root causes

If you’ve struggled with TMJD, jaw pain, headaches, or pelvic floor dysfunction, this conversation will help you connect the dots and start your healing journey with confidence.

Where to find Dr. Liana:

Instagram- https://www.instagram.com/the_jawpaindoc/

How to get support from Dr. Liana - https://coaching.reviveptct.com/bio?fbclid=PAZXh0bgNhZW0CMTEAAaeMmJzU_cVH8V_xZYVU77zfEGAm_8r5MG3DYgSajUsAPHJnvPyENjMrGARHAw_aem_uiljMD5pTJ7voDHxw7QfdA