Happy Dinner

Happy Dinner NUTRITION | FITNESS | COACH
NASM GPT, instructor, holistic nutrition
Here for Health!

04/21/2026

that count 💪🏻🔥

Add this to your week, watch your abs grow & thank me later 💋

For abdominal definition you need load (lifting heavy enough weight) + adequate protein/carbs/fat to fuel your muscles 💪🏻 + 1-2 cardio sessions per week.
There is a lot of bio individuality in programming the perfect workout split and diet regime…. But I’m happy to share mine or help you create yours, if you are interested ☀️🎉🙌🏼

Strong 💪🏻 Core Sequence
1. Half kneeling cable wood chop (heavy & slow) 6-8/side
2. Hanging oblique knee tucks w core ball-16 reps
3. Off set Farmers carry + marches-16/side
4. Kneeling cable crunch -8

3 rounds ❤️

04/08/2026

+ 🔥

This felt really good! 💪🏻
It’s mostly lower body focused, but also incorporates shoulder stability & center core stability

Grab a heavy pair of dumbbells and a heavy kettlebell and get ready for a good lift ✌️

This is just one block of work in my 3 block advanced strength classes 🙌🏼 🎉
let me know if you want to join the fun!

I program a full body workout you won’t forget 💋

04/06/2026

For all my peeps that say—“I’ll start on Monday”, or next month when things slow down or “when I have more time”…this post is for you 💋

I’m Sharing the supportive health & wellness practices that serve me 24|7 + 365 days per year as a busy working Mom in her 40’s 🎉

These daily habits allow me to show up as the best version of myself and I’m so grateful 🙏🏻
I hope they inspire you to create YOUR OWN supportive, health & wellness practices. Feel free to steal the ones you align with :)

☀️Nutrition is #1
I eat real food. I eat enough of it to nourish myself + support my training. My meals are created and centered around protein + fiber. Even on vacation!!! 💯
When I’m home, I eat the same 3-5 boring core meals. Because they help me feel and perform my best! They are all easy to make, easy to hit my macros.
I don’t really use recipes. I just focus on creating a balanced plate of 5 oz protein, 2c veggies, and 1 serving complex carbs.

I’m not skipping or avoiding meals!!! I don’t overly restrict or create a bunch of rules I focus on what I SHOULD eat
I use .app to track 🙌🏼

☀️ Health & Wellness is my priority
Intentionality matters! I want to show up as the best version of myself and that requires self care + discipline. Mt energy, my mood, my performance, the enjoyment of my life!! All rely on my daily practices

☀️I found my ideal fitness/strength training split
This is hugely dependent on your ability, your time, your goals. It’s not one size fits all!!
I do strength 💪🏻3x/week. 1 long cardio session, 1 sprint cardio session, 1 core stability—I teach JCC Thursdays 10a so it’s built in!

☀️I prioritize rest, sleep & recovery
We don’t actually build muscle in the gym! It’s our nutrition & rest that support tissue repair to grow muscle mass 💪🏻

☀️ I plan to indulge (w/o guilt)
I decide what moments are worth it, and enjoy the moment to the fullest

Want to create a lifestyle that suits your goals alongside your obligations? Let’s chat! 💬

Cheers to a new week and a new month! Hope it’s your best yet! 💋❤️

03/30/2026

Not everyday can be a high intensity workout ❤️
And thank goodness for that 😅
This is my protocol following a “max effort” 💯💪🏻 day

I usually take an active recovery walk with Zara + a . It reminds me to slow down, connect with my body + my breath. Plus I get a great activation for my glutes, adductors and center core 🙌🏼
Perfect 👌 for

Grab your Pilates ring, a core ball and your mat, and give this a try 💋

03/25/2026

Sharing a I’ve been loving 🥰

Lateral lunge to a clean 🎉
This was one of the exercises in the leg 🦵 block of my AM group personal training session 💪🏻🙏🏻
This Targets the inner & outer thighs + some sneaky core stability + a bit of biceps 💪🏻

Aim for 8-10 reps per side…3 rounds!

03/03/2026

Sharing a that I rely on a lot!
It’s delicious and comes together in minutes!
Thank goodness bc that’s all the time I have lately 😬

I’m in my —always in the car for various kids sports—or training clients in the gym, or packing to leave town AGAIN for dance, (or walking Zara 😂) …
leaving less time in the kitchen than I’m used to.
I love to meal prep, and to cook, but it’s not always in the cards right now…

Instead of grabbing takeout, I try to take 5 minutes 🙏🏻 and throw this salad together 😋 🙌🏼
When I do, I feel nourished, energized AND I meet my protein, fiber and antioxidants goal 🥳

Here’s your reminder to do the best you can! And when you need to, pivot & make adjustments so you can still do the best you can! 💋

it’s not about comparing yourself to what others can do, or what you used to have time for 🤪…it’s about being realistic about your current workload + season of life and seeing how you can still meet your wellness goals 💪🏻

03/03/2026

Consistency > Intensity

Your Daily effort is more powerful & impactful then sporadic, random effort

What you do everyday matters.

How can you show up for yourself today?! Even if it’s just 15 minutes—-Actually, Especially if it’s just 15 minutes!!! We all have 15 minutes 😊

By flexing the muscle of “showing up for you” on a daily basis it will become a habit, something you do automatically…And that will grow—and you will simply become someone who moves his/her body daily

You will never regret it, you will be stronger, and you’ll recommit to the practice over & over 💗

03/02/2026

💪🏻

To prioritize 30+ grams of protein at breakfast! —Consistently —with little effort 🤞🏻(bc mornings are busy)

Here is a super easy that I have been loving lately! This has 35 grams of 10 grams of tastes delicious 😋 and will keep you satisfied for hours 🙌🏼

Ingredients:
5 oz container (vanilla)
1 scoop organic vanilla whey protein
3 tb Organic super seed mix
2 tb milk of choice

**use for yogurt and an isolate or organic pea protein if dairy free

Add everything to a mason jar—shake or stir until yogurt mix is blended and the consistency is creamy 😋

Top with blueberries 🫐 Seal and rest easy knowing breakfast for tomorrow is done ☑️ 🙌🏼

02/27/2026

The I program into my every week 💪🏻 and why I love ❤️ them!

All of these exercises create strong core stability and have a full body integration

1. Squat to Press using a plate:
When you push the plate overhead where biceps are in line with your ears you get a stronger activation of your center core, shoulders and postural muscles then with dumbbells. *also grip strength is tested!!!

2. Banded Back Squat using Smith machine:
Using the Smith allows you to load weight evenly and really activates your glute max. The resistance band reminds you to keep external rotation and activates your glute med & core!

3. Wood Chops: standing or half kneeling
Great for training anti-rotation and stabilizing oblique and hips. Also love using a cable for this

4. Push ups 🔥
Build upper body strength and core stability. I’m doing off-set which is great for unilateral shoulder/pec training & muscle imbalances!

5. Alternating Lat Pulls
This exercise really creates a deep mind muscle connection in my body! Also increases time under tension for hypertrophy and helps correct imbalances since you work each arm independently—also helps with pull ups!!!!

🔥 Cardio push! I’m known to add a cardio push into my strength sets! It’s great for cardiovascular health, builds a sweat, flushes the lactate from heavy lifts and feels amazing 🤩

Hope you enjoy!! 😉

02/25/2026

Sharing the I ended my sesh with 🔥💪🏻

All you need is a + a bench
***Be sure your band is secure and remember to exhale on the exertion 💨

1. Banded Leg Extention: 10 (ribcage rooted!!)
Hello 👋 quads and low abdominals (transverse)
2. Banded Hollow Hold to Double leg stretch
Hello 👋 re**us & center core
3. Copenhagen Plank with Adduction ::
hello 👋 obliques & inner thigh!

w 3 moves 🙌🏼💪🏻👏🏻

is showing up for yourself every single day—the best you can! The time allocation, the intensity, the ease, the energy...
01/04/2026

is showing up for yourself every single day—the best you can!

The time allocation, the intensity, the ease, the energy, the presence, the power, the authenticity of it…..
All variables.

The act of doing the work, and saying “ok—I’m here today —for me” to try and get 1% better than yesterday is the constant —-it all counts!

To move your body for 15 minutes, or to meditate for 5 minutes, or to eat that salad…whatever “showing up” means to YOU!

Don’t let perfection get in the way of your consistency
There are many days you won’t get an A+ and that’s ok! ✅

Stay in it, Keep showing up, even if you didn’t yesterday or last month, or last year. Start now!

You are worth it! 💪🏻❤️💗

01/02/2026

If you are craving a 💪🏻
Grab a pair of heavy dumbbells and give this burner a try! It had me breathless in the best way 😮‍💨😅😌
***lots of sneaky core stabilization too

❤️ Half kneeling OH Press
❤️ Eccentric Bicep Curls
❤️ Gorilla Rows
❤️ Alternating (elevated) Reverse lunges
❤️ Paused Sumo Squats
8-10 reps per exercise—3 rounds! 🎉😊💪🏻☀️

Wishing y’all the Best Year Yet!😘
Group Personal Training sessions reloading next week! 🌴☀️💪🏻🥳👙 Can’t wait!

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Austin, TX
78701–78705, 78708–78739, 78741–78742, 78744–78769

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Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm

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Happy Dinner

Welcome to Happy Dinner! I’m Cortney, a Holistic Health Coach, wellness entrepreneur, wife and Mama of two, here to make holistic health simple and engaging!

I use a customized approach to guide you towards integrating healthy habits and self care into your life while keeping it fun, do-able and authentic to your personal needs. I’m on a mission to educate, teach and inspire you and your tribe to live your happiest and healthiest lives!