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Ironwoman Courtney Hancock Shares Fitness And Power-Packed Diet Secrets!

Courtney Hancock diet secrets

Australia’s Queen of the Surf Courtney Hancock – an in-form crowd favourite for the first round of the Nutri-Grain IronWoman Finals Series this weekend – says getting fit needn’t be such a struggle.

The 28-year-old star of the last season of I’m A Celebrity….Get Me Out Of Here! is adamant that the biggest secret to becoming the healthiest you can be, is to simply find a physical activity you love doing.

Courtney Hancock on the Gold Coast

“We’re very lucky here on the Gold Coast; there really is no excuse, but get together with workmates or friends and try and get into a routine,” advises Courtney, during a training break outside her celebrated Northcliffe Surf Life Saving Club.

“And if the first thing you try becomes something you dread, move on and do something else.

“I promise you that after one or two weeks of that you won’t feel like drinking or eating chocolate – your body will start to tell you what it needs.”

Courtney also promises that if you can grind through a routine in your chosen activity for just four to six weeks, you’ll notice dramatic changes.

“It won’t just make you get the body you want, but it’ll give you more energy too.”

The three-time Nutri-Grain winner and double Coolangatta Gold champ admits she’s also made some changes to her diet in recent years.

Courtney used to eat mostly carbs, but with help from her dietitian she’s adapted to a much “cleaner” regime now.

“My body will tell me what I want; you just have to stop and listen,” says Courtney, who admits to a particular fondness for Acai Bowls this summer.

“Everything is picked from a tree, or grown in the ground – it’s all about energy and variety.”

Courtney Hancock diet secrets

So what about her favourite power-packed smoothie, to get us kick-started on that road to fitness?

No problem, says Courtney. And feel free to modify her secret ingredients below to suit your personal tastes.

  • 1 banana
  • 1 tbsp honey
  • 3-400ml Almond Milk or Coconut Water (or a mixture of both)
  • Handful of frozen strawberries
  • 1 tsp chia seeds
  • 5 almonds
  • 1 tbsp rice protein powder
  • Ice

Oh, and as for her ‘guilty-pleasure’, Courtney says nothing beats her tried-and-true Friday night burrito recipe below:


Lay a gluten-free burrito wrap on the plate

Sprinkle cheese on top

Microwave for 45 seconds until cheese is melted



Grated carrot



Cooked mince or chicken


Chobani yoghurt (or sour cream)

Sprinkle chia seeds on top

Roll…and know you’ve worked hard for every last amazing mouthful!

Written by James Graham

With over 20 years as a journalist and TV producer, The Carousel Editor James Graham has a wealth of experience covering the full media spectrum.

James has a formidable reputation as a talented media veteran and worked as a reporter, script writer and as the producer of the TV documentary The Road To Athens.

He has worked across newspapers, radio and the biggest flagship magazine brands in Australia and New Zealand. Previously, James was the News Director at Woman's Day and New Idea.

Whether filing celebrity exclusives, or some of the biggest real-life splashes of recent years, James’ career has always been at the frontline of mainstream media.

When not in the Ed’s chair, you’ll find him at Royal Randwick, his beloved Long Reef Golf Club on the Northern Beaches – or visiting his mum in his native New Zealand.

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