Courtney C.

Kevin Richards (Testimonial)

Every kid has a different reason to start running. Some are pressured by their family or friends, others see it as conditioning for another sport. A kid may start running to feel apart of a team, become physically active, display their already accomplished talents, or to beat their best friend at one more thing. A young person may just like the challenge, the dedication it requires, or the fulfilling results. Coach Cornwall welcomed all of these personalities, with a common goal of not only adding a competitive nature, but also to understand the art of running. I joined the track team one year before the coach joined Potomac Falls, and it was a lot of like organized recess. A group of my friends decided to join the team to stay in shape for basketball season, and see if we could be good at one more thing. After the last race of the season, I never so much as thought about running until the next season approached a year later. By the first practice my second year, I knew things would be different. We spent at least 3 times as much time warming up as I ever had before. I was so confused, we are here to run aren't we? Why are we spending so much time doing these drills? The Coach said: "This is what will make you faster". Of course this makes no sense to a 15 year old. If you want to run faster, you need to run more, right? Slowly, it began to click. As my form improved, times dropped, and my excitement in the sport rose, I realized, this guy just might know what he is talking about. Year 3 was mostly a blur outside of one practice; A simple recovery 2 mile jog. One senior on the team said: "let's just turn around, I am tired from yesterday's workout, and this is just a recovery jog, it won't matter". We returned to the track in about 10 minutes, instead of the usual 18-20, and coach noticed. Oh did he notice. He yelled at us louder, and with more passion than I had seen in over a year. "Why do you think you can cheat a run?... if you cheat yourself in something this small, what else will you cheat yourself in". I thought to myself, it was just a few minutes out of a run, why did it matter so much? Until I really thought about it on a bigger scale. I'm not sure what it was about that message that sunk in like no other; however, to this day, I have never cheated any run, any test, any woman, any obligation, or even so much as reminding my opponent that their starting QB has a bye week in fantasy football. Coach Cornwall taught me that doing what is expected of you, no matter how small, is more important than any race could be. After a disappointing 3rd year of results on the track, I had a sit down talk with the coach. He told me, "You are a good runner, but if you want to be great, you are going to have to dedicated yourself in every way". By this point, I was ready to do what ever this man told me, because I was determined to win a state title. That summer, I prepared for my first year of cross country, ran a full season of cross country, then was worried that I would lose my conditioning over the winter season of basketball. Coach told me he would meet me at the school at 6:30am every morning if I was willing to commit to continuing my training. I made it to about 90% of those conditioning, along with 2 hours of basketball practice after school each day. I changed my diet, my sleeping habits, and training intensity. Sure enough, June 2nd, 2007, I was a State Champion. I had never even considered running track in college until I won that title. I walked on to my team at Radford University, then steadily earned increasing amounts of scholarship each year I was in school. Since then, I have coached a high school track team to its own state championship, and run a marathon. My life has been completely changed by the wisdom, coaching, and commitment of Coach Courtney Cornwall.

Liz (Testimonial)

Courtney’s classes are a challenging workout but he is very good at modifying exercises to accommodate your fitness level. I am a mother of three young kids and being able to get my workout in before my kids wake up is the best way to start the day. Boot camp is by far the best workout of the week! Liz McDonald

Abimbola (Testimonial)

I am currently a student at James Madison University, majoring in Exercise Science and one of the main people I thank for exposing me to this field is Courtney Cornwall. During my tenor as a high school track athlete, with Courtney as my coach, I was able to reach goals I didn’t think feasible and break records because of his relentless dedication to me as an athlete. As years have passed and my undergrad experience begins to come to a close I still look up and continue to seek guidance from him as a very knowledgeable fitness professional. Courtney has given me opportunities to shadow him as he trained and gave nutritional guidance to his clients and the improvements that I’ve seen in them are amazing! The OC Health and Fitness programs are for anyone, from all walks of life, with different goals. From those beginning their endeavor in exercise and fitness to competitive athletes, with plenty of hard work and dedication, OC Health and Fitness can provide incredible results. Abimbola

Jill (Testimonial)

Overall my experience with Courtney was very positive. We began training for approximately 30 minutes, twice per week through Skype. All that was required of me was dumbbells and a mat. Even though I am in shape, I was surprised at how challenging and varied the workouts were each time. Courtney is very professional and was always on time for our Skype appointments. I would highly recommend his services to anyone—especially if you’re looking to vary your workout or can’t get to a gym. Jill

Gavin (Testimonial)

I started working out with Courtney to improve my running ability. He lowered by 5k PR by 1 minute in 10 weeks. I continued to work with him and then ran my first half marathon. Over the next couple years of training I was able to set a PR in my 5k and half marathon, 6 days a part. Additionally, his training gave me the ability to complete 3 Olympic distance triathlons, 2 spring triathlons, and 1 half marathon in a 5 month timeframe. Currently, I’m working with him to build my overall strength with Olympic style lifts and explosion work. He currently has me lifting more weight than I’ve ever lifted in the past. My bench press has increased by 100 pounds in 6 months. Additionally, through his consultation work, he’s improved my nutrition habits and successfully changed my thought process in preparing for exercise and diet. Overall, he’s changed the way I approached my health. Instead of a “I’ll work out when I have time and eat healthily when I have to” approach, he has me thinking of planning my sessions so that I ensure training and diet success every week. Gavin