The Excelsior Health Podcast

58. 5 Habits of High-Performing Busy Professionals

Thu, 09 Apr 2026 16:00:00 -0400

What separates high-performing busy professionals from those who constantly struggle with their health and energy?

In this episode of the Excelsior Health Podcast, Coach Cory shares the five non-negotiable habits that successful professionals use to stay strong, healthy, and productive.

Busy professionals often feel overwhelmed trying to balance career, family, and personal health. But the difference between those who thrive and those who burn out often comes down to consistent daily habits and systems.

Coach Cory breaks down the foundational habits that help leaders maintain their energy, improve their health, and perform at a high level in every area of life.

In this episode you’ll learn:

• Why successful professionals schedule their workouts like meetings
• The difference between strength training vs. just “sweating” in workouts
• How controlling your morning routine sets the tone for the day
• Why structured eating beats emotional eating
• How sleep, boundaries, and recovery protect your energy

Coach Cory also explains how strength training acts as a keystone habit that improves sleep, nutrition, focus, and productivity across your entire life.

If you’re a busy professional looking to lose fat, restore energy, and stay consistent with fitness, this episode outlines the habits that make it possible.

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Chapters

00:00:00 – Introduction: Habits of High-Performing Professionals
00:01:10 – Habit #1: Schedule Training Like a Meeting
00:05:20 – Habit #2: Strength Over Sweating
00:08:10 – Habit #3: Control Your Mornings
00:11:55 – Habit #4: Eat With Structure, Not Emotion
00:16:05 – Habit #5: Protect Your Energy

57. What a REAL Personal Training Session Should Look Like

Tue, 31 Mar 2026 13:00:00 -0400

What actually makes a great training session?

In this episode of the Excelsior Health Podcast, Coach Cory breaks down the true anatomy of an effective coaching session and why so many people fail to get results from their workouts.

Many people assume lack of motivation is the reason they struggle with fitness — but in reality, it’s often the structure of the training experience itself that determines whether someone succeeds or quits.

Coach Cory walks through the exact framework used inside TFW Sauga, explaining how a well-designed workout session should progress from preparation to strength work and finally to conditioning.

This episode covers:

• The importance of the “vibe check” before training begins
• Why mindset coaching and lifestyle education matter
• How to perform an effective dynamic warm-up
• The role of mechanical primers to activate key movement patterns
• Why compound strength training should be the centerpiece of your workouts
• How the build phase helps develop muscle and body composition
• Why a proper burn or blast finisher can enhance results and conditioning

Coach Cory also explains why random workouts and excessive cardio often hold people back — and how structured strength training creates momentum, confidence, and long-term progress.

If you’re working with a coach, trainer, or fitness program, this episode will help you understand what a high-quality training session should actually look like.

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Chapters

00:00:00 – Why Most Fitness Programs Fail
00:02:00 – The “Vibe Check” Before Training
00:06:00 – Dynamic Warm-Up and Movement Preparation
00:09:30 – Strength Training: The Core of the Workout
00:14:00 – The Build Phase for Muscle Development
00:18:00 – Burn or Blast: Finishing the Session Strong

56. The Best Fitness Service for Busy Professionals

Tue, 24 Mar 2026 19:00:00 -0400

Are you a busy professional struggling to stay consistent with fitness?

In this episode of the Excelsior Health Podcast, Coach Cory breaks down the most common fitness services people try when they decide it’s finally time to transform their health, and why many of them fail to produce lasting results.

Many professionals in their 30s, 40s, 50s, and beyond reach a moment where they realize they need to make a change. Whether it’s weight gain, stress, low energy, declining health markers, or lack of confidence, that realization sends people searching for solutions online.

But choosing the wrong fitness service often leads to frustration, inconsistency, and quitting before real progress happens.

Coach Cory walks through the four most common paths people take:

• One-on-one personal training
• Bootcamp-style cardio group classes
• Big box gyms with no guidance
• At-home workouts or online programs

While each option has benefits, Cory explains why they often don’t work well for busy professionals juggling careers, families, and responsibilities.

The episode then introduces the approach that has helped thousands of people at TFW Sauga transform their health:
Personal Strength Training in a Small Group Environment.

This model combines:

• Personalized strength training programs
• Professional coaching and accountability
• A motivating small group environment
• Flexible scheduling for busy lifestyles
• A supportive community of like-minded professionals

Instead of random workouts or unsustainable training plans, the focus is on structured strength training, progressive improvement, and long-term consistency.

If you’re a busy professional looking for a realistic and sustainable way to lose body fat, build strength, and regain confidence, this episode explains the exact training model designed to make that happen.

If this conversation resonates with you, share this episode with someone who’s been struggling to stay consistent with their health and fitness.

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Chapters

00:00:00 – Why Busy Professionals Struggle With Fitness
00:04:45 – Why One-on-One Personal Training Often Fails
00:11:48 – The Problem With Bootcamp Fitness Classes
00:18:04 – Why Big Box Gyms Don’t Work for Most People
00:20:59 – The Challenge of Training at Home
00:25:47 – The Personal Strength Training Solution

55. Shred Season Explained: Fat Loss, Accountability & Results at TFW Sauga

Mon, 16 Mar 2026 05:00:00 -0400

What is Shred Season — and why does it create such powerful results at TFW Sauga?

In this special workshop-style episode of the Excelsior Health Podcast, Coach Cory breaks down the full purpose behind Shred Season: where it started, why it works, and why it’s about so much more than just losing weight.

Originally inspired by TFW’s early 8-week challenge model, Cory explains how Shred Season evolved into a signature experience that helps busy professionals and parents refocus, recommit, and transform their health through structure, accountability, community, and consistency.

This episode covers the deeper meaning behind the program:
• Why 4 days per week of strength training is the sweet spot for real change
• How Shred Season helps people build better habits, stronger routines, and lasting confidence
• Why community, team support, and healthy competition accelerate results
• The role of performance challenges, weekly accountability, and group connection
• Why Shred Season is often the perfect reset when life feels stressful, chaotic, or off track
• How to think about fat loss, strength, protein, hydration, walking, and structure in a realistic way

Coach Cory also shares the “High Five Factors of Fat Loss,” the 5 Pillars of Excelsior Health, and why the real win is not just dropping pounds — it’s becoming the kind of person who can stay consistent long after the challenge ends.

If you’ve ever wondered why some people finally “click” with fitness inside a supportive gym environment, this episode explains it.

👉 Share this episode with someone who needs accountability, community, and a reset in their health journey.

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Chapters

00:00:00 – The Origin of Shred Season
00:05:00 – Why Shred Season Creates Real Results
00:10:30 – Questions About Vacations, Schedules & Expectations
00:19:00 – Why Shred Season Is More Than Fat Loss
00:29:40 – The Power of 4 Days Per Week
00:37:25 – The High Five Factors of Fat Loss

54. Ramadan Nutrition for Busy Professionals with Coach Jabbar

Wed, 11 Mar 2026 12:00:00 -0400

Ramadan is a time for discipline, spirituality, and reflection — but it can also completely change your daily routine, eating patterns, and energy levels.

In this episode of the Excelsior Health Podcast, Coach Cory sits down with Coach Jabbar to break down a practical approach to nutrition during Ramadan for busy professionals who want to stay healthy, energized, and consistent with their fitness goals.

Instead of complicated tracking or restrictive dieting, Coach Jabbar shares a simple guideline-based approach to nutrition that prioritizes protein intake, calorie awareness, and mindful eating. These strategies help you maintain muscle, manage cravings, and avoid the common pitfalls that many people experience during fasting.

Whether you’re observing Ramadan or simply looking for a smarter way to approach nutrition, this episode offers clear and practical insights that can apply year-round.

💡 In This Episode You’ll Learn:
• Why protein intake is the foundation of sustainable nutrition
• How to structure meals during Ramadan to maintain muscle
• A simple portion strategy using protein servings instead of calorie tracking
• The biggest mistake people make when breaking their fast
• Why blood work and nutrient deficiencies matter for long-term health
• Practical supplement strategies for busy professionals

Coach Jabbar also shares how he personally structures his meals during Ramadan while still training, maintaining strength, and losing body fat.

👉 If you know someone observing Ramadan — or someone trying to balance faith, family, and fitness — share this episode with them.

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⏱️ Chapters

00:00:00 – Ramadan, Discipline, and Health
00:01:20 – Nutrition Guidelines Instead of Calorie Tracking
00:04:30 – Protein Servings & Portion Strategies
00:10:30 – Blood Work, Deficiencies, and Personalized Nutrition
00:17:30 – Common Ramadan Eating Mistakes
00:26:00 – Supplements & Final Advice

53. Training During Ramadan — How to Stay Fit While Fasting Should You Work Out While Fasting? The Ramadan Fitness Truth

Sun, 01 Mar 2026 06:00:00 -0500

Should you train during Ramadan? Or should you pause your workouts completely?

In this timely episode, Coach Cory interviews Coach Jabbar to break down how Muslims can intelligently train while fasting during Ramadan — without burning out, losing muscle, or compromising spiritual priorities.

You’ll learn exactly when to train, how to adjust workout intensity, and why maintaining muscle during Ramadan matters more than chasing PRs.

This episode blends science, faith, and fitness — showing how movement can even become a form of worship when your intention is aligned.

💡 In This Episode, You’ll Learn:
• What Ramadan fasting actually involves (sunrise to sundown)
• The 3 best times to train during Ramadan (pros & cons of each)
• Why your goal should be maintenance — not max performance
• How reducing volume protects muscle mass
• The powerful 4-minute workout strategy for busy schedules
• Why consistency (even small actions) beats intensity

Coach Jabbar shares a powerful reminder: Your body is a trust — and taking care of it matters. Even during the most spiritual month of the year.

Whether you’re fasting yourself or supporting someone who is, this episode gives practical, respectful, and realistic advice for staying active during Ramadan.

👉 Share this episode with a friend or family member observing Ramadan.

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⏱️ Chapters (6 Total):

00:00:00 – Introduction: Should You Train During Ramadan?
00:02:00 – What Ramadan Fasting Involves
00:04:30 – Best Time #1: Training Before Iftar
00:07:30 – Best Time #2 & #3: After Breaking Fast or After Prayer
00:10:00 – How to Adjust Volume & Maintain Muscle
00:15:00 – The 4-Minute Workout & Power of Consistency

52. GLP-1 Weight Loss Drugs — Daphna's Real Story

Mon, 23 Feb 2026 05:00:00 -0500

GLP-1 weight loss drugs like Ozempic and Mounjaro are everywhere right now — but what’s the real experience like?

In this honest and powerful episode, Coach Cory Fernandez sits down with TFW Sauga member Daphna to discuss her journey through morbid obesity, bariatric surgery, alcohol recovery, GLP-1 medications, and ultimately strength training.

This is not a hype episode. It’s not anti-medication either. It’s a balanced, adult conversation about ownership, responsibility, mental health, muscle loss, and long-term sustainability.

Daphna shares what most people don’t talk about:
• The emotional aftermath of bariatric surgery
• Trauma and alcohol struggles after major weight loss
• The real side effects of Ozempic
• The financial cost of GLP-1 medications
• The importance of strength training after weight loss

You’ll also hear Coach Cory’s evolving perspective on GLP-1 medications — when they might make sense, when they don’t, and why muscle, coaching, and community still matter most.

If you are 80–100+ pounds overweight and feel stuck, this episode offers perspective, hope, and practical guidance.

👉 Share this episode with someone navigating weight loss decisions right now.

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⏱️ Chapters (6 Total):

00:00:00 – Introduction: GLP-1 Medications Explained
00:02:00 – Daphna’s Journey Through Bariatric Surgery & Weight Regain
00:10:00 – Ozempic, Mounjaro & Real Side Effects
00:16:00 – Pros, Cons & Financial Costs of GLP-1 Drugs
00:21:00 – Muscle Loss & Why Strength Training Matters
00:28:00 – Final Advice for Anyone 100+ Pounds Overweight

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#ExcelsiorHealth #TFWSauga #CoachCory #GLP1 #Ozempic #Mounjaro #WeightLossJourney #StrengthTraining #BusyParentFitness #HealthPodcast

51. Intermittent Fasting Made Simple (FAST Framework Explained)

Tue, 17 Feb 2026 07:00:00 -0500

Intermittent fasting is one of the most talked-about strategies in the fitness world — but most people either overcomplicate it or do it completely wrong.

In this practical and easy-to-follow episode, Coach Cory Fernandes and Coach Susie break down intermittent fasting using a simple framework: F.A.S.T.

Instead of extreme dieting or one-meal-a-day approaches, this episode teaches busy professionals and parents how to use fasting as a tool for discipline, calorie control, and better energy — not a crash strategy for quick weight loss.

You’ll learn how to shorten your eating window without shocking your system, how to adjust fasting around your real-life schedule, and why quality nutrition makes fasting easier and more sustainable.

💡 In This Episode, You’ll Learn:
• Why most people are unknowingly eating 15–16 hours per day
• The ideal 8–12 hour eating window (and why 10 hours works best for most)
• Why jumping straight to 16:8 can backfire
• How hydration, protein, and sleep make fasting easier
• The difference between fasting for discipline vs. fasting for quick weight loss
• Why tracking mood, energy, and body composition matters

If you’ve been curious about intermittent fasting but unsure how to implement it properly, this episode gives you a clear, sustainable roadmap.

👉 If this helped simplify fasting for you, share it with someone who’s tired of confusing nutrition advice.

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⏱️ Chapters (6 Total):

00:00:00 – Introduction & Why Intermittent Fasting Is Popular
00:02:00 – What Intermittent Fasting Actually Is
00:09:00 – The Ideal Eating Window (8–12 Hours)
00:12:00 – The FAST Framework Explained
00:22:00 – Supportive Nutrition & Hydration Tips
00:26:00 – Tracking Results & Avoiding Common Mistakes

50. The Obesity Gene Myth & Taking Ownership of Your Health

Mon, 09 Feb 2026 15:00:00 -0500

Is there really an “obesity gene” that makes weight loss impossible — or is that belief holding people back from taking control of their health?

In this timely and important episode, Coach Cory and Coach Susie break down a viral clip from Oprah discussing the “obesity gene” and GLP-1 medications (like Ozempic), and explain why this narrative can quietly create a victim mindset that sabotages long-term results.

This is not an anti-medication episode. It’s a pro-ownership, pro-education, pro-lifestyle conversation that brings clarity to genetics, habits, identity, and what actually drives fat loss and health transformation for busy professionals and parents.

💡 In This Episode, You’ll Learn:
• Why genes play a role — but lifestyle matters far more
• How victim identity blocks progress and ownership accelerates change
• When GLP-1 medications may help — and why habits still matter most
• What truly gets passed down through families: habits, environment, behaviors
• Foundational fat-loss habits that work regardless of genetics
• How to reclaim control over your health, confidence, and future

This episode reinforces a core Excelsior Health belief:
Nothing is “wrong” with you — you just need the right systems, habits, and support.

👉 If you or someone you love feels discouraged or confused by health messaging online, share this episode. It brings clarity where there is chaos.

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⏱️ Chapters (6 Total):

00:00:00 – Introduction & Viral Obesity Gene Clip
00:01:10 – Genetics vs. Lifestyle: What Really Drives Obesity
00:04:15 – The Danger of the Victim Mindset
00:06:30 – GLP-1 Drugs, Ownership & Long-Term Success
00:10:45 – Habits Passed Down Through Families
00:13:55 – Foundational Habits for Fat Loss & Health

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#ExcelsiorHealth #TFWSauga #CoachCory #HealthOwnership #ObesityGene #FatLossTruth #BusyParentFitness #HealthPodcast #LifestyleOverLabels #ExcelsiorFramework

49. 3 Things Coach Cory Hates About the Fitness Industry

Mon, 02 Feb 2026 17:00:00 -0500

The fitness industry is full of noise—and most of it is hurting people who genuinely want to get healthier.

In this honest and unfiltered solo episode, Coach Cory Fernandes breaks down the three biggest problems he sees in the fitness industry today—especially on social media—and explains why they confuse, mislead, and frustrate busy parents and professionals trying to transform their health.

This isn’t a rant. It’s a reality check designed to help you filter bad information, avoid false promises, and focus on what actually works when it comes to fat loss, strength, and long-term lifestyle change.

💡 In This Episode, You’ll Learn:
• Why “this ONE thing changed everything” is a misleading sales tactic
• How polarizing and negative fitness content creates confusion
• Why lack of transparency (filters, surgery, PEDs) hurts everyday people
• The difference between workouts, programs, and true lifestyle change
• Why exercise is only 5–10% of fat-loss success
• How to spot coaches and information you can actually trust

If you’ve ever felt overwhelmed, discouraged, or skeptical about fitness advice online—this episode will help you see through the noise and refocus on simple, sustainable fundamentals.

👉 If this episode helped you think more clearly about fitness advice, share it with someone who’s tired of being misled by trends.

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⏱️ Chapters (6 Total):

00:00:00 – Introduction: Why the Fitness Industry Is Confusing
00:00:48 – Problem #1: Polarizing “One Thing” Sales Tactics
00:06:32 – Why Negativity & Call-Out Culture Hurt More Than Help
00:08:01 – Problem #2: Lack of Transparency & Honesty
00:11:41 – Problem #3: Overhyping Workouts Instead of Lifestyle
00:14:25 – Final Recap: How to Filter Fitness Advice Correctly

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#ExcelsiorHealth #TFWSauga #CoachCory #FitnessIndustry #HealthPodcast #BusyParentFitness #FatLossTruth #StrengthTraining #LifestyleOverWorkouts #ExcelsiorFramework

48. (Part 2) 10 Lessons from 10 Years of Coaching & Life Transformation

Mon, 26 Jan 2026 13:00:00 -0500

In this powerful continuation, Coach Cory Fernandes shares the final five lessons he’s learned after 10 years of coaching, leadership, and real-life transformation through Training for Warriors Mississauga.

This episode dives deep into the impact of environment, obsession, vision, patience, and long-term thinking—and why real success in health, career, and life is built over decades, not months.

These lessons are raw, honest, and grounded in real experiences with students, teams, family, and business growth. If you’re serious about transforming your health and raising your standards for life, this episode will hit home.

💡 In This Episode (Part 2), You’ll Learn:
• Why your peer group’s expectations quietly shape your results
• How environment beats willpower every time
• Why health is the crown only the sick can see
• How obsession, focus, and vision turn dreams into reality
• The truth about change: hard → messy → beautiful
• Why people underestimate what they can do in 10 years—and how to think long-term

This episode closes out the 10-lesson framework and challenges you to stop chasing quick wins—and start building a life, body, and mindset that lasts.

👉 Watch Part 1 first, then share this episode with someone who’s ready to commit to the long game.

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⏱️ Chapters (6 Total):

00:00:00 – Lesson #6: Your Peer Group Shapes Your Standards
00:09:55 – Lesson #7: Health Is the Crown Only the Sick Can See
00:14:12 – Lesson #8: Obsession, Focus & Vision
00:19:02 – Lesson #9: Change Is Hard, Then Messy, Then Beautiful
00:22:50 – Lesson #10: What 10 Years Can Really Accomplish
00:25:40 – Final Reflections & Closing Message

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#ExcelsiorHealth #TFWSauga #CoachCory #LifeLessons #HealthTransformation #LongTermThinking #EnvironmentMatters #BusyParentFitness #HealthPodcast

47. 10 Lessons from 10 Years of Coaching & Life Transformation (Part 1)

Tue, 20 Jan 2026 05:00:00 -0500

🚨 This is Part 1 of a two-part episode.

What does a decade of coaching, leadership, failure, growth, and transformation really teach you?

In this powerful and deeply personal episode, Coach Cory Fernandez, owner of Training for Warriors Mississauga, shares the first half of 10 foundational life lessons he’s learned after 10 years in business and thousands of client transformations.

Originally delivered as the opening message at TFW Sauga’s Core Values Awards Banquet, this episode reflects on the principles that shaped Cory’s coaching philosophy—and helped hundreds of busy parents and professionals transform their health, confidence, and standards.

💡 In This Episode (Part 1), You’ll Learn:
• Why growth requires discomfort—and comfort keeps you stuck
• How the meaning you attach to challenges shapes your future
• Why repetition is the true path to mastery in fitness and life
• How confidence is built by keeping promises to yourself
• Why pursuing excellence is exhausting—but worth it

This episode sets the foundation for Part 2, where Cory continues breaking down the remaining lessons and how to apply them to your health, career, and personal life.

👉 Watch Part 2 next to complete the full 10-lesson framework.
👉 If this episode resonated, share it with someone committed to growth.

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⏱️ Chapters (6 Total):

00:00:00 – Introduction & 10-Year Reflection
00:05:00 – Lesson #1: Get Comfortable Being Uncomfortable
00:11:30 – Lesson #2: The Meaning You Attach Shapes Your Life
00:17:00 – Lesson #3: Repetition Is the Mother of Skill
00:22:00 – Lesson #4: Confidence Comes from Self-Trust
00:27:00 – Lesson #5: Excellence Is Exhausting (And Worth It)

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#ExcelsiorHealth #TFWSauga #CoachCory #LifeLessons #HealthTransformation #BusyParentFitness #PersonalDevelopment #LeadershipThroughFitness #HealthPodcast

46. My Goal Setting Framework for Transformational Results

Mon, 12 Jan 2026 17:00:00 -0500

If you’ve ever set goals but struggled to follow through, this episode is your blueprint.

In this powerful solo episode, Coach Cory breaks down the exact goal-setting and execution framework he has used over the last decade to transform his health, finances, career, and family life—from living in his mom’s basement and $80K in debt to building a thriving business and a life by design.

This isn’t motivational fluff. It’s a step-by-step system that takes big, overwhelming goals and turns them into daily actions you can actually execute, even with a busy schedule.

💡 In This Episode, You’ll Learn:
• How to define your 5 lifetime big targets (the categories that shape your life)
• Why core values are the rules that guide you through adversity
• How to set SMART 1–3 year goals that actually get achieved
• Why your Word of the Year keeps you focused and intentional
• How to turn big goals into a 12-week plan with urgency
• Why winning the day with a Power List leads to winning the decade

This episode ties together mindset, clarity, discipline, and execution—showing you how real transformation happens one day, one week, one quarter at a time.

👉 If you’re planning your next year—or your next decade—share this episode with someone who’s ready to stop drifting and start building.

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⏱️ Chapters (6 Total):

00:00:00 – Introduction & Why Goal Setting Changed Cory’s Life
00:07:30 – Lifetime Big Targets & Core Values Explained
00:15:45 – Setting Big Goals & Defining Your Why Power
00:21:10 – Word of the Year & Creating Focus
00:27:00 – The 12-Week Plan & Turning Goals Into Action
00:34:45 – Weekly Game Plan, Power List & Final Lessons

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#ExcelsiorHealth #TFWSauga #GoalSetting #CoachCory #HealthPodcast #BusyParentFitness #PersonalDevelopment #ExcelsiorFramework #DisciplineEqualsFreedom

45. 10 Things You MUST Know to Transform Your Health in 2026

Mon, 05 Jan 2026 09:00:00 -0500

A new year doesn’t require a “new you” — it requires better standards, better systems, and better execution.

In this tactical and high-impact solo episode, Coach Cory breaks down the 10 non-negotiable truths every busy professional and parent must understand if they want to lose fat, build strength, increase energy, and finally sustain results in 2026.

This episode cuts through the noise of fitness trends, diets, and hacks, and delivers real fundamentals around calories, macros, performance, sleep, walking, tracking, mindset, and consistency. These are the principles Coach Cory has used for years at TFW Sauga to help everyday people create real, lasting transformation.

💡 In This Episode, You’ll Learn:
• Why calories in vs. calories out still matter (and how to simplify it)
• How macronutrients shape your physique and micronutrients shape how you feel
• Why strength, performance, and progressive overload change your body faster than cardio
• Why sleep is a necessity, not a luxury
• How walking acts as one of the most powerful tools for fat loss and mental health
• Why tracking, measuring, and repetition are the true drivers of long-term success

This episode is a foundational blueprint — perfect for anyone starting (or restarting) their health journey in 2026 and looking for clarity, structure, and direction.

👉 If you want to raise your standards in the new year — share this episode with someone who’s ready to stop guessing and start executing.

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⏱️ Chapters (6 Total):

00:00:00 – Introduction: 10 Truths for Transforming in 2026
00:02:00 – Calories, Weight Loss & Simple Fat-Loss Foundations
00:06:00 – Macros, Micros & Body Composition Explained
00:13:30 – Strength, Performance & Progressive Overload
00:19:15 – Sleep, Walking & Recovery as Game-Changers
00:24:45 – Tracking, Repetition & Building Skills for Life

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#ExcelsiorHealth #TFWSauga #HealthTransformation #BusyParentFitness #CoachCory #FitnessFoundations #StrengthTraining #FatLossBlueprint #HealthPodcast #ExcelsiorFramework

44. From Cancer Survivor to Confident Leader. Diana's Transformation Story

Mon, 29 Dec 2025 13:00:00 -0500

What does real transformation look like when life keeps throwing punches?

In this deeply powerful and emotional episode, Coach Cory sits down with longtime TFW Sauga student Diana (“Ms. Jara”), who shares her journey through premature births, childhood medical trauma, breast cancer, leadership burnout, and ultimately a 6-year health transformation that reshaped every area of her life.

This is not a quick-fix story. It’s a story about resilience, consistency, identity, and choosing yourself—even when life feels overwhelming.

From surviving cancer and raising children with medical challenges, to rebuilding confidence, strength, leadership skills, and self-worth through the Excelsior Health Framework, Diana’s story will resonate with busy parents, professionals, and anyone who’s ever felt lost, burnt out, or stuck.

💡 In This Episode, You’ll Learn:
• How Diana rebuilt her health after cancer and years of neglect
• Why fitness became the foundation for confidence, leadership, and self-belief
• How strength training changed her posture, mindset, and identity
• The power of community, coaching, and consistency over perfection
• Why health transformation is a lifelong journey, not a phase
• How fitness helped her become a better leader, parent, and role model

This episode is a reminder that you are not broken—you are becoming.

👉 If you know someone navigating health challenges, burnout, or self-doubt, share this episode with them. It may be the hope they need.

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⏱️ Chapters (6 Total):

00:00:00 – Introduction & Diana’s Background
00:04:30 – Motherhood, Medical Trauma & Losing Herself
00:09:30 – Cancer Diagnosis & Survival Mindset
00:15:30 – Starting Fitness After Rock Bottom
00:21:30 – Confidence, Leadership & Identity Shifts
00:33:30 – Lessons Learned & Advice for Anyone Struggling

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43. Two Women, Two Journeys | Their Fitness Industry Experience

Tue, 23 Dec 2025 19:00:00 -0500

What is it really like for women navigating the fitness industry? In this honest and eye-opening episode, Coach Cory sits down with TFW Sauga students Ms. Jara and Reena for a raw conversation about their personal experiences with gyms, coaches, body image, confidence, and consistency.

From feeling intimidated and overlooked, to finally finding a supportive environment where strength and health come first, Jara and Reena share what worked, what didn’t, and what women truly need to succeed in fitness for the long term.

This episode shines a light on the female perspective in fitness—especially for busy professionals and parents who want results without judgment, extremes, or pressure.

💡 In This Episode, You’ll Learn:
• What women often struggle with most when starting a fitness journey
• Why many fitness spaces fail to make women feel safe or supported
• How confidence is built through strength, not aesthetics
• The importance of coaching, community, and accountability
• How finding the right environment changes everything
• Advice for women who feel intimidated, discouraged, or stuck

This is a powerful reminder that fitness should empower you—not break you down.

👉 If you know a woman who’s struggled with gyms, confidence, or consistency, share this episode with her. It might be the encouragement she needs to start again.

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⏱️ Chapters (6 Total):

00:00:00 – Introduction & Guest Introductions
00:02:00 – First Experiences with the Fitness Industry
00:06:30 – Feeling Intimidated, Judged, or Overlooked
00:12:30 – Finding the Right Gym, Coach & Community
00:18:30 – Building Confidence Through Strength Training
00:24:30 – Advice for Women Starting (or Restarting) Their Journey

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#ExcelsiorHealth #TFWSauga #WomenInFitness #FitnessJourney #BusyParentFitness #CoachCory #HealthPodcast #ConfidenceThroughStrength #ExcelsiorFramework #RealFitnessTalk

42. Losing 100+ Pounds & Never Giving Up On The Journey | Reena’s Transformation Story

Mon, 15 Dec 2025 08:00:00 -0500

What does it really take to lose 100+ pounds and keep it off—not for weeks or months, but for over a decade?

In this deeply emotional and inspiring episode, Coach Cory sits down with longtime TFW Sauga student Reena, who shares her raw, honest journey through motherhood, extreme weight gain, personal trauma, self-doubt, and ultimately, lifelong transformation.

From caring for a newborn with major medical challenges, to navigating years of ups and downs, injuries, setbacks, COVID lockdowns, and social pressure—Reena’s story proves that success is not linear, and that true health transformation is built through consistency, community, and belief.

This episode is a must-listen for busy parents, professionals, and anyone who feels like they’ve “failed too many times” to try again.

💡 In This Episode, You’ll Learn:
• How Reena lost over 100 pounds while raising two kids and working full-time
• Why walking, simple strength training, and habits beat extreme workouts
• The mental battle of identity, loose skin, and self-worth after massive weight loss
• Why accountability and community matter more than motivation
• How saying “no” to social events accelerated her results
• Why being “selfish” with your health actually makes you a better parent and partner

This episode is proof that you don’t need perfection—you need persistence.

👉 If this story inspired you, share this episode with someone who needs hope that change is still possible.

⸻

⏱️ Chapters (6 Total):

00:00:00 – Introduction & Reena’s Background
00:03:00 – Motherhood, Trauma & the Breaking Point
00:08:30 – Starting the Journey: From 300 lbs to Consistency
00:14:30 – Losing 100+ Pounds, Setbacks & COVID Transformation
00:21:30 – Mindset, Identity Shifts & Saying No
00:31:00 – Lessons Learned & Advice for Anyone Struggling

⸻

#ExcelsiorHealth #TFWSauga #WeightLossJourney #BusyParentFitness #TransformationStory #CoachCory #100PoundWeightLoss #HealthPodcast #ExcelsiorFramework #NeverGiveUp

41. The 5 Myths Holiding Busy Professionals Back from Transforming Their Health. Myth #5 – Stop Dieting & Start Training for Life

Mon, 08 Dec 2025 05:00:00 -0500

In the final episode of the Five Myths Holding Busy Professionals Back series, Coach Cory exposes the biggest myth of all — the belief that fast diets and random hard workouts are the keys to long-term transformation.

Pulling directly from 15+ years of coaching busy adults, Coach Cory explains why yo-yo dieting, low-carb phases, sugar cuts, alcohol bans, and “shred workouts” never last… and what actually works:
Lifestyle habits + structured training + long-term commitment.

This episode is the most important one in the entire myth series — because once you stop chasing quick fixes and start training for life, everything changes.

💡 In This Episode, You’ll Learn:
• Why diets fail 7–8 times per year for most people
• The difference between working out vs. training with purpose
• How eating windows, protein targets, and hydration become sustainable
• Why you only need 4–5 core exercises repeated consistently to transform your body
• How tracking weights, reps, and body fat accelerates results
• Why busy professionals must replace “phases” with lifestyle habits

Coach Cory breaks down exactly how to replace extreme approaches with systems that you can follow for months and years, not days or weeks.

👉 If you know someone stuck in the diet cycle, share this episode — it may be the breakthrough they’ve been waiting for.

⸻

⏱️ Chapters (6 Total):

00:00:00 – Introduction: Myth #5 Explained
00:01:00 – Dieting Cycles & Why Quick Fixes Fail
00:04:00 – Lifestyle Nutrition: Eating Windows, Protein & Real Food
00:07:00 – Lifestyle Habit Building for Busy Professionals
00:10:00 – Training vs. Working Out: The Real Difference
00:15:00 – Final Recap of All 5 Myths & Closing Message

⸻

#ExcelsiorHealth #TFWSauga #StopDietingStartLiving #LifestyleTransformation #StrengthTraining #BusyParentFitness #CoachCory #HealthPodcast #ExcelsiorFramework #SustainableFitness

40. The 5 Myths Holding Busy Professionals Back from Transforming Their Health. Myth #4 – “I’m Too Old” | Why Age Is NOT the Problem

Thu, 04 Dec 2025 21:00:00 -0500

Age is NOT the reason you’re struggling with your health. In this powerful episode, Coach Cory breaks down Myth #4 from the “Five Myths Holding Busy Professionals Back” series — the belief that you are too old to lose fat, build strength, or transform your lifestyle.

Using research-backed insights, real client stories, and over a decade of coaching busy adults, Coach Cory explains why your metabolism hasn’t slowed the way you think — and why the REAL issue is your lifestyle habits, not your age.

From stories of students in their 50s and 60s who completely changed their lives, to practical steps anyone can start today, this episode shows that it is never too late to rebuild your health, strength, and energy.

💡 In This Episode, You’ll Learn:
• Why metabolism stays stable from your 20s through your early 60s
• How lifestyle changes — not age — cause weight gain
• Inspiring transformations from TFW Sauga students in their 50s and 60s
• Why losing strength speeds up aging (and how to reverse it)
• The foundational habits every 40–60+ year old needs to thrive
• How one year of consistent effort can add DECADES to your life

If you’ve ever felt discouraged because of your age, this episode is your reminder: you’re not too old — you’re just getting started.

👉 Know someone in their 40s, 50s, or 60s who feels like it’s “too late”?
Share this episode with them. It might change their life.

⸻

⏱️ Chapters (6 Total):

00:00:00 – Introduction: Breaking Myth #4
00:01:00 – Why Your Metabolism Didn’t Slow Down the Way You Think
00:04:00 – Lifestyle, Not Age: The Real Cause of Weight Gain
00:07:00 – Inspiring Transformations in Their 50s & 60s
00:12:00 – Strength, Power & Muscle: Aging in Reverse
00:18:00 – The Essential Habits for Transforming Your Health at Any Age

⸻

#excelsiorhealth #tfwsauga #TooOldIsAMyth #fitnessover40 #fitnessover50 #strengthtraining #busyparentfitness #healthtransformation #coachcory #longevity

39.The 5 Myths Holding Busy Professionals Back From Transforming Their Health. Myth #3 – “I’ll Just Do It On My Own” | Why Coaching=Results

Tue, 25 Nov 2025 11:00:00 -0500

Many busy parents and professionals believe they can “just do it alone.” But in this episode, Coach Cory breaks down Myth #3 of the 5-Myth Series — the belief that you don’t need coaching, accountability, or community to transform your health.

Drawing from real examples and over a decade of experience at TFW Sauga, Coach Cory explains why even the world’s top performers — Michael Jordan, Usain Bolt, Michael Phelps, Tom Brady — all invest in coaches. Because coaching isn’t about knowledge… it’s about accountability, awareness, standards, and consistency.

He also reveals the real reason people avoid coaching (hint: it’s not money) and how your current spending on food, social distractions, and entertainment is already higher than what real health transformation costs.

💡 In This Episode, You’ll Learn:
• Why doing it alone is the slowest and hardest route
• Why even elite athletes and leaders have coaches
• How your finances already reflect your health priorities
• The overlooked social & emotional benefits of training with community
• Why investing in your health creates compounding returns in life
• How coaching removes complexity and keeps busy people consistent

This episode is a direct, honest wake-up call to busy professionals who want results but are stuck trying to figure it out alone.

👉 If you know someone who keeps saying “I’ll start on my own,” share this episode — it might save them years of frustration.

⸻

⏱️ Chapters (6 Total):

00:00:00 – Introduction
00:00:25 – Why You Believe You Can Do It Alone
00:02:12 – Even the Best in the World Have Coaches
00:04:57 – The Real Cost of “Going Solo”
00:09:33 – Coaching vs. Doing It Yourself
00:14:24 – Final Message: Health Is the Best Investment

⸻

#ExcelsiorHealth #TFWSauga #FitnessMyths #HealthTransformation #BusyParentFitness #AccountabilityMatters #CoachCory #TrainingForWarriors #HealthPodcast

38. The 5 Myths Holding Busy Professionals Back from Transforming their Health. Myth #2 – You Don’t Need Hours of Cardio

Mon, 17 Nov 2025 10:00:00 -0500

Most busy professionals think they need long-distance runs, daily bootcamps, or 6–7 training days per week to get in shape. In Episode 33 of the Excelsior Health Podcast, Coach Cory breaks down Myth #2 of the “5 Myths Holding You Back” series — the belief that cardio and extreme training volume are required to lose fat and build strength.

Using real examples from TFW Sauga students and 15+ years of coaching experience, Coach Cory reveals what ACTUALLY works:
3–4 days of strength training, 1 day of smart high-intensity cardio, and daily walking.

💡 In This Episode, You’ll Learn:
• Why long-distance running isn’t ideal for beginners or busy, overweight professionals
• The hidden risks of high-intensity bootcamps & why they spike cortisol
• How strength training burns more calories at rest than cardio
• The real weekly training formula for busy parents and professionals
• Simple protocols to structure your workouts for strength, muscle, and fat loss
• The anatomy of a proper training session (warmup → strength → hypertrophy → burn/blast)

If you’re tired of feeling confused or overwhelmed by conflicting fitness advice, this episode gives you the simple, sustainable roadmap to get results—without destroying your joints or your schedule.

👉 If you know someone stuck doing endless cardio, share this episode with them. It might save their knees and their results.

⸻

⏱️ Chapters (6 Total):

00:00:00 – Introduction & Myth #2 Overview
00:01:00 – Why Cardio Isn’t the Best Starting Point
00:04:00 – The Problem with Bootcamps & HIIT Obsession
00:08:00 – Why Strength Training Beats Cardio for Fat Loss
00:13:00 – The Ideal Weekly Training Structure (3–4 Days)
00:18:00 – Anatomy of a Perfect Workout & Final Takeaways

⸻

#ExcelsiorHealth #TFWSauga #StrengthTraining #FitnessMyths #BusyParentFitness #FatLossForProfessionals #coachcory y #HealthPodcast #TrainingForWarriors #ExcelsiorFramework

37. The 5 Myths Holding Busy Professionals Back from Transforming Their Health. Part 1

Mon, 10 Nov 2025 22:00:00 -0500

“I don’t have time.” — it’s the #1 excuse keeping most people stuck. In this episode, Coach Cory kicks off a brand-new mini-series, “The 5 Myths Holding Busy Professionals Back from Transforming Their Health.”

In this first part, Coach Cory breaks down the truth about time, showing you exactly how to reclaim your week, prioritize your health, and finally make consistency possible—even with a packed schedule.

💡 In This Episode, You’ll Learn:
• The real math behind your week (and how little time training actually takes)
• Why your priorities—not your schedule—define your results
• How to find 4 hours a week for workouts without sacrificing family or career
• The “Do More in Your 164” principle for mastering time and energy
• Common time-wasters that silently steal your goals (social media, TV, weekends)
• Tools to build your perfect week and daily Power List for lasting results

Coach Cory brings tough love, real stories, and proven systems to help you see that it’s not about having time—it’s about making time for what truly matters: your health, your family, and your life.

👉 If you know someone who keeps saying “I’m too busy to work out,” share this episode with them—it might change their life.

⸻

⏱️ Chapters:

00:00:00 – Introduction: The 5 Myths Holding You Back
00:01:00 – Why “I Don’t Have Time” Is the Biggest Fitness Lie
00:04:00 – The 168-Hour Week: Finding Time You Didn’t Know You Had
00:08:00 – How to Reclaim Your Schedule & Prioritize Health
00:14:00 – The Power of the “Do More in Your 164” Mindset
00:20:00 – Final Thoughts: You Don’t Need More Time—You Need More Intention

#ExcelsiorHealth #TFWSauga #FitnessMindset #TimeManagement #BusyParentFitness #HealthPodcast #CoachCory #ExcelsiorFramework #MythSeries #DoMoreInYour164

36. The Importance of Flow State – How Fitness Creates Focus, Energy & Clarity

Mon, 03 Nov 2025 12:00:00 -0500

Ever feel like you’re working hard but not moving forward? In this powerful solo episode, Coach Cory shares how to tap into the flow state—a mental and physical zone where focus, energy, and performance align.

Drawing from lessons at a business mastermind in Las Vegas and insights from author Steven Kotler, this episode connects the dots between fitness, mindfulness, and productivity—and how your health directly impacts your ability to create flow in every area of your life.

💡 In This Episode, You’ll Learn:
• How working out 4 days a week improves focus and creativity
• Why fitness and passion fuel the state of “flow”
• The science behind deep work, focus blocks, and distraction management
• How to protect your attention in a world built to steal it
• Daily habits to manage stress, improve mood, and boost energy
• 5 powerful nervous system reset tools: gratitude, reading, mindfulness, nature, and training

This is your reminder that fitness isn’t just about strength—it’s about creating momentum, managing stress, and finding your zone.

👉 If this episode helped you see health differently, share it with someone who needs a mental reset and help them reconnect with their flow.

⸻

⏱️ Chapters:

00:00:00 – Introduction
00:00:25 – What Is the Flow State?
00:01:14 – Lessons from Las Vegas & Steven Kotler
00:03:03 – How Fitness Creates Flow
00:06:00 – Protecting Focus in a Distracted World
00:09:53 – The “Magic Time” Principle for Productivity
00:11:43 – Distraction Management & Communication Boundaries
00:17:12 – Fitness as Therapy & The Power of Coaching
00:19:17 – 5 Ways to Reset Your Nervous System

#ExcelsiorHealth #TFWSauga #FlowState #FitnessMindset #FocusAndEnergy #BusyParentFitness #HealthPodcast #Mindfulness #CoachCory #StressRelief #Productivity

35. Health Is Confidence, Health Is Capacity | With Coach Jabbar

Wed, 29 Oct 2025 06:00:00 -0400

What does it really mean to be healthy? In this motivating episode, Coach Cory sits down with Coach Jabbar, one of TFW Sauga’s newest coaches, to explore how fitness builds confidence, expands your capacity, and opens doors in every area of life.

From travel stories and family adventures to career growth and personal discipline, this conversation dives deep into the connection between physical fitness, self-belief, and opportunity.

💡 In This Episode, You’ll Learn:
• Why health is more than just abs—it’s the capacity to live fully
• How traveling, hiking, and parenting reveal your true fitness level
• The link between fitness and confidence in career and relationships
• How to rebuild self-trust by keeping the promises you make to yourself
• 4 daily habits that expand your confidence and life capacity

This episode will remind you that your body is your vehicle for every experience in life. When you train it, fuel it, and respect it—you open doors that were once closed.

👉 If this episode inspired you, share it with someone who needs to hear that confidence comes from consistency.

⸻

⏱️ Chapters:

00:00:00 – Introduction
00:00:22 – Guest Introduction: Coach Jabbar
00:01:01 – Health is Capacity
00:01:34 – Travel and Fitness
00:13:42 – Health is Confidence
00:15:11 – Building Confidence through Commitment
00:20:00 – Confidence and Career Opportunities
00:23:32 – Steps to Increase Capacity and Confidence

#ExcelsiorHealth #TFWSauga #HealthIsConfidence #HealthIsCapacity #FitnessMindset #BusyParentFitness #ConfidenceBuilding #CoachCory #CoachJabbar #HealthPodcast #TransformationJourney

34. How Fitness Strengthens Relationships

Wed, 22 Oct 2025 23:00:00 -0400

Can working out together actually make your relationship stronger? In this real and relatable episode, Coach Cory and Coach Susie dive into the connection between health, fitness, and relationships—exploring how training together (or even apart) can either create tension or build a deeper bond.

From the challenges of mismatched fitness priorities to the joy of becoming each other’s biggest supporters, this episode unpacks what it takes to build a power couple mindset through shared health goals.

💡 In This Episode, You’ll Learn:
• How health and fitness impact attraction, energy, and intimacy
• The common pitfalls when one partner transforms and the other doesn’t
• How to handle jealousy, insecurity, and new attention as you change
• Why communication and support matter more than physical results
• How shared workouts create teamwork, respect, and deeper connection
• The ripple effect: when fit parents raise healthier, happier kids

Whether you’re dating, married, or raising a family together, this episode will help you see that training your body together can also strengthen your bond for life.

💪 If you train, share this episode with your partner—and start your journey as a power couple today.

⏱️ Chapters:

00:00:00 – Introduction
00:00:48 – How Health Affects Your Relationship
00:04:12 – When One Partner Transforms Before the Other
00:08:37 – Jealousy, Insecurity, and Growing Together
00:14:20 – The Role of Communication in Fitness & Love
00:19:45 – Building a Power Couple Mindset
00:24:18 – How Fitness Improves Intimacy & Energy
00:28:03 – Raising Healthy Kids Through Example
00:31:29 – Why Shared Goals Create Stronger Bonds
00:35:02 – Final Thoughts & Takeaways

www.tfwsauga.com

33. Fit Pregnancy–Real Talk w/ Coach Susie on Training & Mindset

Wed, 15 Oct 2025 10:00:00 -0400

Pregnancy doesn’t have to mean losing yourself. In this heartfelt and empowering episode, Coach Cory sits down with Coach Susie, who opens up about her journey through four pregnancies—sharing real-life lessons on fitness, mindset, and motherhood.

From staying active at 33 weeks pregnant to balancing family, training, and recovery, this conversation breaks down what it really looks like to prioritize your health during (and after) pregnancy.

💡 In This Episode, You’ll Learn:
• How Coach Susie trained safely through four pregnancies
• The importance of identity, routine, and positive self-talk for moms
• Practical tips to stay active, strong, and confident through all trimesters
• Why walking, strength training, and a supportive community are game-changers
• How to bounce back postpartum—mentally, physically, and emotionally
• The critical role of communication and support from your partner

This is the episode every mom, mom-to-be, and partner needs to hear. Whether you’re preparing for pregnancy, in the middle of it, or rebuilding after birth—Coach Susie’s story is proof that you can stay strong, balanced, and empowered every step of the way.

👉 Know a mom or couple who would find this valuable?
Share this episode—it could inspire their comeback story.

⸻

⏱️ Chapters:

00:00:00 – Introduction
00:00:51 – Coach Susie’s Pregnancy Journey
00:02:31 – Coach Susie’s Personal Pregnancy Experiences
00:09:55 – Practical Tips for Pregnancy
00:16:41 – Importance of Regular Exercise and Nutrition During Pregnancy
00:24:53 – Importance of Setting Fitness Goals and Asking for Help

#ExcelsiorHealth #TFWSauga #FitPregnancy #CoachSusie #MomLife #StrongMoms #PregnancyWorkout #PostpartumFitness #BusyParentHealth

32. Nav’s Transformation Story of Strength, Loss & Legacy

Tue, 07 Oct 2025 19:00:00 -0400

What happens when fitness becomes more than just a workout—and instead becomes your lifeline? In this deeply inspiring episode, Coach Cory sits down with Nav, a longtime TFW Sauga student, mother, and true warrior, who shares her journey of grief, growth, and gratitude.

After losing her husband unexpectedly and later facing her son’s life-threatening bone marrow disease, Nav turned to the Excelsior Health Framework to rebuild her body, mind, and purpose. This isn’t just a transformation story—it’s a masterclass in resilience.

💡 In This Episode, You’ll Learn:
• How Nav went from 49% body fat to becoming a powerhouse lifter
• The fitness journey that helped her heal after unimaginable loss
• How training saved her life—and later, literally saved her son’s life through a bone marrow transplant
• The mindset and habits that kept her consistent for 7+ years
• Why strength training is the foundation for emotional and mental resilience
• How she found courage, confidence, and community through TFW Sauga

This episode will remind you that health is not just about looking better—it’s about living stronger for the people who depend on you.

💪 If you’ve ever needed a reason to start, this story will give you one.

👉 Share this with someone who’s going through a tough time—they’ll walk away believing in the power of movement, mindset, and hope.

#ExcelsiorHealth #TFWSauga #TransformationJourney #FitnessSavedMyLife #BusyParentFitness #ResilientMindset #WomenWhoLift #HealthPodcast #CoachCory #TrainingForWarriors #InspirationStory

31.Rest, Recovery & Resilient Mindset

Mon, 29 Sep 2025 11:00:00 -0400

Most people work hard but never recover—and wonder why they’re always tired, stressed, or stuck. In Part 3 of the Excelsior Health Framework series, Coach Cory unpacks two of the most overlooked pillars of transformation: Rest & Recovery and building a Resilient Mindset.

💡 In This Episode, You’ll Learn:
• Why productive exhaustion requires scheduled renewal
• The 4 recovery essentials: sleep, fun & self-care, physical therapy, meditation
• How a simple 3-2-1 formula can improve your sleep tonight
• Why self-care and hobbies aren’t luxuries—they’re part of health
• How visualization, breathwork, and gratitude boost resilience
• The truth about mindset: your vision, values, learning, and gratitude shape everything
• Why your standards, not your goals, determine your results

If you’ve ever struggled with low energy, stress, or motivation, this episode will give you a blueprint to recharge your body and rebuild your mind.

🧠 Transformation isn’t just about training harder—it’s about recovering smarter and raising the standards of how you live.

👉 Know someone who’s always “burnt out”?
Share this episode with them—it could change how they approach health forever.

#ExcelsiorHealth #TFWSauga #RestAndRecovery #ResilientMindset #SleepBetter #StressRelief #BusyParentFitness #CoachCory #HealthPodcast #ExcelsiorFramework

30. Nutrition Habits That Transform Your Health & Body

Mon, 22 Sep 2025 11:00:00 -0400

If training builds your body, nutrition fuels it. In Part 2 of the Excelsior Health Framework series, Coach Cory breaks down the second pillar—Nutrition Habits—and why mastering this area is the game-changer for fat loss, energy, and long-term health.

💡 In This Episode, You’ll Learn:
• Why hydration and eating real food are the foundation of better health
• The Warrior 20 foods that give you the best bang for your buck
• How to track macros and portions without obsession (and why protein is king)
• The importance of reverse dieting after fat loss to rebuild metabolism
• Which supplements actually matter—and which are just hype

Coach Cory shares personal stories, client strategies, and practical tools so you can simplify your eating, prevent chronic disease, and finally feel in control of your results.

🍽️ Nutrition isn’t about perfection—it’s about raising your standards and finding sustainable habits that work for you.

👉 Know someone struggling with food confusion or stuck in yo-yo dieting?
Share this episode with them—it might be the clarity they need.

#ExcelsiorHealth #TFWSauga #NutritionHabits #MacrosMadeSimple #Warrior20 #BusyParentFitness #HealthyEating #FatLossJourney #CoachCory #HealthPodcast

29. The 4 Training Habits That Transform Your Body & Health

Mon, 15 Sep 2025 04:00:00 -0400

Welcome to a special 5-part series of the Excelsior Health Podcast where Coach Cory breaks down the Excelsior Health Framework—the proven system that has helped hundreds of busy parents and professionals lose fat, build muscle, and reclaim their confidence.

Each episode dives deep into one of the 5 Pillars of Excelsior Health:
1️⃣ Training & Movement – how to train smarter and build strength for life
2️⃣ Nutrition Habits – simple strategies to fuel your body without dieting extremes
3️⃣ Rest & Recovery – why sleep and downtime are just as important as workouts
4️⃣ Resilient Mindset – mental tools to stay consistent, motivated, and confident
5️⃣ Positive Environment – how your circle, habits, and surroundings shape your success

By mastering these 5 pillars, you’ll create the foundation to transform your health and lifestyle for the long term.

💡 In This Episode, You’ll Learn:
• Why training 3 days a week is the foundation of strength and fat loss
• How to level up to 4 days for life with metabolic conditioning
• The importance of performance testing (and why tracking results builds confidence)
• Why walking 30–45 minutes daily is the easiest game-changer for your health
• How training ties into every other pillar: nutrition, recovery, mindset, and environment

This is more than just exercise—it’s about building the habits and identity that help you thrive as a busy parent or professional.

🔥 If you’re ready to stop overcomplicating fitness and start executing a proven system, this episode is your blueprint.

👉 Know someone who keeps starting and stopping their workouts?
Share this episode with them—it could be the clarity they’ve been missing.

#ExcelsiorHealth #TFWSauga #StrengthTraining #FitnessForBusyPeople #HealthPodcast #TrainingHabits #FatLossJourney #BusyParentFitness #CoachCory

28. From 299 lbs to Jiu Jitsu Champion – Ricky's Transformation Story

Mon, 08 Sep 2025 04:00:00 -0400

What does it take to lose 100 pounds, rebuild your health, and rise to become a world-ranked Brazilian Jiu Jitsu champion? In this inspiring transformation interview, Coach Cory sits down with longtime friend and athlete Ricky Romero to unpack his journey from near 300 lbs and unhealthy habits to building a new identity as a father, husband, coach, and competitor.

🔥 In This Episode, You’ll Learn:
• How Ricky lost 100 lbs and kept it off through discipline and identity shifts
• The wake-up call moment that changed his mindset about family and health
• Why finding your “why power” is the secret to consistency
• The role of Jiu Jitsu, coaching, and community in fueling his comeback
• What sacrifices are required to perform at an elite level in sports and in life
• How to reverse-engineer your habits to align with the person you want to be

Ricky’s story is raw, hilarious, and deeply motivational—showing that transformation is never linear, but always possible when you anchor to your purpose.

💪 If you know a busy parent, professional, or aspiring athlete who needs proof that change is possible, share this episode with them.

www.tfwsauga.com

#ExcelsiorHealth #TFWSauga #TransformationJourney #WeightLossStory #JiuJitsuChampion #BusyParentFitness #MindsetMatters #HealthPodcast #CoachCorey #RickyRomero

Episode 27: The #1 Factor That Predicts How Long You’ll Live

Tue, 02 Sep 2025 07:00:00 -0400

What if the key to living longer wasn’t diet, exercise, or sleep—but something else entirely? In this episode, Coach Cory dives into the groundbreaking research that shows the #1 predictor of longevity is the quality of your relationships.

💡 In This Episode, You’ll Learn:
• Why good relationships can boost your life expectancy by 50%
• How chronic stress destroys your health (and how connection protects you)
• The difference between acute stress (that makes you stronger) vs. chronic stress (that breaks you down)
• The “Relationship Bullseye” tool to evaluate who’s in your inner circle
• How mentors, casual friends, and your environment directly shape your success and health

This isn’t just about feeling supported—it’s about literally adding years to your life while improving the quality of every day. From managing stress to creating a positive environment, Coach Cory shares actionable ways to upgrade your circle, attract the right people, and build relationships that fuel your goals.

👉 If this episode resonated, share it with someone who needs a reminder that who they spend time with is shaping their health and future.

26. MK the Motivator – How MK Lost 100 lbs & Gained Her Life Back

Mon, 25 Aug 2025 19:00:00 -0400

Is it ever too late to change your life? Not according to MK the Motivator—a 65-year-old mother, leader, and inspiration who lost 100 lbs, rebuilt her strength, and transformed her mindset through the Excelsior Health pillars.

In this heartfelt and powerful conversation, Coach Cory sits down with MK to uncover how she went from being terrified to start at 57 years old to becoming one of TFW Sauga’s most admired and motivating members.

🔥 In This Episode, You’ll Learn:
• How MK lost 100 lbs and cut her body fat by nearly 20%
• Why building muscle in your 50s and 60s is the key to aging strong
• The mental and emotional tools she used to conquer stress and body dysmorphia
• How she found confidence, self-love, and purpose through fitness
• Why it’s never too late to start—and how to inspire others along the way

MK proves that health transformation isn’t just about looking better—it’s about living longer, moving better, and inspiring those around you.

💪 If you’ve ever felt like it’s “too late” to start, this episode will change your mind.

👉 Share this with someone in their 50s, 60s, or beyond who needs hope, encouragement, and a real-life example of what’s possible.

www.tfwsauga.com

25. How Self-Talk & Visualization Boost Strength & Performance

Mon, 18 Aug 2025 04:00:00 -0400

Want to lift heavier, perform better, and walk into every workout with confidence? In this episode, Coach Cory and Coach Susie break down the science-backed strategies that show how your words, thoughts, and mindset can directly improve your strength and performance—both in the gym and in life.

💡 In This Episode:
• Why motivational self-talk before a lift boosts performance up to 89%
• The power of visualization and mental rehearsal to prime your body for success
• “Freestyle” routines that combine both for a 92% success rate
• The role of music, environment, and positive peer pressure in pushing past limits
• Real-life examples from training at TFW Sauga—and how you can apply them today

Whether you’re chasing a personal record, preparing for a big presentation, or simply looking to approach your training with more purpose, this episode gives you the mental “cheat codes” to unlock better results.

🧠 Your mind is your strongest muscle—train it.

👉 If this helped you, share it with a friend who’s ready to level up their mindset and performance.

www.tfwsauga.com

#ExcelsiorHealth #TFWSauga #MindsetTraining #PositiveSelfTalk #Visualization #StrengthTraining #PerformanceCoaching #BusyParentFitness #CoachCorey #CoachSusie #HealthPodcast

24. The Real Difference Between Losing Weight & Losing Body Fat

Mon, 11 Aug 2025 12:00:00 -0400

Are you chasing the wrong goal? In this episode, Coach Cory and Coach Susie break down the critical difference between losing weight and losing body fat—and why aiming for the scale alone can leave you looking and feeling worse.

💡 In This Episode:
• Why “weight loss” often means muscle loss (and low energy)
• The hidden dangers of extreme calorie cuts & endless cardio
• How to eat, train, and recover to burn fat while keeping muscle
• The 4 key steps to lasting fat loss:
1️⃣ Strength train 2–3x/week
2️⃣ Hit 10K steps/day
3️⃣ Maintain a slight calorie deficit
4️⃣ Eat 0.8–1g of protein per lb of desired body weight
• What “body recomposition” is—and how to use it if you’ve already lost weight

This episode gives you a clear blueprint for looking lean, feeling strong, and performing at your best—without falling into the skinny-fat trap.

👉 If you’ve ever been frustrated by the scale, share this episode with a friend and help them focus on what really matters.

www.tfwsauga.com

#ExcelsiorHealth #TFWSauga #FatLossVsWeightLoss #BuildMuscleBurnFat #BusyParentFitness #StrengthTraining #ProteinFirst #CoachCorey #CoachSusie #FitnessPodcast

23. 2025 Fitness Trends Rated – What Works, What Doesn’t? What should you do?

Thu, 07 Aug 2025 08:00:00 -0400

Are the latest fitness trends helping or hurting your goals? In this candid and insightful episode, Coaches Cory and Susie break down the top 5 trending workouts and methods of 2025—and reveal what actually works for busy parents and professionals who want to lose fat, build muscle, and boost their energy.

🎯 In This Episode, They Rate & Review:
1. 75 Hard – Mental toughness or burnout trap?
2. Pilates – Great for mobility… but is it enough?
3. Marathons – Incredible milestone or unnecessary stress?
4. HYROX – The rise of fitness competitions and who it’s really for
5. Women Strength Training – Why this trend is a 10/10 must-do

You’ll get real talk about what these workouts do (and don’t do), how they fit into a sustainable health strategy, and why social media hype doesn’t always equal real-life results.

🔥 Best for:
• Women over 30
• Busy professionals looking for clarity
• People tired of wasting time on the wrong workouts

💡 If you’ve ever asked, “Should I try that?” — this episode will give you the answers.

🙌 Like what you heard? Share this with a friend who’s chasing results and deserves the truth.

www.tfwsauga.com

#ExcelsiorHealth #TFWSauga #FitnessTrends2025 #75HardReview #PilatesTruth #MarathonTraining #HYROXWorkout #StrengthTrainingWomen #BusyParentFitness #CoachCorey #CoachSusie #HealthPodcast

22. 7 Mindset Philosophies That Will Change Your Life

Thu, 31 Jul 2025 05:00:00 -0400

Ready to stop starting over? In this powerful solo episode, Coach Cory dives into the resilient mindset philosophies that separate short-term results from long-term transformation. Whether you’re trying to lose weight, crush a career goal, or lead your family with more confidence—your mindset is the muscle that matters most.

💡 What You’ll Learn:
• Why your standards, not just your goals, shape your outcomes
• The power of getting comfortable being uncomfortable
• Why excellence is exhausting—and how to stay energized
• How to build confidence by keeping the promises you make to yourself
• The difference between productive exhaustion and burnout
• Why repetition is the mother of skill (and how to level up anything)
• The mindset shift: Every setback is a setup for a comeback

Coach Cory shares real-life stories, fitness truths, and the exact mental reframe strategies that fuel his coaching, parenting, and business success. This is the mindset episode you’ll come back to when motivation runs out.

🧠 Know someone stuck in a rut or struggling with consistency?
Send them this episode and remind them: clarity, not willpower, creates results.

www.tfwsauga.com

#ExcelsiorHealth #TFWSauga #MindsetMatters #ResilientMindset #FitnessMotivation #BusyParentFitness #TransformationTips #ConfidenceBuilder #SelfDiscipline #HealthPodcast

21.Fix Your Pain, Don’t Mask It – Real Recovery with Dr. Gomes (Part 2)

Mon, 28 Jul 2025 09:00:00 -0400

In Part 2, Dr. Brendan Gomes and Coach Cory go even deeper—discussing what it really takes to build a thriving business, transform your health with the Excelsior 5 Pillars, and turn injuries into comebacks.

🔥 Topics Covered:
• Behind the scenes of growing a 7-figure clinic from scratch
• Brendan’s unfiltered take on CrossFit, HYROX, and trendy recovery tools
• The Excelsior 5 Pillars of Health: training, nutrition, recovery, mindset & environment
• Why your inner circle and coaches make or break your results
• The mindset shift every busy parent needs to stay pain-free & consistent

This one is packed with actionable tips, entrepreneur wisdom, and the kind of truth most health professionals won’t tell you.

💪 Know someone stuck in a pain cycle or thinking about starting their own business?
Send them this episode—it could change their path.

www.tfwsauga.com

20. Fix Your Pain, Don’t Mask It – Real Recovery with Dr. Brendan Gomes (Part 1)

Thu, 24 Jul 2025 12:00:00 -0400

In this powerhouse episode, Coach Cory sits down with Dr. Brendan Gomes, chiropractor and co-founder of The Lab Movement & Sports Med, one of the GTA’s most elite rehab facilities.

If you’re tired of clinics that slap a Band-Aid on your pain and send you on your way, this conversation will show you the right way to recover—and why your pain is trying to tell you something.

💡 In This Episode:
• Why most pain (especially for busy professionals) comes from lack of movement variability
• How to train around injuries without losing momentum
• The truth about chronic back pain, desk jobs, and mobility neglect
• Red flags to watch out for at cookie-cutter physio clinics
• How coaches and clinicians should work together to fast-track recovery

Brendan’s no-nonsense advice will challenge everything you think you know about pain, injury, and healing.

🧠 If you’re dealing with nagging pain or recovering from injury, share this with a friend—and get the info you’ve been missing.

www.tfwsauga.com

#ExcelsiorHealth #TFWSauga #Physiotherapy #ChiropracticCare #InjuryRecovery #MobilityMatters #BusyParentFitness #HealthPodcast #RealRehab #StrengthTraining

19. Dr Nekessa Remy (Part 2 ) Healthy Transformation in Life, Love & Leadership

Mon, 21 Jul 2025 12:00:00 -0400

You’ve heard the science—now hear the story behind the strength. In Part 2 of this powerful episode, Nekessa opens up about her fitness journey, her emotional “why,” and how transforming her health created ripple effects in her business, relationships, and family life.

💥 In this episode:
• From post-COVID burnout to Student of the Year at TFW Sauga
• Why Kaizen (constant growth) became her secret weapon
• How asking better questions led to better results
• The power of mentorship, community, and a coach who believes in you
• How she went from hiding in oversized clothes to leading by example—as a doctor, mom, and now, a partner in a blended family

If you think fitness is just about looking good, this episode will change your mind. Transformation touches every area of your life.

💌 Share this with someone who needs to know: you’re one decision away from rewriting your story.

www.tfwsauga.com

https://drnekessaremy.com/

#ExcelsiorHealth #TFWSauga #TransformationJourney #BusyMoms #HealthAndLeadership #MentorshipMatters #ConfidenceThroughFitness #FitnessAfter40 #HealthPodcast #MomLifeStrong

18. Dr Nekessa Remy (Part 1)The Truth About Physiotherapy, Health, & Strength

Thu, 17 Jul 2025 05:00:00 -0400

What happens when a chiropractor, mom of three, and entrepreneur commits to transforming her health? You get Nekessa—a walking example of what happens when science meets strength training and purpose meets power.

In this inspiring episode, Coach Cory and Coach Susie sit down with Dr. Nekessa to talk about:
• The truth behind modern-day chronic pain and posture problems
• Why sitting is the new smoking—and how to undo the damage
• Real talk on recovery, injury prevention, and women lifting heavy
• How strength training changed her body and her mindset

From managing pain to building resilience, Dr. Nekessa breaks down the 5 Pillars of Excelsior Health and how they’ve helped her transform inside and out.

🎯 Whether you’re a health professional or just trying to get fit, this episode is packed with practical tips you can start today.

👉 Like, comment, and share this episode with someone who wants to live pain-free, strong, and confident.

www.tfwsauga.com

https://drnekessaremy.com/

#ExcelsiorHealth #TFWSauga #BusyParentFitness #StrengthTraining #DoctorLife #PostureMatters #ChiropracticCare #MobilityTraining #WomenWhoLift #MindsetShift

17. 7 Truths You Need to Know to Upgrade Your Health

Tue, 15 Jul 2025 11:00:00 -0400

In this punchy, tactical episode of the Excelsior Health Podcast, Coach Cory and Coach Susie deliver a rapid-fire breakdown of 7 truths every busy parent and professional needs to understand to take control of their health—for good.

Whether you’re just starting your journey or feel stuck in a plateau, these insights cut through the noise and give you simple, clear principles to upgrade your energy, body, and mindset.

🔑 In This Episode:
• Why calories in vs. out is still the most important weight loss factor
• How macros shape your physique and protein changes the game
• Why micronutrients affect your energy, sleep, and brainpower
• The importance of setting real, measurable goals with deadlines
• How your schedule and habits reveal your true priorities
• Why your inner circle shapes your potential and your mindset

This isn’t another motivational talk—this is clarity that leads to action. Because clarity precedes execution.

🧠 If you want to stop overcomplicating health and start making real progress, this one’s for you.

👉 Like, subscribe, and share this episode with someone who needs a reset—because sometimes one “truth” is all it takes to shift your whole perspective.

www.tfwsauga.com

#ExcelsiorHealth #TFWSauga #HealthUpgrade #BusyParentFitness #FitnessPodcast #7FitnessTruths #MindsetMatters #CoachCorey #HealthyHabits #TransformationStartsHere

16. Interview with Shea Pierre (Part 2) -Overcoming Adversity & Parenting for Greatness

Thu, 10 Jul 2025 05:00:00 -0400

In Part 2 of this powerful interview, Coach Cory and Shea Pierre go beyond training to explore the real story behind the success. From growing up with a single mom and being labeled with learning disabilities to building a million-follower brand and becoming a dedicated father of three, Shea shares how adversity became his advantage.

🎯 In This Episode:
• The early challenges that shaped Shea’s drive and work ethic
• How setbacks in school and sports fueled his transformation
• Why modeling healthy habits is the most powerful gift you can give your kids
• The mindset shifts that turned struggle into unstoppable success
• How to create an environment that pulls you forward (not holds you back)

If you’re ready to stop making excuses and start building the life—and legacy—you deserve, this episode is your blueprint.

🫶 Share this with a friend, parent, or coach who needs a reminder: You can write your own story.

www.tfwsauga.com

https://pepspeed.com/products/youth-speed-master-class

https://pepspeed.com/

15. Interview with Shea Pierre (Part 1) - Training Speed as an Elite Athlete, Transformation Tips, Parents impact on childrens health

Mon, 07 Jul 2025 10:00:00 -0400

if you’ve ever wondered what it takes to train like a pro—and build the discipline to live like one—this episode is for you. Coach Cory sits down with Shea Pierre, CFL athlete, elite performance coach, and founder of Pierre Elite Performance, to unpack the habits, training principles, and mindset that turn good athletes into great ones.

🔥 You’ll Learn:
• The 5 speed training principles that have transformed thousands of youth athletes
• How Shea went from CFL player to building a global fitness business
• Why sprinting is the most overlooked skill in sports (and everyday life)
• The power of environment, mentorship, and routines in creating success
• How to balance family life, entrepreneurship, and health without compromise

Whether you’re an athlete, a parent of a young athlete, or someone who wants to tap into your own high performance, this conversation is packed with insights you can apply right away.

👉 Like this episode? Share it with someone who needs inspiration and practical strategies to level up.

www.tfwsauga.com

#ExcelsiorHealth #SpeedTraining #TFWSauga #SheaPierre #AthleteMindset #SportsPerformance #BusyParentFitness #FitnessPodcast #StrengthAndConditioning

14. The 4 Phases of the Transformation Journey

Thu, 03 Jul 2025 04:00:00 -0400

Ever wonder why some people transform their health—and stay that way—while others fall off track? In this episode, Coach Cory and Coach Susie break down the four proven phases of transformation that have helped hundreds of busy professionals and parents reclaim their confidence, energy, and purpose.

🎯 You’ll Learn:
• The Lifestyle Kickstart phase: where courage, clarity, and commitment begin
• The Warrior Shred: how to safely lose fat and build momentum
• The Warrior Build: unlocking strength, performance, and lasting confidence
• The Excelsior Way of Life: why real transformation becomes who you are

We’ll also cover:
✅ How to set measurable goals (and connect them to your deeper WHY)
✅ Why reverse dieting matters once you get leaner
✅ How better habits ripple into your family, career, and mindset
✅ The exact systems TFW Sauga uses to create lasting change

If you’re ready to finally understand where you are in your journey—and what it takes to get to the next level—this episode is for you.

💪 Ready to work the system?
Subscribe, share this with someone who needs clarity, and start your transformation today.

www.tfwsauga.com

13. We’re Hiring Rockstars – Join Our Mission to Save Lives

Mon, 30 Jun 2025 09:00:00 -0400

This episode is different—because we’re not here to teach training tips. Today, we’re sharing why Training for Warriors SAUGA is on a mission to recruit the next generation of rockstar coaches and team members.

If you’ve ever wanted to turn your passion for health, fitness, and personal development into a career that matters, listen up.

🎯 In This Episode:
• The mission behind TFW Sauga and our purpose to save lives & build careers
• What it means to be a “rockstar” (and why it’s more about values than credentials)
• The six core values that define our team culture
• Why most personal training jobs burn people out—and how we do it differently
• A breakdown of every career path in our company (from intern to director)
• Who thrives here (hint: growth-minded leaders who want to make a difference)

If you’re tired of feeling stuck in a big-box gym, drained by the grind, or dreaming of something with more purpose, stability, and mentorship, this could be your next step.

🌟 Know someone who would be a great fit?
Share this episode and help us find the next TFW Sauga rockstars.

💼 Apply to join the team: https://tfwsauga.com/team/

#ExcelsiorHealth #TFWSauga #FitnessCareers #NowHiring #CoachingJobs #MissionDrivenWork #FitnessIndustry #PersonalTraining #StrengthCoachJobs

12. The BIG difference between Trainer & Coach!

Thu, 26 Jun 2025 09:00:00 -0400

Not all fitness guidance is created equal. In this fire-filled episode, Coach Cory dives into one of the most important distinctions in your health journey: Are you working with a transactional trainer—or a true transformation coach?

🔥 You’ll learn:
• The real difference between someone who trains you and someone who changes you
• 7 traits of a coach who delivers results: energy, standards, knowledge, and care
• Why great coaching feels uncomfortable—in the best way
• The red flags of a transactional trainer who just shows up to get paid
• How to identify coaches who walk the walk and lead by example

If you’ve ever felt let down by a gym, plateaued in your progress, or questioned who’s guiding you—this episode is your wake-up call.

🧠 “Anyone can make you tired. Not everyone can make you better.” – Martin Rooney

👉 Share this with someone who deserves better coaching.
And if you’re ready for real transformation, check out TFW SAUGA today.

www.tfwsauga.com

#ExcelsiorHealth #TFWSauga #FitnessCoaching #TrainerVsCoach #TransformationPodcast #CoachCorey #RealFitnessTalk #FatLossOver40 #FitnessMindset #BusyParentHealth

11.Winning Routines that increase productivity and results

Mon, 23 Jun 2025 07:00:00 -0400

In this episode of the Excelsior Health Podcast, Coach Cory breaks down the exact morning and evening routines that help busy parents and professionals stay consistent, energized, and on track with their health goals.

🎯 You’ll learn:
• The “Fantastic Five” morning habits for better focus, energy, and fat loss
• The “Treacherous Three” habits to avoid that derail your day before it starts
• How to use an “end-of-work reset” to transition into evening calm
• A powerful Sweet Dreams Routine for better sleep and next-day momentum
• The “3-2-1-0” sleep method to shut down screen time and stress

These are the exact systems used by Coach Cory and TFW Sauga clients to create lasting change—without burning out or starting over every Monday.

🛌💪 Want to stop winging your days and start winning them?
Share this episode with someone who needs a better plan.

www.tfwsauga.com

#ExcelsiorHealth #MorningRoutine #NightRoutine #SleepBetter #TFWSauga #CoachCorey #HealthyHabits #FatLossForBusyPeople #SelfDiscipline

10. Carmella’s Transformation Story (Part 2), step-parent dynamics , finding your voice, family and fitness

Thu, 19 Jun 2025 04:00:00 -0400

In this emotional and revealing second half, Coach Carmella opens up about the people behind her transformation—her mom, Coach Susie, and stepdad, Coach Cory—and how the support of a blended family helped her grow into the coach and leader she is today.

🌱 Topics include:
• Navigating step-parent dynamics and emotional growth
• The impact of parenting with empathy, trust, and shared values
• Carmella’s reflections on love, mentorship, and finding your voice
• Why family and fitness are more connected than we think

This episode pulls back the curtain on what it truly means to be part of the TFW Sauga family—where healing, health, and heart all intersect.

🫶 If you’re a parent, step-parent, or mentor trying to lead the next generation—don’t miss this

www.tfwsauga.com

9. Coach Carmella's Transformation Story (part 1)

Mon, 16 Jun 2025 07:00:00 -0400

In this episode of the Excelsior Health Podcast, Coaches Cory and Susie chat with their daughter Coach Carmela, as she shares how she went from a quiet, anxious 11-year-old to a confident transformation coach at TFW SAUGA

🎯 You’ll hear:
• How Carmela’s early days as a TFW student helped shape her identity
• The habits that helped her lose fat and gain self-worth
• Her biggest mindset shifts around consistency and motivation
• What it’s like to coach the same program that changed her life

This episode is packed with practical takeaways and deep reflections that will resonate with anyone who’s struggled with confidence, self-doubt, or starting from zero.

💪 If you’re ready to build your best body and your best mindset, start here.

👉 Know a young woman or teen who could use a story like this?
Send them this episode—because role models matter.

8. Coach Melizza's Transformation Story (part 2)

Thu, 12 Jun 2025 05:00:00 -0400

Part two of this powerful conversation with Coach Melizza “MeLeader” goes beyond physical transformation — it’s about leadership, legacy, and reshaping your identity through health.

You’ll learn:
✅ What it takes to go from member to mentor in the fitness world
✅ The 5 Pillars of Excelsior Health—and how to apply them daily
✅ Why busy professionals must stop using “time” and “money” as excuses
✅ The truth about coaching: compassion, listening, and leading by example
✅ The mindset shift that turned Melizza into a top coach at TFW Sauga

Coach Melizza’s story proves that fitness isn’t just about abs or PRs — it’s about showing up for your kids, your community, and your future self.

💡 “You don’t need to see the whole staircase. Just take the first step.”

💬 If this moved you, please like, subscribe, and share with a fellow parent or professional who’s ready to reclaim their healthy lifestyle.

www.tfwsauga.com

7. Coach Melizza's Transformation Story (part 1)- C-section recovery, postpartum weight gain, and battling insecurity & "skinny fat" with strength training!

Mon, 09 Jun 2025 05:00:00 -0400

In this inspiring episode of the Excelsior Health Podcast, Coaches Cory and Susie sit down with Coach Melizza “aka MeLeader”, a TFW Sauga student-turned-coach, to dive deep into her incredible comeback story after C-section recovery, postpartum weight gain, and battling insecurity.

🔥 You’ll hear how she:
• Rebuilt her body and confidence from scratch after pregnancy
• Went from skinny-fat and overwhelmed to Heavy!
• Balanced motherhood, a busy schedule, and her own health
• Became one of TFW Sauga’s most influential transformation coaches

Melizza opens up about her mindset shifts, training breakthroughs, and how she took the leap from student to coach — all while becoming a role model for her kids.

💪 This is the episode for any mom or professional who’s ever felt like they lost themselves and want to take that first step toward strength and self-respect.

👉 Inspired by Melizza’s story?
Share this with a friend who needs permission to put themselves first.

www.tfwsauga.com

6. How to Lose 10 lbs of Fat in 10 Weeks: The High Five Factor Formula

Thu, 05 Jun 2025 04:00:00 -0400

🎙️ How to Lose 10 lbs of Fat in 10 Weeks: The High Five Factor Formula | Excelsior Health Podcast Ep. 6

Ready to slim down for summer? In this fast-paced and info-packed episode, Coaches Cory and Susie walk you through the 5 proven daily habits that can help you drop 10 pounds of body fat in just 10 weeks—without tracking every calorie.

🚀 You’ll learn:
✔️ The “High Five Factors” for sustainable fat loss
✔️ Why walking daily is more powerful than you think
✔️ The right way to train (and why 4 days a week works)
✔️ How to eat more protein without obsessing over macros
✔️ The simplest way to structure your eating window

This isn’t a crash diet—this is how real people at TFW Sauga to lose fat and keep it off, even with busy schedules and families.

🎯 Perfect for:
• 40+ professionals
• Overwhelmed parents
• Anyone tired of starting over every summer

🔥 If you want a body that matches the lifestyle you deserve, share this with a friend and start the challenge together.

www.tfwsauga.com

5. Are you Training Right? Important Training Tips For the Busy Professional!

Mon, 02 Jun 2025 12:00:00 -0400

🎙️ Are You Training Right? | Excelsior Health Podcast Ep. 5

Description:
Think you’re training right? Think again. In this no-fluff episode of the Excelsior Health Podcast, Coaches Cory and Susie break down exactly what your workouts should look like if you’re a busy parent or professional over 40 who wants to lose fat, build muscle, and feel strong for life.

They cover:
✅ The 6 essential strength training movement patterns
✅ Why 3–4 workouts per week is the sweet spot (and how long they should be)
✅ The #1 mistake people make with workout intensity
✅ How to structure a real program (sets, reps, rest, and tempo!)
✅ The truth about running, cardio, and why it’s not the best starting point

💪 Whether you’re a gym newbie or trying to make your time in the gym count, this is your playbook to results-driven training that fits your life.

👉 Know someone spinning their wheels with random workouts?
Share this episode with them—they’ll thank you later.

www.tfwsauga.com

#ExcelsiorHealth #TFWSauga #StrengthTrainingOver40 #WorkoutStructure #BusyParentFitness #FatLossJourney #RealFitnessResults #BuildMuscleBurnFat #HealthPodcast

⸻

4: 100 Mile Run Lessons With Coach Rob

Thu, 29 May 2025 04:00:00 -0400

🎙️ How Running 100 Miles Transformed Coach Rob's Life (and His Family) | Excelsior Health Podcast Ep. 4

In this moving and motivational episode, Coaches Cory and Susie welcome two special guests from Belgium: Coach Rob and Coach Ellen, owners of TFW Beerse and proud members of the global Training for Warriors community.

Rob shares the inspiring story behind his 100-mile ultramarathon — a journey driven by family, legacy, and deep personal growth. From honoring his late grandmother to supporting his son with autism, this is more than just a fitness feat — it’s a blueprint for how strong “why power” fuels transformation.

💡 What you’ll learn:
• The real reason behind a 100-mile run — and how to find your “why”
• How Rob trained his mind and body for ultra-endurance
• The life-changing power of fitness, community, and family support
• Honest insights on balancing parenting, marriage, and business ownership
• The role of discipline, mentorship, and mental toughness in achieving any big goal

This episode will move you, challenge you, and remind you that you’re capable of more than you think — especially when you’re surrounded by the right people.

🫶 Inspired by Rob & Ellen’s story?
👉 Share this episode with someone who needs to be reminded of their strength.
www.tfwsauga.com
https://contact.tfwsauga.com/tfw-form

#ExcelsiorHealth #TFWSauga #TFWBeers #UltramarathonMotivation #FitnessTransformation #BusyParentFitness #StrengthTraining #MindsetMattersMost #PowerCoupleGoals #FitnessPodcast #RunForACause

3. Leeannes Transformation Story- Tragedy to Triumph, Dealing with Grief, Mom's Fitness Impacting Her Kids

Mon, 26 May 2025 05:00:00 -0400

🎙️ From Grief to Strength: Leanne’s Inspiring Transformation | Excelsior Health Podcast Ep. 3

In this powerful episode, Coach Cory and Coach Susie sit down with Leeanne Rebello, a nurse, single mom, and one of TFW Mississauga’s most inspiring transformation success stories.

After losing her husband and facing overwhelming grief, Leanne didn’t give up — she found strength in fitness, community, and her kids. Hear how she went from emotional burnout to building physical and emotional resilience through the Training For Warriors SAUGA Transformation journey.

💥 What You’ll Hear:
• How grief, parenting, and personal growth intersect in health
• Why Leanne chose strength training over quick fixes
• The impact of role modeling health for your kids
• What it really means to become “the one” in your family
• Actionable tips for anyone navigating loss, burnout, or low self-esteem

This isn’t just a fitness story — it’s a story of courage, comeback, and community.

🫶 If someone you know is struggling to get started — send them this episode.
👍 Like, subscribe, and follow for more stories of real transformation from the TFW Sauga familia.

contact.tfwsauga.com/tfw-form

www.tfwsauga.com

#ExcelsiorHealth #TFWSauga #FitnessTransformation #SingleMomStrong #GriefRecovery #StrengthOverStruggle #BusyParentFitness #HealthPodcast #FatLossOver40 #WomenWhoLift

2. Is Your Health an Expense or an Investment?

Thu, 22 May 2025 20:00:00 -0400

🎙️ Is Your Health an Expense or an Investment? | Excelsior Health Podcast Ep. 2

In this episode, Coach Cory and Coach Susie challenge how you think about health, fitness, and your wallet. Are you treating your wellness like a luxury or like the foundational investment it truly is?

You’ll discover:
✅ Why most people undervalue their health goals — and how to shift your mindset
✅ The pros, cons, and real costs of popular options like home workouts, bootcamps, personal training, and personal strength training
✅ How to choose a fitness path that gives you a real return on your effort
✅ The hidden ways we waste money that could be used to change our lives

If you’re 40+, a busy parent or professional, and tired of spinning your wheels, this episode will help you understand the true value of investing in yourself.

💡 Know someone stuck in the “I’ll start later” trap?
Share this episode and help them get out of the cycle for good.

👍 Like, subscribe, and stay tuned for two new episodes each week packed with practical strategies, mindset shifts, and success stories from real students at TFW Mississauga.

https://youtu.be/60E8F78-gY4
https://contact.tfwsauga.com/tfw-form
www.tfwsauga.com

#ExcelsiorHealth #HealthInvestment #TFWSauga #BusyParentFitness #WeightLossMindset #FitnessForProfessionals #StrengthTrainingOver40 #FatLossJourney #FitnessPodcast

1. Origin Story of Cory & TFW SAUGA, Susies Transformation Story, Excelsior Health Podcast Expectations

Thu, 22 May 2025 16:00:00 -0400

🎙️ Welcome to the FIRST episode of the Excelsior Health Podcast!

In this powerful kickoff episode, Coaches Cory and Susie open up about the origin story behind Training for Warriors Mississauga (TFW Sauga) and how they turned adversity into a mission to help busy parents and professionals lose fat, build muscle, and transform their mindset.

You’ll learn:
✅ A Glimpse in Corys story of starting TFW
✅Coach Susies Transformation Journey
✅ What Excelsior Health really means
✅ Why strength training and lifestyle coaching go far beyond the gym
✅ How real student success stories shaped this podcast’s purpose
✅ The 5 Pillars of Excelsior Health you’ll hear in every episode

Whether you’re struggling with weight gain, high stress, or feeling stuck, this podcast will give you the tools and inspiration to bring out the warrior within.

🔁 If this episode speaks to you, please share it with someone who needs a reset.
👍 Like, subscribe, and follow along for more life-changing health and fitness conversations.

You can find the Podcast Video at @ExcelsiorHealthPodcast

www.tfwsauga.com

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