The Excelsior Health Podcast

Women in their 40s, 50s, and 60s are redefining what aging looks like. From icons like J.Lo, Shakira, and Gabrielle Union to everyday women balancing careers, families, and busy schedules, more women are getting stronger, leaner, healthier, and more confident later in life than ever before. In this episode of the Excelsior Health Podcast, Coach Cory breaks down what many people call “J.Lo’s secret...

Artificial intelligence can create workout programs, calculate calories, analyze nutrition, and answer almost any fitness question within seconds. So does that mean you no longer need a coach? In this episode of the Excelsior Health Podcast, Coach Cory explores one of the biggest questions facing the fitness industry today: can AI replace in-person coaching? While technology is making health and f...

Everyone says they want to get shredded..but is that really the goal? In this episode of the Excelsior Health Podcast, Coach Cory challenges one of the biggest misconceptions in the fitness industry: the belief that visible abs, ultra-low body fat, and a shredded physique are the ultimate indicators of health. For many busy professionals, parents, and working adults, what they actually want isn’t...

You don’t lose your fitness results during the week… 👉 You lose them on the weekend. In this episode of the Excelsior Health Podcast, Coach Cory Fernandes breaks down one of the most overlooked reasons people struggle with fat loss and consistency: weekend habits. Most people are disciplined Monday to Friday — they train, eat well, and stay on track. But once the weekend hits, structure disappear...

How does someone go from walking into a gym for the first time… to becoming a coach inside it? In this episode of the Excelsior Health Podcast, Coach Cory Fernandes sits down with Coach Emily to share her full journey — from her first experience stepping into TFW Sauga to eventually becoming part of the coaching team. This is a real, relatable story that highlights what happens when the right envi...

f you’ve ever said, “I just need more motivation to get started”… this episode is for you. In this episode of the Excelsior Health Podcast, Coach Cory Fernandes breaks down one of the biggest misconceptions in fitness and health: 👉 Motivation is not the answer. Most people rely on motivation to start — and then fall off as soon as life gets busy, stressful, or inconvenient. But real, lasting tran...

Most people think they have a fat loss problem… But in reality, they have a protein problem. In this episode of the Excelsior Health Podcast, Coach Cory Fernandez breaks down why protein is the single most important nutrition habit for busy professionals looking to lose fat, build muscle, and improve energy. Instead of overcomplicating calories, carbs, and restrictive diets, this episode simplifie...

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 differe...

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 determi...

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 nee...

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 evolve...

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...

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 Rama...

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...

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 professional...

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-...

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...

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. T...

🚨 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 del...

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 m...

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 fitnes...

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...

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 co...

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...

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 a...