The Excelsior Health Podcast

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 h...

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 stre...

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.  

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 deepe...

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 cr...

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:

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 sur...

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 withou...

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 pro...

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, stre...

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.

💡...

🚨 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, con...

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 sch...

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...

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...

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—espe...

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...

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, ever...

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 thei...

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 coachin...

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 be...

“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 ho...

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...

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...

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 pitf...

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 activ...

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...

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 tr...

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
 • Whi...

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

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 c...

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...

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...

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

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 Ea...

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 mu...

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 b...

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 actiona...

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 trut...

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 leadi...