The Excelsior Health Podcast

Cory Fernandes
  • 5.0 (1)
  • FITNESS

This is the podcast for busy professionals and parents who are battling weight gain, high stress, and a drop of self confidence. We take the confusing, complicated, and overwhelming parts of fitness and give you simple but effective strategies and tactics so you can learn how to priortize strength training, healthy habits, and a positive enviornment into your lifestyle.  Our goal is to help you transform your health one episode at a time!

  1. 5D AGO

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

    “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

    24 min

  2. NOV 3

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

    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

    27 min

  3. OCT 29

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

    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

    27 min

  4. OCT 23

    34. How Fitness Strengthens Relationships

    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

    23 min

  5. OCT 15

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

    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

    31 min

  6. OCT 7

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

    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

    53 min

  7. SEP 29

    31.Rest, Recovery & Resilient Mindset

    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

    37 min

  8. SEP 22

    30. Nutrition Habits That Transform Your Health & Body

    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

    47 min
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About

This is the podcast for busy professionals and parents who are battling weight gain, high stress, and a drop of self confidence. We take the confusing, complicated, and overwhelming parts of fitness and give you simple but effective strategies and tactics so you can learn how to priortize strength training, healthy habits, and a positive enviornment into your lifestyle.  Our goal is to help you transform your health one episode at a time!

Information

  • Creator
    Cory Fernandes
  • Years Active
    2K
  • Episodes
    37
  • Rating
    Explicit
  • Copyright
    © 2025 The Excelsior Health Podcast
  • Show Website
    The Excelsior Health Podcast