The Excelsior Health Podcast

Cory Fernandes
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  • 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. Jul 20

    67. 3 Coaching Lessons I Wish I Learned Earlier

    What separates a coach who gets lasting results from one who simply delivers hard workouts? In this episode of the Excelsior Health Podcast, Coach Cory reflects on three of the most impactful coaching lessons he's learned throughout his career. Drawing from recent experiences coaching athletes, clients, and even his own children, he shares practical insights that apply to anyone trying to improve their health, fitness, or leadership. Whether you're a busy professional, parent, or someone striving to build healthier habits, this episode challenges common misconceptions about training, accountability, and progress. Coach Cory explains why sustainable transformation isn't about exhausting yourself every workout—it's about following the right plan, embracing honest feedback, and consistently improving over time. Episode Summary Coach Cory shares three coaching lessons that have shaped the way he approaches health, fitness, and personal development. The first lesson explores why soreness and exhaustion are poor measures of an effective workout. Instead, he explains how great coaching focuses on improving performance through proper programming, recovery, and progressive training—not simply making someone tired. The second lesson highlights the importance of understanding what it truly takes to achieve body composition goals. Coach Cory discusses common misconceptions around calories, protein intake, exercise, and nutrition, emphasizing that real progress begins when people honestly assess their current habits. Finally, he reflects on the power of positive and honest feedback. Using experiences coaching both clients and his own children, Coach Cory explains why recognizing effort, reinforcing positive behaviors, and providing constructive guidance creates stronger long-term results than focusing only on mistakes. In This Episode You'll Learn: Why soreness doesn't automatically mean you're making progress The difference between a trainer who makes you tired and a coach who gets results Why rest and recovery are essential parts of effective training How to recognize what it really takes to lose body fat and build muscle Common misconceptions about calories, protein, and healthy eating Why honest self-awareness is critical for lasting transformation The importance of positive, genuine feedback in coaching and leadership How constructive feedback is most effective when paired with encouragement Lessons Coach Cory has learned coaching clients, athletes, and his own children Why consistency and great coaching produce better long-term results than extreme workouts 👉 If you found this episode valuable, share it with a friend, family member, coworker, coach, or anyone who could benefit from hearing these coaching lessons. Chapters 00:00:00 – Three Coaching Lessons That Changed Everything 00:01:08 – Lesson 1: Great Coaches Build Results, Not Just Sore Muscles 00:09:45 – Lesson 2: The Reality of What It Takes to Get Results 00:14:54 – Lesson 3: The Power of Positive and Honest Feedback 00:19:07 – What Great Coaching Really Looks Like 00:20:19 – Final Takeaways and Building Better Habits

  2. Jul 14

    66. Rav’s TFW Transformation Story

    What does it really take to lose 30 pounds of body fat—and keep it off? In this inspiring guest episode of the Excelsior Health Podcast, Coach Cory sits down with TFW Sauga member Ravneet to discuss her incredible health transformation. Rather than relying on extreme diets or quick fixes, Rav shares how building simple, consistent habits helped her lose 30 pounds of body fat, improve her energy, increase her strength, and completely change her relationship with health and fitness. From walking more and prioritizing protein to strength training, hydration, and surrounding herself with a supportive community, Rav explains how focusing on sustainable lifestyle changes made all the difference. If you’ve ever felt overwhelmed by where to start or struggled to maintain your results, this conversation offers practical advice and proof that lasting transformation is possible. Episode Summary Coach Cory interviews TFW Sauga member Rev about her year-long health journey and the habits that led to her transformation. Rob reflects on committing to the entire process—including strength training, daily walking, better nutrition, hydration, and consistent coaching—which helped her achieve double-digit fat loss in her first ten weeks and ultimately lose 30 pounds of body fat while maintaining her results.   The conversation goes beyond weight loss, exploring how improved fitness has increased Rob’s energy, confidence, patience, and ability to support her aging parents. Together, Coach Cory and Rob discuss the importance of eating whole foods, staying active outside the gym, building a resilient mindset, spending time in nature, and surrounding yourself with positive relationships that support long-term health.   This episode is a powerful reminder that transformation isn’t about perfection—it’s about consistency, community, coaching, and creating habits you can sustain for life. In This Episode You’ll Learn: * How Rav lost 30 pounds of body fat through sustainable habits * Why consistency matters more than perfection * The foundational habits that created her biggest results * How strength training and daily walking worked together * Why protein, hydration, and whole foods made a difference * The importance of accountability, coaching, and the TFW Sauga community * How spending time in nature can improve stress and overall well-being * Why maintaining your results is just as important as achieving them * How better health improved Rob’s energy, confidence, and daily life * Why lasting transformation comes from building habits you can maintain 👉 If you found this episode valuable, share it with a friend, family member, coworker, or anyone who could benefit from hearing this conversation. ⸻ Chapters 00:00:00 – Meet Rev and Her Health Transformation 00:14:22 – The Habits That Led to Early Fat Loss Success 00:23:45 – The Five Pillars of Sustainable Health 00:33:30 – Nature, Community, and Building a Positive Environment 00:36:34 – What Rav Is Most Proud of After One Year 00:40:01 – How Better Health Changed Everyday Life ⸻ Hashtags

  3. Jun 25

    65. J.Lo’s Fitness Secret for Women Over 40

    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” and explains why it isn’t a secret at all. Instead of detoxes, celebrity diets, or magic solutions, the foundation comes down to consistent strength training, quality nutrition, recovery, and making health a true lifestyle. If you’re a busy professional, a mom, or someone who feels like you’ve spent years putting everyone else first, this episode will show you what’s actually required to build strength, confidence, and longevity in your 40s, 50s, and beyond. Episode Summary Coach Cory uses Jennifer Lopez as an example to explore why so many women today are aging differently than previous generations. He discusses how consistent strength training has played a major role in maintaining her physique, energy, and longevity, while emphasizing that these same principles are accessible to everyday women. The episode dives into the importance of training with both consistency and intensity, the role of nutrition and hydration, the value of recovery and sleep, and why lasting transformation comes from years of healthy habits rather than short-term programs. Throughout the conversation, Coach Cory encourages women to stop looking for shortcuts and instead focus on building the lifestyle habits that create long-term health, strength, confidence, and vitality. In This Episode You’ll Learn: * Why strength training is the foundation of healthy aging * What Coach Cory believes is the real reason J.Lo stays fit and strong * Why consistency matters more than short-term fitness challenges * The difference between simply exercising and training with intensity * How progressive overload helps build strength and muscle * Why walking, conditioning, yoga, and mobility can complement strength training * The role nutrition plays in body composition and longevity * Why hydration, recovery, and sleep are essential for results * How to approach fitness as a lifestyle rather than a temporary program * Why women can get stronger, healthier, and more confident in their 40s, 50s, and 60s 👉 If you found this episode valuable, share it with a friend, family member, coworker, or anyone who could benefit from hearing this conversation.

  4. Jun 15

    64. Do You Still Need an In person Coach in the Age of AI

    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 fitness information more accessible than ever, Coach Cory argues that information has never been the real problem. The challenge is implementation, consistency, accountability, and human connection. Coach Cory breaks down where AI can be an incredible tool for fitness, nutrition, and health education, while also explaining why great coaching, community, and personal relationships remain essential for long-term transformation. If you’ve ever wondered whether an app, chatbot, or fitness program can replace real coaching, this episode provides an honest perspective on the future of health and fitness. Episode Summary Coach Cory discusses how AI can help individuals access personalized workouts, nutrition guidance, calorie targets, and fitness information faster than ever before. However, he emphasizes that knowing what to do is rarely the issue—most people struggle with consistently doing what they already know. The conversation explores the unique value of in-person coaching, including accountability, emotional support, relationship-building, community, and helping people navigate obstacles that technology alone cannot solve. Throughout the episode, Coach Cory shares why human connection remains one of the most important drivers of health and longevity, and why the future of fitness is likely a combination of powerful AI tools and great coaching rather than one replacing the other. In This Episode You’ll Learn: * How AI can help with fitness, nutrition, and health planning * Why information is no longer the biggest barrier to success * The difference between knowing what to do and actually doing it * Why accountability is critical for long-term results * How great coaches help people overcome excuses and limiting beliefs * The role of community and human connection in health transformation * Why emotional support matters just as much as workout programming * How coaching helps people stay consistent during life’s challenges * Why the best fitness programs will combine AI with real coaching * How TFW Sauga uses accountability, community, and coaching to help members succeed 👉 If you found this episode valuable, share it with a friend, family member, coworker, or anyone who could benefit from hearing this conversation. ⸻ Chapters 00:00:00 – Do You Still Need a Coach in an AI World? 00:02:30 – Why Information Isn’t the Real Problem 00:05:45 – What AI Can’t Do for Your Fitness Journey 00:07:30 – The Power of Human Connection and Community 00:12:47 – Why Great Coaches Help You See What You Can’t See 00:14:09 – The Future: Combining AI and Great Coaching

  5. Jun 9

    63. Do You Want to Get Shredded or Get Healthy?

    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 to be shredded—they want more energy, better sleep, improved confidence, greater strength, healthier blood markers, and a body that allows them to fully enjoy life. Coach Cory breaks down the difference between pursuing health and pursuing extreme leanness, and explains why most people need to master the fundamentals before focusing on advanced fat loss strategies. Whether you’re just starting your fitness journey or you’ve been frustrated by inconsistent results, this episode will help you understand which phase of the journey you should focus on and how to build sustainable habits that create long-term success. Episode Summary Coach Cory discusses how social media has distorted our perception of what being healthy actually looks like and why many people mistakenly chase “shredded” physiques before building a healthy foundation. He explains the true cost of getting extremely lean, including the discipline, structure, recovery, calorie management, and lifestyle sacrifices often required to maintain low body fat levels. He also introduces the framework used at TFW Sauga and Excelsior Health, including the importance of a health phase before entering a dedicated fat loss phase. Throughout the episode, Coach Cory outlines three levels of fitness success—healthy, athletic and fit, and shredded—and helps listeners identify where they currently are and what they should prioritize next. The focus remains on creating sustainable habits, improving overall health, and building a lifestyle that can be maintained for years, not just weeks. In This Episode You’ll Learn: * Why being shredded and being healthy are not the same thing * How social media can create unrealistic health and fitness expectations * The hidden costs and sacrifices required to maintain very low body fat * Why most people need a health phase before a fat loss phase * The foundational habits that create long-term fitness success * How consistency drives better results than extreme short-term efforts * The difference between being healthy, athletic and fit, and shredded * Why strength training, daily movement, sleep, and whole foods matter most * How TFW Sauga helps members build sustainable health habits * Why investing in coaching, accountability, and community can accelerate progress 👉 If you found this episode valuable, share it with a friend, family member, coworker, or anyone who could benefit from hearing this conversation. ⸻ Chapters: 00:00:00 – Do You Want to Get Shredded or Get Healthy? 00:02:24 – How Social Media Distorts What Healthy Looks Like 00:06:18 – The Real Cost of Being Shredded 00:10:24 – Why Most People Need a Health Phase First 00:18:48 – The Three Levels of Fitness Success 00:30:21 – Choosing the Right Goal for Long-Term Health ⸻ Hashtags #ExcelsiorHealth #TFWSauga #CoachCory #HealthPodcast #StrengthTraining #FatLoss #Fitness #HealthyHabits #BusyProfessionals #Wellness

  6. May 13

    62. Win the Weekend to Transform Your Results

    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 disappears… and so do the results. Coach Cory explains why long-term success doesn’t come from extreme effort or “starting over every Monday”… 👉 It comes from building a lifestyle rooted in consistency, not intensity.   💡 In This Episode, You’ll Learn: * Why “starting Monday” keeps you stuck in cycles * The difference between consistency vs. all-or-nothing thinking * How small weekend habits impact long-term fat loss * Why strength training, steps, sleep, and nutrition still matter on weekends * The concept of 80/20 balance without losing progress * How to build a lifestyle where fitness becomes part of who you are This episode is a powerful reminder that real transformation happens in the moments when no one is watching. Late nights, boredom snacking, skipped workouts — 👉 those are the decisions that either move you forward… or hold you back. If you’ve been feeling stuck or inconsistent, this episode will help you shift your mindset and finally break through. 👉 Share this episode with someone who keeps “starting over” every Monday. ⸻ ⏱️ Chapters 00:00:00 – Why You’re Losing Progress on the Weekend 00:02:00 – The Problem With “Starting Monday” 00:05:00 – Consistency vs. All-or-Nothing Thinking 00:09:30 – The Habits That Actually Drive Results 00:14:30 – Winning the Weekend Mindset 00:18:00 – Final Takeaways & Action Steps ⸻ Hashtags #ExcelsiorHealth #TFWSauga #CoachCory #Consistency #FatLoss #WeekendHabits #FitnessMindset #BusyParentFitness #HealthPodcast #ExcelsiorFramework

  7. May 6

    61. Coach Emily’s Journey Into TFW Sauga

    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 environment, support system, and consistency come together. Emily opens up about: * What initially brought her into TFW * Her early challenges, nerves, and first impressions * How the environment helped her build confidence * The moments where things started to “click” * What inspired her to take the next step into coaching * How mentorship and guidance shaped her growth This episode isn’t just about fitness — it’s about identity, confidence, and stepping into something bigger than you expected. It’s a powerful reminder that most people don’t start with confidence — 👉 they build it through action, support, and consistency. If you’re someone who: * Feels intimidated starting a fitness journey * Struggles with confidence in the gym * Or has ever thought “that couldn’t be me”… Emily’s story will resonate with you. 👉 Share this episode with someone who needs to see what’s possible when you commit to your growth. ⸻ ⏱️ Chapters 00:00:00 – Introduction & Meeting Coach Emily 00:02:30 – First Experience Walking Into TFW 00:06:45 – Early Challenges & Building Confidence 00:12:10 – When Things Started to Click 00:18:30 – Transitioning From Member to Coach 00:25:00 – Lessons From the Journey

  8. Apr 27

    60. Successfull systems to improve execution & time management

    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 transformation doesn’t come from motivation… it comes from systems, structure, and discipline. Coach Cory explains why motivation is temporary, why discipline is misunderstood, and how to build a lifestyle that keeps you consistent even when you don’t feel like it. 💡 In This Episode, You’ll Learn: * Why motivation always fades (and why that’s normal) * The real definition of discipline (it’s not what you think) * How to build systems that make consistency automatic * Why environment and scheduling matter more than willpower * The role of identity in long-term health transformation * How busy professionals can stay consistent year-round This episode is especially powerful for anyone who: * Starts strong but struggles to stay consistent * Feels stuck in cycles of “on and off” fitness * Wants a realistic, sustainable approach to health The goal isn’t to feel motivated every day — 👉 it’s to build a system where you don’t need to. If this episode hits home, share it with someone who keeps starting and stopping their fitness journey. ⸻ ⏱️ Chapters 00:00:00 – Why Motivation Doesn’t Last 00:02:30 – The Problem With Relying on Feelings 00:06:00 – What Discipline Actually Means 00:10:15 – Building Systems for Consistency 00:15:40 – Environment, Identity & Habits 00:21:30 – How to Stay Consistent Long-Term

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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
    2025 - 2026
  • Episodes
    67
  • Rating
    Clean
  • Copyright
    © 2026 The Excelsior Health Podcast
  • Show Website
    The Excelsior Health Podcast