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. 4D AGO

    57. What a REAL Personal Training Session Should Look Like

    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. ⸻ 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

    24 min

  2. MAR 24

    56. The Best Fitness Service for Busy Professionals

    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. ⸻ 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

    33 min

  3. MAR 16

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

    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. ⸻ 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

    55 min

  4. MAR 11

    54. Ramadan Nutrition for Busy Professionals with Coach Jabbar

    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. ⸻ ⏱️ 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

    33 min

  5. MAR 1

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

    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. ⸻ ⏱️ 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

    20 min

  6. FEB 23

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

    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.  ⸻ ⏱️ 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 ⸻ #ExcelsiorHealth #TFWSauga #CoachCory #GLP1 #Ozempic #Mounjaro #WeightLossJourney #StrengthTraining #BusyParentFitness #HealthPodcast

    36 min

  7. FEB 17

    51. Intermittent Fasting Made Simple (FAST Framework Explained)

    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. ⸻ ⏱️ 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

    30 min

  8. FEB 9

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

    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. ⸻ ⏱️ 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 ⸻ #ExcelsiorHealth #TFWSauga #CoachCory #HealthOwnership #ObesityGene #FatLossTruth #BusyParentFitness #HealthPodcast #LifestyleOverLabels #ExcelsiorFramework

    23 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
    2025 - 2026
  • Episodes
    57
  • Rating
    Clean
  • Copyright
    © 2026 The Excelsior Health Podcast
  • Show Website
    The Excelsior Health Podcast