The Excelsior Health Podcast

Cory Fernandes
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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. 1D AGO

    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

  2. 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

  3. 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

  4. 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

  5. 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

  6. FEB 2

    49. 3 Things Coach Cory Hates About the Fitness Industry

    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, strength, and long-term lifestyle change. 💡 In This Episode, You’ll Learn:  • Why “this ONE thing changed everything” is a misleading sales tactic  • How polarizing and negative fitness content creates confusion  • Why lack of transparency (filters, surgery, PEDs) hurts everyday people  • The difference between workouts, programs, and true lifestyle change  • Why exercise is only 5–10% of fat-loss success  • How to spot coaches and information you can actually trust If you’ve ever felt overwhelmed, discouraged, or skeptical about fitness advice online—this episode will help you see through the noise and refocus on simple, sustainable fundamentals. 👉 If this episode helped you think more clearly about fitness advice, share it with someone who’s tired of being misled by trends.  ⸻ ⏱️ Chapters (6 Total): 00:00:00 – Introduction: Why the Fitness Industry Is Confusing 00:00:48 – Problem #1: Polarizing “One Thing” Sales Tactics 00:06:32 – Why Negativity & Call-Out Culture Hurt More Than Help 00:08:01 – Problem #2: Lack of Transparency & Honesty 00:11:41 – Problem #3: Overhyping Workouts Instead of Lifestyle 00:14:25 – Final Recap: How to Filter Fitness Advice Correctly ⸻ #ExcelsiorHealth #TFWSauga #CoachCory #FitnessIndustry #HealthPodcast #BusyParentFitness #FatLossTruth #StrengthTraining #LifestyleOverWorkouts #ExcelsiorFramework

    15 min

  7. JAN 26

    48. (Part 2) 10 Lessons from 10 Years of Coaching & Life Transformation

    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. 💡 In This Episode (Part 2), You’ll Learn:  • Why your peer group’s expectations quietly shape your results  • How environment beats willpower every time  • Why health is the crown only the sick can see  • How obsession, focus, and vision turn dreams into reality  • The truth about change: hard → messy → beautiful  • Why people underestimate what they can do in 10 years—and how to think long-term This episode closes out the 10-lesson framework and challenges you to stop chasing quick wins—and start building a life, body, and mindset that lasts. 👉 Watch Part 1 first, then share this episode with someone who’s ready to commit to the long game. ⸻ ⏱️ Chapters (6 Total): 00:00:00 – Lesson #6: Your Peer Group Shapes Your Standards 00:09:55 – Lesson #7: Health Is the Crown Only the Sick Can See 00:14:12 – Lesson #8: Obsession, Focus & Vision 00:19:02 – Lesson #9: Change Is Hard, Then Messy, Then Beautiful 00:22:50 – Lesson #10: What 10 Years Can Really Accomplish 00:25:40 – Final Reflections & Closing Message ⸻ #ExcelsiorHealth #TFWSauga #CoachCory #LifeLessons #HealthTransformation #LongTermThinking #EnvironmentMatters #BusyParentFitness #HealthPodcast

    26 min

  8. JAN 20

    47. 10 Lessons from 10 Years of Coaching & Life Transformation (Part 1)

    🚨 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, confidence, and standards. 💡 In This Episode (Part 1), You’ll Learn:  • Why growth requires discomfort—and comfort keeps you stuck  • How the meaning you attach to challenges shapes your future  • Why repetition is the true path to mastery in fitness and life  • How confidence is built by keeping promises to yourself  • Why pursuing excellence is exhausting—but worth it This episode sets the foundation for Part 2, where Cory continues breaking down the remaining lessons and how to apply them to your health, career, and personal life. 👉 Watch Part 2 next to complete the full 10-lesson framework. 👉 If this episode resonated, share it with someone committed to growth. ⸻ ⏱️ Chapters (6 Total): 00:00:00 – Introduction & 10-Year Reflection 00:05:00 – Lesson #1: Get Comfortable Being Uncomfortable 00:11:30 – Lesson #2: The Meaning You Attach Shapes Your Life 00:17:00 – Lesson #3: Repetition Is the Mother of Skill 00:22:00 – Lesson #4: Confidence Comes from Self-Trust 00:27:00 – Lesson #5: Excellence Is Exhausting (And Worth It) ⸻ #ExcelsiorHealth #TFWSauga #CoachCory #LifeLessons #HealthTransformation #BusyParentFitness #PersonalDevelopment #LeadershipThroughFitness #HealthPodcast

    31 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
    54
  • Rating
    Clean
  • Copyright
    © 2026 The Excelsior Health Podcast
  • Show Website
    The Excelsior Health Podcast