The Excelsior Health Podcast

Cory Fernandes
  • 0.0 (0)
  • 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

    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

  2. JAN 12

    46. My Goal Setting Framework for Transformational Results

    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 schedule. 💡 In This Episode, You’ll Learn:  • How to define your 5 lifetime big targets (the categories that shape your life)  • Why core values are the rules that guide you through adversity  • How to set SMART 1–3 year goals that actually get achieved  • Why your Word of the Year keeps you focused and intentional  • How to turn big goals into a 12-week plan with urgency  • Why winning the day with a Power List leads to winning the decade This episode ties together mindset, clarity, discipline, and execution—showing you how real transformation happens one day, one week, one quarter at a time. 👉 If you’re planning your next year—or your next decade—share this episode with someone who’s ready to stop drifting and start building. ⸻ ⏱️ Chapters (6 Total): 00:00:00 – Introduction & Why Goal Setting Changed Cory’s Life 00:07:30 – Lifetime Big Targets & Core Values Explained 00:15:45 – Setting Big Goals & Defining Your Why Power 00:21:10 – Word of the Year & Creating Focus 00:27:00 – The 12-Week Plan & Turning Goals Into Action 00:34:45 – Weekly Game Plan, Power List & Final Lessons ⸻ #ExcelsiorHealth #TFWSauga #GoalSetting #CoachCory #HealthPodcast #BusyParentFitness #PersonalDevelopment #ExcelsiorFramework #DisciplineEqualsFreedom

    40 min

  3. JAN 5

    45. 10 Things You MUST Know to Transform Your Health in 2026

    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 people create real, lasting transformation. 💡 In This Episode, You’ll Learn:  • Why calories in vs. calories out still matter (and how to simplify it)  • How macronutrients shape your physique and micronutrients shape how you feel  • Why strength, performance, and progressive overload change your body faster than cardio  • Why sleep is a necessity, not a luxury  • How walking acts as one of the most powerful tools for fat loss and mental health  • Why tracking, measuring, and repetition are the true drivers of long-term success This episode is a foundational blueprint — perfect for anyone starting (or restarting) their health journey in 2026 and looking for clarity, structure, and direction. 👉 If you want to raise your standards in the new year — share this episode with someone who’s ready to stop guessing and start executing. ⸻ ⏱️ Chapters (6 Total): 00:00:00 – Introduction: 10 Truths for Transforming in 2026 00:02:00 – Calories, Weight Loss & Simple Fat-Loss Foundations 00:06:00 – Macros, Micros & Body Composition Explained 00:13:30 – Strength, Performance & Progressive Overload 00:19:15 – Sleep, Walking & Recovery as Game-Changers 00:24:45 – Tracking, Repetition & Building Skills for Life ⸻ #ExcelsiorHealth #TFWSauga #HealthTransformation #BusyParentFitness #CoachCory #FitnessFoundations #StrengthTraining #FatLossBlueprint #HealthPodcast #ExcelsiorFramework

    34 min

  4. 12/29/2025

    44. From Cancer Survivor to Confident Leader. Diana's Transformation Story

    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, and self-worth through the Excelsior Health Framework, Diana’s story will resonate with busy parents, professionals, and anyone who’s ever felt lost, burnt out, or stuck. 💡 In This Episode, You’ll Learn:  • How Diana rebuilt her health after cancer and years of neglect  • Why fitness became the foundation for confidence, leadership, and self-belief  • How strength training changed her posture, mindset, and identity  • The power of community, coaching, and consistency over perfection  • Why health transformation is a lifelong journey, not a phase  • How fitness helped her become a better leader, parent, and role model This episode is a reminder that you are not broken—you are becoming. 👉 If you know someone navigating health challenges, burnout, or self-doubt, share this episode with them. It may be the hope they need. ⸻ ⏱️ Chapters (6 Total): 00:00:00 – Introduction & Diana’s Background 00:04:30 – Motherhood, Medical Trauma & Losing Herself 00:09:30 – Cancer Diagnosis & Survival Mindset 00:15:30 – Starting Fitness After Rock Bottom 00:21:30 – Confidence, Leadership & Identity Shifts 00:33:30 – Lessons Learned & Advice for Anyone Struggling ⸻

    47 min

  5. 12/24/2025

    43. Two Women, Two Journeys | Their Fitness Industry Experience

    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—especially for busy professionals and parents who want results without judgment, extremes, or pressure. 💡 In This Episode, You’ll Learn:  • What women often struggle with most when starting a fitness journey  • Why many fitness spaces fail to make women feel safe or supported  • How confidence is built through strength, not aesthetics  • The importance of coaching, community, and accountability  • How finding the right environment changes everything  • Advice for women who feel intimidated, discouraged, or stuck This is a powerful reminder that fitness should empower you—not break you down. 👉 If you know a woman who’s struggled with gyms, confidence, or consistency, share this episode with her. It might be the encouragement she needs to start again. ⸻ ⏱️ Chapters (6 Total): 00:00:00 – Introduction & Guest Introductions 00:02:00 – First Experiences with the Fitness Industry 00:06:30 – Feeling Intimidated, Judged, or Overlooked 00:12:30 – Finding the Right Gym, Coach & Community 00:18:30 – Building Confidence Through Strength Training 00:24:30 – Advice for Women Starting (or Restarting) Their Journey ⸻ #ExcelsiorHealth #TFWSauga #WomenInFitness #FitnessJourney #BusyParentFitness #CoachCory #HealthPodcast #ConfidenceThroughStrength #ExcelsiorFramework #RealFitnessTalk

    35 min

  6. 12/15/2025

    42. Losing 100+ Pounds & Never Giving Up On The Journey | Reena’s Transformation Story

    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 through consistency, community, and belief. This episode is a must-listen for busy parents, professionals, and anyone who feels like they’ve “failed too many times” to try again. 💡 In This Episode, You’ll Learn:  • How Reena lost over 100 pounds while raising two kids and working full-time  • Why walking, simple strength training, and habits beat extreme workouts  • The mental battle of identity, loose skin, and self-worth after massive weight loss  • Why accountability and community matter more than motivation  • How saying “no” to social events accelerated her results  • Why being “selfish” with your health actually makes you a better parent and partner This episode is proof that you don’t need perfection—you need persistence. 👉 If this story inspired you, share this episode with someone who needs hope that change is still possible. ⸻ ⏱️ Chapters (6 Total): 00:00:00 – Introduction & Reena’s Background 00:03:00 – Motherhood, Trauma & the Breaking Point 00:08:30 – Starting the Journey: From 300 lbs to Consistency 00:14:30 – Losing 100+ Pounds, Setbacks & COVID Transformation 00:21:30 – Mindset, Identity Shifts & Saying No 00:31:00 – Lessons Learned & Advice for Anyone Struggling ⸻ #ExcelsiorHealth #TFWSauga #WeightLossJourney #BusyParentFitness #TransformationStory #CoachCory #100PoundWeightLoss #HealthPodcast #ExcelsiorFramework #NeverGiveUp

    56 min

  7. 12/08/2025

    41. The 5 Myths Holiding Busy Professionals Back from Transforming Their Health. Myth #5 – Stop Dieting & Start Training for Life

    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, everything changes. 💡 In This Episode, You’ll Learn:  • Why diets fail 7–8 times per year for most people    • The difference between working out vs. training with purpose  • How eating windows, protein targets, and hydration become sustainable  • Why you only need 4–5 core exercises repeated consistently to transform your body  • How tracking weights, reps, and body fat accelerates results  • Why busy professionals must replace “phases” with lifestyle habits Coach Cory breaks down exactly how to replace extreme approaches with systems that you can follow for months and years, not days or weeks. 👉 If you know someone stuck in the diet cycle, share this episode — it may be the breakthrough they’ve been waiting for. ⸻ ⏱️ Chapters (6 Total): 00:00:00 – Introduction: Myth #5 Explained 00:01:00 – Dieting Cycles & Why Quick Fixes Fail 00:04:00 – Lifestyle Nutrition: Eating Windows, Protein & Real Food 00:07:00 – Lifestyle Habit Building for Busy Professionals 00:10:00 – Training vs. Working Out: The Real Difference 00:15:00 – Final Recap of All 5 Myths & Closing Message ⸻ #ExcelsiorHealth #TFWSauga #StopDietingStartLiving #LifestyleTransformation #StrengthTraining #BusyParentFitness #CoachCory #HealthPodcast #ExcelsiorFramework #SustainableFitness

    18 min

  8. 12/05/2025

    40. The 5 Myths Holding Busy Professionals Back from Transforming Their Health. Myth #4 – “I’m Too Old” | Why Age Is NOT the Problem

    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 their lives, to practical steps anyone can start today, this episode shows that it is never too late to rebuild your health, strength, and energy. 💡 In This Episode, You’ll Learn:  • Why metabolism stays stable from your 20s through your early 60s    • How lifestyle changes — not age — cause weight gain  • Inspiring transformations from TFW Sauga students in their 50s and 60s  • Why losing strength speeds up aging (and how to reverse it)  • The foundational habits every 40–60+ year old needs to thrive  • How one year of consistent effort can add DECADES to your life If you’ve ever felt discouraged because of your age, this episode is your reminder: you’re not too old — you’re just getting started. 👉 Know someone in their 40s, 50s, or 60s who feels like it’s “too late”? Share this episode with them. It might change their life. ⸻ ⏱️ Chapters (6 Total): 00:00:00 – Introduction: Breaking Myth #4 00:01:00 – Why Your Metabolism Didn’t Slow Down the Way You Think 00:04:00 – Lifestyle, Not Age: The Real Cause of Weight Gain 00:07:00 – Inspiring Transformations in Their 50s & 60s 00:12:00 – Strength, Power & Muscle: Aging in Reverse 00:18:00 – The Essential Habits for Transforming Your Health at Any Age ⸻ #excelsiorhealth  #tfwsauga  #TooOldIsAMyth #fitnessover40  #fitnessover50  #strengthtraining  #busyparentfitness  #healthtransformation  #coachcory  #longevity

    24 min
See All (47)

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
    47
  • Rating
    Clean
  • Copyright
    © 2026 The Excelsior Health Podcast
  • Show Website
    The Excelsior Health Podcast