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. 1h ago

    70. 5 Rules for Busy Professionals to Transform Their Health

    Getting healthier in your 40s, 50s, and 60s doesn't necessarily require doing more. In fact, the approach that worked in your 20s may no longer be the best strategy for your current stage of life. In Episode 66 of the Excelsior Health Podcast, Coach Cory breaks down five rules for busy professionals who want to transform their health without overwhelming their already busy lives. From strength training and daily walking to recovery and nutrition, the focus is on finding the right amount of training and building habits that can actually be sustained. Coach Cory explains why more workouts aren't always better, why recovery becomes increasingly important as we get older, and why extreme dieting can ultimately make long-term health harder to maintain. The goal isn't a short-term six-week transformation—it's creating a system you can live with. Episode Summary: Coach Cory begins by addressing a common frustration: the strategies that seemed to work in your 20s and 30s may not produce the same results later in life. He explains that the fundamentals haven't necessarily changed, but the way busy professionals need to approach them can. The episode covers five key rules: stop overtraining, stop wasting time in the gym, prioritize movement, stop ignoring recovery, and stop over-dieting. For training, Coach Cory recommends focusing on three to four quality strength workouts per week rather than trying to train every day. He also discusses the value of 30–45 minutes of daily walking and explains how high-intensity cardio, yoga, Pilates, or running can be incorporated depending on individual goals and preferences. Recovery is another major focus, particularly for people in their 40s, 50s, and 60s. Coach Cory emphasizes sleep, stress management, emotional well-being, and proactively addressing physical issues. Finally, he explains why sustainable nutrition isn't about depriving yourself. Instead, it's about eating nutrient-dense foods, understanding calories, developing a consistent eating structure, and allowing room for favorite foods in moderation. In This Episode You'll Learn: - Why the fitness strategies that worked in your 20s may need to change later in life - Why busy professionals don't need to strength train six or seven days a week - How three to four quality strength workouts can provide significant results - Why spending three hours in the gym isn't necessary for most busy professionals - How 30–45 minutes of daily walking can support health and fat loss - Where high-intensity cardio, running, yoga, and Pilates can fit into your routine - Why recovery becomes increasingly important as you get older - How sleep and stress management contribute to recovery - Why over-dieting can make sustainable health more difficult - How tracking calories and macros can create greater flexibility with food - Why building a repeatable system is more sustainable than following a short-term diet 👉 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 – Why Your Old Fitness Strategies May Not Work Anymore 00:02:49 – Rule #1: Stop Overtraining 00:10:54 – Rule #2: Stop Wasting Time in the Gym 00:13:25 – Rule #3: Prioritize Daily Movement 00:19:13 – Rule #4: Stop Ignoring Recovery 00:21:35 – Rule #5: Stop Over-Dieting

  2. Sep 11

    69. How to Increase Weights and Train to Failure

    Are you actually getting stronger from your workouts—or are you just going through the motions? In Episode 65 of the Excelsior Health Podcast, Coach Cory breaks down one of the most important—and often confusing—aspects of strength training: how to know when to increase your weights and how close to failure you should train. He explains progressive overload, proper form, rep ranges, intensity, and reps in reserve so you can approach your workouts with a clear strategy instead of randomly choosing heavier weights. Coach Cory also explains why the approach should change depending on whether you're doing a strength exercise, a muscle-building exercise, or an accessory movement. From squats, deadlifts, and bench presses to bicep curls and tricep extensions, you'll learn how to determine when to increase the weight, when to stay where you are, and when you need to reduce the load. Episode Summary: Coach Cory begins by explaining progressive overload—the gradual increase of weight or repetitions over time—and why simply showing up consistently isn't enough. To get stronger and build muscle, you also need to learn how to train at an appropriate intensity and get close to failure. He outlines a practical process for increasing weights: first assess form, tempo and control, range of motion, and whether you're reaching the prescribed rep range. Using a goblet squat example, he demonstrates how someone can progressively increase their weight while still maintaining proper technique and staying within the target rep range. The episode then breaks down how Coach Cory approaches intensity across different types of exercises. Heavy compound strength movements require more caution and typically leave 1–3 reps in reserve, while hypertrophy exercises can be pushed much closer to failure. Accessory exercises using lighter weights can generally be trained very close to failure while maintaining good form. Finally, Coach Cory emphasizes that understanding strength training doesn't come from simply listening to information—it comes from putting it into practice. He explains how working with an experienced coach can help busy professionals learn these concepts faster and apply them safely and effectively. In This Episode You'll Learn: - What progressive overload means and why it matters - How to know when it's time to increase your weights - Why good form should come before increasing the load - How tempo, control, and range of motion affect your training - Why prescribed rep ranges are important - What "reps in reserve" means - How close to failure you should train during strength exercises - How training to failure differs during hypertrophy exercises - Why accessory exercises can generally be pushed closer to failure - How to recognize when you should increase, maintain, or decrease your weight - Why simply doing the exercises isn't enough—you need to learn how to execute them - How coaching can help you safely apply progressive overload and strength-training principles 👉 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 – Progressive Overload & Training to Failure 00:03:33 – When Should You Increase the Weight? 00:05:14 – Rep Ranges & the Goblet Squat Example 00:08:52 – Understanding Failure & Reps in Reserve 00:13:29 – Training to Failure for Muscle Growth 00:16:44 – Accessory Exercises & Final Training Takeaways

  3. Aug 26

    68. I've Done Everything, But I Can't Get Results

    “I've done everything, but I just can't get results.” If you've ever said this about your health or fitness—or know someone who constantly feels like they've tried everything—this episode is for you. Coach Cory breaks down some of the most common reasons people aren't seeing the progress they want and challenges the idea that they've truly exhausted all of their options. For busy professionals balancing careers, kids, and everyday life, transforming your health doesn't require doing everything perfectly. But it does require taking consistent action on the fundamentals: strength training, nutrition and habit tracking, daily walking, sleep, hydration, and managing calorie-containing beverages. In this episode, Coach Cory explains what these habits actually look like in practice and why consistency—not perfection—is what ultimately creates results. Episode Summary: Coach Cory starts by addressing the common claim, “I've tried everything, but nothing works.” He explains that while people may be doing some healthy things—walking, playing sports, or occasionally lifting weights—there is a major difference between being active and following a consistent strength-training program. He then walks through five foundational areas that can make a major difference in health and fat-loss results: strength training, tracking nutrition and habits, intentional walking, sleep, and hydration/beverage choices. The episode emphasizes that these habits don't need to be executed perfectly. Coach Cory discusses starting with manageable commitments, building consistency over time, and eventually turning healthy behaviors into part of your identity and daily routine. In This Episode You'll Learn: - Why casually exercising isn't the same as consistent strength training - Why Coach Cory recommends strength training three times per week as a foundation - How tracking calories, macros, and habits can reveal what you're actually consuming - Why intentional 30–45 minute walking workouts can support fat loss and overall health - How daily step goals can contribute to health and longevity - Why sleep is a necessity—not a luxury—for health and fat loss - How sugary beverages and alcohol can quietly add significant calories - Why replacing high-calorie beverages with zero-calorie options can be a simple starting point - How small, consistent habits can eventually become part of your identity - Why you don't need 100% execution to make meaningful 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 – “I've Done Everything, But I Can't Get Results” 00:01:46 – Why Strength Training Is Non-Negotiable 00:07:43 – Tracking Nutrition, Calories & Habits 00:11:19 – The Power of Walking & Daily Steps 00:15:48 – Sleep, Hydration & Beverage Choices 00:24:09 – Stop Making Excuses: Action Creates Results

  4. 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

  5. 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

  6. 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.

  7. 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

  8. 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

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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
    70
  • Rating
    Explicit
  • Copyright
    © 2026 The Excelsior Health Podcast
  • Show Website
    The Excelsior Health Podcast