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

    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

  2. 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

  3. 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

  4. 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

  5. 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

  6. 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

  7. 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

  8. 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
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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
    51
  • Rating
    Clean
  • Copyright
    © 2026 The Excelsior Health Podcast
  • Show Website
    The Excelsior Health Podcast