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. 12h ago

    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

    33 min

  2. May 13

    62. Win the Weekend to Transform Your Results

    You don’t lose your fitness results during the week… 👉 You lose them on the weekend. In this episode of the Excelsior Health Podcast, Coach Cory Fernandes breaks down one of the most overlooked reasons people struggle with fat loss and consistency: weekend habits. Most people are disciplined Monday to Friday — they train, eat well, and stay on track. But once the weekend hits, structure disappears… and so do the results. Coach Cory explains why long-term success doesn’t come from extreme effort or “starting over every Monday”… 👉 It comes from building a lifestyle rooted in consistency, not intensity.   💡 In This Episode, You’ll Learn: * Why “starting Monday” keeps you stuck in cycles * The difference between consistency vs. all-or-nothing thinking * How small weekend habits impact long-term fat loss * Why strength training, steps, sleep, and nutrition still matter on weekends * The concept of 80/20 balance without losing progress * How to build a lifestyle where fitness becomes part of who you are This episode is a powerful reminder that real transformation happens in the moments when no one is watching. Late nights, boredom snacking, skipped workouts — 👉 those are the decisions that either move you forward… or hold you back. If you’ve been feeling stuck or inconsistent, this episode will help you shift your mindset and finally break through. 👉 Share this episode with someone who keeps “starting over” every Monday. ⸻ ⏱️ Chapters 00:00:00 – Why You’re Losing Progress on the Weekend 00:02:00 – The Problem With “Starting Monday” 00:05:00 – Consistency vs. All-or-Nothing Thinking 00:09:30 – The Habits That Actually Drive Results 00:14:30 – Winning the Weekend Mindset 00:18:00 – Final Takeaways & Action Steps ⸻ Hashtags #ExcelsiorHealth #TFWSauga #CoachCory #Consistency #FatLoss #WeekendHabits #FitnessMindset #BusyParentFitness #HealthPodcast #ExcelsiorFramework

    19 min

  3. May 6

    61. Coach Emily’s Journey Into TFW Sauga

    How does someone go from walking into a gym for the first time… to becoming a coach inside it? In this episode of the Excelsior Health Podcast, Coach Cory Fernandes sits down with Coach Emily to share her full journey — from her first experience stepping into TFW Sauga to eventually becoming part of the coaching team. This is a real, relatable story that highlights what happens when the right environment, support system, and consistency come together. Emily opens up about: * What initially brought her into TFW * Her early challenges, nerves, and first impressions * How the environment helped her build confidence * The moments where things started to “click” * What inspired her to take the next step into coaching * How mentorship and guidance shaped her growth This episode isn’t just about fitness — it’s about identity, confidence, and stepping into something bigger than you expected. It’s a powerful reminder that most people don’t start with confidence — 👉 they build it through action, support, and consistency. If you’re someone who: * Feels intimidated starting a fitness journey * Struggles with confidence in the gym * Or has ever thought “that couldn’t be me”… Emily’s story will resonate with you. 👉 Share this episode with someone who needs to see what’s possible when you commit to your growth. ⸻ ⏱️ Chapters 00:00:00 – Introduction & Meeting Coach Emily 00:02:30 – First Experience Walking Into TFW 00:06:45 – Early Challenges & Building Confidence 00:12:10 – When Things Started to Click 00:18:30 – Transitioning From Member to Coach 00:25:00 – Lessons From the Journey

    42 min

  4. Apr 27

    60. Successfull systems to improve execution & time management

    f you’ve ever said, “I just need more motivation to get started”… this episode is for you. In this episode of the Excelsior Health Podcast, Coach Cory Fernandes breaks down one of the biggest misconceptions in fitness and health: 👉 Motivation is not the answer. Most people rely on motivation to start — and then fall off as soon as life gets busy, stressful, or inconvenient. But real, lasting transformation doesn’t come from motivation… it comes from systems, structure, and discipline. Coach Cory explains why motivation is temporary, why discipline is misunderstood, and how to build a lifestyle that keeps you consistent even when you don’t feel like it. 💡 In This Episode, You’ll Learn: * Why motivation always fades (and why that’s normal) * The real definition of discipline (it’s not what you think) * How to build systems that make consistency automatic * Why environment and scheduling matter more than willpower * The role of identity in long-term health transformation * How busy professionals can stay consistent year-round This episode is especially powerful for anyone who: * Starts strong but struggles to stay consistent * Feels stuck in cycles of “on and off” fitness * Wants a realistic, sustainable approach to health The goal isn’t to feel motivated every day — 👉 it’s to build a system where you don’t need to. If this episode hits home, share it with someone who keeps starting and stopping their fitness journey. ⸻ ⏱️ Chapters 00:00:00 – Why Motivation Doesn’t Last 00:02:30 – The Problem With Relying on Feelings 00:06:00 – What Discipline Actually Means 00:10:15 – Building Systems for Consistency 00:15:40 – Environment, Identity & Habits 00:21:30 – How to Stay Consistent Long-Term

    31 min

  5. Apr 20

    59. Power Protein — The Simplest Fat Loss Fix

    Most people think they have a fat loss problem… But in reality, they have a protein problem. In this episode of the Excelsior Health Podcast, Coach Cory Fernandez breaks down why protein is the single most important nutrition habit for busy professionals looking to lose fat, build muscle, and improve energy. Instead of overcomplicating calories, carbs, and restrictive diets, this episode simplifies everything into one powerful focus: eat more high-quality protein consistently.   Coach Cory explains exactly why protein works and gives you practical strategies you can apply immediately — even with a busy schedule. 💡 In This Episode, You’ll Learn:  • Why protein is the most filling macronutrient (and reduces cravings)  • How protein helps you stay in a calorie deficit without willpower  • Why preserving muscle is critical for fat loss and metabolism  • The role of protein in improving body composition (lean vs. “skinny fat”)  • How protein increases calorie burn through the thermic effect of food  • Why most people are under-consuming protein — not overeating it You’ll also get simple, actionable systems to make protein easy: ✔️ Anchor every meal around protein ✔️ Aim for 30–40g per meal ✔️ Front-load protein early in the day ✔️ Use convenient options like shakes, Greek yogurt, and prepped meals ✔️ Follow a simple daily target based on your goal body weight This episode is a must-listen if you’ve been struggling with cravings, low energy, or inconsistent fat loss. 👉 Share this episode with someone who’s trying to lose weight but keeps getting stuck.

    21 min

  6. Apr 9

    58. 5 Habits of High-Performing Busy Professionals

    What separates high-performing busy professionals from those who constantly struggle with their health and energy? In this episode of the Excelsior Health Podcast, Coach Cory shares the five non-negotiable habits that successful professionals use to stay strong, healthy, and productive. Busy professionals often feel overwhelmed trying to balance career, family, and personal health. But the difference between those who thrive and those who burn out often comes down to consistent daily habits and systems.   Coach Cory breaks down the foundational habits that help leaders maintain their energy, improve their health, and perform at a high level in every area of life. In this episode you’ll learn: • Why successful professionals schedule their workouts like meetings • The difference between strength training vs. just “sweating” in workouts • How controlling your morning routine sets the tone for the day • Why structured eating beats emotional eating • How sleep, boundaries, and recovery protect your energy Coach Cory also explains how strength training acts as a keystone habit that improves sleep, nutrition, focus, and productivity across your entire life. If you’re a busy professional looking to lose fat, restore energy, and stay consistent with fitness, this episode outlines the habits that make it possible. ⸻ Chapters 00:00:00 – Introduction: Habits of High-Performing Professionals 00:01:10 – Habit #1: Schedule Training Like a Meeting 00:05:20 – Habit #2: Strength Over Sweating 00:08:10 – Habit #3: Control Your Mornings 00:11:55 – Habit #4: Eat With Structure, Not Emotion 00:16:05 – Habit #5: Protect Your Energy

    20 min

  7. Mar 31

    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

  8. 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
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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
    63
  • Rating
    Clean
  • Copyright
    © 2026 The Excelsior Health Podcast
  • Show Website
    The Excelsior Health Podcast