In this episode, I sit down with Ashley Kaltwasser to talk about what it really takes to stay competitive in today’s bikini division. We cover how the standard has evolved, why more upper body and overall density are now required, and how conditioning, judges’ feedback, and long-term patience all shape success at the pro level.

We also get into the new Fit Model division, the bikini points system, competing soon after turning pro, post-show food decisions, and why staying closer to stage weight can make prep more productive. This is a great conversation for competitors, coaches, and athletes trying to understand the realities of bikini bodybuilding, improvement seasons, and pro-level longevity.

Timestamps:

- [00:00 – 02:54] – Intro to Ashley Kaltwasser.

- [02:55 – 09:28] – When it became clear significant physique changes were needed to stay competitive.

- [09:29 – 13:21] – The growth of upper body development, changing conditioning expectations, and how even small shifts matter at the top level.

- [13:22 – 16:23] – Taking judges’ feedback without a negative attitude.

- [16:24 – 22:20] – Ashley’s reaction to the Fit Model division.

- [22:21 – 25:23] – Lessons from early Fit Model judging.

- [25:24 – 30:57] – Thoughts on the bikini pro points system.

- [30:58 – 36:10] – Why new pros should compete soon after earning their card, plus Ashley’s recent feedback and current areas of focus.

- [36:11 – 39:01] – Shows Ashley has on her radar.

- [39:02 – 42:31] – Common challenges Ashley sees in athletes she works with.

- [42:32 – 48:58] – Her mentality around adherence outside of prep, intuitive eating, and maintaining structure without being overly rigid year-round.

- [48:59 – 52:03] – Post-show meals and the cost of bingeing.

- [52:04 – 56:29] – Weight gain between shows, muscle maturity, and why more bodyweight isn’t always the answer for bikini improvement.

Links & Resources:

Follow Ashley on Instagram: @ashleykfit

Work With Ashley: https://teamelitephysique.com/ashley-kaltwasser

Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/

https://coryfit.com/

⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min

⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultation

For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/

⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

In this episode, I break down how long a fat loss phase should realistically last before it becomes counterproductive.

I explain how dietary fatigue builds over time, the psychological and physiological signals that your diet is reaching its limit, and why pushing a deficit too long often leads to burnout, adherence issues, and stalled progress.

We also cover why fat loss should be more aggressive early, the role of refeeds and diet breaks, and how to recognize when it’s time to end the diet and move to maintenance so you can set yourself up for a more successful future fat loss phase.

Timestamps:

- [00:00 – 08:57] – Introduction and the client story that sparked the question of how long someone should diet.

- [08:58 – 12:29] – My belief on total time spent dieting and why the cost of dieting eventually outweighs the benefit.

- [12:30 – 14:29] – The typical maximum length for a fat loss phase and when dieting becomes less productive.

- [14:30 – 15:59]– How to determine your personal dieting timeline.

- [16:00 – 17:49] – Defining dietary fatigue and how psychological stress builds during a prolonged diet.

- [17:50 – 21:59] – Signs of psychological burnout.

- [22:00 – 22:56] – The importance of giving yourself grace.

- [22:57 – 27:29] – Physiological burnout and why trying to recomp slowly often prolongs dieting fatigue.

- [27:30 – 31:39] – Physical signs of dietary fatigue.

- [31:40 – 34:31] – Strategies to manage dietary fatigue.

- [34:32 – 36:56] – When to implement a diet break.

- [36:57 – 40:49] – Why struggling during a diet isn’t weakness.

- [40:50 – 45:00] – Signs it may be time to end a fat loss phase.

- [45:01 – 50:24] – Why maintenance phases are essential and how stepping out of a deficit improves long-term results.

Links & Resources:

Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/

https://coryfit.com/

⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min

⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultation

For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/

⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

In this episode, I break down how to approach cheat meals, untracked meals, and “off-plan” eating without blowing your progress — or your mindset.

If you’ve ever felt anxious going into a free meal, guilty afterward, or stuck in the cycle of overdoing it and then trying to “undo” it… this episode is for you.

I walk through how to evaluate the true cost of a cheat meal — not just calories, but digestion, sleep, scale weight, training performance, and mental bandwidth — and how to use these meals as tools instead of setbacks.

Timestamps:

- [00:00 – 04:14] – Why cheat meals trigger anxiety + the real problem isn’t the calories

- [04:15 – 06:59] – The opportunity cost: scale weight, digestion, sleep & training performance

- [07:00 – 11:36] – The real purpose of untracked meals (and when to use them)

- [11:37 – 16:32] – The “fixed calorie cost” of a cheat meal

- [16:33 – 19:57] – Eating to satisfaction vs. eating to completion

- [19:58 – 23:38] – What to consider if you still have fat to lose

- [23:39 – 29:39] – Travel, date nights & ordering strategically at restaurants

- [29:40 – 33:08] – Multiple untracked meals: how to manage macro spillover

- [33:09 – 36:28] – When to practice the skill in maintenance or a build

- [36:29 – 42:42] – Cheat meals aren’t for the weak (and they don’t magically burn fat)

Links & Resources:

Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/

https://coryfit.com/

⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min

⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultation

For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/

Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

In this episode, I sat down with IFBB Bikini Pro Hope Castelli to unpack what it really takes to grow in this sport — physically, mentally, and strategically. We talked about her journey from gymnast to powerlifter to IFBB Pro, the hard lessons around stress and sleep, outgrowing coaches, building real muscle as a female athlete, and navigating PED conversations in an untested federation.

We also dive into the evolving landscape of bikini, the new Olympia qualification system, heavy training, mindset shifts, and why some pros are transitioning to Fit Model. Whether you’re a competitor, coach, or serious lifter trying to build a pro-level physique, this episode pulls back the curtain on what actually matters.

Timestamps:

- [00:00 – 04:29] – From gymnast to IFBB Pro: Hope’s first competing experience

- [04:30 – 10:12] – Stress, sleep & outgrowing your coach

- [10:13 – 13:59] – What to look for in a coach as you level up

- 14:00 – 19:58] – Fixing sleep, managing stress & unlocking growth

- [19:59 – 24:39] – Heavy training, muscle density & female physiology

- [24:40 – 29:42] – Are you actually training hard enough?

- [29:43 – 32:02] – PED reality in bikini: honest conversations with athletes

- [32:03 – 36:28] – Natural vs enhanced competitors: managing expectations

- [36:29 – 39:59] – Progressive overload & elite-level training strategy

- [40:00 – 43:42] – Olympia qualification changes & pro strategy

- [43:43 – 46:04] – Bikini vs Fit Model: is the sport shifting?

- [46:05 – 49:42] – Long-term sustainability, femininity & competing with intention

Links & Resources:

Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/

Follow Hope on Instagram: https://www.instagram.com/hopes_fit_ifbbpro/?hl=en

https://coryfit.com/

⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min

⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultation

For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/

⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

In this episode, I break down the real reasons your last diet didn’t work — and it’s probably not what you think.

If you’ve ever felt like you were “doing everything right” but the scale wouldn’t move… or you lost weight only to gain it all back… this is for you.

I walk through the most common fat loss mistakes I see as a coach — from not actually being in a calorie deficit, to weekend overeating, to inconsistent activity, to poor post-diet transitions. We also dive into recomposition, diet timelines, and the harsh truth about unrealistic expectations.

Most diets don’t fail because your metabolism is broken. They fail because of execution gaps, emotional decision-making, or poor exit strategies.

If fat loss has felt confusing, frustrating, or inconsistent — this episode will give you clarity and a practical framework to fix it.

Timestamps:

- [00:00 – 01:42] – Why most diets fail (it’s not your metabolism)

- [01:43 – 06:43] – Reason 1: You weren’t actually in a calorie deficit

- [06:44 – 11:12] – Reason 2: Extra bites, licks & untracked calories add up

- [11:13 – 17:46] – Reason 3: Weekly cheat meals sabotaging fat loss

- [17:47 – 22:02] – Reason 4: Not weighing yourself often enough

- [22:03 – 24:59] – Reason 5: Recomposition (losing fat while building muscle)

- [25:00 – 28:34] – Reason 6: Inconsistent steps, cardio & daily activity

- [28:35 – 32:34] – Reason 7: Too many food swaps & eating out inaccuracies

- [32:35 – 35:24] – Reason 8: You didn’t diet long enough

- [35:25 – 39:16] – Reason 9: The diet worked — you just expected more

- [39:17 – 44:04] – Reason 10: The post-diet rebound (poor exit strategy)

Links & Resources:

Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/

https://coryfit.com/

Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min

Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultation

For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/

⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

In this episode, I break down one of the most misunderstood phases in physique development: maintenance.

I walk through when maintenance actually makes sense — whether you’re coming out of a fat loss phase trying to drop dietary fatigue, or stepping down from a build because life stress is too high to support a surplus. We also talk about the biggest mistakes I see: treating every day as 1:1 energy balance, over-adjusting food based on activity, fearing scale weight increases, confusing reverse dieting with maintenance, and assuming you can’t train hard without a surplus.

If you’re trying to improve recovery, regulate body composition, or strategically place a maintenance phase into your annual plan, this episode gives you the framework to do it correctly.

Timestamps:

- [00:00 – 01:13] – Why maintenance is not a “vacation phase”

- [01:14 – 04:17] – When to use maintenance (post-fat loss vs. post-build scenarios)

- [04:18 – 07:09] – What maintenance actually is (energy balance explained)

- [07:10 – 10:08] – Auto-regulating calories based on activity (without overcorrecting)

- [10:09 – 14:10] – Common mistake: fearing strength loss when leaving a surplus

- [14:11 – 15:40] – Daily scale weight & normalizing fluctuations

- [15:41 – 18:57] – How to approach training & recovery at maintenance

- [18:58 – 23:24] – Taking inventory of habits: sleep, stress, food adherence

- [23:25 – 26:12] – Fear of weight gain & using cardio to “cancel out” food

- [26:13 – 27:34] – Reducing cardio strategically during maintenance

- [27:35 – 29:22] – Reverse dieting vs. maintenance (they are not the same)

- [29:23 – 33:27] – Can you build muscle at maintenance? Final considerations

Links & Resources:

Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/

https://coryfit.com/

⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min

⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultation

For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/

⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

In this episode, I sat down with Dr. Kyle Gillett to tackle the growing obsession around peptides, GLP-1 agonists, and coaching ethics in the fitness industry. We broke down how private sector incentives may be skewing decisions, what to consider before trying peptides, and why stacking compounds without proper oversight can be dangerous — especially in physique sports.

We also got into the nuanced risks of GLP-1s (like semaglutide), their link to depression, misuse based on BMI, and how the system often pushes women into protocols that may not serve their long-term health. If you're navigating fat loss, coaching, or peptide protocols — this is a must-listen.

Timestamps:

- [00:00 – 00:56] – Intro to Dr. Kyle Gillett + What today’s episode covers

- [00:56 – 04:29] – The peptide craze: risks, trends, and context

- [04:30 – 10:49] – “Should I use peptides?” What you need to ask first

- [10:50 – 16:19] – Are you stacking blindly? Athletes and false beliefs about peptides

- [16:20 – 20:32] – Finding legitimate medical guidance vs. internet hype

- [20:33 – 28:23] – Corruption in the private sector: incentive-driven prescriptions

- [28:24 – 31:07] – Is your coach or provider truly looking out for you?

- [31:08 – 36:02] – GLP-1s, women’s health, and trend exploitation in bodybuilding

- [36:03 – 39:53] – “Longevity” peptides — are they worth the investment?

- [39:54 – 43:53] – When *not* to use GLP-1s (mental health and other contraindications)

- [43:54 – 46:54] – GLP-1s and depression: overlooked concerns

- [46:55 – 50:24] – People using GLP-1s without meeting criteria: red flags and risks

- [50:25 – 59:32] – The truth about nicotine + closing insights

Links & Resources:

Follow Dr. Kyle Gillett on Instagram: https://www.instagram.com/kylegillettmd/?hl=en

Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/

https://coryfit.com/

⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min

⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultation

For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/

⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

In this episode, I dive deep into a topic that’s extremely personal for me — body dysmorphia. From the outside, it might look like discipline, ambition, or just wanting to “improve.” But for so many of us, the obsession with how we look becomes the filter through which we judge everything — our self-worth, our success, even our relationships.

I talk through how this disorder shows up subtly and loudly — from mirror checking and scale obsession to tying your identity to your body. I break down how perfectionism, social media, and childhood messaging play into the way we talk to ourselves today. I also offer tangible tools I’ve used (and continue to use) to stop the spiral and shift the conversation. This episode is raw, real, and a must-listen if you’ve ever felt like your value lives in how you look.

Timestamps:

- [00:00 – 03:00] – Intro & personal struggle with body dysmorphia

- [03:01 – 06:29] – Defining body dysmorphia & how it differs from insecurity

- [06:30 – 10:20] – What it feels like to live with body dysmorphia

- [10:21 – 13:32] – Obsession, punishment, and when discipline becomes destructive

- [13:33 – 17:49] – Romanticizing the grind & the mental health toll

- [17:50 – 22:35] – When self-esteem only exists in restriction

- [22:36 – 27:44] – Social media, comparison loops & trauma reinforcement

- [27:45 – 31:00] – Who’s feeding the belief? Taking accountability for inner talk

- [31:01 – 32:49] – The “physique = worth” trap & normalizing vanity with balance

- [32:50 – 36:28] – Using competing as a socially acceptable excuse to obsess

- [36:29 – 38:33] – Recognizing the spiral & how to start reining it in

- [38:34 – 44:00] – Why removing the scale isn’t always the answer + setting boundaries

- [44:01 – 47:30] – Best angles, Photoshop, and the influencer illusion

Links & Resources:

Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/

https://coryfit.com/

Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min

Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultation

For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/

⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

In this episode, I break down the most common programming and training mistakes I see in lower body sessions—especially when it comes to chasing symmetry and strength. Whether you're a competitor or just serious about your physique, this episode dives into warm-up protocols, pelvic stability, the myth of bilateral-only training, and how to properly structure your sets for progressive overload.

I talk through real-world training applications like split squats, RDLs, and unilateral leg work, and I also explain how to assess failure, rest periods, and the importance of filming your lifts to improve your form. If you’ve ever questioned whether your training is actually driving adaptation or just checking boxes, this one’s for you.

Timestamps:

- [00:00 – 00:56] – Why effective lower body training starts with structure

- [00:56 – 05:57] – What you’re probably missing in your warm-up sets

- [05:58 – 07:59] – Pelvic stability & its impact on performance

- [08:00 – 14:23] – The role of unilateral work for hip and core control

- [14:24 – 16:29] – Training symmetry: Bilateral movements alone won’t cut it

- [16:30 – 22:42] – Common asymmetries + going back to pelvic balance

- [22:43 – 28:14] – Warm-up volume vs. working sets

- [28:15 – 31:59] – How many warm-up sets before your first working set?

- [32:00 – 34:32] – Progressive overload ≠ just more weight or reps

- [34:33 – 35:34] – Judging failure: How close is close enough?

- [35:35 – 40:27] – Rest periods, unilateral fatigue, and why you should film sets

- [40:28 – 47:13] – Split squat mechanics, B-stance RDL placement, and finishing with isolations

Links & Resources:

Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/

https://coryfit.com/

⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min

⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultation

For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/

Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

In this episode, I sat down with Torey Braly to talk through her evolution as a competitor — from first show nerves to becoming a pro athlete navigating the big leagues. We broke down her shifting mindset, PED decision-making, building phase strategies, and what it's really like to show up to a competition… while on your period.

Torey also shares the growing pains of off-season weight gain, how she's learning to balance expectations with reality, and why obsessive tendencies can sabotage progress. Whether you're an athlete in the trenches or a coach trying to understand client psychology, this one hits home.

Timestamps:

- [00:00 – 03:34] – Torey’s first show mindset + early PED awareness

- [03:35 – 06:29] – First prep + what she didn’t know going in

- [06:30 – 09:10] – Turning pro and PED use in the pro league

- [09:11 – 13:27] – Competing while on your cycle + stage-day challenges

- [13:28 – 16:39] – Honest feedback + knowing where you stack up

- [16:40 – 20:44] – Needed improvements and physique assessment

- [20:45 – 25:25] – Muscle-building strategy + leveraging structure

- [25:26 – 32:02] – Off-season weight gain, body image, and mindset

- [32:03 – 36:16] – PED pressure, regret, and informed choice

- [36:17 – 44:42] – Navigating the new points system + Retatrutide

- [44:43 – 50:16] – Posing evolution + obsession with the small stuff

- [50:17 – 58:10] – Radical ownership, emotional addiction & athlete maturity

Links & Resources:

Follow Torey on Instagram: https://www.instagram.com/torey_ifbbpro/?hl=en

Pose With Torey: https://calendly.com/fitfornorzn/30min-client-posing?month=2026-01

https://coryfit.com/

Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min

Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultation

For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/

⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink