In this episode, I dive into strategies for prioritizing fitness goals, particularly during challenging phases like the holidays. From identifying critical tasks to avoiding distractions, I provide actionable steps for listeners aiming to optimize their fitness journeys. With relatable examples and practical advice, this episode is a must-listen for anyone navigating their fitness priorities and seeking tangible results.

Timestamps:

- [00:00:00] - Introduction: Show gratitude for listeners and announcement of upcoming content.

- [00:02:03] - Personal update: Challenges with health and recovery progress.

- [00:04:08] - Balancing indulgence and discipline.

- [00:05:19] - Key concept: Focusing on the most critical tasks for success.

- [00:07:07] - Prioritization frameworks: ABCs and the Eisenhower Matrix.

- [00:08:24] - Breaking down tasks: Diet, training, and recovery essentials.

- [00:10:14] - Identifying adherence versus non-adherence in fitness practices.

- [00:12:16] - Urgent vs. non-urgent tasks: When to act and when to plan.

- [00:15:15] - Avoiding distractions: The impact of social media on progress.

- [00:18:04] - Setting realistic expectations for recreational and competitive athletes.

- [00:22:23] - Committing to phases: Fat loss vs. muscle building.

- [00:27:59] - Accountability in fitness: Weekly check-ins and progress tracking.

- [00:31:10] - Eliminating barriers to muscle building: Addressing mindset and adherence.

- [00:36:13] - Targeting key problems: Customizing plans for individual progress.

- [00:39:00] - Learning from unmet goals: Constructive debriefing strategies.

- [00:41:02] - Avoiding wasted effort: Course correcting to optimize progress.

- [00:42:06] - Closing thoughts: Reiterating the importance of the big four levers in fitness.

Links & Resources:

https://coryfit.com/

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In this episode, I dive deep into the critical role of thyroid health in fat loss and athletic performance. From understanding the basic functions of T3 and T4 hormones to exploring the connections between thyroid function, gut health, and metabolism, I provide a comprehensive guide. This episode also addresses the impact of stress, nutrient deficiencies, and hormonal imbalances on thyroid function, offering actionable strategies for optimizing thyroid health, whether you're a competitive athlete or on a personal fitness journey.

Timestamps:

- [00:00:00] - Reflections on the podcast’s growth and audience engagement.

- [00:01:42] - The critical role of thyroid health in fat loss.

- [00:02:30] - Understanding T3 and T4 hormones and their balance.

- [00:05:14] - Symptoms of thyroid dysfunction (low energy, brain fog, weight gain/loss).

- [00:06:00] - Gut health and its impact on thyroid function.

- [00:09:20] - The relationship between HPA axis and thyroid regulation.

- [00:15:00] - Nutritional strategies to improve thyroid and gut health.

- [00:20:00] - Lifestyle changes to reduce stress and support thyroid health.

- [00:27:00] - Understanding thyroid lab markers and their significance.

- [00:32:00] - Autoimmune thyroid conditions like Hashimoto’s and Graves’ disease.

- [00:38:00] - How stress and calorie deficits affect thyroid function.

- [00:44:00] - Using exogenous thyroid hormone in competitive prep phases.

- [00:48:00] - Long-term safety and recovery from thyroid hormone therapy.

- [00:52:00] - Managing estrogen dominance and its impact on thyroid health.

- [01:00:00] - Importance of thyroid health in achieving peak performance.

Links & Resources:

https://coryfit.com/

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In this episode of the Self Selecting Podcast, I chat with fitness expert, author, and educator Austin Current. Austin shares his journey from discovering weightlifting as a pre-teen to becoming a professional bodybuilder and renowned trainer. He discusses the intersection of science and strength training, the importance of tailored coaching, and strategies for fostering longevity in fitness. Packed with insights for fitness enthusiasts and trainers alike, this episode is a must-listen for anyone interested in personal growth, strength training, and professional development.

Timestamps:

- [00:00] - Intro and opening remarks.

- [01:17] - Austin’s introduction to fitness at 11 – learning from an overqualified coach and early exposure to weightlifting.

- [03:09] - The journey through competitive bodybuilding – turning professional at 20 and experiences with IFBB.

- [08:03] - The foundation of Austin’s training philosophy.

- [10:48] - The importance of in-person training experience for becoming an effective coach.

- [13:46] - Tailoring training programs – fatigue management, psychological barriers, and adapting for diverse clients.

- [18:25] - The role of efficiency and redundancy in training.

- [22:14] - Balancing orthopedic health and hypertrophy in training design.

- [25:01] - How to strip back unnecessary elements in training to improve recovery and sustainability.

- [30:40] - Live to train another day – Austin’s mantra for longevity in fitness and navigating pre-competition prep.

- [36:56] - The art of balancing intensity and recovery during prep.

- [41:00] - Understanding RPE (Rate of Perceived Exertion) and how to gauge effort for optimal results.

- [47:51] - The role of recovery – how good programming outweighs gadgets and gimmicks in managing recovery.

- [52:36] - Balancing volume, frequency, and intensity for lower-body training.

- [1:00:29] - Using RPE and reps-in-reserve to inform progression.

- [1:05:58] - Adjusting programs for longevity – the psychological and physical nuances of sustainable training.

- [1:10:12] - Restorative sessions and connection-focused training.

- [1:14:50] - Integrating psychological and physical balance into training for prep and beyond.

- [1:22:01] - Closing remarks and where to find Austin online.

Links & Resources:

Follow Austin Current on Instagram: https://www.instagram.com/austincurrent_/?hl=en

Buy Austin's Book, "The Science of Strength Training": https://a.co/d/a15zxur

Work With Austin: https://lcnhy0dajv6.typeform.com/to/oHHa6UYI?typeform-source=l.instagram.com

https://coryfit.com/

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In this insightful episode, I dive into the intricate journey of becoming a bikini pro in bodybuilding. I offer a comprehensive breakdown of the physical, mental, and strategic elements required to excel in the sport. Whether you're just starting or looking to elevate your competitive edge, this episode is packed with actionable advice and insider tips.

Timestamps:

- [00:00:00] - Cory introduces the topic and debunks common misconceptions about becoming a bikini pro.

- [00:02:20] - Why setting clear, actionable goals is critical for success in bodybuilding competitions.

- [00:05:00] - The five key areas to evaluate: shape, muscular development, condition, presentation, and longevity.

- [00:07:30] - How the ideal "hourglass figure" is evaluated and why structural factors play a major role.

- [00:12:15] - Tips on achieving balanced muscularity while maintaining femininity.

- [00:17:00] - The impact of body fat distribution and conditioning on overall presentation.

- [00:21:10] - Why posing, hair, makeup, and stage presence are essential to standing out in competition.

- [00:25:45] The importance of health, mental resilience, and sustainability in the sport.

- [00:29:40] - How to handle critiques constructively and use them to improve.

- [00:33:50] - Managing post-competition emotions and maintaining a healthy mindset.

- [00:38:10] - Why consistent practice and preparation make a significant difference.

- [00:42:05] - Budget-friendly tips for suits, makeup, and other stage essentials.

- [00:45:30] - How to embrace setbacks and develop a champion's mindset.

- [00:48:10] - Final advice on maximizing potential and enjoying the journey.

- [00:50:30] - Cory reflects on her journey and encourages listeners to take pride in their progress.

Links & Resources:

https://coryfit.com/

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In this episode of the Self-Selecting Podcast, I dive deep into the crucial concept of "adherence" — what it really means, why it’s so hard to master, and practical steps you can take to overcome non-adherence in your fitness, nutrition, and personal growth journeys. I draw on client experiences, personal anecdotes, and industry wisdom to highlight how you can shift your mindset, build stronger habits, and ultimately, take ownership of your goals.

Timestamps:

- [00:00:00] - Welcome & episode introduction.

- [00:01:08] - The importance of recognizing mistakes without guilt or shame and how taking ownership leads to growth.

- [00:02:15] - Common rationalizations and excuses people make to justify poor decisions.

- [00:04:30] - The significance of honesty with oneself about adherence and how even small deviations can add up over time.

- [00:06:04] - Case Study: Client story about misreporting dietary deviations, emphasizing the importance of clarity and self-accountability.

- [00:08:00] - Exploring the difference between mistakes and deliberate choices that derail progress.

- [00:10:34] - Why flexibility in meal planning can be helpful but also dangerous if misapplied.

- [00:12:11] - Identifying triggers for non-adherence.

- [00:14:19] - How emotional responses to stress and social comments can push people toward non-adherence.

- [00:17:42] - How boredom often masquerades as hunger and how to reinforce mental discipline by connecting actions to larger goals.

- [00:20:06] - The power of taking control of decisions and how agency impacts long-term adherence.

- [00:22:43] - How to stay on track while traveling and the consequences of mismanaging food intake on trips.

- [00:25:00] - The clinical definition of adherence and its relevance to the coaching space.

- [00:29:13] - The psychological role of "buy-in."

- [00:32:34] - Tips on how to control your environment to support adherence.

- [00:35:17] - Reframing adherence through language.

- [00:38:38] - Dealing with social pressures during holidays.

- [00:42:42] - Should you indulge in "cheat meals"?

- [00:45:50] - The psychological roots of self-sabotage and how to recognize when it’s happening.

- [00:50:00] - Final reflections on how to reframe adherence, set clear goals, and ensure alignment between daily actions and long-term success.

Links and Resources:

https://coryfit.com/

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In this episode of the "Self Selecting Podcast", Alberto Nunez, renowned bodybuilding coach and co-founder of 3D Muscle Journey, joins me to uncover the deeper layers of bodybuilding beyond aesthetics. Alberto shares his journey, revealing how bodybuilding is as much a mental and emotional pursuit as it is physical. From the importance of off-season preparation to the psychological challenges of competition, this conversation dives into the systems, discipline, and self-discovery that define the sport. Whether you're a seasoned athlete or just starting out, Alberto's insights offer a fresh perspective on building both your physique and your mindset.

Timestamps:

- [00:00:17] - Introduction and Alberto’s philosophy on the importance of the off-season.

- [00:01:26] - Transitioning into bodybuilding and early sacrifices.

- [00:02:13] - Reflecting on unhealthy choices during intense competition prep.

- [00:05:39] - The role of systems and habits in maintaining balance.

- [00:08:21] - Psychological effects of food deprivation and fat loss.

- [00:11:00] - Exploring the Minnesota Starvation Experiment's relevance to bodybuilding.

- [00:14:10] - Alberto’s coaching philosophy: Balancing athlete well-being with competitive goals.

- [00:18:29] - The complex interplay of genetics, dieting, and mental resilience.

- [00:24:18] - Overcoming the mental challenges of body image and obsessive behaviors.

- [00:33:26] - Reflecting on years of bodybuilding and lessons learned about resilience.

- [00:37:38] - The dangers of pushing too hard and Alberto’s evolving prep strategies.

- [00:44:24] - Understanding and managing physical and emotional pain during prep.

- [00:46:13] - Embracing self-discovery through the toughest phases of bodybuilding prep.

- [00:54:00] - Balancing bodybuilding with life’s priorities, including parenthood.

- [01:00:10] - Alberto’s perspective on education, growth, and the future of coaching.

Links & Resources:

Follow Alberto On Instagram: @nunez3dmj

Work With Alberto: https://3dmusclejourney.com/coaching/

https://coryfit.com/

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In this episode of the Self-Selecting Podcast, I deliver an in-depth reaction and analysis of the groundbreaking announcement from Tyler Manion regarding the new Fit Model Division in the NPC and IFBB. This episode offers a thoughtful perspective on the implications of the division, its impact on athletes, and the broader bodybuilding community. I share her personal insights, critiques the evolution of the bikini division, and how this new path could make bodybuilding more accessible to newcomers.

Timestamps:

- [00:00:00] - Introduction & Episode Overview.

- [00:00:29] - Breaking News: The Fit Model Division Announcement.

- [00:01:00] - Purpose of the Fit Model Division: Lowering Barriers for Entry.

- [00:02:10] - Barriers to Entry in Bikini: Muscularity, Conditioning, and Cost.

- [00:03:20] - Why This New Division is Needed: Athlete Stories & Struggles.

- [00:07:06] - Fit Model Division Criteria: Glutes, Hamstrings, and Shoulders.

- [00:08:51] - How the Bikini Division Shifted & Why It’s Hard to Enter Now.

- [00:14:51] - What Makes the Fit Model Division Unique: Athlete Safety & Health.

- [00:16:36] - Suit Requirements: No Bling, Moderate Coverage, and Simplicity.

- [00:23:01] - Changes to Front & Back Poses: Less Complexity, More Accessibility.

- [00:25:33] - Addressing Criticism: "Is This Just A Money Grab?"

- [00:33:20] - Posing Requirements & Simplification for Newcomers.

- [00:36:48] - Rollout Timeline for NPC & IFBB: Key Dates for 2025 and 2026.

- [00:37:35] - No Division Crossover Allowed: Why This Rule is Essential.

- [00:44:27] - Cory's Final Thoughts: Why This Division is a Game-Changer.

Links & Resources:

https://coryfit.com/

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Timestamps:

- [00:00] - Welcome and Podcast Updates.

- [04:00] - TRT and Anavar: Do TRT Doses Need to Change?

- [11:00] - Fasted Cardio: Is It Necessary for Fat Loss?

- [15:42] - Fluctuating Scale Weight: What’s Normal and How to Address It?

- [24:02] How to Get Real TRT if Your Doctor Won’t Prescribe It

- [29:26] How Much Cardio is Too Much in the Off-Season?

- [31:23] - Is 1300 Calories Too Low for a Fat Loss Phase for a Non-Competitor?

- [35:55] - How Much Weight Should I Lose on Clen, Yohimbine, and T4/T3?

- [39:43] - When Should You Add Anavar?

- [43:09] - How Long Does It Take to Restore Hormones After a Contest?

- [45:27] - How Mismanaged Prep Can Affect Families and Relationships

Links and Resources:

https://coryfit.com/

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In this episode of the Self-Selecting Podcast, I sit down with IFBB Pro and posing expert Phoebe Hagn to uncover the nuances of stage presentation and the essential role of posing in competitive bodybuilding. Phoebe shares her journey, experiences, and expert advice on how athletes can perfect their stage presence to stand out in competition. Whether you’re a seasoned competitor or new to the sport, this episode is packed with valuable insights, practical tips, and personal anecdotes.

Timestamps:

- [00:00:00] - Episode introduction.

- [00:02:00] - Phoebe discusses her background, entry into bodybuilding, and how she discovered the critical role of posing.

- [00:05:00] - Exploring how posing impacts scoring in competitions and the concept of proprioception in movement.

- [00:09:30] - Phoebe shares her personal struggles with self-doubt and how she reframed her mindset to build confidence before competitions.

- [00:13:45] - A deep dive into what judges look for in posing routines and how to highlight strengths while minimizing perceived weaknesses.

- [00:19:00] - Phoebe identifies the most frequent errors competitors make and offers advice on how to correct them.

- [00:23:50] - Learn how daily posing practice and self-assessment can yield significant improvements.

- [00:28:00] - Phoebe explains how hip mobility, range of motion, and imbalances affect posing and stage performance.

- [00:35:45] - Understanding how to showcase physique balance and symmetry on stage.

- [00:39:20] - Addressing perfectionism in posing and learning to accept imperfections while still aiming for excellence.

- [00:46:00] - Why it's essential to practice in a bikini, heels, and with extensions to simulate the real stage environment.

- [00:50:30] - Phoebe explains how practicing poses in uncomfortable environments can boost on-stage confidence.

- [00:54:00] - Why smiling and maintaining a strong, composed facial expression can elevate your stage presence.

- [00:57:00] - Phoebe and Cory discuss mental health, intrusive thoughts, and how to foster a positive mindset throughout prep.

- [01:02:00] - Closing reflections and where to connect with Phoebe.

Links & Resources:

Follow Phoebe on Instagram: @phoebehagan_

Join The Posing Portal: https://theposingportal.com/

Join Phoebe's 8 Week Challenge: https://www.solin.stream/phoebehagan/program/2107?attr=web.search.q%3DPhoebe%2BHagan

Listen To The "Say More" Podcast: https://linktr.ee/saymorepod

https://coryfit.com/

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In this episode, I share valuable strategies to overcome the mental and behavioral obstacles that cause people to cheat on their diets. Drawing on personal experiences, client stories, and real-world examples, I highlight the importance of self-awareness, the role of rationalization, and the power of intentional decision-making. I offer clear guidance on how to recognize cognitive dissonance, break free from destructive eating patterns, and set up a food environment that promotes adherence.

Timestamps:

- [00:00:00] - Reflecting on 52 episodes and plans for future episodes.

- [00:04:51] - Why people struggle to stay on track with their diets.

- [00:05:36] - Identifying triggers for non-adherence.

- [00:09:01] - The difference between rationalization vs. justification.

- [00:12:19] - Cognitive dissonance and how it causes misalignment between actions and goals.

- [00:15:04] - Real-life examples of how people explain their choices when they’re eating on or off track.

- [00:18:24] - How internal conversations can make or break adherence to a nutrition plan.

- [00:21:04] - Personal Struggle with PB Powder: My honest battle with moderation and the hard lessons I've learned.

- [00:27:07] - How to identify situations, environments, or emotional states where you are most vulnerable to overeat.

- [00:30:08] - How people justify indulgence by framing it as a “special occasion” and how to avoid it.

- [00:34:13] - Strategic use of alternatives to curb overeating.

- [00:37:12] - How indulging in "just one" can spiral into overeating and how to reframe this.

- [00:42:05] - Addressing the "guilt of feeding others" myth.

- [00:44:40] - Client Story: How to manage emotional eating.

- [00:47:30] - Key takeaways and actionable steps.If you found this episode helpful, be sure to like, subscribe, and comment down below.

Links & Resources:

https://coryfit.com/

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