In this episode, I tackle one of the most common questions I get from clients and competitors — “Am I stuck at my body fat set point?”

I break down the myths around fat loss plateaus, metabolic adaptation, and hormones to help you understand why you’re not “broken” — even if progress feels slow. I also share practical strategies for getting unstuck when fat loss stalls: from tracking accuracy and cardio intensity to identifying artificial weight inflations.

Whether you’re a competitor prepping for stage or a lifestyle client chasing fat loss goals, this episode will help you stop blaming your hormones or genetics and start refining your execution.

Timestamps:

- [00:00 – 04:53] – Intro & overview: Are body fat set points real?

- [04:53 – 06:57] – “I can’t lose fat” — addressing client misconceptions and adherence issues.

- [06:57 – 08:31] – Faster progress requires better execution.

- [08:31 – 11:22] – Breaking false beliefs about body composition and fat loss barriers.

- [11:22 – 18:41] – Is metabolic adaptation real?

- [18:41 – 21:37] – Cardio adaptation, calorie burn efficiency, and why you still lose fat with suboptimal hormones.

- [21:37 – 24:32] – Hormonal changes during dieting.

- [24:32 – 28:25] – Amenorrhea and ovulation loss.

- [28:25 – 31:00] – The harsh truth: You can get leaner — it just might require more accuracy and discomfort.

- [31:00 – 40:18] – Cory’s framework for breaking a plateau.

- [40:18 – 44:27] – Myth: “Low calories break your metabolism.”

- [44:27 – 48:27] – Cardio intensity, consistency, and identifying “hidden calories” derailing progress.

- [48:27 – 56:41] – Reassessing your plan, checking labs, and learning to run fat loss experiments objectively.

Links & Resources:

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 sit down with IFBB Pro and coach Renee Harshey to talk about her journey from Bikini to Wellness — and back again. Renee shares what it was like being part of the very first Wellness Pro show, how the division evolved, and why she made the bold decision to step away at the peak of her success.

We dive deep into the realities of PED use in women’s bodybuilding, the blurred line between “enhancement” and health, and how social media has changed expectations across divisions. Renee and I also discuss how the industry’s standards have shifted — from conditioning and muscle density to the pressure of staying competitive — and what it takes to succeed long-term as an athlete and coach.

If you’re an athlete navigating division transitions, debating enhancements, or figuring out how to balance ambition with health, this episode gives you an honest, experienced perspective from both sides of the stage.

Timestamps:

- [00:00 – 02:01] – Intro and Renee’s competition background

- [02:01 – 05:28] – How Wellness began: the first U.S. shows and early division evolution

- [05:28 – 08:13] – Competing against international athletes and the shift in Wellness standards

- [09:18 – 12:24] – Why Renee stepped away from Wellness and took three years off

- [12:24 – 15:08] – Returning to the stage: transitioning from Wellness back to Bikini

- [15:08 – 20:00] – The conversation around PEDs, health, and knowing personal limits

- [20:00 – 23:53] – Competing again: feedback from judges, physique adjustments, and next steps

- [27:05 – 31:05] – Coaching insights: balancing athlete goals, show selection, and new Olympia qualifications

- [33:02 – 35:59] – The growing concern over PED escalation in Bikini and Wellness divisions

- [38:20 – 41:24] – How coaches should approach athlete enhancement with responsibility

- [42:09 – 45:03] – Unsafe compounds, underregulated drugs, and female-specific risks

- [45:25 – 49:12] – The most common PEDs in female bodybuilding and setting boundaries with clients

- [51:06 – 54:14] – The truth about PEDs as “shortcuts”

- [54:14 – 56:41] – Renee’s next show, what’s changing with her physique goals, and closing remarks

Links & resources:

Follow Renee on Instagram: https://www.instagram.com/renee_ifbbpro/

Work With Renee: https://link.apisystem.tech/widget/survey/t8OwYuxGoXo2IsdQuJ6m?fbclid=PAZXh0bgNhZW0CMTEAAacUV9oYLzSPg6DxfkfZ-i3lKwIodmhVQ4xxgmcp4MgsjzpjQ8XglIcl7kLuWA_aem_8d9sgUL2bai0GpP-Z0_qYw

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’m walking through the 30 most common mistakes first-time competitors make — from picking the wrong division to failing to prepare for show day details like tanning, posing, and timing.

As a coach and athlete, I’ve seen it all — people underestimating how long prep takes, expecting linear fat loss, switching coaches mid-prep, and overlooking the mindset side of the sport. I cover not just what these mistakes are, but why they happen and how to avoid them, so you can set yourself up for a successful season and a smooth show day.

Timestamps:

- [00:00 – 02:15] – Introduction: Why this episode matters for first-time competitors

- [02:15 – 03:45] – Mistake 1: Not having a “why” behind your decision to compete

- [03:45 – 08:15] – Mistake 2: Picking the wrong division and underestimating muscle size at higher levels

- [08:15 – 09:19] – Mistake 3: Underestimating the commitment

- [09:19 – 10:25] – Mistake 4: Getting extra jobs to fund prep instead of planning ahead financially

- [10:25 – 11:07] – Mistake 5: Choosing a coach only because they’re local

- [11:07 – 13:21] – Mistake 6: Starting prep during a busy or stressful season

- [13:21 – 17:11] – Mistake 7: Not communicating the commitment with your partner

- [17:11 – 18:30] – Mistake 8: Not giving yourself enough time to get lean

- [18:30 – 20:56] – Mistake 9: Expecting to lose fat linearly

- [20:56 – 25:29] – Mistake 10: Being overly dependent on your coach

- [25:29 – 27:21] – Mistake 11: Expecting to win your first show

- [27:21 – 28:44] – Mistake 12: Trying to avoid hunger and fatigue

- [28:44 – 35:15] – Mistake 13: Taking advice from too many people

- [35:15 – 39:03] – Mistake 14: Switching coaches close to show day

- [39:03 – 39:46] – Mistake 15: Neglecting posing practice

- [39:46 – 41:52] – Mistake 16: Comparing your physique to others on social media

- [41:52 – 43:09] – Mistake 17: Obsessing over peak week too early

- [43:09 – 44:49] – Mistake 18: Normalizing extreme food focus

- [44:49 – 46:45] – Mistake 19: Making last-minute changes without telling your coach

- [46:45 – 47:47] – Mistake 20: Not reading tan prep instructions

- [47:47 – 49:02] – Mistake 21: Doing show-day hair/makeup without practice

- [49:02 – 50:00] – Mistake 22: Assuming the show weekend will run on schedule

- [50:00 – 51:31] – Mistake 23: Failing to protect your tan

- [51:31 – 53:12] – Mistake 24: Letting hair/makeup timing delay your call time

- [53:12 – 55:23] – Mistake 25: Using inconsistent lighting for check-ins

- [55:23 – 58:00] – Mistake 26: Focusing on all the wrong things show weekend

- [58:00 – 59:18] – Mistake 27: Skipping finals out of disappointment

- [59:18 – 01:01:49] – Mistake 28: Posting negatively on social media post-show

- [01:01:49 – 01:05:00] – Mistake 29: Ghosting your coach after your show

- [01:05:00 – 01:06:00] – Mistake 30: Post-show rebound

Links & Resources:

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 of the Self Selecting Podcast, I dive into the 7 most common mistakes people make when trying to build 3D delts. For years, upper body training—especially shoulders—has been an area where so many athletes overcomplicate things, cut corners, or waste time on ineffective movements.

I break down exactly why your shoulders aren’t growing the way you want, covering everything from training volume, exercise selection, and getting close enough to failure, to trap recruitment, ipsilateral support, and the balance between delt and arm training.

Whether you’re chasing that bikini pro look, the fit model aesthetic, or simply want toned, sculpted shoulders, this episode gives you actionable strategies to level up your training.

Timestamps:

- [00:00 – 02:16] – Why upper body training is overlooked & intro to 3D delts

- [02:16 – 04:53] – The look I built & common traps in female shoulder training

- [04:53 – 10:13] – Mistake #1: Underestimating how long it takes to build delts

- [10:13 – 16:41] – Mistake #2: Underestimating the training volume needed

- [16:41 – 19:39] – Mistake #3: Overcomplicating exercise selection

- [19:39 – 26:49] – Mistake #4: Not training close enough to failure & scapular stability

- [26:49 – 33:21] – Mistake #5: Worrying too much about traps & stability solutions

- [33:21 – 35:51] – Mistake #6: Externally rotating to compensate (why it kills delt growth)

- [35:51 – 39:46] – Mistake #7: Building bi’s & tri’s at the same rate as delts

- [39:46 – 40:36] – Final thoughts & why clarity in your goals is key

Links & Resources:

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 Tate Donley to dive deep into the real costs of competing, the role of PEDs, and what it actually takes to progress in bodybuilding. Tate shared her journey through glute growth, second-guessing herself, and navigating the blurred lines between natural progress and enhanced strategies. We also got into the new Olympia qualification system, the rise of fit model as an alternative division, and why chasing the physiques of top pros isn’t realistic for most athletes. Finally, Tate gave powerful advice for competitors who are questioning their path.

This one is packed with transparency, tough truths, and inspiration for anyone considering the next step in their competitive journey.

Timestamps:

- [00:00 – 02:54] – Intro and setting the stage for Tate’s journey in bodybuilding

- [09:00 – 11:18] – The cost of PEDs and the reality of competing frequently

- [11:18 – 14:15] – Contrasting prep in North America with Tate’s most recent prep experience

- [14:15 – 16:57] – Working hard but feeling like no progress is happening

- [16:57 – 19:17] – Glute growth progress and learning patience in bodybuilding

- [19:17 – 22:30] – Second-guessing, PED temptation, and the misconception of direct A to B results

- [22:30 – 31:49] – PED expectations vs. reality and pressures in the sport

- [31:49 – 35:20] – Gamifying shows, Olympia qualification, and considering fit model over bikini

- [35:20 – 42:36] – Bikini pros transitioning to fit model and the reality of physique standards

- [42:36 – 46:15] – The “it” factor: why most can’t replicate top pro physiques

- [46:15 – 01:00:00] – Waist control improvements from pro card to first pro show

- [01:00:00 – 01:03:25] – Tate’s closing advice for athletes on patience, trust, and realistic goals

Links & Resources:

Follow Tate on Instagram: https://www.instagram.com/tater_tater/

Work With Tate: https://www.agapestrengthandnutrition.com/contact

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 of the Self-Reflecting Podcast, I dive deep into the 10 biggest hormone and HRT mistakes I see being made by doctors, coaches, and clinics — especially in women’s health and bodybuilding. From wild TRT dosing to misusing estrogen modulators and Anavar, I break down the misconceptions, the risks, and what you should really be looking out for when it comes to hormone replacement therapy, perimenopause support, and contest prep protocols.

I share real client stories, red flags I’ve seen in the industry, and practical advice to help you protect your health, avoid unnecessary risks, and make smarter, more informed decisions about your hormones, coaching, and care.If you’ve ever wondered whether your doctor, coach, or clinic might be mismanaging your hormones — this episode is for you.

Timestamps:

- [00:00 – 04:19] – Why I recorded this episode

- [04:19 – 08:48] – Mistake 1: Prescribing wild TRT doses for women and the dangers of too much testosterone

- [08:48 – 13:08] – Mistake 2: Blanket-prescribing estrogen modulators without checking estradiol levels

- [13:19 – 16:28] – Mistake 3: Prescribing Anavar with no clear endpoint, perimenopause misuse & cumulative risks

- [16:45 – 21:42] – Mistake 4: Combining drugs with opposite effects (MK-677 + GLP-1) & the business model behind it

- [21:42 – 23:04] – Mistake 5: Using estrogen modulators alongside estradiol in HRT – working against yourself

- [23:16 – 26:46] – Mistake 6: Not establishing an upper threshold for safe testosterone levels (and why labs matter)

- [26:59 – 30:42] – Mistake 7: Starting TRT without proper follow-up or scheduled labs

- [30:42 – 33:04] – Mistake 8: Using hormonal birth control as a blanket fix for irregular cycles & PMS

- [33:21 – 35:28] – Mistake 9: Marketing menstrual cycle cessation as a “perk” to upsell HBC

- [35:44 – 39:03] – Mistake 10: Overlooking lab timing for estradiol and progesterone relative to your cycle

- [39:03 – 39:18] – Final thoughts: why most of these mistakes aren’t malicious but come from ignorance + empowering you to ask better questions

Links & Resources:

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 into one of the most common physique questions I hear: "how do you actually shrink your waist?" We cover everything from body fat reduction and bloating to bone structure, muscle building, gut health, and core control. I break down the myths, the science, and the practical steps you can take whether you’re a competitor or simply someone chasing a smaller waistline.

If you’ve ever wondered whether waist trainers work, how shoulder and lat training plays into waist shape, or how bloating and GI distress can make your waist look bigger, this episode has the answers. My goal is to help you understand what you’re really asking when you say you want a “smaller waist” — and how to get there effectively and sustainably.

Timestamps:

- [00:00 – 12:58] – Introduction: why people want to shrink their waist and defining what that actually means.

- [12:59 – 16:05] – Understanding your waist goals: bloating, GI distress, and how perception impacts waist appearance.

- [16:05 – 21:29] – Shoulder-to-hip ratios, bone structure, and identifying the real problem before choosing a solution.

- [21:30 – 25:00] – Brutal truth #1: if you want definition and a flatter waist, body fat reduction is the priority.

- [25:00 – 34:59] – Post-show fat gain, visceral fat storage, and how to track waist circumference during fat loss.

- [34:59 – 45:29] – Brutal truth #2 & #3: structural shape vs. training illusions, building shoulders/lats, and gut health solutions.

- [45:30 – 54:26] – Specialists vs. functional practitioners, core training mistakes, and fixing poor waist control.

- [54:27 – 01:02:51] – Brutal truth #4: waist trainers, myths, effectiveness, and final takeaways.

Links & Resources:

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 sit down with IFBB Pro Brittany Gillespie to dive deep into the realities of competing at the highest level in bodybuilding. We talk about managing fatigue, the importance of trusting your coach, navigating PED pressures, and maintaining femininity and long-term health while chasing success on stage. Brittany opens up about her nutrition game-changers, mindset shifts, and her thoughts on the new Olympia points system that has the bodybuilding world buzzing.

If you’re an athlete looking to improve your prep, balance health with performance, or understand what it takes to be competitive at the Olympia level, this is an episode you won’t want to miss.

Timestamps:

- [00:00 – 02:15] – Kicking things off with Brittany’s busy travel and competition schedule this season

- [02:15 – 04:48] – Building trust with her coach and making major physique improvements with intentional training

- [06:34 – 07:34] – Managing fatigue and actually improving with more food and less training

- [07:34 – 11:00] – Brittany’s biggest nutrition game-changer for achieving peak fullness on stage

- [11:00 – 13:25] – The mindset going into shows and the confidence needed for stacked lineups

- [13:25 – 18:36] – Athletes struggling with lack of trust in coaches and navigating competitive feedback

- [18:36 – 20:00] – Facing backlash and being bullied into PED use in bodybuilding

- [20:00 – 22:43] – Considering femininity, long-term health, and resisting unnecessary PED pressure

- [22:43 – 24:50] – The myth that athletes “wither away” without PEDs and maintaining muscle naturally

- [24:50 – 31:15] – Losing your cycle during prep and hormonal health implications

- [31:15 – 36:00] – Thoughts on the new Olympia points system and how it changes the competitive landscape

- [36:00 – 40:37] – The potential of fit model division as an alternative for athletes

- [40:37 – 44:30] – Brittany’s Olympia prep plans, post-Olympia goals, and her future content on social platforms

Links & Resources:

Follow Brittany on Instagram: https://www.instagram.com/britgillespiee/

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 new IFBB point system and what it really means for athletes, coaches, and the future of bikini and physique divisions.

I share my unfiltered perspective on why this change is happening, how it affects the prestige of the Olympia, and the very real implications for PED use, fertility, and athlete health.I dive into the politics, the advantages certain teams have, and the unfair realities many competitors face in chasing pro-level success.

Whether you’re an amateur eyeing your pro card or a seasoned competitor, this episode will help you understand how the new system could change the game—for better and for worse.

Timestamps:

- [00:00 – 01:21] – Introduction & first impressions of the new points system

- [01:21 – 03:26] – Why oversaturation at the Olympia led to this change

- [03:26 – 05:10] – The judge’s perspective and the challenges of massive competitor pools

- [05:20 – 07:46] – How athletes “gamed the system” & the impact on competitive fairness

- [07:46 – 09:34] – Why Olympia prestige is at risk with too many unqualified competitors

- [10:27 – 12:59] – How the new point rankings and tiered pro shows will work

- [13:16 – 16:19] – The unfair advantage of big teams and judge access

- [17:10 – 19:57] – Former Miss Olympias, automatic qualifications & discretion policies

- [20:19 – 23:24] – The reality of PED use to sustain conditioning under this system

- [23:56 – 25:50] – What top coaches are really prescribing & the pressure on athletes

- [27:11 – 30:44] – The hidden costs: femininity, fertility, and long-term health

- [33:39 – 36:34] – The dangers of “risk-free” claims from coaches about PED use

- [37:00 – 39:22] – Why athletes must understand labs & hormone health under the new system

- [39:22 – 40:58] – Final thoughts: where bodybuilding is headed & the risks athletes face

Links & Resources:

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 into 60 questions in 60 minutes—covering everything from training splits, PED safety, and nutrition hacks to bodybuilding prep tips, hormone health, and personal stories. I share my insights on building strength, fat loss strategies, supplementation, and the brutal truths I’ve learned in my own bodybuilding journey. If you’re looking for fitness coaching, contest prep strategies, or the science behind training and nutrition, this episode is packed with real, unfiltered answers.

Timestamps:

- [00:00 – 01:05] - Why I don’t program hip thrusts & building glutes with squats/hinges

- [01:05 – 02:29] - Bioidentical HRT, hormones, and testosterone fluctuations for women

- [02:59 – 04:15] - Breast implants, SHBG suppression, and safe supplement use

- [04:34 – 05:42] - Creatine, protein, and supplementation during pregnancy

- [05:42 – 07:32] - Strength gains, cardio for fat loss, and tightening loose skin

- [08:06 – 09:54] - Clenbuterol use for women & thyroid health supplementation

- [10:01 – 11:46] - PEDs post-breast augmentation & Anavar supplementation risks

- [12:09 – 14:49] - Building glutes while marathon training & lat development tips

- [15:12 – 17:28] - TRT bloodwork timing, yohimbine vs. clen, and Masteron vs. Primo

- [18:15 – 20:08] - Injectable L-Carnitine effectiveness & upcoming competition plans

- [22:25 – 25:11] - Reverse dieting myths, calorie maintenance, and my goofy side

- [26:08 – 29:42] - Knowing when to switch coaches & my current workout split

- [30:03 – 32:32] - Getting lean/dry for stage & glute training without hip thrusts

- [33:38 – 35:18] - PED updates, protein intake, and TRT’s effect on sexual health

- [35:55 – 37:17] - Thyroid dysregulation in prep & new GLP-1 fat loss drugs

- [37:32 – 39:12] - Tips for first bodybuilding show & my breast augmentation recovery

- [40:17 – 42:26] - Binge eating struggles, GLP-1 microdosing, and food control

- [43:09 – 44:27] - Anavar dosing, diet struggles, and training without a spotter

- [44:44 – 46:38] - Training for balance, masters bikini competitor advice, and consults

- [47:04 – 49:15] - Top glute exercises, product recommendations, and diet drinks in prep

- [49:33 – 51:41] - Ab training for a tapered waist, muscle definition, and core control

- [52:02 – 54:37] - Retaining muscle in a cut, acne from PEDs, and number of shows per season

- [54:57 – 55:20] - Final thoughts and wrap-up

Links & Resources:

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