In this solo episode, I walk you through the three kinds of people who should strongly consider stopping their diet—and why doing so could drastically improve your physique, hormonal health, and overall quality of life.

I share real experiences from my own journey and client transformations where conditioning became a crutch, not a solution, and where adherence and lifestyle realities need to be factored into the strategy. I also tackle the dangers of staying too lean for too long, especially for women in prep or post-show.

Whether you’re a competitor chasing glute tie-ins, someone struggling with consistency, or simply staying lean to your detriment—this episode is a call to reassess, reset, and reframe what true long-term progress really looks like.

Timestamps:

- [00:00 – 01:31] – Intro: Who this episode is for and why it matters

- [01:31 – 04:07] – Person #1: Chasing tie-ins without enough muscle

- [04:07 – 06:46] – Why over-dieting can lead to poor stage placement

- [06:46 – 08:50] – How to know when it’s time to commit to a build

- [08:50 – 10:33] – Recomp vs mild surplus: what actually works long term

- [10:33 – 11:13] – You can’t build muscle in a deficit (the truth)

- [11:13 – 16:13] – Person #2: Struggling with adherence & weekend failures

- [16:13 – 17:36] – Post-show honesty & how to reset expectations

- [17:36 – 20:30] – Are you dieting too cautiously to see results?

- [20:30 – 23:20] – Person #3: Staying lean year-round & the risks

- [23:20 – 26:07] – Signs that you’re too lean (hormones, strength, mood)

- [26:07 – 27:44] – How to transition out of a prep or aggressive diet

- [27:44 – 30:35] – Full recap: the 3 people who should hit pause on dieting

- [30:35 – 32:29] – FAQ #1: If I only fail on weekends, should I still stop

- [32:29 – 34:58] – FAQ #2: How do I know if staying lean is harming me?

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 Self Selecting, I’m joined by IFBB pro and coach Stephanie Sequeira to unpack the myths and challenges of long-term physique development, hormonal health, and navigating the nuances of competitive bodybuilding as a female athlete. We dive deep into the cost of maintaining a stage-ready look year-round, recovering menstrual cycles, the mental toll of staying lean, and the reality of long off-seasons—plus how to know when it's time to slow down.

Stephanie opens up about her experience transitioning into the wellness and fit model divisions, balancing her prep with pregnancy goals, and why chasing density—not the scale—is the ultimate physique unlock. If you're trying to grow while honoring your hormones, this one’s for you.

Timestamps:

- [00:00 – 02:44] – Intro & Stephanie’s competing background

- [02:44 – 06:00] – Starting PED use & changing divisions

- [06:00 – 09:55] – Why you shouldn’t try to maintain a stage look year-round

- [09:55 – 14:39] – How over-correcting posing and presentation can backfire

- [14:39 – 19:22] – Weight vs density: what progress really looks like

- [19:22 – 22:48] – Coming off PEDs: recovering your period & hormonal health

- [22:48 – 28:44] – Why dieting or prepping without a regular cycle is a red flag

- [28:44 – 31:22] – The illusion of weight gain and how density transforms a physique

- [31:22 – 34:47] – Living by a strict competition schedule: pro-level expectations

- [34:47 – 37:30] – You can't expedite real results with PEDs

- [37:30 – 40:00] – Competing in the Fit Model division & finding your look

- [40:00 – 44:00] – Navigating identity and confidence between divisions

- [44:00 – 46:56] – What it takes to succeed in the wellness category

- [46:56 – 50:35] – Planning for pregnancy as a female competitor

- [50:35 – 54:03] – Final thoughts on seasons, sustainability, and next steps

Links & Resources:

Follow Stephanie on Instagram: https://www.instagram.com/theabchick/?hl=en

Work With Stephanie: https://docs.google.com/forms/d/e/1FAIpQLSfXy_Lzm6O7MJ5SAtCNp73c6UHUa3MVpCRBsING5roFToI-nw/viewform

Pose With Stephanie: https://calendly.com/theabchick/posing?month=2025-05

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 five biggest lessons I learned while building bigger, deeper glutes — without relying on gimmicky training programs or endless high-volume work.

I talk about why intensity matters more than just doing a ton of sets, how to pick the right weight, and why you absolutely must commit to monotonous, foundational lifts if you want real progress. I also dive deep into pelvic stability and how your core and ribcage positioning can completely change your ability to recruit your glutes correctly.

This episode isn’t about hacks, shortcuts, or flashy influencer workouts. It’s about getting brutally strong, sticking to the basics, and giving yourself enough time (yes, 12–20+ weeks) to see real, measurable growth.

If you’re tired of spinning your wheels and you're serious about building your best glutes, this is the blueprint.

Timestamps:

- [00:00 – 01:06] – The most common goal in fitness: building bigger glutes

- [01:06 – 02:46] – Why “hip thrust to failure” isn’t a complete glute plan

- [02:46 – 04:27] – Volume vs intensity: the real mistake killing your glute growth

- [04:27 – 06:11] – Defining intensity and understanding failure in training

- [06:11 – 08:01] – Isolation vs compound lifts: what failure looks like in each

- [08:01 – 09:14] – Why chasing rep targets doesn’t equal results

- [09:14 – 11:11] – Using real-time feedback to adjust weight and reps

- [11:11 – 13:16] – Avoiding novelty and focusing on movements that build

- [13:16 – 15:08] – Ditching the pump mindset and embracing overload

- [15:08 – 17:22] – Why pelvic stability is the foundation of glute training

- [17:22 – 19:14] – The rib cage over pelvis cue and core engagement

- [19:14 – 21:08] – Why glute growth takes time (and the scale will go up)

- [21:08 – 22:32] – How I gained 4 inches with a long-term build phase

- [22:32 – 23:07] – Key takeaways: intensity, monotony, pelvic control

- [23:07 – 25:15] – Final recap: consistency, strength, and long-term payoff

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 break down the truth about body recomposition—that elusive idea that you can build muscle and lose fat at the same time. While it's possible under very specific circumstances, most people are chasing an outcome that isn’t as realistic as social media makes it seem.

I cover who body recomp can work for, why it’s so appealing, and the four types of individuals I’ve actually seen pull it off successfully. I also dive into why segmented phases of building and cutting are almost always more productive, and why most people just end up spinning their wheels when they try to do both at once.

If you're someone chasing body change, confused about whether to bulk or cut, or stuck in maintenance wondering why nothing is happening—this episode is for you.

Timestamps:

- [00:00 – 02:55] - Intro: What is body recomposition, and why it’s so appealing

- [02:55 – 03:56] - The opposing physiological requirements of fat loss vs. building

- [03:56 – 05:04] - Instagram headlines vs. real-world outcomes

- [05:04 – 06:15] - What it actually takes to maximize muscle growth

- [06:15 – 10:05] - Who can build muscle while minimizing fat gain: 4 real examples

- [10:05 – 11:19] - The impact of being new to lifting (and what doesn’t count as new)

- [11:19 – 14:21] - Lifting incorrectly before: how smarter training unlocks growth

- [14:21 – 15:30] - Making a massive lifestyle shift—can this trigger recomposition?

- [15:30 – 17:11] - The “I built muscle in prep” myth and hormone status context

- [17:11 – 20:36] - Recomp illusions: muscle outpacing fat gain, or scale illusions

- [20:36 – 22:16] - Why dedicated build/cut phases are more effective for most people

- [22:16 – 23:47] - People who shouldn’t try to recomp: desperate dieters & inconsistency

- [23:47 – 24:21] - Hormonal dysregulation and why it kills recomposition goals

- [24:21 – 26:34] - Dramatic change seekers: why recomp won’t work for you

- [26:34 – 27:33] - How deep should you go in a cut? Realistic fat loss thresholds

- [27:33 – 29:35] - How to actually approach a recomp (if you’re going to try)

- [29:35 – 31:41] - Common questions: “Can I drop a little fat and gain a little muscle?”

- [31:41 – 32:52] - Social media claims: “I lost 20 lbs and gained 10 lbs muscle!”

- [32:52 – 34:14] - Micro bulks and micro cuts: do they work long term?

- [34:14 – 35:12] - Final thoughts: why most people are better off picking a lane

- [35:12 – 37:11] - What to expect if you do try to recomp: realistic pace & trade-offs

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 IFBB Bikini Pro Ariana Brothers to break down the critical posing mistakes, physique tweaks, and mental blocks that cost competitors their edge on stage.

We started with posing—how overcorrecting or over-practicing can actually ruin your flow and how we each built our own routines. We got into the difference between fat and density, the small details competitors forget, and what Ariana believes made the biggest difference in her physique and enjoyment during prep this past year.

We also talked about how to maintain muscle, push through the hard days, and—just as importantly—recognize when it’s time to take a break from prep. This conversation is raw, tactical, and packed with wisdom for anyone chasing excellence in bodybuilding.

Timestamps:

- [00:00 – 03:23] - Intro & Ariana’s 2023 season recap

- [03:23 – 06:00] - What’s changed most for Ariana as a competitor

- [06:00 – 09:55] - Posing: building confidence vs. losing authenticity

- [09:55 – 14:39] - Overcorrecting your posing—when too much becomes a problem

- [14:39 – 15:42] - Body fat vs. density: how they look different on stage

- [15:42 – 20:17] - The little things that can’t be forgotten on show day

- [20:17 – 25:01] - How mindset impacts your presentation & physique

- [25:01 – 28:55] - Expectations vs. reality with each prep

- [28:55 – 31:31] - Feeling pressure to peak at every show

- [31:31 – 36:25] - What unlocked Ariana’s next level: intensity, effort & balance

- [36:25 – 40:34] - How to keep training fun during prep

- [40:34 – 40:47] - Best way to maintain muscle through a deficit

- [40:47 – 45:10] - Not slacking on the hard days & learning to push

- [45:10 – 50:03] - Mental red flags: knowing when to take a break

- [50:03 – 52:44] - Having tentative show goals without burnout

- ]52:44 – 57:11] - Final thoughts: enjoying the process and long-term perspective

Links & Resources:

Follow Ariana on Instagram: https://www.instagram.com/ari_ifbbpro/

Pose With Ariana: https://ariseposing.com/book-posing-classes/

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 break down the four biggest PED mistakes that can lead to permanent voice changes in female athletes. As someone who’s worked with a wide range of women—from first-time users to national-level competitors—I’ve seen firsthand how androgenic compounds can affect not just your physique but your identity.

I explain how the vocal folds change, why those changes are not reversible, and what you can do to reduce your risk. I also highlight some common myths—like thinking low doses are always safe or that short cycles don’t matter—and share why lifetime exposure, compound choice, and dose escalation are critical variables every woman needs to understand.

If you’re using or even considering using anabolic compounds, this is a must listen.

Timestamps:

- [00:00 – 03:36] - Intro: Why I’m passionate about PED education for women

- [03:36 – 05:33] - Who this video is for & why voice changes matter more than you think

- [05:33 – 09:15] - What actually happens to your vocal folds during androgen exposure

- [09:15 – 12:40] - No going back: Irreversible voice changes explained

- [12:40 – 13:34] - Women produce far less testosterone than men—why this matters

- [13:34 – 14:01] - Not all PEDs come with virilization risks

- [14:01 – 18:00] - Mistake #1: Using the wrong drug (Winstrol, NPP, poor sourcing)

- [18:00 – 21:34] - Mistake #2: Using a “safe” drug but at too high of a dose

- [21:34 – 24:21] - Mistake #3: Using any PED for too long—even at low doses

- [24:21 – 28:25] - Using PEDs during prep: benefits, risks, and poor timing

- [28:25 – 30:11] - Mistake #4: Compound hopping & chasing effects

- [30:11 – 33:07] - No AAS is risk-free: Total lifetime androgen exposure

- [33:07 – 36:25] - Tools for tracking changes: voice analyzer app, lab panels, breaks

- [36:25 – 39:01] - FAQs: “Is there a 100% safe compound?” and “What about short cycles?”

- [39:01 – 40:57] - Final thoughts: You only get one voice—don’t gamble with it

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 break down the specific training, nutrition, and mindset shifts I made between my 2023 and 2024 building phases—and how those changes led to more muscle growth, especially in my glutes.

I cover how to track effective progress during a surplus, why you need to mentally detach from scale anxiety, how to train smarter (not harder), and why being uncomfortable in a build is part of the process. I also explain how choosing the right exercises, prioritizing sleep, and managing recovery made a massive difference in my results—and why the glutes you want won’t come from being half-in on your bulk.

Whether you’re a competitor or someone looking to build a physique with intention, this episode is packed with real-world insights and actionable growth strategies.

Timestamps:

- [00:00 – 06:24] - Intro + how to measure meaningful growth (scale vs calipers vs photos)

- [06:24 – 12:00] - Knowing how much weight gain is appropriate & overcoming scale fear

- [12:00 – 15:10] - Returning to baseline after Anavar & adjusting unrealistic expectations

- [15:10 – 17:46] - Building a proper surplus—especially on non-training days

- [17:46 – 20:50] - Why being afraid of weight gain will stall your progress

- [20:50 – 23:23] - The non-negotiable: hitting protein even on untracked or social days

- [23:23 – 24:51] - Pre-workout fueling: what matters most for morning lifters

- [24:51 – 25:13] - How better training intensity became the biggest game-changer

- [25:13 – 27:52] - FOMO during prep season & resisting the urge to diet early

- [27:52 – 29:09] - Picking the right exercises & improving pelvic stability

- [29:09 – 30:26] - Bracing vs. waist growth: separating fact from fear

- [30:26 – 31:03] - Training mistakes from 2023 that limited glute growth

- [31:03 – 32:32] - 2024 glute-building exercises that worked: split squats & B-stance RDLs

- [32:32 – 34:12] - Why she ditched hip thrusts (and what she did instead)

- [34:12 – 39:03] - Managing fatigue, sleep quality & lifestyle around recovery

- [39:03 – 42:26] - Building through discomfort & defining success beyond the scale

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'm joined by functional health specialist and coach Austin Stout to talk through the real-life nuances of high-level coaching, physique development, and the evolving landscape of functional health.

From the danger of overprescribing protocols to the growing popularity of GLP-1s for fat loss, Austin shares his philosophy on what it takes to create sustainable results—mentally and physically.

The conversation spans stress management, the reality of emotional reactivity in contest prep, the role of root-cause coaching, and how both general population and high-level competitors are navigating modern performance expectations.

Whether you're a competitor, coach, or someone navigating chronic stress, this episode delivers unmatched value on how to evolve your mindset and approach.

Timestamps:

- [00:00 – 16:51] - Root cause coaching and functional health vs. symptom treatment

- [16:51 – 25:26] - Determining protocol rigidity and stress from overprescription

- [25:26 – 35:23] - Defining “optimal” for competitors vs. general population

- [35:23 – 42:51] - Stress management and emotional resilience in coaching

- [42:51 – 55:00] - Cultural pressure to be happy & normalize emotional variability

- [55:00 – 1:02:40] - Stress accumulation & allostatic load in prep and lifestyle

- [1:02:40 – 1:06:30] - Why contest prep should feel “normal” if set up correctly

- [1:06:30 – 1:08:00] - Placings don’t always reflect progress or development

- [1:08:00 – 1:15:00] - GLP-1 medications: when, why, and how they’re used

- [1:15:00 – 1:20:00] - Practitioner responsibility, education, and client safety

- [1:20:00 – 1:23:00] - Self-awareness and recognizing feedback loops

- [1:23:00 – 1:26:00] - Chronic stress, adaptation, and coaching through fatigue

- [1:26:00 – 1:28:14] - Final thoughts: sustainability, emotional maturity, and trust

Links & Resources:

Follow Austin on Instagram: https://www.instagram.com/austinst8/?hl=en

Work With Austin: https://integratedmuscle.wordpress.com/

Listen to The Mind Body Broadcast: https://open.spotify.com/show/1PD7CIxNQmaOCtDrciM4wo?si=3fkgDwQ6QJmoh0aNwGfofg&nd=1&dlsi=f9665ca92d17488f

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 solo episode, I unpack one of the most commonly asked fat loss questions: “How many calories should I eat?” Instead of giving a blanket answer, I walk you through the step-by-step process of determining your ideal intake, based on your goal (fat loss vs. muscle gain), BMR, daily activity, training intensity, cardio strategy, and—most importantly—your ability to stay consistent.

I share how to use realistic calorie ranges, how to determine your deficit, and what to watch for to avoid unsustainable cuts or extreme cardio protocols. Whether you're self-coached or working with a coach, this episode gives you a practical framework to determine calorie needs, avoid burnout, and get results that actually last.

Timestamps:

- [00:00 – 03:07] - Intro: Why “how many calories should I eat?” is the wrong question

- [03:07 – 06:06] - Mistake #1: Not aligning your calorie intake with your actual goal

- [06:06 – 07:27] - Choosing the pace of fat loss: slow vs. aggressive deficit

- [07:27 – 09:20] - What to consider before setting a greater daily deficit

- [09:20 – 10:45] - Calculating BMR: What it is and how to estimate it

- [10:45 – 12:37] - Accounting for activity: How your daily movement impacts intake

- [12:37 – 15:15] - Step count: The underestimated fat loss tool

- [15:15 – 17:11] - Training intensity: How hard you train impacts recovery and intake

- [17:11 – 18:35] - Why you don’t burn that many calories from lifting

- [18:35 – 22:32] - Why calories aren’t always higher—even if you’re working hard

- [22:32 – 23:47] - Structured cardio: When and why to add it

- [23:47 – 27:03] - Mistake #2: Doing extreme amounts—or avoiding cardio entirely

- [27:03 – 30:00] - Mistake #3: Forcing restriction even when life isn’t allowing consistency

- [30:00 – 32:30] - Two client stories on flexible dieting and realistic goal setting

- [32:30 – 35:45] - Questions to ask yourself: Can you really stick to your deficit?

- [35:45 – 37:29] - Final recap: BMR x goals, cardio strategy, and prioritizing adherence

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, host I break down the 3 biggest cardio mistakes that are quietly ruining your results. Whether you're prepping for a show or just trying to lean out, chances are you’re either doing too much, too little, or the wrong type of cardio—and it’s costing you muscle, recovery, and long-term progress.

In this episode, I dive into:

- Why doing cardio before lifting kills performance

- The truth about fasted cardio and HIIT vs steady-state

- How to adjust cardio when you're overtrained, underfed, or stuck in a plateau

- Why long sessions (over 60 minutes) may be backfiring

- How to balance cardio and food without burning out

If you’re stuck spinning your wheels, this episode will help you build a smarter, more effective fat loss strategy—without wrecking your recovery or metabolism.

Timestamps:

- [00:00 – 03:33] - Intro: Why cardio strategy matters & how most people get it wrong

- [03:33 – 04:08] - Overview: 3 cardio mistakes that will ruin your fat loss

- [04:08 – 07:45] - Mistake #1: Doing cardio at the wrong time (pre-lift fatigue)

- [07:45 – 11:13] - Cardio after weight training – how much is too much?

- [11:13 – 16:22] - Mistake #2: Choosing the wrong form of cardio (modality matters)

- [16:22 – 17:34] - Understanding recovery needs post-cardio

- [17:34 – 22:31] - How to manage systemic fatigue & rotate intensities

- [22:31 – 23:41] - Mistake #3: Doing too much or too little cardio

- [23:41 – 28:25] - Why cardio sessions over 60 min often do more harm than good

- [28:25 – 29:08] - The flawed logic of “keeping cardio high to keep food high”

- [29:08 – 35:58] - The risk of doing too little cardio and over-restricting food

- [35:58 – 39:08] - When and how to decrease cardio during fat loss

- [39:08 – 39:53] - Fasted cardio – does it really burn more fat

- [39:53 – 40:41] - HIIT vs. steady state: which is better and why

- [40:41 – 41:20] - Daily cardio vs. rest days – what’s optimal for recovery?

- [41:20 – 42:32] - Final thoughts: Cardio is a tool—not a punishment

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