In this episode, I discuss the realities of training intensity and recovery, particularly for athletes balancing multiple lower-body sessions in a week. I explore the concept of auto-regulation, providing practical advice for adjusting training sessions based on recovery levels, systemic fatigue, and individual capacity. I also delve into strategies for improving execution, managing fatigue, and setting realistic expectations for progress. Whether you're a competitive athlete or a fitness enthusiast, this episode provides valuable insights to enhance your training routine.

Timestamps:

- [00:00:00] - Introduction: Gratitude for guest feedback and reflections on recent episodes.

- [00:06:24] - Addressing negativity in online interactions and protecting podcast content.

- [00:09:19] - The aftermath of high-intensity lower-body sessions and managing systemic fatigue.

- [00:10:04] - Adjusting expectations for a challenging midweek workout.

- [00:12:38] - The importance of recovery: Why systemic fatigue is not always a bad thing.

- [00:16:03] - Training split overview: Structuring sessions for maximal recovery and progress.

- [00:18:34] - Prioritizing execution over volume: Making informed decisions in training sessions.

- [00:20:19] - Warm-up strategies: Setting the stage for effective working sets.

- [00:23:18] - Adjusting working weights on fatigued days and refining form for better outcomes.

- [00:29:07] - Troubleshooting technique breakdown in B-stance RDLs and recovery implications.

- [00:32:18] - Balancing expectations for three lower-body sessions in a week.

- [00:34:34] - Strategic rest and how it enhances training intensity on key days.

- [00:38:19] - Importance of warm-up set tempos and incremental weight increases.

- [00:44:34] - Practical adjustments for upper-body exercises with limited weight increments.

- [00:48:01] - Wrap-up: Key takeaways on auto-regulation and setting realistic training goals.

Links and Resources:

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In this episode of the Self Selecting podcast, I share a comprehensive, principle-based guide to achieving stage-ready conditioning. Drawing from personal experience in bodybuilding and competition prep, the episode offers insights on balancing training, nutrition, and recovery to optimize fat loss and retain muscle. Tune in to explore key strategies for developing a lean, conditioned physique while avoiding common pitfalls in contest prep.

Timestamps:

- [00:00] - Welcome and introduction.

- [01:05] - Reflecting on personal challenges with conditioning and early struggles in bodybuilding prep.

- [02:15] - Insights from the 2021 competition season.

- [04:01] - The mental and physical toll of pushing through conditioning with injuries and poor recovery.

- [06:19] - Key obstacles to achieving peak conditioning: excess fat, insufficient muscle, and lack of experience.

- [08:10] - Importance of experience and skill in getting stage lean.

- [10:22] - Structuring a timeline for prep: establishing a clear plan and understanding weight loss needs.

- [12:03] - Creating a deficit effectively through balanced caloric intake and cardio; the cost of cardio vs. food restriction

- [14:47] - Monitoring progress: setting up accurate tracking of body weight, scale trends, and body changes.

- [17:18] - Considering lab work before and after prep to understand hormonal baselines and recovery needs.

- [20:41] - Creating the deficit through food accuracy and consistency in step count.

- [24:24] - Using daily activity (step count) to manage energy expenditure without over-relying on cardio.

- [28:05] - Managing fatigue and hunger signals by prioritizing recovery, maximizing sleep, and minimizing non-essential activity.

- [33:08] - Recognizing the benefits of step count over structured cardio for sustained energy and better recovery

- [36:19] - Leveraging cardio thoughtfully; balancing it with nutrition to avoid burnout and muscle loss.

- [38:28] - Discussing caloric deficits and how to use them without compromising muscle retention during prep.

- [41:03] - Importance of starting prep strong; achieving initial fat loss before fatigue sets in.

- [42:07] - Tailoring prep to individual limitations and adjusting the approach to maintain muscle and minimize fatigue.

- [43:11] - Final thoughts on achieving stage leanness through preparation, consistency, and adjusting for individual needs.

Links and Resources:

https://coryfit.com/

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In this episode, host I welcome guest Laurin Conlin, a prominent figure in the bodybuilding and fitness industry. We explore Laurin’s journey, from her early days as a competitor to her impactful research on flexible dieting. We delve into how athletes can manage diet fatigue, stay motivated, and sustain mental resilience in a demanding field. Laurin shares practical insights on regulating eating behaviors, understanding body signals, and balancing life’s demands with physique goals. Whether you’re a seasoned competitor or someone seeking a balanced approach to fitness, Laurin’s experience provides valuable takeaways on achieving goals without sacrificing mental health.

Timestamps:

- [00:00] – Introduction to guest Laurin Conlin.

- [01:16] – Laurin discusses her initial experiences in bodybuilding and early career influences.

- [02:29] – Transition from figure to bikini competitions and early challenges in the sport.

- [05:29] – Laurin’s breakthrough research on flexible dieting and its industry impact.

- [09:08] – Discussing the role of nutrition in physique sports and shifting away from restrictive dieting.

- [12:21] – Laurin shares personal experiences with early food restrictions and finding balance.

- [15:48] – Common body image and eating behavior issues among physique athletes.

- [18:20] – Addressing the challenges of maintaining adherence without going to extremes.

- [20:59] – The unrealistic expectations and physique goals set by social media.- [22:37] – Balancing aesthetic goals with long-term health; addressing post-show struggles.

- [26:27] – Laurin’s approach to understanding clients’ individual needs and behaviors.

- [28:11] – Becoming a “detective” in coaching: identifying the root causes of non-adherence.

- [30:59] – Using data and subjective feedback to tailor coaching approaches.

- [33:48] – Coaching strategies to encourage clients to report deviations openly.

- [36:21] – The value of wins and barriers in tracking weekly progress.

- [41:13] – Emotional coping mechanisms related to food and breaking unproductive cycles.

- [45:05] – Strategies for managing cravings and creating realistic boundaries with food.

- [48:18] – Cultivating mindful eating practices and emphasizing the experience over consumption.

- [54:21] – Challenges of the post-show period and strategies to recalibrate.

- [59:37] – Tips for transitioning out of a dieting phase, including gradual changes and flexible options.

- [01:04:05] – Final thoughts on fostering a balanced approach to fitness goals.

Links and Resources:

Follow Laurin On Instagram and YouTube: @laurinconlin

Work With Laurin: https://redefinehealthybrands.com/tell-us-more/

Join Laurin's Mentorship: https://theartandscienceofcoaching.mykajabi.com/

https://coryfit.com/

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In this insightful episode, I delve into the nuances of bodybuilding, the mental and physical challenges athletes face, and strategies for success beyond the gym.

Emphasizing the significance of resilience, discipline, and setting realistic expectations, I share personal experiences, client stories, and practical advice on staying committed even when motivation wanes. Whether you’re striving for a lean physique or tackling a muscle-building phase, this episode offers valuable insights into embracing the journey, understanding dietary fatigue, and crafting a mindset for long-term success.

Timestamps:

- [00:00] – Introduction to the episode and reflections on the purpose of the podcast.

- [01:04] – Discussing common challenges in dieting and muscle-building journeys.

- [02:49] – Importance of persistence and patience in achieving long-term fitness goals.

- [04:50] – The reality of body transformation and the discomfort associated with progress.

- [06:16] – Managing expectations: Why fat loss tends to show faster results than muscle gain.

- [07:33] – Adjusting to slower progress in muscle-building phases.

- [09:25] – Developing skills to maintain commitment despite lack of immediate results.

- [11:17] – Setting realistic goals and the importance of a clear vision.

- [13:21] – Balancing goals with daily life and relationships.

- [15:00] – The necessity of embracing discomfort for successful bodybuilding.

- [17:03] – Building confidence through developing dieting and training habits.

- [18:21] – Avoiding comparisons and focusing on personal development.

- [20:11] – Recognizing and combating imposter syndrome in competitive bodybuilding.

- [23:06] – Practical tips for maintaining dietary adherence, even when eating out.

- [26:19] – The significance of balance and flexibility with food choices.

- [29:18] – Strategies for identifying behaviors that impact progress.

- [32:00] – Addressing underlying issues in body composition goals, like dietary fatigue.

- [34:23] – Setting boundaries and communicating fitness goals within relationships.

- [37:07] – Understanding the concept of motivation and its connection to personal values.

- [40:01] – Recognizing dietary fatigue and the need for breaks in restrictive diets.

- [42:16] – Final thoughts on setting clear goals, fostering resilience, and mapping out effective actions for success.

Links and Resources:

https://coryfit.com/

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In Episode 42 of the Self-Selecting Podcast, I share an in-depth guide on managing fitness and diet goals while traveling. I discuss practical strategies for training, nutrition, and maintaining routines during trips, whether planned or last-minute. With insights on managing expectations, staying flexible, and making the most of varied environments, this episode offers valuable tips to help listeners balance fitness with the spontaneity and demands of travel.

Timestamps:

- [00:00] – Introduction and reflection on recent webinars and podcast scaling.

- [01:24] – Importance of accessible education through free webinars for those on a budget.

- [03:10] – Framework for achieving low body fat; dispelling the myth of "secret" methods.

- [04:50] – Introduction to the main topic: strategies to stay on track while traveling.

- [06:00] – Personal anecdotes on handling last-minute travel demands.

- [09:00] – Setting realistic expectations for fitness maintenance while on vacation.

- [13:00] – Importance of planning around meals and workouts based on travel logistics.

- [16:05] – The value of flexibility and not overreacting to setbacks in diet or exercise.

- [21:00] – Client examples and insights on adapting plans to different travel environments.

- [26:30] – How to structure workouts by fatigue levels and travel schedule.

- [32:30] – Prioritizing protein intake during travel; tips for getting adequate amounts.

- [35:00] – Adjusting water intake habits to ensure hydration.

- [40:00] – Managing sleep schedules and rest; staying disciplined amidst travel disruptions.

- [44:00] – The importance of mental flexibility and using travel as a learning experience.

- [48:30] – Embracing the experience of travel without compromising long-term goals.

- [50:10] – Final thoughts on reflecting and adjusting goals post-travel; encouraging self-kindness.

If you found these tips helpful, share your thoughts in the comments! Let us know how you stay on track while traveling, and don’t forget to tune in for the next episode!

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In this episode of the Self-Selecting Podcast, I welcome Sebastian Burka to discuss the importance of ethics, integrity, and a client-centered approach in the fitness industry. Sebastian shares insights into issues like ghost coaching, misleading business practices, and the role of transparency in creating successful coaching relationships. Tune in for an honest look into how modern coaching can empower clients or hinder their progress if mismanaged.

Timestamps:

- [04:05] - Starting young: Sebastian’s journey into fitness and coaching at 17

- [06:30] - Understanding “ghost coaching” and unethical practices in the fitness industry

- [09:00] - Misleading business models in fitness and how they harm client progress

- [11:15] - Sebastian’s take on AI-generated programs and balancing automation with client focus

- [13:40] - Cory and Sebastian discuss the rise of business coaching schemes in the fitness world

- [16:05] - Navigating client expectations in the face of industry trends and online marketing

- [18:20] - The role of PEDs in competitive fitness and maintaining transparency with clients

- [20:45] - Cory’s client testimonials: Impact of unethical practices on their fitness journeys

- [23:15] - Identifying red flags in coaching and empowering clients to avoid scams

- [26:00] - Tackling incomplete lab work: Risks and importance for athletes using PEDs

- [29:10] - Importance of setting realistic client goals and managing their stress levels

- [32:30] - Mental health support and stress management strategies in fitness training

- [35:00] - How emotional well-being can influence training outcomes and adherence

- [38:20] - Cory’s methods for helping clients recognize and work through mental barriers

- [41:05] - Expanding coaching to include personal growth and lifestyle adjustments

- [44:15] - Sebastian’s back surgery journey: The physical and emotional toll of recovery

- [47:30] - Learning resilience and patience through injury and health setbacks

- [50:45] - Reflection on the coaching journey and the growth it offers both coach and client

- [53:55] - Addressing limitations: When to pivot or pause on fitness goals

- [57:10] - Reassessing client expectations and maintaining transparency through challenges

- [59:40] - Final thoughts on client success, trust, and sustainable coaching practices

Links and Resources:

Follow Sebastian On Instagram: @sebastianburka

Work With Sebastian: https://www.sebastianburka.com/

https://coryfit.com/

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Welcome back to the Self-Selecting Podcast! In Episode 40, I dive into a comprehensive discussion on testosterone replacement therapy (TRT) specifically for women. This episode covers all aspects of TRT, from deciding whether you should start, to dosage considerations, administration methods, risks, and benefits. I also address common questions from clients, share my own experiences, and provide a guide for women thinking about introducing TRT into their regimen.

Timestamps:

- [0:00] - Introduction to the episode and topic reveal: Female TRT

- [1:19] - Differentiating between female and male TRT doses

- [2:49] - First question to consider before starting TRT

- [5:01] - Signs and symptoms of low testosterone in females

- [6:28] - Determining good candidates for TRT and considerations for bodybuilders

- [7:57] - The impact of anabolic steroids and their suppression of testosterone

- [10:15] - The importance of non-pharmacological solutions before starting TRT

- [11:53] - Bias against athletic and young women seeking TRT

- [13:00] - How TRT can help women with hypoactive sexual disorder

- [14:09] - Tests and evaluations necessary before starting TRT

- [16:56] - Risks of TRT: cardiovascular, breast cancer, and androgenic effects

- [20:32] - Essential hormone and blood tests to run before starting TRT

- [25:17] - TRT monitoring: importance of semi-annual lab tests

- [28:28] - Experience with varying serum levels due to source quality

- [30:18] - Various forms of TRT and which one might be right for you

- [31:12] - Injections: comparing subcutaneous vs. intramuscular

- [39:33] - Benefits of more frequent, lower-dose injections

- [45:11] - Injection frequency: what's best for you and why

- [46:40] - Types of testosterone: Test C and Test E

- [47:43] - Dosing for females and why it's critical to start low

- [48:59] - The question of whether TRT is a lifelong commitment

- [52:00] - Cardiovascular health and TRT's impact

- [55:13] - Lifestyle changes to boost testosterone naturally

- [56:32] - What to expect when coming off TRT

- [57:00] - Closing thoughts and encouraging engagement with the podcast

Links & Resources:

https://coryfit.com/

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Welcome back to the Self-Selecting Podcast! In Episode 39, I dive deep into my personal toolbox of strategies for navigating the toughest aspects of dieting. From managing hunger to overcoming self-sabotage, I share six non-conventional cheat codes that have allowed me to make better and faster progress in my fat loss phases. Whether you're self-coached or just looking to optimize your diet, these insights will help you break through plateaus and make dieting more sustainable.

Timestamps:

- [01:31] - Introducing the topic: Six cheat codes to dieting and why they work

- [02:20] - Cheat code 1: Thought diffusion and learning to detach from negative dieting thoughts

- [05:15] - Managing hunger during a fat loss phase and accepting discomfort without reacting

- [07:00] - Avoiding impulsive behaviors that undo progress in dieting

- [09:50] - Understanding the concept of net zero habits: How small decisions can negate earlier efforts

- [12:00] - Learning to tolerate hunger and recognizing it as a natural part of fat loss

- [14:30] - Cheat code 2: Reframing your thoughts about hunger and cravings for better control

- [17:40] - How using softer language can reduce the emotional intensity of dieting struggles

- [20:15] - Practicing flexibility in social situations: How to manage food choices when eating out

- [23:40] - Building psychological flexibility: Overcoming mental barriers in dieting

- [27:15] - Cheat code 3: Self as context – Don’t define yourself by past dieting failures

- [30:50] - Overcoming identity-based limitations and why mindset shifts matter in long-term dieting success

- [33:20] - Cheat code 4: Holding space for hunger and cravings without giving in

- [35:45] - Visualizing cravings as billboards on the highway and learning to drive past them

- [38:10] - Cheat code 5: Committed action – Building habits that align with your dieting goals

- [41:20] - Overcoming internal resistance to make healthier choices easier

- [43:50] - Cheat code 6: Playing it out – Using visualization to anticipate the consequences of poor decisions

- [47:00] - Final thoughts on mastering mental and physical strategies for successful dieting

Links & Resources:

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In Episode 38 of the Self-Selecting Podcast, I sit down with Liv Labrada, a retired figure professional bodybuilder, to discuss her journey through bodybuilding, transitioning to a new phase of training, and focusing on building glutes. Liv shares her insights on effective training, PED use, and how to optimize nutrition and recovery for maximum muscle growth. This episode is packed with practical advice on training intensity, mindset, and the nuances of building muscle as a female athlete.

Timestamps:

- [00:00] - Introduction to Liv Roth, her bodybuilding background, and why she's no longer competing in figure

- [05:30] - Why Liv shifted her focus to glute growth and maintaining a more balanced physique

- [07:50] - The influence of PEDs in bodybuilding and Liv’s approach to using them conservatively

- [12:20] - Challenges women face in building muscle without relying too heavily on PEDs

- [17:00] - How PED use has sped up muscle growth in competitive divisions, and the pressure it creates

- [20:10] - The value of taking time to build muscle naturally before adding PEDs into the equation

- [22:50] - Liv’s advice on off-season training: Taking the time needed for real growth

- [25:00] - Why Liv avoids promising quick results: The importance of being realistic about growth phases

- [28:30] - Managing client expectations and how long it realistically takes to see results

- [31:00] - Corey and Liv discuss their personal experiences with bulking and cutting phases

- [34:20] - The difference between muscle growth for figure competitors versus bikini or wellness competitors

- [37:30] - Liv's current training regimen: Focusing on glutes and maintaining a balanced physique

- [40:50] - Why recovery is just as important as training when aiming for muscle growth

- [44:20] - The importance of listening to your body and adjusting nutrition based on training intensity

- [47:00] - How Liv intuitively approaches her diet, focusing on protein intake and training performance

Links and Resources:

https://coryfit.com/

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Welcome back to the Self-Selecting Podcast! In Episode 37, I dive into the concept of the sunk cost fallacy and how it manifests in the context of bodybuilding, fat loss, and fitness journeys. I explore how this mindset can trap athletes into continuing ineffective diets, training programs, or competition preps due to their prior investments of time, money, and effort. I offer actionable advice on how to recognize when it's time to pivot and make changes to better align with long-term goals and health.

Timestamps:

- [00:00] - Introduction and appreciation for listener support

- [04:15] - When to end a diet phase and move into a building phase without competition goals

- [08:20] - Challenges athletes face when deciding whether to continue dieting or change direction

- [09:50] - Introduction to the sunk cost fallacy: Explanation and relevance in fitness

- [13:10] - Psychological and financial reasons that keep athletes in unproductive cycles

- [15:30] - Impact of sunk cost fallacy on relationships, goals, and fitness outcomes

- [17:00] - Recognizing emotional manipulation and rationalizations for staying in a current cycle

- [19:45] - Signs indicating it might be time to pivot: Progress inconsistency and burnout

- [22:00] - Performing a "diet review" to determine if the current approach is still effective

- [24:30] - Understanding dietary debt: Physical and mental costs of long-term restriction

- [26:45] - Assessing the sustainability of current dietary and training methods

- [29:00] - Exploring opportunity costs and benefits of ending a diet or training phase early

- [31:45] - Strategies for managing dietary debt through recovery and reverse dieting

- [34:15] - Reframing the conclusion of a diet as a strategic and mature decision

- [36:40] - How to manage expectations and align the next phase with long-term goals

- [39:05] - The importance of planning for future outcomes and setting realistic benchmarks

- [42:00] - Advice on maintaining mental flexibility and adapting plans when needed

- [44:00] - Final thoughts on recognizing the sunk cost fallacy and making better future decisions

Links and Resources:

https://coryfit.com/

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