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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In this episode, I explore the 10 most common mistakes made when using Performance Enhancing Drugs (PEDs). With a focus on informed decision-making and minimizing risks, I break down actionable strategies for safe PED usage, discussing everything from proper dosing and timing to addressing common misconceptions. This episode serves as a foundational guide for anyone considering PED use or seeking to understand how to maximize benefits while avoiding long-term harm.

Timestamps:

- [00:00:00] – Introduction: Welcoming listeners and outlining the episode's focus on PED mistakes.

- [00:06:42] – Mistake #1: Using the wrong compound and understanding risks for male and female users.

- [00:11:58] – Mistake #2: Introducing PEDs at the wrong time in your fitness journey.

- [00:16:57] – Mistake #3: Aggressive dosing and starting at unnecessarily high levels.

- [00:21:05] – Mistake #4: Pyramiding doses and its limited benefits versus risks.

- [00:24:06] – Mistake #5: Mixing and matching multiple anabolic compounds unnecessarily.

- [00:27:45] – Mistake #6: Skipping non-anabolic options and moving directly to anabolic PEDs.

- [00:32:07] – Mistake #7: Using PEDs while already experiencing suppressed hormones and the importance of lab work.

- [00:35:34] – Mistake #8: Inconsistent training and not aligning effort with PED use.

- [00:38:33] – Mistake #9: Overtraining, adding excessive cardio, and reducing recovery capacity.

- [00:39:59] – Mistake #10: Undereating while on PEDs and the importance of allowing weight gain for muscle building.

- [00:43:20] – Final thoughts: How to approach PED use conservatively and balance risks.

If this episode clarified the complexities of PED usage for you, be sure to like, subscribe, and let us know your thoughts in the comments.

Links and Resources:

https://coryfit.com/

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In this episode of the Self Selecting Podcast, host I welcome the esteemed Dr. Eric Helms for a deep dive into the evolving landscape of bodybuilding and physique sports. Dr. Helms shares his journey from stepping onto the stage in 2007 to becoming a respected voice in natural bodybuilding, research, and coaching. Together, we tackle pressing topics like the shifting standards in divisions, the rise of drug-tested competitions, and the delicate balance between competitive success and personal well-being.Through this episode, you will gain a fresh perspective on the importance of a process-oriented mindset, the psychological challenges athletes face in and out of competition, and actionable strategies for longevity in the sport. Whether you're a seasoned competitor or just curious about the world of bodybuilding, this episode is packed with wisdom and practical takeaways.

Timstamps:

- [0:00] - Cory introduces Dr. Eric Helms and his contributions to natural bodybuilding and evidence-based coaching.

- [2:25] - Dr. Helms shares his journey in bodybuilding, from competing to founding 3D Muscle Journey and becoming an academic researcher.

- [5:40] - Discussing the evolution of bodybuilding divisions and increasing competitiveness across categories.

- [8:20] - The complexities of drug-tested bodybuilding shows and the rise of natural divisions in the NPC.

- [12:00] - Addressing the mental and social challenges of bodybuilding, including misconceptions about drug use in natural divisions.

- [17:10] - Why focusing on personal improvement rather than external outcomes is crucial for long-term success.

- [21:45] - Balancing personal bests with competition results and understanding the subjectivity of judging.

- [26:00] - Exploring the mental shift required to embrace process-focused training over result-based goals.

- [31:00] - The dangers of over-identifying with athletic performance and managing the "athletic identity" trap.

- [36:50] - How beauty standards intersect with bodybuilding, especially in divisions like bikini and men’s physique.

- [41:30] - The challenges athletes face in separating their identity from their competitive physique.

- [45:40] - The need for strategic weight gain during the offseason and reframing success beyond stage readiness.

- [50:00] - Practical strategies to navigate offseason discomfort and focus on long-term progress.

- [54:10] - Using strength sports as a tool to enhance bodybuilding progress and maintain focus during non-competitive phases.

- [58:30] - Closing reflections on balancing bodybuilding as a sport and a passion.

If you enjoyed this episode, don’t forget to subscribe, rate, and review the podcast.

Links and Resources:

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

The 3DMJ Vault (Courses): https://www.3dmjvault.com/bundles/vip

Follow Eric On Instagram: https://www.instagram.com/helms3dmj/?hl=en

https://coryfit.com/

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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:

https://coryfit.com/

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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!

Links and Resources:

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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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