Most busy professionals think they need long-distance runs, daily bootcamps, or 6–7 training days per week to get in shape. In Episode 33 of the Excelsior Health Podcast, Coach Cory breaks down Myth #2 of the “5 Myths Holding You Back” series — the belief that cardio and extreme training volume are required to lose fat and build strength.

Using real examples from TFW Sauga students and 15+ years of coaching experience, Coach Cory reveals what ACTUALLY works:
3–4 days of strength training, 1 day of smart high-intensity cardio, and daily walking.

💡 In This Episode, You’ll Learn:
 • Why long-distance running isn’t ideal for beginners or busy, overweight professionals
 • The hidden risks of high-intensity bootcamps & why they spike cortisol
 • How strength training burns more calories at rest than cardio
 • The real weekly training formula for busy parents and professionals
 • Simple protocols to structure your workouts for strength, muscle, and fat loss
 • The anatomy of a proper training session (warmup → strength → hypertrophy → burn/blast)

If you’re tired of feeling confused or overwhelmed by conflicting fitness advice, this episode gives you the simple, sustainable roadmap to get results—without destroying your joints or your schedule.

👉 If you know someone stuck doing endless cardio, share this episode with them. It might save their knees and their results.

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⏱️ Chapters (6 Total):

00:00:00 – Introduction & Myth #2 Overview
00:01:00 – Why Cardio Isn’t the Best Starting Point
00:04:00 – The Problem with Bootcamps & HIIT Obsession
00:08:00 – Why Strength Training Beats Cardio for Fat Loss
00:13:00 – The Ideal Weekly Training Structure (3–4 Days)
00:18:00 – Anatomy of a Perfect Workout & Final Takeaways

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#ExcelsiorHealth #TFWSauga #StrengthTraining #FitnessMyths #BusyParentFitness #FatLossForProfessionals #coachcory y #HealthPodcast #TrainingForWarriors #ExcelsiorFramework

“I don’t have time.” — it’s the #1 excuse keeping most people stuck. In this episode, Coach Cory kicks off a brand-new mini-series, “The 5 Myths Holding Busy Professionals Back from Transforming Their Health.”

In this first part, Coach Cory breaks down the truth about time, showing you exactly how to reclaim your week, prioritize your health, and finally make consistency possible—even with a packed schedule.

💡 In This Episode, You’ll Learn:
 • The real math behind your week (and how little time training actually takes)
 • Why your priorities—not your schedule—define your results
 • How to find 4 hours a week for workouts without sacrificing family or career
 • The “Do More in Your 164” principle for mastering time and energy
 • Common time-wasters that silently steal your goals (social media, TV, weekends)
 • Tools to build your perfect week and daily Power List for lasting results

Coach Cory brings tough love, real stories, and proven systems to help you see that it’s not about having time—it’s about making time for what truly matters: your health, your family, and your life.

👉 If you know someone who keeps saying “I’m too busy to work out,” share this episode with them—it might change their life.

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⏱️ Chapters:

00:00:00 – Introduction: The 5 Myths Holding You Back
00:01:00 – Why “I Don’t Have Time” Is the Biggest Fitness Lie
00:04:00 – The 168-Hour Week: Finding Time You Didn’t Know You Had
00:08:00 – How to Reclaim Your Schedule & Prioritize Health
00:14:00 – The Power of the “Do More in Your 164” Mindset
00:20:00 – Final Thoughts: You Don’t Need More Time—You Need More Intention

#ExcelsiorHealth #TFWSauga #FitnessMindset #TimeManagement #BusyParentFitness #HealthPodcast #CoachCory #ExcelsiorFramework #MythSeries #DoMoreInYour164

Ever feel like you’re working hard but not moving forward? In this powerful solo episode, Coach Cory shares how to tap into the flow state—a mental and physical zone where focus, energy, and performance align.

Drawing from lessons at a business mastermind in Las Vegas and insights from author Steven Kotler, this episode connects the dots between fitness, mindfulness, and productivity—and how your health directly impacts your ability to create flow in every area of your life.

💡 In This Episode, You’ll Learn:
 • How working out 4 days a week improves focus and creativity
 • Why fitness and passion fuel the state of “flow”
 • The science behind deep work, focus blocks, and distraction management
 • How to protect your attention in a world built to steal it
 • Daily habits to manage stress, improve mood, and boost energy
 • 5 powerful nervous system reset tools: gratitude, reading, mindfulness, nature, and training

This is your reminder that fitness isn’t just about strength—it’s about creating momentum, managing stress, and finding your zone.

👉 If this episode helped you see health differently, share it with someone who needs a mental reset and help them reconnect with their flow.

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⏱️ Chapters:

00:00:00 – Introduction
00:00:25 – What Is the Flow State?
00:01:14 – Lessons from Las Vegas & Steven Kotler
00:03:03 – How Fitness Creates Flow
00:06:00 – Protecting Focus in a Distracted World
00:09:53 – The “Magic Time” Principle for Productivity
00:11:43 – Distraction Management & Communication Boundaries
00:17:12 – Fitness as Therapy & The Power of Coaching
00:19:17 – 5 Ways to Reset Your Nervous System

#ExcelsiorHealth #TFWSauga #FlowState #FitnessMindset #FocusAndEnergy #BusyParentFitness #HealthPodcast #Mindfulness #CoachCory #StressRelief #Productivity

What does it really mean to be healthy? In this motivating episode, Coach Cory sits down with Coach Jabbar, one of TFW Sauga’s newest coaches, to explore how fitness builds confidence, expands your capacity, and opens doors in every area of life.

From travel stories and family adventures to career growth and personal discipline, this conversation dives deep into the connection between physical fitness, self-belief, and opportunity.

💡 In This Episode, You’ll Learn:
 • Why health is more than just abs—it’s the capacity to live fully
 • How traveling, hiking, and parenting reveal your true fitness level
 • The link between fitness and confidence in career and relationships
 • How to rebuild self-trust by keeping the promises you make to yourself
 • 4 daily habits that expand your confidence and life capacity

This episode will remind you that your body is your vehicle for every experience in life. When you train it, fuel it, and respect it—you open doors that were once closed.

👉 If this episode inspired you, share it with someone who needs to hear that confidence comes from consistency.

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⏱️ Chapters:

00:00:00 – Introduction
00:00:22 – Guest Introduction: Coach Jabbar
00:01:01 – Health is Capacity
00:01:34 – Travel and Fitness
00:13:42 – Health is Confidence
00:15:11 – Building Confidence through Commitment
00:20:00 – Confidence and Career Opportunities
00:23:32 – Steps to Increase Capacity and Confidence

#ExcelsiorHealth #TFWSauga #HealthIsConfidence #HealthIsCapacity #FitnessMindset #BusyParentFitness #ConfidenceBuilding #CoachCory #CoachJabbar #HealthPodcast #TransformationJourney

Can working out together actually make your relationship stronger? In this real and relatable episode, Coach Cory and Coach Susie dive into the connection between health, fitness, and relationships—exploring how training together (or even apart) can either create tension or build a deeper bond.

From the challenges of mismatched fitness priorities to the joy of becoming each other’s biggest supporters, this episode unpacks what it takes to build a power couple mindset through shared health goals.

💡 In This Episode, You’ll Learn:
 • How health and fitness impact attraction, energy, and intimacy
 • The common pitfalls when one partner transforms and the other doesn’t
 • How to handle jealousy, insecurity, and new attention as you change
 • Why communication and support matter more than physical results
 • How shared workouts create teamwork, respect, and deeper connection
 • The ripple effect: when fit parents raise healthier, happier kids

Whether you’re dating, married, or raising a family together, this episode will help you see that training your body together can also strengthen your bond for life.

💪 If you train, share this episode with your partner—and start your journey as a power couple today.

⏱️ Chapters:

00:00:00 – Introduction
00:00:48 – How Health Affects Your Relationship
00:04:12 – When One Partner Transforms Before the Other
00:08:37 – Jealousy, Insecurity, and Growing Together
00:14:20 – The Role of Communication in Fitness & Love
00:19:45 – Building a Power Couple Mindset
00:24:18 – How Fitness Improves Intimacy & Energy
00:28:03 – Raising Healthy Kids Through Example
00:31:29 – Why Shared Goals Create Stronger Bonds
00:35:02 – Final Thoughts & Takeaways

www.tfwsauga.com

Pregnancy doesn’t have to mean losing yourself. In this heartfelt and empowering episode, Coach Cory sits down with Coach Susie, who opens up about her journey through four pregnancies—sharing real-life lessons on fitness, mindset, and motherhood.

From staying active at 33 weeks pregnant to balancing family, training, and recovery, this conversation breaks down what it really looks like to prioritize your health during (and after) pregnancy.

💡 In This Episode, You’ll Learn:
 • How Coach Susie trained safely through four pregnancies
 • The importance of identity, routine, and positive self-talk for moms
 • Practical tips to stay active, strong, and confident through all trimesters
 • Why walking, strength training, and a supportive community are game-changers
 • How to bounce back postpartum—mentally, physically, and emotionally
 • The critical role of communication and support from your partner

This is the episode every mom, mom-to-be, and partner needs to hear. Whether you’re preparing for pregnancy, in the middle of it, or rebuilding after birth—Coach Susie’s story is proof that you can stay strong, balanced, and empowered every step of the way.

👉 Know a mom or couple who would find this valuable?
Share this episode—it could inspire their comeback story.

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⏱️ Chapters:

00:00:00 – Introduction
00:00:51 – Coach Susie’s Pregnancy Journey
00:02:31 – Coach Susie’s Personal Pregnancy Experiences
00:09:55 – Practical Tips for Pregnancy
00:16:41 – Importance of Regular Exercise and Nutrition During Pregnancy
00:24:53 – Importance of Setting Fitness Goals and Asking for Help

#ExcelsiorHealth #TFWSauga #FitPregnancy #CoachSusie #MomLife #StrongMoms #PregnancyWorkout #PostpartumFitness #BusyParentHealth 

What happens when fitness becomes more than just a workout—and instead becomes your lifeline? In this deeply inspiring episode, Coach Cory sits down with Nav, a longtime TFW Sauga student, mother, and true warrior, who shares her journey of grief, growth, and gratitude.

After losing her husband unexpectedly and later facing her son’s life-threatening bone marrow disease, Nav turned to the Excelsior Health Framework to rebuild her body, mind, and purpose. This isn’t just a transformation story—it’s a masterclass in resilience.

💡 In This Episode, You’ll Learn:
 • How Nav went from 49% body fat to becoming a powerhouse lifter
 • The fitness journey that helped her heal after unimaginable loss
 • How training saved her life—and later, literally saved her son’s life through a bone marrow transplant
 • The mindset and habits that kept her consistent for 7+ years
 • Why strength training is the foundation for emotional and mental resilience
 • How she found courage, confidence, and community through TFW Sauga

This episode will remind you that health is not just about looking better—it’s about living stronger for the people who depend on you.

💪 If you’ve ever needed a reason to start, this story will give you one.

👉 Share this with someone who’s going through a tough time—they’ll walk away believing in the power of movement, mindset, and hope.

#ExcelsiorHealth #TFWSauga #TransformationJourney #FitnessSavedMyLife #BusyParentFitness #ResilientMindset #WomenWhoLift #HealthPodcast #CoachCory #TrainingForWarriors #InspirationStory

Most people work hard but never recover—and wonder why they’re always tired, stressed, or stuck. In Part 3 of the Excelsior Health Framework series, Coach Cory unpacks two of the most overlooked pillars of transformation: Rest & Recovery and building a Resilient Mindset.

💡 In This Episode, You’ll Learn:
 • Why productive exhaustion requires scheduled renewal
 • The 4 recovery essentials: sleep, fun & self-care, physical therapy, meditation
 • How a simple 3-2-1 formula can improve your sleep tonight
 • Why self-care and hobbies aren’t luxuries—they’re part of health
 • How visualization, breathwork, and gratitude boost resilience
 • The truth about mindset: your vision, values, learning, and gratitude shape everything
 • Why your standards, not your goals, determine your results

If you’ve ever struggled with low energy, stress, or motivation, this episode will give you a blueprint to recharge your body and rebuild your mind.

🧠 Transformation isn’t just about training harder—it’s about recovering smarter and raising the standards of how you live.

👉 Know someone who’s always “burnt out”?
Share this episode with them—it could change how they approach health forever.

#ExcelsiorHealth #TFWSauga #RestAndRecovery #ResilientMindset #SleepBetter #StressRelief #BusyParentFitness #CoachCory #HealthPodcast #ExcelsiorFramework

If training builds your body, nutrition fuels it. In Part 2 of the Excelsior Health Framework series, Coach Cory breaks down the second pillar—Nutrition Habits—and why mastering this area is the game-changer for fat loss, energy, and long-term health.

💡 In This Episode, You’ll Learn:
 • Why hydration and eating real food are the foundation of better health
 • The Warrior 20 foods that give you the best bang for your buck
 • How to track macros and portions without obsession (and why protein is king)
 • The importance of reverse dieting after fat loss to rebuild metabolism
 • Which supplements actually matter—and which are just hype

Coach Cory shares personal stories, client strategies, and practical tools so you can simplify your eating, prevent chronic disease, and finally feel in control of your results.

🍽️ Nutrition isn’t about perfection—it’s about raising your standards and finding sustainable habits that work for you.

👉 Know someone struggling with food confusion or stuck in yo-yo dieting?
Share this episode with them—it might be the clarity they need.

#ExcelsiorHealth #TFWSauga #NutritionHabits #MacrosMadeSimple #Warrior20 #BusyParentFitness #HealthyEating #FatLossJourney #CoachCory #HealthPodcast

Welcome to a special 5-part series of the Excelsior Health Podcast where Coach Cory breaks down the Excelsior Health Framework—the proven system that has helped hundreds of busy parents and professionals lose fat, build muscle, and reclaim their confidence.

Each episode dives deep into one of the 5 Pillars of Excelsior Health:
1️⃣ Training & Movement – how to train smarter and build strength for life
2️⃣ Nutrition Habits – simple strategies to fuel your body without dieting extremes
3️⃣ Rest & Recovery – why sleep and downtime are just as important as workouts
4️⃣ Resilient Mindset – mental tools to stay consistent, motivated, and confident
5️⃣ Positive Environment – how your circle, habits, and surroundings shape your success

By mastering these 5 pillars, you’ll create the foundation to transform your health and lifestyle for the long term.

💡 In This Episode, You’ll Learn:
 • Why training 3 days a week is the foundation of strength and fat loss
 • How to level up to 4 days for life with metabolic conditioning
 • The importance of performance testing (and why tracking results builds confidence)
 • Why walking 30–45 minutes daily is the easiest game-changer for your health
 • How training ties into every other pillar: nutrition, recovery, mindset, and environment

This is more than just exercise—it’s about building the habits and identity that help you thrive as a busy parent or professional.

🔥 If you’re ready to stop overcomplicating fitness and start executing a proven system, this episode is your blueprint.

👉 Know someone who keeps starting and stopping their workouts?
Share this episode with them—it could be the clarity they’ve been missing.

#ExcelsiorHealth #TFWSauga #StrengthTraining #FitnessForBusyPeople #HealthPodcast #TrainingHabits #FatLossJourney #BusyParentFitness #CoachCory