What if the key to living longer wasn’t diet, exercise, or sleep—but something else entirely? In this episode, Coach Cory dives into the groundbreaking research that shows the #1 predictor of longevity is the quality of your relationships.

💡 In This Episode, You’ll Learn:
 • Why good relationships can boost your life expectancy by 50%
 • How chronic stress destroys your health (and how connection protects you)
 • The difference between acute stress (that makes you stronger) vs. chronic stress (that breaks you down)
 • The “Relationship Bullseye” tool to evaluate who’s in your inner circle
 • How mentors, casual friends, and your environment directly shape your success and health

This isn’t just about feeling supported—it’s about literally adding years to your life while improving the quality of every day. From managing stress to creating a positive environment, Coach Cory shares actionable ways to upgrade your circle, attract the right people, and build relationships that fuel your goals.

👉 If this episode resonated, share it with someone who needs a reminder that who they spend time with is shaping their health and future.

Is it ever too late to change your life? Not according to MK the Motivator—a 65-year-old mother, leader, and inspiration who lost 100 lbs, rebuilt her strength, and transformed her mindset through the Excelsior Health pillars.

In this heartfelt and powerful conversation, Coach Cory sits down with MK to uncover how she went from being terrified to start at 57 years old to becoming one of TFW Sauga’s most admired and motivating members.

🔥 In This Episode, You’ll Learn:
 • How MK lost 100 lbs and cut her body fat by nearly 20%
 • Why building muscle in your 50s and 60s is the key to aging strong
 • The mental and emotional tools she used to conquer stress and body dysmorphia
 • How she found confidence, self-love, and purpose through fitness
 • Why it’s never too late to start—and how to inspire others along the way

MK proves that health transformation isn’t just about looking better—it’s about living longer, moving better, and inspiring those around you.

💪 If you’ve ever felt like it’s “too late” to start, this episode will change your mind.

👉 Share this with someone in their 50s, 60s, or beyond who needs hope, encouragement, and a real-life example of what’s possible.

www.tfwsauga.com

Want to lift heavier, perform better, and walk into every workout with confidence? In this episode, Coach Cory and Coach Susie break down the science-backed strategies that show how your words, thoughts, and mindset can directly improve your strength and performance—both in the gym and in life.

💡 In This Episode:
 • Why motivational self-talk before a lift boosts performance up to 89%
 • The power of visualization and mental rehearsal to prime your body for success
 • “Freestyle” routines that combine both for a 92% success rate
 • The role of music, environment, and positive peer pressure in pushing past limits
 • Real-life examples from training at TFW Sauga—and how you can apply them today

Whether you’re chasing a personal record, preparing for a big presentation, or simply looking to approach your training with more purpose, this episode gives you the mental “cheat codes” to unlock better results.

🧠 Your mind is your strongest muscle—train it.

👉 If this helped you, share it with a friend who’s ready to level up their mindset and performance.

www.tfwsauga.com

#ExcelsiorHealth #TFWSauga #MindsetTraining #PositiveSelfTalk #Visualization #StrengthTraining #PerformanceCoaching #BusyParentFitness #CoachCorey #CoachSusie #HealthPodcast

Are you chasing the wrong goal? In this episode, Coach Cory and Coach Susie break down the critical difference between losing weight and losing body fat—and why aiming for the scale alone can leave you looking and feeling worse.

💡 In This Episode:
 • Why “weight loss” often means muscle loss (and low energy)
 • The hidden dangers of extreme calorie cuts & endless cardio
 • How to eat, train, and recover to burn fat while keeping muscle
 • The 4 key steps to lasting fat loss:
1️⃣ Strength train 2–3x/week
2️⃣ Hit 10K steps/day
3️⃣ Maintain a slight calorie deficit
4️⃣ Eat 0.8–1g of protein per lb of desired body weight
 • What “body recomposition” is—and how to use it if you’ve already lost weight

This episode gives you a clear blueprint for looking lean, feeling strong, and performing at your best—without falling into the skinny-fat trap.

👉 If you’ve ever been frustrated by the scale, share this episode with a friend and help them focus on what really matters.

www.tfwsauga.com

#ExcelsiorHealth #TFWSauga #FatLossVsWeightLoss #BuildMuscleBurnFat #BusyParentFitness #StrengthTraining #ProteinFirst #CoachCorey #CoachSusie #FitnessPodcast

Are the latest fitness trends helping or hurting your goals? In this candid and insightful episode, Coaches Cory and Susie break down the top 5 trending workouts and methods of 2025—and reveal what actually works for busy parents and professionals who want to lose fat, build muscle, and boost their energy.

🎯 In This Episode, They Rate & Review:
 1. 75 Hard – Mental toughness or burnout trap?
 2. Pilates – Great for mobility… but is it enough?
 3. Marathons – Incredible milestone or unnecessary stress?
 4. HYROX – The rise of fitness competitions and who it’s really for
 5. Women Strength Training – Why this trend is a 10/10 must-do

You’ll get real talk about what these workouts do (and don’t do), how they fit into a sustainable health strategy, and why social media hype doesn’t always equal real-life results.

🔥 Best for:
 • Women over 30
 • Busy professionals looking for clarity
 • People tired of wasting time on the wrong workouts

💡 If you’ve ever asked, “Should I try that?” — this episode will give you the answers.

🙌 Like what you heard? Share this with a friend who’s chasing results and deserves the truth.

www.tfwsauga.com

#ExcelsiorHealth #TFWSauga #FitnessTrends2025 #75HardReview #PilatesTruth #MarathonTraining #HYROXWorkout #StrengthTrainingWomen #BusyParentFitness #CoachCorey #CoachSusie #HealthPodcast

Ready to stop starting over? In this powerful solo episode, Coach Cory dives into the resilient mindset philosophies that separate short-term results from long-term transformation. Whether you’re trying to lose weight, crush a career goal, or lead your family with more confidence—your mindset is the muscle that matters most.

💡 What You’ll Learn:
 • Why your standards, not just your goals, shape your outcomes
 • The power of getting comfortable being uncomfortable
 • Why excellence is exhausting—and how to stay energized
 • How to build confidence by keeping the promises you make to yourself
 • The difference between productive exhaustion and burnout
 • Why repetition is the mother of skill (and how to level up anything)
 • The mindset shift: Every setback is a setup for a comeback

Coach Cory shares real-life stories, fitness truths, and the exact mental reframe strategies that fuel his coaching, parenting, and business success. This is the mindset episode you’ll come back to when motivation runs out.

🧠 Know someone stuck in a rut or struggling with consistency?
Send them this episode and remind them: clarity, not willpower, creates results.

www.tfwsauga.com

#ExcelsiorHealth #TFWSauga #MindsetMatters #ResilientMindset #FitnessMotivation #BusyParentFitness #TransformationTips #ConfidenceBuilder #SelfDiscipline #HealthPodcast

In Part 2, Dr. Brendan Gomes and Coach Cory go even deeper—discussing what it really takes to build a thriving business, transform your health with the Excelsior 5 Pillars, and turn injuries into comebacks.

🔥 Topics Covered:
 • Behind the scenes of growing a 7-figure clinic from scratch
 • Brendan’s unfiltered take on CrossFit, HYROX, and trendy recovery tools
 • The Excelsior 5 Pillars of Health: training, nutrition, recovery, mindset & environment
 • Why your inner circle and coaches make or break your results
 • The mindset shift every busy parent needs to stay pain-free & consistent

This one is packed with actionable tips, entrepreneur wisdom, and the kind of truth most health professionals won’t tell you.

💪 Know someone stuck in a pain cycle or thinking about starting their own business?
Send them this episode—it could change their path.

www.tfwsauga.com

In this powerhouse episode, Coach Cory sits down with Dr. Brendan Gomes, chiropractor and co-founder of The Lab Movement & Sports Med, one of the GTA’s most elite rehab facilities.

If you’re tired of clinics that slap a Band-Aid on your pain and send you on your way, this conversation will show you the right way to recover—and why your pain is trying to tell you something.

💡 In This Episode:
 • Why most pain (especially for busy professionals) comes from lack of movement variability
 • How to train around injuries without losing momentum
 • The truth about chronic back pain, desk jobs, and mobility neglect
 • Red flags to watch out for at cookie-cutter physio clinics
 • How coaches and clinicians should work together to fast-track recovery

Brendan’s no-nonsense advice will challenge everything you think you know about pain, injury, and healing.

🧠 If you’re dealing with nagging pain or recovering from injury, share this with a friend—and get the info you’ve been missing.

www.tfwsauga.com

#ExcelsiorHealth #TFWSauga #Physiotherapy #ChiropracticCare #InjuryRecovery #MobilityMatters #BusyParentFitness #HealthPodcast #RealRehab #StrengthTraining

You’ve heard the science—now hear the story behind the strength. In Part 2 of this powerful episode, Nekessa opens up about her fitness journey, her emotional “why,” and how transforming her health created ripple effects in her business, relationships, and family life.

💥 In this episode:
 • From post-COVID burnout to Student of the Year at TFW Sauga
 • Why Kaizen (constant growth) became her secret weapon
 • How asking better questions led to better results
 • The power of mentorship, community, and a coach who believes in you
 • How she went from hiding in oversized clothes to leading by example—as a doctor, mom, and now, a partner in a blended family

If you think fitness is just about looking good, this episode will change your mind. Transformation touches every area of your life.

💌 Share this with someone who needs to know: you’re one decision away from rewriting your story.

www.tfwsauga.com

https://drnekessaremy.com/

#ExcelsiorHealth #TFWSauga #TransformationJourney #BusyMoms #HealthAndLeadership #MentorshipMatters #ConfidenceThroughFitness #FitnessAfter40 #HealthPodcast #MomLifeStrong

What happens when a chiropractor, mom of three, and entrepreneur commits to transforming her health? You get Nekessa—a walking example of what happens when science meets strength training and purpose meets power.

In this inspiring episode, Coach Cory and Coach Susie sit down with Dr. Nekessa to talk about:
 • The truth behind modern-day chronic pain and posture problems
 • Why sitting is the new smoking—and how to undo the damage
 • Real talk on recovery, injury prevention, and women lifting heavy
 • How strength training changed her body and her mindset

From managing pain to building resilience, Dr. Nekessa breaks down the 5 Pillars of Excelsior Health and how they’ve helped her transform inside and out.

🎯 Whether you’re a health professional or just trying to get fit, this episode is packed with practical tips you can start today.

👉 Like, comment, and share this episode with someone who wants to live pain-free, strong, and confident.

www.tfwsauga.com

https://drnekessaremy.com/

#ExcelsiorHealth #TFWSauga #BusyParentFitness #StrengthTraining #DoctorLife #PostureMatters #ChiropracticCare #MobilityTraining #WomenWhoLift #MindsetShift