Self-Selecting

Why do some people actually start looking and feeling worse the longer they diet?In this episode, I break down seven signs that your fat loss phase may be creating more dietary fatigue than your body can effectively manage. I cover declining training performance, rising stress and cortisol, muscle loss from an overly aggressive calorie deficit, poor sleep, extreme hunger-management “hacks,” digestive issues, and declining diet adherence.I also explain why pushing harder isn't always the answer. If your training is suffering, you're losing muscle, holding more water, struggling with sleep and digestion, obsessing over food, or getting closer to bingeing, continuing to cut calories may take you further away from the physique you're trying to achieve.The goal of a successful fat loss phase isn't simply to lose as much weight as possible. It's to preserve muscle, manage dietary fatigue, maintain adherence, and recognize when you've reached the point where continuing the deficit is doing more harm than good. Timestamps:- [00:00 – 02:25] – Why You Can Look Worse the Longer You Diet- [02:25 – 05:24] – #1 Your Training Performance Is Declining- [05:24 – 09:16] – #2 Cortisol, Stress & Water Retention Increase- [09:16 – 13:16] – #3 You’re Losing Muscle in Your Calorie Deficit- [13:16 – 22:43] – #4 Poor Sleep Is Hurting Your Fat Loss- [22:43 – 28:52] – #5 You’re Using Diet Hacks to Avoid Hunger- [28:52 – 32:52] – #6 Digestion & Bowel Movements Are Getting Worse- [32:52 – 39:50] – #7 Diet Adherence Is Slipping & Binge Risk Is Rising- [39:50 – 41:13] – When It’s Time to End Your Fat Loss PhaseLinks & Resources:Purchase The Complete Fat Loss Guide:https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint:https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

If you hate your meal plan, forcing yourself to eat the same boring foods every day probably isn't going to make you more consistent.In this episode, I break down practical food swaps and meal prep ideas I use with clients to make a fat loss or muscle-building diet more enjoyable without completely rebuilding the plan. I cover overlooked protein sources, alternatives to rice and potatoes, ways to add more variety with fruits and vegetables, and how to use fats, dairy, dips, seeds, and different textures to make simple meals significantly better.I also explain why enjoying your food matters for diet adherence, how your perception of “diet food” can influence hunger, and why you should audit meals you consistently dread instead of waiting until you're so bored that you go off plan.Whether you're following a structured meal plan or flexible dieting with macros, the goal is to create meals you can actually look forward to while still supporting your nutrition and body composition goals. Timestamps:- [00:00 – 02:37] – How to Make a Boring Meal Plan Easier to Follow- [02:37 – 05:58] – Protein Swaps: Chicken, Steak & Lean Meats- [05:58 – 08:35] – Seafood, Eggs & High-Protein Meal Ideas- [08:35 – 10:53] – Better Carb Swaps When You’re Sick of Rice- [10:53 – 14:44] – Fruit Swaps & Easy Ways to Add Diet Variety- [14:44 – 17:33] – Vegetables, Seasonal Foods & Finding Better Recipes- [17:33 – 19:43] – Make Meal Prep More Enjoyable With Better Ingredients- [19:43 – 22:49] – Healthy Fats, Dips, Nuts & Seeds- [22:49 – 24:18] – Dairy Swaps & Why Dietary Fat Matters- [24:18 – 26:08] – Hate Your Meal Plan? Audit Your MealsLinks & Resources:Purchase The Complete Fat Loss Guide:https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint:https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

Fat loss is straightforward—but the way we approach it can make it unnecessarily difficult.In this episode, I break down seven fat loss principles I consistently see determine whether someone makes progress or stays stuck. I cover why honest adherence matters more than optimization, how inaccurate food tracking can erase a calorie deficit, why you should stop changing a system that's already working, and how to use scale weight and other data without letting normal fluctuations derail you.I also explain why constantly feeling like you're dieting doesn't mean you're actually maintaining a deficit, why you need to commit before expecting results, and why hunger isn't automatically a sign that something is wrong. If you're putting in effort but still struggling to lose body fat, these principles will help you identify what's actually holding you back. Timestamps:- [00:00 – 11:15] – Why Fat Loss Feels Harder Than It Needs to Be- [11:15 – 21:04] – #1 Get Brutally Honest About Diet Adherence- [21:04 – 25:49] – #2 Stop Chasing Novelty When Your Diet Is Working- [25:49 – 34:22] – #3 Scale Weight, Tracking Accuracy & Better Fat Loss Data- [34:22 – 38:51] – #4 Why You’re Always Dieting Without Losing Fat- [38:51 – 42:22] – #5 Don’t Start a Calorie Deficit Until You’re Ready- [42:22 – 45:27] – #6 The Calorie Deficit Comes Before the Results- [45:27 – 47:54] – #7 Hunger Is a Normal Part of Fat Loss- [47:54 – 50:12] – Bonus: Consistency Beats Extreme DietingLinks & Resources:Purchase The Complete Fat Loss Guide:https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint:https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15minConsults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

Social events, birthdays, holidays, and meals out don't have to completely derail your fat loss phase.In this episode, I walk through a real example of how I helped a client navigate two untracked restaurant meals and birthday cake in the same day while still keeping her fat loss goals in mind. Instead of trying to perfectly track every calorie—or writing the entire day off as a cheat day—I show you how to create practical guardrails around protein, portions, fullness, training, and food choices.I break down how I would approach everything from chicken and waffles to sushi and dessert, why I don't recommend starving yourself before a big meal, and how planning your food decisions before you get to the restaurant can prevent an untracked meal from becoming an uncontrolled one.The goal isn't perfection. It's learning how to enjoy meals and celebrations without turning one social event into a 3,000–4,000 calorie day you never intended to have. Timestamps:- [00:00 – 01:41] – How to Plan Two Untracked Meals During Fat Loss- [01:41 – 03:37] – Chicken & Waffles: Don’t Starve Before Eating Out- [03:37 – 05:45] – Protein, Hydration & Portion Control- [05:45 – 06:51] – How to Enjoy Restaurant Meals Without Overeating- [06:51 – 08:56] – Training Between Meals & Keeping Protein High- [08:56 – 10:36] – How to Navigate Sushi During a Fat Loss Phase- [10:36 – 12:30] – Order Less & Use Fullness as Your Guardrail- [12:30 – 13:55] – How to Plan for Dessert Without Blowing Your Calories- [13:55 – 14:49] – A Better Strategy for Cheat Meals & Social EventsLinks & Resources:Purchase The Complete Fat Loss Guide:https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint:https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

What are bikini competitors actually using—and what are the risks that often get left out of the conversation?In this episode, I break down 10 categories of performance-enhancing drugs commonly seen in bikini bodybuilding, including anabolic androgenic steroids, GLP-1s, growth agonists, beta agonists, thyroid hormone, TRT, SERMs, SARMs, diuretics, and hormone replacement therapy.Rather than presenting these drugs as shortcuts, I explain why athletes use them, the potential side effects and contraindications, and why “female-friendly” or non-androgenic doesn’t mean risk-free. I also cover virilization, muscle loss, cardiovascular and liver concerns, hormone health, and why medical supervision and an individualized risk assessment matter when making decisions around PED use.If you’re a bikini competitor, physique athlete, or someone comparing your natural progress to enhanced physiques online, this episode will give you more context around what may be happening behind the scenes—and the trade-offs that come with it. Timestamps:- [00:00 – 05:23] – PED Use in Bikini Bodybuilding: Natural vs. Enhanced Expectations- [05:23 – 09:00] – #1 Anabolic Steroids- [09:00 – 10:12] – #2 GLP-1s- [10:12 – 13:21] – Androgenic vs. Non-Androgenic PEDs & GLP-1 Risks- [13:21 – 15:28] – GLP-1 Contraindications & Mental Health Considerations- [15:28 – 18:05] – #3 Growth Agonists- [18:05 – 19:19] – #4 Beta Agonists- [19:19 – 21:33] – #5 Thyroid Hormone- [21:33 – 24:02] – #6 TRT for Women- [24:02 – 28:39] – #7 SERMs: Estrogen, Contest Prep & Unnecessary Risk- [28:39 – 31:53] – #8 SARMs- [31:53 – 34:27] – #9 Diuretics- [34:27 – 37:37] – #10 HRT- [37:37 – 38:38] – PED Risk, Medical Supervision & Final TakeawaysLinks & Resources:Purchase The Complete Fat Loss Guide:https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint:https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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 sit down with Amanda Sangiacomo to unpack some of the biggest myths and misleading claims circulating in women’s fitness. We talk about whether Pilates can actually narrow your rib cage or “lengthen” muscles, why women fear getting bulky, what body recomposition really requires, and why body scans don’t always tell the full story.We also get into viral claims around “cortisol face,” influencers promoting extremely high calorie intakes, peptides and performance-enhancing drugs, and the responsibility that comes with presenting an enhanced physique online. Amanda and I break down how genetics, biomechanics, training intensity, recovery, and lifestyle all influence what’s realistically achievable.Finally, we discuss “pretty muscle,” the evolution of elite CrossFit, adaptive athletes, and why getting extremely lean may not make sense for your actual life—even if you technically can do it. If you’ve ever compared your body, calories, training, or progress to someone online, this conversation will help you put those comparisons into context. Timestamps:- [00:00 – 08:18] – Rib Cage & Pilates Myths: Can You Actually Change Your Structure?- [08:18 – 12:00] – “I Don’t Want to Get Bulky”: The Reality of Building Muscle- [12:00 – 17:15] – Body Recomposition: Muscle Gain vs. Fat Loss- [17:15 – 19:51] – DEXA & InBody Scans: Why the Numbers Can Mislead You- [19:51 – 24:40] – High-Calorie Diet Claims & What Fitness Influencers Leave Out- [24:40 – 26:42] – “Cortisol Face” & Viral Wellness Misinformation- [26:42 – 32:15] – Peptides, PEDs & What “Natural” Really Means- [32:15 – 37:25] – Pilates Misinformation, Biomechanics & Building Your Ideal Physique- [37:25 – 41:11] – “Pretty Muscle,” CrossFit & How Elite Fitness Has Changed- [41:11 – 44:16] – Adaptive CrossFit Games & Redefining Athletic Performance- [44:16 – 50:38] – Natural vs. Enhanced: PED Transparency & Responsibility- [50:38 – 56:51] – Is Getting Extremely Lean Actually Worth ItLinks & Resources:Follow Amanda on Instagram: https://www.instagram.com/simplymander/Work With Amanda: https://www.blackironnutrition.com/nutrition-coaching-sign-upPurchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint:https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

Want bigger, rounder delts without accidentally overdeveloping your traps, arms, or back?In this episode, I break down how I would structure an upper-body training program specifically for shoulder growth. I explain why defining the exact physique you want comes first, how I measure delt progress, and why your bone structure and body-fat distribution influence how much shoulder development you actually need. I also walk through my three-day upper-body framework, including push, skills, and pull days, plus the rear delt flies, lateral raises, pressing variations, and back exercises I use. I cover scapular stability, avoiding unwanted trap recruitment, exercise execution, and why more weight isn't always the answer for building better delts. Whether you're a bikini competitor trying to improve your upper-body balance or simply want wider, more defined shoulders, this episode gives you a practical framework for building delts intentionally.Timestamps:- [00:00 – 04:07] – How to Build Bigger Delts & Your Upper-Body Training Strategy- [04:07 – 08:46] – Define the Shoulder & Upper-Body Look You Actually Want- [08:46 – 10:21] – How to Measure Delt Growth & Track Shoulder Progress- [10:21 – 14:38] – Body Fat, Bone Structure & How Much Delt Muscle You Need- [14:38 – 16:18] – Scapular Stability & Preventing Unwanted Trap Growth- [16:18 – 21:15] – The 3-Day Delt Training Split & Upper-Body Warm-Ups- [21:15 – 24:50] – Rear Delt Flies & Cable Lateral Raise Technique- [24:50 – 28:20] – Shoulder Presses, Lateral Raises & Exercise Selection- [28:20 – 31:46] – Skills Day & Training Delts Without Building More Back- [31:46 – 35:38] – How to Structure a Back Day for Better Shoulder Development- [35:38 – 37:58] – Why I Avoid Upright Rows for Delt Training- [37:58 – 39:29] – Chest Pressing, Pec Development & Breast Implants- [39:29 – 40:59] – Recovery, Training Metrics & Breaking Through PlateausLinks & Resources:Purchase The Complete Fat Loss Guide:https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint:https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

Struggling to eat enough calories during a muscle-building phase without feeling uncomfortably full?In this episode, I share 17 high-calorie, lower-volume foods I use for myself and clients when food intake gets high. From dates, honey, kefir, and higher-fat dairy to seeds, dark chocolate, anchovies, and plantains, I break down practical ways to increase calories while still prioritizing whole foods, micronutrients, hydration, and training performance. If you're in a calorie surplus, struggling to hit your macros, or simply can't stomach another high-volume meal, these are simple foods and swaps that can make a muscle-building diet much easier.Timestamps:- [00:00 – 01:43] – High-Calorie, Low-Volume Foods for a Muscle-Building Diet- [01:43 – 02:50] – #1 Dates- [02:50 – 03:39] – #2 Honey- [03:39 – 04:41] – #3 Kefir- [04:41 – 06:31] – #4 Fairlife Milk- [06:31 – 07:50] – #5 Aussie Bites- [07:50 – 08:52] – #6 Coconut- [08:52 – 09:54] – #7 Chia, Flax & Hemp Seeds- [09:54 – 11:10] – #8 Walnuts- [11:10 – 12:48] – #9 Dried Fruit- [12:48 – 14:45] – #10–11 Hummus, Tahini & Higher-Fat Dairy- [14:45 – 16:25] – #12–13 Bone Broth & Dark Chocolate- [16:25 – 18:27] – #14 Anchovies & Sardines- [18:27 – 19:13] – #15 Plantains- [19:13 – 20:12] – #16–17 Pine Nuts & Cacao Nibs- [20:12 – 20:40] – Making a High-Calorie Diet Easier to EatLinks & Resources:Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

Why does hair loss happen—and how do you figure out what’s actually causing it?In this episode, I break down the biggest contributors to hair thinning and shedding, including androgens and DHT, thyroid medication, nutrient deficiencies, inflammation, stress, low protein intake, dieting, and everyday hair-care habits. I also explain why identifying the root cause matters before jumping into treatments like minoxidil, finasteride, spironolactone, or other hair-loss medications. If you’re experiencing hair loss during fat loss, bodybuilding, thyroid treatment, or PED use, this episode will help you understand what may be driving it and what to consider before choosing a treatment.Timestamps:- [00:00 – 02:01] – Hair Growth Phases & Why Hair Starts Shedding- [02:01 – 04:00] – Androgens, DHT & Why Hair Loss Usually Has Multiple Causes- [04:00 – 05:41] – Thyroid Medication & Hair Loss- [05:41 – 06:25] – Iron, Ferritin & Nutrient Deficiencies- [06:25 – 07:54] – Inflammation, Low Energy Availability & Hair Growth- [07:54 – 08:52] – Stress-Induced Hair Loss & Delayed Shedding- [08:52 – 11:31] – Hairstyles, Heat, Chemicals & Habits That Accelerate Hair Loss- [11:31 – 12:26] – Low Protein Intake & Hair Shedding- [12:26 – 16:27] – Bloodwork & Finding the Root Cause Before Treatment- [16:27 – 17:29] – Hair Loss Patterns & When to See a Dermatologist- [17:29 – 23:17] – Finasteride & Dutasteride: Benefits, Risks & Side Effects- [23:17 – 30:02] – Minoxidil, Microneedling & Ketoconazole- [30:02 – 32:39] – Spironolactone, Androgens & Performance Trade-Offs- [32:39 – 36:28] – Protein, Dietary Fat, Carbs & Nutrients for Hair Health- [36:28 – 41:17] – What to Do If You're Experiencing Hair LossLinks & Resources:Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15minConsults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

How do you make a muscle-building phase productive without simply gaining unnecessary body fat?In this episode, I break down the six things I want in place before starting a calorie surplus. I cover adherence, training execution, health, starting body fat, flexibility with food, and the metrics you need to determine whether you're actually building muscle or just gaining weight. I also explain why a successful build requires enough physical and psychological runway to intentionally gain weight, how to set boundaries around untracked meals, and why consistent data should drive adjustments to calories—not emotion. If you're preparing for a lean bulk or muscle-building phase, this is the checklist I'd use before increasing food. Timestamps:- [00:00 – 02:02] – Productive Muscle Gain vs. Just Gaining Body Fat- [02:02 – 05:06] – #1: Build Consistent Nutrition Adherence First- 05:06 – 06:41] – #2: Get Your Training Program Dialed In- [06:41 – 08:59] – #3: Prioritize Health & Injury Recovery Before Building- [08:59 – 12:03] – #4: Are You Lean Enough to Start a Building Phase?- [12:03 – 14:50] – #5: Set Boundaries Around Flexible & Untracked Eating- [14:50 – 17:00] – #6: Track the Metrics That Determine Calorie Adjustments- [17:00 – 18:27] – How to Make a Muscle-Building Phase Actually WorkLinks & Resources:Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

How do you actually perform the B-Stance Romanian Deadlift correctly?In this episode, I break down one of the most misunderstood glute-building exercises in strength training: the contralaterally loaded B-Stance RDL. I explain why this movement is designed to challenge hip and pelvic stability, how proper loading improves glute development, and the common compensations that reduce its effectiveness.I also cover why center of mass, core bracing, hip positioning, and foot pressure matter more than simply lifting heavier weights. Whether you're a physique athlete, bodybuilder, or someone looking to build stronger, more symmetrical glutes, this episode will help you improve your technique, eliminate common mistakes, and get more from every rep.Timestamps:- [00:00 – 05:18] – Why the B-Stance RDL Is So Often Done Incorrectly- [05:18 – 08:47] – Contralateral Loading, Hip Stability & Glute Growth- [08:47 – 14:15] – Unilateral Mechanics, Asymmetries & How the Movement Should Work- [14:15 – 18:00] – B-Stance RDL Setup & Technique Checklist- [18:00 – 22:07] – Why You Feel Your Lower Back During RDLs- [22:07 – 25:58] – Understanding Center of Mass & Balance- [25:58 – 29:11] – Contralateral vs. Ipsilateral Loading & Adductor Recruitment- [29:11 – 31:50] – The Most Common Hip Compensation Mistakes- [31:50 – 34:44] – Building Better Glutes Through Better TechniqueLinks & Resources:Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

What's the best squat for glute growth?In this episode, I explain why that's actually the wrong question to ask. Instead of ranking squat variations from best to worst, I walk through the framework I use to choose the right squat pattern based on loadability, stability, and injury risk. I break down the trade-offs of front squats, back squats, Smith machine squats, goblet squats, hack squats, reverse hack squats, Rogers pendulum squats, and leg press so you can choose the best option for your goals.I also discuss why core stability and center of mass matter more than the exercise itself, when machine squats outperform free weights, and how selecting the right squat variation can improve glute growth, strength, and long-term progress.Timestamps:- [00:00 – 01:30] – Why There Isn't One "Best" Squat for Glute Growth- [01:30 – 03:19] – The 3 Questions I Use to Choose a Squat Pattern- [03:19 – 05:28] – Front Squats: My Top Choice for Stability & Progressive Overload- [05:28 – 06:54] – Back Squats: Benefits, Limitations & Core Demands- [06:54 – 09:19] – Smith Machine Squats: Fixed Bar Path Pros & Cons- [09:19 – 13:43] – Goblet Squats: The Best Progression for Learning Squat Mechanics- [13:43 – 15:02] – Hack Squats: When They Work (And When They Don't)- [15:02 – 17:51] – Reverse Hack Squats: My Favorite Machine Squat Option- [17:51 – 20:29] – Rogers Pendulum Squats & Choosing the Right Machine- [20:29 – 22:19] – Why Leg Press Isn't a Squat ReplacementLinks & Resources:Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15minConsults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

Why does fat loss feel so much harder than it should?In this episode, I break down why your experience of dieting isn't determined by calories alone. I explain how your beliefs, expectations, and perception of your food can directly influence hunger, dietary adherence, and long-term fat loss success. Using the famous Yale milkshake study, I explore how mindset can change physiological hunger signals—and what that means for your own diet.I also discuss why dietary fatigue builds long before most people realize it, how negative beliefs about food create unnecessary friction, why cheat meals often backfire, and practical ways to make dieting feel easier without sacrificing results. If you've ever felt like you're doing everything right but fat loss always feels impossible, this episode will help you change how you approach the process.Timestamps:- [00:00 – 05:16] – Why Dieting Feels Harder Than It Should- [05:16 – 09:00] – Hunger, Self-Belief & Expecting Diets to Be Difficult- [09:00 – 15:10] – Flexible Dieting, Restriction & Your Perception of Food- [15:10 – 21:03] – Friction Costs, Food Judgement & Hunger Signaling- [21:03 – 24:29] – The Yale Milkshake Study Explained- [24:29 – 29:33] – Dietary Fatigue, Cheat Meals & Food Psychology- [29:33 – 36:00] – Calories In vs. Calories Out (And Why Mindset Still Matters)- [36:00 – 40:17] – Meal Prep Hacks That Make Dieting Easier- [40:17 – 42:00] – The One Mindset Shift That Changes Everything- [42:00 – 47:27] – Why Fat Loss Plateaus Aren't What You Think- [47:27 – 48:20] – Final Thoughts & Coaching TakeawaysLinks & Resources:Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

Should you lower your calories when fat loss stalls?In this episode, I break down the decision-making framework I use with clients before ever reducing food. I explain why most people lower calories too quickly, the three data points you need before making any adjustment, and how inaccurate food tracking, poor adherence, and dietary fatigue often create the illusion of a plateau.I also cover how to evaluate your weekly weight trends, when a slower rate of fat loss is actually a good sign, why sustainability matters more than creating the largest possible deficit, and how to know whether lowering food will actually move you closer to your goal. If you're wondering whether it's time to eat less—or if you're simply guessing—this episode will help you make smarter fat loss decisions based on data instead of emotions.Timestamps:- [00:00 – 02:40] – The 3 Data Points Before Lowering Calories- [02:40 – 05:12] – Why Weekly Weight Averages Matter- [05:12 – 06:56] – Can You Sustain a Bigger Calorie Deficit?- [06:56 – 08:36] – Fat Loss Is Slow: Tighten Tracking Before Lowering Food- [08:36 – 10:41] – Dietary Fatigue & Knowing When to End a Diet- [10:41 – 12:37] – How Many Calories Do Most Women Lose Weight On?- [12:37 – 14:58] – When You Should (And Shouldn't) Lower FoodLinks & Resources:Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15minConsults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

Should you train every set to failure if your goal is building muscle?In this episode, I break down what training to failure actually means, the difference between technical failure and muscular failure, and why knowing the distinction can dramatically improve your results while reducing your risk of injury. I explain how movement quality, stability, exercise selection, and skill level should determine how close you train to failure—not simply pushing until you can't complete another rep.I also discuss why feeling a muscle working doesn't always mean you're training it effectively, how compensations limit muscle growth, when it's appropriate to take an exercise to true failure, why filming your lifts is one of the best coaching tools available, and the biggest indicators I use to assess whether a set is productive.If you're trying to build muscle, improve exercise execution, master reps in reserve (RIR), understand RPE, or make better training decisions for long-term progress, this episode will help you train harder—and smarter.Timestamps:- [00:00 – 02:42] - Introduction & Why Training to Failure Is Often Misunderstood- [02:42 – 05:59] - What Training to Failure Actually Means (RIR vs. RPE)- [05:59 – 10:28] - Technical Failure vs. Muscular Failure Explained- [10:28 – 12:09] - Why Muscle Burn Doesn't Mean You're Training the Target Muscle- [12:09 – 14:53] - Breaking Through Rear Delt Plateaus by Improving Stability- [14:53 – 19:16] - Safety Considerations When Training Close to Failure- [19:16 – 23:07] - When to Push Hard Based on Exercise Selection & Workout Order- [23:07 – 30:44] - The Rep Speed Cue I Use to Gauge True Training Intensity- [30:44 – 34:13] - Why Recording Your Warm-Up Sets Improves Technique- [34:13 – 37:00] - High-Skill Exercises: Don't Push Past Technical Failure- [37:00 – 40:52] - Building Better Technique, Confidence & Long-Term ProgressLinks & Resources:Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

When should you lower the weight instead of pushing through the set?In this episode, I break down the eight biggest signs that the load you're using is limiting your progress instead of driving it. I explain how movement quality, stability, exercise execution, recovery, and proximity to failure should determine your training decisions—not your ego.We discuss why poor positioning changes the muscles you're training, how to distinguish acceptable technique breakdown from compensations that reduce hypertrophy, when it's appropriate to push through imperfect reps, and why lowering the weight can actually lead to more muscle growth over time.If your goal is building bigger glutes, improving exercise execution, maximizing hypertrophy, or making smarter progressive overload decisions, this episode will help you know exactly when it's time to reduce the load and focus on quality over quantity.Timestamps:- [00:00 – 05:18] – When Lowering The Weight Is The Smarter Decision- [05:18 – 08:15] – Sign #1: You're Losing Position Early In The Set- [08:15 – 16:49] – Sign #2: The Severity Of Your Technique Breakdown Matters- [16:49 – 20:11] – Sign #3: You Can't Correct Your Technique (And The Important Exceptions)- [20:11 – 24:10] – Sign #4: The Weight Is Controlling You- [24:10 – 25:18] – Why You're Growing Hamstrings & Adductors Instead Of Glutes- [25:18 – 28:23] – Sign #5: Your Exercise Has Become A Different Exercise- [28:23 – 33:11] – Sign #6: You're Failing Too Early In The Rep Range- [33:11 – 36:55] – Sign #7: Recovery Is Limiting Your Performance- [36:55 – 42:35] – Sign #8: When The Weight Increases Your Injury RiskLinks & Resources:Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

Lower back pain is one of the most common reasons people stop progressing in the gym—but in many cases, the lower back isn't actually the problem.In this episode, I break down why lower back pain occurs during squats, RDLs, hip hinges, and glute-focused training, and explain how pelvic stability, core engagement, and movement quality influence performance and injury risk. I also discuss why simply treating symptoms isn't enough, how "small waist" culture can unintentionally contribute to lower back issues, and why proper warm-ups should assess movement—not just increase body temperature.Whether you're dealing with chronic lower back pain, struggling to grow your glutes, or trying to improve your lifting technique, this episode will help you better understand the root cause and train with more confidence.Timestamps:- [00:00 – 06:47] – Why Lower Back Pain Happens During Squats, RDLs & Glute Training- [06:47 – 11:12] – Lower Back Stability, Muscle Soreness & When Pain Is Normal- [11:12 – 13:37] – Five Questions To Identify The Root Cause Of Lower Back Pain- [13:37 – 17:00] – Why Your Lower Back Takes Over During Lower Body Exercises- [17:00 – 19:10] – Small Waist Culture, Bracing Myths & Injury Risk- [19:10 – 21:00] – Why Isometric Core Stability Won't Make Your Waist Bigger- [21:00 – 27:44] – How Proper Core Bracing Leads To Better Glute Growth- [27:44 – 33:33] – Pelvic Stability, The 90/90 Curl-Up & Preventing Lower Back Pain- [33:33 – 38:21] – Using Warm-Ups To Assess Stability Before Heavy Training- [38:21 – 43:06] – Why Fixing The Root Cause Beats Managing Lower Back PainLinks & Resources:Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

GLP-1 medications have completely changed the conversation around fat loss—but are they actually the right tool for you?In this episode, I sit down with family and sports medicine physician Dr. Christle Guevarra to explore the science, misconceptions, and real-world application of GLP-1 medications like Ozempic, Wegovy, and tirzepatide.We discuss how these medications influence hunger, food noise, reward pathways, and long-term behavior change, while also addressing common concerns surrounding muscle loss, dosing, training performance, libido, gray market peptides, and what happens after coming off the medication.Whether you're considering GLP-1s yourself, coaching clients who use them, or simply want an evidence-based understanding of these medications, this conversation provides the nuance that's often missing online.Timestamps:- [00:00 – 05:04] – Dr. Christle Guevarra's Background & Why GLP-1 Medications Changed Weight Loss- [05:04 – 10:09] – How GLP-1s Reduce Food Noise & Reward-Driven Eating- [10:09 – 19:12] – Scarcity Mindset, Food Behaviors & Who Benefits Most- [19:12 – 23:17] – Finding The Right GLP-1 Dose Without Sacrificing Nutrition- [23:17 – 26:27] – Why Aggressive Fat Loss & Oversized Deficits Backfire- [26:27 – 31:08] – Muscle Building, Staying Lean & Using GLP-1s Beyond Fat Loss- [31:08 – 32:40] – Building Sustainable Habits Before Coming Off Medication- [32:40 – 37:20] – What Happens After GLP-1s? Maintaining Results Long-Term- [37:20 – 41:59] – Setting Realistic Expectations & Understanding Your Fat Loss Goals- [41:59 – 51:21] – When GLP-1s May Cause More Harm Than Good- [51:21 – 54:49] – Women's Libido, Dieting & GLP-1 Side Effects- [54:49 – 1:00:50] – Gray Market GLP-1s, Retatrutide & Emerging Research- [1:00:50 – 1:04:59] – GLP-1s, Substance Use Disorders & Final TakeawaysLinks & Resources:Follow Dr. Christle Guevarra: https://www.instagram.com/dr.christle/?hl=enAccess The FREE GLP-1 Guide: https://drchristle.com/Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

Most people either skip warm-up sets entirely or waste energy doing too many of them. In this episode, I break down the exact difference between warm-up sets and working sets, how to use warm-up sets as a performance assessment tool, and why they should guide your loading decisions rather than simply "getting a pump."I explain how I use warm-up sets to assess stability, movement quality, compensation patterns, and readiness before heavy lifts. We also discuss reps in reserve (RIR), exercise-specific warm-up strategies, progressive loading, movement sequencing, unilateral versus bilateral training, and how to make smarter decisions inside your workout.Whether your goal is glute growth, strength progression, hypertrophy, or improving exercise execution, understanding how to properly warm up can help you train harder, reduce injury risk, and get more from every working set.Timestamps:- [00:00 – 02:48] - Why Most Lifters Misunderstand Warm-Up Sets- [02:48 – 05:17] - Warm-Up Sets vs Working Sets: The Key Differences- [05:17 – 06:53] - What You Should Be Assessing During Warm-Ups- [06:53 – 12:37] - Reps, RIR & How Warm-Up Sets Should Actually Feel- [12:37 – 17:28] - Building Effective Warm-Up Progressions For Heavy Lifts- [17:28 – 21:15] - Identifying Compensation Patterns Before Working Sets- [21:15 – 23:38] - The Cost Of Skipping Movement Assessment- [23:38 – 29:36] - Warming Up For Bilateral RDLs vs B-Stance RDLs- [29:36 – 32:30] - Weight Jumps, Rep Drop-Off & Loading Decisions- [32:30 – 37:08] - Movement Order, Secondary Exercises & Warm-Up Strategy- [37:08 – 42:31] - Heavy Split Squats, Squat Patterns & Load Progression- [42:31 – 44:24] - When B-Stance Movements Are Your Primary Lift- [44:24 – 48:09] - Upper Body Warm-Ups, Stability & Pressing Performance- [48:09 – 50:49] - Individualizing Warm-Up Sets For Long-Term ProgressLinks & Resources:Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

How do you know when it's actually time to increase weight?In this episode, I break down the exact framework I use to determine when to add load, when to stay at the same weight, and when to focus on improving execution instead. We discuss progressive overload, reps in reserve (RIR), training intensity, hypertrophy, rep speed, exercise technique, glute growth, muscle building, recovery, and nutrition.Whether you're a beginner learning how to train hard or an advanced lifter struggling to break through a plateau, understanding how to properly progress your training can dramatically improve your results.This episode will help you stop guessing, train closer to failure, build more muscle, and make smarter decisions inside the gym.Timestamps:- [00:00 – 05:00] – Why Most Lifters Get Stuck With Progressive Overload- [05:00 – 11:20] – Following A Structured Program & Avoiding Training Mistakes- [11:20 – 20:36] – Training To Failure, RIR & Using Rep Speed Correctly- [20:36 – 25:40] – How To Know When It's Time To Increase Weight- [25:40 – 30:09] – Why Most People Undershoot Intensity & Load Selection- [30:09 – 34:08] – Skill Development, Confidence & Progressive Overload- [34:08 – 37:53] – When Increasing Weight Is The Wrong Decision- [37:53 – 41:54] – The Progressive Overload Decision-Making Framework- [41:54 – 43:43] – Using Tempo To Drive Muscle Growth Without Adding Weight- [43:43 – 45:06] – The Stability Factor Most Lifters Overlook- [45:06 – 47:48] – Recovery, Sleep & The Variables Affecting Performance- [47:48 – 52:32] – Why You Must Eat Enough To Build MuscleLinks & Resources:Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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 sit down with Chanel Collette to discuss her journey through infertility, IVF, women's health, bodybuilding, and pregnancy. We explore the realities of trying to conceive after a long competitive career, misconceptions surrounding bodybuilding and fertility, the emotional and physical challenges of IVF, advocating for your health, and what it means to navigate pregnancy while building a business.Chanel shares her experience with hypothyroidism, elevated prolactin, a pituitary adenoma diagnosis, fertility treatments, IVF setbacks, and ultimately achieving a successful pregnancy. We also discuss the importance of finding the right healthcare providers, understanding fertility testing, and balancing health, career, and motherhood.Whether you're pursuing bodybuilding, navigating fertility challenges, considering IVF, or simply interested in women's health and family planning, this episode provides an honest look into the realities of the journey.Timestamps:- [00:00 – 02:26] - Chanel's Pregnancy Update, IVF Success & Entering Motherhood- [02:26 – 05:36] - What IVF Is, Fertility Basics & Family Planning After 35- [05:36 – 10:47] - Does Bodybuilding Cause Infertility? Competing, PEDs & Reproductive Health- [10:47 – 16:15] - Fear, Fertility Awareness & The Emotional Reality of IVF- [16:15 – 19:04] - IVF Challenges, Medication Management & Advocating For Yourself- [19:04 – 24:04] - Hypothyroidism, Elevated Prolactin & Discovering A Pituitary Adenoma- [24:04 – 30:05] - Fertility Treatment, Surgery, IUI, IVF & Creating A Viable Embryo- [30:05 – 35:40] - IVF Results, Pituitary Tumors, Peptides & Women's Health Risks- [35:40 – 40:03] - Cabergoline, Dopamine Changes, Anxiety & Managing Prolactin- [40:03 – 44:40] - Pregnancy After IVF, Managing Risk & Remaining Hopeful- [44:40 – 48:11] - Finding The Right Medical Team & Self-Advocacy In Healthcare- [48:11 – 55:25] - IVF Transfer Process, Embryo Testing & Early Pregnancy Changes- [55:25 – 01:00:06] - Coaching, Business Ownership & Preparing For Motherhood- [01:00:06 – 01:05:14] - Birth Plans, Future Goals, Strong State Coaching & Final ReflectionsLinks & Resources:Follow Chanel on Instagram: https://www.instagram.com/chanelcollette/?hl=enWork With Chanel: https://linktr.ee/chanelcollette?utm_source=linktree_profile_share&ltsid=7f29d77a-e2e6-439e-b614-34395a58cf0fPurchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15minConsults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

Does your partner need to live the same fitness lifestyle as you for your relationship to work?In this episode, I break down one of the most common questions I hear from clients pursuing fat loss, physique development, bodybuilding, and long-term health goals: what happens when your partner doesn't share your passion for fitness?I discuss the relationship dynamics that can either support or sabotage your progress, including communication, boundaries, insecurity, food choices, time commitments, coaching relationships, and differing lifestyle priorities. I also explain why fitness rarely creates relationship problems—it often magnifies existing ones.Whether you're navigating a fat loss phase, contest prep, body transformation, or simply trying to improve your health, this episode will help you better understand what healthy support looks like and how to have productive conversations around your goals.Timestamps:- [00:00 – 02:59] – Do Partners Need To Share The Same Fitness Lifestyle?- [02:59 – 05:46] – What Actually Matters More Than Shared Fitness Goals- [05:46 – 08:49] – When Partners Become Too Involved In Your Fitness Journey- [08:49 – 10:51] – When One Person's Goals Start Controlling The Relationship- [10:51 – 14:13] – Fitness, Competition Prep & Leaning Too Heavily On Your Partner- [14:13 – 17:50] – Food Choices, Dieting & Relationship Friction- [17:50 – 24:27] – Time Commitments, Lifestyle Differences & Shared Expectations- [24:27 – 26:54] – When Your Partner Doesn't Understand Your Fitness Goals- [26:54 – 31:26] – The Biggest Relationship Threat: Insecurity- [31:26 – 36:40] – Understanding The Different Levels Of Support- [36:40 – 41:59] – Unsupportive Behaviors, Sabotage & Relationship Red Flags- [41:59 – 43:44] – What To Do Next & How To Improve CommunicationLinks & Resources:Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

Have you ever had a week where everything fell apart—missed workouts, skipped meal prep, poor food choices, or inconsistent habits—only to tell yourself you'll "be perfect" next week?In this episode, I break down why most people fail to get back on track after a bad week. We discuss the difference between outcome-based goals and behavior-based goals, why motivation isn't the solution, and how to identify the real reasons your nutrition, training, and fat loss habits break down.I explain how to set goals that actually improve adherence, how to assess your behavior objectively without emotion, and why long-term fat loss success comes from improving systems, planning, self-awareness, and decision-making—not trying harder.If you're struggling with consistency, fat loss plateaus, goal setting, emotional eating, alcohol intake, meal prep, or staying accountable to your fitness goals, this episode will help you build a more sustainable approach.Timestamps:- [00:00 – 03:24] – Why Trying To Be "Perfect" After A Bad Week Usually Fails- [03:25 – 08:55] – Motivation Isn't The Problem: Finding The Real Cause Of Going Off Track- [08:56 – 11:10] – Why Understanding The Root Cause Changes Everything- [11:11 – 16:11] – What Actually Makes A Good Fat Loss Goal?- [16:12 – 21:33] – Meal Prep, Cardio & Planning For Real Life- [21:34 – 24:24] – Setting Goals For Who You Are, Not Who You Wish You Were- [24:25 – 29:19] – What You Actually Need To Have A Successful Week- [29:20 – 31:49] – How To Assess Your Behavior Without Emotion- [31:50 – 39:10] – Alcohol, Boundaries & The Hidden Behaviors Sabotaging Progress- [39:11 – 41:10] – Why Most People Miss Their Step Goals- [41:11 – 44:18] – Why Setting Goals Doesn't Automatically Change Behavior- [44:19 – 48:15] – Building Standards That Make Fat Loss ConsistentLinks & Resources:Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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 sit down with IFBB Bikini Pro Tianna Weymouth to discuss her first Olympia experience, competing at the Arnold, navigating mental and physical health challenges, switching coaches, and the lessons she's learned as a professional athlete.We dive into the realities of bodybuilding beyond social media, including stage conditioning, blood pressure concerns, electrolyte balance, systemic fatigue, recovery, training execution, coach-athlete relationships, PED use, and the importance of advocating for yourself throughout your fitness journey.Tianna shares her experience dealing with anxiety, depersonalization, burnout, and learning how to prioritize health without losing sight of long-term goals. We also discuss individualized coaching, boundaries, training intensity, recovery, and why sustainable success in bodybuilding requires much more than simply working harder.Whether you're a competitor, coach, or someone pursuing physique goals, this conversation offers valuable insights into performance, health, mindset, and long-term development.Timestamps:- [00:00 - 04:24] - Tianna's First Olympia Experience & Expectations- [04:24 - 11:27] - Olympia Feedback, Conditioning & Bringing the Right Package- [11:27 - 16:30] - Arnold Invitations, Competitive Mindset & Long-Term Development- [16:30 - 22:58] - Switching Coaches, Boundaries & Prioritizing Health- [22:58 - 34:18] - Anxiety, Blood Pressure, Recovery & Rebuilding From Burnout- [34:18 - 39:16] - Outgrowing Coaches, Communication & Athlete Buy-In- [39:16 - 44:16] - Sodium, Potassium, Hydration & Performance Variables- [44:16 - 51:43] - Systemic Fatigue, Cardio Mistakes & Recovery Management- [51:43 - 58:34] - Training Intensity, Execution & Individualized Programming- [58:34 - 01:01:41] - Rest Days, Recovery & Learning to Slow Down- [01:01:41 - 01:08:27] - Self-Awareness, Personal Growth & Showing Up For Yourself- [01:08:27 - 01:22:58] - Coaching Red Flags, Boundaries & Personalized Coaching- [01:22:58 - 01:29:11] - PEDs, Expectations & The Reality of Muscle Growth- [01:29:11 - 01:39:38] - Why You Can't Build Significant Muscle During Prep & Long-Term Physique DevelopmentLinks & Resources:Follow Tianna on Instagram: https://www.instagram.com/tianna.weymouth_ifbbpro/Work With Tianna: https://pilyne.setmore.com/Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

Why does your waist still look wide even after losing weight?In this episode, I explain the real factors that influence waist size, including body fat levels, muscle development, genetics, rib cage structure, hip width, abdominal training, and physique balance. I also break down common fitness myths surrounding waist trainers, lifting belts, fat-burning creams, and other popular waist-shrinking strategies.You'll learn how to create a more tapered physique, how to measure your progress correctly, and why building muscle in the right places often has a bigger impact than losing more body fat.If your goal is a smaller waist, stronger hourglass shape, better proportions, or improved physique development, this episode will help you focus on what actually works.Timestamps:- [00:00 – 03:15] - Why Your Waist May Not Be the Problem- [03:15 – 05:22] - The Two Factors That Actually Influence Waist Size: Fat & Muscle- [05:22 – 10:47] - Rib Cage Structure, Hip Width & Core Training Myths- [10:47 – 16:26] - Core Stability, Glute Training & Why You Can't "Turn Off" Your Abs- [16:26 – 19:30] - Waist Trainers, Creams, Wraps & Popular Waist-Shrinking Myths- [19:30 – 21:50] - Lifting Belts, Abdominal Control & Building a Stronger Core- [21:50 – 25:48] - The Truth About the Hourglass Shape & X-Frame Ratios- [25:48 – 30:29] - Measuring Your Starting Point & Tracking Waist Progress Correctly- [30:29 – 34:48] - Why Building Quads Creates More Curves Than Most Women Realize- [34:48 – 39:24] - Muscle Building Targets for a Smaller-Looking Waist- [39:24 – 40:55] - The Only Trendy Waist Strategy Worth ConsideringLinks & Resources:Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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 what accountability actually means in fat loss and why most people misunderstand it. I explain why accountability isn’t someone forcing you to care about your goals, but instead a system that exposes the gap between your actions and the results you say you want. We talk about avoidance behaviors, underreporting food, emotional eating, shame around scale weight, behavior change, self-regulation, and why sustainable progress comes from consistent standards—not external pressure. I also discuss coaching boundaries, the role of awareness in fat loss, and why long-term success requires identity-driven habits instead of temporary motivation.Timestamps:- [00:00 – 03:43] – Why most people think they need accountability for fat loss- [03:44 – 06:23] – Avoiding check-ins, food logging, and uncomfortable truths- [06:24 – 09:54] – Defining accountability and why awareness creates behavior change- [09:55 – 14:23] – Avoidance patterns, distorted adherence, and self-deception in dieting- [14:24 – 19:56] – The 3 components of accountability- [19:57 – 24:04] – Scale weight, objective data, and why visibility matters in fat loss- [24:05 – 29:58] – Logging food after overeating and creating long-term behavior change- [29:59 – 36:10] – External accountability vs. internal motivation and self-respect- [36:11 – 39:20] – Why fear of disappointing others eventually stops working- [39:21 – 44:40] – Why behavior change takes time and the psychology behind food habits- [44:41 – 46:41] – Coaching boundaries, mental health, and staying within scope of practice- [46:42 – 52:29] – The real limiting factor in fat loss consistency and identity change- [52:30 – 59:30] – What actually drives long-term resultsLinks & Resources:Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

Most women don’t struggle with fat loss because they’re lazy — they struggle because they’ve spent years hating themselves, chasing acceptance, and tying their worth to how they look.In this episode, Sue Bush joins me for an honest conversation about body image, confidence, discipline, self-worth, emotional healing, and the mindset shifts that changed her life. We talk about the pressure women feel to be accepted, how negative self-talk destroys progress, and why sustainable transformation starts with learning how to show up for yourself consistently.Sue shares her journey from insecurity, shame cycles, and perfectionism to building true confidence, emotional resilience, and a healthier relationship with herself, fitness, and food. We also discuss competing, social media pressure, boundaries, self-abandonment, therapy, discipline, and how to stop living for other people’s approval.If you’ve ever struggled with body image, self-confidence, emotional eating, perfectionism, or feeling stuck in cycles of self-sabotage, this episode will hit home.Timestamps:- [00:00 – 05:00] – Sue Bush’s fitness journey, coaching philosophy & creating sustainable fat loss- [05:00 – 09:30] – Sue’s viral Instagram series, accountability & calling people “up”- [09:30 – 13:50] – Why losing weight is easy — maintaining results is the hard part- [13:50 – 20:25] – Sue’s body image struggles, insecurity & discovering confidence through fitness- [20:25 – 27:00] – The moment Sue realized she didn’t want to feel miserable anymore- [27:00 – 31:00] – Women, acceptance, comparison culture & changing negative self-talk- [31:00 – 39:40] – Setting boundaries, people pleasing, self-abandonment & personal alignment- [39:40 – 43:50] – Taking care of yourself, emotional depletion & identifying what’s missing- [43:50 – 46:50] – Discipline, self-respect & why life isn’t fair — but your response matters- [46:50 – 51:56] – Healing trauma, changing your mindset & building emotional resilience- [51:56 – 59:30] – Sitting with yourself, finding alignment & creating lasting self-confidenceLinks & Resources:Follow Sue on Instagram: https://www.instagram.com/suegainz/Work With Physique Development: https://physiquedevelopment.typeform.com/to/ToP9TYLEPurchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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

Most people don’t fail fat loss because they lack motivation — they fail because they can’t stay consistent long enough to see results.In this episode, I break down the real psychology behind fat loss adherence, emotional eating, self-sabotage, and why so many people keep “starting over” every Monday. We cover reactive dieting, loose tracking, overeating cycles, motivation dependency, and the hidden behaviors preventing long-term weight loss success.I also explain how to build non-negotiable standards, improve dietary adherence, stop relying on pressure or guilt, and finally create sustainable fat loss habits that actually last.If you feel like you know what to do but can’t stay consistent with dieting, nutrition, or fat loss goals, this episode will help you understand why.Timestamps:- [00:00 – 04:54] – Why fat loss progress keeps falling apart and the hidden reason people lose momentum.- [04:54 – 06:44] – The REAL reason most people can’t stay consistent with dieting.- [06:44 – 11:11] – What dietary adherence actually means and why most people misjudge it.- [11:11 – 14:03] – Why your expectations don’t match your fat loss results.- [14:03 – 20:07] – Emotional dieting, negative motivation, and the toxic fat loss cycle.- [20:07 – 23:41] – Self-image, personal standards, and inconsistent eating behaviors.- [23:41 – 26:00] – Chasing goals vs escaping discomfort during fat loss.- [26:00 – 32:20] – Why your habits are tied to consequences instead of identity.- [32:20 – 34:30] – What real fat loss consistency actually looks like.- [34:30 – 38:49] – Why pressure, urgency, and “starting over” keep you stuck.- [38:49 – 41:00] – Why most people regain weight after dieting phases.- [41:00 – 43:40] – How to actually stay “on track” with nutrition and fat loss.- [43:40 – 48:28] – The biggest fat loss excuses sabotaging your progress.- [48:28 – 51:08] – Why weight loss always works when true adherence is present.- [51:08 – 54:00] – Overtraining, excessive cardio, and hidden self-sabotage behaviors.- [54:00 – 59:23] – How to stop restarting your diet and finally stay consistent.Links & Resources:Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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 why so many people struggle to actually target the muscles they’re trying to grow—and why poor scapular stability is often the real issue behind trap dominance, neck tension, and upper body imbalances. I explain how instability at the scapula changes muscle recruitment patterns, why many rear delt and shoulder exercises unintentionally become trap exercises, and how improving scapular control can completely change your upper body development. We also cover common misconceptions around trap growth, overhead pressing mechanics, warm-up strategies, and why most people are searching for quick fixes instead of addressing the real problem.Timestamps:- [00:00 – 04:49] – Why trap dominance happens and how scapular stability affects upper body training.- [04:50 – 07:10] – Scapular movement explained and why instability changes muscle recruitment.- [07:11 – 09:44] – Trap growth misinformation, PED myths, and why genetics aren’t the full story.- [09:45 – 14:59] – The real issue: scapular instability, elevation vs depression, and compensation patterns.- [15:00 – 17:44] – The biggest mistakes during lateral raises and rear delt flies that overgrow traps.- [17:45 – 23:55] – Overhead pressing, neurotoxins/Botox for traps, injury risks, and muscle recruitment.- [23:56 – 26:44] – Why people want quick fixes instead of improving scapular control and movement quality.- [26:45 – 33:26] – Warm-ups, mobility drills, scapular holds, and stability exercises that actually help.- [33:27 – 38:19] – Windmills, shoulder stability progressions, and exposing upper body weaknesses safely.- [38:20 – 41:20] – Exercise order, movement prep before compounds, and how to improve upper body targeting long term.Links & Resources:Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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, Daraja Weidemoyer and I dive into the evolving standards of bikini bodybuilding, the increasing density required to stay competitive, and the difficult conversations surrounding PED use, fertility, and long-term health. Daraja shares her perspective on building a pro-level physique naturally, navigating PCOS and endometriosis, and the impact birth control had on her mood, recovery, and overall well-being.We also talk about the identity shift that comes with motherhood, learning to adapt your routine instead of chasing perfection, and why balance and sustainability are critical for longevity in bodybuilding. This episode is a real conversation about competing at a high level while staying aligned with your values, protecting your health, and creating a life outside of the sport.Timestamps:- [00:00 – 03:20] – Daraja Weidemoyer intro, bodybuilding journey, and becoming a mom.- [03:21 – 11:29] – Bikini bodybuilding becoming denser and evolving judging standards.- [11:30 – 17:26] – PED use, genetic potential, patience, and risk tolerance in bodybuilding.- [17:27 – 22:07] – Fertility, virilization concerns, and family planning in bodybuilding.- [22:08 – 30:29] – Birth control, PCOS, PMDD, and hormonal health struggles.- [30:30 – 35:22] – Managing PMS, mindset shifts, and improving self-awareness.- [35:23 – 43:59] – Competing after motherhood and adapting to the new bikini standard.- [44:00 – 48:14] – Finding a new rhythm as a mom while pursuing bodybuilding goals.- [48:15 – 52:59] – Letting go of rigidity and adapting training to real life.- [53:00 – 59:59] – Why balance and flexibility create longevity in bodybuilding.- [01:00:00 – 01:05:59] – Social media comparison, mindset, and staying aligned with your values.- [01:06:00 – 01:17:33] – Building more size, lifting heavier, and Daraja’s future competitive goals.Links & Resources:Follow Daraja on Instagram: @darajaweidWork With Daraja: https://refinedstrengthcoaching.com/services/Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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 why most muscle-building phases fail—and it usually has nothing to do with the plan itself. I explain why building muscle requires a completely different level of discomfort than fat loss, why you need to commit to the process even when you don’t like how you look, and how inconsistent adherence on both training and nutrition is the biggest reason people spin their wheels. We also cover the truth about “lean bulking,” why comparison (especially with enhanced athletes) will mislead you, and how to actually make a build productive by focusing on execution, training intensity, and being coachable. Timestamps:- [00:00 – 03:49] – Why most builds feel unproductive and the gap between expectations vs reality. - [03:50 – 06:49] – Building muscle requires a different kind of “suck” than fat loss.- [06:50 – 10:59] – Tunnel vision, consistency, and why you don’t have to love the building phase to succeed. - [11:00 – 14:59] – Having a clear reason to build (you can always lose fat later). - [15:00 – 18:29] – PED misconceptions, “lean bulk” myths, and committing fully to the process. - [18:30 – 23:56] – The fastest ways to gain fat in a build.- [23:57 – 29:28] – Why most builds fail.- [29:29 – 32:13] – Overcomplicating training (glute bias myths).- [32:14 – 37:13] – Being coachable, accepting feedback, and removing ego from progress. - [37:14 – 40:16] – Stop ignoring weaknesses.- [40:17 – 42:48] – You know if you’re truly adherent.Links & Resources:Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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 why fat loss often feels inconsistent—and why the real issue usually isn’t the plan, but your level of adherence to it. I explain the different levels of dietary adherence, how to identify intentional vs unintentional deviations, and why not everyone needs to be “perfect” to make progress. We also cover how to match your expectations to your execution, avoid burnout from unnecessary rigidity, and build a sustainable fat loss approach that actually works long term. Timestamps:- [00:00 – 03:36] – Why fat loss feels inconsistent.- [03:37 – 04:44] – Defining adherence.- [04:45 – 05:56] – Level A adherence.- [05:57 – 07:33] – Level B adherence.- [07:34 – 09:38] – Level C adherence.- [09:39 – 12:34] – Level D adherence.- [12:35 – 16:44] – Why most people don’t need perfect adherence to lose fat successfully. - [16:45 – 20:25] – Tight deadlines, aggressive fat loss, and intentional vs accidental non-adherence. - [20:26 – 25:21] – Why your body keeps score even when your tracking doesn’t. - [25:22 – 32:52] – Ranking dietary deviations.- [32:53 – 39:38] – Why loosening adherence can sometimes improve fat loss results. - [39:39 – 43:29] – Find your real bottleneck and build a sustainable dieting system. Links & Resources:Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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, Courtney Starr and I have an honest conversation about switching divisions, building a competitive physique, PED realities in women’s bodybuilding, and making decisions that align with your long-term health. We break down bikini vs wellness demands, the sacrifice required to stay competitive, the importance of genetics, and why success in bodybuilding has to be defined on your own terms—not just placings or titles. If you’re navigating division changes, enhancement decisions, or chasing progress without losing yourself, this episode is for you. Timestamps:- [00:00 – 03:49] – Courtney Starr intro, coaching background, and bodybuilding journey. - [03:50 – 06:55] – Courtney in bikini in 2020.- [06:56 – 11:59] – First PED exposure, early misconceptions, and the bikini landscape in 2020. - [12:00 – 15:59] – Transitioning from bikini to wellness and why the switch made sense. - [16:00 – 20:29] – Sacrifice, intimidation, and realizing bodybuilding is more than just size. - [20:30 – 27:39] – Building muscle, offseason weight gain, and why staying shredded year-round is overrated. - [27:40 – 33:59] – PED requirements, genetics, and whether success is worth the trade-offs. - [34:00 – 35:59] – Sleep, training, nutrition, and the basics that matter before PED use. - [36:00 – 41:24] – Understanding real PED risks, fake compounds, and informed consent. - [41:25 – 49:59] – TRT, Anavar, hormones, bloodwork, and why health should come first. - [50:00 – 55:35] – Growth hormone, lab-based decisions, and smarter enhancement choices. - [55:36 – 01:01:21] – Defining your “why,” sponsorships, and what success really means. - [01:01:22 – 01:05:01] – Moving back to bikini and Courtney’s current direction. Links & Resources:Follow Courtney on Instagram: https://www.instagram.com/thatnutritionchic/Work With Courtney: https://www.allstarphysiques.com/?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnGrbzKbi22fg7y76opEXD8_nh57m_B9d5yx_EISL268oVF4HzghfO0-im7BA_aem_OJZg_ZsipCYn0zBtNnYASgPurchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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 difference between real physiological hunger and cravings, and why most people struggle to tell them apart—especially during a fat loss phase. I walk through what’s actually driving hunger (hormones, sleep, stress, hydration), why not all hunger signals are “real,” and how emotional and behavioral patterns influence cravings. I also cover practical ways to assess what you’re feeling in the moment, build tolerance to hunger, and make better decisions without feeling out of control while dieting.Timestamps:- [00:00 – 04:16] – Breaking down hunger vs cravings and why most people misinterpret the signals - [04:17 – 07:52] – Physiological hunger explained (ghrelin, leptin, and true hunger cues)- [07:53 – 09:14] – Why not all hunger is real (dehydration, habits, environment)- [09:15 – 13:17] – The mistake of trying to outrun hunger during dieting- [13:18 – 16:02] – How meal composition and nutrient timing impact hunger and energy- [16:03 – 18:38] – Distinct vs transient hunger and the role of sleep + cortisol- [18:39 – 21:58] – How upbringing and food behaviors shape hunger awareness- [21:59 – 27:04] – Emotional hunger vs true hunger (anxiety, fear, and food attachment)- [27:05 – 32:39] – Cravings, cheat meals, and why calories vs behavior both matter- [32:40 – 37:18] – Using flexibility (“slush fund”) to reduce binge/restrict cycles- [37:19 – 40:34] – How to differentiate hunger vs cravings in the moment- [40:35 – 42:14] – Why eliminating hunger isn’t realistic + building tolerance- [42:15 – 47:59] – Self-talk, decision-making, and improving dietary control long-termLinks & Resources:Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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 answer 20 training-focused questions covering everything from pre-workout nutrition, hypertrophy vs running, training timing, and recovery, to common gym frustrations and technique issues.I break down how to optimize performance, make better training decisions, and remove overthinking—whether it’s choosing the best time to train, progressing lifts, managing fatigue, or navigating real-world scenarios like missed sessions, poor workouts, or gym distractions.This is a practical Q&A designed to help you train smarter, stay consistent, and get more out of your workouts long-term.Timestamps:- [00:00 – 03:19] – Q1: Favorite pre-workout meal?- [03:20 – 04:59] – Q2: How to handle unsolicited gym advice from partner?- [05:00 – 06:25] – Q3: Running goals vs hypertrophy.- [06:26 – 08:24] – Q4: Mobility and stretching.- [08:25 – 10:04] – Q5: B-stance RDL technique.- [10:05 – 11:23] – Q6: Missing a lower body session: When to skip vs adjust your split?- [11:24 – 13:07] – Q7: Best time to train?- [13:08 – 14:54] – Q8: Training during PMS.- [14:55 – 18:19] – Q9–10: Increasing weight + lower back pain.- [18:20 – 21:22] – Q11–12: Hip mobility + intra-workout carbs.- [21:23 – 25:18] – Q13–15: Bad sessions, sleep trade-offs & lifting shoes.- [25:19 – 29:00] – Q16–17: Workout partner distractions + exercise frustration.- [29:01 – 36:23] – Q18–20: Post-workout nutrition, training frequency & muscle growth.Links & Resources:Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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 sit down with Phoebe Hagan to break down her journey through extreme bodybuilding burnout, how she rebuilt her relationship with the sport, and what’s fueled her comeback season. We dive into the real signs of burnout most athletes ignore, why taller bikini competitors need more muscle density, and how small training adjustments can completely change your physique. Phoebe shares how switching to macros improved her adherence, mindset, and longevity in prep, and why bodybuilding doesn’t have to be constant suffering to be successful. We also cover judge feedback, peak week strategy, and how giving yourself enough time to prep can make or break your results.Timestamps:- [00:00 – 02:00] – Phoebe Hagan intro + insane comeback season recap- [02:00 – 06:30] – Bodybuilding burnout story + losing passion for competing - [06:30 – 12:50] – Signs of burnout in bodybuilding (when to step away)- [12:50 – 16:50] – Why tall bikini competitors need more muscle density- [16:50 – 21:00] – Training strategies that created a competitive edge- [21:00 – 22:20] – Unilateral training, symmetry & injury prevention- [22:20 – 26:15] – Mid-prep training adjustments that changed her physique- [26:15 – 33:45] – This prep vs past preps (macros, flexibility, adherence)- [33:45 – 40:00] – Macros vs meal plans (avoid becoming a “robot” in prep)- [40:00 – 42:30] – Coaching mistakes: lack of communication & education- [42:30 – 46:30] – Does bodybuilding have to be suffering? (mindset shift)- [46:30 – 56:20] – Judge feedback, peak week strategy & physique refinement- [56:20 – 01:03:01] – Why giving yourself enough time to prep is criticalLinks & Resources:Follow Phoebe on Instagram: @phoebehagan_Join The Posing Portal: https://theposingportal.com/home/Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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 walk through how I actually structure my diet to make it enjoyable, sustainable, and aligned with my physique goals. I break down why most people burn out on meal prep, and how the real solution isn’t abandoning structure—it’s learning how to cook better, build flavor, and create variety without sacrificing nutrition.I cover practical strategies to elevate simple meals, debunk myths around sodium and “clean eating,” and explain how small changes in preparation can dramatically improve adherence. Ultimately, this is about making your diet something you can stick to long-term—without feeling restricted or bored.Timestamps:- [00:00 – 04:14] – Why most diets fail.- [04:15 – 07:29] – You can build flavorful, satisfying meals that still align with fat loss or performance goals. - [07:30 – 15:54] – Elevating meal prep.- [15:55 – 17:44] – Why “plain chicken and bland meals” is a self-imposed problem—not a requirement. - [17:45 – 20:21] – Sodium myth.- [20:22 – 22:53] – Resting your protein.- [22:54 – 24:35] – Infusing oils and using herbs to elevate meals without adding excessive calories. - [24:36 – 31:38] – Building flavor bases.- [31:39 – 35:25] – Managing extra calories while improving food quality and enjoyment. - [35:26 – 38:59] – Creating core meals you refine over time.- [39:00 – 43:26] – Smart food swaps.- [43:27 – 45:43] – Protein variety.- [45:44 – 51:43] – Practical meal ideas.Links & Resources:Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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 biggest mistakes competitors make post-show, and how to approach your off-season, weight gain, and muscle building strategy with intention.I explain why getting stage lean comes with a massive physiological cost, why more weight gain isn’t better, and how to realistically assess how much muscle you can build. I also walk through different competitor scenarios so you can understand what YOU should be doing based on your current physique and experience level.If you’ve ever wondered how much weight you should gain, how to avoid the “danger zone,” or why your off-season isn’t producing results—this episode will give you clarity.Timestamps:- [00:00 – 05:05] – Common post-show expectations and why most competitors approach the off-season incorrectly. - [05:06 – 07:06] – The biggest mistake.- [07:07 – 11:19] – The leaner you are, the higher the physiological cost—and how PED use and post-show decisions factor in. - [11:20 – 15:04] – Why more weight gain isn’t better + stage leanness isn’t defined by body fat percentage alone. - [15:05 – 16:52] – Why there’s no universal answer.- [16:53 – 20:32] – Muscle loss in prep + understanding the P-ratio.- [20:33 – 28:42] – Scenario breakdowns (A & B): high-level vs intermediate competitors.- [28:43 – 32:07] – Scenario C: novice competitors.- [32:08 – 34:42] – Scenario D: first-time competitors.- [34:43 – 40:19] – Why expectations fall apart.- [40:20 – 43:54] – If you didn’t get lean enough + avoiding the “danger zone” body fat rebound. - [43:55 – 48:20] – Overestimating muscle gain and why most off-seasons are far less productive than people think. - [48:21 – 55:40] – Off-season framework + direct answer on how much weight you should gain for optimal progress. Links & Resources:Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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 Dr. Andy Galpin to break down what actually drives performance—and why sleep is often the most overlooked limiter.We dive into how performance is always individualized, but sleep consistently shows up as the biggest bottleneck. We unpack common sleep misconceptions, how to improve it without unrealistic routines, and why behavior change—not more information—is the real solution.We also cover caffeine, nicotine, downregulation, and stress management, along with practical frameworks like the quadrant model and allostatic load, so you can better understand where your recovery is actually breaking down. Timestamps:- [00:00 – 02:30] – Andy’s background.- [02:31 – 05:08] – The biggest performance pillar.- [05:09 – 11:51] – Common sleep misconceptions.- [11:52 – 21:47] – How to assess poor sleep.- [21:48 – 23:30] – Managing caffeine intake: timing vs dosage.- [23:31 – 27:55] – Nicotine as a substitute for caffeine.- [27:56 – 30:49] – Learning to shift into a parasympathetic state. - [30:50 – 33:32] – Creating boundaries around sleep.- [33:33 – 36:14] – The quadrant model.- [36:15 – 39:38] – The rule of recovery vs training.- [39:39 – 48:09] – Allostatic load explained.- [48:10 – 52:25] – Managing sleep with kids, chaos, and unpredictable routines. - [52:26 – 56:47] – Sleep disruptions from partners and how to identify hidden issues like undiagnosed sleep disorders. - [56:48 – 01:02:22] – Travel and sleep.Links & Resources:Follow Dr. Andy Galpin on Instagram: @drandygalpin Connect With Dr. Andy Galpin: https://www.andygalpin.com/Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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 Q&A episode, I answer some of the most common questions around PED use, contest prep, hormones, fat loss, and training execution. I break down the nuance behind topics like GLP-1s, TRT, Fit Model vs Bikini, and how to actually assess progress without overcomplicating it.I also dive into real-world coaching scenarios—covering diet adherence, cravings, recomp myths, and training mistakes—to help you make better decisions whether you're a competitor or lifestyle client.This episode is a raw, practical look at how I think through complex topics in bodybuilding, performance, and long-term progress. Timestamps:- [00:00 – 04:44] – Spironolactone and muscle growth + thoughts on Fit Model vs Bikini and competing priorities. - [04:45 – 10:41] – PED considerations for Crohn’s, preserving hormones in prep, and managing stress, sleep, and recovery. - [10:42 – 17:11] – Low estrogen, PMDD risks, L-carnitine use, and why waist trainers don’t work. - [17:12 – 24:42] – Melanotan safety, coaching costs, and realistic expectations for investing in coaching. - [24:43 – 30:53] – Retatrutide timing in prep, becoming an IFBB pro, and long-term muscle building strategy. - [30:54 – 35:47] – Training for aesthetics vs modeling, reducing muscularity, and lifestyle vs competitor coaching. - [35:48 – 39:08] – Anavar, TRT, restoring hormones, and managing stress vs relying on HRT. - [39:09 – 43:27] – Fit Model vs Bikini after Japan Pro + how I assess when to adjust calories or training. - [43:28 – 47:49] – Recomp markers, strength progression, and what actually indicates progress. - [47:50 – 52:50] – Managing cravings, adherence strategies, and controlling impulsive eating behaviors. - [52:51 – 59:00] – Structuring growth → maintenance → fat loss phases and common misconceptions. - [59:01 – 01:04:33] – Training execution questions, core stability, adherence resources, and overcoming macro-related guilt. - [01:04:34 – 01:07:19] – Training program adjustments and how often to rotate based on progress. Links & Resources:Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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 framework I use to create an effective fat loss deficit without destroying recovery, training performance, or long-term adherence.I walk through why understanding your baseline maintenance intake and activity is essential before starting a diet, and how your available “runway” for adjustments determines whether calories or cardio should be manipulated first. Using four real-world scenarios, I explain the common mistakes people make when dieting—like relying too heavily on cardio, under-reporting food, or pushing a deficit too aggressively.The goal of fat loss shouldn’t be to apply the most pressure possible, but to create a strategic, sustainable deficit that preserves muscle, performance, and adherence. Timestamps:- [00:00 – 04:13] – Why fat loss requires a strategic deficit.- [04:14 – 06:25] – Finding your baseline maintenance intake and activity.- [06:26 – 09:39] – Defining your “runway.”- [09:40 – 12:19] – Deciding whether to increase cardio or decrease calories.- [12:20 – 13:48] – Why psychological calorie thresholds matter.- [13:49 – 16:58] – Scenario 1.- [16:59 – 20:00] – Scenario 2.- [20:01 – 24:24] – Scenario 3.- [24:25 – 27:34] – Scenario 4.- [27:35 – 29:24] – Why extremely low calorie targets often create unnecessary dietary fatigue.- [29:25 – 32:19] – When weight loss stalls.- [32:20 – 35:59] – How excessive deficits affect sleep, recovery, training performance, and muscle preservation during fat loss phases. - [36:00 – 39:14] – When it’s time to stop dieting and why pushing to get leaner isn’t always beneficial for physique or long-term progress. Links & Resources:Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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 sit down with Ashley Kaltwasser to talk about what it really takes to stay competitive in today’s bikini division. We cover how the standard has evolved, why more upper body and overall density are now required, and how conditioning, judges’ feedback, and long-term patience all shape success at the pro level.We also get into the new Fit Model division, the bikini points system, competing soon after turning pro, post-show food decisions, and why staying closer to stage weight can make prep more productive. This is a great conversation for competitors, coaches, and athletes trying to understand the realities of bikini bodybuilding, improvement seasons, and pro-level longevity. Timestamps:- [00:00 – 02:54] – Intro to Ashley Kaltwasser.- [02:55 – 09:28] – When it became clear significant physique changes were needed to stay competitive.- [09:29 – 13:21] – The growth of upper body development, changing conditioning expectations, and how even small shifts matter at the top level. - [13:22 – 16:23] – Taking judges’ feedback without a negative attitude.- [16:24 – 22:20] – Ashley’s reaction to the Fit Model division.- [22:21 – 25:23] – Lessons from early Fit Model judging.- [25:24 – 30:57] – Thoughts on the bikini pro points system.- [30:58 – 36:10] – Why new pros should compete soon after earning their card, plus Ashley’s recent feedback and current areas of focus. - [36:11 – 39:01] – Shows Ashley has on her radar.- [39:02 – 42:31] – Common challenges Ashley sees in athletes she works with.- [42:32 – 48:58] – Her mentality around adherence outside of prep, intuitive eating, and maintaining structure without being overly rigid year-round. - [48:59 – 52:03] – Post-show meals and the cost of bingeing.- [52:04 – 56:29] – Weight gain between shows, muscle maturity, and why more bodyweight isn’t always the answer for bikini improvement. Links & Resources:Follow Ashley on Instagram: @ashleykfitWork With Ashley: https://teamelitephysique.com/ashley-kaltwasserPurchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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 how long a fat loss phase should realistically last before it becomes counterproductive.I explain how dietary fatigue builds over time, the psychological and physiological signals that your diet is reaching its limit, and why pushing a deficit too long often leads to burnout, adherence issues, and stalled progress.We also cover why fat loss should be more aggressive early, the role of refeeds and diet breaks, and how to recognize when it’s time to end the diet and move to maintenance so you can set yourself up for a more successful future fat loss phase.Timestamps:- [00:00 – 08:57] – Introduction and the client story that sparked the question of how long someone should diet.- [08:58 – 12:29] – My belief on total time spent dieting and why the cost of dieting eventually outweighs the benefit.- [12:30 – 14:29] – The typical maximum length for a fat loss phase and when dieting becomes less productive.- [14:30 – 15:59]– How to determine your personal dieting timeline.- [16:00 – 17:49] – Defining dietary fatigue and how psychological stress builds during a prolonged diet.- [17:50 – 21:59] – Signs of psychological burnout.- [22:00 – 22:56] – The importance of giving yourself grace.- [22:57 – 27:29] – Physiological burnout and why trying to recomp slowly often prolongs dieting fatigue.- [27:30 – 31:39] – Physical signs of dietary fatigue.- [31:40 – 34:31] – Strategies to manage dietary fatigue.- [34:32 – 36:56] – When to implement a diet break.- [36:57 – 40:49] – Why struggling during a diet isn’t weakness.- [40:50 – 45:00] – Signs it may be time to end a fat loss phase.- [45:01 – 50:24] – Why maintenance phases are essential and how stepping out of a deficit improves long-term results.Links & Resources:Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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 how to approach cheat meals, untracked meals, and “off-plan” eating without blowing your progress — or your mindset.If you’ve ever felt anxious going into a free meal, guilty afterward, or stuck in the cycle of overdoing it and then trying to “undo” it… this episode is for you.I walk through how to evaluate the true cost of a cheat meal — not just calories, but digestion, sleep, scale weight, training performance, and mental bandwidth — and how to use these meals as tools instead of setbacks.Timestamps:- [00:00 – 04:14] – Why cheat meals trigger anxiety + the real problem isn’t the calories- [04:15 – 06:59] – The opportunity cost: scale weight, digestion, sleep & training performance- [07:00 – 11:36] – The real purpose of untracked meals (and when to use them)- [11:37 – 16:32] – The “fixed calorie cost” of a cheat meal - [16:33 – 19:57] – Eating to satisfaction vs. eating to completion- [19:58 – 23:38] – What to consider if you still have fat to lose- [23:39 – 29:39] – Travel, date nights & ordering strategically at restaurants- [29:40 – 33:08] – Multiple untracked meals: how to manage macro spillover- [33:09 – 36:28] – When to practice the skill in maintenance or a build- [36:29 – 42:42] – Cheat meals aren’t for the weak (and they don’t magically burn fat)Links & Resources:Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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 Hope Castelli to unpack what it really takes to grow in this sport — physically, mentally, and strategically. We talked about her journey from gymnast to powerlifter to IFBB Pro, the hard lessons around stress and sleep, outgrowing coaches, building real muscle as a female athlete, and navigating PED conversations in an untested federation.We also dive into the evolving landscape of bikini, the new Olympia qualification system, heavy training, mindset shifts, and why some pros are transitioning to Fit Model. Whether you’re a competitor, coach, or serious lifter trying to build a pro-level physique, this episode pulls back the curtain on what actually matters.Timestamps:- [00:00 – 04:29] – From gymnast to IFBB Pro: Hope’s first competing experience- [04:30 – 10:12] – Stress, sleep & outgrowing your coach- [10:13 – 13:59] – What to look for in a coach as you level up- 14:00 – 19:58] – Fixing sleep, managing stress & unlocking growth- [19:59 – 24:39] – Heavy training, muscle density & female physiology- [24:40 – 29:42] – Are you actually training hard enough?- [29:43 – 32:02] – PED reality in bikini: honest conversations with athletes- [32:03 – 36:28] – Natural vs enhanced competitors: managing expectations- [36:29 – 39:59] – Progressive overload & elite-level training strategy- [40:00 – 43:42] – Olympia qualification changes & pro strategy- [43:43 – 46:04] – Bikini vs Fit Model: is the sport shifting?- [46:05 – 49:42] – Long-term sustainability, femininity & competing with intentionLinks & Resources:Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/Follow Hope on Instagram: https://www.instagram.com/hopes_fit_ifbbpro/?hl=enhttps://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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 real reasons your last diet didn’t work — and it’s probably not what you think.If you’ve ever felt like you were “doing everything right” but the scale wouldn’t move… or you lost weight only to gain it all back… this is for you.I walk through the most common fat loss mistakes I see as a coach — from not actually being in a calorie deficit, to weekend overeating, to inconsistent activity, to poor post-diet transitions. We also dive into recomposition, diet timelines, and the harsh truth about unrealistic expectations.Most diets don’t fail because your metabolism is broken. They fail because of execution gaps, emotional decision-making, or poor exit strategies.If fat loss has felt confusing, frustrating, or inconsistent — this episode will give you clarity and a practical framework to fix it.Timestamps:- [00:00 – 01:42] – Why most diets fail (it’s not your metabolism)- [01:43 – 06:43] – Reason 1: You weren’t actually in a calorie deficit- [06:44 – 11:12] – Reason 2: Extra bites, licks & untracked calories add up- [11:13 – 17:46] – Reason 3: Weekly cheat meals sabotaging fat loss- [17:47 – 22:02] – Reason 4: Not weighing yourself often enough- [22:03 – 24:59] – Reason 5: Recomposition (losing fat while building muscle)- [25:00 – 28:34] – Reason 6: Inconsistent steps, cardio & daily activity - [28:35 – 32:34] – Reason 7: Too many food swaps & eating out inaccuracies- [32:35 – 35:24] – Reason 8: You didn’t diet long enough- [35:25 – 39:16] – Reason 9: The diet worked — you just expected more- [39:17 – 44:04] – Reason 10: The post-diet rebound (poor exit strategy)Links & Resources:Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15minConsults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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 one of the most misunderstood phases in physique development: maintenance.I walk through when maintenance actually makes sense — whether you’re coming out of a fat loss phase trying to drop dietary fatigue, or stepping down from a build because life stress is too high to support a surplus. We also talk about the biggest mistakes I see: treating every day as 1:1 energy balance, over-adjusting food based on activity, fearing scale weight increases, confusing reverse dieting with maintenance, and assuming you can’t train hard without a surplus.If you’re trying to improve recovery, regulate body composition, or strategically place a maintenance phase into your annual plan, this episode gives you the framework to do it correctly.Timestamps:- [00:00 – 01:13] – Why maintenance is not a “vacation phase”- [01:14 – 04:17] – When to use maintenance (post-fat loss vs. post-build scenarios)- [04:18 – 07:09] – What maintenance actually is (energy balance explained)- [07:10 – 10:08] – Auto-regulating calories based on activity (without overcorrecting)- [10:09 – 14:10] – Common mistake: fearing strength loss when leaving a surplus- [14:11 – 15:40] – Daily scale weight & normalizing fluctuations- [15:41 – 18:57] – How to approach training & recovery at maintenance- [18:58 – 23:24] – Taking inventory of habits: sleep, stress, food adherence- [23:25 – 26:12] – Fear of weight gain & using cardio to “cancel out” food- [26:13 – 27:34] – Reducing cardio strategically during maintenance- [27:35 – 29:22] – Reverse dieting vs. maintenance (they are not the same)- [29:23 – 33:27] – Can you build muscle at maintenance? Final considerationsLinks & Resources:Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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 Dr. Kyle Gillett to tackle the growing obsession around peptides, GLP-1 agonists, and coaching ethics in the fitness industry. We broke down how private sector incentives may be skewing decisions, what to consider before trying peptides, and why stacking compounds without proper oversight can be dangerous — especially in physique sports.We also got into the nuanced risks of GLP-1s (like semaglutide), their link to depression, misuse based on BMI, and how the system often pushes women into protocols that may not serve their long-term health. If you're navigating fat loss, coaching, or peptide protocols — this is a must-listen.Timestamps:- [00:00 – 00:56] – Intro to Dr. Kyle Gillett + What today’s episode covers- [00:56 – 04:29] – The peptide craze: risks, trends, and context- [04:30 – 10:49] – “Should I use peptides?” What you need to ask first- [10:50 – 16:19] – Are you stacking blindly? Athletes and false beliefs about peptides- [16:20 – 20:32] – Finding legitimate medical guidance vs. internet hype- [20:33 – 28:23] – Corruption in the private sector: incentive-driven prescriptions- [28:24 – 31:07] – Is your coach or provider truly looking out for you?- [31:08 – 36:02] – GLP-1s, women’s health, and trend exploitation in bodybuilding- [36:03 – 39:53] – “Longevity” peptides — are they worth the investment?- [39:54 – 43:53] – When *not* to use GLP-1s (mental health and other contraindications)- [43:54 – 46:54] – GLP-1s and depression: overlooked concerns- [46:55 – 50:24] – People using GLP-1s without meeting criteria: red flags and risks- [50:25 – 59:32] – The truth about nicotine + closing insightsLinks & Resources:Follow Dr. Kyle Gillett on Instagram: https://www.instagram.com/kylegillettmd/?hl=enPurchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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 dive deep into a topic that’s extremely personal for me — body dysmorphia. From the outside, it might look like discipline, ambition, or just wanting to “improve.” But for so many of us, the obsession with how we look becomes the filter through which we judge everything — our self-worth, our success, even our relationships.I talk through how this disorder shows up subtly and loudly — from mirror checking and scale obsession to tying your identity to your body. I break down how perfectionism, social media, and childhood messaging play into the way we talk to ourselves today. I also offer tangible tools I’ve used (and continue to use) to stop the spiral and shift the conversation. This episode is raw, real, and a must-listen if you’ve ever felt like your value lives in how you look.Timestamps:- [00:00 – 03:00] – Intro & personal struggle with body dysmorphia- [03:01 – 06:29] – Defining body dysmorphia & how it differs from insecurity- [06:30 – 10:20] – What it feels like to live with body dysmorphia- [10:21 – 13:32] – Obsession, punishment, and when discipline becomes destructive- [13:33 – 17:49] – Romanticizing the grind & the mental health toll- [17:50 – 22:35] – When self-esteem only exists in restriction- [22:36 – 27:44] – Social media, comparison loops & trauma reinforcement- [27:45 – 31:00] – Who’s feeding the belief? Taking accountability for inner talk- [31:01 – 32:49] – The “physique = worth” trap & normalizing vanity with balance- [32:50 – 36:28] – Using competing as a socially acceptable excuse to obsess- [36:29 – 38:33] – Recognizing the spiral & how to start reining it in- [38:34 – 44:00] – Why removing the scale isn’t always the answer + setting boundaries- [44:01 – 47:30] – Best angles, Photoshop, and the influencer illusionLinks & Resources:Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15minConsults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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 most common programming and training mistakes I see in lower body sessions—especially when it comes to chasing symmetry and strength. Whether you're a competitor or just serious about your physique, this episode dives into warm-up protocols, pelvic stability, the myth of bilateral-only training, and how to properly structure your sets for progressive overload.I talk through real-world training applications like split squats, RDLs, and unilateral leg work, and I also explain how to assess failure, rest periods, and the importance of filming your lifts to improve your form. If you’ve ever questioned whether your training is actually driving adaptation or just checking boxes, this one’s for you.Timestamps:- [00:00 – 00:56] – Why effective lower body training starts with structure- [00:56 – 05:57] – What you’re probably missing in your warm-up sets- [05:58 – 07:59] – Pelvic stability & its impact on performance- [08:00 – 14:23] – The role of unilateral work for hip and core control- [14:24 – 16:29] – Training symmetry: Bilateral movements alone won’t cut it- [16:30 – 22:42] – Common asymmetries + going back to pelvic balance- [22:43 – 28:14] – Warm-up volume vs. working sets- [28:15 – 31:59] – How many warm-up sets before your first working set?- [32:00 – 34:32] – Progressive overload ≠ just more weight or reps- [34:33 – 35:34] – Judging failure: How close is close enough?- [35:35 – 40:27] – Rest periods, unilateral fatigue, and why you should film sets- [40:28 – 47:13] – Split squat mechanics, B-stance RDL placement, and finishing with isolationsLinks & Resources:Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor 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