Self-Selecting

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

In this episode, I sat down with Torey Braly to talk through her evolution as a competitor — from first show nerves to becoming a pro athlete navigating the big leagues. We broke down her shifting mindset, PED decision-making, building phase strategies, and what it's really like to show up to a competition… while on your period.Torey also shares the growing pains of off-season weight gain, how she's learning to balance expectations with reality, and why obsessive tendencies can sabotage progress. Whether you're an athlete in the trenches or a coach trying to understand client psychology, this one hits home.Timestamps:- [00:00 – 03:34] – Torey’s first show mindset + early PED awareness- [03:35 – 06:29] – First prep + what she didn’t know going in- [06:30 – 09:10] – Turning pro and PED use in the pro league- [09:11 – 13:27] – Competing while on your cycle + stage-day challenges- [13:28 – 16:39] – Honest feedback + knowing where you stack up- [16:40 – 20:44] – Needed improvements and physique assessment- [20:45 – 25:25] – Muscle-building strategy + leveraging structure- [25:26 – 32:02] – Off-season weight gain, body image, and mindset- [32:03 – 36:16] – PED pressure, regret, and informed choice- [36:17 – 44:42] – Navigating the new points system + Retatrutide- [44:43 – 50:16] – Posing evolution + obsession with the small stuff- [50:17 – 58:10] – Radical ownership, emotional addiction & athlete maturityLinks & Resources:Follow Torey on Instagram: https://www.instagram.com/torey_ifbbpro/?hl=enPose With Torey: https://calendly.com/fitfornorzn/30min-client-posing?month=2026-01https://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 why Anavar isn’t the magic fix for female libido that some think it is. I share what I’ve learned from years of client conversations, consults, and real-world scenarios where deeper issues were being overlooked.We dive into the multifaceted nature of female sexual dysfunction—from nervous system dominance and blood flow to psychological barriers like body image, unresolved resentment, and relationship dynamics. I also highlight the downstream risks of long-term Anavar use, such as virilization, hormone suppression, and cardiovascular strain.This episode is an important one—especially if you or someone you know is considering using PEDs like Anavar for sexual performance or libido. Timestamps:- [00:00 – 03:46] – Intro: Why women are turning to Anavar for libido—and why it’s not the solution- [03:47 – 05:43] – Understanding the umbrella of female sexual dysfunction- [05:44 – 08:47] – Nervous system dominance and stress as libido killers- [08:48 – 10:19] – Perfusion, organ function, and overlooked health contributors- [10:20 – 13:38] – Emotional context, resentment, and unresolved relationship issues- [13:39 – 14:14] – Body confidence and intimacy resistance- [14:15 – 16:14] – Your environment, mindset, and feeling unsafe in your own body- [16:15 – 18:19] – Why Anavar won’t fix intimacy issues (and can cause new ones)- [18:20 – 24:14] – Side effects: Masculinization, hormone suppression, liver impact- [24:15 – 27:19] – Using Anavar for libido = long-term commitment + irreversible changes- [27:20 – 30:17] – Safer alternatives and making informed choicesLinks & Resourceshttps://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 makes a great coaching relationship — and what quietly ruins it. I cover the client behaviors that build trust and progress, as well as the habits that frustrate coaches and lead to misalignment. From check-in consistency and applying feedback, to honoring your contract and treating your coach like a search engine — this is a behind-the-scenes look at what truly makes someone coachable.Timestamps:- [00:00 – 07:57] – Why discovery calls matter + early signs of misalignment- [07:58 – 11:13] – Why coaches appreciate on-time check-ins- [11:14 – 12:36] – Expectations around coach response times- [12:37 – 16:00] – Clients who apply training feedback vs. those who don’t- [16:00 – 21:05] – Asking other coaches for input = broken trust- [21:05 – 27:25] – Honoring your coaching contract (and reputation)- [27:25 – 33:16] – Treating your coach like a search engine- [33:16 – 42:34] – Coaches failing to provide training feedback- [38:26 – 39:56] – Accountability, ego, and boyfriends interfering in coachingLinks & Resources: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 Dr. William Wallace, a clinical researcher and industry leader in the supplement and health optimization space. We talk about the truth behind supplement research, how to critically interpret lab results, what your hydration might be doing to your cortisol levels, and the real story behind NAD shots, nicotine for fat loss, and hormonal optimization. This is a deep dive into micronutrient science, metabolic health, and responsible supplementation.Dr. Wallace’s blend of industry experience, scientific insight, and direct honesty makes this a must-listen for anyone interested in evidence-based health, fat loss, and performance.Timestamps:- [00:00 – 06:50] – Intro & Dr. Wallace’s background in supplement science and clinical research- [06:51 – 13:32] – What studies really say about young, healthy people- [13:33 – 20:16] – Micronutrient deficiencies vs. insufficiencies and how to interpret them- [20:17 – 24:40] – What skews your serum lab values (vitamins and minerals)- [24:41 – 30:37] – Magnesium myths, absorption, and which forms actually matter- [30:38 – 43:36] – Nicotine: pre-workout fad or nootropic risk? Real risks and potential uses- [43:37 – 47:53] – NAD shots: are they effective or a waste of money?- [47:54 – 50:57] – Metabolic dysfunction, supplements, and fat loss myths- [50:58 – 57:36] – Cortisol and hydration: what the research actually says- [57:37 – 1:03:36] – Exogenous hormone use, spironolactone risks & closing thoughtsLinks & Resources:Follow Dr. William Wallace on Instagram: https://www.instagram.com/dr.williamwallace/?hl=enSubscribe to Dr. William Wallace's Newsletter: https://drwilliamwallace.com/newsletter/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 frustrating experiences in the gym: when you feel weaker than usual, despite doing everything “right.” I’m diving into 8 root causes of strength drop-offs - from hormonal shifts and under-recovery to hydration and dietary fatigue.This episode will help you self-audit your performance without overhauling your entire training plan. If you’ve ever had a lift that made you question your progress, this one's for you.Timestamps:- [00:00 – 02:09] – Why we sometimes feel weak in the gym unexpectedly and how it messes with our mindset- [02:09 – 08:06] – Reason 1: Late luteal phase – hormonal shifts that destroy strength & confidence- [08:06 – 12:20] – Reason 2: Poor sleep or fragmented rest and its direct hit on performance- [12:20 – 15:05] – Reason 3: Chronic dehydration and how it kills strength by up to 20%- [15:05 – 19:23] – Reason 4: Weak pre-workout nutrition - are you lifting on an empty tank?- [19:23 – 22:59] – Reason 5: Undereating & dietary fatigue from extended fat loss phases- [22:59 – 29:21] – Reason 6: High stress and how it quietly breaks recovery & performance- [29:21 – 35:23] – Reason 7: Was your last lift brutal? The recovery gap you may be missing- [35:23 – 38:43] – Reason 8: One-off or pattern? Knowing when to reassess your programLinks and Resources: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 into something we all experience at some point: unsolicited, judgmental, or passive-aggressive comments, especially when you're doing something that challenges other people’s comfort zones. Whether it's in your fitness journey, personal growth, or any goal you're pursuing, people will have something to say.I talk about the difference between hurtful vs. helpful feedback, how to tell when a comment comes from insecurity or misunderstanding, and how I personally choose to respond, not react. I walk you through the mental strategies that have worked for me, what I’ve learned about not needing to win every conversation, and the importance of protecting your emotional bandwidth, especially in close relationships.This episode is your toolkit for handling comments with clarity and boundaries, without losing your cool, or your momentum.Timestamps:- [00:00 – 04:13] – Introduction: Why unsolicited comments hit harder when you're growing- [04:13 – 08:37] – Hurtful comments often come from insecurity - here’s how to spot them- [08:37 – 13:31] – You deserve a standard of respect, but it’s not always black and white- [13:31 – 20:29] – Real examples of comments I’ve received - and when it’s okay to push back- [20:29 – 22:02] – My favorite mental strategies to handle unsolicited opinions- [22:02 – 25:42] – When they downplay your work? Go three steps further instead of arguing- [25:42 – 29:03] – You don’t have to win the conversation to keep your peace- [29:03 – 33:50] – Keep some goals private - not everyone is safe for full access- [33:50 – 34:44] – Don’t overextend yourself to make others comfortable- [34:44 – 40:19] – Navigating this in relationships: how to re-diffuse the conversation- [40:19 – 45:35] – The longer you tolerate it, the more “normal” it becomes for them- [45:35 – 47:33] – Passive-aggressive comments: read between the lines- [47:33 – 53:12] – Final reflections: protect your energy, protect your progressLinks & Resources: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 Wellness Pro Bri Edwards for a raw and real conversation on what it actually takes to grow into the Wellness division and the emotional, physical, and PED-related tradeoffs that come with it.We talk about how she chose Wellness, how her mindset evolved during long off-seasons, and what it felt like navigating her first PED cycle and turning pro. Bri opens up about the pressure to grow, how strength and size don’t always correlate the way people think, and how PEDs aren’t magic - they’re multipliers.We also dig into some tougher topics: coaches struggling with eating disorders, new competitors getting pushed into PEDs too early, and how social media distorts the entire process. If you’re a female competitor thinking about leveling up, or navigating PEDs, this one’s for you.Timestamps:- [00:00 – 02:54] – Intro - [03:00 – 09:09] – When Bri decided on the Wellness division & building the look- [09:09 – 13:13] – First national show experience & learning curve- [13:13 – 15:55] – What it takes mentally to commit to a long off-season- [15:55 – 17:30] – Brie’s first PED cycle: mindset, context, and guidance- [17:30 – 21:28] – Turning pro: PED decisions, context, and risk vs reward- [21:28 – 24:00] – PEDs as amplifiers: why the hardest workers benefit the most- [24:00 – 25:06] – Post-cycle changes: weight gain vs retention- [25:06 – 29:40] – High food intake struggles & nutrition as a growth limiter- [29:40 – 34:00] – Strength ≠ growth: breaking common misconceptions- [34:00 – 38:13] – What sacrifices are you truly willing to make for prep?- [38:13 – 45:36] – Why you’re really doing the prep: validation vs fulfillment- [45:36 – 55:45] – How the Wellness look has evolved - [55:45 – 57:19] – Coaches with EDs hurting clients & coaching's low barrier to entry- [57:19 – 1:03:02] – PED decisions as a new competitor & final thoughts from BriLinks & Resources:Follow Bri on Instagram: https://www.instagram.com/wycked.b/Work With Bri: https://www.teamsiegetraining.com/applicationhttps://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 some of the most dangerous and common dosing mistakes I see in TRT, peptides, and GH use, especially when clients self-administer without fully understanding concentration, syringe sizes, or math.As someone with a background in nursing and years of experience in this space, I’ve seen even the smartest and most experienced clients make errors in units, decimals, or conversion that result in adverse effects, visual changes, or major setbacks.I also dive into the differences between subcutaneous vs. intramuscular injections, lab work non-negotiables, how to interpret serum levels, and why it’s critical to be humble when it comes to this stuff, because even small mistakes can lead to irreversible outcomes.This is not a dosing tutorial - it’s a wake-up call for anyone using performance-enhancing drugs, HRT, or peptides without truly knowing what they’re doing.Timestamps:- [00:00 – 02:20] – Why med math matters: real risks with TRT, GH, and peptides- [02:20 – 04:23] – Overconfidence and real client examples of accidental overdosing- [04:23 – 06:46] – Switching concentrations? How simple math mistakes happen- [06:46 – 07:17] – Setting the record straight: this is not a how-to tutorial- [07:17 – 10:45] – Pre-mixed vs. reconstituted drugs and the impact on concentration- [10:45 – 14:14] – The dangers of decimal mistakes: units vs mLs vs mg- [14:14 – 17:37] – Real-life TRT dosing mistakes: drawing 10x more than intended- [17:37 – 19:43] – What 10mg/mL *really* means and avoidingconcentration confusion- [19:43 – 21:02] – Why labs are non-negotiable for accurate TRT monitoring- [21:02 – 25:24] – Adverse effects, visualization, and risks of overdosing- [25:24 – 30:16] – Injection techniques: subQ vs IM, needle trauma, and long-term skin health- [30:16 – 31:07] – Why you need confidence that your injections are worth it- [31:07 – 33:04] – Starting doses, concentration, and why 300mg/mL may be a problem- [33:04 – 34:26] – Why creams and other forms of TRT lack accuracy & consistency- [34:26 – 37:29] – Interpreting labs: peak vs trough serum levels and real risk- [37:29 – 40:17] – Understanding IUs vs. units with GH, peptides, and more- [40:17 – 42:01] – Smart people still make dosing mistakes: how to prevent yours- [42:01 – 43:49] – Final PSA: be clear on syringe, concentration, needle size, and unitsLinks & Resources: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 10 non-negotiable fat loss rules that will keep you moving forward, even if you're starting from square one. Whether you're totally new to dieting or someone who’s been stuck in a cycle of inconsistency and second-guessing, these principles are here to cut through the noise.We’re talking real strategies, not perfectionism. I share what I've learned coaching women through sustainable fat loss, muscle building, and how to keep progress once the diet ends. These are the conversations I wish someone had with me years ago.Timestamps:- [00:00 – 04:30] - Introduction - [04:30 – 08:30] – Number 1: Consistency Beats Perfection- [08:30 – 11:00] – Number 2: Fat Loss Gives You Clarity- [11:00 – 15:50] – Number 3: Expect Slow Changes and Measure Anyway- [15:50 – 18:54] – Number 4: Build Proof You Can Do Hard Things- [18:54 – 23:55] – Number 5: Crawl, Walk, Run – Dieting is a Skill- [23:55 – 29:02] – Number 6: Using Self-Hate as Fuel Doesn’t Work- [29:02 – 31:55] – Number 7: Pride is Expensive- [31:55 – 34:08] – Number 8: Stop Counting Other People’s Calories- [34:08 – 38:03] – Number 9: You Can’t Manage What You Don’t Measure- [38:03 – 42:54] – Number 10: Tackle Your Biggest BottleneckLinks & Resources: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 Melissa Valliere for a deeply personal and brutally honest conversation around PED use, identity, bodybuilding culture, and the emotional cost of competing.We talk about how easy it is to use prep as a distraction, especially when you’re going through something emotionally heavy. Melissa shares her own experience with that and what it took for her to step back, get curious, and reclaim her health and identity.We also go deep on PED use in figure, how the culture has evolved, the virilization risks people don’t talk enough about, and why some coaches are crossing the line in pushing PEDs on athletes. Melissa drops real-world advice for women navigating decisions around enhancement, competing, and how to protect your mental and physical future.Timestamps:- [00:00 – 00:56] – Intro & what today’s episode is really about- [00:56 – 08:50] – Melissa’s history with prep, identity, and emotional detachment- [08:50 – 19:44] – Using prep to avoid emotions & the bandaid effect of competing- [19:44 – 26:19] – The moment Melissa realized she had to dig herself out- [26:19 – 28:34] – Why curiosity is the most powerful mindset for healing- [28:34 – 31:50] – Has the figure division changed over time?- [31:50 – 35:13] – PED culture in figure: Then vs. Now- [35:13 – 40:14] – PED use across divisions: what’s normalized & what’s expected- [40:14 – 42:16] – The under-discussed risks of virilization- [42:16 – 45:49] – Coaches pushing PEDs: red flags & ethical concerns- [45:49 – 52:45] – Making PED decisions: what you should actually consider- [52:45 – 58:36] – Why it's okay to compete for reasons other than winningLinks & Resources:Follow Melissa on Instagram: https://www.instagram.com/melissabum/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 strategically plan your year for real, lasting results. Whether you’re trying to lose fat, build muscle, or simply maintain your physique, I walk you through the process of setting up your 2026 goals with intention - not chaos.We’ll cover how to map out your dieting and building phases, plan around real-life interruptions like travel or sickness, and identify the best time of year to push for results versus when to hold steady. I also share my personal strategies for managing fatigue, avoiding burnout, and knowing when to pivot based on your body’s feedback.This is the roadmap for anyone serious about finally achieving their physique goals without losing their sanity.Timestamps:- [00:00 – 03:36] – Why planning your fitness year is critical.- [03:36 – 06:35] – Question 1: Do you want to be leaner? - [06:35 – 10:04] – When you want to add more muscle — realistic timelines for growth.- [10:04 – 11:43] – What to expect if you want to build up to 5 lbs of muscle.- [11:43 – 13:00] – If you need to build more than 10 lbs — long-term expectations.- [13:00 – 16:43] – Assessing your current body composition and where to start.- [16:43 – 19:54] – When do you want to be your leanest? - [19:54 – 21:32] – What to avoid at all costs: burnout and unrealistic dieting timelines.- [21:32 – 23:57] – Accounting for travel, sickness, and life events.- [23:57 – 24:42] – Planning for setbacks.- [24:42 – 27:55] – The maximum amount of time you should stay in a dieting phase.- [27:55 – 29:36] – When and how to plan your maintenance phases effectively.- [29:36 – 31:21] – Setting realistic expectations around progress.- [31:21 – 35:00] – How to approach your 6–9 months outside of dieting.- [35:00 – 37:40] – How to run a productive build phase (without gaining unnecessary fat).- [37:40 – 39:39] – Why I rarely encourage building through the holidays.- [39:39 – 42:51] – How to plan your year strategically and find peace in your progress.Links & Resources: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 truth about why you’re not growing, and how to finally start building muscle efficiently.I walk you through my full muscle-building framework, including why “just following the plan” doesn’t guarantee progress, how to train for adaptation, and the mindset shift required to go from reactive to proactive.I also share my own experience adding four inches to my glutes - what went wrong, what I fixed, and how you can do the same without overtraining, burning out, or relying on enhancements.Timestamps:- [00:00 – 03:35] – Intro- [03:36 – 06:45] – Why you’re not growing: eating, training, recovery, and environment factors.- [06:45 – 12:00] – “Doing the plan” doesn’t guarantee muscle growth.- [12:00 – 12:50] – Why loading more weight every week isn’t real progress.- [12:50 – 18:24] – The real secret: proactive training.- [18:24 – 22:22] – How to identify compensations and avoid injury.- [22:22 – 25:48] – You can’t manage what you don’t measure.- [25:48 – 31:43] – How to produce effort across sessions.- [31:43 – 33:37] – What separates those who grow from those who coast.- [33:37 – 36:03] – The importance of daily habits.- [36:03 – 37:26] – How to handle breaks in training without losing progress.- [37:26 – 41:49] – Hormones and stress: how chronic fatigue and poor sleep kill muscle growth.- [41:49 – 45:35] – The sleep deficit trap.- [45:35 – 49:28] – How “extra work” leads to burnout instead of gains.Links & Resources: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 Dr. Meghan Sak-Ocbina - physical therapist, strength coach, and new mom - to unpack the real conversation about postpartum health, strength, and identity.We dive deep into pelvic floor recovery, why “flat glutes” happen postpartum, and how to rebuild from the inside out - through movement, mindset, and breathwork. We also break down myths around waist trainers, incontinence, and how your breathing impacts glute growth and stability.Whether you’re a new mom, athlete, or simply learning to reconnect with your body, this episode will help you train smarter, not harder, and finally understand how your physiology and mindset work together.Timestamps:- [00:00 – 02:15] – Introduction- [02:15 – 05:13] – The postpartum physique journey.- [05:13 – 06:49] – Identity loss when physique goals take a back seat.- [06:49 – 11:40] – Postpartum dieting and calorie needs.- [11:40 – 14:51] – The truth about postpartum glute changes.- 14:51 – 17:33] – “Stubborn glutes” in competitors and understanding asymmetries in hip and glute development.- [17:33 – 20:45] – Pelvic guarding and trauma after IUDs.- [20:45 – 24:00] – How to identify if your pelvic floor is tight.- [24:00 – 34:00] – Incontinence, painful intercourse, and pelvic dysfunction.- [34:00 – 40:11] – Pelvic floor prognosis: assessing and improving tightness, breathing, and coordination.- [40:11 – 45:31] – Coaching cues: how to hinge properly, build glute connection, and manage pressure.- [45:31 – 49:09] – How mouth breathing, tension, and posture affect muscle loading.- [49:09 – 50:26] – How rib expansion and breathing mechanics improve stability and hypertrophy.- [50:26 – 52:16] – How stage habits harm performance in the gym.- [52:16 – 54:40] – The waist trainer myth - risks, misconceptions, and smarter alternatives.- [54:40 – 1:02:30] – Core function and waist control.- [1:02:30 – 1:06:29] – The power of priming sessions before training.- [1:06:29 – 1:11:22] – What most people miss in their training.Links & Resources:Follow Dr. Meghan Sak-Ocbina: https://www.instagram.com/dr.megsi.dpt/?hl=enWork With Dr. Meghan Sak-Ocbina: https://marketplace.trainheroic.com/brand/meghan-sak-ocbina?attrib=419239-ig&utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGn-ZPTUhd2z9mq9myXto4g1TTUeBEJdrjqlr2PmV1z4WKPnDTZZ0vxhlSmHiY_aem_AWUwGOzYtz3qLsl12NQ_Wghttps://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 a 5-step framework that will change how you recover after falling off your diet. If you’ve ever punished yourself after overeating, felt stuck in the shame cycle, or thought “I’ll start over Monday,” this episode is for you.I share personal stories from post-show binges, lessons from coaching thousands of clients, and actionable strategies to rebuild trust with yourself and get back on track faster - without guilt, restriction, or self-punishment.Timestamps:- [00:00 – 04:28] – Introduction- [04:28 – 16:31] – Number 1: Self-punishment isn’t discipline- [16:31 – 26:30] – Number 2: Breaking the shame cycle.- [26:30 – 29:59] – How self-sabotage disguises itself as truth and how to reframe those thoughts for progress.- [29:59 – 41:02] – Number 3: The protocol for getting back on track.- [41:02 – 46:11] – Number 4: Setting a time limit for guilt.- [46:11 – 47:23] – How to detach from that mindset and approach growth differently.- [47:23 – 54:01] – Number 5: Timing your food decisions.Links & Resources: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