Claim OwnershipThe Excelsior Health Podcast
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© 2025 The Excelsior Health Podcast
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This is the podcast for busy professionals and parents who are battling weight gain, high stress, and a drop of self confidence.
We take the confusing, complicated, and overwhelming parts of fitness and give you simple but effective strategies and tactics so you can learn how to priortize strength training, healthy habits, and a positive enviornment into your lifestyle.
Our goal is to help you transform your health one episode at a time!
36 Episodes
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Ever feel like you’re working hard but not moving forward? In this powerful solo episode, Coach Cory shares how to tap into the flow state—a mental and physical zone where focus, energy, and performance align. Drawing from lessons at a business mastermind in Las Vegas and insights from author Steven Kotler, this episode connects the dots between fitness, mindfulness, and productivity—and how your health directly impacts your ability to create flow in every area of your life. 💡 In This Episo...
What does it really mean to be healthy? In this motivating episode, Coach Cory sits down with Coach Jabbar, one of TFW Sauga’s newest coaches, to explore how fitness builds confidence, expands your capacity, and opens doors in every area of life. From travel stories and family adventures to career growth and personal discipline, this conversation dives deep into the connection between physical fitness, self-belief, and opportunity. 💡 In This Episode, You’ll Learn: • Why health is more...
Can working out together actually make your relationship stronger? In this real and relatable episode, Coach Cory and Coach Susie dive into the connection between health, fitness, and relationships—exploring how training together (or even apart) can either create tension or build a deeper bond. From the challenges of mismatched fitness priorities to the joy of becoming each other’s biggest supporters, this episode unpacks what it takes to build a power couple mindset through shared health go...
Pregnancy doesn’t have to mean losing yourself. In this heartfelt and empowering episode, Coach Cory sits down with Coach Susie, who opens up about her journey through four pregnancies—sharing real-life lessons on fitness, mindset, and motherhood. From staying active at 33 weeks pregnant to balancing family, training, and recovery, this conversation breaks down what it really looks like to prioritize your health during (and after) pregnancy. 💡 In This Episode, You’ll Learn: • How Coac...
What happens when fitness becomes more than just a workout—and instead becomes your lifeline? In this deeply inspiring episode, Coach Cory sits down with Nav, a longtime TFW Sauga student, mother, and true warrior, who shares her journey of grief, growth, and gratitude. After losing her husband unexpectedly and later facing her son’s life-threatening bone marrow disease, Nav turned to the Excelsior Health Framework to rebuild her body, mind, and purpose. This isn’t just a transformation stor...
Most people work hard but never recover—and wonder why they’re always tired, stressed, or stuck. In Part 3 of the Excelsior Health Framework series, Coach Cory unpacks two of the most overlooked pillars of transformation: Rest & Recovery and building a Resilient Mindset. 💡 In This Episode, You’ll Learn: • Why productive exhaustion requires scheduled renewal • The 4 recovery essentials: sleep, fun & self-care, physical therapy, meditation • How a simple 3-2-1 formula...
If training builds your body, nutrition fuels it. In Part 2 of the Excelsior Health Framework series, Coach Cory breaks down the second pillar—Nutrition Habits—and why mastering this area is the game-changer for fat loss, energy, and long-term health. 💡 In This Episode, You’ll Learn: • Why hydration and eating real food are the foundation of better health • The Warrior 20 foods that give you the best bang for your buck • How to track macros and portions without obsession (a...
Welcome to a special 5-part series of the Excelsior Health Podcast where Coach Cory breaks down the Excelsior Health Framework—the proven system that has helped hundreds of busy parents and professionals lose fat, build muscle, and reclaim their confidence. Each episode dives deep into one of the 5 Pillars of Excelsior Health: 1️⃣ Training & Movement – how to train smarter and build strength for life 2️⃣ Nutrition Habits – simple strategies to fuel your body without dieting extremes 3️⃣ ...
What does it take to lose 100 pounds, rebuild your health, and rise to become a world-ranked Brazilian Jiu Jitsu champion? In this inspiring transformation interview, Coach Cory sits down with longtime friend and athlete Ricky Romero to unpack his journey from near 300 lbs and unhealthy habits to building a new identity as a father, husband, coach, and competitor. 🔥 In This Episode, You’ll Learn: • How Ricky lost 100 lbs and kept it off through discipline and identity shifts • Th...
What if the key to living longer wasn’t diet, exercise, or sleep—but something else entirely? In this episode, Coach Cory dives into the groundbreaking research that shows the #1 predictor of longevity is the quality of your relationships. 💡 In This Episode, You’ll Learn: • Why good relationships can boost your life expectancy by 50% • How chronic stress destroys your health (and how connection protects you) • The difference between acute stress (that makes you stronger) vs...
Is it ever too late to change your life? Not according to MK the Motivator—a 65-year-old mother, leader, and inspiration who lost 100 lbs, rebuilt her strength, and transformed her mindset through the Excelsior Health pillars. In this heartfelt and powerful conversation, Coach Cory sits down with MK to uncover how she went from being terrified to start at 57 years old to becoming one of TFW Sauga’s most admired and motivating members. 🔥 In This Episode, You’ll Learn: • How MK lost 100...
Want to lift heavier, perform better, and walk into every workout with confidence? In this episode, Coach Cory and Coach Susie break down the science-backed strategies that show how your words, thoughts, and mindset can directly improve your strength and performance—both in the gym and in life. 💡 In This Episode: • Why motivational self-talk before a lift boosts performance up to 89% • The power of visualization and mental rehearsal to prime your body for success • “Freesty...
Are you chasing the wrong goal? In this episode, Coach Cory and Coach Susie break down the critical difference between losing weight and losing body fat—and why aiming for the scale alone can leave you looking and feeling worse. 💡 In This Episode: • Why “weight loss” often means muscle loss (and low energy) • The hidden dangers of extreme calorie cuts & endless cardio • How to eat, train, and recover to burn fat while keeping muscle • The 4 key steps to lasting fa...
Are the latest fitness trends helping or hurting your goals? In this candid and insightful episode, Coaches Cory and Susie break down the top 5 trending workouts and methods of 2025—and reveal what actually works for busy parents and professionals who want to lose fat, build muscle, and boost their energy. 🎯 In This Episode, They Rate & Review: 1. 75 Hard – Mental toughness or burnout trap? 2. Pilates – Great for mobility… but is it enough? 3. Marathons – Incredible mil...
Ready to stop starting over? In this powerful solo episode, Coach Cory dives into the resilient mindset philosophies that separate short-term results from long-term transformation. Whether you’re trying to lose weight, crush a career goal, or lead your family with more confidence—your mindset is the muscle that matters most. 💡 What You’ll Learn: • Why your standards, not just your goals, shape your outcomes • The power of getting comfortable being uncomfortable • Why excell...
In Part 2, Dr. Brendan Gomes and Coach Cory go even deeper—discussing what it really takes to build a thriving business, transform your health with the Excelsior 5 Pillars, and turn injuries into comebacks. 🔥 Topics Covered: • Behind the scenes of growing a 7-figure clinic from scratch • Brendan’s unfiltered take on CrossFit, HYROX, and trendy recovery tools • The Excelsior 5 Pillars of Health: training, nutrition, recovery, mindset & environment • Why your inner ...
In this powerhouse episode, Coach Cory sits down with Dr. Brendan Gomes, chiropractor and co-founder of The Lab Movement & Sports Med, one of the GTA’s most elite rehab facilities. If you’re tired of clinics that slap a Band-Aid on your pain and send you on your way, this conversation will show you the right way to recover—and why your pain is trying to tell you something. 💡 In This Episode: • Why most pain (especially for busy professionals) comes from lack of movement variabilit...
You’ve heard the science—now hear the story behind the strength. In Part 2 of this powerful episode, Nekessa opens up about her fitness journey, her emotional “why,” and how transforming her health created ripple effects in her business, relationships, and family life. 💥 In this episode: • From post-COVID burnout to Student of the Year at TFW Sauga • Why Kaizen (constant growth) became her secret weapon • How asking better questions led to better results • The power ...
What happens when a chiropractor, mom of three, and entrepreneur commits to transforming her health? You get Nekessa—a walking example of what happens when science meets strength training and purpose meets power. In this inspiring episode, Coach Cory and Coach Susie sit down with Dr. Nekessa to talk about: • The truth behind modern-day chronic pain and posture problems • Why sitting is the new smoking—and how to undo the damage • Real talk on recovery, injury prevention, an...
In this punchy, tactical episode of the Excelsior Health Podcast, Coach Cory and Coach Susie deliver a rapid-fire breakdown of 7 truths every busy parent and professional needs to understand to take control of their health—for good. Whether you’re just starting your journey or feel stuck in a plateau, these insights cut through the noise and give you simple, clear principles to upgrade your energy, body, and mindset. 🔑 In This Episode: • Why calories in vs. out is still the most impor...
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