Self-Selecting

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