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 story—it’s a masterclass in resilience.

💡 In This Episode, You’ll Learn:
• How Nav went from 49% body fat to becoming a powerhouse lifter
• The fitness journey that helped her heal after unimaginable loss
• How training saved her life—and later, literally saved her son’s life through a bone marrow transplant
• The mindset and habits that kept her consistent for 7+ years
• Why strength training is the foundation for emotional and mental resilience
• How she found courage, confidence, and community through TFW Sauga

This episode will remind you that health is not just about looking better—it’s about living stronger for the people who depend on you.

💪 If you’ve ever needed a reason to start, this story will give you one.

👉 Share this with someone who’s going through a tough time—they’ll walk away believing in the power of movement, mindset, and hope.

#ExcelsiorHealth #TFWSauga #TransformationJourney #FitnessSavedMyLife #BusyParentFitness #ResilientMindset #WomenWhoLift #HealthPodcast #CoachCory #TrainingForWarriors #InspirationStory

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 can improve your sleep tonight
• Why self-care and hobbies aren’t luxuries—they’re part of health
• How visualization, breathwork, and gratitude boost resilience
• The truth about mindset: your vision, values, learning, and gratitude shape everything
• Why your standards, not your goals, determine your results

If you’ve ever struggled with low energy, stress, or motivation, this episode will give you a blueprint to recharge your body and rebuild your mind.

🧠 Transformation isn’t just about training harder—it’s about recovering smarter and raising the standards of how you live.

👉 Know someone who’s always “burnt out”?
Share this episode with them—it could change how they approach health forever.

#ExcelsiorHealth #TFWSauga #RestAndRecovery #ResilientMindset #SleepBetter #StressRelief #BusyParentFitness #CoachCory #HealthPodcast #ExcelsiorFramework

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 (and why protein is king)
• The importance of reverse dieting after fat loss to rebuild metabolism
• Which supplements actually matter—and which are just hype

Coach Cory shares personal stories, client strategies, and practical tools so you can simplify your eating, prevent chronic disease, and finally feel in control of your results.

🍽️ Nutrition isn’t about perfection—it’s about raising your standards and finding sustainable habits that work for you.

👉 Know someone struggling with food confusion or stuck in yo-yo dieting?
Share this episode with them—it might be the clarity they need.

#ExcelsiorHealth #TFWSauga #NutritionHabits #MacrosMadeSimple #Warrior20 #BusyParentFitness #HealthyEating #FatLossJourney #CoachCory #HealthPodcast

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 Rest & Recovery – why sleep and downtime are just as important as workouts
4️⃣ Resilient Mindset – mental tools to stay consistent, motivated, and confident
5️⃣ Positive Environment – how your circle, habits, and surroundings shape your success

By mastering these 5 pillars, you’ll create the foundation to transform your health and lifestyle for the long term.

💡 In This Episode, You’ll Learn:
• Why training 3 days a week is the foundation of strength and fat loss
• How to level up to 4 days for life with metabolic conditioning
• The importance of performance testing (and why tracking results builds confidence)
• Why walking 30–45 minutes daily is the easiest game-changer for your health
• How training ties into every other pillar: nutrition, recovery, mindset, and environment

This is more than just exercise—it’s about building the habits and identity that help you thrive as a busy parent or professional.

🔥 If you’re ready to stop overcomplicating fitness and start executing a proven system, this episode is your blueprint.

👉 Know someone who keeps starting and stopping their workouts?
Share this episode with them—it could be the clarity they’ve been missing.

#ExcelsiorHealth #TFWSauga #StrengthTraining #FitnessForBusyPeople #HealthPodcast #TrainingHabits #FatLossJourney #BusyParentFitness #CoachCory

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
• The wake-up call moment that changed his mindset about family and health
• Why finding your “why power” is the secret to consistency
• The role of Jiu Jitsu, coaching, and community in fueling his comeback
• What sacrifices are required to perform at an elite level in sports and in life
• How to reverse-engineer your habits to align with the person you want to be

Ricky’s story is raw, hilarious, and deeply motivational—showing that transformation is never linear, but always possible when you anchor to your purpose.

💪 If you know a busy parent, professional, or aspiring athlete who needs proof that change is possible, share this episode with them.

www.tfwsauga.com

#ExcelsiorHealth #TFWSauga #TransformationJourney #WeightLossStory #JiuJitsuChampion #BusyParentFitness #MindsetMatters #HealthPodcast #CoachCorey #RickyRomero

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

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

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

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

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

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

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

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

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

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

www.tfwsauga.com

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

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

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

🧠 Your mind is your strongest muscle—train it.

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

www.tfwsauga.com

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