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...
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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...
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...
In Part 2 of this powerful interview, Coach Cory and Shea Pierre go beyond training to explore the real story behind the success. From growing up with a single mom and being labeled with learning disabilities to building a million-follower brand and becoming a dedicated father of three, Shea shares how adversity became his advantage. 🎯 In This Episode: • The early challenges that shaped Shea’s drive and work ethic • How setbacks in school and sports fueled his transformation &nbs...
if you’ve ever wondered what it takes to train like a pro—and build the discipline to live like one—this episode is for you. Coach Cory sits down with Shea Pierre, CFL athlete, elite performance coach, and founder of Pierre Elite Performance, to unpack the habits, training principles, and mindset that turn good athletes into great ones. 🔥 You’ll Learn: • The 5 speed training principles that have transformed thousands of youth athletes • How Shea went from CFL player to building a...
Ever wonder why some people transform their health—and stay that way—while others fall off track? In this episode, Coach Cory and Coach Susie break down the four proven phases of transformation that have helped hundreds of busy professionals and parents reclaim their confidence, energy, and purpose. 🎯 You’ll Learn: • The Lifestyle Kickstart phase: where courage, clarity, and commitment begin • The Warrior Shred: how to safely lose fat and build momentum • The Warrior Build:...
This episode is different—because we’re not here to teach training tips. Today, we’re sharing why Training for Warriors SAUGA is on a mission to recruit the next generation of rockstar coaches and team members. If you’ve ever wanted to turn your passion for health, fitness, and personal development into a career that matters, listen up. 🎯 In This Episode: • The mission behind TFW Sauga and our purpose to save lives & build careers • What it means to be a “rockstar” (and why ...
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...
